Transformation Chat with Nicole Wilkins-Lee

Replay M&F Her's Transformation's live chat featuring Nicole Wilkins-Lee

May 17, 2010

This chat with Nicole Wilkins-Lee was held:

THURSDAY, MAY 20 FROM 7:30 PM TO 8:30 PM EST.

Nicole attempted to answer as many questions as she could during that time.

Please be aware that, due to the number of entrees, she was not be able to answer every individual question.

Transformation chat with Nicole Wilkins Lee

(05/20/2010)

7:29

Nicole:

To make it easy, I would start with what is written. Which in your case would be 1,450 calories. If you start gaining weight after a couple days then start to take out 100 calories of carbs. Leave the protein alone.

Thursday May 20, 2010 7:29 Nicole

7:30

Nicole:

In this case, start to increase your preworkout carbs to start. Make sure you are eating immediately before and immediately after your workouts, that should help!

Thursday May 20, 2010 7:30 Kiddofghfgh

7:32

Nicole:

With the Smith Machine, you don't require a lot of balance it doesn't engage your core as much as using a regular bar. But, I wouldn't be afraid of this unless you are using really heavy-weighted oblique exercises!

Thursday May 20, 2010 7:32 Nicole

7:35

Nicole:

There are many different kinds, I would ask for samples before buying a whole bottle. So may make you feel nauseous, some may not. It all starts with a clean eating plan of course. If you haven't take before, start by taking the fat burners like 30 minutes before breakfast

Thursday May 20, 2010 7:35 Nicole

7:38

Nicole:

I would follow it like it is but incorporate some of the intensity techniques from Phase II. Also, add a set here and there if you feel like you need to.

You'll feel it a little bit in the front delts but you should be feeling mostly in your medial deltoid. I would not recommend doing these standing, since you are on the Smith Machine

Thursday May 20, 2010 7:38 Kiddofghfgh

7:39

[Comment From AntoinetteAntoinette: ]

Hi Nicole, can you touch on some forum topics: Can we eat dairy, Milk, Soy milk. For phase one the reps decrease, so we should increase the weight as the reps decrease?

Thursday May 20, 2010 7:39 Antoinette

7:41

Nicole:

I recommend following the plan as closely as possible for the next 8 weeks. There are a lot of foods I cut out precontest that I will eat in the offseason.

Yes, increase the weight as the reps decrease.

Thursday May 20, 2010 7:41 Nicole

7:41

[Comment From LydiaLydia: ]

Is their a replacement for the red bell peppers?

Thursday May 20, 2010 7:41 Lydia

7:42

Nicole:

Yeah, any bell pepper is fine. Veggies you can switch up if you want to. Keep 'em green for the most part. Stay away from corn, carrots and peas, they are higher in sugar and are considered more of a starch

Thursday May 20, 2010 7:42 Nicole

7:42

[Comment From Teresa CTeresa C: ]

What is the difference between eating baked potatoe to sweet potatoe Why was hte sweet potatoe not recommend

Thursday May 20, 2010 7:42 Teresa C

7:43

Nicole:

We do say Yam in Phase 2 and that is basically the same thing. Since they are both complex carbs you can switch them up. The baked potato is going to be faster acting while the sweet potato is digested more slowly so will give you sustained energy

Thursday May 20, 2010 7:43 Nicole

7:43

[Comment From Manon FManon F: ]

what do you eat before bed?

Thursday May 20, 2010 7:43 Manon F

7:44

Nicole:

Egg whites and lettuce! A protein source and a veggie

Thursday May 20, 2010 7:44 Nicole

7:44

[Comment From JessicaJessica: ]

I workout at 6:30 p.m. after workout I have a protein shake, should I still eat supper also?

Thursday May 20, 2010 7:44 Jessica

7:45

Nicole:

Depends on what time you go to bed. If you go to bed at 10 oclock I would eat again, yes, but nothing really heavy. I would suggest having the 9 pm evening snack right after your workout, then having the Dinner about 30 minutes before you go to bed, but just the turkey breast and the salad

Thursday May 20, 2010 7:45 Nicole

7:45

[Comment From Katy SKaty S: ]

Off the top of your head...can you give you best (tried & true) exercise for every major body part? You dont need to break it up into the specific muscles (like the quads, hams, etc..) but just basic best exercises...period.

