[Naomi]

Karissa Stiers wrote:

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

[Naomi]

cowen06 wrote:

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.

[Naomi]

Allison Troxel wrote:

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 Troxel

The 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 🙂

[Naomi]

Bronwyn Stoddard wrote:

My family and I were doing the “measure against the wall” thing last night and I found that I’m not actually just under 5’4, as I previously thought, but 5’4 and about 3/8. I’ve been using Meal Plan 1, and I’ve seen some results, but now I’m wondering if I should change for the last two weeks and a bit or if I should just stick with the under 5’4 plan to the end of the challenge. I’ve been feeling a little tired recently and I feel like my lower body is taking a longer time to recover, but the workouts are also more physical work than I’m used to, so I don’t know if the tiredness and lingering soreness is because of too few calories or just because that’s part of the back half of the challenge.

Thanks!

I would just stick with Meal Plan 1 at this point in the challenge (only 2.5 weeks left). For this final stretch, everyone should be feeling the way you are feeling as it is very typical of a shredding/caloric deficit phase 😉 It is normal.

[Naomi]

Ania Dunn wrote:

Hi. I’m just curious what a “peak week” is?
Thanks : )

Peak weak is the final week leading up to a competition (stage day/competition day) when a coach will do some specific water/sodium manipulation, as well as macro manipulation, in order to get a competitor as lean as possible (water depletion) so that the skin is as close to the muscle as possible on stage day, but also try to get their muscles to “pop” by being full and round for the judges. If a competitor “peaks too early” that means their body responded to the manipulations before they step on stage — it can happen, depending on how a competitor’s body responds — and they miss their “ideal peak window” for when they look their best to step on stage. Administering protocol for peak weak is a time-sensitive procedure and can be very tricky to administer for a coach who is working with a competitor for the first time, so “practice runs” are a good idea so that a coach can see how a competitor’s body might respond to the different variables for peak week.

Peak week is also when a competitor will do the spray tan, hair and make-up 🙂

[Naomi]

tburke2001 wrote:

Curious if Nicole would do anything ‘peakweek’ wise if we decided to do a photo shoot at the end of this? Thank you

Hey there- The program is designed as if you were going to do a photo shoot at the end of the challenge but not a body building competition. Nicole did incorporate a “peak week” protocol at the end of the Olympia Prep Challenge to simulate a figure competition prep, but peak week is not part of the Photo Shoot Ready challenges.

[Naomi]

superkatie4 wrote:

I just get nervous using something different that I’m not creating enough of the “cut” that I should b experiencing.

Between the workouts, cardio and the calorie deficit, believe me, it is definitely enough of a deficit – especially doing it for 3 weeks. Please aim for about 30g of protein so that you don’t lose too much muscle during this last cutting phase 😉

[Naomi]

superkatie4 wrote:

I am confused how meal 5, post workout, with Nicole’s protein comes out to 31g protein. A scoop is only 20…grapes have little to none..? Is this a typo?

Hi Katie-

You can use 1.5 scoops.

Nicole left the post workout as 1 scoop in case someone uses a different protein powder assuming not everyone uses nPower and some scoops are close to 25+g per serving, does that make sense? 🙂

– Naomi

[Naomi]

superkatie4 wrote:

I am confused how meal 5, post workout, with Nicole’s protein comes out to 31g protein. A scoop is only 20…grapes have little to none..? Is this a typo?

superkatie4 wrote:

I am confused how meal 5, post workout, with Nicole’s protein comes out to 31g protein. A scoop is only 20…grapes have little to none..? Is this a typo?

I will send the team to confirm and get back to you with an answer as soon as I hear back, hold tight.

[Naomi]

carvelhouston wrote:

I find when I put the calorie breakdown into application that I dont come to the same calories as Nicole has listed. Is it possible to provide the caloric breakdown for the meals for example, meal #3 Chicken, Rice and Avocado what is the break down of what the calories are for the chicken vs the rice. IF you use different name brands of rice or substitutes list the caloric breakdowns are different. Is there somewhere that provides the breakdown of each of the food items in a meal?

There isn’t a place that provides this information, no. But if you read through all of the information in the Nutrition Tab, and watch Nicole’s nutrition video, Challenge Nutrition 101, you’ll see that she know’s there is a discrepancy, among different brands, etc. and she accounts for this when creating the meal plans. She talks about and covers this topic in detail.

[Naomi]

Laurie Laing wrote:

Hi. Sorry, This may already have been asked and answered however I am a few weeks behind in the program due to vacation, But the printed copy I have of the dumbbell/body work at-home workouts is not the same that is showing online, and there seems to be some gym only exercises mixed within it as well. Has there been an updated or corrected phase 2 been emailed out?

