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 ! 

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 

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

20 weeks out

So i've made a decision that I would want to compete in 2015!

I haven't told many people, mainly because I didn't want to hype it all up and didn't want people to have expectations of me and what if I don't do as well as I'd hope to etc etc etc..

But I guess i've decided to start documenting it here for myself and to share with people who follow me ~ 

I have a coach and she is amazing I can't wait to actually start my diet with her

she is someone super influential and sucessful in this industry 

she is also someone i've followed for a long time and someone I aspire to be like so im so blessed and excited that I will be having her to guide me through this journey i'm about to begin 

I'm still torn between which division I should enter, 

In the federation im choosing to enter in, there is a "Bikini" division and a "Fitness" division

Personally, I would want to aim to do Fitness eventually, but for right now I'm not sure if I'm quite at that level yet so i' considering if I should do Bikini to begin with. 

My boo and a few friends have said they think i'm better suited for fitness 

I guess i'll decide closer to date! 

And see what my coach has to say 

Okay I guess that's all I have to say for now!