Olympia Week is here again! This will be my 8th time competing in the Olympia, and I still get as excited as I did for my first.
We leave for Las Vegas today (Tuesday) and will arrive later this afternoon as it is about a 4/5 hour drive depending on how many times we stop. There is a Nike outlet on the way and that is always one of the highlights of the drive for me 🙂
It is such a fun weekend to be a part of, and I hope to see some of you there. I know not everyone can make it to Las Vegas, and I also know that some of you may not know much about the Olympia. So, I figured it would be good to do what I did last year and host a LIVE member Q&A here when I have some free time on Wednesday night! I will be on here from 5-6 pm PT (8-9 pm EST) and will do my best to answer as many Olympia-related questions as possible 🙂
If you are a member, just come back to this page and post your Olympia-related questions in the comments section below and I will be online for that hour answering as many as I can. See you all on Wednesday! And thank you all again for all of the support, I can’t tell you how much all of your words of encouragement mean to me 🙂
If you haven’t seen it already, I am updating my Pre-Olympia blog all week with behind-the-scenes videos to give everyone a look at what goes into the week before the contest.
FANTASTIC!!!! I’m so excited for you….. get Alan to give you a big good luck hug from me here in Australia~ You don’t know how much you have helped me out over the last 3 months of struggling with health issues, weight issues and overall being so depressed about how my body has changed and now looks!!
…because of you and this site, you have brought the self love and self worth back out of me and reminded me how strong I am and how determined I am. I am on the road back to positive health and mental health too xxx I won’t compete again but am aiming for my goal off season fit physique and to find myself again xx …..and ultimate goal to be in top shape so if you ever come back to Australia for Phat Camp I will be THERE!!!
Hopefullly I can time it right for the Live Chat here is Australia!!
GOOD LUCK GOOD LUCK GOOD LUCK!!
WHOO HOO!!!! #DRIVEFOR5 and yes… you ARE the SH*T!!!!
Nicole ya are a true champion. You will winn i bleve in you love you nicole ronnie
Love the videos. Didn’t see the Q & A though
Awesome!!! Hope I can make it. Living in Europe time. Can’t miss this!
I’m 8weeks out myself and watching your Olympia prep has helped so much with my own prep. Words can’t even begin to describe…
Best inspiration out there!!!!
You are the BOMB GIRL!!!! I am sending victory thoughts your way!!! Wishing you all the best!!! You got this!!!
Is there anyway that we can watch it live, since they do not broadcast it on television? What day will you be on stage? Is there a certain day for women and men?
Thanks!! And, you’re going to take it all the way again!!! 🙂
Flex online are hosting it to stream it live, Figure pre-judging Friday morning and final is on Saturday starting at 7pm 🙂
Nicole,
I will say prayers for you that you win.
I’m sure that you will do well again.
Best of luck,
Edward
Nicole, you are a champion & you bring your best physique year after year! I have NO doubt you’ ll take it AGAIN! Can someone older (50 yrs old) able to improve their physique year after year? I did my 1st figure competition this past Summer placed 2nd in my age category & 3rd in open, is there hope for me to go at it next year & bring a better improve physique? What are your thoughts in this? What do you reccomend? Thanks!! OX
Thank you! I believe if you work hard enough you can improve your physique no matter how old you are. Congratulations!
You’re a huge inspiration to me and I can’t wait to meet you in person! Thank you so much for all the help, your videos, tips, recipes, etc. Even when you don’t know me you definitely made a big impact in my life, in the good way :)… Keep doing what you love because it helps me become a better version of myself. I’m not gonna wish good luck but I do wish you all the success you deserve and not only in this competition but in life! You look incredibly beautiful and I’ll be there supporting you when you’re on stage! You go girl!!!!!
Thank you!!! xoxo
Do we post questions here yet ?
I’m excited to watch the event. It’s going to be great!
I have 2 questions for you. How important is the light when you are on stage? In short, what are the ideal lighting conditions for this type of event?
Which suit did you pick out for the show and how happy are you with the design?
Thanks a lot and I wish you best of luck!!! 🙂
The lighting is very important to show the detail and definition in your physique. I am not sure what kind of lighting it is….
I will show you the suit I picked in my next Vlog video that will be posted tonight. 🙂
Nicole- what is your biggest obstacle- mentally or physically- when prepping for the Olympia?~
I think the hardest part is self doubt at times. Worry that you won’t be ready. All athletes go through this from time to time. There is a lot of pressure sometimes.
