[Naomi]

Alexus wrote:

I like to do my strength and cardio in the morning fasted. Once I get done I do the post work out meal but I have trouble waiting for very long, after the post workout, to eat my first meal.
What is the reason behind waiting to eat for 1 1/2 to 2 hrs after post work out and if I can’t wait that long how could that adversely affect me please?

You can eat however it works best for you, this is just Nicole’s general guideline recommendations. As long as you meet your calorie and macro goals for the day, you are good. Some people who do the challenge practice intermittently fasting and eat all their meals in a small window – but for the general population, Nicole sets general guideline recommendations based on what has worked for her and clients she has trained in the past. Everyone is different and what works for one person may not work for someone else.

I hope this helps, good luck 🙂

[Naomi]

Rebecca Morkert wrote:

If I’m using real eggs would I use 6 and only eat 2 of the yokes? Or how much liquid egg whites equals 6 egg whites? Not sure how to calculate this. It really seems like alot of eggs.

1 egg white is equal to about 46g so 6 egg whites would be about 275g, I hope this helps 🙂

[Naomi]

healthnut1977 wrote:

I have loaded the “body don’t weight” and the “rapid fit” into my interval timer and they are both well under 40 minutes. Am I calculating this correctly? Looking for interval ideas to get the time in

Hey there- sorry about that, we are getting this corrected. You should repeat both workouts 2x’s to equal 40 minutes.

[Naomi]

narby67 wrote:

Hi, I’m pretty sure something is missing (maybe another round maybe more). Even is another 4p min cardio I can do this one I really want to try it.

Hope someone from the team can answer (I posted 4 days ago)

Thanks

Good news!! I just heard back, sorry for the delay. You have to repeat the entire workout and do it a total of 2 sets. Kick butt guys!! 😀

[Naomi]

ssemmelroch wrote:

Below is what is written in the plan. I am a little confused is this talking about the cardio hitt or interval workouts or the cardio within the meta on training?

Cardio Acceleration Like Metcon workouts, a cardio acceleration workout is one where you bypass rest periods (for the most part, take them if you absolutely need them) and perform a type of cardio after your resistance training exercises.

I prefer to do my cardio first thing fasted then eat and do weight training afterwards. Just making sure that is fine.

I am having a hard time keeping my heart rate for interval 145-190. I know it’s based on pushing yourself even when I do my rate rate runs low. Does that have anything to do with my height and weight? Approximately how many calories should you burn for cardio and how many for weights?

There is no set amount of calories you are aiming to burn for resistance training workouts. Cardio workouts should be around 250-300 calories per session give or take. Everyone’s body responds differently, so just base your heart rate on how hard it feels to you. Your HR may run low in general, so it would tae more to elevate. Just do your best, that is all you can do 🙂

As I previously mentioned, just do the workouts however they work best with your schedule and what you prefer.

[Naomi]

michelleruns262 wrote:

I mentioned this in a Facebook post a while ago. Is it possible to send an email to the participants if there is ever an updated version of the ebook? I am finding out that there were updates either on Facebook or through a forum discussion. Unfortunately I don’t always have an opportunity to read these daily and would have no way of being notified.
Please consider this for this and future updates. I am sure there are others that are still not reading the current version.
If this was sent and I missed it please let me know. Thank you.

Hey there- can you send this question to challenges@nicolewilkins,com for consideration for future challenge consideration? Thank you 🙂

[Naomi]

blgibson_87 wrote:

Can the ground oats be substituted with almond flour?

No, ground oats and almond flour have very different macros – oats are higher in carbs and almonds are higher in fats, they are not an even swap.

[Naomi]

ssemmelroch wrote:

I workout first thing in the morning. When is the best time to eat? During phase 1 I did cardio then I would eat and then do weights. I also want to know when I should have my protein shake because it is usually after workout? Will it effect the results if I do both workouts back to back? If I do them at separate times how long between workouts would be sufficient?

Hey there- you post workout meal should be consumed post resistance training workouts. If you are doing both resistance training and cardio back-to-back, I would fo the resistance training workout first, then cardio, then consume your post workout meal. If you are doing the workouts separate, then whatever works best with your schedule is how long it should be, there really is no specific time that there should be between workouts. In general, people typically will do fasted cardio first thing in the morning, then resistance training around lunch time, afternoon or evening, but whatever works best with your schedule.

