[Naomi]

narby67 wrote:

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
Thanks

Hey 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

[Naomi]

tdr9226 wrote:

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.

[Naomi]

cstilwill wrote:

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 🙂

[Naomi]

anacristina7879 wrote:

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!

[Naomi]

jillspera wrote:

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 🙂

[Naomi]

andrea.lirette78 wrote:

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.

[Naomi]

lab1017 wrote:

For Saturday’s workout ( UPRIGHT ROW / FRONT RAISE ) –
the upright row puts my shoulder in a bad position- sometimes causing pain

what would be best to hit same area – Arnold press?
Lisa

Hi 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 🙂

[Naomi]

Kristen Hassell wrote:

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 🙂

[Naomi]

Allison Troxel wrote:

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:-)
Allison

Hi 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 🙂

[Naomi]

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!! 😀

[Naomi]

bwirgo wrote:

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!

[Naomi]

blazio wrote:

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! 🙂

[Naomi]

ddepierro wrote:

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 😉

[Naomi]

canuckkris wrote:

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! 🙂

[Naomi]

eclaireatk4 wrote:

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…
eclaire

Hi 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!!!

[Naomi]

Miri Hunter wrote:

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 😉

[Naomi]

Jessica wrote:

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!! 😀

[Naomi]

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 😉

[Naomi]

Kathy Lonergan wrote:

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 (?)

[Naomi]

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 🙂

[Naomi]

anacristina7879 wrote:

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 🙂

[Naomi]

canuckkris wrote:

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!

[Naomi]

krp12102 wrote:

Hi due to time constraints can we superset any of the exercises? Thanks

Hey there- if you have to you can, but I would try to follow the plan as Nicole has it laid out. If it is inconvenient because of how your gym is laid out or time issues, etc., then just do the best you can 🙂

[Naomi]

Maria wrote:

Hi!
In a phase 2 doing lower body and interval cardio after
If I don’t have time
Can I do them in the rest days or should be mandatory in lower body workouts .
Thank you
Also BCAAS and glutamine can we take them in rest days too or only workout days
Thank you 😊

Hi Maria- it is best to use rest days for rest only, unless you need to make up cardio on your rest day, but Nicole has everything structured the way it is for the best results.

Yes, you can still consume glutamine and BCAAS on your rest days, but it’s not necessary. If you do or don’t, it won’t affect your results 😉

[Naomi]

anacristina7879 wrote:

Hi, wich pull up assisted band do you recommend?
Thank you in advance🤗

Hey there- Nicole has used a wide variety of brands and types of bands, and doesn’t endorse any particular brand but as long as it is durable and sturdy, and the right tension for what you need, it will work great! 🙂

[Author]

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