Thursday May 20, 2010 7:45 Katy S

7:46

Nicole:

Pushup, squat, lunges and pullups are some my favorites

Thursday May 20, 2010 7:46 Nicole

7:46

[Comment From MelissaMelissa: ]

I am a vegetarian and am trying to figure out how to re-work the eating plan. Any suggestions?

Thursday May 20, 2010 7:46 Melissa

7:48

Nicole:

You could have rice powder instead of protein powder, hemp powder, soy or tofu. The main thing you are going to have to change and creative with are your protein sources. Edamame. Things like that. It also depends on if you eat eggs and fish, too of course

Thursday May 20, 2010 7:48 Nicole

7:48

[Comment From Katy SKaty S: ]

I know...constant questions...sorry but this is soooo cool! Drop sets...can you explain them yet again. I have seen from the forum thread that there is a lot of confusion over what exatly they are/how to do them, etc.. I thought...or the way I do them is 10-12 reps at the HEAVIEST I can muster...to failure...then drop down quickly to the next weight I can manage for 10-12 then so on for as many sets as I am planning on doing.

Thursday May 20, 2010 7:48 Katy S

7:48

Nicole:

Yes, that is exactly right.

Thursday May 20, 2010 7:48 Nicole

7:49

[Comment From Glenda BozettGlenda Bozett: ]

Hi Nicole, is there a specific way that the 3 after pictures should be taken? do we have to take the pictures wearing a bikini or shorts or posing suits?

Thursday May 20, 2010 7:49 Glenda Bozett

7:49

Nicole:

We recommend taking in the same clothes you wore when taking your before pictures

Thursday May 20, 2010 7:49 Nicole

7:49

[Comment From MelissaMelissa: ]

How much rest time between sets in phase I? Is it okay to do supersets in phase I to save on time?

Thursday May 20, 2010 7:49 Melissa

7:51

Nicole:

Limit your rest periods between sets to about 1 minute. If you absolutely must, yes you can do supersets. The workouts are short enough that they shouldn't take that long anyways

Thursday May 20, 2010 7:51 Nicole

7:51

[Comment From Katy SKaty S: ]

Ok...I have tried your precompetition diet in the Jan/Feb (I think) issue. is this diet fairly similar?

Thursday May 20, 2010 7:51 Katy S

7:51

[Comment From Katy SKaty S: ]

I do cardio sometimes at 5AM. I will get up 4:45AM. So, is it "bad" to not eat prior to cardio? I have read on various bodybuilding/fitness websites that fat burning is best if you DONT eat anything. I usually bring protein powder with me and have a shake right after, then egg whites & oatmeal about an hour later when I get home. Then, I usually go back to the gym about 2-3 hours later...while my kids are in school...and do my weights. Suggestions on meal timing? I know that what you eat is the most important but when you eat makes a huge difference too.

Thursday May 20, 2010 7:51 Katy S

7:52

Nicole:

My calories are higher but the foods are very similar.

No it is not bad. I actually recommend doing cardio on an empty stomach if you can handle it. What you are doing is great.

Thursday May 20, 2010 7:52 Nicole

7:52

[Comment From SamSam: ]

Do we need to have a newspaper in the after photos too? Would it be better to be holding the Her's mag?

Thursday May 20, 2010 7:52 Sam

7:53

Nicole:

Yes the newspaper or the current issue of Hers is fine

Thursday May 20, 2010 7:53 Nicole

7:53

[Comment From LydiaLydia: ]

I have been experiencing a significant decrease in energy levels is this expected? I was also wondering why the protein drinks are not following post workouts. Is it advisable to adjust the diet plan slightly to work in the protein shake post workout or should I try to schedule the workouts around the diet plan?

Thursday May 20, 2010 7:53 Lydia

7:55

Nicole:

The macros are spread out fairly even throughout the day so you can get the benefits of pre and post nutrients regardless of when you are having your shake. Hang on with what you are doing for another few days because your body is going to go through an adjustment period. This could be because of the diet and/or the increased activity level. If you are still feeling this way after the first week or so, you can increase your calories by 100 per day

Thursday May 20, 2010 7:55 Nicole

7:55

[Comment From TrinTrin: ]

Do you know any good alternatives to protein powders?