Other than tanning what do you do to keep your skin looking smooth and silky? As your skin’s appearance is just as important as your muscles for competition. Looking for skin beauty secrets! 😉
I exfoliate and moisturize daily. Tanning isn’t good for keeping skin smooth and silky lol but it does give it a nice color :p
Yes skin tone is one of the things we are judged on.
Hi ! You got this! Question- I find it so hard to keep my carbs under 100g. Any suggestions? I have about 140-150 protein a day. Should I up my protein? I try to keep my calories 1700-1900 a day. I work out almost everyday but find the scale not moving. My daily carbs are about 140-150 a day. Thanks
Why do you need to do that? I don’t recommend someone keep their carbs below 100g daily for very long.
Thanks I gotta find my balance !!!! Like you say Trial and Error !!!!
Hi Nicole, building off Erika’s carb question: you said your low carb days are around 50g. Is this only counting your traditional carbs (ie sweet potato, oats, etc.) or do you also count the carbs that are in veggies and protein (like nuts)? Thanks!
I am so…so…excited for you! I will be there this year and cannot wait to cheer you on!! 🙂
Awesome! I hope to meet you!
Goals are like magnets that attract us to a higher ground and new horizons. They give our eyes a focus, our mind an aim, and our strength a purpose. Without their pull, we would remain forever stationary, incapable of moving forward. . . . A goal is a possibility that fulfills a dream. (Lessin 1999)
My fingers crossed for you Nicole!
DRIVEFOR5!
Good luck! ✨
OMG I’m so excited for you! I’ve never been to any competitions like this and haven’t ever trained hard for anything like this. So watching this whole process has me motivated to start training hard. I’m curious …do you lift weights before going on stage to get your muscles pumped? Oh one more thing …it would be super cool to see your first pic 14 weeks ago to see how far you’ve come. Awesome girl!! I’m stoked! Good luck! Good luck!! Good luck!!
Yes we do ‘pump’ up a bit before going onstage. Light lateral raises and shoulder presses usually. Nothing crazy. Thank you for the good luck wishes!
Wishing you all the best, Nicole! I’m sure you’ll rock that stage! 😀
My questions for you: You’ve shown us the “Bikini Bite” product in an earlier vlog – where do you apply it? On the skin or on the suit? All over or just on the edges?
I was wondering how many years you were competing before your first Olympia show? And will you compete in other shows as well or just Olympia?
Thanks 🙂
Apply it on the skin where the suit needs to be held in place.
I started competing in 2003 and my first Olympia was 2008.
I will most likely just stick to the Olympia because of my travel schedule and the time commitment to prepare for the show.
Nicole, You are a fantastic inspiration and athlete. I am rooting for you! I loved meeting and training with you in MI in July, it meant so much to me.at 53, I am just 3 weeks out from my first figure competition and your site and knowledge has been huge . Good luck and thank you. You are one if a kind! Xxoo
Nicole, I have been following you for a year now and can’t believe how time seems to go so quickly. You are beautiful inside and out. You look AMAZING!!! I go onto your site every day for workouts, tips, recipes and the inspiration you give out to all. Your motivation helps me to push through when I feel weak. At 56 and 7 children, I go to you for my get away. Although I can’t keep up with you, I sure do try. Best of luck to you!! You have worked so hard and it certainly has paid off. Take it all in and enjoy. We are all supporting you and wishing you the best!!! You are already a winner. Thank you for helping us all.
Wow! You are such an amazing lady! Keep up the great work! I hope to be like you one day although I don’t know if I could do the 7 children lol 🙂
Hi Nicole,
I have two questions: (1) Is the Olympia televised, or is there a way to stream it online for those of us who cannot make it to the show in person? (2) How detrimental is diet coke / diet pop when trying to lean out? Thank you for all of your information and good luck at the Olympia!
You can watch the live webcast Saturday night at http://www.flexonline.com
Diet coke…. IMO one here and there isn’t going to prevent you from achieving weight loss, however sometimes the sugar substitutes can make you crave more sugar which can be detrimental to getting lean.
Hi Nicole, good luck this weekend. You look awesome and your hard work is going to pay off. My question is what is your schedule like after finals. I get into Vegas Saturday morning but I don’t have tickets to the show. Wish I did but we’re going with another couple. When do you make booth appearances or meet and greets? Do you need tickets for that and if so how do I get them. Also you mentioned that you are going out to dinner with your family after the show..your big win
Sorry nicole..I just watched your packing video and it answered most of my questions 🙂 thanks so much. Your amazing! Best of luck!
Shouting for you from England:
GO! GO! GO! NICOLE!!!!
