| About Nicole: |
| Age: 20 |
| Height: 5' 5 1/2" |
| Contest weight: 127 lbs. |
| Diet |
| Meal 1 - 1/2 cup oatmeal, 4 egg whites, banana, multi-vitamin and calcium |
| Meal 2 - Protein shake (low fat, low carb) |
| Meal 3 - Baked chicken with 1/2 cup brown rice, yam or oatmeal |
| Meal 4 - Plain tuna with salad or 1 cup of vegetables |
| Meal 5 - Egg whites or protein shake |
My meals vary. Sometimes I may substitute the chicken with a turkey patty or salmon.
Also, my meals are switched around often so I don't get bored and my body doesn't adapt
to repetition.
If I wake up early I will eat 6 times. No fruit or milk after 1pm. I drink at least a
gallon of water each day. If I get bored of water and want to satisfy my sweet tooth,
I will drink Crystal Light.
I eat every 2 1/2 to 3 hrs and don't eat after 10 pm. |
| Workout |
| I work out single body parts. |
| Monday - Chest and triceps |
| Wednesday - Legs |
| Thursday - Back and biceps |
| Friday - Shoulders |
| I work abs four times a week and calves and lower back on the weekend. |
| Cardiovascular activities are incorporated into my workouts twice a day
about 5 to 6 times a week (morning and evening) about 30-45 min each. I do
plyometric training two times a week for quick-twitch power during my routines
and also to burn more fat. |
