15 weeks out

Its finally 15 weeks out!
And i've got my official diet plan and workout split from my coach

New workout split is very different from what i'm used to, but I shall start that on Monday
Diet started today, a big drop in calories ahhhhhh
But I think I'll be fine I can do it !

3 meals in so far, just had my pre workout meal, letting it digest a little before I go get my shoulder workout in

Then gotta fit in my post work out meal
And then final meal before work tonight !
Only ate half my macros so far so i'm doing good!

Gotta put my trust in my coach that this will put me on the right track
Day one 1/2 done and I feel ready to take this on
Feeling good and positive but slightly hungry =x

Had to turn down eating korean food with boyfie today and korean food with parents tomorrow
sad days =(
But other than that everything is pretty good for now

Low carb protein pancakes

These delicious babies have amazing macros only 1g net carb, 9g protein and 6g fat! 

Recipe 

2 serve of low carb pancake mix (from lowcarbcentral.com.au)

1 serve of cellucor cinnamon swirl protein 

2 eggs ( or 1 egg 1 egg white)

2 tbsp butter 

A dash of almond milk 

Fasted cardio #1

Did my first session of fasted cardio yesterday ! 

Woke up abit later than usual for fasted cardio but will remember to set my alarm to wake up earlier in future so I have enough time in the day to fit all my meals in! 

Took dfine 8 mixed with extra l-carnitine to fuel my session and sipped on bcaas during. My must have essentials for fasted cardio. 

Only did 15 mins on the stair master this session, 10 mins steady pace and then HIIT for 5 mins . Was sweating balls by the end of it burnt about 120 calories according to the stair master. 

I want to get a heart rate monitor watch so I can accurately check how much calories I actually burn during my work out ! 

2 more days till I officially start with my coach I'm so excited ! 

comp heels

Getting close to 15 weeks out now so I decided to go ahead and buy my comp heels
I got this 6 inch strappy ones
I hope I don't find them too high! Thats the only bad thing about buying online and not being able to try them on before buying

But im so short hopefully these heels will give me the little height boost I'll need
Once I get them will definitely start practicing  my walking and posing in them
Need to have as much time as possible to get comfortable in these shoes

So I can't wait for them to arrive!

16 weeks out ~

Today i'm 16 weeks out from my comp!
Still feeling abit chubs, was looking at an older photo of when I was superrr leannn and missing my abs =(
Abs are still not visible at the moment but it's okay, hormones are just making me abit bloated this week but hopefully next week will be a leaner week!

On the plus side I do think im gaining more muscle which is what I was aiming for so I feel like i'm on the right track

Not craving any bad food or going crazy for a re-feed day, might not even have one this week, we'll see. I might hold out till Monday because its my boyfie's birthday!

Also I'm Going to start my cardio today
Planning to do some HIIT sled runs and smash out a good shoulder workout

Post workout meal is going to be Rye bread, cream cheese and a WPC protein shake
Can't wait ! Just want to hit the gym already but I'm waiting for debbie 

A day in the life

On today's agenda ...

Prep food,

In particular prep veggie bowl so I get lots of fiber to fill me up so I won't get hungry after my late night shift tonight 

Get my early workout in 

Starting work at metros at 6.45pm tonight till late so hot in to the gym early today smashed out a back and tricep workout and slipped in a few ab exercises too. 

Haven't worked out my abs in ages so they are super weak those few exercises killeddddd me 

Went shopping for some card supplies to make my baby's birthday card yay! 

And got some sugar free redbull, no carbs no calories to fuel me through work tonight. 

Eating my third meal now , gotta fit 2 more in before I go to work too omg 

And looking forward to taking a nice shower and using my frank coffee scrub  later yay! 

My Supplement Stack

So currently this is my supplement stack 

My fat burners of choice, I alternate between Dfine 8 and KeTrim 

I havent been taking them for the past few weeks giving my body a break from the stimulants, its good to cycle on and off with fat burners because it keeps them being effective and also its healthier to let your body rest here and there. 

Protein I'm only taking WPC at the moment, by bulk nutrients, 

I also have thermowhey but I'm not taking that right now because of the stimulants it has too 

What I can't live without is my INTRA- workout, I use Xtend 

Drink it every workout session 

For recovery I have Glutamine that I add to my protein shakes post workout

I am off pre-workout at the moment but might consider trying out n03 Crome since it is stimulant free

More blonde selfies

Baking yummy weekend treats

Made Oreo cupcakes this weekend 

Was a success! 

Piping with the Oreo bits in the icing was abit tricky as it tend to get stuck in my nozzle but it all worked out in the end 

17 weeks out ~

Today is 17 weeks out! 

