Naomi
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The jog intervals for this one: what incline? Same or back down to 0? Thanks in advance!
You can bring the incline back down for the lower intervals. Good luck with Phase 2! 🙂
Hi, I have a question, the post workout meal in phase 2 says 2 LP 2 scoops of power isolate powder. The macros say post workout meal is 36g protein. Wouldn’t 2 scoops be 50g as 1 scoop is on the exchange list as 25g protein? 2 scoops power isolate & 2 rice cakes would be 50g protein 29g Carbs would it not? I’ve probably got this upside down but would be great if you could explain. Thank you.
That you for pointing this out, I will send an inquiry to the team for confirmation of the correct amounts and get back with you ASAP. Thank you! 🙂
Hello,
Meal Plan 2 Meal 3 option 2 has 7 grams of Ghee butter listed as F. However, when you look at the exchange list 1 F = 14 g Ghee butter. Which one is correct for Meal Plan 2 Meal 3 option 2? 7 g ghee butter (1/2 F) or 14 g ghee butter (F).Hey there- the correct answer should be 1/2 F, so 7g of Ghee Butter. If you look at your meal totals, fat is 10g per meal, so 14g would too high over the 10g of fat per meal and there is about 2g of fat between the Cod and Butternut Squash which will add up to about 9g of fat total for that meal.
I hope this helps! Good luck with Phase 2 🙂
Hi Naomi
I saw in the other forum nicole emails out the pricing for personal training ? Is it possible to get more Information on pricing before filling out the train with me form ?
Hey there- if you complete the on-line forms, someone will get back to you about package pricing. Or if you’d like to get package pricing before filing out the forms, you can inquire about package pricing by sending an email to: [email protected]
Best of luck to you reaching all of your goals! 🙂
Hello,
I am doing the 60 day body transformation challenge. I am a United States Marine and just got told that next week I will be in the field for 4 days 🙁 . We are expected to eat and supplied (MRE’s) Meal ready to eat which are high in fat, sodium, and a bunch of other unhealthy things. I was wondering if anyone can help with ideas of things I can make, or buy to pack in my bag so that I can try and stay on track as best I can. I am dreading losing 4 days of progress. I am not that great at coming up with healthy nutritional ideas on my own. I realize this question is a little out of the norm, but if anyone could help me i would GREATLY appreciate it!!! Thanks!!
-Respectfully, Jennifer.Hi Jennifer- wow, that is exciting and impressive that you will be out in the field for 4 days! If you are expected to eat MREs and will be subject to whatever they need you to do while you’re in the field, I would just do your best to bring what you can (rice cakes, protein powder, protein bars such as Questbars which aren’t the best but may be better alternative than MREs), tuna packs, low sugar beef jerky, etc.). Are you allowed to bring your own food? I am guessing not from your statement that you are expected to eat the MREs you’re supplied with?
If you end p having to eat the MREs, I wouldn’t stress too much over it. Just get right back on track when you return from the field. And thank you for your service! 🙂Hello,
I am doing the 60 day body transformation challenge. I am a United States Marine and just got told that next week I will be in the field for 4 days 🙁 . We are expected to eat and supplied (MRE’s) Meal ready to eat which are high in fat, sodium, and a bunch of other unhealthy things. I was wondering if anyone can help with ideas of things I can make, or buy to pack in my bag so that I can try and stay on track as best I can. I am dreading losing 4 days of progress. I am not that great at coming up with healthy nutritional ideas on my own. I realize this question is a little out of the norm, but if anyone could help me i would GREATLY appreciate it!!! Thanks!!
-Respectfully, Jennifer.Hi Jennifer- wow, that is exciting and impressive that you will be out in the field for 4 days! If you are expected to eat MREs and will be subject to whatever they need you to do while you’re in the field, I would just do your best to bring what you can (rice cakes, protein powder, protein bars such as Questbars which aren’t the best but may be better alternative than MREs), tuna packs, low sugar beef jerky, etc.). Are you allowed to bring your own food? I am guessing not from your statement that you are expected to eat the MREs you’re supplied with?
If you end p having to eat the MREs, I wouldn’t stress too much over it. Just get right back on track when you return from the field. And thank you for your service! 🙂
Can we use the discount for the supplements on Amazon?
No, the coupon codes only work if you order the nPower Nutrition products through the Nicole Wilkins website.
Just wanted to pop in here to say that I loved everything about phase 1 – the food, the workouts…. It was amazing to see how much my strength improved in such a short time and I loved the food so much that I am a little sad to see it end.
I just may go back to phase 1 after phase 2 ends….. sniff sniff…..