Mrs O again 😀
What´s your opinion on Kai Green been out of the competition?
I feel, it´s not good for the champ Phil Heath as well. If Phil wins, everybody will say, yeah because Kai was not there… you know what I mean!?
It is sad. I really love both athletes and at this level you want to see the best of the best compete. I don’t know the whole story but Phil is a great competitor and trains just as hard as anyone else. So if he looks the part and deserves to win, regardless if Kai is on stage or not, he should.
Hi Nicole, I could ask you a ton of questions and I’m so excited to see live here.
As you said, not all of us could make it to Vegas this year.
1. Do you get sometimes doubts before you go out on stage, when you see all the other girls also looking very good?
2. how is the Olympia week for your boyfriend Alan? Is he also excited, does he stay by your side all the time?
3. Have you been thinking about loosing this year? How would it affect your life ?
4. What do you like at least at this week before contest and what do you like most?
5. Nicole, I wish you all the best for Friday and Saturday and I’m with you like tons of other people also when you go out on stage. It is so exciting to think ok now she is doing probably this and this and later this and this. You are such an inspiration and you are one of the reasons why I could change my unhealthy lifestyle in to a healthy one. THANK YOU SO MUCH !!!! We love you
Ellen from Norway
1- I used to but then I realized that people look completely different when they are onstage vs what you see backstage. The only thing that matters is what you look like when you are up there.
2-Allan is my #1 support. He is there to calm me down and keep me positive. He is amazing. And yes I do believe he is excited 🙂
3- I never think about losing. If it happens, my life will still go on and it will motivate me even more. I’ve lost before and I am still here.
4- Least would be feeling a bit depleted and anxious. Best would be the pomp and circumstance, seeing friends and competing of course.
5- Thank you!!
Hi Nicole! Good luck this weekend!! I can’t wait to see you take the Olympia Figure title again!!!!
My questions are:
1) what is your opinion on birth control when trying to diet for a figure show? does it really make a difference in losing fat once coming off birth control? What is the best option for birth control for competitors?
2) I have been told in order to go pro in figure, I would have to use some type of performance enhancer. I would like to know what your opinion is on estrogen blockers and other light performance enhancer usage for competitors?
Thank you so much for taking to the time to answer our questions! You’re an amazing role model to this industry and my top idol!
Clarissa
1- I would consult your doc. I would not make any drastic hormonal changes during or before the start of a prep. It absolutely can make a difference.
2- This is of course a personal preference, but it is also illegal in the sport. Think about your future and what effects it could have….
Thank you!
Hello lovely lady from UK
Hey there! xo
Hi, unfortunately I’ll be sleeping cuz it will be nighttime here in Europe.
1: do you sleep well the night before the competition?
2: how does your last workout looks like?
3: what will be the first thing that you will be eating after the finals ?
4: will you hit the gym next week or are having like a rest week?
I wish you all the best Friday and Saturday! I am so excited seeing you on stage again!! Keep inspiring people! You are the such a inspiration en motivator. Thank you so much!! My high light this year is meeting you in person at the euopean. I think you don’t know half of it how much we apriciate you for everything you do for us members. Much appreciated!!!!!!
Enjoy the Sunday with your loved ones!!! Sending lots of luck across the pond!!
1- yes lol sometimes I take a benedryl to ensure a good nights sleep
2- My last workout was last night and I trained back. It was moderate weight- good pump and finished with abs
3- Probably the chocolate bar I bought at the grocery store lol
4- YES I am too motivated not to!
Thank you for being a part of my journey!! xo
It’s so exciting seeing you bring this all together…you are amazing! Thank you for sharing all this information. It’s so motivating and you’ve made it so real by your openness and honesty. It’s so clear how much everyone on this site loves you and how much we want you to show your very best! My questions:
– Could you please explain again how you manipulate your salt and water intake these last few days to get the skin tight around the muscles?
– what type of weight and reps do you use backstage to get the pump/fullness you are looking for?
Thank you Bindee!
I will do a video on this separately. This varies from show to show and person to person. Ideally if you are in great shape and lean enough you shouldn’t need to manipulate too much.
15-20 reps with like 10lb weights. Super light.
Hi Nicole,
Hope this Olympia peak week has been going well so far!
My question for you- In all the years you’ve been competing, especially 8 of those being for Olympia, what do you think has been the biggest obstacle for you along the way that you’ve overcome?
Can’t wait to watch the finals live, it’s a 3am start here in the UK on Sunday morning but i’ll be setting the alarm eager to watch! All the best for it Nicole and thank you so much for sharing the journey again this year on the website.
