[Naomi]

SVNNCAT wrote:

Nicole, when the 40 day build challenge is are you going to provide another plan that will show us how to adjust our eating to show off the our new muscles.

Just a plan not another challenge. Or a plan that we can purchase.

The next Challenge won’t launch until after the first of the year, which will be a 60 day transformation challenge. As far as what you can do after the BUILD Challenge is over, Nicole can personally address what you can do with your nutrition and workouts on her weekly Live facebook Q&A. If you aren’t a member of her facebook community page, you can join here: https://www.facebook.com/groups/NWFitCommunity/

Nicole typically posts a 30 Day Workout Calendar for the entire month of December on her website, and all you have to do to access it is become a subscription member of her site. If you aren’t already a member of her website, you can join here: https://nicolewilkins.com/product-category/memberships/

Good luck with the rest of the challenge and beyond! 🙂

[Naomi]

Brandi Duncan wrote:

So I’ve been on the women’s meal plan three and the first week I had all kinds of energy. But by the middle of week two and even this week I don’t seem to have the energy I had in week one. I’m 5’7 and 161lbs. I see huge changes in my body but I wonder if I’m under eating? I’ve considered trying the mens meal plan 1? Thoughts?

I would stick with the current meal plan. You are in the home stretch now, keep going!! You’ve got this! 🙂

[Naomi]

Anyone interested in personal on-line training should email: [email protected]

Thanks!

[Naomi]

nsviolin2003 wrote:

Thanks, Naomi! Would that still be the case if fruit were to be eaten within the assigned macro/calorie allotment?

That is correct. It is the SUGAR in the fruit, not the carbs, that could cause fat storage as oppose to energy burn. If you eat a potato with 20g of carbs but virtually no sugars, and eat a piece of fruit with 20g of carbs but a higher amount of sugar, the fruit is more likely to be stored as fat than the potato because of the sugar content, even though they have an equal amount of carbs.

It is not advised in this plan to eat fruit on rest days.

[Naomi]

nsviolin2003 wrote:

Im following meal plan 1 which calls for fruit (FR) twice on training days but none on Rest days– is it recommended not to eat fruit on rest days? If so, why?

It is not recommended to eat fruit on rest days because you aren’t exerting as much energy on rest days so the sugar from fruit has a better chance of being stored as fat instead of used for energy.

[Naomi]

martialartgirl wrote:

Wondering how important it is to stick to the sequence of exercises? Asking because when I see the squat rack available I tend to run to it before someone else snatches it even though the rack is used in the middle of the exercise sequence… Also I prefer to do compound exercises while I’m still energized. Of course I want results as well so I’m asking!

Hey there- Nicole designed the workouts with the order of the exercises the way they are for maximum intensity, but if you can’t get to a piece of exercise equipment in a timely manner (you shouldn’t be waiting around for 5 minutes or longer) to use equipment, you can move on to the next exercise and get back to the one you missed. It’s better to keep things moving.

That being said, I wouldn’t just move exercises around and change the order of the exercises just because you’d prefer to do things differently 😉 I recommend keeping the workouts as they are as best you can unless you have to wait around to use equipment.

I hope this helps! Good luck 😀

[Naomi]

Carrie wrote:

Hi Ladies, I’m having (right side only) shoulder “issues”. Some exercises make it hurt others don’t. I’ve been doing my best to simply not over do it. However the incline chest press (bar,bell, or smith) seems to cause it to flare up the most. Is there an alternate exercise with equal benefit? Or should I stick to super light weight for now?
And because I’m falling apart I’m having knee pain when doing the front squat. Thoughts on that one also??

Thank you, Carrie

Hi Carrie- my best advise to you is to go to an ortho and get your shoulder and knees checked out. Without knowing the severity of your issues, I can’t in good professional conscience give you alternate exercises that may still exacerbate any potential injuries you may have.

Pain is our body’s way of telling us there is something wrong internally going on. This isn’t the kind of pain you want to push through or try using lighter weight with. This sounds like the kind of pain you need to go have looked at via an MRI or at least have a doctor tell you what might be going on and what movements/exercises you should avoid so that you can heal.

