Protein pumpkin mug cake

It's coldddd and I just crave some comfort food that makes me feel nice and fuzzy on the inside 

So this wonderful treat is just the perfect food to end my tiring day 

Macros on pointe too 

C 10

F 5

P 21 

60g of cooked mashed pumpkin

1/2 scoop vanilla protein powder

46g liquid egg white

14g coconut flour

Cinnamon

Nutmeg

Master food all spice

1/2 teaspoon baking powder

1oz unsweetened almond milk 

(Add sugar/ stevia to your liking) 

Mix put in a mug and microwave for 2mins!! And all done!

Top with maple syrup or calorie free syrup! 

I topped mine with natural peanut butter and more cinnamon 

Yummy perfection

S'mores inspired oatmeal

Oats with some cocoa flavored micro greens!!! So tons of vitamins and good stuff with an awesome chocolate taste! 

Put it on my oats everyday! 

Added some marshmellows bits and almond milk to get that s'mores feeling :) 

Tasted amazing 

24 days out - self review

Trying to keep my mind off food atm and decided to do a little update/review about how I feel my physique is at atm

So lets start with my baby shoulders!
very happy with my shoulder progress, if anything it makes me the most happy
they are not as big as I want them to be yet
but some gainz were definitely made, they are much rounder too
looks amazing when they are actually pumped up but i still look pretty normal when they are not pumped and im not flexing
they are also pretty even which is because i train front, middle and especially rear delts equally hard and give all parts of the delts equal work and attention

Arms I admit i dont train them that often but im lucky that i have fairly lean arms and I dont hold much water there so im happy with that

Back, is super lean and pretty thick
needs to be much wider and is something ill continue to work on
unfortunately for the INBA i might need to cover my back muscles with my hair cause I might be too muscly for their liking =x which is fine I guess abit disappointed in that aspect but at least im learning which federation ill be better suited for in future.
Need to figure out a better way of training to increase the width instead of thickness
But yeah at the moment i feel like I have alot of muscle in my back, summer and my peachies think so too but im still happy with that!
Can always cover it with my hair if the judges dont like it =)

tummy and lower back!
top abs are there fairly visable
and very happy with my obliques
but lower tummy still holding fat and water, lower back still holding fat and water
and my bloat is driving me insane
I know im pretty lean already but my tummy still keeps sticking out hopefully it will be all nice and flat once my hormones and all are in check

Glutes!
very happy with them, my biggest strength and asset but I also work very hard for them
push to the limits and train them 3 times a week
can't wait to grow them in the off season to get even bigger and fill them with carbs yay

Hammies
still a weak point but slowly improving
need to get leaner in my legs too in general

Quads
naturally big what can I say
I just have to be careful to not let them get too big
focus on leaning out the legs more

my posing and stage presence hopefully is on pointe!
will keep working on it, and hopefully my years on experience on the stage will show and pull through for me

unfortunately there isn't much individual stage time for INBA but hopefully will still be able to stand out and definitely get first call outs is what I am aiming for!

New gym shark leggings

Thick legs, small waist = impossible to find pants that fit me 

So I'm super in love with my new gym shark leggingssss! Just a tiny bit lose around the waist still but other than that it's perfect! I love wearing grey too 

We all have bad days

Haven't been feeling the greatest the past few days 

But! When this happens we need to get ourselves up and smash out a workout at the gym anyways , and then find some good lighting, pose and take a selfie :) 

Hopefully feel abit better after, and I guess it worked for me ~ 

New facebook page!

Decided today to start my own public facebook page
to post about all things fitness related!!

Please support me be liking my page
https://www.facebook.com/pages/Nicole-Tan/361135090743172

will be tons more updates and photos of the yummy food I make etc.
as well as comp prep updates too! xx

Home made quesadillas

Gluten free corn tortilla wraps 

Chicken breast

Light coon cheese

Spring onions 

Red bell peppers 

Pop into a wrap toaster 

And all done ! 

(Photo taken before toasting) 

Less than a month to go

Gonna be down to 4 weeks out tomorrow,
and yesterday was the 16th so now its pretty much less than a month to go till show day!

Im excited yet on the verge of having a panic attack
not feeling the best these days energy levels are much lower
think hormones are making me feel abit more bloated as well, this pretty much happens to me like twice a month ive been realizing,

so I guess its that time again where for some reason i'm tired and bloated
dont feel the leanest and weight has even gone up a little bit

but im turning up the cardio another notch now
and ready to smash it at the gym everyday still '

i'm not hating the food Im eating
in fact it all taste soo good I always just want moreee
I love my salads my omelettes, my oats, my fillet steak and even my chicken breast as long as it is seasoned good and i like to top it with tobasco hot sauce

macro game pretty strong these pass days nailing my nutrient timing the best I can
Posing class tomorrow with summer yay can't wait

Today im gonna train glutes, abs and get some cardio doneee

rinse and grind
2 more days till high carb day lets do it

Hungryyyy

notice myself counting down till my next meal these days
time is passing so slowly hahaha

and i notice that on prep since im not able to eat alot of naughty foods
I enjoying LOOKING at them for some reason
or watching other people eat it on youtube (been watching alot of 10k calorie challenges)
and loveeee looking at people's yummy desserts donuts cakes and all on instagram
I even walk into lolly shops and admire all the Reece goodies I can't have
and my favorite is to walk into uni cafe's and admire the delicious food sitting there

as long as im not starving when I look at those food it somehow satisfies me hahaha
am I weird?

also subconsciously planning my off season and all the food i'm going to eat and hopefully the gains i'm going to make!

