A lot of people have trouble keeping their nutrition on track day in and day out. Here is a day-in-the-life of my meals, from 8:30 am to 10 pm. Follow along and see how I do it!
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Copyright © 2021 Nicole Wilkins. All Rights Reserved.
A lot of people have trouble keeping their nutrition on track day in and day out. Here is a day-in-the-life of my meals, from 8:30 am to 10 pm. Follow along and see how I do it!
Copyright © 2021 Nicole Wilkins. All Rights Reserved.
I an becoming addicted to your food videos. I was going to dine out tonight but your food videos inspired me to cook tenderloin and sweet potatoes at home tonight. Thanks!!!!!!
Awsome!! Thankyou so much, and yes diet it is the hardest part for alot of people to get right!! Love the dessert idea, so quick and easy. I Love the simple ideas and the real life solutions they are great!! Cant wait for your next post <3 Your helping me so much I cant thank you enough!! Changing things one day at a time : D
Changing things one day at a time has always worked well for me 🙂 Good luck, I’m glad I am helping you along your fitness journey!
Nicole- What is the oil you put on your rice – didn’t catch the name? Also, if you are dairy free do you have suggestions for protein subs for whey and the yogurt?
The oil is Udo’s Oil 3-6-9 Blend. You should be able to find at any Health Food store like Whole Foods or Sprouts or at Vitamin Shoppe. I still have whey protein powder when I am off dairy for contest prep. Any other lean protein source can be substituted for yogurt
Thanks Nicole, very helpful to see how your meals are timed and what they consist of. Love the site and all the information you share!!!!
Thanks for sharing your day. I know I can do it!!! I just need to get a bit more organized with my meals. I’m glad you eat an apple at night too 🙂
Michele
Thanks. Watching this helps me know I can conquer the 6 week program you gave me!
This was a GREAT video!! Very helpful to see what you eat and how you incorporate it into your day! Thanks!
Ah! You do the yogurt, pp, and pb mix too. That’s my favorite! I cut my apple into cubes and mix it into the yogurt mix though. Its amazing using a cinnamon protein powder. No Pb or protein powders for me for 12 weeks though 🙁 Have you tried the naturally flavored stevias? English toffee and vanilla creme have changed yogurt forever HAHA! Yogurt, couple drops of vanilla creme stevia, and blueberries. Heaven! I’m eating them during prep. I notice you cut stevia out. Any particular reason? Thanks again Nicole!
Plain yogurt with protein is like a piece of chocolate
Cake ! I love it
I do have Stevia with my oatmeal and coffee during the offseason. I have tried cinnamon and vanilla but usually stick with regular
Absolutely love your site. It is so helpful and motivating. Looking forward to your contest prep.
Thank you…………..Jenny
Loved the video keep them coming 🙂
I think these videos are great and it’s helpful to actually see what you do. Your video makes the eating plan needed to stay on track seem doable and less confusing.
Love this video
Thanks…. this was very helpful. I know I need to eat more often then I do..
You eat in your car too ?? haha, love the video!! thanks so much. you are so beautiful!
Thanks for sharing! It’s fun to catch a glimpse into your daily life! So motivating!
Love it! This video is very helpful. Thank you.
Awesome video thanks Nicole xxx
That was awesome!!!! Thank you for going through the trouble of making that video! Safe travels to you!
Loved it!!!
Thanks Nicole! You are so inspirational and motivating! I was in the Powerhouse gym in Troy this week and hoped I would run into you since you were in town. Thanks so much for your wonderful tips and keeping me on track.
Niki
I trained there last weekend when I was in town! Friday, Saturday and Sunday. Come and say hi if you ever see me there, I train there whenever I come home to Michigan 🙂
Thanks for sharing
I just recently joined your website and I love all of the content so keep it coming and the videos have so much information. Thank you !!
I’m enjoying all of your videos! Thank you for sharing. I’m a visual person so these videos are helpful and motivating.
Thank you for this. As a new competitor I came into the offseason scared and unsure
About my offseason diet. Knowing that I can eat plain yogurt and
An apple will help hold those nasty cravings at bay
Nicole,
What was the oil called that you put over your rice? Can you get it in regular grocery stores?