Charlotte xo
Biggest obstacle would have to be offseason and keeping my weight down and in a good place. Contest prep is very extreme and it is always a challenge to transition that into a more balanced diet. I am always working on getting better.
Good luck!!!
Good luck!!!
Hi Nicole,
First Question: Could you please explain ‘Creatine Loading’ before a competition and how to do it properly?
Second Question: What are your thoughts about Questbars and Quest Protein Chips? Personally I love them. The marcros are great, they keep me for binging or from cheating more than 1x a week on my diet. However I’ve never heard/seen you mention them, so I was wondering.
Thank you for sharing your journey. Good luck these last few days!!!
I don’t recommend creatine loading before a competition….
I have no problem with Quest products. Great in a pinch!
Thank you! I hope you are doing great!
Do you supplement with creatine? Which type do you recommend?
I have in the past yes. I am not currently taking it. Any creatine monohydrate is good
Did your suit arrive yet?!?!?
So excited to see you step on stage and claim your 5th Olympia victory! (I’ll hopefully be watching online and cheering you on.) You inspire me to keep pressing on toward my goals! You’re a true champion in every sense of the word!
LOL Yes! I just got it yesterday morning. I show it to you in the video posted later tonight!
Hi Nicole,
I take L-Carnitine on an empty stomach every morning before I do cardio. Would that still be considered fasted cardio?
Thank you and good luck this weekend.
Kelly
Yes it would still be fasted cardio 🙂
How can I load my pic on by my name?
Email info@nicolewilkins.com and we will help you
Thank you Nicole!
I AM SO EXCITED!!! The Olympia & The Olympics are the only sports I truly enjoy watching! I am even more excited to watch you again, oh my goodness I was so anxious last year watching you on stage, I wanted to cry when you won since I’ve been a member on here for awhile now & I saw IT ALL that you went through!!!! I really think bodybuilding is one of the hardest sports out there, since you gotta be 100% dedicated!
I have a couple questions~
1. this might sound dumb lol… so last year you had to bring a fridge, does the rooms in the Orleans now come with a fridge?
2. was this year’s prep harder than last years? I followed your journey last year, & you said you were ready earlier too.
3. any reason why you don’t incorporate turkey into your nutrition plan?
4. on the video Figure Dynasty that featured you, there was a part in the video where one of the workers back stage mentioned if you need water to let him know… have you ever asked for water on stage?
Thank you!!
1- The original rooms do not have refrigerators. This year we got a suite bc it comes with a fridge and to me, that and the extra space was worth the extra money lol
2-Yes a little bit. They are all hard to be honest
3- I have before but it is a little too dry for me
4- Yes once. 2012. The lights are super hot
Hey Nicole,
I do not have a question because I think you cover soooo much usually and keep it simple and so detailed at the same time. I will be watching live online like last year and will be cheering as loud as if I were there. You are an AMAZING athlete and person and only someone with the drive (for 5!) you have make it all come together and the reason you bring an amazing package year after year. You are beautiful, a beast in every right and inspiration to us all. Much luv your way! KILL IT GIRL!!!!!!!!!! 🙂
Thank you Heather!
Can’t wait to watch you compete again! It’s so exciting to watch. You gave this prep your all as you usually do, and your results represent that. Best of Luck this weekend. You are such a fantastic motivator, and on low energy days, watching videos on this site make me kick my own ass. Thanks for doing this site and taking time out of your insanely busy life to share it with us. <3
Thank you!
How important to you is it to take supplements while training on and off season?
Supplements can help with recovery, energy, stamina, muscle building, joint care, immunity, etc. However, they work best when coupled with a solid diet and workout program.
Best of Luck to you!
Hey Nicole!
My boyfriend and I are studying to become personal trainers and one of the constant questions we come across with clients is “how do you lose weight while still gaining muscle?” What are your thoughts?
It is challenging to do both bc to gain muscle you have to take in enough calories and to lose weight you have to be at a deficit which makes building muscle more difficult. However, if you are new to working out and are just starting to watch your diet more closely, incorporating a weight training routine and cleaning up your diet will help you gain muscle and lose weight. If you are more advanced and have been lifting for a while, it will be much harder to do that.
Helloooo Nicole!!! 😀
And HAPPY Olympia eve-eve-eve (?) :-p
You may have addressed this at some point, but if you did I missed it. How do you deal with hunger? Have you mentally trained yourself to wait it out or know it will eventually pass and mentally focus on other things? Do you eventually get to a point in competition prep to where you are just so use to being hungry all the time that it becomes a “normal” state or do you not feel too uncomfortably hungry that often? I’m not talking about cravings, like for peanut butter ;-p, but actual physical hunger sensations.