Watching alot of cooking videos too thinking about all these delicious offseason goodies I can make for me and my boyfie after our comps!

not long now just over 4 weeks to go!

Coach has been checking up on our myfitnesspal entries so better step up my game starting tomorrow hit all macros to the gram! yesss maam!

high carb day today so my diary's abit of a mess haha but starting tomorrow gonna be more strict with myself ! Im ready lets doooo thisssss

Progress :)

Only 5 months apart in these 2 photos!

On the left was me a few weeks after watching my amazing boyfriend at the IFBB and I was pretty interested in competing just to see how I would go. 

5 months later on the photo on the right 

Is me right now only 5 weeks out from my first competition ever! 

Looking like I actually lift and being as lean and as light as I've ever been 

At the same time also making some good gains all whilst being on a defecit !

I am actually so excited for the offseason to reverse diet put on even more muscle whilst staying relatively lean and pump some carbs into my booty again :)

So excited to see what's installed for me and can't wait to see how I look again in 5 weeks time !

Diet is getting harder now but I will push through and give it my all

Not letting 1 day go to waste

Today's glorious salad

Lots of Lettuce 

Zucchini 

Red bell peppers 

Pumpkin 

100g fillet steak 

And I added some balsamic vinegar dressing to top it off ! Perfection 

A high carb day food diary

Yesterday was a glorious high carb day and I certainly enjoyed it to the fullest and used it to fuel my boss leg day! Should have put in a cardio session but I was tight on time unfortunately =(

Here is what I had yesterday on my high carb day !

Meal 1 
PROTEIN WAFFLES made with cellucor cinamon swirl protein
2 hard boiled egg whites

Pre workout meal 
Another protein waffle (1 serve of the pancake mix makes 2 waffles so I ate my second one pre workout)
Strawberry POP TART (yes i did)
and some Chicken breast 

Post workout meal
SUSHI (sakura plate)
Chicken breast
and SKINNY COW caramel ice cream cookie yum yum

Meal 2 
Heart smart beef mince burrito (home made)
with smart bbq sauce, cherry tomatoes and light cheese
and some sweet potato on the side (my favorite) 

Meal 3
Chicken breast
more sweet potato
and ANOTHER SKINNY COW 

Was very satisfied at the end of the day ~ 

Food Diary ( 40 days out )

So today Meal 1 which was breakfast, I had
1 egg, half cup egg whites (the usual hehe)
A slice of lifestyle chia and quinoa gluten free bread
with melted light and tasty cheese (yumm ive been craving melted cheese so bad lately)
+ cup of coffe with unsweetened vanilla almond milk

next was my pre workout meal
getting myself ready for my shoulder workout + HIIT that I have installed for today
I had 100g basmati rice
and 80g chicken breast

Post workout pretty much had the same
100g basmati rice
and 80g chicken breast
plus 1 piece of light laughing cow cheese (yes the cheese cravings are realll)

Meal 2
dinner timeee
Beef Fillet Steak
and my version of health brushetta which is
a slice of lifestyle chia quinoa bread
topped with sliced cherry tomatoes and olive oil (seasoned with pink sea salt, garlic powder and italian herbs)

Meal 3
which I will be eating in 2 hours time but have already planned out
is Natural Peanut Butter & 2 pieces of rice cakes !

Still eating heaps despite being in a deficit, but still getting hungry which means my metabolism is still going strong which is a goood signnnn

But im still feeling like im smashing my workouts at the gym and even smashing my HIIT sessions so I couldnt be happier with this prep

All thanks to my awesome beautiful coach Summer Bernard xoxo

6 weeks out

Officially 6 weeks out omg 

Life has been hard and hectic lately 

Last week was not a good week for me, felt bloated and felt like I hit a plateau 

But gonna turn things up another level now and I've been feeling much better the past few days with my updated program ! 

I feel the most pressure when I look at other people and how good they look. 

But as summer said, we just need to focus on ourselves bring the best package of ourselves and make sure we are 100% and that's all we can do. And we should be proud of what we bring to the stage. 

We can't help who we are up against, that I know. But it's human nature to still always compare ourselves to others, cause at the end of the day when we enter a competition the aim is to beat everyone else. However I must say despite that I've gained so much from this experience and so it's all worth so much more then just those few minutes on stage when we are being compared to others. 

But I've realised something this week! When I'm training shoulders and I look at myself and how much I've grown my shoulders from nothing I feel like that is already winning to me :) 

High carb day cellucor protein waffles

Because waffles are just pancakes with abs hehehehe 

Only 2 ingredients in this delicious piece of heaven 

1 serve 'yes you can' gluten free buttermilk pancake mix 

1 scoop cellucor cinnamon protein powder 

Dust extra cinnamon into the mix if you like

Pop in the waffle maker and doneeee