Thursday May 20, 2010 7:55 Trin

7:55

Nicole:

Chicken, fish, egg whites, etc

Thursday May 20, 2010 7:55 Nicole

7:55

[Comment From SonyaSonya: ]

Hi Nicole! I know that there were several questions/concerns in the forum about people who started the program before this week. Would they take their after photos 8 weeks from whenever they started or do they have until July 12th?

Thursday May 20, 2010 7:55 Sonya

7:56

Nicole:

They have until July 12

Thursday May 20, 2010 7:56 Nicole

7:56

[Comment From AntoinetteAntoinette: ]

Any suggestions for hard gainers? Should we add exercises? Should we adjust cardio?

Thursday May 20, 2010 7:56 Antoinette

7:56

Nicole:

Not yet. it hasn't even been a week, so be patient and give this some time

Thursday May 20, 2010 7:56 Nicole

7:56

[Comment From Katy SKaty S: ]

I am super excited about this! But, occasionally have some detractors...even in my own family. Granted I am a 38 year old mom of two young children both with special needs, cancer survivor (people are always afraid Im pushing myself too hard!), currently NASM certified personal trainer (YAY! just got it), among all the other awesome hats I get to wear. Have you ever come up against resistance from your family? If you did, how did you handle it? (I even have a family member who jokingly told me I was having a midlife (early!!) crisis. BLAH! ) Again...i think this all incredibly cool stuff. Thanks for doing this...so motivating for me.

Thursday May 20, 2010 7:56 Katy S

7:58

Nicole:

Wow! It's great you are doing this. This is something you should do for yourself, not for anyone else. Stay positive and do the best you can. A lot of people who give you gruff about it are just envious of what you are doing.

Thursday May 20, 2010 7:58 Nicole

7:58

[Comment From ToniToni: ]

I have been working out for a few weeks and starting to see results, but I don't feel as if I'm putting on lean muscle. Any suggestions, do you recommend any supplements?

Thursday May 20, 2010 7:58 Toni

7:59

Nicole:

It takes a LONG time to put on lean muscle, you have to be patient. A few weeks is a dent in the program. It's hard to see changes in yourself when you're looking in the mirror every day, take a few days away and then come back and look for changes.

Thursday May 20, 2010 7:59 Nicole

8:00

[Comment From AmyAmy: ]

Is it mandatory to follow the work out plan and diet as outlined in the magazine or are we allowed to train and diet in another manner?

Thursday May 20, 2010 8:00 Amy

8:00

[Comment From HelenHelen: ]

Do we need to follow the exact menu from the magazine, or is that just an example?

Thursday May 20, 2010 8:00 Helen

8:01

Nicole:

Please follow the workout plan and diet as outlined in the magazine as closely as possible.

Thursday May 20, 2010 8:01 Nicole

8:01

[Comment From HeatherHeather: ]

What motivates you? Any tips to keep motivated?

Thursday May 20, 2010 8:01 Heather

8:02

Nicole:

You guys motivate me! Having a specific goal helps keep me motivated. That's why I think this Transformation Contest is so helpful! This is the whole purpose for creating the program, so it gives everyone motivation to be healthy

Thursday May 20, 2010 8:02 Nicole

8:02

[Comment From RayneRayne: ]

I am having a hard time eating all that food and I am spose to be adding calories because I am 5' 6" If I am not hungry and am eating every 2-3 hours, Am I hurting myself by eating the lower calories?

Thursday May 20, 2010 8:02 Rayne

8:03

Nicole:

Yes. I would try eating even when you are not hungry. If you don't you won't be putting on any lean muscle. The reason you are not hugry is because your metabolism is too slow. After a week or two your body will adjust and you won't feel as full

Thursday May 20, 2010 8:03 Nicole

8:03

[Comment From TrishTrish: ]

How many winners will be chosen? Any runner up prizes?