& thanks for the awesome vids!
Brenda
Udo’s Oil 3-6-9 Blend. You should be able to find at any Health Food store like Whole Foods or Sprouts. They carry it at Vitamin Shoppe also 🙂
Thanks for sharing 🙂 Your videos have been helping me stay on track lately! So inspirational to see you as a real person and being able to relate to your lifestyle. LOL I’ve been watching you prepare meals thinking “hey! I do that too!” Just awesome!
So great to see a “day in the life” of your off season …..looking forward to seeing your routine during prep! Thank you for sharing this information. It’s incredibly helpful!
Thanks for sharing Nicole! I am attending your Phat Camp in Columbus in June and I can’t wait!! Besides your cucumber there don’t seem to be many veggies in your daily meals. Is there a specific reason for this and is that typical of how you eat? Thanks!
Everything varies depending upon how my body is looking/responding and how I am feeling. On this particular day I only had 1 serving, but I usually have 2-3 servings of veggies a day. See you in June 🙂
Love these food prep and nutrition videos – very helpful!! Thank you! Can you comment on what type of oil you were adding throughout the day? I tried catching it, but couldn’t quite make it out and I’ve never heard of it. Thank you!
No problem! I use Udo’s Oil 3-6-9 Blend. It is available in capsule form as well but I use the oil
Nicole,
This video was so helpful for me to see. We have similar body types– ability to gain muscle and fat easily. And i have been having a lot of trouble coming down in weight and size during comp prep. Now I see how clean you are eating in the off-season, I will making some well-needed changes to my off-season diet. Thank you so much for this!!!!
The cucumber idea is great!! I need to do that at night as well. Thanks!
When you are In show prep do you still eat the yougurt. ? I know it’s dairy also do u still have apple?
No dairy during contest prep at all except for the occasional cheat. Same goes for fruit.
I pack a lot of food to go in plastic containers that are microwave safe, but recently I heard that eating out of plastic can cause unwanted chemicals to enter in your body. Do you ever worry about that?
I will be answering this in the next Q&A video 🙂
This was awesome, thank you so much for all the wonderful and extremely helpful videos. You have been my inspiration and idol throughout my fitness journey. I have lost 22 pounds so far, and am hopefully competing in my first fitness competition this year. Watching these videos has been great motivation for me, so thank you again. Will you ever be near VA? I would love to meet you one day! 🙂
Congratulations! Losing 22 pounds is a great accomplishment and very motivating 🙂
I do not have any plans to travel to Virginia but I am in South Carolina for in October.
Why don’t you eat the yolks?
Hi Nicole
Thanks for sharing this. Can you fill us in on any other supplements you take
? Like vitamins, pretty workout drinks 🙂
Thanks so much!!
I will be doing a Supplement video in the near future 🙂
How many ounces of protein (steak, seafood, etc.) Thanks!
Typically 4-6 ounces
Hi Nicole what an awesome insight thank you! quick question : for a early morning weights session what would the ideal breakfast be? would you go for something like blueberries and protein or complex carbs like oats and protein? i probably have about 30 mins from when I eat to when i start training.
Thanks!
Thank you for being so humble. A lot of it I been doing already but you added more tips. Thanks again.
what were you drinking in meal no. 3. Looked like Diet Coke? You’re not mentioning drinks in this video.
Thanks. Therese
I think it was unsweetened iced tea
How much yogurt do you eat with the blueberries?
Nicole, how do you feel about artificial sweeteners such as Splenda, Sweet -n- Low, etc. during contest prep? I am 2 weeks out and I still do diet pop, splenda, crystal light, etc.?? Thanks so much… 🙂
I am not a fan of anything aside from Stevia. I would eliminate as many of those artificial sweeteners as possible 🙂 Good luck at your show!
hi nicole, why not stevia during prep?
Some people can, but we just eliminated any variables that could prevent the final outcome from looking its absolute best.
Thanks for your videos they are very helpful .I a’m new to eating healthy and training ,so when you say half cup of oatmeal is before cooking or after is cooked?