Best of luck and please keep us posted! 🙂

[Naomi]

nlux wrote:

I am wanting to buy some cloth covered bands like nicole uses in her week two shoulder press with bands workout. can you please tell me the brand of these bands? All my bands are too short for a shoulder press. thanks in advance!

Hey there- I will have to ask Nicole what brand the bands are and get back with you 🙂

[Naomi]

lab1017 wrote:

any thoughts on how to modify to meet macros ? I like the yogurt marinade – but thinking of other ways to prep this one????

I am not sure what you mean “modify the meat macros.” It isn’t a good idea to modify the macros of any of the meals if that is what you’re asking (??)

If you’d like to use the same ingredients and create your own meal using those ingredients, that’s perfectly fine because it doesn’t involve modifying the macros. I think you confused me with the first sentence, as modifying macros would mean adjusting the macros of the meals.

If you Coe up with different ways to prep the meal you’re talking about, using the same food and portion size, please share it with us 🙂 We love hearing new ideas!

[Naomi]

Becky Martin wrote:

Can meal 5 option on non-training days be used for any meal of the day. For instance could you use meal 5 for every meal that day if we choose?

Hi Becky- that is correct 🙂

[Naomi]

Jessica wrote:

Is there an alternative to Hero Curls if we don’t have access to any cable machines?

Hi Jessica- the only other alternative that is similar to that movement would be doing the hero curls with bands instead of cables. Good luck! 🙂

[Naomi]

elizabethaimcintosh wrote:

I know when you overeat you move on but what about if you miss a meal? For the past 2 days I have only eaten 4 of my 5 meals. That is so rare for me, I’m usually always hungry!! Should I eat 5 meals only or add back some food today?
Thank you!!

Hi Elizabeth! I wouldn’t try to make up for the missed meals, just start today and follow the plan for today. If you ever eat too much or not enough, just start fresh the next day 🙂

[Naomi]

Allison Troxel wrote:

I have a sad question:( In the past I have struggled with SI joint issues and for a really long time I’ve been doing really well, but to make a long story short, My SI joint is really fired up again and I’ve had to go back to my Physical Therapist. Now a week later, I haven’t lifted and my PT says I need to take another week off of lifting. This past week I’ve been following Meal Plan 1 instead of Meal Plan 2( which is my plan I’m supposed to follow) Now I guess my question is should I do that for one more week or should I follow the carb cycling program I did on 40 Day Buns and Guns or Summer Shred? I am so sad:( I don’t want to give up this program, but I’m now going to be 2 weeks behind:(
I’m hoping for some guidance:-)
Thank you for your patience,
Allison

Hi Allison- I am so sorry to hear about that! I would stick with what you’re doing now. Wishing you a speedy recovery and hope you can get back to it soon! 🙂

[Naomi]

jESSICA ESTENES wrote:

Ok I need to ask again because this is bothering me meal plan two on non weight training days can u please look at meal one
There is no way a fruit and one carb would ever just equal 28 grams of carbs is this a typo maybe the fruit should have been a fat???
Please let me know because I tried to copy the picture but it didn’t work

I will check (again) with Nicole and get back with you for confirmation.

[Naomi]

festus304 wrote:

Do we need to only eat what is on the list or can we eat other things just as long as the macros add up?

It is recommended that you follow the meal plan as-is, or use the exchange list provided to create your own meal plan based on the calories and macros.

[Naomi]

Elena Shea wrote:

I am curious about this weeks challenge. I never received an email about it. When is it typically sent out? Thanks!

Hi there- can you please send your question to [email protected] so that they can make sure you’re on the Challenge email distribution list? Thank you.

[Naomi]

Susan wrote:

Hi , what’s an alternative for the hero curl. That long length cable machine is always taken up. Don’t think you can do it on the shorter cable machine can you ?

Hey there- this is a really tough exercise to douplicate with an alternative since it is so specific. You can try just doing them with one arm at a time wit the shorter cable if you can’t do both at the same time because the cable machine is always taken.