Thursday May 20, 2010 8:03 Trish

8:05

Nicole:

As far as I know one winner will be chosen ... that's more a question for the staff at Muscle & Fitness Hers. As far as I know , I don't think they plan on changing the rules

Thursday May 20, 2010 8:05 Nicole

8:06

[Comment From MargaretMargaret: ]

Just wanted to say the you and Kim are doing an awesome job with the instructional exercise videos. How many phases can we expect to see?

Thursday May 20, 2010 8:06 Margaret

8:06

Nicole:

Thank you! But I am not sure I understand your question. There are two Phases

Thursday May 20, 2010 8:06 Nicole

8:06

[Comment From Teresa CTeresa C: ]

Any suggestion for nighttime salads to what to eat to what not to?

Thursday May 20, 2010 8:06 Teresa C

8:07

Nicole:

You can have a salad with roasted vegetables and balsamic vinegar. No butter, no oil

Thursday May 20, 2010 8:07 Nicole

8:07

[Comment From LydiaLydia: ]

I am getting a burn during the 3 sets but I am not feeling sore the next day as in my usual workouts. Do I need to increase the intensity by more set or is it normal to feel the burn with no residual the following day? I am already pushing pretty close to my heaviest.

Thursday May 20, 2010 8:07 Lydia

8:09

Nicole:

I recommend increasing the weight, if you feel like you are going to lose control try to use a spotter. Yes it is ok not to be sore the next day. I'm sore most times. Maybe you are resting too long between your sets?

Thursday May 20, 2010 8:09 Nicole

8:09

[Comment From SonyaSonya: ]

Do you reward yourself during your contest prep? I was thinking of planning non-food rewards (like every other week) for sticking to the diet.....like a massage or some new shoes. Any suggestions?

Thursday May 20, 2010 8:09 Sonya

8:09

Nicole:

If you can swing it, have at it!

Thursday May 20, 2010 8:09 Nicole

8:09

[Comment From AmyAmy: ]

Will you been doing more live chats like this?

Thursday May 20, 2010 8:09 Amy

8:10

Nicole:

Yes I will be doing one more in a few weeks. Kim will be doing the next one in 2 weeks

Thursday May 20, 2010 8:10 Nicole

8:10

[Comment From LydiaLydia: ]

The regime shows 2 days off and I am wondering if I can fit cardio into those days or do you take them as total rest only days?

Thursday May 20, 2010 8:10 Lydia

8:12

Nicole:

You can do cardio on the off days. However, I would recommend following the program for the first 1 to 2 weeks and see where you are at. You definitely don't want to go too hard at first and then burn out after 4 weeks. 8 weeks of strict training and dieting can take a toll on your body and mind and you want to make sure you finish strong

Thursday May 20, 2010 8:12 Nicole

8:12

[Comment From Robin KRobin K: ]

I'm a little worried about getting bored eating a lot of the same foods any ideas on how to spice things up. I put some fresh salsa in my tuna and that helped. Any other ideas would be helpful. This is a great challenge and just what I needed to get me motivated, thanks to you and M&F.

Thursday May 20, 2010 8:12 Robin K

8:13

Nicole:

Ms Dash, mustard, drink tea, pepper, garlic, cinammon. Things like that are good to keep it interesting

Thursday May 20, 2010 8:13 Nicole

8:13

[Comment From AntoinetteAntoinette: ]

What about cheat meals during the next 8 weeks. Skip them, or is once a week ok?

Thursday May 20, 2010 8:13 Antoinette

8:14

Nicole:

I would definitely not cheat over these next 8 weeks. Put 100 percent into these next 8 weeks!

Thursday May 20, 2010 8:14 Nicole

8:14

[Comment From SonyaSonya: ]

Phase 2 specifically states that we should do 1-2 HIIT cardio sessions per week. In Phase 1 is it OK to do HIIT or is a different approach recommended?

Thursday May 20, 2010 8:14 Sonya

8:16

Nicole:

Yes it's ok. Phase I is an introduction to Phase II in a lot of ways. If you haven't been doing cardio consistently, I recommend starting slowly and not jumping right into HIIT cardio. If you think you can handle it, go ahead!