Awesome, we are so glad you are losing this challenge! I hope you love Phase 2 just as much as you love Phase 1! 🙂
Hey guys! Sorry for the delay in response and thank you for your patience.
Here are some options you can do after the challenge is over depending on your goals:
– stay with Phase 2 for another 1-3 weeks or until you reach your goals as long as your body is continuing to respond and progress, and you aren’t feeling fatigued or burnt out from a caloric deficit.
– go back to Phase 1 and repeat the challenge as many times as you want to in order to achieve your goals.
– do either one of the above until the next challenge starts, which will be announced towards the end of the current challenge.
– modify different aspects of the current challenge – either Phase 1 or Phase 2 depending on your goals and how your body is responding – based on your desired outcome.
– get a more personalized fitness program developed to your specific goals and needs (with on-going revisions and changes based on weekly check-ins) by work with one of the trainers/coaches on the Nicole Wilkins Training Team.I hope this helps, and thank you for your patience. Good luck with Phase 2! 🙂
The mobility videos are a GREAT addition to the challenge and I am grateful that we have them. I continually use them as needed for resources to remind myself how to do the exercise correctly. Is there a way to save them so that I can continue after the challenge?
Hey there- that is awesome to hear, so glad you’re enjoying them and experiencing the benefits of the mobility exercises! I don’t believe there is a way to save the videos, but you can email [email protected] and inquire about saving the videos. They may n=know something I don’t about how to save them lol!
Hey ladies-
Here is my previous response in another tread: https://nicolewilkins.com/forums/topic/phase-2-and-pb-balls/#post-327305
Nicole would have to recalculate the meal plans for each meal plan to fit the PB Balls in as an exchange, basically re-do the whole meal plan for each meal plan. My best advise is to use MFP and calculate the totals to see what you need to take out else where, or just follow the Phase 2 meal plan as-is.
Best of luck! 🙂
Checking in to see if anyone has figured the macro’s out on the Peanut butter Balls? I really want to keep these in Phase 2. I understand it’s the total Macro’s/Calories per day. I Need to know the Macro’s and calories for the PB Balls to calculate the total per day.
True confessions here: I can literally eat the same thing everyday if I know what it equals. I don’t crave variety everyday, just accuracy, lol
The calories and macros for each recipe is listed under the recipe for that item: PEANUT BUTTER BALLS
Hey Nicole,
I’m not new to this competition a Prep thing, this will be my 12 th competition I think, so I’m pretty in tune with my body and how things go, howeverrrrrr this time, 3 weeks into prep as normal & Nothing going on ☹️ I’m usually dropping pretty good by now and our problem is keeping weight on.
Doing same thing as usual, no new meds or supplements. I was sick for a while, took 4 rounds of steroids and 4 rounds of antibiotics to clear it up, but I finished those up about 2.5-3 weeks ago, so I would think those water logging steroids would be out of my system by now. Any ideas or suggestions? I’m 10 weeks out, April 18 is date.
Thank you! Fan girl in Simpsonville
Kim
Team Kim FitnessHi Kim!
Are you woking with a coach? If so, I would consult your coach about these issues. If you aren’t working with a coach, you might want to have your hormone levels checked as a starting point to see if you are low or high in any areas that might be affecting your metabolism.
Sleep and stress can also play a role in how your body responds to a fitness program. Also, if you’ve been competing back-to-back, or doing several competitions year after year, your body may need a little break from the high demands of competing several times per year.
I hope this helps!
Is there a specific time in the day it is recommended to take the fat burner? Also, is it okay to start it now just to check the effects?
Hi Stacey- I would wait until Phase 2 starts to test it out, as this is when you’ll be starting it any way and you can test it out when Phase 2 starts. As far as when to take it, this depends on what fat burner you’re taking. Fat burners typically have instructions on when, how and how much to take on the label.
Good luck in Phase 2! 🙂
For phase 2-when there is cardio on days of full body training, I am not going to be able to do them back to back. Is it better to do cardio or full body in the morning And the other in the evening, or does it matter (As long as both workouts are done that day?
Hey there- it’s better to do cardio in the morning, the strength-training later in the day 🙂
Good luck with phase 2!
STEPMILL : Can you verify the # of rounds for the INTERVAL portion. My math totals this to be 33 minutes.
The # of rounds should be 9? with a 5 min warmup and 4 min cool down?Do however many rounds to equal 45 minutes of cardio 🙂
I fell off on meal prep for week 3 because I wasn’t able to get back and forth to my computer to look at the program. How can I request a PDF version of the program to be able to print?