[Naomi]

Linda Vickers wrote:

I found the interval training workouts in book. Thank you. I have another question. In the wheat pasta recipe it states 100g tomato, is this crushed canned tomato, tomato 🍅 sauce? Stewed tomato? Please advise and thank you

Not tomato sauce or stewed tomatoes or anything like that. It will likely contain extra ingredients tat may add calories and macros. Just plain tomatoes. It doesn’t matter if they are fresh or canned or crushed or diced or whatever, just as longs the only ingredients are tomatoes.

[Naomi]

Linda Vickers wrote:

What is the difference between HIIT and interval cardio. Are there workouts to go by? I have some HIIT workouts from first 30 days of this challenge.

Nicole explains all of this in the Cardio Section of the challenge. Please make sure you read over everything so that you have all of the information and don’t miss anything. The workouts for Phase 2 are in the Cardio Section of the Challenge ebook. Read through everything here and download the ebook with cardio workouts if you haven’t already done so. Good luck in phase 2 🙂

[Naomi]

Jenny Spears wrote:

Can we continue to add the 13g of PB2 powder in the postworkout option 1 protein shake?

Not unless your meal plan calls for it. Nicole calculates the calories and macros for Phase 2 based on the foods she has listed in the meal plan, so if it is not listed in the meal plan or used as an exchange on the exchange list, I would not add it in, as it will throw of your overall calories and macros for the day.

[Naomi]

Jodi Yoffe wrote:

I am back.. I relooked over the food plan. It looks like the meals are pretty much the same as meal plan 1 but yet you say it is is less calories. Phase 1 meal 4 option 1 is the same as phase 2 meal 3 option 1. So if I was eating that meal mainly and eat that meal again mainly- what is the differnce?

Also the cardio we do – can it be running on the treadmill or does it have to be the hitt workouts?

Your overall daily calorie consumption is less per day (not calculated per every meal, but per overall daily), putting you at more of a calorie deficit (less calories coming in) plus the increased intensity of the workouts and increased duration and frequency of the cardio.

Nicole gives specific guidelines for cardio for Phase 2 in the Cardio Section of the challenge. Feel free to get creative with your cardio (do any cardio you prefer) as long as you follow her guidelines outlined.

Best of luck with Phase 2 🙂

[Naomi]

Kathleen Geckler wrote:

So it’s okay to do the two work outs back to back in Phase 2? (The workout for the day and the HIIT or Interval depending on the day) Or split it up? I know Nicole had said in phase 1 if you could split them up that was good but that was for weight training. Just want to be sure what’s best. Thanks!

You can either split up your cardio and weights workout with morning cardio and weights later in the day, or if you are going to do to both back to back, then do weights workout first, then cardio after, as Nicole explained, correct.

[Naomi]

deborah.ryan wrote:

Hello. First time on here. I can’t find a way to search the forum for items that may have already been asked. I have some specific questions around the Vegan Diet. I hate to ask the same questions again. Does anyone know of specific threads just for Vegan.

TIA
Deborah

Hey there- there is not a specific tread just for the vegan meal plan. What are your questions?

[Naomi]

Jodi Yoffe wrote:

I just need some reassurance that Phase 2 is going to work. I have followed the food and workouts to the t the whole time and the scale went up 3 lbs and I feel bigger. I was reviewing the phase 2 eating (I am on plan 1) and there is a very slight calorie cut. Is that correct? I am feeling discouraged!

There is a slight calorie cut, but a significant decrease in carbs. Also, you will be doing MUCH more cardio, both with cardio sessions and the actual workouts, so this will create an increased caloric deficit – not just the decrease in calories consumed but increase in calorie expenditure.

[Naomi]

Dessie Wilson wrote:

Any update on this?

Hey there- I will send another message out today, I’m still waiting to hear back.

[Naomi]

amymcaro wrote:

72 grams of fat seems so high!!! That is correct still?

