[Naomi]

becvpaul wrote:

I have seen the awesome workout videos and underneath the alternative exercises. How do I find the videos for the alternative exercise please?

Hi there- we do not have videos for the alternate exercise, but let me know which ones you need help with and I can help you.

[Naomi]

demiller7339 wrote:

Just wondering what I am suppose to do with the oatmeal. Do let it sit in the egg whites then cook them?

You can do whatever you want with the oatmeal and eggs. You can eat them separate, together, make an omelet w/ eggs & spinach and eat oatmeal separate. It’s totally up to you 🙂

[Naomi]

angelica.wrona wrote:

1st meal in plan 1. I’d rather have the oats cooked in water with cinnamon and stevia. Later (midmorning) eat the eggs with spinach. Is this ok to do?

Yep, that is OK to do 🙂 Have a great first week!

[Naomi]

Allison Troxel wrote:

Hi, I think the Vegan recipe for Tofu Chickpeas and Sundried Tomato sounds delicious. I wanted to try it, but don’t want to follow the Vegan plan the whole challenge. I am following Meal Plan 2 and love lettuce:-) I just want to check to see if I’m able to sub this in as one of my meals? On another note, I just have to say that every one of Nicole’s recipes from the past two challenges that I have done have been so yummy! People at work ask me all the time what I’m eating :-)this sounds delicious. I hope I can work it in:-)

Thank you for all your time answering these questions,
Allison

Awesome, we are so glad to hear how much you’re enjoying the recipes! Yes, you can swap between the vegan meal plan and the regular meal plan 🙂

Good luck with the challenge, and thanks sp much for your feedback 😀

[Naomi]

patricialcooley wrote:

Hi! I am 77 years old – and this is my first challenge.
I’ve lost over 110 lbs over the last few years. Most of it, I lost on my own, but I did have bariactric surgery 18 mths ago. My portion size at any one time is limited to ~ 1 cup. I could not consume several of these meals in their entirety. I am on meal plan 1 for women. Would you recommend that I split the meals up? I have been working out daily (cardio and weight training) for two years now. I will have to modify some lifts, but the cardio will be the most challenging.
Given my workouts will be a bit less intense than probably intended, should I just reduce my caloric intake? I had a illness that attacked my muscles 3 years ago, and it’s been a long recovery. I have been thrilled with the strength I’ve gained working out, and really want to continue to grow stronger. Looking forward to this! Thanks for any tips you can share with me.

Hi Patricia! Congratulations on all of your success, and we are SO happy to have you as part of this challenge 🙂

I would just split your meals up into tinier meals and do the best you can. If you can only eat a certain portion size, then that is all you can do. Do the best you can with what you have to work with, so just portion out your meals into smaller portion sizes (maybe half) and eat more frequently throughout the day if you can.

Bets of luck to you, and please keep us posted on how things are going!! 😀

[Naomi]

hrsantana22 wrote:

Is there a good HIIT for the elliptical? With my recent back surgery I can’t run, so curious if there’s one for the elliptical I can follow. Thanks

You can duplicate any of the HIIT cardio workouts to use on the Elliptical instead. Just follow the same timer guidelines for HIIT and increase the intensity on the Elliptical for that time period, and decrease the intensity on the Elliptical for the rest period.

For example, follow the guidelines for the following HIIT workouts, just using the Elliptical instead:
– Run This Weigh
_ Spin It And Win It
– Speed Racer

Good luck! 🙂

[Naomi]

oldhamleahann wrote:

I am under the Womens meal plan 2. While I was prepping, I noticed that the meal 3 for training days calls for 1 serving of fat and my husbands is double that. My husband is on the men’s meal plan 2. We won’t be making the toast. I just want to be sure that I am supposed to be adding 14g of butter to my rice,chicken, broccoli and my husband is supposed to be adding 28g to his?

That is correct. Good luck to you and your husband with the challenge 🙂

[Naomi]

bbdavis wrote:

My husband and I are doing the challenge together. I notice he has Macadamia Oil on his menu (Mens Plan 2, Meal 2). I was not able to find this anywhere in my area. I can order online, but is there anything I can substitute for him until it arrives?

Hey there- if you look at the exchange list, you will see substitutes for all of the foods in the meal plan. Just use the key code to find alternate equivalent foods. Good luck with the challenge 🙂

[Naomi]

Andrea Babby wrote:

is anyone gonna bake the chicken instead? I was wondering, don’t have a grill or grill pan….

You can always give it a try and let us know how n=baking it turns out 🙂

[Naomi]

britany.bsf wrote:

Want to make sure I’m reading correctly
2 slices of bread in the avocado protein recipe and then another slice on top of that??
Thanks 😊

Yes, that is correct 🙂

[Naomi]

matntamtalo wrote:

Hello looking at the meal plans and based on options I should use meal plan 1 but am concerned a little it might be off a bit for me I’m 5 ft and weigh 103 lbs, 4 inches and 27 lb differential seems like a lot? Is this really the best PFC/calorie combination for me? Perhaps. Please confirm.

Yes, for muscle building you will follow Meal Plan 1. Good luck with the challenge 🙂

[Naomi]

martialartgirl wrote:

I noticed that coffee with cream is allowed on the non-weight training days. Is there some science behind that, or can I have coffee every day?! Willing to give it up and switch to tea if it helps. Obviously I will use MyFitnessPal to be sure I’m within my calorie limits.

