Naomi
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Hi Everyone!
I’m not a big breakfast person and the laid out options for Meal 1 aren’t overly appealing for me – thank god for the exchange list!
However, having trouble with exact swaps. Just looking for feedback on my meal:
I didn’t want oatmeal, so I switched to two slices of sprouted grain bread. Didn’t feel like ground turkey either, so added on a third piece of turkey bacon and nut butter on my toast for fat. Plus my berries at measurement.
Does this check out or can anyone recommend any tweaks?
Thank you!!
Hey there- you can eat any of the meals on your meal plan (except post-workout) as your first meal of the day 🙂
Coffee drinker here
Can i swap my meal 1 fat for heavy cream? Sugar free creamer not my thing.Sure, as long as it all adds up at the end of the day to the goal totals 🙂
I know there is a variation between products used and what Nicole has written but Im coming in way over the totals for Women’s meal plan 2. My protein is coming in at : 160g not 140g, my carbs are at 216g not 230g, and my fat is 45g which im ok with. The only thing I have different on my plan than listed is using up whats left of my Dymatize protein powder. So for the day I’m totaling 1921 or 1940 according to MFP, not the 1840.
Hey there- the most important thing is to be consistent, you aren’t too far over or under to where it is going to make or break your progress so I would just see how your body responds the first few weeks of doing what you’re doing 🙂 Good luck with the challenge!
How is it possible to gain muscle in a deficit? The meal plan calories is a deficit for me. My maintenance is calculated at around 2000 Cal. Shouldn’t I be in a surplus if I want to gain muscle?
Everyone’s maintenance, deficit and surplus will be different. If this is a deficit for you, then go to the next meal plan up.
I am on the same page with Vandal29. Do I need to purchase the monthly membership in addition to the 40 day build challenge price to see the demonstration videos? I am logged in but cannot access the videos.
Let me find out about that, you should have access to the challenge demo videos, but the link may not be working for this one so I will email the team and find out 🙂
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 🙂