Naomi
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Im not used to eating so many starchy carbohydrates i usually only eat them after training and eat mostly vegetables to get the rest of my daily carbs in which is also around 110-120 grams im feeling quite bloated and also puffy in the face ive also been experiencing flatulance and feel a little frumpy is this to be expected??? Should i keep eating the starchy carbs or swap for fibrous ones????
Hey there- your body is adjusting to the new meal plan, and once your body adjust your bloat should reduce. Make sure you’re aiming for 1 gallon of water per day.
You can eat whichever carbs on the foods swap list you prefer and feel work best with your body.
Good luck 🙂
Typically meat is weighed cooked. In the Tuna recipe it appears to be weight raw. Do we weight the tuna steak raw or after we cook it?
Meat is generally weighed cooked, but when there is a recipe, follow the recipe and cooking instructions so in this case it will be weighed raw.
Day 3 Print out is not the same as below where you can click on each to see the exercise. Machine Lat Raise is on one and not the other and one is exercise band rear delt Flye and one is with cable.
Hey tehre- are you looking at the home gym workouts?
The DB bent over row is superset with rear delt cable fly- so what is best to superset if the cable machine is occupied – OR if the weight on the cable is too much ?
Today- I just did some face pulls, and also tried to use a band – just to get the movement and focus on rear delt.Advise?
Hey there- what you did was great! You can do face ills or use a band, any exercise that will target the rear delts is a fine substitute 🙂 Great job!
Hi, if you have to swap your rest day for another day is this ok as long as your rest days aren’t back to back? So like today was Shoulder/Abs Day and you had to swap it for your Thursday rest day and do Shoulders on Thursday and Rest on Wednesday. would this be ok? I’m asking because next week I’m in SC for a wedding and need to swap these days.
Hi Tanya- yep, that is fine 🙂 Safe travels, and good luck with the challenge!
What do you mean by “FP” and “LP”?
If you look at the meal plan, you will see a key in the top right corner that explains what FP and LP are, as well as the other key codes for the macronutrients.
Are there non gym alternatives for the stepmill & treadmill?
Hi Jessica- you could do outdoor sprint intervals on the road or a high school track, and find some stadium stairs or big set of stairs to do interval stair runs on.
You can do any cardio workouts you prefer, even cardio workouts not provided with the challenge if you don’t have access to the equipment, as long as you stay within the time frame and HR protocol outlined.
The workouts provided are just options/suggestions 🙂
My shoulders don’t like behind (over) press.
I’m ok with the overhead press movement but is there something else I can add to this to make up for not doing the over portion?Hi Patty- I would just do the overhead press part, there really isn’t a substitute for behind the head (over) portion that isn’t behind the head/neck. Just doing overhead presses is fine for an alternative modification 🙂
Hi 🙂
I am used to eating about 60% less carbs than the meal plan, as well as less calories overall. I’m confident in you ladies but I guess im trying to understand how I am going to drop weight eating quite a bit more. Any reassurance would be so helpful, thanks so much!
Hey there- sometimes your body actually needs MORE carbs and food in general to revv up your metabolism and trigger physique changes and an overall body transformation.
Phase 1 is a muscle-building process, which means you need more calories and carbs in order to give your body the building blocks it needs to construct more muscle.
As we go along in phases 2 & 3 your calories will start to decrease and cardio will increase so that we can uncover the quality lean muscle you built in phase 1.
Just trust the process 😉 You can always go back to what you were doing before if that’s what you prefer after the challenge is over, but I’m guessing you joined the challenge because you wanted to see some different or more drastic changes. You won’t see changes unless you do something different.
Good luck! 😀
Hi, is it ok to do a HITT on any of our rest days or best to do them on training days just not leg day and always after weight training?
Hi Tanya- Nicole recommends you take full advantage of your rest days and not do any of the cardio or weight-lifting workouts on these days. If you need to do cardio on one of your rest day due to schedule conflicts then it’s fine but just make sure you have at least one full rest day per week. You need to let your body rest, repair and recover 😉
Sounds good but I thought that the “interval” part meant having more of a “peaking” heart rate and then “dropping” heart rate like the rowing machine graph shows with a greater difference between high and low. The Stepmill workout looks similar to my spin bike workout. Could this also be considered HIIT? Sorry I’m just a little confused about the difference between “HIIT Cardio” lasting 20-30 minutes and “Interval Cardio” lasting 45 minutes.
With HIIT, your HR doesn’t necessarily drop. Your activity drops for a very short period of time, like 10-15 seconds, but that doesn’t mean your HR drops. Your HR during HIIT could stay pretty high the whole time. High Intensity Intervals means you have a much shorter rest period than regular interval training. Don’t base it off dips and highs in you heart rate, base it off of dips and highs (intervals) of your activity/exercise/workout, not your heart rate.
I hope this makes more sense 🙂
Good morning, can you please advise me as to which heart rate is a better target for HIIT cardio? The “Medium” was on my rowing machine and the “High” is the programs “Bringing Up the Rear” Stepmill HIIT.
Hi Kristen- for HIIT (High Intensity Interval Training) you want a high rate, since it is high intensity. So go with the higher HR on the stepmill 😉
It looks like the hip circle squats are part of the warmup. Should they be weighted or bodyweight only?
The hip circle squats are not part of the warm up. The warm up is the superset between body weight walking lunges and body weight squats (the two exercises below the word “superset”). The hip circle squats are your first working set, so you’ll do 5 straight sets of weighted hip circle squats.
I hope this helps! Good luck 🙂
I’m having trouble envisioning how to set this up in a home gym. I assume it’s supposed to look similar to the cable high row from the gym workout…but how would I secure a band above my head at home?