Also, my current weight is 172 pounds, but I want to weigh less. Do I eat the meal plan according to my current weight, or the weight I want to be?

Thanks

Hi there- you will follow the meal plan according to your height. You can have coffee every day. Good luck with the challenge 🙂

[Naomi]

Glenda Chapman wrote:

On weight training days, In the post workout meal for Meal Plan 2; is the protein isolate mixed with anything; (cashew or almond milk or water)?
Thank you.

Hi Glenda- if there isn’t cashew or almond milk listed, it will just be mixed with water 🙂

[Naomi]

martialartgirl wrote:

I have some dietary limitations, when I am making exchanges that aren’t on the lists already, I’m wondering what the calories / macros per meal should look like. Is it the same per meal, or different depending on the time of day? Thanks!

Hey there- the meal plan totals are listed in the bottom right hand corner of the meal plans.

[Naomi]

All cheese should be listed under dairy. Shredded cheese will be 28g (it could be shredded mozzarella, parmesan, cheddar, etc). Any of the cheese should be a dairy and not a fat.

I hope this helps, good luck! 🙂

[Naomi]

yoliv9 wrote:

I have had multiple surgeries right shoulder, spinal and right foot, ankle and tendon lenthening surgeries which causes measurements to be different from side to side by more than .5 inches. Which side measurements should I upload? Surgical or non surgical side?

Either one is fine, just make sure you measure the same side for your beginning measurements and for your final measurements 🙂

[Naomi]

EJ wrote:

Hello, I’ve just signed up.. very excited, I had previously completed the Buns and Guns a while ago. Just wondering whether there will be a closed FB group for just the participants of this challenge?? I sometimes find the forum a bit hard to follow and FB can sometimes be easier to post progress, posts working out, encouragement to fellow participants?? Just a thought x

hey there- Nicole does have a general community page on FB but it is for ALL Nicole Wilkins fans/followers, not just for challenges. It would not be practical to form facebook group for each challenge, as there are about 5-6 challenges each year.

You can join the Nicole Wilkins General Facebook Community here: https://www.facebook.com/groups/101954370614739/

[Naomi]

angela1 wrote:

Ive been doing Cardio fasting – meaning doing my cardio when I firtst wake up, before breakfast then weight training in the late afternoon/eving after work. this fits into my schedule really well. Can I continue this on the 3 days per week? I notice you recommend cardio following the weight training. Its easier for me to break it up and not do it all at one time.

Hey there- for muscle building it is best to not do fasted cardio, but you can do whatever works best with you schedule. For best results, I would follow everything as closely as possible to the program Nicole created. Good luck! 🙂

[Naomi]

Cathleen wrote:

Hi,

How many grams is 4 egg whites?

Thanks,
Cathleen

Hey there- four egg whites is 184g measured 🙂

[Naomi]

ali noon wrote:

I’m just going to be honest here, I’ve got two small girls that go to two different schools and a bunch of animals to take care of.
Wow. I started with excuses!

I’m wondering if I could get away with doing the prepared meal plans that are delivered as long as the macronutrients match Nicole’s plans? Thanks!

Yes, that’s fine. Good luck with the challenge 🙂

[Naomi]

ali noon wrote:

I’m just going to be honest here, I’ve got two small girls that go to two different schools and a bunch of animals to take care of.
Wow. I started with excuses!

I’m wondering if I could get away with doing the prepared meal plans that are delivered as long as the macronutrients match Nicole’s plans? Thanks!

Yes, that’s fine. Good luck with the challenge 🙂

[Naomi]

Kristen Hassell wrote:

Hi, the workouts listed for day 5 on week 4 and 6 in the “Weekly Breakdown” calendar say “Chest/Back/Abs” when it should be “Chest/Biceps/Abs”

Thanks so much for that catch, we will have it corrected and upload the corrected document 🙂

[Naomi]

lab1017 wrote:

Suggestions on bread and wraps . Daves Killer Bread has several choices ( thin slices and GOOD SEED thicker )
Also the only low carb wrap I could find was not organic and didn’t have the best ingredient list. I may just sub it out for a slice of bread.
Suggestions?? Thoughts anyone ??
I am following Meal plan #2

TIA- Lisa

Hey there- I would go with the White Bread Doe Right, Powerseed, 100% Whole Wheat or 21 Whole Grains and Seeds 🙂 You can sub the low-carb wrap for an equivalent on the exchange list.

Good luck! 😀

[Naomi]

worldtraveller20 wrote:

Hi, i have not seen informations on how many hours appart we are supposed to be eating our meals.. From the moment we wake up and have our meal 1, do we eat every 3 hours in order to get all our 5 meals in a day ? thank you

That’s correct, try to eat about every 3-4 hours 🙂

[Naomi]

dmhart22 wrote:

I was just watching Nicole’s last video where she told someone to go by their height for the meal plan …so I’m following meal plan #2….I’m barely 5’4”, but weigh 139, I’ve gained 15 pounds this year ☹️ So I’m assuming I should stick with #2 and not #1 …as I used to fall in plan 1 but since my weight gain I should follow #2? Totally overthinking it and confusing myself?

If you are UNDER 5’4 then you will choose Meal Plan 1.

If you are 5″4 or over, you will choose Meal Plan 2.

I’m not sure what “barely 5″4” means, but if you AREN’T quite 5″4 then you are under 5″4, so you would choose Meal Plan 1. Good luck!

[Author]

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