Your carbs are much lower in Phase 2, which means your fat intake will be higher to compensate for the calories you aren’t getting from the carbs. Consuming dietary fat does not make you fat, eating excess calories and processed sugar and eating unhealthy fats (such as fried foods) and little to no exercises is what increases body fat. 72 grams of fat per day is correct.

[Naomi]

Jenny Spears wrote:

Can we use the Breakfast Wrap for Meal 1 in Phase 2 since the macros are the same i.e. LP, 3/4 SC, F and just add the additional Fat?

If the macros work out to be the same for your meal plan and you are hitting your daily calorie and macro goals, absolutely 🙂

[Naomi]

healthnut1977 wrote:

Just wondering if it is still ok to do the HIIT asession after the metcon / circuits since they are cardio sessions too? Phase 1 I did immediately after strength due to my energy level at the end of my work day

Thanks

Hey there- you will follow the protocol for Phase 2 outlined in the Cardio Section of the challenge, even though some of the workouts involve cardio. Best of luck in Phase 2 🙂

[Naomi]

narby67 wrote:

Any update on this?????
Thanks

I have a message to the team and am waiting to hear back. I will reply as soon as I hear back, thanks for being patient 🙏

[Naomi]

Rhonda Cunningham wrote:

2 Things – please help!!!
1. I entered the cheesecake recipe into my fitness pal . I used the exact ingredients, specific brands, and even double checked the nutritional labels to make sure mfp was accurate. Mine is 140 calories higher, 9 carbs higher, and 11 fat higher. I used regular brands like SO Delicious unsweetened almond milk and philadelphia low fat cream cheese. This seems like a lot to be off. Should I adjust the rest of my day to stay within the calories and macros.

2. Then, I went ahead and logged the rest of my day and the Kung Pao Chicken recipe just to see what it would look like. I’m in the meal plan 1 which is under 1500 calories. My day (using exact meal options – no food exchanges) was 1813 cals, 150 carbs, 131 protein, 79 fat. Again, is it best I go by my fitness pal instead of the meal options and log each day, adjusting to compensate. If so, what percentage of proteins, carbs, and fat should I aim for?

I added screenshots. If there are mistakes someone sees, please let me know! This is driving me crazy!

Hey there- I will double check your numbers and run this by Nicole as well and get back with you ASAP 🙂

[Naomi]

jenniferwilson115 wrote:

Hi,
I noticed from phase 1 (calories 1908) to phase 2 (calories 1884) the reduction of calories is only 24 calories. (Women’s meal plan 3) In past 60 day challenges it has been significantly more and I wanted to confirm this is correct, TIA

Nicole has also changed the macros, significantly increased the intensity of the workouts, and upped the cardio. All of this combined causes for a more drastic deficit (increased calorie expenditure, decreased caloric intake, and decreased carbs/increased fats).

Good luck in Phase 2! 🙂

[Naomi]

narby67 wrote:

Hi.have 2 question

1) on interval 3 say mountain and nothing else, it is again mountain climbers?

2) I think I am missing something. I create the cardio on my second app and came out short (28 min). It say perform 3 times increasing the time each round, don’t rest between rounds

If I am not wrong is round 1 is 1min 30sec, round 2 is 2min 15sec and round 3 is 3 min is about 6min and 30sec. The total is almost 20 min adding the 2min warm up and the 2min rest between intervals is not even 30min

What is my mistake on this?

Thanks in advance

Hey there – it should be Mountain Climbers, sorry about that type-O. Let me double check on the timer question and get back with you asap 🙂

[Naomi]

Suzi Spinks wrote:

Also with this… It says 100g tomato. Is that just chopped raw tomato? OR tomato sauce? If sauce, is there a preferred brand? I am just planning for meal prep this weekend.

Thank you!

It is just 100% pure tomato vegetable, if you want to chop fresh tomato and measure out 100g or used canned tomato, it’s totally fine. But the ingredients should just be 100% tomato or tomato and salt.

[Naomi]

katydb321 wrote:

Hey Naomi, any chance we could get the approx macros for the coconut milk used? What we have available here varies widely!

I’m pretty sure Nicole uses brands such as Silk or So Delicious in her recipes, just standard unsweetened or unsweetened vanilla coconut milk.

[Author]

Posts