Hi Tiffany-
Here is a video demo of how you can set up bands for a cable high row: https://youtu.be/yIF-3TG1wgM
I hope this helps! 🙂
I know in past challenges meals could be taken out of order or you could essentially eat any of the meals on the the list more than once if you chose. Is it still the same this challenge. So if you ate a meal with a FP (meal 3 in phase 1) could you eat that meal again later in the day or should it be a LP option. Sorry if this is confusing.
Thanks
SarahHi Sarah- you could rearrange the different orders of the meals from the way they are, yes, but I would just make sure you are staying consistent with what combo the meals call for. Also, make sure you watch all of the nutritional videos and read all of the info for the rules on swapping/exchanging so that you don’t miss any important info. Good luck with the challenge 🙂
Hello, couple errors I spotted in Training Phase 1 Day 3:
The instructional video link for “Machine Lateral Raise” is not working and the “At-Home Workout” also lists “Machine Lateral Raise” that might not be correct.
Thanks so much for pointing this out, we will get this corrected 🙂
Can we add MCT OIL to our morning coffee and exchange it for something to balance the macros back out for the day?
If you’d like to, yes. MCT Oil would be (as I’m sure you know) in place of a fat, so I would use 10ml of a fat as it shows in the exchange list for your even exchange. Good luck! 🙂
Where do I get the challenge?
You should have received an email with all of the instructions and links to the program. If you didn’t receive the welcome email, please send an email to: [email protected] to let them know you didn’t receive the welcome email.
In the meantime, you can access the challenge material by clicking here: https://nicolewilkins.com/challenge/10-week-photo-shoot-ready-challenge-2019/
Make sure you read ALL of the information and watch all of the videos so that you don’t miss any important info 😉
Hi nicole and team
I noticed that the totals for the vegan plan for women plan 2 phase 3 is identical to women plan 1. It is also not same as the non vegan plan . For phase 3 non-vegan women plan 2, the total is 1580 calories while the vegan plan is 1364 calories. Can you please check it out
ThanksI will take a look at it and see where the discrepancy might be. Thank you for bringing this to our attention! 🙂
How much activity can we include outside of the 10 Week Challenge Program strength and cardio? I am currently lifting 6x a week and do HIIT 3x I also walk about 20k step per day and do short 20 minutes yoga sessions a few times a week. My Polar watch says I’m burning on average 2600 cal per day and I eat around 2000. I’m 5’0” 112lbs and meal plan 1 has me eating 1700. Should I cut my calories for this plan and limit my yoga and walks? I’m most worried about burning too many calories and being hungry.
Hey Kristen!
I totally understand where you’re coming from being very active before starting this challenge. If you want to see changes, I would highly recommend changing what you’re doing. I feel the best thing you can do for your body is follow the challenge workouts, cardio and nutrition for your height/weight to a T, which will mean decreasing your cardio and activity. BUT, your body will likely respond really well to the changes. As you progress into phases 2 & 3, your activity level will ram back up and you may see some pretty neat transformations in your body.
You never know until you give it a shot! See what happens 😉
Can 4 ounces of white albacore canned tuna be used to replace 4 ounces fresh tuna steak? Thanks.
If you look at the food exchange list, you’ll see the proper swap/portion size for the exchange of canned tuna for fresh tuna steaks. Just follow the exchange list provided 😉
Confused on what exercises we are supposed to superset. Just looking at Day 1 and there are odd number of exercises. Can you clarify the superset expectation
Hey there- the supersets will be the two exercises below the word “SUPERSET”. So, for Day 1 Quads /Glutes/Calves, you’ll superset the two exercises below “SUPERSET” (bodyweight walking lunges/bodyweight squats; curtsey lunges/sumo squats; hip circle lateral step/standing db calf raises — wherever you see the word superset, superset the two exercises below that. All of the other exercises are straight sets.
I hope this helps! Good luck 🙂
I generally do cardio 5-6 days a week.. nothing intense just love the way I feel when I get up and get moving first thing… do I stop this and only do the 3 days HIIT or should I keep these in as it’s what my body is used too?
Thanks in advance 🙂Hi Courtney- I would follow the challenge plan as it is written for best results. Your cardio will increase with each phase, and if you start out doing more cardio than what the plan calls for, you may not see the best transformation results as the challenge progresses. Good luck! 🙂
Hi – I am curruently training for a marathon and run 4-5 days a week, one of those days being a long run (12+miles)…how should I balance this with the cardio plan?
Hey there! Do not do any extra cardio outside of your running, as you are already doing way more cardio than Phase 1 calls for 😉
Good luck with the challenge and with your marathon training!
Hi Nicole,
Just bought your program and am super pumped. The mens meal plan 2 for those about 190 is almost 3000 calories in phase 1. I really dont think I can get that much food down without force feeding myself. Is it okay for me to go with plan 1 for 190lbs and under. I understand the importance of food during muscle building but not sure. I also lack major appetite with this summer heatwave we are getting right now.
Hey Adam- I totally understand if you aren’t use to eating this much. But I would definitely give it an honest try before you decide you can’t do it. Phase 1 is focused on building muscle, and you need to be in a caloric surplus in order to see good quality muscle growth. Phases 2 and 3 will decrease in calories with each phase, and if you start at lower calories than what the plan calls for, you aren’t going to give yourself much room or opportunity to transform as the challenge progresses from muscle-building to leaning out.
I would suggest giving it an honest 1-2 week try before deciding to take a different route, especially with the intensity of the workouts. Who knows, you may be working so hard and lifting so heavy that your body will be screaming for more food and nourishment 😉
Good luck!