Nikki Blackketter is a popular female fitness model and YouTube personality with one of the largest social media followings in the world (in the fitness industry).
Nikki has an absolutely utterly flawless physique – and has a unique approach to her workouts and diet that we know you will love to hear.
In this article we are going to dive into her exact diet, weight loss supplement, and workout regimen and give you a few outside the box tips on how she maintains a fitness model physique throughout the year.
Before we get into the diet and workout tips from Ms. Blackketter let’s get into the motivation that keeps her churning throughout the year with her powerful metabolism boosting secret, Garcinia Cambogia.
We caught up with Nikki at a fitness expo and were happy to chat with her about how she got started on her fitness journey and her new diet supplements.
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Workout Motivation
When Nikki was younger she was caught up in the partying and binge drinking lifestyle. This consumed Nickki at a very young age and between 18 and 23 she admits she was really lost in life.
Nikki started working out and shortly after that met her ex Bf Christian Guzman who was already a fitness model and fitness YouTuber.
This changed Nikki’s life and she started to adapt a healthier lifestyle. She said that waking up everyday with tunnel vision towards a long term goal is a life changing experience – and she is a million times happier than when she was spending her day’s binge drinking and partying.
It took Nikki hitting rock bottom to realize that she needed to change her life – so let her amazing comeback story inspire you to adapt a healthy and fit lifestyle!
Let’s dive into the Nikki Blackketter diet, workout, and supplement regimen.
Diet Plan
Nikki follows a fairly strict diet throughout the year – but has a few tricks up her sleeve on how she can keep it more fun.
The first rule that she follows is that for 2 days of the week she will follow an “If It Fits Your Macros” diet. She has her daily total calories for whatever phase she is in (bulking is about 1,900 calories, cutting is about 1,400 calories) – and she can eat whatever she wants to fall into this calorie range.
Here is a great video to check out if you are curious what this kind of day looks like.
Nikki Blackketter – Full Day Of Eating on IIFYM
Let’s dive into her meal plan on the other five days of the week. This would be a sample meal and supplement regimen when she is in a maintenance phase – about 1,650 calories per day.
Meal Number 1:
-2 Whole Eggs scrambled with 4 liquid Egg Whites
-Brown sugar cinnamon Oatmeal with 2 Stevia Packets
-2 All natural Metabolism boosters derived from 100 percent all natural ingredients
Meal Number 2: Fruit and protein Power Salad
-Salad consists of the following ingredients (3 ounces’ chicken breast, turkey bacon, spinach leaves and kale leaves, ½ cup berries, chopped tomatoes, carrots, olive oil, apple cider vinegar, fresh pepper, cilantro)
-2 More all natural metabolism boosters (She uses these for pre workout energy and to curb her appetite for 3-4 hours until she is done working out)
Meal number 3: Post Workout Power Hour
This delicious meal consists of 4 ounces grilled chicken topped with reduced sugar bbq. sauce, 8 ounces’ white potatoes topped with sugar free ketchup and black pepper, and a cup of steamed veggies.
After this meal Nikki will consume another 30 grams of protein in the form of a whey protein shake, usually her favorite flavor (glazed donut)!
Meal Number 4: Fruit and Yoghurt Snack
The next meal is usually around 6 PM – and is a fairly light snack. She tries to keep her total calories low at night to maximize her fat burning ability.
Here is what this snack consists of:
-1 Cup reduced sugar strawberry flavored Greek Yoghurt
-1/2 Cup organic mixed berries
-Small handful of chocolate flavored almonds
Meal Number 5: Night Time Muscle Builder
Nikki tries to get in about 250 total calories at night, and she is not very strict with her options as long as it contains a good supply of protein and carbohydrates.
A few of her favorite night time muscle building snacks include Kodiak Power cakes (High protein pancake mix) and chocolate chip cookie dough quest bars. These might seem like unhealthy options – but they only contain 250 calories and give Ms. Blackketter an incredible supply of protein and carbohydrates to fuel her recovery.
Nikki Blackketter Workout Routine
The Nikki Blackketter workout routine consists of 2 different high intensity workout circuits.
As you are about to see – her workout routine heavily revolves around lower body training and is the focal point of most of her workout days.
Nickki will train about 1 hour after her 2nd meal and consuming her all natural metabolism boosting pills.
The combination of getting in several meals, and taking the energy boosting pills gives her a great workout experience and she usually trains for about 60-75 total minutes.
Monday: Glutes and hamstrings
Workout Circuit #1
- Straight Legged Deadlifts (4 sets x 15 reps)
- Adductor leg curls (4 x 20)
Workout Circuit #2
- Leg Press and front squats (x 2 supersets)
- Glute Bridges and ab supersets (3 total sets)
- Stairmaster training
Tuesday: Leg Day + Calves
Workout Circuit 1
- Stiff Legged Dumbbell Deadlifts 3 x 10-12
- Lying Leg Curls 3 x 10
Workout Circuit 2
- Glute Ham Raises 3 x 10
- Lying Ham Curls with Exercise Ball 3 x 15
- Seated Leg Curl 3 x 10
Wednesday: Upper Body
Workout Circuit 1
- Pull Ups (Resistance Band Assistance) 3 x Failure
- Seated Cable Row 3 x 15
- Dumbbell Renegade Rows 3 x 10
Workout Circuit 2
- Dips 2 x 10-12
- Front Raises 2 x 15 (Superset)
- Side Lateral Raises 2 x 15
- Cable Crossovers 2 x 10
- Lateral pull down machine 3 x 15
Thursday: Quads
Workout Circuit 1
- Front Squats 3 x 10
- Narrow Stance Leg Press 3 x 10
- Leg Extensions 3 x 10
Workout Circuit 2
- Dumbbell Walking Lunges 3 x 15
- Dumbbell Step Ups 3 x 10 (Each Leg)
Friday: Full Body/Plyos
Circuit 1
- Front Squats into Shoulder Press 3 x 20
- Jumping Lunges 3 x 20
- Kettlebell Swings 3 x 20
Circuit 2
- Burpees 3 x 20
- Alternating Med Ball Push Ups 3 x 20
- Box Jumps 3 x 15
Saturday and Sunday: REST DAYS!
