Meal 1 - 4 egg whites and 1/2 cup of oat bran.
Meal 2 - 4oz tuna, 15 almonds, green veggies
Meal 3 - 5oz chicken breast, 4oz sweet potato, green veggies
Meal 4 - 5oz tuna, 15 almonds, green veggies
Meal 5 - 5oz cod, large green salad with avocado
Meal 6 - 4 egg whites with whey isolate protein powder
Nicole varies her training but with her extensive background and experience with gymnastics along with track activities, she is no stranger
to training. Nicole believes in basic training and using bodybuilding type exercises to get her body to look a certain way to win her titles.
Nicole suggests high volume and multiple-set training programs. Here is an example of chest and arms:
1st Tri-set (3 set of 15 reps) - Seated Two-Arm Dumbbell Triceps Extension, Dumbbell Incline Chest Press and Standing Dumbbell Curl.
2nd Tri-set (3 set of 15 reps) - Cable Rope Pushdown, Standing Cable Flyes and Cable Straight-Bar Curl.
3rd Tri-set (3 set of 15 reps) - Bench Triceps Dip, Pushups and Machine Preacher Curl.
Training Split - Day 1 Shoulders, Day 2 Chest and Arms, Day 3 Legs, Day 4 Back, Day 5 Light Shoulder Training, Day 6 & 7 Rest.