[Naomi]

atnelson28 wrote:

Hi, in the food exchange lists it gives options for Beverages and Optional condiments however in the meal plans that are laid out there is no option for either of these. I like to have the almond milk with my protein drinks. How can I fit this in or is it just listed but not allowed on the women’s weal plan 2? Also, I have participated in previous NW programs where the meal plans allowed for sugar free/fat free pudding mix to be added to the protein drinks which was yummy. I do not see this on any of the exchange lists. I guess that means it is not allowed, but I thought I would ask anyway if there is any way to incorporate that into the plan and if so, how can it be added without sabotaging the plan? Thanks in advance!

Hey there- every challenge is different, so things that were incorporated in previous challenges may not always be incorporated in future challenges to make room for new and different things 😉

If you would like to add things that are not in the meal plan or on the exchange list, the best thing you can do is food journal in an app such as My Fitness Pal to make sure you aren’t going over or under your calories and macros. If you’d like to add pudding mix and almond milk, you’ll have to take something else out in another meal. But when you start doing this, you need to log your food and track so that you know what else to take out where, whether it’s less carbs somewhere else or. maybe less fat, etc. This really gets into personalizing meal pan for yourself, which is totally fine for you to do, but you’ll need to do this on your own with a food journaling app

I hope this helps! Good luck with the challenge 🙂

[Naomi]

canuckkris wrote:

I usually to do a 6 mile run on Saturdays and I want to keep it up if I can during the build challenge but I do not want to compromise the ultimate potential of this challenge. Can I keep this up and cut out other cardio workouts during the week? What do you suggest?

Hey there- for best results, I would say follow the plan 100% as it is written. If you are doing a 6 mile run, I’m guessing it would take about an hour or so? I would only do one other 30min cardio session during the week if you are going to keep the 6 mile run in which, time-wise, would be about the equivalent of 2 x 30 min cardio sessions.

Good luck with the challenge 🙂

[Naomi]

Hi Ladies- I am finding out about this, so I will get back with you as soon as I hear back regarding the shredded cheese 🙂

[Naomi]

Kim wrote:

I don’t see jicama on the exchange list. Would it be considered a starchy carb, and what would a serving size be?

Hi Kim – if a food is not on the exchange list, then it’s not a food that is being used in this particular program. If you have a food you’d like to incorporate that isn’t on the exchange list, then you can enter it into My Fitness Pal to find out what the portion size is that will keep you within your total daily calories and macros.

Unfortunately, we can’t include all healthy foods on the exchange list and can’t make conversions for all the foods individuals want to incorporate during this challenge. My best advise would be to stick to all the foods listed in the meal plan and exchange list, and resume consuming other foods after the 40 day challenge is over.

Good luck with the challenge! 🙂

[Naomi]

Hey ladies- I am getting clarification/confirmation on all of these questions and will get back to you asap!

[Naomi]

Maria wrote:

What meal do I have if I’m lifting weights in the am(5:30am)?

I don’t understand your question, can yo be more specific? Are you asking what meal you have before your weight-lifting or after? Or are you asking what meal plan you should be following?

[Naomi]

narby67 wrote:

Hi, never try before, any sugestión in brand?
Thanks

Any brand is fine, it is just clarified butter 😉

[Naomi]

angela1 wrote:

Hi! Super excited about this challenge. First time Ive ever done anything like this. Im between plans. Not sure if I should go less calories or not. Do I go with Plan 1 or 2?

Im 5’3″ and 145 lbs

Please advise so I can start my prep

HI Angela! We are so excited that you’re so excited!! You will follow Meal Plan 1 to correlate with your height. Good luck!! 🙂

[Naomi]

Jane wrote:

Would you also change your nutrition to have the two low carb days on Saturday and Sunday in this case, too?

I would coincide the training and rest days along with the days they correlate with in the meal plan, yes.

[Naomi]

shannon.l.miller.65 wrote:

Hi I have a similar question.

I’m 5’4″ and 186 lbs. 54 years old. I have been consistently training with a trainer for 6 months I lift 3 days a week and do cardio 3 days a week. I have lost 25 lbs and have put on 5-10 lbs of muscle. I currently expend an ave of 2300-2400 calories daily. I eat approximately 1800 calories a day. I am always tired. I fall in the Women’s meal plan 2.

