Naomi
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Excited to start the challenge. Really want to knock this one out of the ballpark!! Question for Nicole and 12 hour shift workers. I work 12 hours as an ICU nurse with an hour commute each way so very long day. I dont workout on my 3 12hour days. So I am trying to zero in on this challenge it is my 3rd one. The calories scare me and truthfully not sure how to get that in on my work days. Its a challenge in itself. I do not workout on my work days ive tried it just doesnt happen. Any other suggestion? Im trying to stay focused but feel overwhelmed already.
Hey Penny! I can’t imagine trying to work around that schedule, I know it’s tough! My recommendation is to stick with everything to a “T” on your non working days, then on the days that you work, just to the absolute best you can to get the calories and macros in (don’t be afraid of calories, just trust the process! Your body may respond even BETTER with a slight increase in calories). Trust Nicole, trust the program she has laid out for you to make the best changes to your physique in order to reach your goals, and don’t worry or be scared of a program that a pro like Nicole has designed 😉
YOU’VE GOT THIS!!!!
Both phases 1 and 2 of the program have the same macros for vegan and non vegan followers. Is it possible to pick and choose from either plans Du these phases?
Thanks!Hey there- I would strongly recommend sticking to each Phase as it is written, and if you are going to swap meals/foods then you should incorporate food journaling in an app such as My Fitness Pal to make sure you are staying within the recommended calories and macros for each phase 🙂
Best of luck with the challenge!
Hi, super excited about starting this new plan. I am 4”11’ and will be 48 next month. I am planning on doing meal plan 1 but concerned that it is too many calories for my height and age. Any thoughts?
Hi, and happy almost birthday! Meal Plan 1 is not too many calories for you to start in Phase 1 (phases 2 and 3 decrease in calories each phase). If you are eating clean, healthy foods, lifting heavy and sticking to this program to a T, you will be amazed at how your body transforms and puts the extra calories to build good quality lean muscle in Phase 1 😉
Best of luck, go get it girl!!!
Just fyi, blueberries listed on phase one grocery list should be on Phase 2 grocery list instead
<3Thank you 🙂
Hi! Plan 1 under 5’4. Not sure about the starting calories in PS. I am coming off the Shred and the ending calories were 1,156 and PS starts at 1,784. That’s a big jump.😳 Any suggestions? Is it wise to take such a big increase from where I’ve been? Thank you. Karen
Hey Karen 🙂
Honestly, 250 calories is not a huge jump in calories. Nicole knows many people are coming off the SS challenge and took that into account when creating this challenge. There are 3 phases in this challenge and 3 calories drops. The first phase is more of a muscle building phase.
If you stick to the entire program to a T, you may be surprised at how well your body responds. Don’t be afraid of calories, sometimes it’s JUST what your body needs to really start making some amazing progress 😉
Best of luck!
You said to go by height if anything… I’m 5’2” and 145 however I do have adequate muscle. Should I start with 2?
I’m also one inquiring on extra cardio…
Hey there- I recommend following the program to a T as Nicole has it written out, which may mean doing things in a different way than you would normally do them. Think of Nicole as your coach, and she is advising what meal plan to follow and how much cardio to do. Keep in mind, there are 3 different phases as well, so cardio will kick up a bit as you go along.
With your nutrition, it totally depends on what your goals are, but I would advise sticking with meal plan 1 for your height. Trust the process 😉 Its only 10 weeks, and at the end of 10 weeks you can go back to what you were doing before the challenge.
My advise is give it an honest shot and see what happens. Best of luck!! 🙂
Hi Nicole,
Can you send me your cost of training & programs please?Pamela
[email protected]Can you please email: [email protected] and they can give you all the info?
If I do CrossFit morning, and nw programming (Sumer shred) evening. when should I have protein shake? Or half and half?
Hey there- I would have your protein shake after Nicole’s weight-lifting workouts 🙂
The Link to upload my photo is not working.
Can you please email your issues to: [email protected] and the tech people can direct you and help you? Thank you 🙂
Hello from Miami,
Wanted to take a moment to thank you for the 45 day challenge. As a Combat Veteran and in spite of having back and knee injuries, I decided to complete the challenge with a good friend who’s on the other side of the world from me. With the Covid-19 restrictions lightly lifted in Florida,I joined the gym about 3 weeks into the challenge and decided to work with a personal trainer who adjusted the challenge work-out to my specific situation. She pushed me at every session allowing me to learn more about myself and free weights and the importance of form. I’ve certainly learned more about nutrition and watching daily consumption.
