Naomi
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Is there an alternative for the band assisted pull-up (in case pull-up bar busy)? Every time I click that link it takes me to a completely differnt link for membership, so I can’t see the demo or the alternatives? Thank you!
You can do assisted pull-ups on a Smith Machine: https://nicolewilkins.com/exercise-demo-smith-machine-pullup/
🙂
As someone who typically burns between 2700 and 3000 calories daily, will the current meal plans suffice for the purpose of this build or can I add an additional shake or other food ?
That is totally your call, we cannot make tat determination unless we are working with you 1-on-1. I would recommend that you see how your body responds to a specific Meal Plan, then if you are losing too much weight or not seeing the results you want to see, then move to the next meal plan up, even if it is a Men’s Meal Plan.
I hope this helps! Good luck with the challenge 🙂
I do not see anything as far as what to take for and when for a pre workout meal or supplements.
Your pre-workout meal will be whichever meal you eat that falls before your scheduled workout (some people workout in the morning, and some in the afternoon/evening). There are no specific pre-workout supplements, but you can drink some BCAAs (branched chain amino acids) if you’d like to do that before (pre-workout), during (intra-workout) or after (post-workout), depending on what you prefer, there is no right or wrong as your body will use the BCAAs whatever tie you drink them.
If you click on the Supplements tab, you will find more info there. Best of luck with the challenge 🙂
Not a question, but so much gratitude for the meal exchange list!! I feel like this is a forever quick reference tool for me and I appreciate it it so much! I truly believe it will allow me some variety with in macros, keeping me on track. So thank you, thank you! ❤️
Yay!! It’s the little things in life, right?? Best of luck with the challenge 🙂
The meals says 3/4LP or 2oz chicken. Wouldn’t 3/4 be 3 oz since 1 LP is 4 oz.
Hey there- I will double check on this! Thank you 🙂
Sorry – correction to my post – the spider curl is in the e-book at-home workout. I’m just confused about the list of exercises in the video links – are they just the demos for a variety of the exercises that appear on all 3 workout types? That is, the list of the video workouts is not a workout we’re supposed to follow – rather, we pick one from the e-book and if we need to see how it’s done, we go to the video list for that day. Is that correct? Sorry for my confusion – I haven’t done a challenge lately.
Yes, there are a few variations between the workouts on-line version (demo video links) and the ebook but they are mostly all the same exercises or similar exercises that work he same muscle groups in the same way. Whichever one you follow you will be working the same muscles possibly with slightly different exercises and/or in a slightly different order.
Good luck with the challenge! 🙂Just an FYI the workouts for Gym Workouts Day 4 chest/triceps are different in the ebook vs online link. The online version through the member site of gym workout looks like it is the At Home workout. I will follow the ebook as that one is clearly meant for gym, but thought I would bring it to your attention so it can be fixed and prevent further confusion.
Yes, there are a few variations between the workouts on-line version and the ebook but they are mostly all the same exercises or similar exercises that work he same muscle groups in the same way. Whichever one you follow you will be working the same muscles possibly with slightly different exercises and/or in a slightly different order.
Good luck with the challenge! 🙂
In the cardio, for the HIIT it says to have your heart rate between 170 and 190 for the high intensity portion. At my age, my max is 172. So the idea is we have to adjust as per our own age, but we should be in the max zone for the High interval?
Nicole calculated on the higher end, and it is a generalization, but everyone’s high HR zone will be different based on several factors, so just go based of what your individual high HR zone is, and be careful! Listen to your body most importantly 🙂
I don’t understand how this recipe recipe has 1 fat. The only fat in it is the 2 eggs, but it makes 12 muffins and 4 muffins is one serving.
I don’t use cooking spray, instead I use the silicone liners, which are amazing. Thinking I can add almond butter from the exchange list to make up the fat.
If you change recipes or do anything different than what Nicole has in the recipes or meal plan, I would definitely enter everything into My Fitness Pal to make sure you aren’t going over/under on calories or macros. Nicole spent quite a bit of time on creating these meal plans and recipes to equal your daily totals, so my recommendation would be to keep everything the way she has it written. Good luck with the challenge 🙂
I feel like there may be a missing ingredient for the muffins? Maybe a flour or oats?
Nicole confirmed that it is correct! The protein powder will hold it together similar to what flour would do 😉 enjoy!
Hi – I wondered if the meals are also interchangeable between the vegan and non vegan plans? So could I have non vegan meals 1-3 and vegan meal 4 as an example? Thanks
Hey there- meals between vegan and non vegan meal plans are not interchangeable, no. Good luck with the challenge!
