TEAM MET-Rx®

NICOLE
WILKINS

Team MET-Rx: Nicole Wilkins
       


BIO

As a competitive gymnast for over 13 years, I fell in love with weight training when I was 15 years old, after going to physical therapy for a knee surgery. I was intrigued by muscle and loved the way it made me feel. I had always been athletic, but when I saw the IFBB fitness competitors at the 2002 Arnold Classic, I knew that I wanted to compete. My freshman year in college I entered my first show and was hooked ever since. I graduated with a BA in Wellness, Health Promotion and Injury Prevention from Oakland University and I’m currently the 2009 Figure Olympia Champion and 2010 Figure International Champion.

Testimonial

MET-Rx products have been used by men and women for years and the results speak for themselves. People keep coming back because the products work! Training in the gym can only get you so far. With additional supplementation, you can bring your body and health to the absolute highest level…I wouldn’t recommend any other brand than MET-Rx. I’m very honored to represent such a wonderful company, and feel blessed to be a part of their team.

COMPETITIVE HISTORY

2012
IFBB Sheru Classic-2nd Place
IFBB Figure Olympia-2nd Place
IFBB Australian Grand Prix Figure Championships-2nd Place
IFBB Figure International Champion (tied for the record number of wins-3)

2011
IFBB Sheru Classic Figure-1st Place (First figure pro to win a professional competition in Asia)
IFBB Figure Olympia-1st Place
IFBB Tournament of Champions Figure-1st Place
IFBB St. Louis Pro Figure-1st Place
IFBB Figure International-1st Place
*First IFBB Pro to win 5 shows in one calendar year

2010
IFBB Figure Olympia-2nd Place
IFBB Figure International-1st Place

2009
IFBB Figure Olympia-1st Place
IFBB New York Pro Figure-1st Place
IFBB Europa Show of Champions Figure-1st Place
IFBB New York Pro Fitness-4th Place
IFBB Fitness International-8th Place

2008
IFBB Figure Olympia-9th Place
IFBB Pittsburgh Pro Figure-2nd Place
IFBB New York Pro Fitness-3rd Place
IFBB Figure International-11th Place

2007
IFBB Santa Susanna Amateur World Championships-DNP (Class C)
Figure NPC Team Universe Fitness/Figure Nationals-1st Place (Overall Fitness & Overall Figure Champion, Tall Class/Class E)*
* Earned IFBB Pro cards

2006
NPC Junior Nationals Fitness-2nd Place (Tall Class)
NPC Nationals-5th Place (Fitness, Class C)
NPC Motor City Classic-1st Place (Overall Fitness & Figure Champion)

2004
NPC Novice Michigan-1st (Fitness) & 1st Place (Figure, Tall Class)
NPC Natural Ohio-5th Place (Class C)
NPC Michigan Bodybuilding & Figure Championships-5th Place (Figure, Tall Class)
NPC Jr. Nationals-DNP (Class C)

2003
2003 NPC Western Michigan-1st Place (Fitness)

TRAINING

 

ACTIVITIES
Monday Heavy Shoulders
Tuesday Chest and arms
Wednesday Legs and Calves (usually at the track- plyometrics/sprint work)
Thursday Yoga and abs
Friday Light shoulders and calves
Saturday Back
Sunday Off

My pre-contest and offseason weight training stays the same.

My main focus is keeping my shoulder caps round and my v-taper wide so that my upper body stays symmetrical to my lower body. For most exercises, I do 12-15 reps for 3 sets unless it is a heavy shoulder day. On heavy training days, my reps are around 10-12 for 3 sets. I incorporate many intensity techniques including: supersets, drop sets, pyramids, and giant sets.

I will choose 5 exercises for shoulders and back always beginning my workouts with a shoulder press (dumbbell, military press or machine press) and a wide grip back exercise (wide grip pull-ups or cable pull-downs). For chest and arms, I will do 3 exercises for each muscle group.

Leg training is primarily done at the track unless weather permits. I tend to have muscular legs, so I do not lift heavy on them anymore. My favorite leg exercises are: squat jumps, walking lunges and stiff legged dead-lifts for hamstrings.

Cardio varies depending on how close I am to a show. I always do 45min a day for at least 5 days a week, up to an hour and a half a day, 7 days a week, a couple weeks out from a show. My favorite cardio training is outdoor long distance running and sprints.

I begin my day with cardio at 6am, and weight train in the afternoon. I like starting my day with cardiovascular exercise because it revs up my metabolism and gets me going. I am strongest in the afternoon after I have eaten a few meals, so that is when I prefer to lift weights.

I am a firm believer in consistency, listening to your body, and performing exercises with a full range of motion and proper form. You must workout on a regular basis in order to see results. Do not push your body past what it is capable of, and do not be afraid to ask for a spotter. Be sure your form is correct, so that you don’t injure yourself. If you are a woman who is afraid to weight train because you think you will get bulky, you won’t. It’s a myth! Hit the iron and reduce your body fat, tighten up your physique, increase your energy and strength, and feel great about yourself!

MEAL PLAN

I eat 6 meals a day, every 2-3 hours.

Protein sources include:
Egg whites, Ahi tuna, cod, salmon, chicken, MET-Rx® Natural Whey Protein in Vanilla, filet and 99% extra lean ground turkey.

Carbohydrate sources:
Oatmeal (my favorite), sweet potatoes and brown rice.

Fat sources include:
Almonds, natural nut butters, avocado and olive oil.

Meal 1: 1/2 cup oatmeal and 6 egg whites
Meal 2: MET-Rx® Natural Whey Protein in Vanilla
Meal 3: 5 oz chicken and 4 oz sweet potato
Meal 4: 5 oz Ahi tuna and large salad with 14 almonds
Meal 5: 5 oz chicken and 1 cup vegetable
Meal 6: MET-Rx® Natural Whey Protein in Vanilla