Naomi
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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! 😀
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!
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
LisaHi 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!
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!
How often should I eat?
My day starts at 6amI would try to eat every 3-4 hours. Good luck! 🙂
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! 🙂
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! 🙂
Hi, on recipes, the breakfast burrito calls for 36g on the tortilla.
Those 36g are carbs?
Thanks in advanceHi 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! 🙂
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! 🙂
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! 🙂
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! 🙂