Is this enough calories? to build more muscle? I currently have ~120lbs of lean body mass.

the meal plan is one of the main reasons I joined, to get my nutrition in place to continue to change my body composition.

Thanks

Hi Shannon! Welcome to the Build Challenge 🙂 I would recommend following Meal Plan 2, but depending on how your personal body responds, if you feel you need to bump up to Meal Plan 3 than that is completely up to you 🙂

Good luck with the Challenge! 😀

[Naomi]

Elena Shea wrote:

Hi. I am so excited to get started. I’ve been looking for something to motivate me back into the gym after I had my baby. Just wondering by when we have to have our pictures and info uploaded. Is it by before the challenge starts Monday? I thought I read by the 15th but wanted to make sure. Thanks!!

Hi Elena- I am so happy to hear how excited and motivated you are! 🙂 All the deadline info – and other important info – can be found in the Challenge Rules and FAQ so please read over so that you don’t miss anything important.

Good luck with the Challenge 😀

[Naomi]

Beth Stafford wrote:

Can u please confirm if my calculations are correct for: 12 oz nonfat plain Greek yogurt (no fruit flavors) is the equivalent of 340 grams? Seems like a lot so I just want to be sure. 1 oz = 28.35 g. Thank u!

Hi Beth- that is correct 🙂

[Naomi]

Elena Shea wrote:

Hi. I am currently nursing and am unsure which plan to pick. I am 5’5″ and 155lbs and nurse/pump 5 to 6 times per day. I was going to do meal plan 2 but want to make sure I am getting enough calories to maintain my milk supply. Any suggestions? Thank you! I am so excited to start!

Hi Elena- nursing for an infant and getting in the calories and nutrition your body needs is most certainly something you need to go over with your medical doctor. Please bring the meal plans in to your doctor or OB and go over any and all nutritional needs you have to fulfill for nursing your baby. The nutrients and calories you need to nourish your body for milk production are so important and may not all be covered in this meal plan. This particular question goes beyond the expertise of any of us on the Nicole Wilkins Team and should be addressed with your medical doctor or OB.

Best of luck with the, and enjoy this time with your newborn xo

[Naomi]

Maria wrote:

Good Morning, my question…can I train Monday thur Friday and rest days Saturday’s and Sunday’s?

Absolutely, that is not a problem at all, s long as you just keep the workouts in order as they appear in the program you are good to change the rest days 🙂

[Naomi]

cheryl kos wrote:

Hi, is it possible to change days around
Eg. Legs/calves mon and shoulders/abs Tuesday.

Trying to fit in with my gyms timetable, I can do x2 30min row classes on Tues and thurs but dont fancy doing legs on same day as row ???

Hi Cheryl- If you need to switch days around, that is totally up to you, but my advise is to stick with how Nicole has everything laid out for next results. Good luck 🙂

[Naomi]

Perry wrote:

Hi there!
Although I really, really do love the training workouts, I’m kind of surprised and bummed to see there is no conventional deadlift in this build program. I’m thinking of incorporating the deadlift on Back day (week 1/3/5), after the Pullup Negatives for 4 sets/6-8 reps. Good idea?

Hey there- we have had deadlifts on several challenges in the past and Nicole just likes to keep the exercises different and incorporate new things, etc. You can do deadlifts on your own if you’d like, that is totally up to you.

Good luck with the challenge! 😀

[Naomi]

hrsantana22 wrote:

I had back surgery 8 weeks ago and was released to work out. They just stated to take it easy with abs and lower back movements is there anything I can do if I feel discomfort in my back? No so many reps or weight? Thanks

Hey there – be very careful, you don’t want to risk re-injury. I would definitely listen to your body, and if something feels even just a little bit off, stop doing it and move on to something else. There are modifications listed for each exercise under the video demos, but even modifications might put a strain on your back, so just be overly cautious 😉

Good luck and be careful!