You can click on each individual page and save the PDFs to your computer, then print them off, or print them ff right from the screen. Just click on each meal plan page to save as PDFs.
Im doing great! Just great and so proud of myself! There is a spin class I always see at the gym and I would never have attempted it, although it looks so fun!
Cardio is my weakness and with phase 2 around the corner, Im wondering if I could do that 50 minute spin class on my 45 minute days of cardio. Everyone leaves there sweating like crazy and I feel I might be up to it and it would push me harder than i would on my own. What do you think? WOuld that be acceptable?Great to hear how awesome you’re doing!! Absolutely, you can do the spin class for your 45 min of cardio. Enjoy!! 😀
Occasionally I need a bit of a boost in energy levels, as my workouts are late evening after a full day of “life” ….what is Nicole’s opinion on occasional energy drinks during the challenge?
Hey there- that looks like the nutritional profile of a pre-workout, so I thin you should be fine to drink an occasional one only if you feel you need it for extra energy before your evening workouts. Keep in mind you are adding 20 calories and 4g of carbs so these sneaky little things can add up to your daily totals, but as long as you’re not drinking them often or multiple times per day, you should be fine 🙂
Good luck with the challenge!
Just saw this question asked, but now I’m confused. Meal plan 2 option 2 has cheese listed as a fat. I’ve been using cheese as a fat. Do I need to stop? If so, how often can I use cheese as my dairy and what is the rule of thumb? Do I go less on LP? I really like being able to mix and match. Thank you.
Hi Sara- I am so sorry for the confusion, but cheese should be listed as a dairy, not a fat for this challenge.
Developing a very swollen knee from stupidity really, at the beginning of the week, it has been a real struggle with cardio, and figuring what I can do. I have really had to keep nutrition a top priority. … duh right? My appt is Tuesday when I see a specialist on my knee. I have continued with lift days for upper body this week and did what I thought I could otherwise. Any ideas on cardio? I have mixed up battle rope and kb swing intervals but have curtailed any impact on it until I know whats up.(I had trouble with bike and elipitical earlier) I am now wearing a brace that has helped the symptoms greatly.
Should I continue with the meal plan, as is, for the week, knowing next week the cut begins? Seems obvious Ive allowed the situation to get the better of me and have had to dig to stay grounded with this. I suppose Im looking to know if Im ok staying where Im at meal plan wise even though cardio is not happening like it should. I will pick it up when I can or can some up with a combo. Ideas?
Hi Darby- without knowing what is going on medically with your knee, we can’t recommend any cardio because we don’t know what movements might further injur your knee and it would be careless to recommend any cardio where you will use your legs. Upper body cardio ideas would be: battle rope workouts, punching bag, medicine ball slams, etc. But since your appt is tomorrow, you can just wait and see what your doctor recommends.
I would stick with the same meal plan even with less or no cardio temporarily, yes.
The fats differ for options 1 and 2 on meal plan 1. I’m not sure if they’re suppose to be 1/2 or 1 fat.
Maybe option 2 for meals 2and 3 are switched? 7g ghee would be 1/2 not 1.Meal 1 I understand as 7g vs 5g.so that one makes sense.
Please advise. Thank you!!
Hey there- I will run this by the team and get a confirmed answer for you 🙂
Is there a way to incorporate the peanut butter balls in phase 2? I swear they are one of the best treats for keeping me on track and I really don’t want to give them up! Any suggestions?
Hi Jamie- you can keep them in, yes! But you will need to food journal in a food journaling app such as My Fitness Pal, set your calories and macros to the set number on your meal plan, and, using an If It Fits Your Macros approach, enter your food in every day and just make sure you’re staying within your calories and macros for your meal plan for this challenge.
I hope this helps, and sp glad you’re enjoying the food!! Best of luck in Phase 2 🙂
Hi, I’m creating the timers for phase 2 cardio and I think is a error on the numbers of rounds
The round itself is 24 minutes and if we do 4 times will about 1 and a half hour, but 2 rounds is 48 minutes…
Then stepmill may be also short inrounds?
Warm up and cool down are 9min and 6 rounds of 4min is 24min so is just 33min but if I do 9 rounds of 4min then is 36min plus’s 9min equal 45min.Unless I am doing something wrong
Hey! I will check on these to confirm the correct numbers of rounds and get back with you ASAP 🙂
Hi, I’m creating the timers for phase 2 cardio and I think is a error on the numbers of rounds
The round itself is 24 minutes and if we do 4 times will about 1 and a half hour, but 2 rounds is 48 minutes…
Unless I am doing something wrong
I will double check and confirm! Thanks for checking, I will get back with you with an answer 🙂
