Naomi
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Is this ok to add as a condiment our dressing? Didn’t see it in the list
Yes, that is totally fine. There are probably a number of items that could be incorporated such as ACV, but it’s impossible to have an all-encompassing food list, so I’m glad you asked! Enjoy! 🙂
Hello, I started my Monday on Saturday, so today I’m on the Wednesday and I killed it! I still struggle to consume all that food in an 8 hour window (I practice intermittent fasting) and I am sooo full! I actually gained a pound since Saturday, and that is following the program to a T! (Solid full effort workouts, and following the meals (I skipped one yesterday, I was incredibly full).
So is it normal to see a weight gain? How long before I see weight loss?
I’d like to add that I sleep quite well and started this program with a regular workout regime. I’m not new to exercise 🙂
Hey there- Phase 1 is suppose to be more of a lean muscle-gaining phase, then Phases 2 and 3 are more cutting/shredding, so you are doing it right! The more muscle you are able to build in Phase 1, the more muscle shape/definition you will see when you lean out on Phases 2 & 3 😉
Great job!
Hi. I had PRP done on my hip and have to sit back on the cardio/HIIT for at least a week, maybe two, then slowly get back in. I can however do most weight training exercises. Should I be concerned with the meal plan/macros? I’m fine staying the course, just thought I’d ask. :). Thanks for the challenge! It’s exciting!
Hi Karissa! 🙂
As long as you are able to push hard and intense with your weight training workouts, I would stick with the meal plan as written. Phase 1 is only 4 weeks, then calories start to decrease. And if you are pushing as hard as you are able to with the weight training workouts, all those calories will be needed and put to good use building lean muscle, and may even help your hip heal more efficiently! 😉
Hi again- so I tried again on my computer. Opened it and can see everything, downloaded fine. But when I try to print, I have blank pages that shoud be the content and then Nicole’s Picture on others. Below is a snipit of what I see. Thank you!
Can you please email your issues to: [email protected] and someone can help you there? I am not sure what else to tell you.
Oh gosh,
I was not even thinking about this. I was going to start back up taking pre-workout again. This most likely probably a no-go correct? I use to take it pre-babies. My daughter is now 9mo and im done nursing so i was pumped to start again… i dont want to deviate from the nutrition plan thoughYou can take a pre-workout, it is in the list of supplements in the Supplements tab. Make sure you read through all the challenge info so you don’t miss anything 😉
Hi- when I open the ebook, I do not see an arrow in the top right. When I downloaded it, the content does not print. Thank you for your help.
Hey there- I have no clue what the problem could be. I was able to print the ebook fine after downloading. All you have to do to print the ebook is open the ebook, move your curser onto the ebook and then click your mouse anywhere on the ebook to let your printer know that is what you want to print, and then go up to your menu bar and hit “file” then “print.”
I hope this helps! Good luck 🙂
There is no 2nd chance to re-upload a before pic before tomorrow- is there? Not a huge problem they are “correct” but just not the best shots I thought I was uploading. Just thought I’d ask if that’s ok and how (go to upload pics again?)
Thanks.Yep, you can re-uplaod your pics. Just go through the whole upload process again with pics, weight, measurements, etc. We’ll see there are two before entries for you and only use one of the before entries 😉
The Food Exchange List contains a section “Optional Condiments”. When do these get used?
Hey there- you can use these any time you’d like to, within reason of course, and not in huge quantities, if you need a little something “extra” for flavor, texture or excitement. Use your best judgement and don’t go too crazy ;-P Using these a little here and there with a few meals isn’t going to affect your progress as long as you are smart about using these sparingly.
I hope this helps! Good luck with the challenge 🙂
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!!!! 😉