Naomi
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Hello,
I would like to continue with the program beyond week 6. Is there any chance I could receive the PDF format?
I sent a message on my contact page last as of now I have not yet received it. Is there a particular email address for this request to be sent to?
I love this challenge!
Thanks a lot
AngelicaHi Angelica- if you email your request to [email protected] they will email you back with the PDFs. So glad you’re enjoying the challenge!! Best of luck reaching your goals 🙂
Hi!, if I would like to use the still cut oatmeal instead of old fashioned one will be the same amount (40 g per serving)? Or not
Thanks in advanceYep, that is correct! It is still 40g per serving 😉
Hi Ladies,
I’m having a hard time doing shoulder presses with 30lb dumbells for any more than 4 reps. Is there anything you can suggest? I’ve been doing the 4 reps then finishing out the set with 25’s, I’d use 27.5’s but my gym doesnt have them.
I’m grateful for any suggestions.Thank you
Hey there- if you can’t get the required number of reps for the workout with 30lb dumbbells, that means that particular weight is too heavy for you to do the workout with. Drop down to the 25lb dumbbells so that you can complete the required number of reps for the workout, or keep doing the workout as you have been doing by starting off w/ 30lbs then dropping to 25lbs when you can’t do anymore w/ the 30s.
I really miss Nicole’s videos with Q and A’s and of her everyday life, eating out etc. I feel that the past year has just been training clips, which are fab but I miss her everyday chat and advice that she would give from her sofa/desk etc. Is there any plans for this or anything else in the future? xx
Hi Dawn-
Nicole has moved her Q&A to a weekly live Q&A on Facebook in her Nicole Wilkins Facebook Community page. Every week, usually Saturday or Sunday but sometimes on Monday depending on her travel schedule, she does a live video where you can interact with her and ask her questions that she’ll answer for you.
If you aren’t already in the private Facebook group, you can join here by answering a few questions then one of us admins will approve you: https://www.facebook.com/groups/NWFitCommunity/
Is it okay to have 1 serving of fruit per day (1×7 = 7 servings per week) instead of 2 on training days and none on rest days (2×5 + 0x2 = 10 serving per week)
Nicole does not advise having fruit on rest days.
Is there a way to look at past challenge videos that we have purchased? Particularly I’m looking for the 2019 10 week photo shoot
Hi Wendy- past workouts for past challenges are no longer available. The only thing you can do for past challenges is get PDF copies of past challenge program that you purchased by emailing [email protected] but the exercise videos are not available.
How many kabobs are 1 serving??? The recipe makes 6 kabobs
One serving is one kabob.
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! 🙂
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! 🙂
Anyone interested in personal on-line training should email: [email protected]
Thanks!
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.
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.
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 😀
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! 🙂
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 🙂
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!
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 🙂
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! 🙂
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 🙂
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,
AllisonHi 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! 🙂
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 workI will check (again) with Nicole and get back with you for confirmation.
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.
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.
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!
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.