Thanks so much, I can’t WAIT to see which suit you picked! You are going to look absolutely stunning on stage!!!! 😀 #drivefor5
~ Naomi
I am never actually growling. It is more of an ‘unsatisfied’ feeling. It is often although mostly at night. I just have hot tea, coffee or keep my self busy. This is the reason I work so much too lol-
Thank you!
Hi Nicole! I am so excited to see you hit the stage! I know you will look amazing!!!
I do have a question: what is your favorite part of the whole Olympia weekend/experience? I know there is so much going on but I am interested in knowing what you look forward to the most.
Thank you and I will be cheering for you from Virginia!!
Being onstage is my favorite part!!
Hi Nicole,
How is your carbs during this peek week? Do u still do low and high carbs days during last week?
I never follow a structured carb cycling program. It is totally random. Right now my carbs are a bit higher to keep the fullness. They will probably stay high up to the show.
Thank u!!! Good luck, u r truly champion.
Also u said u can post video about cheat meal and how do u eat the rest of day.. That would be great
Do you prefer liquid or pull form when taking glucosamine and chondroitin?
Pill form
Do you go into these competitions thinking you will do it as many times as you can or do you have a set time cutoff that you are thinking about? It’s so great to see you compete – but I imagine it would get draining sometimes – or doesn’t it? Can we expect to see you competing for many years yet? So exciting!!
I am going to take it one year at a time. I only compete once a year because of the time commitment and the intensity of the training. However, I am still young and healthy at 31. So, I have some time left.
My friends and I are cheering for you! Best of luck Nicole. You’re our inspiration!
Thank you!
Did your suit come in and is it what you had envisioned it to be???
Yes it is beautiful. I explain more in my next vlog tonight
Why am I not able to see anything?
Not sure what you mean?
Hi Nicole,
Do you make any changes to your diet between Friday mornings judging and Sat night? Best of luck! Your workouts are amazing and I am so glad I became a member.
I just keep things light and tight. Lean protein and carbs at each meal. I may have one or two steak meals.
I am glad you are a member too 🙂
NICOLE FREAKING WILKINS!!! You are such an amazing role model for fitness girls everywhere – I am so excited for you and the package you are bringing to the Olympia this year. #drivefor5 I just competed in my first show last weekend and watched all of your videos & read your blogs to prepare- so thank you for that!!
What are your opinions on fasted cardio/lifting? I will usually sip on BCAAs if I do it so that I’m not burning off muscle…not sure if that is a correct train of thought though. Also- what are you thoughts on manipulating sodium/water during peak week? Should white Jasmine rice be only post-workout or could it be eaten throughout the day? What is your favorite post-workout meal?
Oh! & thank you for liking my Instagram photo today- I just about had a heart attack when I saw you liked it. It was a stage shot from my competition matched up against one of yours. You rock Nicole!!! <3
I know many people who do fasted cardio and some who do it lifting too, I do cardio fasted but I would not have enough strength to weight lift fasted.
I manipulate sodium and water but it depends on the person and their conditioning
You can have white rice anytime of the day
Post workout meal- shake with fruit 🙂
You look great! Thanks for tagging me!
You look great Nicole. No questions, I just want to send you positive energy for this weekend. Thank you for sharing your journey.
Thank yoU!
Dear Nicole,
First allow me to congratulate you on your achievements and thank you for being such an amazing role model. I’m looking forward to meeting you one of these days. Will you be making any future plans to tour?
Yes we are putting together the Phat Camp schedule now.
Thank you so much Christina!
Hi, Has it started? Unable to see any video….
It is not a video- just written Q&A. If you know of a private video program where I can actually chat with you guys face to face in the future, let me know!
Zoom! It’s awesome!
Thanks, sorry should have read the details. Good luck!!! Love all the info 🙂
No question – just a BIG THANKS!
I made it on here! Just wishing you the BEST of luck from Australia!!!! cannot wait to see you onstage. Thank you for sharing your journey and being so giving and real……
Thank you!
Love your workouts but people tell me I have to stay with the same routine 4 weeks before I change it to see results. Is this true? I switch them every week.
Any idea on how to grow legs? I do your workouts but my friends say I am doing too much for them. So confused. I build my muscle on top frame very quickly but legs my legs are so hard to grow. Any advise?
I have done your shoulder workouts and have received lots of compliments!
Thank You!
You can keep the workouts the same for 6-8wks before changing them if you want to. As long as you are challenging yourself each week.
