[Naomi]

cajohn74 wrote:

Hi, doing the gym workouts. In trying to up my lbs each workout, once I get up higher than last week, on some exercises I’m finding I can’t make the minimum reps unless I use rest/pause. Is that okay? For example my skull crushers…I upped my lbs to 40 lb barbell this week, but I wasn’t going to get my 8 reps without pausing around 5 or 6 for a few sec’s. Is this a good tactic or just stay with the lesser lbs to get the reps all in one shot? Not sure if this makes a diff?Thanks.

Yep, a little rest/pause is totally fine if it helps you push harder 🙂 GREAT JOB!!

[Naomi]

gsdriscoll wrote:

I am curious if you can interchange any of the meal options. So can I eat meal 1 for meal 5 or eat meal 3 for every meal?
I also want to know if I am still hungry after all my meals can I have a protein shake or eat something in addition to the meal plan. It may be because I am burning too many calories throughout the day. I am on MP2 and burning about 1800 calories each day.

Hey there- you can interchange the meals, yes. But you just can’t swap between the regular meal plan and Vega meal plan. All of this info is outlined in the Nutrition Section of the challenge 🙂

Consuming more calories and macros after you’ve eaten all of your meals for the day will throw off your calories and macros, so you will be consuming more than what is outlined in the meal plan. Regardless of how many calories you are burning per day, Nicole advises that you stick with the meal plan as outlined and don’t increase your caloric intake. Of course this depends on what your individual goals are, but for best results we advise you stick to the meal plan as outlined. Hunger is unfortunately sometimes part of physique transformation, increased metabolism and body fat loss.

Bets of luck with the rest of the challenge! 🙂

[Naomi]

Andrea Babby wrote:

it can be done, I am diabetic. My sugar levels are actually on the low side when I follow the plan….there is lots of activity so sugar levels are maintained effortlessly. If I think I need more carbs in a certain meal, I just switch up veggies with carbs but always maintain the carbs, veggies, proteins and everything else for the day. I sometimes even do fasted cardio, depending on the training, I do that fasted sometimes too depending on work schedules. With this PSR plan however, I am not doing training fasted, its a little bit intense for me……

Andrea, that is absolutely fantastic! I am so glad to hear about your experience and low glucose levels when following the plan 🙂 I do still want to caution Nikki to make sure this meal plan is cleared and totally OK by her doctor. As you know there are varying degrees of diabetes and varying degrees of insulin sensitivity. I don’t know where Nikki’s husband falls on that spectrum, so his response may be different than yours depending on the severity of his diabetes (A1C level, glucose sensitivity, etc.). Thanks so much for sharing your awesome experience following the meal plan for the challenge 🙂

[Naomi]

Ursula wrote:

Hi Naomi,

I asked about the incline because in past challenges there are incline sprints such as ,
Buns and guns , The Runaway , 8% incline @ 8 mph for 1 min
60 day challenge 7% with 7 mph , 8% incline 8mph , 9% incline at 9mph
I like to mix up my hiit cardio so I use some from previous challenges.
I thought maybe the 0.5% incline was a typo , just from prior challenge hiit cardio workouts
The 8%incline at 8mph for 1 minute is very tough. And the 9% at 9mph gets tough too but I do my best
Ursula

Gotcha, it’s always better to check if you aren’t sure 🙂

[Naomi]

gsdriscoll wrote:

Can you please give some recommendations of a nonstimulant fat burner that will work together with the NW BCAA, Multi Vitamins and Protein shake?

Hey there- We can’t recommend particular brands of fat burners but as long as you follow the guidelines outlined for the fat burner (what to look for/what to avoid) in the Supplement Section of the program, you should be good. Bets of luck with the challenge!

[Naomi]

Michelle Schabel wrote:

I didnt grab my carb for meal 3 today like I thought I did :(. I have 2 vegetable instead. Should I incorporate that into meal 4 or 5? Duh

Yes, you can do that, that’s fine 🙂

[Naomi]

angreid80 wrote:

It just says 1 scoop. Doesn’t say what to mix it in.

Then you will mix it with water or water and ice (you can blend it in the blender if you’d like) 🙂

[Naomi]

Grupka wrote:

It says 4oz of Almond Milk on the plan I believe. I use 8oz though as the macros are very negligent towards my entire day.

I would just look at what meal plan you are on and follow what it says. Copy or download it to your computer or print it out. Are you not able to look at it and check to see what it says? What meal plan are you following?

[Naomi]

NIKKI wrote:

Thank you!

You’re welcome 🙂 With diabetes, even healthy nourishing foods could potentially send his insulin skyrocketing (regardless of workout volume, level, intensity), so just clear everything w/ doctor first 😉 Best of luck and keep us posted!

[Naomi]

christina_sotopr wrote:

Hi, I seem to have the flu and have not been able to train this week. I don’t have COVID as I tested negative. Should I drop the calories since I’m not working out? I’m on meal plan 2 (I’m 5’5)

Hey there- how as your appetite been since you’ve been sick? I would stick with the meal plan as much as you are able to based on your appetite, but don’t force yourself to eat if you aren’t hungry. I typically lose my appetite when I’m sick. Just stick with some of the meals and foods on the meal plan to eat when you’re hungry, but focus on eating to nourish your body back to health right now.

Feel better soon, and please keep us posted! 😉

[Naomi]

Ursula wrote:

Hi!

Just wanted to confirm the incline for the 5 rounds is 0.5 % not 5% incline , I’ve done it both ways , I was just checking on it?
And the max incline of my treadmill is 10% , should I adjust the speed to 3.2 or higher ?

