Naomi
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I have a possible dislocated knee and can only do upper body. I’m on the Build challenge and feel like I’m getting too much food on my meal plan 2 height 5’6.
Should I go down to the 5’4”meal plan since I’m not working out as hard and I’m only doing upper body?Thank you for ALL you do
Brenda
Oh no! When will you find out the severity of your knee injury? Please keep us posted!
If you feel like Meal Plan 2 is too much food, then you can drop down to Meal Plan 1, yes. Best of luck and please let us know how everything is going!
Hello
I am not doing the cardio (only the strength training). Shall I reduce the number of calories I eat each day due to not doing the cardio?
Thanks
Hey there- I would stick with the meal plan that you’re on and not reduce calories. As long as you’re lifting heavy and the workouts feel challenging and intense, and you are sticking with the meal plan and not eating any little extras here and there, you should see some incredible results! You are fueling your body and working your body to build lean muscle tissue, which, as a by-product, will initiate a faster metabolism and body fat loss. Just keep doing what you’re doing and push as hard as you can during your workouts! You’ve got this!! 🙂
The video doesn’t work. Does the swing stop and shoulder height or above head? The internet has different versions.
ThanksThe link to the video should be fixed now 🙂 https://nicolewilkins.com/exercise-demo-dumbbell-swing/
The video doesn’t work. Does the swing stop and shoulder height or above head? The internet has different versions.
ThanksHey there- I sent an email out to the team and will get back with you as soon as I get confirmation about the swing height and also to fix the video demo link 😉
How would I substitute a whole egg in the plan. Is one egg equal to a fatty protein?
Hey there- Nicole has it broken down via egg yolks and egg whites separately, so substituting for 1 whole egg is a little tricky but I’d love to help you out. Which meal plan are you on and what meal are you trying to figure out?
Good morning Happy Thursday!! This morning during the Week 3 Thursday Chest Tricep workout, It was great. on the last superset… pushups, my right should just felt a pulling sensation. Normally i would just push through. I know tomorrow is shoulder day. Should i sit out and just do stretches. I dont want to do legs since leg day is saturday. Suggestions on what a game plan is for this. running and moving my arms during semi strains it as well for cardio. I do not want to skip cardio though.
Thoughts??!?
Hey there- you may have injured your shoulder, but there is no way of knowing if you seriously injured it or how severe it is unless you get it checked out. I would rest your shoulder and apply ice to it for about 15-20 min 2-3 times per day. I wouldn’t work your shoulders tomorrow and I would avoid any movements that cause pain. Pain is your body’s way of telling you something is wrong. I hope your shoulder feels better soon, but I would not try to push it for as long as you feel pain in your shoulder.
Please keep us posted, best of luck!
I’m sure this has been asked but I can’t seem to find it. I apologize if this is repeat.
If we miss a meal do we just skip or try to combine all the misses at the end of the day to get it in.
I get caught up in meetings and eating in a board room is frowned on. So sometimes I end up doing meal 1 at 6am and next feeding isn’t until 11am which I normally do meal 3. So should a squeeze in meal 2 whenever I can or just skip it?
Hey there! You can combine meals if you miss any meals. Even if you combined meals and only eat 2-3x’s per day, the most important thing is that you try to reach your caloric and macro goals by the end of the day 😉
Along the same lines, would a pork chop (trimmed of fat) be a FP as well? Or an LP? I have a ton frozen but haven’t touched them since the challenges! Thanks.
It can vary depending on how much fat has been trimmed – it might be a FP or a LP depending on the macro ratios. I would play it safe ad just wait until after the challenge to eat those since I don’t know what the fat/protein ratio is per serving of the pork chops.
I’m a huge fan of boneless/skinless chicken thighs, would that be allowed as a fatty protein?
I believe it would be considered a fatty protein, but you may want to log any foods you use as substitutes that aren’t on the challenge program exchange list so that you can determine the appropriate portion size to stay within the guidelines.
I don’t see lobster on the replacement list but its considered a lean protein. Can I substitute lobster with one of the lean proteins? I figured lobster just isn’t as popular in the US as other fish so maybe that’s why its not on the list?
can you clarify this is ok for me to eat?
Lobster should be fine to eat as a lean protein, but I would make sure you log any substitutes that aren’t on the food exchange list so that you can determine the correct portion size for a swap.
Hello, I’ve read through the forum and several post about this and I’m still confused. (Yes I’m a week behind) I went to dumbbell only section and then scrolled down and selected week 2/4/6. Then I scrolled through looking at the workouts verses the ebook. Many of the workouts online require a machine. I’m not sure the link is going to the right place. For example, day 1 (back/bi’s/abs) online is showing wide grip pull downs. Day 2 (legs) online is showing staggered leg landmine squats. After clicking and flipping the pages around some, I do believe week 2 online dumbbell only legs is showing week 2 at home legs. I have clicked and clicked and clicked around and I don’t believe I’ve mis-clicked. Thanks for the help.
Here is the link to dumbbell only workouts for weeks 2/4/6: https://nicolewilkins.com/challenge/40-day-build-challenge-2020/?section=dumbbell-only-at-home-workouts
Is it okay to eat multiple types of veggies or other items (such as starchy carbs)as long as it equals the proper serving? For instance can I mix it up and have 50g green beans and 50g of Romaine to equal 1 100g serving?
Yep, as long as you follow the guidelines for the nutrition and food exchange list so it all adds up to the meal totals, you’re good 🙂 Enjoy!