Hi Laurie-

The current PDF is the correct version, so it should all be updated with the latest version. Can you be more specific about which exercises you are talking about?

[Naomi]

mjbaumg wrote:

Just a quick question. Is there anyway to access our before photos? I don’t have them on my phone anymore due to a corrupt sim card.
Thanks!

Hey there- I am not sure, but if you email: [email protected] someone should be able to help you out there 🙂

[Naomi]

Gina wrote:

Thank you!

Hi Gina-

There will be a discount code to restock supplements prior to Phase 3, yes. The discount code will be sent via email, so keep an eye out in your inbox for details 😉

~ Naomi

[Naomi]

Gina wrote:

Will there be a restock discount for phase 3? I missed the phase 2 opportunity.

Hi Gina- I will find out and get back with you asap! 🙂

[Naomi]

jaimiemiller22 wrote:

Not sure if I missed the answer in another thread but are we supposed to drain the meat?

Do not drain the meat 🙂

[Naomi]

gmonaco1655 wrote:

I had seen a mention on facebook that the challenge had been adjusted either with the menu or the workout plan but was not able to find the change.For phase two. Has there been a change?

Hey there- I believe some corrections were made with aspects of the meal plan. If you download the most current version of the ebook, you will have the correct version of everything: Correct Ebook Version

[Naomi]

tracylawrence12 wrote:

I’ve watched Nicole’s demo video so I think my form is correct… I’m feeling it the most in my traps – does that sound right if my form is correct?

Hi Tracy- you should feel it in your lats more than your traps. If you’re feeling it in your traps, you may carry a lot of tension in your neck/traps, and traps will tend to want to take over with overhead exercises. Try to consciously keep your traps as relaxed as you possibly can (easier said than done) when doing this exercise, and really focus on engaging your lats. I hope that helps! 🙂

[Naomi]

tjay wrote:

Is the serving size still the same, 5?

The recipe makes 5 servings, correct.

Jaynelle Didway wrote:

On the meal plan.. phase 2 meal 4 it states the serving size is 1.5…. recipe states it make 5 servings. Just want to confirm 1.5 is the correct serving size we should be having? If so, I messed up yesterday and only had 1 serving not realizing it had the 1.5

Please confirm.

I don’t know what meal plan you are following, but here are the serving sizes for the broccoli slaw:
Women’s Meal Plan 1: 1 serving
Women’s Meal Plan 2: 1.5 servings
Women’s Meal Plan 3: 1.5 servings

[Naomi]

cajohn74 wrote:

Hi, is there any rest period recommended in between each full cycle for Lotta Tabata? And same question for Gut Buster: any rest after each round and/or between circuits. Thanks.

Hey there! 🙂 The rest period should be indicated in the cardio workout, and if it doesn’t indicate a rest period then just rest as little as you possibly need to in order to catch your breath (this will vary from person to person) before moving on to the next cycle 😉 Best of luck in Phase 2!

[Naomi]

Michelle Schabel wrote:

Ok. Thank u. Option 2 is not an option either. I won’t touch cheese with a 20 foot pole :). Can I then eat a meal twice a day? For example, meal 3 twice?

Yes, you can eat any of the meals more than once except for the post-workout meal. Nicole goes over all of the info in the nutrition section of the program so please make sure you read all of the info and watch all of the videos in each of the tabs so you don’t miss anything important 🙂 Best of luck in Phase 2!

[Naomi]

Michelle Schabel wrote:

Can I use peanut butter, almond butter in place of the seeds? They make me nervous. I know, sounds silly. Thank you

Hi Michelle- nut butters are not the equivalent calories and macros of chia seeds and are not an even swap, so I would just choose a different meal.

[Naomi]

jaimiemiller22 wrote:

Thanks!

Make sure you read through all of the info and videos in the program so that you don’t miss any important info! 🙂 Best of luck with Phase 2!

[Naomi]

salvina_27 wrote:

My download has the same and I signed up late. Trying to get the same information. I do see the servings, but nutritional info is not correct

Hey guys, I’m so sorry! I’m waiting to hear back about the calorie/macro info for this and swill get back with you ASAP as soon as I hear back. Thank you so much for your patience.

[Naomi]

cajohn74 wrote:

Hi, I see Nicole advises to keep the lbs about the same as phase 1 (this is gym version for me). Should we therefore be increasing lbs for a pyramid in this phase too? Thanks

Hey there! You will only pyramid if Nicole indicated to pyramid in a given exercise 😉 Bets of luck with Phase 2!! 😀

[Naomi]

salvina_27 wrote:

Ok thanks Naomi. Was looking forward to prepping it for phase 2 😊 Just not sure how many servings it makes.

Please look at the recipe, it tells you below the title on each recipe how many servings the recipe makes 😉

[Author]

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