I feel like there may be a missing ingredient for the muffins? Maybe a flour or oats?
Hey there- will double check on this and get back with you ASAP.
With the restrictions in my gym, I’m not able to do supersets and trisets (depending on the exercise combo). Do you have a recommendation how to still maximize the workout routine while not always being able to do supersets or trisets?
Just keep the workout going without waiting around for a machine to open up — if you have to do exercises with dumbbell alternatives instead, you can do that, or just move on to the next exercise until the machine opens up, but keep the workout going even if you have to rearrange some of the exercises. Good luck! 🙂
So it seems the meal plan for my height is incomplete. I only have page 59 which starts on meal 4 for my height category. Please advise?
Hey there- There is no Meal Plan 4 for either women or men. Page 59 is a type-O and it should say Men’s Meal Plan 2 (Training Days), I will alert the team and have this corrected asap.
There is Women’s Meal Plan 1, 2 & 3 and Men’s Meal Plan 1 & 2. Please choose the meal plan that correlates best with your height. Women’s Meal Pan 3 would be your meal plan for over 5’6 and if you feel like you need more calories then you can choose Men’s Meal Plan 1 as that is the next meal plan up.
Let me know if you have any other questions, and best of luck with the challenge 🙂
~ Naomi
Hi,I got the ebook to load and noticed that the workout in the ebook and the link to workout plan on he welcome page are different. what one do w follow?
Hi there-
There are three variations of each workout for people who have access to gyms vs various equipment at home vs very little equipment at home. You can follow whichever workout works best for you, they are all similar in the muscle groups you’re working on a given day 🙂
~ Naomi
I have not moved to phase 3 of the PSR challenge just yet. I am enjoying phase 2. The workouts are challenging me and I finally got my nutrition spot on (had to work hard on this part). I like the results I’m seeing right now so I’d like to stay in phase 2 . How long can I stay here? Is it ok to keep everything the same until my results slow? Should I limit the time I stay at this phase? Thanks!
Hey Laura- that is great to hear you are in a good place and getting the results you want! 🙂 You can stay in Phase 2 for as long as you feel:
1. good energy, not too much of a deficit where you feel fatigued and lethargic
2. your body is continuing to make progress and you aren’t hitting a plateau
3. you are enjoying it and feeling challenged, not getting bored with itKeep up the great work! 🙂
I understand that you do all 5 sets of each exercise rest 2 minutes before moving onto the next exercise.
After you do 10 Barbell Presses then do you rest before starting the next set of 10 barbell presses? If so for how long?On the days of Metabolic training when do you have your protein shake? Does it matter when you do your cardio?
No, you will do each exercise in a circuit one after the other, then rest 2 minutes, then repeat all exercises back-to-back again 4 more times (for 5 sets total) with 2 min rest in between.
You will have your protein shake the same way you would during your other lifting sessions in all other phases, within 30 min post workout. When you should do your cardio is outlined in the cardio section, so please make sure you read all the information in the challenge program so you don’t miss anything.
I did pretty well for loss in P2, now that we’re in P3 (and yes only a week in) I feel like I’ve hit a plateau. May be too general of a question, but suggestions on changing macros to bust through this. Workouts are fine. Diet is on point. Water intake is still gal/day. I’m on MP2. I’m willing to cut more carbs/fat out of the diet if necessary. I did not do the refeed.
Hey there- just keep going, most likely you just need to give it more time, as one week is not enough to start plateauing. Typically if you don’t see changes in about 2-3 weeks then you are likely at a plateau.
We also can’t readjust the program that Nicole created in any way for personalized results (that’s more 1-on-1 personal training/coaching) but we can’t make recommendations and program adjustments to challenge participants based on how each person’s body is or isn’t responding to the challenge, I hope that makes sense.
Give it a little more time with the new calories, macros and workouts to see how your body responds
So will I still be able to lose inches/fat whether the carb macros are a little higher versus not (and I’m talking 165g versus 190g) for example?? And what do you mean by back yourself out slowly?
Yes, you should still be able to lose body fat even if carb macros are a little higher. Back yourself out slowly basically means close your deficit gap in very small increments, so increase your calories/decrease your cardio slowly over time as opposed to drastically all at once. So instead of going straight from 165g to 190g, increase one week to 175g carbs then give it a week or two of eating 175g to see how your body responds. If you want to stay there, then stay at 175g but if you want to increase your carbs again by 15g overall to reach the 190g, then go for it.