The nerves are setting in but at least that gets my ass up to go to the gym and stop me from putting bad food into my mouth 

Im gonna introduce a new workout day into my split today, it will be hammie day! 

My hamstrings are much weaker that my quads so i'll be using today to focus on that hamstring- glute tie in 

Some workout will also hit the glutes so i'm excited about that

Gotta get that peach to growwww 

2 more weeks till I start my diet with my coach 

but so far i think i've lost most of my holiday fluff

Feeling pretty good not craving too much carbs now that i've increased it 

Macro percentages are 40% protein 40% fat and 20% carbs 

Even though carbs are 20% I feel like its still enough I'm not dying for a refeed day

But I shall still refeed tomorrow since we'll be having a lil birthday celebration!

Shall get some cardio in today too so I dont feel too bad about eating bad tomorrow 

thats all for now 

xoxo

Blonde days

My new blonde hair yay I love it so much! 

unsure at the moment if I'll keep this colour for comp or not cause it might not go with my tan 

But i guess ill enjoy being blonde from now till then ~ 

Motivated again

Last week wasn't the best week felt very lazy 

But i'm starting to feel motivated and determined again this week so that's good 

Got a short cardio session in, started Monday off strong and hump day Wednesday today im ready to smash out a great leg and glute work out!

A typical Nicole diet

Here is how a typical days diet is for me when im not on keto or carb cycling

Meal 1 - Breakfast

1 egg , half cup of egg white omelette

with smoked salmon and handful of spinach

Meal 2 - Snack
Low carb high protein greek yougurt

Meal 3 - Lunch
Chicken thigh fillet cooked with pumpkin butter
with salad

Meal 4 - pre-workout snack
Home made pumpkin bread with peanut butter

Meal 5 - Dinner
Black pepper steam chicken
with brown rice  

Meal 6 - Snack

Multigrain soy chips

Cream cheese

Protein shake

All up I eat about 1620 calories

I eat ALOT and i'm always still hungry especially towards the end of the day

I still try to keep carbs lower than my fat and protein intake but I still eat a good amount of carbs through the day

So please don't be thinking you need to starve yourself every day till forever to stay in shape

Eat lots, Eat good, Feel good

xoxo

Slendier pasta

This song pretty much sums up my life LOL

I just ate carbs, why does it taste so good

Can't give up bread even though I know I really should 

Giving up sugar, desserts, soft drinks and fast food are easy peasy for me 

The hardest part for me is CARBS

I love PASTA and BREAD so muchhhh 

So when I saw this product my first reaction was IS THIS REAL LIFE ?!

 

8 Calories, 0g CARBS, 6.5g fiber 

This is like a gift sent from heaven 

At first I was abit skeptical, so I did my research 

This range of pasta/ noodles are made from a special Japanese ingredient called Konjac / Shiratake

It goes by different names and is actually a plant that is just packed with fiber 

You can make it pasta style (look for low calorie sauce tho) 

I also made it Vietnamese style with fish sauce, stir fry beef and salad

And also Japanese style with toufu, mushroom and chicken (just google shiratake noodle recepie) 

Of course it does not taste as good as normal noodles and pasta but its a great replacement

most importantly it keeps you FULL,

is good for digestion and helps you bowel movements 

some people struggle to poop when they don't have enough fiber in their diets

Where to find this god sent gift from heaven? 

Just click on this link 

Aussie Health Products 

https://t.cfjump.com/t/20767/14839/

They sell a range of products just search for SLENDIER PASTA

and there will be a variety for you to chose from like angle hair, fettuccine even lasagne sheets 

Happy shopping xoxo 

  

Some days are good some days are bad

I wish every day I am really pumped to work out but the truth is some days it's a struggle to get yourself there. 

Took a few days off but I'm determined to drag myself there today no matter what and smash it out ! 

Shoulders today ! Gotta get them bigger and rounder 

Throw back photo ~

In an attempt to constantly update my page I'll do throwback posts on the days where I have nothing to update ~

Here's some beautiful photos of shinjuku from my trip to Tokyo last year ! 

Miss shinjuku so much! It's so bright and lively that even in night time the sky is lit up by all the bright lights ! 

Cute road side vending machines 

I'm a coffee addict so I got a lot of their machine coffees to help wake me upppp 

Their coffee cans are actually nice and warm too which was nice because I was freeeeezing there ! 

Gym girls are easy to please

Gym gear

Nothing like gym gear to get you excited about hitting the gym after the festive season ~ 

Loving my new lulu lemon top and Nike pro compression shorts ! 

Also tried to get a lil creative with my old t shirt, made it into a cut out tank, inspired by the awesome DLB . 

First attempt at cutting one of these, second one looks nicer but I like this one more because it says 'I'm with the beast' hehe :x