[Naomi]

D_Mac wrote:

I had breast explant surgery not long ago and I don’t like the strain of the pull ups, any substitute?
And ab rollouts, I’ve gotten way to out of shape and I’m going to fall flat on my face, any way of progressively learning those?

Hey there- For pull-ups substitute, any lat pull-downs would be an alternative, either with bands, cables or a machine will work.

For ab roll out alternative, you can do v-ups instead. Good luck, and speedy healing from your surgery. Be careful! 🙂

[Naomi]

Britt_B wrote:

Hi,

Came here to ask the same.
I followed the height for the build challenge. I lost fat. Didn’t build anything. I didn’t have enough energy to train properly. Felt light headed and sick in the gym and I didn’t really gain any strength. 1500 calories is my basal. I am worried about extra cardio and the gym routine and 1300 calories for the cut. First two days so far and Ive not been to the gym as letting my body adapt to the low calories again. I’m not sure what’s best. Lower calories and half effort workouts of maybe more and being able to train better?

Thanks.

Hey there- everyone’s body will respond differently, and you need to listen to your body. Do what you feel works best for what you are trying to accomplish as a goal for this challenge. Good luck!

[Naomi]

Sandi Bishop wrote:

I have stenosis & scoliosis in my lower back ( you can see clearly in my before backside pictures how crooked my back is) and I am needing a modification exercises for:
Plank hip dip
Barbell Kickback
Ab roll out looking forward to the 60 Challenge!! Sandi

Hi Sandi-

Absolute, here are alternatives to the exercises you mentioned:
Plank hip dip – standing weighted side crunches (holding a plate weight or dumbbell)
Barbell kickbacks – “Skull Crushers” (lying on your back on a flat bench)
Ab roll out – V-ups

Good luck, and I hope this helps! 🙂

[Naomi]

linz7171 wrote:

So I know Meal 5 should be taken in 30-45 min after a workout. But I normally workout about 5:00 in the evening so I’m just wondering when should I eat that other meal? I’m trying to space them out thru the day.

Hey there- when you say “that other meal” I am not sure what you are referring to? Can you let me know what time you’re planning on eating all your meals, and what time your workout is, then I can help you from there?

[Naomi]

littlemeg69 wrote:

Hello,
I just joined the other day and I am 5ft 3 in weigh 230,(embarrassing for me to say this) I was wondering what meal plan I should follow. Thank you

Hey there- you will go by height so follow Meal Plan 1

Good luck!! 🙂

[Naomi]

sarah.durham wrote:

Thoughts on fasted cardio? I like to do my cardio in the mornings sometimes to get it out of the way and to shorten workout time after work.

Thanks!

You can do cardio fasted first thing in the morning if you prefer, that’s fine.

[Naomi]

annablocher wrote:

HIIT before or after strength training does it matter?

After strength-training, and it does make a difference, yes 🙂

[Naomi]

reblyn811 wrote:

The egg white muffin recipe says to prepare a 12-muffin pan and to divide evenly. It also says it makes six servings. So does the recipe make 12 or six muffin? Is one serving two muffins?

One serving is two muffins 😉 Good luck, and enjoy!

[Naomi]

monimoc30 wrote:

Do you make the 40g of oatmeal with water?

That is correct, yes.

[Naomi]

browneyes_084 wrote:

Do we rotate sets or do all 3/4 of the same set then move to the next Exercise

Hey there- make sure you read all of the instructions in the Training Section so that you don’t miss anything 🙂 This is covered in the Terms To Know and Training Tips sections.

If it says in the workout “Superset” then you will superset (rotate), and if it doesn’t indicate there is a superset or other kind of set or technique, then you will just do straight sets.

I hope this helps! Good luck 🙂

[Naomi]

kellyreppert wrote:

What are the instructions with regards to using condiments?

I would stick only to the condiments listed in the Food Exchange List and use good judgment with your portion sizes (don’t go way overboard). Good luck!

[Naomi]

kellyreppert wrote:

Are the meal options under the standard plan and the vegan plan interchangeable? I like some of the vegan meal options. For example, may I choose Meals 1-3 from the standard options and 4-5 from vegan options?

If you look in the bottom right corner of the meal plans, you’ll see the totals of each meal are the same except the post-workout. As long as you are interchanging meals with the same totals, you can absolutely eat off the regular meal plan and vegan meal plan 🙂

[Naomi]

Jeseika wrote:

In meal plan 3, Meal 1, Option 2… it doesn’t give a serving size for Almond Milk. Are we striving for 8oz?