Thank You and my good friend that challenged me,
Alvin
That is SOOOO heart-warming to hear, thank you so much for sharing this story!! KEEP UP THE AMAZING WORK!!!! 😉
Hello. Thank you for this challenge. I enjoyed being a part of it and while I feel my progress has been slow, I feel great that I accomplished this! Quick question – is there a way to see our before measurements? I can’t seem to find where I wrote mine down and would love to compare. Thank you!
Hi Lisa- you should have gotten a confirmation email when you uploaded your before measurements and photos that has your measurements in the confirmation email. I would search for that email so that you can see your measurements. If you can’t find the confirmation email, you can always email: [email protected] and they can get your before measurements to you 🙂
Hi,
This is my first challenge with Nicole and I really love it. I am in meal plan 2. I lost weight in phase-1 about 2 pounds but not much in phase-2, just half pound. I have gained 2 pounds in phase-3 but I had 1.5 inches loss in my waist and chest too. Could you please let me know which meal plan I have to follow until the next challenge? I want to lose weight and make more muscles.Thank you for taking your time,
Hey there- I would recommend going back to Phase 1 meal plan until the next challenge starts 🙂
This is my first challenge with Nicole. I am wondering if she gives out new hashtag or if I should use the same one. Here is my dilemma…we are heading out of town for the weekend tomorrow and I really want to have the same background so wanted to do my photos tomorrow morning. 🙂
Hey! I hope you enjoyed the challenge! Nicole will send an email out when it is time to upload after pics and she will have a new hashtag. She cannot release the hashtag early to anyone, regardless of the circumstances, as this would not be fair to all of the other challenge participants. You will not be eliminated from the challenge if you take after pics in a different spot than your before pics, Nicole just recommends trying to take pics in the same location for better comparison to the eyes.
We hope you enjoyed your first challenge!! 🙂
Hi there,
I sent this question a few weeks ago but I still feel uneasy about the answer and want to make SURE that I am doing what I need to.
When I log my meals (I used Nicole’s Phase 3 weeks 5-7 daily plan as an example) My fitness pal says that the calories for the day are 90 MORE than what Nicole has listed in the program as 1388. I was told to make sure that macros fit and now worry about the calories. I just want to make sure that the theory is correct. I’m doing the next challenge and 90 calories over per day for the period of 10 weeks could have an effect on my outcome. I included a screenshot.Hey there- don’t stress over the calories, as long as you are hitting your macros you are fine. Everything looks good! When I hit my macros, my calories are never what they are suppose to be in MFP either, so don’t stress. That is why Nicole recommends hitting your macros and not focusing too much on being over or under on your calories as long as you are close one macros 🙂
Do you have any info on when the next challenge will be announced? I have LOVED this one and want more!!!🙌
Hey Carrie- not yet, but Nicole will be announcing info soon, so stay tuned! LOVE that you are loving these challenges, WOO-HOO!! 😀
Along the same lines- is it okay to add my 1/2 fruit to my post workout meal instead of having it with meal 1 or 2?
Absolutely, as long as at the end of the day you have reached your calorie and macro goals, you’re good 🙂
Is cauliflower rice acceptable as a veggie exchange ?
Yes, since the ingredients are just cauliflower. If you eat 50g of cauliflower or 50g of cauliflower rice, it is the same thing, just a different form (as long as the ingredients I the cauliflower rice are just cauliflower). Cauliflower rice is just chopped up cauliflower.
I am not on the vegan plan but am getting a little tired of all the meat, I actually really like veggie burgers and saw that on the vegan plan the bocca veggie burger is an option. If I wanted to start incorporating that , would I exchange it for a LP or a FP on my plan ?
Hey there- Nicole calculated all the meals and food on the non-vegan plan to be interchangeable w/ non-vegan foods on exchange list and the vegan meals and foods to be interchangeable w/ vegan foods lists, but the non-vegan meal plan is not interchangeable w/ vegan exchange list because of the protein to carbs to fat ratios in vegan foods are so different than non-vegan foods.
