Naomi
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Hi 😊I am 134 lbs and 5’3″ 5’4″
Should I choose plan 1 or 2
Thank you
These pictures are from past challenge photo ready but I didn’t have Time to summit them I am still in phase 3
My weight when I started the challenge was 140lbs and I always did meal plan number 2
What will be the best advice.
I notice also that I can go a little bit heavily that when I started this past challenge now I can hip trust with 275lbs and in the other workouts too
Thanks 🥰Hi there- you will go based on your height, so you will go with Meal Plan 1.
Hi; sorry but I got confused with serving portions…
The recipe calls
Servings: 6 skewers
I will follow women meal 2 and it says 1serving of itIt means the recipe give me 6 days? Or Ione serving is 6 skewers?
Thanks in advanceHi there- the recipe will make 6 skewers, and the meal plan calls for 1 skewer, so you will have enough for 6 days if you eat 1 skewer per day 😉 Good luck with the challenge! 😀
Hi,
Very excited to start this challenge. I opened up the workout schedule and the days you have as off don’t coincide with the days I can actually train. Can I rearrange the scheduled workouts according to the days I can workout without cutting out days? I know not to HIIT on leg days so can I swap those to a day that I know I’ll have more time at the gym? I hope this makes sense if not I can give you more specific details.Yes, ideally you’d want to keep the schedule as Nicole has it laid out but if you need to rearrange to work better with your life then please do so. The only thing is that it would be best to keep the workouts in the order they appear in the challenge 😉
Good luck!! 😀
Hi, I notice that at home workouts for saturday for weeks 2/4/6 is missing
It maybe just for me but didn’t find it
ThanksHey there – they are there, are you still not able to see them? https://nicolewilkins.com/challenge/40-day-build-challenge-2019/?section=training-weeks-2-4-6
When I print the workouts and meal plans everything is really small? Is this is just me, or are others experiencing the same?
Hi there- typically this is a printer setting issue, but beyond advising you to check the sizing in your printer settings, you’ll have to email [email protected] for any further technical issues.
If I already eat above 2100 calories but am in the shorter height/weight category should I go down in calories ?
Hey there- my advise is to follow the meal plan as it is written for the bets results for building muscle. Good luck 🙂
Hello, I still would like to lose about 8-10 pounds, what is the longest period that you recommend that I stay at the Phase 3?
Hi there- it is hard to say without doing personalized training with you to see how your body is responding. Sometimes being in a deficit for too long can actually slow down your metabolism and cause you to plateau, so being in a deficit may be what is preventing you from losing more body fat. It’s hard to give a specific time period because everyone’s body is different and may respond positively or negatively to different things.
You may actually start losing more body fat if you go back to Phase 2. You can try staying in Phase 3 for another week or two, and if you aren’t seeing any changes then you can go back to Phase 2 and see if a slight increase in calories will help you body shed a little more fat.
I hope this helps, good luck!
Hi Nicole & Team! I just signed up for the 40 day Build Challenge and I’m so excited to start! Could you please direct me to the appropriate forum to post in for the challenge? Thanks!
Hi there! Congrats, we are so excited to have you join us for the Build Challenge! The Forums won’t launch until the challenge launches, so you’ll have to wait until the official email for the Build Challenge is sent out. When you receive the email, you will get instructions on how to maneuver through the program, links to the program material and how to interact with the forums 🙂
Good Day, I know it is over 6 months after the challenge but I was hoping to obtain the Womens meal plan 1 for the 60day challenge. this was the first challenge I completed and didnt do too well and after completing 3 more afterwards, I realized that I may have used the wrong meal plan. I would love to have that meal plan 1 for women if it is allowed. how do I go about obtaining that?
Thank you,
Andrea Tocco
Hi Andrea- no problem! Just email your request to: [email protected] and they should send you the documents you request.
For Saturday’s workout ( UPRIGHT ROW / FRONT RAISE ) –
the upright row puts my shoulder in a bad position- sometimes causing painwhat would be best to hit same area – Arnold press?
LisaHi Lisa- you can do Arnold Presses instead, though t won’t quite hit the same muscle in the same way as upright rows. There’s really not an alternate exercise that hits the shoulders in the same way as upright rows, but it’s definitely better to avoid it instead of risking injury. So you can either do Arnold Presses, or try only doing partial reps for the upright rows, so don’t bring the weight up as high, or stop before you feel the pain so you won’t be going full range of motion.
I hope this helps! Good luck 🙂
Hello, there is no video instruction for the “Machine Row *Drop Set) on Phase 3 Day 4 workout. What position is this row?
Hi Kristen- I see what you are talking about, it is completely missing from the video demo workouts. I will inquire about this and get back with you ASAP! If you are doing this workout today, just use any of the Machine Rowes you have access to, and you can do overhand or neutral grip. But I will get back with you as soon as I have an answer 🙂
Hi Nicole,
I was wondering if you were going to be doing another challenge coming up in October?
