Naomi
Forum Replies Created
-
Posts
-
Hi, under the phase 1 tab it says
As you’ll see on the workout charts below, there is a space in the right hand margin for you to write down the weight you are using for each exercise so you can keep track of this. Write down the weight you are using for your final set of each exercise, because this is the one where you should be trying to lift the most weight.where are these workout charts please? they aren’t ‘below’ as noted above ..
Sorry, the extra space in the right hand margin is in the PDF Booklet where is says “Weights Used” at the top of the column all the way to the right on each day of the workout for the given week you are in of the challenge. Sorry for the confusion!
What calories and macros do you think would be appropriate for you for Phase 1 of this challenge? And Phases 2 and 3?
What are your goals for this challenge and what do you hope to achieve at the end of these 10 weeks?
QQ, I’m not a vegan or vegetarian but I did a practice run of the meal plan yesterday just to see how it was and I find myself put off by the amount of meat. I wouldn’t normally go through that much in one day and I’ve been enjoying meat less and less recently. However I do like the rest of the plan and I don’t plan on going vegan. I wanted to just check can I substitute some of the vegan proteins for meat? Assuming portions are calculated correctly for the macros. How many portions of the Vegan Protein would equal a meat portion and also what could you substitute for Fatty protein if needed?
Thanks!
Hey there- the vegan meat options are not interchangeable with regular meat because the macros are completely different for vegan meat substitutes. Vegan meats have carbs and different protein and fat ratios whereas regular meat such as chicken or lean fish are pretty much just pure protein sources with very little fat and no carbs. If you look at the food exchange lists, you’ll see that vegan meats are not interchangeable with lean meats, so they have different categories.
The two regular meal options are interchangeable and you can use the exchange lists to swap, but the vegan meal plan is not interchangeable with the regular meal plan, and vegan list of exchange foods are interchangeable with vegan only.
If you are food journaling in My Fitness Pal and are comfortable and experienced with IIFYM (If It Fits Your Macros) then you can sub with vegan meats on the regular meal plan as long as you stay within your macros for the day.
Best of luck with the challenge!
Hi. Both the at home and dumbbell only workouts, phase 3, weeks 8-10, have a lower body workout that has 100 reps each. I have bad knees and this doesn’t seem like an option for me. Is there a low impact option I can substitute these workouts for?
Hey there- you can just use body weight and minimize your range of motion, so don’t go all the way down in your squats (only half way) The frog pumps and deadlifts don’t affect the knee joint so you should be fine with those. The only two exercises I can see giving your knees issues are the dumbbell squats and goblet squats and you can omit the dumbbells and don’t go any lower than where you feel comfortable, or just above where you feel any knee discomfort.
I hope this helps! Good luck 🙂
Hi,
How do the optional condiments work? Since all those items after additional calories they will alter the meal plan macros (MP1 doesn’t have any meal that you can include a condiment). How often can you add a condiment to a meal?Also, can I use my Flavor God spices as an optional condiment? I only see Mrs. Dash on the list.
Thanks,
CathleenHi Cathleen-
You can use Flavor God, yes. As far as optional condiments go, you should use them sparingly and within a reasonable quantity. It’s only if you want an additional little something from time-to-time but not meant to be “abused” and used in large quantities at every meal. Does that make sense?
Best of luck with the challenge! 🙂
I agree. I’m 5’1” and will be 62 by the time this challenge is over. I can’t imagine losing weight eating that many calories. 😕
The calories will decrease as the challenge progresses. Yu need calories to build lean muscle. You can’t build muscle if you are eating too few calories. The first part of the challenge is focused on building lean muscle and then into more of a cutting phase. Body transformation is not only about caloric deficits and weight loss. Even body fat loss is not always just about weight loss.
Trust Nicole, she knows what she’s doing 😉
Yep, that is correct! As long as you stay within the goal calories and macros, you can add some of the vegan options to the non vegan meal plan 🙂
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!