I get a TON of questions asking about the differences between my healthy offseason diet and my contest prep diet. Well, in this video I decided to break it down and show which foods make the cut and which don’t – and which get cut out versus which stay in the plan as the contest gets closer. Even if you’re not looking to compete, the info can be a huge help in helping you lose body fat and maintain muscle.
thank you for sharing 🙂
I think the big take out of this for me is, test how your body responds to different foods and know what effect they have so that once you come to prep you know what to eat more of and less of or remove.
While I am off-season this is something I need to play around with and journal.
Log in to replyGreat video! I Appreciate the insight to your nutritional regime. Would you be able to do a video on how to count your macronutrients and what foods you count vs. which ones you don’t?
Log in to replyHi, during your 12-14 week prep do u ever have a cheat meal? If so how often. I hope you answer my question I have asked you like 4 and I never get a reply 🙁
Log in to reply@ Erika Torres – The reason you may not receive an answer is because she may be very busy (she does mention that she travels a lot to engagements and takes time to both set up and upload these videos) and when she does answer she may focus on questions that she hasn’t already answered in her other videos. For instance, your question has been answered in a few of her videos – including this one where she answers your question at the 13:45 point. She also mentions this in her food prep videos so you might want to check them out! They are very helpful and give us a lot of “food for thought” (pun intended-LOL!)! HTH! 🙂
Log in to replyThank you for sharing your insight! You are incrdebily generous and provide excellent, sound information. Again, thank you =)
Log in to replyAnother extremely helpful video Nicole! I’m not competing until March for the first time but all the information I have received from you has been so helpful, thank you so much for sharing! 🙂
Log in to replyWe’ll you definetly crushed my dreams on the walden farms and so you think it’s not butter but gave me insight on body fat not changing 🙂 thanks so much one of my favorite videos!
Log in to replyYou made a really great point about all the hidden artificial sweeteners and additives. I hadn’t really thought about how quickly they add up in a day. I’m going to pay a lot more attention to it now and try to cut it way down!
Log in to replyI agree! I kinda gasped as she pointed to many of the things that I actually use throughout the week but never considered! This could be one source of the plateaus I’ve experienced! The flavored BCAA powder that I use, the tablespoon of sugar-free vanilla in my coffee in the morning and the 1 packet of splenda in my oatmeal! Yipes! There’s no telling where the other hidden sweeteners are so I think that I’ll have to literally step outside of my habits and consciously note what I’m reaching for during food prep!
Log in to replyHow do u feel about almond unsweetened milk and powered peanut butter?
Log in to replyYou have done an amazing job. My question is Do you take any supplements and if so, what are they?
Log in to replyProbiotics, L, cArnitine, Larginine,, do any of these help?
Thanks for the pointers. Very good information!
Log in to replyThanks for sharing !! Very interesting and so much infos … You are a real champ ! Can you tell me in your prep how many calories daily are you targeting and whats your daily macros? Thanks it’s very helpfull 😉
Log in to replyThanks for sharing !! Very interesting and so much infos … You are a real champ ! Can you tell me in your prep how many calories daily are you targeting and whats your daily macros? Thanks it’s very helpful;) i am using myfitnesspall to track my macros and cal ..
Log in to replyThanks for this great info. What are your thoughts on Ezekial products, specifically Ezekial Bread?
Log in to replyGreat! There was no way I could add in every single food in this video. I know I missed a bunch but the ones mentioned are the ones I typically have on a daily basis.
Log in to replyNicole would you ever add Braggs liquid aminos to your rice ? I use it as a soy sauce alternative? Thank you for the insight!
Log in to replyThanks Nicole for the tips on what you eat all season long, cut out mid-way and what you eliminate entirely as you close in on competition day. Looks quite a bit like what I am eating but I do keep my protein powder in.
Log in to replyLOve it Nicole. thanks for sharing. I do Bikini shows. I am out off season, but about to be on season as well. I have a nutritionist and my nutrition plan is almost like yours.
Log in to replyHow many times a day you eat the good fats? I eat 1/3 of avocado with 6 egg whites on my meal 6.
Ive got to ask this question! What do u do when u are having sugar cravings??
I slowly cut out foods as well….and of course 8wks out for me, I definitely start
getting “the cravings” some days not that bad and other just horrible. My coach is aware
and we have tried different subs… But it never statifies the craving and i won’t give in just because!
some of those craves also attack around my almost. but, not really cycle :/
THanks,
Log in to replyA
Is there something wrong with this site at the moment? I have tried on three devices to watch the videos and they are not loading?
Log in to replyThe nutrition insight that you provide always sparks ideas for me!
Log in to replyHi Nicole! Thank you for this video. When using unflavored protein powder, do you just add water and take alone post-workout? Or do you mix it into somethings else (e.g. oatmeal) generally? Thank you.
Log in to replyHi Nicole, thanks for that great video! Just one question, towards the end of prep you eliminate the fatty proteins like salmon and red meat but still maintain some fat with the nuts and avocado?
Log in to replyNot always- I still have some fat throughout each day. However, it all depends on how lean I am and how much bodyfat I still have left to go.
Log in to replyThank you so much for this video. I felt it was really helpful. I get off track sometime.
Log in to replyWhat do you think of Stevia Blend during Contest Prep?
Log in to replyTotally fine.
Log in to replyI really appreciate you addressing the sweetener and gum and their effects on the body. I had heard of people cutting gum but never really thought about it. It’s only in your last few weeks that you really cut those it sounded like. I love splenda and am allergic to stevia so it’s kind of hard…but if you are focused and have a real goal you are committed to then you do what you have to…Thanks again for sharing this!!!
Log in to replySuper
Log in to replyI love this!! Thank you for sharing.
Log in to replyLove this info! And this came at the perfect time for me, I’m going back onto macros tomorrow after a metabolism re-set. This gets me excited! Thank you!
Log in to replyNicole,
Log in to replyWhat do you think about asparagus? Do you eat it during prep?
Thanks
Yes! Very good choice for greens!
Log in to replythank you for sharing! 🙂
Log in to replyGreat run down Nicole, I keep learning from you and I love it! Thanks! And you look great as usual!
Log in to replyNicole-
Log in to replyI just wanted you to know how helpful your site is to me already and I just signed up. I have followed on fb for some time now, but honestly, I have gleaned more useful information in an hour than I did when I was paying a personal trainer/nutrition specialist. Thanks so much! I may be 50-but I still have a competitive edge and the desire to look my best at any age! You are a real inspiration! Looking forward to using this information in my training this year! 🙂
Hi Nicole, Thank you for the great info, when I try to lose body fat I go low carb but that’s how I’ve been told, and I think that’s why I keep hitting a wall. I’m surprised you eat oat every morning and rice as well. How much carbs do you eat per day while trying to lose body fat? How would you count it? Like before cooking or after. Would you count the carbs in the veggies? My goal is to build big muscles and lose body fat, I’m failing in losing body fat specially when I stopped doing HIIT due to hitting my shin bone, any advice is highly appreciated!
Log in to replyDuring your off season do you usually drink diet coke?
Log in to replyHow many cheat meals a week do you have
Log in to replyAwesome info. Thank you 🙂
Log in to replyHi Nicole. I’m kinda new to your page. But I’ve already seen like 5 videos☺.
Log in to replyThanks so much for this info. I’m competing in 16 week’s and still have a whole lot to learn when it comes to my macros. It’s so nice of you to share this with all of us. Hugs from Nicaragua. Hope to see you at the Olympia this year, last year I didnt have the chance.