Naomi
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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! 🙂
This is not my first challenge however its my first on this platform.
In the other lean bulking programs from trainers ive eaten 2200+ calories. I just realized the workouday is 1800and some. And the off day is 1700 and some. I want to gain 5-10lbs of muscle not lose weight. I did a lean program that had me at 1700. So I’m really confused on how I will gain muscle and weight which is my goal with less than 2k. Everyone keeps saying they are so full not finishi6the meals. And I’m over here starving. But I do also know I’m supposed to be hungry all the time while bulking thats how you know your metabolism is going how it should.Hey there- everyone is starting from a different place, both metabolically and in their fitness journey. If you feel, based on where you are in your fitness journey and how your metabolism responds to a certain caloric intake coupled with workouts, that you personally require more calories to reach your goals, simply bump up to the next meal plan. It’s not uncommon for challenge participants to “level up” to the next meal plan or “level down” depending on where they are on their fitness journey and what their goals are for any given challenge.
I hope this helps! Good luck with this challenge and reaching your goals 🙂
Hi there,
I purchased the 40-day build and I’m also a yearly member of the site. I love the challenges but this is the third one I’ve done in a row. I know that working out needs to be a sustainable action for me. If I take a day off here and there (I’m not looking to win the challenge) will I still see results? For example, I missed Friday’s workout but if I workout Sat. I’ll still be okay right? I feel like I have to do life too. I’d like to know your thoughts…if I’m okay with the results being slower it’s okay to take an extra day here and there right? Thoughts?…and honest thoughts, please. Thanks for all you do for us.Yep, that is totally fine! This is your journey, your goals and your life! You do you however you feel like it works for you 😉 Best of luck with your fitness journey 😀
I could use some trainer/coach feedback on this issue. I teach a 60 minute Spin class at my gym on Friday mornings. It’s great because it works into the Day 5 HIIT training – if a little more than is called for. Today I burned over 500 calories in Spin. The only real feasible time to get my lift in is immediately after this class. Today, I felt like I was running on empty going into my shoulder workout, and I was STARVING halfway through. I did complete the workout and then had to get home to get my post workout meal.
Thoughts on something I could eat in between – or ways to break up one of the meals on the plan – so I can get an energy boost in between workouts?
Hey Stacy-
You can take food from any of the other meals (except post workout) and have it in between for extra energy. A cookie, or muffin might be the most convenient. You can eat the meals or food from meals however you want to as long as you eat the goal total for the day, does that make sense?
I hope this helps! 🙂
Hello there,
I was looking at an exchange for a serving of FP and the list show 4 slices of bacon ? that seems really high based on the macros on the package I was using, could you please clarify for me ?
Thanks so much !!Which brand of bacon are you looking at? There are some variations in calories & macros depending on the brand, but Nicole has calculated the meal plans based on some variations and there is about a 10g/macro window (up or down) 🙂
Hello,
My main goal is to loose weight and gain strength.I play tennis, mostly singles, at least 2x/week and also 3 miles (with my dog) power walk 5days/week with 2 of these days run.
I’m hoping to substitute above activities for my cardio. Your thoughts?
Also, do you suggest completely take 1 or 2 days off without any activities or I can still do cardio on my days off. My plan to do all the weight training in the mornings.
Thank you
Hey there- Nicole explains in the Cardio Section of the program that you can do whatever cardio you’d like, as long as you keep your HR up and stay within the guidelines of the cardio (time, frequency, duration, etc) outlined in the program.
Ideally, you should be pushing so had on your workout days that you NEED to take rest days. Rest days are just as important for progress as workout days are, do I suggest following the program rest days as Nicole prescribes in the challenge. You should be working out so hard and lifting so heavy that you should feel tired, sore, fatigued, etc. on your rest days and feel like you couldn’t physically workout even if you wanted to. Rest days are a great opportunity to stretch, foam roll, do light yoga or go for a leisurely recovery (not speed) walk.
I hope this helps! Best of luck with the challenge 😀
Can i eat any meal at anytime of the day or even the same meal twice or interchange them as I feel like (except meal 5 of course).?
Or do i need to pick between the 2 different suggestions for each meal?Yep, all of this is covered in the nutrition section of the program, so please make sure you read all of the info and watch Nicole’s videos so you don’t miss any important info 🙂 Good luck with the challenge!
Hi, this question is for Nicole,
I am in women meal plan 2 and on meal 1 option 2 have 2 slices turkey bacon and also 4 oz of lean ground turkey, but the meal plan call for 28g of protein per meal and nu using MFP going by the book with the exchange list (regardless brand)
You said that 1 serving is approximately 25g of protein and 1/2 serving is 12.5g and so unless my math are wrong this meal is
2 slices turkey bacon (12g p) and 4 oz ground turkey breast (25g p) equal 37g p and the oatmeal I believe have some proteinIt is ok be more than 5g over?,
Thanks in advance
Yes, it is fine as long as you are consistent. Progress not perfection 🙂 Good luck with the challenge!
Can we change our rest day or should the rest day be as written because of the carb cycling? I still want to workout but not sure if I can still weight train or do a HiiT instead on rest days
I would try to keep everything as Nicole has it written if possible, but if you need to switch rest days, I would still keep the crab cycling the same schedule as she has it or else it will just throw everything off. She did correlate the carb cycling days with the workout/rest days, but switching the carb cycling days will mess up the carb cycle schedule, does tat make sense?
Can we have light mayonnaise to make tuna ? Or do you have any suggestions on this?
If you incorporate anything that isn’t on the meal plan or exchange list, I would recommend food journaling in a food journal app such as My Fitness Pal so that you can calculate your servings of what food you want to incorporate to make sure you are staying within the caloric goals and macros.
Best of luck with the challenge 🙂
Hi!
I’m sorry if this has been asked previously. I searched through the forum and couldn’t find this question. I would like to use a whole egg as a fatty protein. I know that 2 yolks equal a fat and 6 egg whites equal a lean protein, so I’ve been using two eggs as a fatty protein. Is this correct?
Thanks!I believe that is correct, yes 🙂
Hello,
I’m on MP 1. Could I have BOTH options of meal 3 IN ONE DAY? Or Should you only have ONE of the options of that certain meal in a day?
Thanks, Julie
All of the meals on the Meal Plan 1 are the same calories and macros, so you can eat the meals interchangeably, more than once, etc., except the post-workout.
Clerify the protein total per muffin for me please….i entered ingredients to MFP and im getting more than 5g protein per serving.
Thank you 😊According to the recipe, total protein per each muffin is 5g of protein give or take due to differences in what brands of ingredients you’re using. Nicole explains all of this in the nutrition video under the nutrition tab where she covers allowing some wiggle room for different brands of products being used. It’s never going to be exactly the macros or calories but if you are about within 5g up or down you are fine, she emphasizes that being consistent is the most important thing.
I hope this helps, good luck!