[Naomi]

kathleenmariemt wrote:

The routine that is posted in printable format is different than when you scroll down to where you can hit the link to see the exercise video. They are very different. Bench dip bs dip, spider curls vs preacher etc. Which is correct?

Are you looking at the at-home workouts or the gym workouts?

[Naomi]

cweisz wrote:

It has cabbage, green beans, zucchini , Chopped tomatoes onion garlic. How can I incorporate this into one of my meals? Is is a carb , a veggie …. how do I break it down.

TIA

Hey there- you’ll have to use the food exchange list to figure out the portion size. Just use the exchange list, find the food you want to incorporate and see how and where you can make food swaps on the meal plan.

Any time you decide to incorporate your own foods in the meal plan for this challenge and personalize your nutrition, just use the food exchange list that Nicole has provided. Best of luck! 🙂

[Naomi]

nomoprobe wrote:

Is it 4oz RAW fish/chicken/meat? Or is it 4oz cooked?

Thank you in advance!!

Hi there- all of the info for measuring foods cooked or raw is in the Nutrition Section of the program 😉 Please click here and read all the info so that you don’t miss any important details: https://nicolewilkins.com/challenge/40-day-build-challenge-2019/?section=nutrition

Best of luck with the challenge! 😀

[Naomi]

Jessica wrote:

So I took my rest days this week on Friday and Saturday.

So tomorrow, Sunday, I’ll be doing Arms/Glutes and I see Monday is Back/Triceps.

Is this ok to train triceps 2 days in a row or what should I do on Monday?

Hi Jessica- I would try to follow the workouts as Nicole has them in the schedule, things can get confusing when you start flopping and swapping workout and rest days, because if you swap a different workout day for Back/Triceps, then you may be working two different muscle groups two days in a row. I would just keep it as-is and work triceps two days in a row, you should be fine— maybe a little more sore than usual in your triceps, but otherwise ok 😉

[Naomi]

nsviolin2003 wrote:

Is fasted cardio not allowed for this challenge?

To create the best opportunity and environment for building muscle, since this is a muscle building challenge, it is advised to not to fasted cardio, that is correct.

[Naomi]

katepez1977 wrote:

10-12 total or each arm. Thanks

Each arm.

[Naomi]

martialartgirl wrote:

As much as I am enjoying following a program (really having a hard time getting all the nutrition down…), I am finding it so hard to work full time, eat right, get the workout in, take care of my household chores, and get enough sleep!!! Week one has been rough! Working on spacing my breaks out and meal prepping this weekend, and hopefully I can stick to a better schedule. My job is so demanding, especially now that I am launching a clinic by the end of the year. Any advice will help!

Just do your best, that is all you can do! If it all seems too much on top of everything else you’re juggling, juts do the best you can do and only take on what you can handle without zapping all of your resources, then you’re no good to anyone. You can do this!! Keep going, and don’ give up! 🙂

[Naomi]

Olivia wrote:

When I click on incline cable pull down for week 2 day 1 the video link takes u to the membership page not the video.. a few other videos for day 1 did that too. I checked the others and they worked fine. Maybe check it out on your end to see if they are working?

Any issues you’re having with videos, please email [email protected]

Thank you-

[Naomi]

canuckkris wrote:

I am noticing that I am unusually hungry these past few days since the challenge started. It is weird because my calorie count has increased by 100-150 cal/day. Could it be the macro change? I was sticking to the higher protein range from the last challenge and now protein is only 140g and carbs are much higher.

Your body should adjust, give it a week or two 😉

cweisz wrote:

How does logging macros ensure that you are staying on the meal plan?

When you log all your food in a food journal app such as My Fitness Pal, you can actually see how everything adds up. It’s just extra mental reassurance that you’re on track with your calories and macros.

[Naomi]

Tirzah wrote:

The workout plan consist of 5 days can I add another day for cardio only ??

It is best to stick to the plan as Nicole has it outlined for bets results 😉

[Naomi]

Elena Shea wrote:

Hi. I have some tendonitis in my wrist and some exercises are painful. Is there an alternative to the neg pull ups? I was able to do a few before had to stop but would rather do another movement if possible to maximize the exercise potential. There wasnt an alternative listed on the video. Thanks so much

Hey there- you can do them assisted with a exercise band at your feet or knees, or you can use an assisted pull-up machine 🙂

[Naomi]

Christina Cubbage wrote:

Hi I also wrote to Npowernutrition as well as to the Challenge email. I ordered BCE power…I think the Mango… I forwarded the tracking email which said it was sent to CA and I live in MD. Can this be replaced? I made the order Sept 26th and never got the order.

Can you help? I am really missing my BCEs and don’t want to order more until this is fixed

Christy

Hey there- this is an order/customer service issue, so we can’t help you on the forms with this. But since you emailed nPower Nutrition as well as Challenges email, someone who can help you with this will get back to you. So sorry that you haven’t received the order yet! I hope it gets resolved soon.

[Naomi]

Meegan wrote:

I got an email this morning reminding to upload photos, but I thought I had already done that. How can I find out if my photos and measurements were submitted properly?

Izabella is correct, it was a general email that was sent out as a reminder to all challenge participants.

[Naomi]

ajjenkins11 wrote:

I have been following a low carb (less than 75g per day) for the last 6 years. 3 days into this program, I’ve noticed quite a bit of bloating/water retention. Could this be associated with the increased carbs? Is this normal and will my body adjust to the higher carb intake? Any suggestions with dealing with the extra water I seem to be holding onto?