[Naomi]

lab1017 wrote:

Approximately how many calories should be expended during these HIIT 30 minute sessions? I will most likely need to modify with use of an elliptical . or adjust the stairmill workout to my ability.
I am able to get HR in the correct zone, but have some limitations with my left leg that hinders me unfortunately.
I can certainly try some rowing. Can you clarify Hi-row, Low-row? Is it mainly position of arms when you come up?

THX
Lisa

Hi Lisa-

The difference between hi-row and low-row is the position of the arms, one is high/elevated and the other is low/below.

As far as calorie expenditure, it could be anywhere between 250-400 calories just depending on your HR, metabolism, intensity of HIIT, etc. Everyone is starting at a different place, so Nicole doesn’t really give specific guidelines for calorie expenditure, but more the HR range 😉

Good luck!

[Naomi]

andralalciu wrote:

Hello. i’ve signed up for this challenge straight after i’ve lost 30 lbs in 10 weeks due to high volume training and low calorie intake. I sit at 1000cal, and i was planning on slowly reverse dieting to my maintenance. Now my issue is, meal plan based on my height and weight recommends almost double of what i have been eating for months now. Now although i know building muscle requires me to be in a caloric surplus, i am worried that 800 extra cal straight after a sudden major weight loss will make me gain more than muscle. Any recommendation? i was thinking of upping my calories by 400, 800 really worry me

Hey there- 1,000 calories for anyone is pretty low, and it could actually start to slow down your metabolism if you are in that steep of a deficit for a long period of time. This challenge may be exactly what you need to boost your metabolism and see even more progress. It is very difficult to grow muscle on 1,000 calories per day. Just do your best to follow the meal plan as is, and if you feel you need to take a week or two to slowly increase your calories, then do what feel you need to do. I think it would be very difficult to have the strength and energy needed to do these workouts without much energy intake, so just do your best and give it an honest effort 🙂

Good luck, you’ll do great!

[Naomi]

SVNNCAT wrote:

How often should I eat?
My day starts at 6am

I would try to eat every 3-4 hours. Good luck! 🙂

[Naomi]

jillspera wrote:

Hi! I’m on the Women’s Meal Plan 3 and need some help on clarifying the right portion sizes.
On meal 3 it shows 2 servings of High Protein Avocado Toast and the recipe is for 2 servings; so that means I eat 2 slices of bread?

If I want to substitute something else it shows Meal 3 has 2 starchy carbs and 2 fats. So would I double what’s on the exchange list? It gets confusing because on the exchange list it shows one serving = 2 slices of Ezekiel bread so would that mean I’d want to have 4?

Hey there- Let me double check on this and get back with you shortly! 🙂

[Naomi]

TK wrote:

Could we have a sample outdoor HIIT, please?1

Yes, the Rapid Fit in the cardio section could be an outdoor workout: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2019/09/NW_40DAY_BUILD19_HIITCardio_1.jpg

If you don’t have a jump rope or bench for bench dips, you can do “invisible jump rope” or jog in place and triceps push ups instead. I hope this helps, good luck! 🙂

[Naomi]

narby67 wrote:

Hi, on recipes, the breakfast burrito calls for 36g on the tortilla.
Those 36g are carbs?
Thanks in advance

Hi there- no, it’s not 36g of carbs, it’s roughly 36g per serving of tortilla 😉 So one whole tortilla should weigh about 36g. Good luck! 🙂

[Naomi]

munderdown22 wrote:

Hi! So this question is similar. I am currently maintaining my weight at about 600 calories higher than meal plan one, however plan one is the one I am recommended to be in based on my height and weight (126# at 5’2″). If I do meal plan 2 that puts me in about a 300 calorie deficit. Which plan should I opt for?

Hey there- my advise to you is to follow the meal plan based on your height. If you personally feel you should follow a different plan, then that is totally up to you but our recommendation is to follow the meal plan that correlates with your height.

Good luck wit the challenge! 🙂

[Naomi]

Perry wrote:

Hi,
looking at the meal plan for my hubby and the same plan for non weight training days is the same for both 5’10 and under and taller than 5’10. Also same for vegan plan.
Thanks!

Hey there- thanks for the catch, I will email tech support and have this corrected. Thank you! 🙂

[Author]

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