Hi, the total calories for the chilli recipe are 392 per serving and on my off days for meal plan one, are total calories is supposed to be only 292. Was there a misprint? I love the chilli. Please advise. Thanks, Katharina
Hi Katharina- let me check on this for you and I will get back with you as soon as I get confirmation 🙂
Wait she provides a pancake recipe?? I havent found it. Can you point me to where that is please?
There is not a pancake recipe per-se in particular, but you can use ingredients from the exchange list and/or meal plan to create your own, as some people can get pretty creative with the exchange list food items.
Hi I did the legwork out last night and it’s just way too many squats for my body I believe I am incorporating some arthritis in my hips and I was throbbing all night long last night when I was trying to sleep. What can I do instead of all those squats the front squats seem to be OK but the goblet squats and the regular squats are really hurting me and there’s a lot(I can’t do more then 95lbs either! I just want to know what I can do instead of those. Please
Hey there- you can do body weight squats instead of goblet squats and you don’t have to squat heavy. If it hurts your hips, maybe don’t try to squat too low, but stop just short of where you feel your hips starting to ache or give out. I squat with 50-75lbs sometimes because I have the same issues with throbbing legs. You will still get a lot of benefit out of squatting, even with body weight squats. It’s the body mechanics and muscle engagement that makes a difference with your leg shape, strength and physique. As your body gets stronger and more use to it, your legs won’t throb so much and it may even take moe weight to feel any soreness at all, but that’s how you know you’re getting stronger 😀
I hope this helps! 🙂
Hi, if I find myself just really wanting some light activity would an elliptical at a low resistance for 30-40 min’s be too much, i.e. hamper my recovery or burn too many calories? I am otherwise rather sedentary on rest days as I am working from home, and I just don’t like to sit this still even on a rest day. I feel mentally and physically better moving somewhat. Please recommend some upper limit? I am not very overweight but still a bit, so there is some fat loss to be accomplished, for what it’s worth. Thanks.
Hey there- I would limit your activity on rest days to 15-20 min of light elliptical, or 30-40 min leisurely walk, light stretching yoga, etc. Good luck wit the rest of the challenge 🙂
What would be a good alternate exercise in place of the Nordic curl?
Hey there- lying hamstring curls (can do on the floor, lying on your stomach w/ between DB between your feet if you don’t have a machine) or lying exercise ball hamstring curls. I hope this helps, good luck! 🙂
I didn’t get a response so wasn’t sure if it went through on my phone.
I am following Meal plan 2 of either the 60 day build challenge or the 40 day build challenge.Just curious to the know the science behind the alternating workouts each week?
TIAHey there- I would try eating the meal plan on rest days only for meal plan 2 and see how that goes for you, then reassess after a week to determine if you should decrease your calories due to inactivity.
Alternating workouts each week between two workouts allows for more variety with exercises in working different muscles in different ways. It also keeps things interesting both mentally and physically. With some challenges, she keeps the workouts the same during different phases, but she has also alternated workouts like this in past challenges as well.
The video demonstration don’t match with the ebook plan I can’t see demonstrations for week 2 Monday gym workout
Scroll to down this link to find gym workout video demos for week 2 workouts: https://nicolewilkins.com/challenge/40-day-build-challenge-2020/?section=training-weeks-2-4-6
I bumped up one plan from 1 to 2 and am much happier there. Still get a little hungry but not hungry to distraction. Glad we can do this. Since I also was doing more like six meals a day…. am I correct that I can divide up a meal to have later (say I wanted something before bed, I can save a muffin from that “afternoon snack”? :0 )
Thank you coaches for being so responsive all the time! 🙂Yes, you can do that! 🙂 As long as you eat all f your meals for the day, you can split them up and have smaller, more frequent meals if that works better for you 😀
I have 2 to 3 weeks soon that I won’t be able to workout – should I just follow the diet as is or should I go down a plan for lower calories? I still want to try and make progress. I signed up for the challenge to have it in my plans knowing that I was only going to be able to do a few weeks.
Hey there- what meal plan are you currently following?
on the mens meal plan 2 traing days the second page is labeled women’s meal plan 2. Looks like the macros coincide with a mens plan but it is just labeled incorrectly.
It’s just labeled incorrectly, if you go to the updated version it has been corrected. 🙂
I can do all the exercises at home with equipment except for the pull-ups. Do I switch to the dumbbell workout for those two exercises or just do the whole dumbbell workout? This is for Monday Week 2. Thank you.
Hey there- you can switch to the DB exercises for that portion of the workout only, that is no problem 😀
Is there a substitute to make the pumpkin muffins…. I’m out of vanilla cupcake protein and the store says it’s out of stock.
Thanks!
Hey there – sorry about that, we are working hard to get it restocked! Any other vanilla protein isolate will work for now 🙂 Thank you for your patience!
I read the packet. It basically said go by your height so that’s what I did. I understand everyone is different but when there’s 3 meal plans and it says to go by height. There’s no individuality. I usually eat 6 meals. Not including the post workout. So I’ll just continue that.
Correct, the challenge programs can have hundreds of participants at times and there is no way for us to curtail each program of the challenge to your specific individual needs, which is where the on-line personal training fits in 🙂 The challenge program is a bit more broad/general, and the one-on-one personal training is working with a coach one-on-one for your specific individual needs and goals.
Best of luck wit the challenge! 🙂