Oatmeal is measured dry 🙂
Thanks Nicole!
Great video, awesome web site, so well done!
Hi Nicole, how much protein do you take in when your on a contest prep diet compared to your off season diet?
The protein content doesn’t really change much during the year. Usually about 1-1.25g/lb of body weight
This is so helpful! Thank you for this post! (and all of them really! 🙂 )
I have a quick question: during your contest prep, do you ever have cheat meals or do you go the whole prep without them? I have heard different opinions on this and was wondering what your take is. I appreciate your thoughts! Thank you!
Hi Nicole!
Loved this video and I’m sure myself and other members wouldn’t mind more of them! I know drinks weren’t really covered but are you just getting your gallon or so in throughout the day in this video ? And do you add BCAA to you water during workouts? If so, do you add them in during cardio or weights? I do these at 2 different times in the day and was curious. Also do you use things like Crystal Light?
You’re my absolute inspiration and started your 30 day challenge workout that was posted recently in fitness rx. Thanks so much for all you do!
I will do them periodically during the year. Yes 1gal of water a day- 4-6L. BCAAs when I take them are during the weight workout. No I do not do crystal light.
Keep up the great work!
Love the site Nicole.
I was curious what brand of Oatmeal you buy?
Thanks
Usually Bob’s Redmill
Thank you so much for this video. Seriously, it’s the one thing I have the most questions about. I’d love to see an example of a “day in the life of eating” when you’re on season.
And, I assume you don’t have examples of bulking vs. cutting diets. I’ve noticed that guys do this a lot, but women not so much. Any thoughts you have on these strategies would also make for an interesting video.
Thanks so much, Nicole. You’re a rock star.
Quick question. I am curious what you think my macros should be if I’m trying to build more muscle in my legs and lean them out some more. I don’t really want to lose anymore fat in my stomach, I just feel like my legs need some more work. I know you can’t spot reduce but what would you suggest? Should I just be focusing my cardio on plyometrics that will help lean my legs and lift heavy on leg day? I’m currently 127 lbs and 5’6″. I’m keeping my fats around 30% carbs about 30% as well and protein is about 45-50. How do those numbers sound? Thank you so much I’m a big fan and have loved all your posts on your website. I get excited every time I see a new one up!:)
do you have a protein drink pre-workout as well?
This is fabulous! Thank you! I would be curious as well to see what your daily intake is during a prep. ie: maybe you’ll decide to make a video of What I ate today: Contest Prep!
Nicole,
Could you explain why your post workout meal was only a protein shake and contained such minimal carbs? Much of the research I have read emphasizes the importance of a good protein to carb ratio post workout and replenishing the depleted glycogen stores. Thank you so much for your insight!
Hi Nicole, why you don’t eat carbs after workout to refill the muscles?
Nicole is there a reason you choose gala vs. granny smith apples?
I just like them better- no reason other than that!
Do you take in a larger amount of carbohydrates post workout? I noticed your pwo shake and meal after that didn’t seem to have many but I’ve always been told to take them in immediately after to refuel your muscle. Do you just take in basically proteins afterwards? Just curious about your method. 🙂
In the offseason usually yes- not always during contest prep. It changes based on my progress.
Nicole,
Do you monitor and change diet daily or is it a weekly kind of thing. What in general does your coach look at in determining how your diet is going to change?
Thanks for all the advice!
Sometimes weekly, sometimes bi weekly sometimes monthly. Right now I am focusing on consistency with travel. If my weight starts going up, I tighten things up. If my weight starts going down and energy is lacking, calories go up.
Just prepped 3 days worth of meals. Excited to get started. I just joined. I have lifted for years. Took 8 months off current weight is 175. 5’4″ I’ll keep you all posted. I have been vegetarian for the last two years and don’t seem to be losing weight.
What do you peel the cucumber? 🙂
Its healthy
Why*
IT is hard for me to digest the skin…
i just joined and love your videos – very informative and a real sense of how to approach this! I saw that for meal 2 you had Greek yogurt with blueberries and it looked like a lot of yogurt – how much do you have? Thanks!