Try increasing the volume, more exercises. Increase the weight and make sure your form is correct. You also need to be eating enough food to build muscle. If you are doing a lot of cardio, cut that down too.
Hi Nicole! Do you cycle any of your vitamins or supplements (you listed them in your photoshoot prep earlier this year) when you’re in the off season? If so, which ones (if you don’t have time to answer which ones, that’s fine, but can you talk about the importance of cycling?)? Many thanks! I hope to see you this weekend….I’m sure your line will be looooooooooooooooong! 🙂 xo!
PS: I wonder if you could do a Q&A in Google Hangout? That might be an idea…
I thought about that, but need to look into it more. I don’t know how I could get members in there.
The only ones I really cycle on and off are the ones with stimulants in them. Your body will get used to it after a couple months.
I hope to see you too! xo
I’m 35 years old, hate being this old, and am going to compete in bikini soon. Which division is the best to compete in open or masters? I feel masters is tougher because I tend to think people have been training since a teenager.
If you are 35, you should do open and masters. You trained hard, do as many categories as you can!
Hello Ms Wilkins! You are my inspiration and I have been watching your Olympia Prep as I am prepping for the 2015 NPC Nationals, Figure Class E. Thank you for sharing your experience with me. I spoke to you at the PEC Vitamin Shoppe Event (I gave you one of my protein bars that I home make : D ) and I will be sure to say hi when I see you at nationals again!
I was curious to know if you use a source of sugar right before stage to increase the pump, or if you do something like pancakes in the morning of show day, or fries burger night before. I eat clean year round and I have always hesitated about using other foods aside from my white rice, sweet potato carb up and I was interested to hear if you do any of that or if you just keep it to the foods you are used to in prep.
#drivefor5!!! You got this! You look better than ever!
Oh yes!! OMG it was awesome 🙂
I don’t use sugar or any burgers. I am super sensitive and rely on the foods I have been eating instead. My metabolism isn’t that fast and I would worry I would hold too much water.
Thank you!
Hey Nicole!
first off – good luck!!
second – did you buy shoes at the Nike shop on the way??? lol!
cindi
Ha! Yes! of course- you know me better than that. It is tradition.
LOL! glad to hear it! 🙂 looking forward to seeing them during training videos! ;-P
Thank you for sharing so much valuable information and your journey with us.
I’ve been working my way through your videos starting with the oldest ones, so if you’ve answered this question already, I haven’t gotten to it yet: Can you discuss water and salt manipulation in the days leading up to a show?
Thank you & All the Best to you!
I’ve been on here all evening, no live streaming is happening???
its not live streaming Pamela – just Nicole answering questions in the reply sections 🙂
Thanks Renae, the replies weren’t coming up…I logged out and logged back in and could read the responses 😉
Finally got to read them, I think you are already off…but….GO FOR IT GIRL, YOU GO THIS!!! 😀
I am still here! Thank you!
I found out that I have hypothyroidism this past Janurary. Do you know anyone or have you trained competitors before that compete(d) with hypothyroidism?
Make sure your thyroid levels and medication are in the normal range before beginning a prep. It can make things a bit more challenging, but it is possible. Health is always first.
What’s your post show treat that you’ve been looking forward to?
Hey Nicole!
Please clarify the new Figure rules for 2016. Seems like Figure has been slowly creeping to vascular, striations, and separation. I applaud Sandy Williamson for making this decision, but it seems that the new rules are just the old rules that they are going to enforce, and also does this pertain to IFBB and NPC? Rooting for you! You look AMAZING and love the new hair for this year! <3
Love you,
Alicewolves
They tend to scale it back every 7yrs or so it seems. To me, the figure winners at the pro level lately have been much more muscular than in years past. They will want the girls to come in about 10-15% less muscle and slightly softer.
Thank you 🙂
Nicole,
How does your nutrition look when “bulking?” I know many people load up on protein and carbs and add some extra fat in there, but I’d like to know more specifically what macros look like and how your training and cardio change. Thanks so much and best of luck to you!!!!
Sara
I am going to have to do a very long and slow reverse diet after this show, so I am not really sure where I will end up yet. My training will stay similar- heavy. My cardio will be reduced and I will incorporate more HIIT and fun stuff to mix it up.
Just wanted to say good luck from st louis and I hope you win your number #5!!! cheering you on from here!!!
What are your best tips and tricks to overcome a plateau?
Stay consistent. If you are judging a plateau by the scale, consider all of the other positive changes going on- increased strength, edurance, energy, etc.
so is it live streaming for anyone?? I’ve logged in several times and I don’t see anything.
