- Name: Nicole Weeks
- E-mail: firstname.lastname@example.org
- Age: 30
- Where: Orlando, Florida
- Height: 5' 5"
- Weight: 118 Lbs.
- Years Bodybuilding :4
- Favorite Bodypart: Abs
- Favorite Exercise: Lats
- Favorite Supplements: NSI Synergy Multi-vitamins, Coral Calcium, MSM, Glucosamine/Chondroitin, L-glutamine
How Did You Get Started?
I started training in 1999 and it became a type of therapy for me after leaving a domestically violent relationship. I did the Body for LIFE Challenge and was a top finalist in 2000. I met up with some online BFL message board friends at the 2000 Arnold Classic, and while watching Jenny Worth do her fitness routine, I remarked to a friend sitting next to me, "Hey, I can do that!" And they replied, "Well get up there and do it then!"
So I started training to compete and took the big leap the following year in 2001 by entering the Women's Tri-Fitness obstacle course and fitness competition. In 2002 I placed 9th overall out of over 100 women. It was my greatest achievement to date after having been overweight and not having competed in any sport for many years.
But being the true competitor that I am, I always raise the bar. I wanted a pro-card! Last year I started competing in the INBF. After getting a feel for what I needed to do, I made the necessary adjustments in my physique, and worked on my presentation.
I was invited to the WNBF Natural Northeast Classic, and it was just incredible to walk out onstage with all those incredible physiques, knowing that I was now one of them. And now I'm looking out into the audience from the stage after being in the audience looking up at the pros only 5 years ago.For more about me visit:
What Workout Plan Worked Best For You?
Click Image To Enlarge.
Photo courtesy of Hal Wade
I started with Body for LIFE (alternating upper and lower body workouts and HIIT cardio) to lose the fat and grow some muscle for the first year. Then I changed to a standard split upper-body routine with high weight and moderate reps to grow some more and increase my strength.
I went a little overboard, enjoying my new found strength, so now I have to tone the muscle down and focus more on the dieting down. My current workout scheme is a 5-day split upper-body routine. I train intuitively, so sometimes when I have a lack luster workout, I'll redo it a couple days later. Or I'll feel that my shoulders need a day all to themselves. Or even better, if I trained my back so damn hard it's sore for five days, I skip it the next time around.
You have to learn to listen to your body and understand what it needs.
Sample Training Week
Day 2: Back/ Bi's/ Abs
Day 3: Rest
Day 4: Legs (alternating between weight training sessions, and a 3-mile run session)
Day 5: Rest
Cardio is done on my rest days. Then once I'm 8-10 weeks out from a show I do cardio EVERY morning at 5am in addition to cardio in the evenings of my rest days. I change up my cardio between sprint intervals for 21-24 minutes on the treadmill and steady pace for 30-45 minutes on the incline trainer (treadmill w/ incline between 15-30% grade).
What Nutrition Plan Has Worked Best For You?
I can't handle the "carb cycling" and "no carbs after lunch" type diets. My brain just goes nuts! I'm very carb sensitive, so I have to keep things steady and low-glycemic, kind of like what I started doing back in the Body for LIFE days. I eat protein and carbs/vegetables at every meal, but very small portions.
During contest dieting my only carbs/veggies are oat bran, All Bran Extra Fiber w/ unsweetened soy milk, broccoli, green beans, raw spinach, and maybe a little sweet potato. Food is fuel, so I had to get over eating for taste (eating for comfort) real quick!!! I also learned last year that my body doesn't need an obnoxious amount of protein to maintain the muscle I have.
In fact, if I eat too much protein, my body uses the excess for fuel and defeats my low-fat and low-carb diet plan. I can look at a steak and put on 3 pounds of muscle! Roughly one gram of protein per pound of body weight is adequate. So although my total calorie count is under 1000 every day, my energy is still very good and my workouts are effective. I hesitate to recommend this diet to anyone, but I'm sure there are others like me whose bodies run too efficiently for their own good.
Hardcore Contest Diet:
Total Calories: 935 (121g of protein, 53g carbs, 30g fat)
5am - Cardio
7am - 3 egg whites, 1/4 cup oat bran, teaspoon of Udo's oil
10am - 1/3 can tuna over 2 cups of spinach w/ fat free, low-carb dressing, 4 capsules of SAN Lipidex
1pm - 3 ounces cooked chicken breast, 1.5 cup green beans
4pm - 1/3 can tuna over 2 cups of spinach w/ fat free, low-carb dressing, 4 capsules of SAN Lipidex
5:30 - Train!
7pm - 22g whey protein, 1/4 cup sweet potato (as pathetic as that looks in the bowl!)
8:30pm - 4 ounces wild caught salmon, 1 cup steamed broccoli
10pm - Bedtime!
Once a week, up to four weeks before competition I usually have 1/2 a thin crust pizza, which counts as two meals, on a Sunday. I've also been known to eat a slice one week before competing! But sssshhhh don't tell my trainer/boyfriend!!! Like I said, I'm intuitive and listen to my body, so sometimes I feel my body just NEEDS pizza...preferably BBQ Chicken Pizza!
What Supplements Have Given You The Greatest Gains?
Back when I was gaining, the best kept secret my trainer/boyfriend Tony Wilder, www.twildtraining.com, came up with is to pair HMB with Methoxyisoflavone. Train at your highest intensity and take that and you are sure to grow! Currently, my supplement plan includes L-glutamine, MSM, Glucosamine/Chondroitin. I can't live without that stuff because I tear up my joints so bad in the gym, especially if I'm practicing for a fitness routine. In addition to all of this I also use NOX CG3 by Xyience. This is great for better gains in muscle mass and strength.
Why do you love Bodybuilding?
Because of the results! I love how I look in tight clothes, bikinis, and up on stage. I'm healthier now than when I was a teenager. I feel confident and strong and that affects how I project myself to others, not to mention my safety when I'm out in the world. I've also formed new friendships with many women who email me, inspired by where I've come from, and wanting to transform their own physiques, and even compete. That's the best when what I've done for myself helps someone else!
Click Image To Enlarge.
Photo courtesy of Lisa Brewer Photography
What Are Your Future Bodybuilding Plans?
I am really enjoying competing in the INBF and WNBF. They are some really great people and incredible competitors with lots of talent. The competition season continues with the Ms. Figure Internationals on Sept. 17th in Kansas City, KS and the World's on Nov. 12th in New York City. My goal is to make Top 5 this year. My ultimate goal is to make the cover of a mag like Natural Bodybuilding and Fitness or Oxygen.
What One Tip Would You Give Other Bodybuilders?
The competition is won in the gym. The stage is a presentation to all your friends, family, and fans of all your hard work. Because as women we are all so very different in our physiques, it's hard to judge when it comes down to personal preference in the genetics you were born with.
So if you make Top 5 in a big show, know that any one of you could have won 1st place. The trophy really isn't important in the bigger scheme of things. What is important is your attitude and what you do with your achievements after the show is over.
Who Are Your Favorite Bodybuilders?
I think WNBF Pro, Amy Llinas is absolutely gorgeous! She is so elegant on stage, with incredible legs, and her skin is just perfect! Yvonne Bates in another competitor with elegant presentation I always try to learn from. In bodybuilding I love watching Dori Frame because her routines are so entertaining.
I also admire Nancy Andrews for her consistently stellar physique and how she looks so dynamic for such a small framed woman. For the guys I have to say Dave Goodin since I've also had a chance to get to know him a little bit as a person. He's a great guy who's truly committed to natural bodybuilding and all of us athletes in it.