Naomi
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How many grams would I weigh if I wanted to sub papaya for my fruit?
Hey Cristle- I’m not sure what meal plan you’re following or how many servings of fruit your meal plan calls for that you want to sub papaya for.
Here’s what I recommend you do:
For any food you would like to substitute that is not on the challenge menu, recipe or exchange list, you would do the calculations as follows:
– look at the instructions for the food you want to sub (in this case “fruit”) and follow the instructions, which for fruit would be that you want to aim for 25g of carbs per serving of fruit.
– look at your meal plan and see how may servings of fruit are called for in the meal you’re wanting to sub papaya for.
– look up “papaya” in My Fitness Pal and see how many grams of papaya will equal the amount that equals the serving size your meal calls for
– or you can Google “how many grams of papaya equal 25g carbs” if you don’t use My Fitness Pal.Or you can wait until after the challenge is over to eat papaya and follow the meal plan as it is listed to keep things simple 😉
I hope this helps, good luck! 😀
I had knee surgery over 15 years ago and menopause has kicked my butt the last few years so to be honest I was trying to give it my all but then the knees thought otherwise LOL. Just wanted to make sure I was getting the best results possible and if I needed to adjust food since I can’t go all out. Thanks!
Just do the best you can without hurting yourself 😉 There really is no need to push so hard that you compromise your knees. You can get great results by swimming, doing any of the elliptical workouts, stationary bike cardio workouts or any other low-impact cardio and not have to change the meal plan.
Best of luck to you! 🙂
My Cauliflower lentil loaf did not “loaf” – it did not stick together at all when baked. Tastes ok, ate like a scramble.
Anyone else have this problem?
thank youHummmmm – I am not sure why this might have happened, hopefully someone else who may have had similar issues can offer some insight.
Hi!
Loving the the challenge so far, and have a question about the goal deficit per day or week in the two phases. I sometimes have very hectic days where I’m walking a lot and on my feet most of the day. My fitness tracker tells me I’ve burned up to 3200/3400 on the busiest of days. So even if these are only accurate to a 25% margin it means almost a 1000 kcal deficit some days. And then I feel quite hungry and lethargic. So I’m just wondering what sort of daily or weekly deficit you have in mind on this plan. I’m thinking I perhaps should eat one more meal if I have a 3400 kcal day. I’m on meal plan 2 for women. 😊Hey there- I wouldn’t take into consideration the calories any of the trackers you use say you’re burning. There are SOOOOO many different factors that could come into play with your calorie deficit vs expenditure on a daily/weekly basis.
Nicole doesn’t set specific daily or weekly caloric expenditure “goals” to aim for regarding the amount of deficit you should try to achieve since there are so many different individual factors to consider.
My recommendation to you is to focus on following the transformation challenge – workouts, cardio and nutrition – as Nicole has it laid out for you 🙂
If you’re interested in a more individualized program created specifically for your needs and goals with more detail pertaining to you specifically, we do offer one-on-one training with Nicole’s Team. Best of luck with Phase 2! 😀
Hi,
Is it ok to split up the 45 min cardio workout, like do 25 min in am and 20 min in the pm? or is it best to do it all at once?Thanks,
Jo AnnHey Jo Ann- I would recommend keeping the 45 minutes in one chunk. For this Phase and this type of cardio, doing one 45 min cardio session will be more effective than splitting it up into two sessions. You may not get the same results if you change the duration of the workout to one 20 min and one 25 min session.
Best of luck in Phase 2! 🙂
I also have a question – I have bone on bone knees and did HIIT 3 days in a row which impacted my knee. It’s still swollen after a week and half and having a hard time doing the HIIT portion at such a high intensity. I am following Meal Plan 2 – should I adjust the calories for the lack of the HIIT/Cardio?
Hey there- if I am not mistaken, if you have bone-on-bone knee issues, you should never do any high impact cardio ever – no running or jumping or other cardio that causes your knees to have to absorb a high amount (high impact) shock. Have you ever discussed this with your doctor? Your knees do not have the cartilage necessary to absorb high impact shock of jumping movements and the pounding of running, etc.
I would only stick to low-impact cardio after the swelling in your knees go down. Make sure you ice your knees several times a day.
Since the calories are lower in Phase 2, I would not change anything about the meal plan, just be careful and don’t do anything your doctor would advise you no to do.
Best of luck!
I cooked my quinoa and weighed out 100g. When I enter the quinoa into MFP it says it’s 357 calories. Is that correct? That is the total of the meal for the most part. What did I do wrong?
I attached a snap shot.
Hey there- MFP may not be accurate with the brand you’re using since individual people are able to enter in totals, so someone may have entered in the incorrect totals (or maybe entered it in as cooked when it should be uncooked, etc). Can you look and see if there are several options in the database for that brand of quinoa?
So if you do a search in the database for for the brand of quinoa you’re using, see if several come up in the database.
I hope this helps, good luck with Phase 2! 🙂
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!! 😀