It’s not a live stream video. It’s Nicole replying to questions in writing that we’ve posted so far.
Hi Nicole! Watching your prep this season has been so motivating. I’m 5 weeks out from my first show (yikes!). I have been watching your videos/blogs during my morning cardio sessions – great motivation real time to push harder and also a motivation to get out of bed in the morning. So THANK YOU!!! best of luck with everything this weekend. You have done all the work, now it’s time to enjoy and have fun.
Also curious if Friday’s events are streaming online too?
Thank you! I believe only the finals will be streaming. I am not sure.
Hi! Can’t wait to see you kill it at the Olympia!!! Question: do you regularly take on personal training clients in Temecula? I live in Escondido and wondered if you train people regularly?
I wish I had time to take on more clients…. I am not home enough.
Hi Nicole,
One of my dreams is to see you on stage one day but I will be tuning in on the live broadcast for sure! Best of luck to you! BE in the moment you have worked so hard!
Breanne 🙂
Do you eat the same thing every day and if so how do you overcome food monotony?
Sometimes- It is easier for me to eat similar foods. If I like it it doesn’t bother me. This isn’t necessary of course. If you are more creative and enjoy cooking mix it up!
Nicole ur cardio for the olympia was usually twice per day u posted how did u structure it most of the time was ur morning running steady state mainly or hiit sprints or intervals? And then at night would u slow down any to steady state or did u still do high intensity then as well? And good luck girl you are amazing !!! This site has been so helpful Im a lifer 🙂
I did a steady state run in the morning and then usually intervals on the stairs at night.
Thank you!
I am so excited to watch you in this year’s Olympia. You’re going to do great! I was wondering what you do for recovery after your workouts.
Stretch, glutamine, massage, chiropractor, water, foam roll 🙂
no ice baths…I knew you were super human!
I have a hard time arching my back as much as a lot of girls do on stage. Can you recommend something for low-back flexibility? Or should it just be super painful to arch when you are flexing?
I would give yoga a try. That will help immensely!
Did you show your suit yet?
Tonight
How much water are you allowed to drink this week?
6 liters yesterday- 4 liters today. Tomorrow probably 2 liters.
Wow! You’re so awesome! You’re going to totally rock this Olympia! You’ve worked so hard! I can’t wait to get my drive for 5 shirt so I can wear it to support you this weekend! I wish I could meet you! You’re my biggest inspiration!
Hi nicole- it’s Jenn from ottawa, Canada…. I am so excited as you embark on this adventure. In your earlier blogs about the prep, you had many frustrating days and often said that this prep has been hard. Why do you think the prep was harder this year and what was the turning point? Also, does your trainer give you a diet plan or do you create it yourself.
Best of luck…….just know, we are all cheering for you.
Jenn
Ottawa, canaca
Hey Jenn!! Good to hear from you!
I think my body was just slower to drop body fat this year than last. The turning point wasn’t really until this last week. I probably won’t be where I need to be until Friday when it counts. I have macros to follow and I pick my food sources. We work together but I do have guidelines to follow.
Thank you!
what are you looking forward to the most after the Olympia…. besides holdign the beautiful trophy you deserve??
Awe 🙂
I am looking forward to being with my family and seeing everyone who attends the expo. I love this weekend so much- it is a lot of fun!
Hi Nicole,
First, you look amazing abd can’t wait to see you on Stage. Bring it home
Thank you!
Nicole,
Not only have you inspired others to be fit and healthy but along the way you’ve taught us to be compassionate to others who may be farther away from their goals than us. Your passion for winning never gets in the way of your desire to inspire others, no matter where they are with their goals. You have attracted followers as wonderful as you are. Their comments and questions are always full of kindness and support. You are a winner in SO many ways Nicole.
Good luck in your strive for 5. You deserve it! from home…Murrieta, Ca.
Thank you!
Nicole, I’m a new member here, but I have already learned so much! Thank you for taking the time to answer questions and do the vlogs! I love all the knowledge you share. You are my inspiration when I’m working out! I am pulling for you to win #5!!!!! GOODLUCK!!!!!!!!
You got it girl! Thank you!
Any plans to come to Australia with Phatt Camp????? I neeeeeed to plan it early as I’m in North Queensland…. btw – its so pretty up here in the tropics ans Whitsunday Islands whee I live if you need a short holiday and relax time!
Yes we will be coming to Melbourne and Gold Coast the first 2wks in April!!
Oh no! I will be travelling thru South America 🙁
That’s my birthday week! lol! might have to spring a trip to Gold Coast!