If you want to incorporate bocce veggie burgers, I would recommend that you use more of an If It Fits Your Macros approach in My Fitness Pal or other food journaling app so that you will know where to take out carbs, proteins and fats in other meals to equal out your daily macro total goals for this challenge, as you may have to change other meal portion sizes to fit the boca burger into your daily totals.
I hope that makes sense!
Alright my fellow challengers. I have been also doing the stepmill 30 minute HIIT that I have also found on the website. And after really digging in and pushing myself on that thing (which I have never ever really done before the challenge), does anyone feel that thing is the devil incarnate? Or maybe it’s just one of the minions. I can barely feel my quads (which I think stopped consciously working by round 3 level 9) and my glutes felt like they were going to explode soon thereafter (which I really wouldn’t care about that either insomuch as I think I need those too). So, help me out here with some motivation to get back on…next week (I think by then my lower appendages will come alive again) and I can show that thing it’s not the boss of me)!
Sincerely,
Almost-Death-by-StepmillWAY TO GO ALICE!! You’re doing it right…. that’s exactly what you want to be feeling to get the results you eat. KEEP PUSHING HARD!!!
Can I just go outside and run for cardio? Like run for 2 minute and rest for 1 minute?
Yep 🙂
Hello : ) Firstly, I’m loving the challenge, especially all the delicious recipes you guys always come up with; I don’t know how you do it.
I’m doing the Dumbbell At-Home workouts and am limited on weights. Luckily, I learned from Nicole to add resistance bands to my dumbbells and have been fortunate to increase the intensity on some of the exercises.
Besides slowing the reps down, bands, I’m kinda out of luck and wish I had heavier weights.
Is it okay that I’ve subbed some exercises to make them more challenging?
For example, on the metabolic conditioning day 2 I’ve had to change most exercises as I don’t have enough weight to make them challenging. I subbed for exercises such as Bulgarian split squats, pullups/chinups, and seated Arnold presses as they are harder for me to do with the limited weights I have. I still kept the timing, etc. the same.
Can I have a clear that this is fine? I’ve attempted to keep them in the same category of body parts as you have written.
Thanks again for all you do, we appreciate you guys so very much.Hey there- I am so glad to hear you are enjoying the program! 🙂
I am not sure what you mean by “can I have the clear that this is OK?” You don’t need permission from us to incorporate different exercises if you want to. You won’t get “kicked out” of the challenge for subbing exercises. Some people have to modify exercises in different ways to either decrease the intensity or increase the intensity. If you didn’t post this, we wouldn’t know anyway ;-P
Best of luck with the rest of the challenge!
So last week I really have not been hungry. I can never finish my meals, sometimes I would save my leftovers and try to remember to eat it later but I forget and by the time I start my next meal I have that and more leftovers. Do I have to eat 100% of my meals? I just get too full or I’m just not hungry.
Hey there- I am not sure what you mean by “do I have to eat all my meals?” It is recommended for best results to follow the meal plan as Nicole has it written, but if you can’t eat all your meals, you can’t really force yourself to eat them, so just do the best you can.
When will I be able to get that flavor? I’m not willing to spend $60 on the vanilla because I don’t care for that flavor and am out! I’m afraid if I buy the vanilla cupcake I won’t like it. I have used quest the last couple days but it’s just not the same 🙁
Hey there- Can you please send your question to: [email protected]
I don’t know what the inventory situation is but someone there can help you out w/ supplement questions.
Thank you! 🙂
Hello
I’m comparing the two plans (phase 2 and 3’meal plan 1) and I see that many meals are the same?-the breakfast burrito is the same on both plans, as is meal 2 option 2, and meal 4’option 2-‘which happen to be the meals I eat- can I have the revisions for those plans so the macros and calories are less? (If there was an update to the book just let me know as I printed pretty early on.) thanks! Melissa 🙂Hey there- the meal plans are correct for both phases, some of the meals will be the same but other meals are different. Not all meals will drop in calories but the overall daily calories will drop due to the drop in some of the meals, does that make sense?
For the push-up to row is it one on the left and then one on the right and that’s 1. so a total of 20 then a total of 18 and so on? I’m totally okay if it’s not lol just want to do it right!
That is correct 🙂
