[Naomi]

Elena Shea wrote:

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.

[Naomi]

Susan wrote:

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!

[Naomi]

canuckkris wrote:

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.

[Naomi]

jESSICA ESTENES wrote:

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! 🙂

[Naomi]

becvpaul wrote:

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 🙂

[Naomi]

Kristen Hassell wrote:

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 🙂

[Naomi]

mmjw2310 wrote:

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.

[Naomi]

georgie.ab wrote:

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-

[Naomi]

Kristen Hassell wrote:

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!

[Naomi]

susanmpratt wrote:

Hello,

What is the benefit of alternating between high weight/ low rep and lower weight / higher reps?

Thanks in advance!

Warm Smiles,
Susan

Hi 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! 🙂

[Naomi]

kathleenmariemt wrote:

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?

[Naomi]

cweisz wrote:

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! 🙂

[Naomi]

nomoprobe wrote:

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! 😀

[Naomi]

Jessica wrote:

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 😉

[Naomi]

nsviolin2003 wrote:

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.

[Naomi]

katepez1977 wrote:

10-12 total or each arm. Thanks

Each arm.

[Naomi]

martialartgirl wrote:

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! 🙂

[Naomi]

Olivia wrote:

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-

[Naomi]

canuckkris wrote:

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 😉

cweisz wrote:

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.

[Naomi]

Tirzah wrote:

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 😉

[Naomi]

Elena Shea wrote:

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 🙂

[Naomi]

Christina Cubbage wrote:

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.

[Naomi]

Meegan wrote:

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.

[Naomi]

ajjenkins11 wrote:

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! 😀

[Naomi]

chrissyew wrote:

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.

[Author]

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