Hey there- I typically follow a Keto Diet most of the time and am following the program for this Build Challenge, including the diet, so I totally understand where you’re coming from. Your body should adjust over the next week or so to the new foods. I would pay attention to higher carb foods that make you feel especially bloated, and maybe swap them for foods on the exchange list that you know won’t make you feel so bloated 😉

I hope this helps, and good luck with the challenge! 😀

[Naomi]

chrissyew wrote:

Hey Naomi
Will the new avo toast document be included with the challenge documents?

Hey there- the revised document is already posted/included in the recipe section of the challenge documents.

[Naomi]

atnelson28 wrote:

I am confused now……sorry :(. As I understood it, the avocado toast recipe yields two servings. Would that not mean that it is one piece of toast for a serving and not two? The answer above says it is 2 pieces of toast so I just need clarification please. Thank you!

I am so sorry. The document was originally incorrect and it has sine been corrected. The Avocado Toast recipe makes 1 serving and not 2, so please discard the current document you have and go by this revised document: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2019/09/NW_40DAY_BUILD19_Recipes_RECIPES_2-1.jpg

One serving is two pieces of Avocado Toast.

[Naomi]

EJ wrote:

Oh terrific thank you Naomi… do you still get an email to say pics submitted? I haven’t received that so I presume my pics would have gone through ok but I still have the submit pics tab at bottom of my account?

Everyone still has the submit button tab at the bottom, it is just a general page and not custom-fitted for each individual person based on if they submitted or didn’t submit pictures.

If you aren’t sure if your pics were submitted or not, please email [email protected]

Good luck 🙂

[Naomi]

EJ wrote:

Hi I just got an email to say to submit my pics but I sumbmitted pics and measurements before challenge started on Monday, would they have not gone through? Thank you

Hi EJ- it is a general email that goes out to all challenge participants as a reminder for those who haven’t yet submitted pics.

[Naomi]

jhodennys_z wrote:

1 serving high protein avocado toast said that is (F,1/2LP, 1/2 Sc), I’m confused with the 1/2 Sc but 2 toast on recipe which is a 1 SC. Do we get to was 2 slice of bread or just one ? And if we use the exchange list do we get 1/2 SC or 1 SC ? Hopefully you can understand me 🤪

1 serving of avocado toast is 2 pieces of the toast. So a half serving would be 1 serving of the avocado toast. Going by the exchange list, follow the guidelines in the Starchy Carb section to find the equivalent exchange serving size. If your meal plan calls for 1/2 SC then it would be 1/2 of the serving in the exchange list.

Good luck 🙂

[Naomi]

Becky Martin wrote:

I thought I had seen in a Q and A that grapes were going to be added to the fruit list. Are we allowed grapes and if so how much?

Hi Becky- any food that isn’t on the exchange list or in the meal plan that you’d like to incorporate in this challenge you’ll have to figure out the appropriate serving size yourself in My Fitness Pal. There are so many foods that people would like to incorporate (someone asked about a jicama for example) that we can’t possibly calculate all of the foods everyone would like to include in their individual plan.

To figure out how much of what food you’d like to incorporate, go to the exchange list and find the category of the food you’d like to incorporate – grapes would be under the “Fruit” category for example. According to the Fruit guidelines, you should have about 25g of carbs for your serving of grapes. You would then go into My Fitness Pal and see how many grams of grapes equal roughly 25g of carbs and that will be your serving size of grapes.

If you want to incorporate any other foods in the meal plan that aren’t on the meal plan or in the exchange list, this is the same process you will do for all foods.

I hope this helps, good luck! 🙂

[Naomi]

tjay wrote:

On shopping list English Muffin is listed, but I do not see it anywhere on menu or exchange list. Can you tell me which portion size it will be. Whole, half, etc.
thanks!

Hey Tjay! 🙂

I see what you mean, I just looked and English Muffins are only on the grocery list, lol! If you go by the guidelines in the exchange list under “Starchy Carbs,” one serving of English Muffin should be roughly 25g carbs. I would go by the carbs when choosing your serving size, and as you know different brands can have a wide range of macros based on the serving size. So if you find a brand of English Muffin where one whole muffin is 25g carbs then have 1 whole muffin. If the brand is about 40-50g carbs per serving, then only have half the English Muffin 😉

I hope this makes sense! Good luck girl!! xo

[Naomi]

jhodennys_z wrote:

My question is the High protein avocado toast(1f,1/2 Lp, 1/2 SC ) does it suppose 1 SC Since it has 2 toast ?

Hi there- the serving size for Avocado Toast is 1 serving per recipe, not 2. We have corrected the document: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2019/09/NW_40DAY_BUILD19_Recipes_RECIPES_2-1.jpg

[Naomi]

beckyvanwylick wrote:

What kind of Dave’s killer bread can we use? They’re a few different options!

Any of the kind that is about 110-120 calories per slice 🙂

[Naomi]

rosi6170 wrote:

Hi
I’ve just sent in my pictures and measurements wow that was hard. It was hard to see the reality in pictures and written down in Measurements.
I’m not the average challenge participant in my opinion I’m a obese 54 year old woman struggling for years with my weight yo-yo.
I’ve decided to take a break from my relationship and work on me, work on my physical and mental health believing that both help each other along. Life is too short for the what if’s I’m here and ready to make progress!

Awesome!! We are SO happy to have you as part of the challenge and so excited to follow your journey and progress!! HAVE A GREAT FIRST WEEK!!! xo

[Naomi]

lab1017 wrote:

1 scoop = 20 grams
1.5 scoops is approx 30 grams

macros for this meal 288 cal 28 P 44 C
doesn’t it make more sense to have 1.5 scoops??

Npower Vanilla Cupcake Protein – Whey Protein, 1.5 scoop = 135 cal 3 C 30 P
dried mango 40 gm = 158 cal 28 C 2 p

I’ll double check with Nicole.

[Author]

Posts