[Naomi]

traci ziter wrote:

I’m unsure which workouts to do…
I have dumbells, barbells, kettlebells, bench, med ball, bands…is this enough to do the at home full equipment or does that require bigger equipment like squat rack, cables, etc?
Thank you!

Hey there- with that equipment you listed, you would definitely be able to do all of the dumbbell at-home only workouts.

[Naomi]

Francy wrote:

Same 🙁 I think they might have been replaced by the nutrition part in the PDF (see page 44), but I am confused because each meal plan gives only 2 options for each meal, for each 4 weeks block? I thought there would be a bit more variety day by day… and the recipes section includes only 6 recipes… I might be missing something too!

There is an entire food exchange list you can swap foods for. Two options for each meal is correct, and 6 different healthy recipes, plus you get pretty much unlimited food combinations with all the different options for foods you can exchange in the foods list. People get really creative and come up with all kinds of amazing meals, recipes and food combinations using the food exchange list.

[Naomi]

Shelley wrote:

I am the worst for losing the scoops for my protein powder. When a recipe calls for a scoop, what’s the measurement? Thanks!

The serving size of a scoop completely depends on what protein you are using. Almost every protein powder has different grams for their scoop serving size. If you look on the nutrition label of your protein yo are using, it will tell you what one serving size (scoop) is measured in grams.

[Naomi]

lisarwagner wrote:

I cannot find Cream of Rice in my area, can I swap Cream of Wheat? Or is there a better alternative?

There is a complete food exchange list for any foods you want to substitute. All of this info (food substitutes) is covered in the videos and nutritional content tab. The food exchange list is after the meal plans in the ebook. Make sure you read through everything and watch everything so you don’t miss any impotent info.

[Naomi]

aibinca wrote:

Im a little condused. For example day 1 it says to do 3 sets of standing arnold press of 12-15 8-10. Is that 3 sets of 12 and then 3 sets of 8 for a total of six sets?

Please look at the top of the column heading. For wks 1 & 3 you will do between 12-15 reps and for wks 2 & 4 you will do 8-10 reps.

So to clarify, only 3 sets total x 12-15 reps for week 1 and week 3; then only 3 sets total x 8-10 reps (so it you will use a heavier weight) for week 2 and week 4.

I hope this makes sense.

[Naomi]

Cindy Jönsson wrote:

Would you like to check the cal/macros in it, no stress about it but I think there is something wrong 😊

We will look into this and make any corrections before Phase 2 starts, thanks for the head’s up

[Naomi]

Korae Simmons wrote:

Hi!
I’m 3 months postpartum and still breastfeeding, I’m 5’2 and 188lbs what meal plan would you suggest I follow?

Hey there- nursing mamas have much different nutritional needs, and I would recommend going up meal plan. In all honesty, you should discuss this with your OB to make sure you aren’t undereating, considering the extra exercise you will be doing plus the extra calories and nutrients your body needs to produce milk for your little one. You should be ok with Mel Plan 2, but if you start having any concerns (milk production decreases, feeling extra fatigue, not recovering well), please discuss the program you are doing with your doctor.

Best of luck with the challenge!

[Naomi]

Sophie Halsall wrote:

I cant see the meal plans at all??? I’ve clicked on the nutrition tab but there are no meal plans there??

The entire program, meal plans and all, are all there in the ebook. You may need to log out, wait a few minutes, then log back in. If you are still having problems, please email: [email protected] and someone can help you 🙂

[Naomi]

Wendy wrote:

Hi, I am just starting this program. I am just under 5’4, ( so basically I sy Im 5’4 ) . My weight goes from 130 -134. I know you say follow the plan with your height… I feel I fall right in the middle.I generally aim for 140 grams of protein a day so meal plan 1 worries me that it is only 120 grams of protein.
Thanks for any feed back.
Wendy

Hey there- follow meal plan 1 🙂 Nicole has designed the macros the way they are for a reason, just trust the process. Best of luck!

[Naomi]

Ursula wrote:

Hi,

I just love build challenges !! I did notice with this challenge I followed meal plan 2 and my body just seems to have a lot of body fat I was thinking about switching to meal plan 1 for a few weeks to see what happens , what would you advise?
Happy Thanksgiving 🦃🍁
Thank you
Ursula

Give it a try and see what happens. Everyone’s body responds differently, so if yo want to see how your body (and mind/emotions) responds to it, go for it! 🙂 Happy Thanksgiving!

[Naomi]

franchesca.m.davis wrote:

Will I have access the the 40 day challenge on the website after it’s over? I want to keep going a few more weeks. This is my first time working out so I rely on the video links. Or should I join the
Monthly membership to access the videos. Thank you

Hey there- the challenges are taken off the web site one week following the last day of the challenge, but as long as you download the PDF you can access the program from the saved document on your computer. I would recommend joining the monthly membership so you can have access to exercise video tutorials, yes 🙂

[Naomi]

cmcgrale wrote:

You girls are wonderful! Thanks for all that you do. Question: I know there are articles on the member site about air travel and food/supplements/protein powder on the member site, but I’m searching and can’t find? Can you help me out?

Hey there- I would look up the TSA regulations, as this information changes frequently, so any previous articles on what is/isn’t allowed could have changed since then. It’s best to look up the list of what is/isn’t allowed and how things can/can’t be transported on the TSA website here: https://www.tsa.gov/travel/security-screening/whatcanibring/food

[Naomi]

jsnead2315 wrote:

Hi there,
This is my second time making the chili recipe. I know that it calls for 3 oz. of beef but I had 16 oz so I Multiples everything by 5. I weighed out a portion of chili which was 3 oz and this is what I got. Does look like much. What am I doing wrong?

Hey there- Since you multiplied the serving x 5, I am not quite sure what would like right or wrong. Everything does cook down a bit when you cook it due to water evaporation, so it is likely your calculations and portions are totally fine.

I would recommend that if you do that in the future, maybe weigh the entire batch of chili (in either grams or ounces, whichever you prefer) after you cook it, then divide the total weight of the chili by 5. The number you get after you divide the total weight of the chili by 5 will be the serving size you should use for that big of a batch, does that make sense?

Best of luck with the rest of the challenge! 🙂

[Naomi]

atwoodbrenda wrote:

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!

[Naomi]

LeilaAtiyeh wrote:

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!! 🙂

[Naomi]

ncouret wrote:

The video doesn’t work. Does the swing stop and shoulder height or above head? The internet has different versions.
Thanks

The link to the video should be fixed now 🙂 https://nicolewilkins.com/exercise-demo-dumbbell-swing/

[Naomi]

ncouret wrote:

The video doesn’t work. Does the swing stop and shoulder height or above head? The internet has different versions.
Thanks

Hey 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 😉

[Naomi]

Christift wrote:

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?

[Naomi]

Erica Gurda wrote:

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!

[Naomi]

jmerdman76 wrote:

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 😉

[Naomi]

cajohn74 wrote:

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.

[Naomi]

Beth Strauss wrote:

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.

[Naomi]

kgallant4 wrote:

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.

[Naomi]

kcolegrove20041 wrote:

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

[Naomi]

jcampbellcrew wrote:

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!

[Author]

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