Naomi
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Women’s Meal Plan 3 Option 1 Substitution question:
Am I doing this correctly?
Can I substitute 1 serving of the Frittata with 6 egg whites and 16g peanut butter?
and the oatmeal with 1 plain English muffin?That is correct, yep!
Thanks. Next question. If i replace a meal with a shake how many scoops do I use?
You can’t replace a meal with a shake because the calories and macros won’t add up to the meal totals. You have to do the same exchange calculations you did when you did the swaps for the above meal. One scoop of protein powder is equivalent to one LP, two scoops of protein would equal two servings of an LP not a whole meal, does that make sense?
To add to the above answer, you could make a meal into a shake if you use an LP, SC, F & V, for example, mix the following in water w/ crushed ice:
1 sc protein powder
40g oats (uncooked)
16g nut butter (or any serving of the oils listed under the fats, or butter or ghee)
Spinach or cucumber per exchange list serving size
*add sugar substitute if desiredBlend in blender until desired consistency and voila, you have a meal replacement shake!
Thanks. Next question. If i replace a meal with a shake how many scoops do I use?
You can’t replace a meal with a shake because the calories and macros won’t add up to the meal totals. You have to do the same exchange calculations you did when you did the swaps for the above meal. One scoop of protein powder is equivalent to one LP, two scoops of protein would equal two servings of an LP not a whole meal, does that make sense?
Any recommendations for sneakers to wear when lifting?
Upper body lifting doesn’t really matter, but for lower body we recommend a flatter shoe, such as Vans, Converse “Chuck Taylors,” No Bull squatting shoes, Nike Metcons, etc.
Some of this is individual preference and comfort, so find a shoe that you feel best in doing lower body exercises.
Hi following meal plan 1 option 2 2nd meal. Looking for subsitutions and I wanted to make sure this is correct how I am doing it.
(Sc)1 english muffin
(LP) 1 can of tuna
(F) 15g mayo
(V) 300g cucumberLooks great! Awesome job, everything in your swaps is accurate 🙂
What would be an alternative to this exercise ?
You can just do regular DB squats instead if there is something about this particular method of squats that you aren’t able to do.
I am in Newfoundland, Canada. Unable to purchase Nicole’s supplements protein. Does anyone have recommendations for supplements and protein powder to purchase?
We don’t have any brands that we can recommend since we aren’t familiar with all that are available where you are, but as long as you find comparable supplements to the description Nicole listed in the supplements section “What to look for” you are good to go! 🙂
Supplements Section: https://nicolewilkins.com/challenge/40-day-buns-guns-challenge-2024/?section=supplements
This correction and the others will be made in the book and we will get an email? I want to print it once it’s all corrected. Thank you!
That is correct, an email will go out as soon as all corrections are made in the ebook.
Meal plan for 5’4 and under. It says 1 serving but the recipe calls for 2 filets. I wasn’t sure if that was 2 pieces that equal 4oz or 2 4 oz servings for a total of 8 oz.
Your meal plan is one serving of the recipe. The recipe makes two servings. Since your recipe calls for 1 serving, that would be one 4oz. salmon filet.
Hi,
I just went in to look at the photos that I submitted on Thursday and I can’t see them. Should I be able to see my photos? Just wondering how I can know for sure that they were submitted?
Thanks,
MichelleOnce you submit your photos you are not able to view them anywhere online, no. They are kept in a private database on the back end of the web site. You shook have received a confirmation email that everything was submitted successfully. If you aren’t sure, please email [email protected] and someone there can confirm for you.
Hi ladies, I am looking for a vegan protein powder with not high sodium content.
Hey there- we aren’t able to recommend any supplement brands, but you can do a search on the internet for low sodium vegan protein powder.
The e-book says “You will perform eight rounds of
each interval for a total of four minutes”. Is that supposed to be 4 rounds? Theres 5 intervals, which 8 rounds total 40min just for the intervals. I’m entering in my timer and its not coming out correct. Maybe I’m inputting incorrectly.You will do 20 sec of work/10 sec of rest superseding between each of the two exercises 8x’s for each “Interval”, so you will do each of the two exercises in each interval 4x’s.