Backing out slowly, or increasing your carbs gradually, will give you more opportunity to assess how your body is reasoning to the changes.
I am so confused from all the different questions about Thursday, Day 4 Tabata workout. As I understand it I would do the warm up and then start my timer. Circuit 1 – I would do 4 times (rounds) through to make it complete then move to Circuit 2- but when I use the TABATA app it only has me go through Circuit 1- twice because. that’s 4 minutes. How long should this workout. be in total time? I’m just not sure what I’m doing wrong but I’d like to be able to do the workout.
Thank you,
Allison TroxelThe Tabata protocol is this:
– Set your timer for 20 seconds of work and 10 seconds of rest for 8 rounds total
– Usually a Tabata workout is ONE exercise for 8 rounds (at 20 sec work/10 sec rest, this equals to 4 minutes)
– Since each of these exercises is a SUPERSET (two exercises) and not a SIGLE SET (1 exercise) you will still do 8 rounds of 20 sec work/10 sec rest, but you will be doing 4 rounds of each superset instead of 8 rounds of a single set.
– It still equals out to 4 minutes per Tabata Superset Round with 1 min rest before moving on to the next round of Tabata Superset exercises.So, just to clarify, set your timer to: 20 seconds of work; 10 seconds of rest for 8 rounds
Tabata Superset 1:
– 20 sec 180 Jump Squats
– 10 sec rest
– 20 sec Man Makers
– 10 sec rest
REPEAT ABOVE 3 MORE TIMES FOR A TOTAL OF 4 SETS (8 rounds on your timer because you are doing 2 exercises 4 times which equals eight)Rest for one minute before moving on to the next Tabata Superset Sequence.
I hope this clarifies any confusion 🙂
My family and I were doing the “measure against the wall” thing last night and I found that I’m not actually just under 5’4, as I previously thought, but 5’4 and about 3/8. I’ve been using Meal Plan 1, and I’ve seen some results, but now I’m wondering if I should change for the last two weeks and a bit or if I should just stick with the under 5’4 plan to the end of the challenge. I’ve been feeling a little tired recently and I feel like my lower body is taking a longer time to recover, but the workouts are also more physical work than I’m used to, so I don’t know if the tiredness and lingering soreness is because of too few calories or just because that’s part of the back half of the challenge.
Thanks!
I would just stick with Meal Plan 1 at this point in the challenge (only 2.5 weeks left). For this final stretch, everyone should be feeling the way you are feeling as it is very typical of a shredding/caloric deficit phase 😉 It is normal.
Hi. I’m just curious what a “peak week” is?
Thanks : )Peak weak is the final week leading up to a competition (stage day/competition day) when a coach will do some specific water/sodium manipulation, as well as macro manipulation, in order to get a competitor as lean as possible (water depletion) so that the skin is as close to the muscle as possible on stage day, but also try to get their muscles to “pop” by being full and round for the judges. If a competitor “peaks too early” that means their body responded to the manipulations before they step on stage — it can happen, depending on how a competitor’s body responds — and they miss their “ideal peak window” for when they look their best to step on stage. Administering protocol for peak weak is a time-sensitive procedure and can be very tricky to administer for a coach who is working with a competitor for the first time, so “practice runs” are a good idea so that a coach can see how a competitor’s body might respond to the different variables for peak week.
Peak week is also when a competitor will do the spray tan, hair and make-up 🙂
Curious if Nicole would do anything ‘peakweek’ wise if we decided to do a photo shoot at the end of this? Thank you
Hey there- The program is designed as if you were going to do a photo shoot at the end of the challenge but not a body building competition. Nicole did incorporate a “peak week” protocol at the end of the Olympia Prep Challenge to simulate a figure competition prep, but peak week is not part of the Photo Shoot Ready challenges.
I just get nervous using something different that I’m not creating enough of the “cut” that I should b experiencing.
Between the workouts, cardio and the calorie deficit, believe me, it is definitely enough of a deficit – especially doing it for 3 weeks. Please aim for about 30g of protein so that you don’t lose too much muscle during this last cutting phase 😉
I am confused how meal 5, post workout, with Nicole’s protein comes out to 31g protein. A scoop is only 20…grapes have little to none..? Is this a typo?
Hi Katie-
You can use 1.5 scoops.
Nicole left the post workout as 1 scoop in case someone uses a different protein powder assuming not everyone uses nPower and some scoops are close to 25+g per serving, does that make sense? 🙂
– Naomi
