Nicole Wilkins

Click for Larger Image

Pictures 1 thru 4 were taken at the 2004 Arnold Expo. Pictures 5 thru 12 were sent to us by Nicole.
About Nicole:
Age: 20
Height: 5' 5 1/2"
Contest weight: 127 lbs.
Meal 1 - 1/2 cup oatmeal, 4 egg whites, banana, multi-vitamin and calcium
Meal 2 - Protein shake (low fat, low carb)
Meal 3 - Baked chicken with 1/2 cup brown rice, yam or oatmeal
Meal 4 - Plain tuna with salad or 1 cup of vegetables
Meal 5 - Egg whites or protein shake
My meals vary. Sometimes I may substitute the chicken with a turkey patty or salmon. Also, my meals are switched around often so I don't get bored and my body doesn't adapt to repetition.
If I wake up early I will eat 6 times. No fruit or milk after 1pm. I drink at least a gallon of water each day. If I get bored of water and want to satisfy my sweet tooth, I will drink Crystal Light.
I eat every 2 1/2 to 3 hrs and don't eat after 10 pm.
I work out single body parts.
Monday - Chest and triceps
Wednesday - Legs
Thursday - Back and biceps
Friday - Shoulders
I work abs four times a week and calves and lower back on the weekend.
Cardiovascular activities are incorporated into my workouts twice a day about 5 to 6 times a week (morning and evening) about 30-45 min each. I do plyometric training two times a week for quick-twitch power during my routines and also to burn more fat.
One Plan - One Price Get Firefox!
Content on this site is the property of TK's Femuscle unless otherwise noted.
Used with permission only.
Valid HTML 4.01! Valid CSS!