Correct, about 240ml, or 8oz, or 1 cup 🙂

[Naomi]

airam4621 wrote:

i have a question, im going to do my workout at 3am is it better to do my cardio before or after my training?
Thank You!

It is best to do your weight training first, then cardio right after 😉

kristinad711 wrote:

The calendar indicates 4 days…Mon/Wed/Thurs/Sat….which of those days do we leave out or do we pick 3 of the 4 listed?

You can pick any 3 of the 4 listed 🙂

[Naomi]

tamaravsp1 wrote:

Are any creatine supplements recommended/allowed in the challenge? What dosage is suggested, if any?

Hey ladies- you can use creatine if you’d like, but the only subbasements recommended for this program are the ones listed in the supplement section of this challenge. Good luck 🙂

[Naomi]

shelleylush wrote:

Wondering if anyone has experience with Kangen Water to help with hydration, recovery,endurance etc.

Thanks shelley

I haven’t heard of that before, but if it helps you then go for it! 🙂

[Naomi]

alemaster13 wrote:

How much almond milk are we to use for meal 1 option 2?

About 240ml, or one cup 🙂

[Naomi]

jennifer jones wrote:

Does the measurement for berries change if I use frozen? In the winter our berries are super expensive and its hard to find good ones…. 285g of blueberries will cost about 8$.

thank you.

Hi Jennifer- no, the measurement doesn’t change. Good luck 🙂

[Naomi]

marthalovesherfamily wrote:

The alternating jump lunges shows 10, is it 10 per leg or overall?

Hey there- it’s 10 reps each leg 🙂

[Naomi]

SVNNCAT wrote:

I need alternative at home exercises for the followings
pull-ups
exercise ball pike
Hero curl – will try the suggestion listed above

Hey there-

For Pull-Ups, an alternative would be lat pull-downs. You can use a band or TRX strap if you have either one of those.
Exercise Ball Pike: v-ups

I hope this helps, good luck! 🙂

[Naomi]

taramccrostie wrote:

Due to my time of training 330am
Must I eat before hand or can I do fasted weight training and HiTT…

Hey there- it is recommended to eat a LITTLE something before weight training. If you need to just have a few bites of Meal 1, or half, or however much you are able to eat about 20-30 min before lifting, try to at least just have a few bites if you can. If not, well, then just lift weights fasted and eat after. You can only do what you can do, right?

[Naomi]

Leanne wrote:

I wrote this message somewhere else.. not sure where.. oopps..
Anyway, I have punched everything into MFP and I have come up short on all fronts. This is what I have left:
C:9g
F:6g
P:4g
calories: 133
I understand different brands etc.. should I adjust the quantities of some things to meet my macros?

Thanks

Hi Leanne- those ranges are close enough, you are good! MFP has a lot of discrepancies, and your totals are close enough to where it is definitely acceptable and within range. I would keep them as they are for the first week and see how you feel and see how your body responds. Good luck! 🙂

[Naomi]

angelstout7896 wrote:

I broke my ankle severely two years ago. Luckily I can still walk, but no running because it swells and hurts.
Lunges and squats are impossible due to lack of movement. What exercises can I sub in place of lunges and squats?

Hey there- I am sos sorry about your ankle! I’ve sprained my ankle before and could barely walk for 6 weeks! For squats, leg press (feet squat-width apart) is a good alternative, and for lunges, step ups are a good alternative. Good luck!

[Naomi]

jessanneprice wrote:

What is the most optimal time for cardio to be performed in both phases: Time wise, my options are:
1. Cardio in the morning, training in the evening; or
2. HIIT immediately after training

Thank you in advance.

Hey there- either one is fine but you will likely have more energy if you do HIIT Cardio in the morning as opposed to after your weight training. As long as it fits with your schedule, I would recommend doing cardio in the morning and weights later in the day 😉

[Naomi]

eatcleanlooklean wrote:

Do you have any exercises to correct diastasis recti?

Hey there- the forums are for challenge-related questions. The exercises and workouts in this program are geared toward a 60 Day Transformation Challenge. If you’re looking for a more personalized program for your specific needs and goals, we offer on-line training with the Nicole Wilkins Team. You can inquire about more personalized training by emailing [email protected]

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