Thanks
Ursula

Hi Ursula- at that pace (7-8mph) I am not sure you could do a 5% incline, as the 7-8mph pace is a pretty fast all out sprint. The way it is written is correct 🙂

~ Naomi

[Naomi]

NIKKI wrote:

I’ve convinced my husband to do this challenge with me. Because of deaths in our family we are just starting today. I bought groceries and will sit down with him to explain the ends and outs of the nutrition plan tonight. He has a question though…he’s diabetic. Very under control, but he’s number 1 afraid of all the food and number 2 afraid of the carb counts for the day.

Thoughts? I told him the workouts and food will even out and the way we normally eat is A LOT worse than this meal plan. Has anyone followed these meal plans with diabetes?

Thank you and have a peaceful day!! ✌️✌️

Hi Nikki- since your husband has diabetes, and this is a medical condition, he will need to go over the meal plan and carb numbers with his doctor. I don’t know if he is suppose to be staying under a certain amount, but diabetics are typically suppose to watch their carb intake because of insulin levels, so he is right to be cautious and should definitely make sure this meal plan is OK with his doctor due to his medical nutritional needs.

[Naomi]

angreid80 wrote:

I can’t remember where I saw the recommended mix in for the protein powder. Is almond milk ok or should I just be using water?

Hey there- it is in the meal plan. If it doesn’t say Almond Milk in the meal plan, then you will just mix with water 🙂

[Naomi]

Ursula wrote:

Hi,

Prior to starting this challenge I was doing two leg workouts a week (1 focus on hamstrings and one quad focus) and this challenge is one leg workout a week in phase one , will doing one leg workout hinder my progress ?

I know I should trust the process 😀 just wondering what your thoughts were?

Wishing everyone a wonderful week!,

Ursula

Hi Ursula-

Doing one leg workout per week will not hinder your progress. I personally only work legs 1x per week, sometimes 1x every other week or 2x’s per month. Many body builders and professional figure competitors only train legs 1x per week, just like they train back, chest, shoulders or arms often times only 1x per week. As long as you are hitting your workout hard enough (and this leg workout had me sore for 4 days after!), you will see results.

In Phase 2, which is in 3 weeks, you will have 2 leg workouts per week. Push hard girl, and as you mentioned, trust the process!

~ Naomi

[Naomi]

tonyisha wrote:

Hello!
I workout before I go to work in the morning and have been doing so without eating. I have the orange smoothie right after workout and drink my BCAA’s during my workout. Is working out fasted counterproductive?
Thanks

Hi Tonyisha- this is a very individual thing. If you have been working out in a fasted state for a while and have good energy for your workouts, are seeing god muscle growth, and enjoy doing that, then I wouldn’t change anything.

Best of luck with the challenge! 🙂

[Naomi]

carvelhouston wrote:

Can I exchange the under meal plan #1 /meal 5 a protein waffle. The protein waffle recipe that was in the first challenge this year? For the Fruit use small banana and microwave 50 grams of blueberries for the syrup.

As longs the macros end up the same at the end of the day, yes. Just make sure you food journal everything so that you know you aren’t going over or under your calorie and macro goals for the day 😉

[Naomi]

rasmussen.danielle wrote:

I was curious if it matters if we use plain almonds vs lightly salted or even smokehouse. The macros don’t change the only thing that increases some is the sodium. Thanks 😊

As long as the macros are the same, it doesn’t matter if it is higher in sodium or not, so whichever you like the best 🙂

[Naomi]

Donna Haug wrote:

Hi all, I’m on meal plan 3. I’ve seen some messages about overnight oats. Who all does this and what recipe do you use?

Hi Donna- I’d love to help you out, but I’m not sure where you’re seeing messages for overnight oats and what the messages are pertaining to, as an overnight oats recipe isn’t apart of this challenge but has been incorporated in past challenges.

Can you tell me where you are seeing messages about this and what the messages entail?

[Naomi]

emilyely718 wrote:

HI!! Do instagram stories count toward the weekly prizes?

Thanks 🙂

No because they often disappear before we can see them and we also can’t re-post them as easily as regular posts.

[Naomi]

gmonaco1655 wrote:

I am having a hard time with this one. I don’t want to modify I want to conquer it!

I love your attitude!! You will definitely conquer it with that mindset 😉

[Naomi]

Stephanie wrote:

what is considered 1 rep for this move? Is each individual grip 1 rep, or is 1 rep after you’ve completed the 3 grips?

One rep is after you’ve done all three grips — each different grip is considered part of one rep, not a separate rep for each grip 🙂

[Naomi]

lesann22 wrote:

what is considered one rep for the up an over dumbbell press?

Up and Over is one rep, when you do both movements one time 😉

[Naomi]

heatherez38 wrote:

Hello! MP 2 post workout recommends the orange smoothie. The recipe for the orange smoothie includes 1.5 P. The macros show 1P. Should I use 1 or 1.5 scoops of protein powder?

You should use 1.5 sc protein powder 🙂

[Naomi]

laurasw wrote:

Just a very minor mistyped duration on gut buster and lotta tabata it reads 30 minutes but under the 40 minute header.

Thank you so much for letting us know 🙂

[Naomi]

Cathleen wrote:

Hi,

How do you count those: 1,2,3,4 etc to 20 or 1,1 2,2 etc. to 20.

Thanks
Cathleen

Hey Cathleen- can you please tell me which of the three workouts you are looking at and which day for this exercise?

[Author]

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