Week 1 of the Nicole Wilkins’ 10 Week Challenge has come to a close.
First week was great!
When reviewing the program’s training and nutrition, I was a bit skeptical at first for a few reasons…One being that the training style is different from what I’m used to. For Phase 1 (which is 4 weeks), the training split is as follows:
- Monday: Shoulders + Calves, 30 minutes HIIT cardio
- Tuesday: Back + Abs, 30 minutes HIIT cardio
- Wednesday: Legs + Calves
- Thursday: OFF
- Friday: Chest + Shoulders, 30 minutes HIIT cardio
- Saturday: Arms + Core
- Sunday: OFF
I like the split, it’s pretty much what I used to do a few months ago — I really like the focus on each area of the body. All of the workouts are single sets…no supersets. That freaked me out a bit, not sure why (probably because I had never tried it before). But the workouts have been awesome. — The single sets allow you to PUSH yourself with that specific movement, just a little bit more than if you were doing a superset. The lift portions of the workouts have taken me about an hour to get through = PERFECT. Then on days of cardio, an extra 30 minutes is tagged on. Cardio right now is 30 minutes of HIIT, I’ve been doing stairs or treadmill…planning on a few track workouts soon.
The rep ranges tend to be 8-12 reps for everything which is nice, and you can definitely create the intensity that you want. That being said – soreness level has been perfect – that may sound weird but end of workout I’m tired, but not overdone. And the next day, I can tell that I did a workout but not to the point that it’s going to prevent me from training that day.
Same as the training plan there’s 3 phases – the 1st phase is 4 weeks. Currently the meal plan that I am on is for women around 5’4” and between 130-150lbs. It’s set at 2,000 calories, 200g carb, 165g protein, and 60g fats. The meal plan gives you 4 meals plus a post-workout meal. The 4 meals are supposedly the same makeup – of same calorie, carb, protein, and fat amount.
The issue that I have found with the nutrition plan is that it doesn’t all add up when put into MyFitnessPal or other macro tracking apps. My main focus is getting the macros to where they are supposed to be, calories meh. So I’ve been adding some things in (like rice cakes and PB) so I can meet the macro requirements daily.
1st Week of Eating included:
- Meal 1: ½c egg whites, 2 whole eggs, 2c spinach, 150g strawberries, 25g oatmeal w/ cinnamon
- Meal 2: 3oz ground turkey, 150g jasmine rice, 20 almonds
- Meal 3: ¾c Greek yogurt, ¼c oats, 2tbsp chia seeds, 3 strawberries, 1tbsp almond butter
- Meal 4: 4oz chicken, 5oz sweet potato, 100g broccoli/green beans
- Post-workout: 1½ scoops REL protein powder, 1 apple or banana
Meal options are good, I can switch them up week to week reducing boredom. The meals keep me full throughout the day and luckily my daily schedule allows me to space them out evenly — usually a 2.5-3.5 hour time gap between meals. I don’t feel restricted on it at all (we’ll see if I still feel that way come week 8). And, I know it’s only the first week, but I feel so so much better – mentally and physically. Not having to worry about which meal is next and what it’s going to be is so f-ing NICE!
End of Week 1
To close out my 1st week on the Challenge, I went home to Massachusetts for the weekend for a concert in NY with my cousin. Usually when I go home, I don’t worry about what I’m going to eat. BUT I really did’t and don’t want to screw up this challenge. So to have a strong, solid start…I planned and meal prepped for every meal, and packed it all up. Brought home everything that I needed for the meal plan that I have listed above…and I stuck to it!
Got home Friday afternoon, told my mom that I couldn’t have anything accept for what I had packed and brought with me. What does she say? “Oh…but I’m making apple fritters for dinner.” Are you f-ing kidding me?…still stuck to the plan 😄
Even at the concert with ALL of the good smelling food. They had popcorn, Ben & Jerry’s there and a girl that sat in front of me had fried dough balls…It all looked and smelled so good, but honestly I didn’t have any cravings for it. And I had packed my food (obviously) and the price for that shit at concerts is INSANE…so not worth the price or how you’d feel afterwards. So currently, winning at this challenge.
On Wednesday, I did an InBody scan. I hadn’t done one since March, when I was a week out from my first show. I wasn’t sure what to expect. But I was actually kind of surprised and not disappointed…
Currently sitting at 148lb and 18.7% body fat. Not as bad as I was expecting, and it was done mid-day…
Week 1 was a strong start and I plan to keep that momentum — 7 days down…63 days left. 21 days until first refeed meal.
More coming next week!