[Naomi]

Karen wrote:

They did update the discrepancy with the Bisone being listed differently as LP & FP. However, it hasn’t been answered about the big difference between option 1 & option 2. The calories, carbs and fats for each meal option seem totally different.

I just sent a message earlier this morning about this asking for confirmation. It is 3 hours earlier on the West Coast, so as of now it is only 7am there and I am sure Nicole hasn’t logged into her emails just yet. Hold tight, we will have an answer later today for you.

[Naomi]

molsen wrote:

I have a question on meal plan 2 high day meal 4 . It doesn’t seem the meals are similar in calories, carbs or fat. Are these correct ?

Let me confirm this and I will get back with you shortly with an answer.

[Naomi]

Nannette Betlach wrote:

This is not really a question, I just wanted to thank Nicole Wilkins and her team for the amazing leg workout I have ever done in my entire life. My legs are shaking LOL

Awesome, girl, way to get things started! Keep it up!!

[Naomi]

narby67 wrote:

Hi, can someone please tell me if is a error on the meal 1 option 1 (high day)

On the plan (high day)
MEAL1 option 1
(2f)4 egg yolks
(2/3 LP) 4 egg whites
(sc) 30g oat bran ??? On the food exchange list for the oat bran is 40g for one serving
(f) 1oz box raisins

Is that a typo error on the amount or a typo error on the (SC), I mean maybe is 3/4 SC?

Thanks in advance

Hey there- It is supposed to read 3/4 SC. 30g for this meal is correct.

[Naomi]

am.deno wrote:

What is the cereal that we are suppose to use? Do you have a brand? I can’t find oat bran cereal.

Everything is listed in the food exchange list starting on page 94 of the ebook.

[Naomi]

Melissa Proskurniak wrote:

So today I found I can go way heavier on the landmine sumo squats than I can on the staggered stance landmine stiff legged deadlift. Is it ok to strip weight off before doing the deadlifts? I know it is a superset, so I don’t know if that is ok or if I should do both exercises with the same weight. I keep losing my grip on the deadlifts too. I think that is part of the problem is trying to hold it with one hand without it slipping out of my grip.

You do not have to use the same weight for both exercises, no 😉

[Naomi]

Maki wrote:

Is rice measured cooked? Thanks!

Correct, this is stated in the food exchange list 🙂

STARCHY CARBOHYDRATES (SC)
1 serving of each item is approximately 25g of carbs. Measure all carbs cooked EXCEPT hot cereal.

It is also covered in the video titled “How To Weigh Your Food” in the Nutrition Section of the challenge. Make sure you read everything and watch all the videos so you don’t miss any important info 😀

[Naomi]

Cathleen wrote:

Shouldn’t the bodyweight squats be 4 sets of 15 since it’s a superset with the 4 sets of dumbbell squats? I’m confused.

Cathleen

Sorry, there was some confusion because of the type-O, which I am emailing the team to have corrected. Monday’s At-Home DB/Body Weight Only workout (pg.36 of the ebook) should be:

SUPERSET: 4 sets
Dumbbell Squats: 8-10 reps
Bodyweight Squats: 15 reps

[Naomi]

Reagan Zolman wrote:

I am used to only doing 2-3 meals a day. Is it alright, since each meal is same cal/macro (besides the post workout) to just double up on something I like (English muffin and eggs) so that it counts as 2 meals and I am not having to make so many different things?

As long as you hit your goal calorie and macro totals for the day, it is totally fine to double up on meals or space them however it works best for you 🙂

[Naomi]

allisonbarnett84 wrote:

Am I able to exchange the muffin for something on the fruit list to go with the protein shake after my workout? This is my first challenge, so I want to make sure I am doing this correctly.

Nicole explains how the food exchanges work in the info/videos in the Nutrition Section, please make sure you read and watch everything so you don’t miss any important info 😉

[Naomi]

Liana Bennett wrote:

When it says oz of Greek yogurt or oz of cottage cheese – are we talking weight or volume?

Weight on a food scale.

[Naomi]

Donna Mollica wrote:

I was wondering if a whole milk full fat Greek yogurt option would qualify and could be added in the food exchange list as a Fatty Protein (FP)? I am going through menopause and I was part of a weight loss group that is run by a gynecologist that recommended full fat Greek yogurt as part of the eating plan.

As long as you calculate the serving size and it fits the calories and macro guidelines in the meal plan you’re following, it should be fine.