For example, Interval 1:
Burpees: 20 sec
Rest: 10 sec
Bicycles: 20 sec
Rest: 10 secRepeat that 3 more times for a total of 4x’s. Since there are two exercises and you are doing each exercise 4 times, that is a total of 8 = 4 minutes. Repeat that for Intervals 1 – 5 in this workout.
Thanks. I am following vegan meal plan 1. The recipe says 12 servings, using 1/4-1/3 cup scoop to make the pancake. Even with adding a little extra milk because the batter was way too thick to pour, I was only able to get get 9 pancakes. There is something off with this recipe.
I will reach out to Nicole and see what she says.
Hi, I don’t see sardines on the list for fat proteins, or anywhere really. I find them so easy to transport, so are they not allowed or would they count as a fat protein? One can of sardines in hot sauce for example, has 100g, 160 calories, 10 g fat, 1 g carb and 17 g protein.
If you would like to incorporate any foods not on the food exchange list, in the meal plan or recipes for this challenge, you will have to do your own calculations to fit them into your meal plan goal totals. Nicole has done all the calculations for you but can’t possibly incorporate all the foods requested by challenge participants, so simply go into My Fitness Pal or another food journaling app and calculate how you can fit sardines into your meals to where you will still hit your target goal macros.
I love sardines too, so I am aware that there are so many different types of sardines: some in water, some in different types of oils, seasoning, etc., and the calories/macros are all over the board. Some could be considered a lean protein while others would be considered a fatty protein just depending on how they are prepared and stored in the can.
Is there a rest between each interval?
Not unless you absolutely need to rest, otherwise it is 20 sec of work/10 sec of rest all the way through till the end of the workout.
Hi all,
I see in the fat that two egg yolks are 10 grams of fat, I found that yolks have protein as well. If I have two eggs, I would have 13 grams of protein. That’s what I found on google.
Please advise,
thanks,
LauraWhat is your question?
Hi all,
10 reps for the exercise above, meaning, lunge one side, the other = one rep or each lunge is one rep.Thank you, 🙂
10 reps per side/each leg 😉 So each leg/side is one rep.
Women’s meal plan 3, meal 5, option 1 calls for LP 2 scoops. According to the meal exchange and protein macro for that meal that would only be 1 scoop. Can you please clarify?
The post workout total for that meal plan is 36g of protein so you’ll need 2 scoops of protein on workout days for that meal.
Just wanted to double check…. on the goblet squats we are doing 3 drop sets? So 60 reps, total?
Correct. It is 20 reps per set (10 reps, then drop weight, then 10 more reps) x 3 sets = 60 reps total.
Just wanted to double check…. on the goblet squats we are doing 3 drop sets? So 60 reps, total?
Correct. It is 20 reps per set (10 reps, then drop weight, then 10 more reps) x 3 sets = 60 reps total.
I keep seeing conflicting information. I see Allison responded in the fb group that you guys will take either hashtag since there was an error.
Ok, no worries, then just keep the pics as is and don’t worry about uploading new pics with the hashtag you submitted since it’s our error.
I just got a delivery from Megafit Meals. I won’t be able to break my meals up as my meal plan indicates this first week. Is it okay to just focus on hitting daily macros as opposed to eating precisely as each meal is broken down on my meal plan for this week? All of the foods in my MF meals are on our approved foods list. I’ll be sure to take my post workout/extra meal and calorie/macro cycle accordingly. I hope this question makes sense. My brain is up past it’s bedtime. Lol!
Thanks!
Yep, that’s fine. As long as at the end of the day your daily goal calories and macros add up to around what your meal plan targets are 🙂
Is there a recommended time for spacing out the meals? I am not use to 5 meals so want to make sure I do it correctly. 🙂
Everyone might be a little different based on what they are used to, how often they get hungry and what their schedule allows as far as meal times, but Nicole generally recommends about every 3-4 hours between meals.
The recipe reads 1 banana for all 12 servings, but on the meal plan, 2 servings shows (1fr, 1/2 SC, F). Is one banana for the whole recipe correct?
One banana is correct for the recipe, but can you please tell me which meal plan you’re following so I can help you better?