I hope this helps, good luck!

[Naomi]

canuckkris wrote:

Hi there. I am wondering why the protein totals are lower in this challenge than in the previous PSR challenge? I thought more protein was better for building muscle???

Hey there- to build muscle, your body needs adequate amounts of protein, which this challenge does provide. The carbs to fat to protein ratio are still all in the ideal muscle-building range 😉

Some challenges have been higher in protein, lower in carbs (more ideal for fat-burning or shredding) and some have bene higher in carbs and lower in protein (such as this one) which is more conducive to strength and muscle gains.

[Naomi]

jESSICA ESTENES wrote:

I don’t feel like on the non training days I am doing something right

Usually I am building the meals for meal one in plan 2 I don’t feel like it could be 28 g carbs – sc,f,lp and a fr

I built this and I don’t think having an orange plus the 100g of rice would ever be 28? ESP since the rice alone is 25 help

I don’t understand what your question is. Can you show a pic of your MFP? Are you going over or under on carbs or another macro or calories? What is your question and what do you need help with specifically? Thanks girl! 🙂

[Naomi]

becvpaul wrote:

Hi there,

I have done a count according to the meal plans of workout days (high carb) versus non workout days (low carb) for Meal plan 3 for women.

On workout days there is a total of 5 Starchy Carbs (SC) and on non workout days there is a total of 5.5 Starchy Carbs.

I thought work out days (according to the info under nutrition) were meant to be higher carbs. Then why is there more carbs on a non-work out day? Or is my maths incorrect?

Hey there – it is the total number at the end of the day that it all adds up to, which takes into account both quantity and portion size. If you look in the bottom right hand corner of the meal plans, you’ll see the totals for meals and for the day. The mela plan documents are correct 🙂

[Naomi]

Kristen Hassell wrote:

For the first superset including Barbell Squats and Barbell Squat Pulses the Squats are 5 sets and the Pulses are only 3. Are the first 2 sets a warmup or should both say 5 sets?

Sorry about that, I just heard back and the correct number of sets is 3. It was originally 5 (2 warm-up sets) but some of the exercises were changed so the sets were changed to 3.

The corrected document should be up now 🙂

[Naomi]

mmjw2310 wrote:

On the women’s meal plan 3, as mentioned above the 4 slices of bread put me wayyyy over the macros for carbs…regarding this avocado toast recipe, are we suppose to double the avocado and cottage cheese as well, since we double the bread for the two servings. So the 75g of avocado becomes 150g and the 113g of cottage cheese becomes 226g?

If doing 2 servings of this recipe calls to double everything, this meal for that day goes Wayyyy over the “total calories and macros per meal” totals.

I have counted my macros and calories for my other meals and they add up pretty close to the “total cals/macros for the Daily Meal Totals”, but this avocado toast recipe does not….need some assistance with this one please 🙂

Still waiting for a response on this one please 🙂

Hi there- One serving of Avocado Toast is two slices of bread. The recipe has been updated, so please check the new document. Sorry about that! The 2 servings was a type-O but it is now fixed.

[Naomi]

georgie.ab wrote:

I can’t access the videos for shoulder day. It says I need to be a member.

Can you please email any video access/link issues to: [email protected] and they can help you out there?

Thank you-

[Naomi]

Kristen Hassell wrote:

For the first superset including Barbell Squats and Barbell Squat Pulses the Squats are 5 sets and the Pulses are only 3. Are the first 2 sets a warmup or should both say 5 sets?

Sorry about that, let me double check. The video link schedule at the bottom of the page says 3 for both, so let me verify and get back with you asap!

[Naomi]

susanmpratt wrote:

Hello,

What is the benefit of alternating between high weight/ low rep and lower weight / higher reps?

Thanks in advance!

Warm Smiles,
Susan

Hi Susan- it’s to give your body a wide variety of intensity and volume techniques for optimal muscle-building. Bets of luck with the challenge! 🙂

[Author]

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