[Naomi]

Tara Kennedy wrote:

I have a follow up question to this – how long should we wait after eating a meal before we do the weight exercises? Should we aim for 30-40 minutes or is it more like hours? Due to our work schedules we will be starting the weight exercises around 7:30 each night, so I think we need to eat our 4th meal prior and follow up with the 5th post-workout meal after. Timing is hard though. Thank you!

This is completely up to you, as everyone is different regarding how they feel when they eat before working out. As a general rule of thumb, anywhere from 15 – 45 minutes.

[Naomi]

allisonbarnett84 wrote:

I have an allergy to apples, am I able to substitute something else?

There are no substitutions for ingredients in the recipes, as this will throw the total calories/macros off. I would choose a different meal or use the exchange list for even swaps.

[Naomi]

Alana Free wrote:

I have a question about the muffin recipe as well. I don’t use fake sugar. Any suggestions on what I could use instead and how much? could I for example add in a small amount of pumpkin puree? for the taste and sweetness? I am OK if they are not very sweet just don’t want to make them not come out like a muffin. I am not a great baker to begin with!!

I am not sure how the recipe could be changed from what Nicole has created. Adding pumpkin will change the calories/macros. Maybe just choose a different meal or food swap instead of trying to change the recipe.

[Naomi]

Terrieca Green wrote:

Good morning all!!

Yes I loooove everything with the ebook…but for a newbie that has never weight trained before and rely heavenly on the video’s this takes entirely too much time. Everything that @atwoodbrenda said is what I have been experiencing this morning. Can there be a section for viedos on the dashboard and broken down by weeks in the order that you do the exercise on that day…that way I stay on one page and dont have to try to memorize that after I finish a exercise click to go back to pay 36..LOL!!…..thanks in advance other than that I Love the program!

Terrie

I would recommend emailing any suggestions for future challenges to: [email protected] to make sure they can be taken into consideration. Suggestions may get lost in the forums.

[Naomi]

Nannette Betlach wrote:

Good morning. I drink a gallon of water a day is it wise to add the BCAA to my gallon of water so I can drink it throughout the day?

You can do that, no problem 🙂

[Naomi]

Dessie Wilson wrote:

On the Calendar it says upload until Wednesday March 31st, but in the ebook it’s say Tuesday March 30th? Which is correct? I was on vacation this past weekend and don’t want to upload bloated after crap food photos. 🙃

LOL, I believe the correct date is Wednesday, but an email will go out alerting participants of the last day to upload photos.

[Naomi]

jcampbellcrew wrote:

Michelle I’m planning on using unsweetened original almond milk if choosing a cereal for a swap 🙂

That should work, as long as you are making sure to do even swaps based on the meal guidelines 🙂

[Naomi]

atwoodbrenda wrote:

On the Monday dumbbell wo first superset please clarify the body squat reps

Is it 3 sets of 15 or 4 sets of 15 for the body squat??

It should be 3 sets, sorry about that.

[Naomi]

Michelle Schabel wrote:

Hello. Do you eat the cereal dry? I dont mind doing that but am unsure about that. Thank you

I am not sure what you are asking, are you swapping foods using the exchange list?

[Naomi]

Jennifer Fabbri wrote:

The demo links aren’t working for me. How can I access them? Thanks in advance!

Hey there- I am no sure what issues you might be having regarding technical difficulties accessing the links, but if you email [email protected] they can better assist you with technical issues there.

[Naomi]

narby67 wrote:

Hi, can someone please tell me if is a error on the meal 1 option 1 (high day)

On the plan (high day)
MEAL1 option 1
(2f)4 egg yolks
(2/3 LP) 4 egg whites
(sc) 30g oat bran ??? On the food exchange list for the oat bran is 40g for one serving
(f) 1oz box raisins

Is that a typo error on the amount or a typo error on the (SC), I mean maybe is 3/4 SC?

Thanks in advance

Hey there- I will send this to the team for confirmation, hold tight 🙂

[Naomi]

hholman4242 wrote:

I am prepping today and the muffins for my weight group 130-159 read 2 muffins high and low fat? But the exchanges are not the same. Is low day supposed to be one muffin?

Sorry for the misprint. Meal plan 2, Meal 5/Post Workout should have 3 servings of the muffins. 2 servings on the low day.

[Naomi]

Julie wrote:

I watched the meal prep videos (very impressive) and I wonder if/how Nicole heats up the food before she eats it? I will have access to a microwave but I don’t like the taste of chicken from the microwave.

Thanks,
Julie

A microwave, generally, but may times during Olympia prep she has eaten food cold.

[Author]

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