Hey Nicole?
I might have missed you – how did you find your energy levels in the last week of prep this year? you seemed really well this year in the videos compared to last year.
Is it always the case that the closer a comp gets, the more tired a competitor gets?
I don’t really know lol
I am feeling really happy right now. Staying mentally in a good place and feeling good about my physique right now. I am just going to enjoy every moment.
Not always- I am eating more food now so maybe that has to do with it!
lol! cool – was curious on how it goes. Thank you and glad to hear it!
Good luck hey and wishing you all the best!
hi Nicole! I am so proud of you. Beautiful inside and out. Thank you for sharing your journey and time with all of us! You are so inspirational! Get it girl!
Thank you Heather!
Hey Nicole! Best wishes for this weekend. I know you’ll do great! Has the figure competition become what used to be the women’s bodybuilding in the eighties and nineties? Where can I read something that tells the differences in each division, from bikini to figure to physique, etc?
go to http://www.npcnewonline.com for all of the rules and regulations for each division. Old school bb is similar to physique division now
Thanks and good luck!
Hey Nicole! I am very excited to see how you do this weekend. I know you got this!
I had a few personal questions I always wonder about with competitors at your level. You don’t have to answer if you don’t want to at all!
Do you ever plan on having kids? And do you have breast implants?
Less personal question… When you win this year will compete again next year?
You are awesome keep it up and good luck!!!!
Yes I would love to have kids
I do have breast implants.
I hope to, but we will take it one year at a time 🙂
THANK YOU SO SO SO SO much everyone for being a part of my site and being a part of my journey to the stage this weekend. I feel like I am not only doing this for me, I am doing it for all of you too. Each of you have helped keep me focused and inspired along the way. You are amazing men and women and I am so happy you took the time to hang out with me tonight.
LETS DO THIS!!
just a way to thank YOU back Nicole!!!!!
Now go rest so you can go ROCK THAT STAGE!!!
You are so genuine and a wonderful role model. You are one in a million! Your beauty is deeper than your physique. I adore everything about you!
You deserve to be where you are! GO GET IT GIRL!!! WORK THAT STAGE!!
WooHoo…. Go GIT-R-DONE girl!!
I’m so excited!! You really are such a remarkable person!! Your beauty shines from down deep!
Good luck Nicole! I will be there to root you on! So inspirational. Love all of your videos and I am inspired by your journey. Hope to see you at one of the booths.
Celena
Thank you nicole for taking time out of your day to respond to us…… You really are an incredible person on and off the stage.. enjoy the olympia weekend.
Hope too see you at phat camp soon.
All my best nicole….
Jenn
You going to do great Nicole
Hi Nicole,
My questions were cut off and only my wishing you luck posted
Omgosh it didn’t post my question again
Wish you had a booth there with your clothes ! Best of luck but I think you will bring home #5
Good luck Nicole!!! Can’t wait to watch you!
I don´t wish you look, cause you are amazing! I wish you success! That your dreams come true and you get what you deserve!
I have registered a short time ago but i am so thankful for your time and your videos! You are so a real inspiration and motivation for me, thats amazing. Not only cause you have such a wonderful body, you have a great personality too!
For sure, i see many ifbb pro athletes in facebook but you are on of the less which don´t have to sell her own with breast and asses, you are one of the athletes which have so many fans cause of your bodybuilding career and your personality – not for showing nacked pictures and thats what i love!
You got to rock this stage and show them how to look a real Ms Olympia Figure has to look like! This is your stage – your show ! You will make history again and take the fifth time the olympia title!
ah i meaned “Luck*
You are still my number one!!! Keep that #driveforfive motivation!! That Will make you eager to want more!! You got this!
Njoy your time with your loved ones!! XOXOXO!!!
I keep looking at pictures of you from the Olympia, everything about you stands out! I can only imagine what an emotional moment it was receiving second, yet you stood up there with such class and elegance. You have a beautiful physique but the way you carry yourself separates you from other competitors that much more! You seem like such a humble, down to earth person, I hope I get to meet you some day. Keep on inspiring girl #drivefor5
You are already winner,congrats,and celebration!Good luck
Hi nicole, I’m not sure if you already answered this. But did you only do a tan the night before and tan the morning of? With the show going over three days do you not get to shower for the three days or shower and top up the tan? Do you believe in shaving all you body hair so the tan sits evenly on the skin.
I loved hesring you talk about not manipulating sodium and water tooo much.
We live streamed from Australia. You’re still my #1
what is the age range of the ladies at the olympia??-and the best of luck