I love you challenges and was unable to do the 10 week Photo Shoot Challenge, but would love to do another one soon:-)
Thank you for all you do to inspire and motivate me:-)
AllisonHi Allison- that is so great that you feel so motivated and inspired!! 😀 Nicole has not made any official announcements for the next challenge, but typically the next challenge starts about 2-3 weeks after the final day of the current challenge so keep an eye out for info! And good luck with the rest of the Photo Shoot Ready Challenge 🙂
Awe, I am so glad you enjoyed the interview and I hope it was insightful and cleared up some confusion about keto! Thank you so much for watching and for your sweet comment 🙂 I hope you have a great Phase 3 of the challenge!! 😀
For meal plan 1 women phase 2 and 3 on the meal 1 if you don’t follow the recipe there is not a fruit exchange for phase 2 or fat exchange for phase 3. Do you just follow the recipe for that part? Hopefully this makes sense. Thank you!
Hi there- I think I understand your question lol! I would just follow the recipe for that part, yes 🙂 Good luck with the rest of the challenge!
Hi Ladies,
This may have been asked already, I didnt notice it though when I scrolled through.
Is there an alternative exercise for deadlifts? I searched the exercise in past demo videos however no alternative was listed. Everytime I do deadlifts I strain my lower back.
Thank you !!Hey there- you can do either hyper extensions or lying hamstring curls in place of deadlifts as long as either of those don’t strain your lower back. Or you can just skip that exercise all together, it is better to be safe than risk injury. Good luck! 🙂
Sorry if this is a silly question, but someone asked me if the program states the tempo we are supposed to use for each exercise?
Hey there- for details about the weight-training specifics, you can review the Program Overview and Training Phase 2 tab (or whichever phase you are doing). All of the details are outlined there, and if something isn’t specified than go at your own pace/tempo 😉
Approximately how long do each of the gym workouts last in phase 3?
Hey there- all of the weight training workouts should take around an hour, give or take. Some people rest longer, some people go more quickly through their reps/sets, etc. But it should roughly be an hour. Good luck! 🙂
Morning everyone…..
I started this program strong and energized, but fizzled a bit lately. When I say “lately”, I actually mean 2 whole weeks. It all happened when I wiggled on the nutrition and then I just wobbled right off the program. But, I read that Nicole says to be better than you were yesterday…so here I am. My question is, do you think I should pick up from where the program is today, or do you think I should just begin again as my day 1?
Thanks a bunch…
eclaireHi EClaire- no worries! That happens to ALL of us sometimes, but the important thing is that you picked yourself back up and are ready to get back at it 100%! I would recommend you start where the challenge is now so that you don’t eellike you’re behind. That alone can be a psychological set-up for failure. Just jump back in with both feet where the program is at now in the challenge and go strong till the finish!
YOU’VE GOT THIS!!!
Hi – due to work / life craziness, I’ve missed today’s workout. Would you recommend performing the upper and lower body workouts tomorrow, with interval cardio, or skip the day off on Thursday and go three days in a row? I hate being behind! TIA!
Hey there! I would make up your missed workout on your rest day 😉
I’m really not liking the upper body/lower body splits in phase 2. I prefer to work each large muscle group more individually.
Is there a specific reason for this split in phase 2?
Would it be absolutely horrible if I jumped to phase 3 training now instead of waiting another week. I can feel myself losing focus because I don’t love the workouts in phase 2 and I really want to push myself hard for the next 4 weeks.
Hey Jessica- the change in workouts structure is so that you give your body an opportunity to work a different group of muscles (all upper body/all lower body) in one workout, change things up, and get your body to continue to respond to the workouts. If you workout the same muscle groups all the time and in the same way with the same workouts or similar workouts/exercises, it won’t illicit as much of a continued response since your body will start adjusting to the workouts.
I would recommend following the program as Nicole has it laid out for bets results. That being said, whatever you decide to do based on where your head is at and how you are feeling with finding motivation or enjoyment in continuing the challenge and completing the challenge with excitement and momentum is totally up to you.
I hope this helps! Good luck with the rest of he challenge. You are almost there, FINISH STRONG!! 😀
I just did a search under your name for all the questions you posted and didn’t see one that you described, so maybe something didn’t go through when you hit the “submit” button, but glad you found the answer 😉
I cant Even find the question I just Posted about phase 2 (it’s so hard to navigate forums) but just wanted to say never mind, I just Noticed how the days were set out on the calendar.
Glad you were able to find the answer 🙂 I will keep an eye out for the question, but it may not have been posted for some reason (?)
Hi Laurie- you are correct, the Greek Yogurt s considered a Lean Protein. The amounts of portion sizes are correct, yes. It all adds up to the daily totals Nicole calls for in Phase 2.
Good luck with the challenge 🙂
I love the crunchenees of the steel cut oats. Can I have that? If yes, how I should measure? cooked ? how much?
Hi Ana- I am so sorry, this question looks like it was from a few weeks ago and was missed for some reason. The steel cut oats would be the same measurement and quantity/portion size as the other oats. They are the same thing, just cut differently so the weight in grams will be the same 🙂
Can cardio be combined into 2-3 days instead of 4 days in Phase 2?
Hey there – It’s best to follow the plan as Nicole has it laid out, but if you have scheduling issues or other reasons you feel make it necessary to combine cardio into 2-3 days, then just do the best you can wit what you have to work with. Nicole has everything structured the way it is for best results 😉
Good luck!