Thursday May 20, 2010 8:16 Nicole

8:16

[Comment From Teresa CTeresa C: ]

I sometimes have to workout at night than I am energized and can't sleep Are you able to recommend anything to help sleep

Thursday May 20, 2010 8:16 Teresa C

8:17

Nicole:

There are different types of teas that can help you sleep and give you a calming effect. Also try taking a hot bath

Thursday May 20, 2010 8:17 Nicole

8:18

[Comment From ToniToni: ]

Are you suppose to do the workouts as a circuit or do all three sets and move on to the next exercise?

Thursday May 20, 2010 8:18 Toni

8:18

Nicole:

Do all 3 sets and move on to the next exercise

Thursday May 20, 2010 8:18 Nicole

8:18

[Comment From Glenda BozettGlenda Bozett: ]

what kind of look the judges are looking for in this contest? bikini, figure ? or just the best fit lady?

Thursday May 20, 2010 8:18 Glenda Bozett

8:19

Nicole:

The most dramatic transformation. It doesn't matter how old you are, how athletic you are .. it's the biggest transformation from start to finish.

Thursday May 20, 2010 8:19 Nicole

8:20

[Comment From MargaretMargaret: ]

sorry, I should have asked will there be any more phases (phase 3, 4, etc)

Thursday May 20, 2010 8:20 Margaret

8:20

Nicole:

No, there will not be more phases to this program. But Muscle and fitness Hers does a great job of giving new programs every issue.

Thursday May 20, 2010 8:20 Nicole

8:21

[Comment From SonyaSonya: ]

Is there a method to the order of the exercises? Sometimes it's hard to do the exercises in the particular order listed b/c someone may be on the machine, etc. I try to keep moving so I may have to do what's available, but I keep the muscle group together (i.e. still do all bicep exercises together).

Thursday May 20, 2010 8:21 Sonya

8:22

Nicole:

There is a method. For shoulder presses we start with Military becasue you want to do a press first to incorporate all the heads of the shoulder. If you have to switch them up then you have to do what you have to do, but try to keep them in the order they are in if you can

Thursday May 20, 2010 8:22 Nicole

8:24

[Comment From ToniToni: ]

They do a great job, it would be nice to have more phases even after the contest is over to help us girls stay motivated!

Thursday May 20, 2010 8:24 Toni

8:24

Nicole:

We will most likely be doing another Transformation Challenge right after the New Year. Stay tuned!

Thursday May 20, 2010 8:24 Nicole

8:26

[Comment From AntoinetteAntoinette: ]

Thank you Nicole and M&F Hers! This is great. I love being involved in something like this. None of my friends lift the way I do, and I was almost on the verge of giving it up when this program was published. It is exactly what I needed and it's so much fun. Thanks for the incentive to keep up something I love.

Thursday May 20, 2010 8:26 Antoinette

8:28

Nicole:

Thank you very much for your message and thanks to everyone for signing on! Don't ever give up what you love! Be sure to visit the forums I'll be stopping in to answer questions when I can.

Everyone keep up the good work, and good luck!

Thursday May 20, 2010 8:28 Nicole

8:28

[Comment From Katy SKaty S: ]

I love Muscle & Fitness! Its my bible!Nicole, are you in training right now?Are you always in some type of training? How often do you diet for contest prep? How often and how far out is recommended? I am going to give it a whirl in the fall and am wondering...

Thursday May 20, 2010 8:28 Katy S

8:30

Nicole:

I'm always in training all year round. I'm beginning to start my Olympia preparation in teh next month. Depending on how much work you have to do I recommend starting out as far as needed. It's always better to get ready earlier than have to stress at the last minute. My contest prep is usually between 12 and 14 weeks. You should definitely do a show you will love it!

Thursday May 20, 2010 8:30 Nicole

8:30

[Comment From AntoinetteAntoinette: ]

I did notice it harder to do chest the day after I worked shoulders since my shoulders were fatigued. Can I switch the order of the days?

Thursday May 20, 2010 8:30 Antoinette

8:31

Nicole:

Yes you can switch the order of shoulders and chest day if you have to. That said, as we've said before, I would try to follow the program as closely as possible for the next 8 weeks.

Thursday May 20, 2010 8:31 Nicole

8:32

Nicole:

Ok, that's it for me! thanks everybody for participating. I wish you the best of luck and I'll talk to you soon.

Thursday May 20, 2010 8:32 Nicole

8:33