Naomi
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Hi 🙂 I know that I measure the oats dry. The question I have is when I measure 30g of oats (Meal plan 3 for pancakes) is that 30g the actual weight on the scale because is I only put measure out 30g it’s actually 17g of oats that I’m really getting. OR do I measure 40g on the scale? per the back of the oats macro count its 40g equals 27g carbs. Hopefully you get my question but I believe the latter is correct. Only been doing this for how long and realized I was cheating myself out of 10g of carbs, lol. Just looking for a confirmation. Thanks 😉
Hey, you have been doing it correctly. It should be 30g of total dry oats. I am not sure I understand your question, though. How are you getting 17g of oats when you measure out 30g of oats? 30g of oats should = 30g of oats.
I’m a week behind and will have my cheat meal today. I am a meal plan 1 female whose macros have been 165c/125p/44f. I don’t want to go overboard with the meal and am looking for guidance as to how much of an overage I should aim for so-to-speak. For instance, no more than 50 carbs? The plan overview just gives examples such as a piece of pizza. Thank you
Hey there- the only guidelines Nicole gives for the optional cheat/refeed meal are outlined at the bottom of the Nutrition Tab. She doesn’t give specifics regarding calorie and macro overage goals for the refeed.
I have been tracking my food and following the meal plan, but I keep coming up short on my calories. Is it more important to get your macros or calories? I seem to be hitting my macros but coming up short on my calories by 50-130 calories.
Yep, my MFP calories are always off if I it my macros exact, and if I aim to hit my calories, my macros are off. I’m not sure why this is, but just aim to hit your macros and you’re good 🙂
Good Morning!
I am Working out in a gym and masks are required. :(.
I have Asthma and when I’ve done the cardio acceleration workouts in the past challenges , I really struggle to do them. And need breaks to catch my breath.I will try it today with a mask (i also Take my inhaler before I go).
BUT Are there any alternative workouts ??… such as do all the weight exercises and then 20 or 30 min of cardio ?
Thank you
I woll Def try the workout today.Hey girl! These workouts are intense for sure. What I would recommend is taking rests between the cardio and the weights, and taking longer resist between sets. Give your self more recovery instead of going straight from the weight exercise to cardio exercise. You can adjust the time intervals however you need to in order to scale back the intensity and catch your breath 😉
Keep us posted, you’ve got this!!
Naomi- that is the video we see, but the training sheet says to do this for 10-12 reps each side. So, do we bring the arm and leg up and down for rep count, or hold for a certain amount of time, like the video is showing?
Ahh, gotcha, sorry. Bring your arm up and down for 10-12 reps alternating each side 😉
On Interval 2 it says: “Down Down Up Up” I could not find what that activity is. Can you explain?
You will start in the beginning of a push-up position, then starting with your right arm, go down to your elbow then go back up: https://youtu.be/L4oFJRDAU4Q
So what can we do if we can’t find the rice wine vinegar? Canada’s smallest province problems 😬
You can substitute Apple Cider Vinegar for Rice Wine Vinegar.
Ok I have a question about the metrics/portion size for the Kung Pao Chicken:
My wife is Women Meal Plan 3 phase 2
(2 LP, 2 V, F) 1/2 serving
I am Men Meal Plan 2 Phase 2
(2 LP, 2 V, F) 1 servingI will reach out to Nicole for confirmation on this and get back with you asap.
So how can the LP, V, F be right if hers is 1/2 a serving?
Hello there. What brand of turkey breast is typically used? I bought a turkey breast tenderloin from honeysuckle and baked it. I want to make sure I’m using what is necessary. Thanks so much in advance.
Candace
Hey Candace – yep, that will work! I don’t know what specific brand Nicole used in particular to calculate the calories and macros for the meal plan. Nicole has a buffer (give or take 5ish grams) for the calories and macros and doesn’t give specific brands because we have people participating in the challenge from all over the world and not everyone has access to the same brands of certain foods. Tenderloin is a lean cut and Honeysuckle is a trusted, good quality brand. You’re good 🙂
Hello there. What brand of turkey breast is typically used? I bought a turkey breast tenderloin from honeysuckle and baked it. I want to make sure I’m using what is necessary. Thanks so much in advance.
Candace
Hey Candace – yep, that will work! I don’t know what specific brand Nicole used in particular to calculate the calories and macros for the meal plan. Nicole has a buffer (give or take 5ish grams) for the calories and macros and doesn’t give specific brands because we have people participating in the challenge from all over the world and not everyone has access to the same brands of certain foods. Tenderloin is a lean cut and Honeysuckle is a trusted, good quality brand. You’re good 🙂
PLEASE CLARIFY! Metcon lower body: 5 rounds just once, or do we repeat the 5 rounds FIVE TIMES??
5 rounds total. Decrease reps by 2 reps every round. Rest when necessary.
and scroll down until you see the Lower Body Metcon workout for more details.
Video demo shows holding the plank not doing reps like instructions. Which do we do
I’m not sure which video demo you are looking at, the link for the Alternating Two Point Plank shows a demo of Nicole doing the two point plank. CLICK HERE
With the cheesecake meal option in the womens meal plan 2 for phase 2 – how much almond milk is to be used with the extra 1/2 scoop of protein powder for the meal do you use? Is it a cup? Thanks in advance
Correct: 1c / 240ml / 8oz of almond milk
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 🙂
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 🙂
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.
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!! 😀
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.
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 🙂
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.
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.
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.
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 🙂
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.
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 🙂
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.