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

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 

  

3 important rules

Being into this lifestyle, we always do a ton of our own research and learn a lot of "bro science" 

which dictates our "fitness morals" or just little things we believe in and live by 

At the moment, here is the top 3 things I personally strongly believe is the most important when trying to diet/gain muscle/ get fit 

1. Sleep 

I used to be one of those people that loved staying up late, coming home late, partying all night long 

But these days sleep is one of the most important things to me 

We go to the gym to break down our muscle by training them and they get stronger and bigger during recovery. 

Your body recovers the most when it is asleep and various hormones in your body are affected if you have a lack of sleep. 

Even if you're not trying to build any muscle and simply just want to lose weight, hormones play a big part in that. Lack of sleep affects your cortisol levels which have a hugeee impact on weight loss.

So yes, to look your best get your beauty sleep in !

2. Refeed Days 

Starving yourself or going weeks on end eating no carbs is just not the way to live and also not healthy for you.

Refeed days really helped keep me sane, allowed me to still go out and have lunches with my friends, taking one step backwards so I can take two steps forwards.

I also strongly believe keeping your body on super low calories for an extended period of time would result in your body just getting used to running on those calories and making it harder for you to keep getting leaner. Being a small person myself, my maintenance calories are already low and there is really not that much calories that I can cut! So re-feed days really helps keep my metabolism going, give the body a little shock and practice in burning off those extra calories and then get back on your diet the next day.  

3. No alcohol on training days

My friends know I like to refer to vodka as "distilled potatoes". Alcohol is not only packed with calories, sugar and carbs it also affects muscle recovery. 

After training and breaking down your muscle it is important to fuel it with protein and nutrients so it can grow back stronger. Consuming alcohol at night when you have trained during the day prevents your muscle from recovering, so the break down of the muscle during training is pretty much pointless and might even put you a step back. 

Im all for going out and having a good time too, so if I know I plan to drink or go out that night, I don't do any weight training that day. 

So this is what is most important to me right now ! 

I always learn along to way so it might change from time to time but these are what I live by at the moment ~