Naomi
Forum Replies Created
-
Posts
-
Nicole, the new format is brilliant! The new look and links makes it a breeze to navigate the entire challenge. Thank you to you and your team for all of your hard work and effort. 👍🏆💖
So glad you are loving it!!
On the exchange list for fatty proteins I noticed 2 slices of bacon. I think that’s only about 10g of protein. Do we need to add something else to get more protein?
I would follow the meal plan/exchange list guide as Nicole has it listed. She calculated everything based on total daily calories and macros.
In the video, Nicole has a band around her knees with these squats. Is this part of the required exercise? Should I get some of these?
Thank you!
Correct, she is using a hip circle — hence “hip circle squats” 🙂
For the leg swing on Day 1, it says 15 each leg. The video shows a side leg swing and then a forward swing. Is it 15 to the side and 15 front and back as one set?
It should be 15 legs swings each direction, so 30 total front/back, then 30 total side-to-side for each leg.
On the At-Home dumbbell only on the body weight squat line, what it says 3 sets, but what does 4×15 mean?
Sorry, it is a type-O. It should be 15 reps
I am not sure which plan either I’m 5’2 176pds
Follow the meal plan according to height, as mentioned above 🙂
Got it!
When will Facebook group approve “join requests” be active?
Not a big social media user, could just have missed it or not know how.I just approved you 😉
Great! Thank you
The print outs are the signs/paper that will have dates March 29 and May, for before and after progress pictures we are suppose to holdOh, lol! There are no pre-made print outs. You just write the before challenge hashtag on a pice of paper yourself, and the same for the after pics when that time comes. I was so confused, lol!
Follow the instructions here: https://nicolewilkins.com/challenge/40-day-buns-guns-challenge-2021/?section=upload-your-photos
Good Morning
The demo video is missing for the hollow hold dumb bell press on day 2. I’m
Not sure what that one is.
Face palmThanks !
Can you please email any technical issues, such as missing links or demo videos, to [email protected] and they can address these issues 🙂
Hello! Does the grocery list include enough ingredients for the recipes as well? Or should I buy extra to make those? I plan on doubling the amounts on the list to make it through the week. Thanks so much!
The grocery list should include everything necessary for the meal plans, including the recipes.
What is the difference between the dumbbell squat warm-up and the dumbbell squat in the superset for Day one at home workout dumbbell/body weight?
The difference for the warm-up vs the other squats will just be the amount of weight you use. Warm-up sets should be lighter in weight than “working sets.”
Is it accurate that the post workout meal doesn’t change for women’s meal plan 2 even though the macro amounts are different? It appears that the serving sizes change in the other plans.
That is correct, the calculations are for the total day’s calories/macros and each meal plan will vary slightly on the changes.
Any suggestions on a good fat burner
Nicole is coming out with a fat-burner soon, so we cannot recommend other specific competing brands of fat burners. Nicole also did not include a fat burner as part of this challenge supplements, so it is not necessary.
Hot black coffee ok? How much? Coffee is fine, just use your best judgement with how much per day.
Suggested daily water intake? Aim for about 1 gallon of pure water per day.
Can I sub the protein I have already?
Purely Inspired plant based protein
2 scoops 130 cal, 2 fat, 20 protein, 9 carb That is fine to use, but it’s higher in carb s than what Nicole has in the meal plan, so make sure you food journal in an app such as My Fitness Pal to make sure your portion sizes are within the required daily macros for your meal plan.
Where are the print outs for before/after challenge pictures?I don’t know what you are asking, what print outs?
When we begin on Monday with the lower body workout, do we follow the low day meal plan as on page 57, or do we follow the high day meal plan since it’s leg day?
Julie
LOVE THE NEW FORMAT!!
Follow the meal plan as the day indicates on the calendar on page 7 of the PDF (here), so Monday will be a low day.
I am 5’6 and a quarter. I am 184 pounds. I feel that meal plan 3 may be too many calories since I want to lose as well. which one should i go by?
You should choose the meal plan that correlates with your height.
My job requires me to travel a lot in the car. Are there foods that are easier to take with you in each category? Any recommendations on how to warm up food when you’re in a car majority of the day?
Many of our challenge participants in the past Tavel with a cooler and eat their food cold. There should be a number of food exchanges in each category that are easy travel foods (rice cakes, English muffins, protein powder, greek yogurt, raisins, apples, etc.) Just look in each category of the exchange lists for convenient Tavel food swaps 🙂
Is there a great multi vitamin out there that doesn’t have copper in it?
I am not familiar with any. We cannot recommend supplements that compete with Nicole’s supplements, including multivitamins. Nicole’s multivitamin has 2mg of copper in it.
Does it matter if you workout Monday-Friday and take weekends off rather than taking Thursday off and working out on Saturdays?
You can do that if that works better with your schedule as long as you keep the workouts in the same order 🙂
Silly question but….
I use liquid egg whites
Any idea how much 4 large eggs whites would equate too for liquid egg whites in the muffin recipe?
184 grams of liquid egg whites
I’d like some help choosing the proper meal plan. I am 5’5″ but approx 168lbs so not sure if I should follow plan 2 or 3. Thank you in advance
Hey there- follow the meal plan that correlates with your height.
Hi,
How would one incorporate taking an unflavoured collagen powder into the program? It contains approx 30cals per scoop 1x day. Would it need to be accounted for in macros or have no weight on the overall dietary intake?Hey there- you would need to calculate it into your overall calories and macros, yes. Everything you put in your mouth that contains calories and macros impacts your progress and overall results.
Your best bet is to keep track of everything via food journaling in an app such as My Fitness Pal and making sure you are staying within your allotted daily calorie and macro goals. Depending on the brand of collagen you are using, you may have to change the portion size of your carbs/proteins/fats in another meal to make room for the collagen supplement in your diet. It’s not just the 30 calories, it’s also any macronutrients the collagen has in it that you will have to take out of another meal somewhere else in your meal plan.
I hope this helps! Good luck 🙂
Has anyone tried using fat free greek yogurt in cheesecake? It’s what I have on hand and I’m wondering if it will work…
I have not tried it personally, but the fat adds a thickness consistency and also is what Nicole used to calculate the appropriate calories and macros for the challenge meal plan. The fat free will throw off the calories/macros and also likely create a more watery consistency with the outcome of the cheesecake. I would recommend using the greek yogurt Nicole has in the recipe 🙂
Any updates as to when Nicole’s Pre-Workout will be ready? Last I heard it was almost there? 🙂
No updates that I am aware of, but you can email [email protected] for questions about the nPower supplement line.
Does anyone know if there is still a supplement discount code available? I need to reorder some more NPower vitamins and I’m hoping a code is still available and active.
Thanks,
HeatherHey there- I emailed the team and am waiting to hear back about a discount code, but I think with only one week left in the challenge that the discount code may have expired. The code is typically to re-stock for Phase 2. I will let you know as soon as I hear back 🙂
~ Naomi