Naomi
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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! 🙂
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 🙂
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 🙂
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.
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-
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!
Hello,
What is the benefit of alternating between high weight/ low rep and lower weight / higher reps?
Thanks in advance!
Warm Smiles,
SusanHi 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! 🙂
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?
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! 🙂
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! 😀
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 😉
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.
10-12 total or each arm. Thanks
Each arm.
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! 🙂
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-
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 😉
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.
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 😉
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 🙂
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.
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.
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! 😀
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.
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.
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 🙂
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.
