International athletes

Nikki Blackketter - Training and diet plan

Get to know Nikki Blackketter's training plan and diet

This fitness athlete does weight training five times a week, with four of those days exercising her lower limbs.

Do normally between two to three sets per exercise, use circuits, and usually the repetitions they walk between 10 and 15, although not always.

Regarding the diet, there are five meals a day and the use of supplements is reduced.

Let's start by presenting the training plan and then the diet, if you don't know any exercise, just click on its name.

Monday - Buttocks

Nikki Blackketter

Tuesday - Hamstrings

Wednesday - Upper Limbs

  • Circuit 2
  • Funds - 2 sets x 10-12 reps
  • Front - 2 sets x 15 repetitions
  • Sides - 2 sets x 15 repetitions
  • Crossover - 3 sets x 10 repetitions
  • Push ups - 2 sets x 10 repetitions


Thursday - Quadriceps

Friday - Full Body


The train cardio is usually of low intensity, but sometimes, to achieve results faster, uses the HIIT method.

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  • Meal 1
  • Eggs
  • Oat
  • Meal 2
  • Chicken
  • Turkey bacon
  • Vegetable
  • Strawberries
  • Feta cheese
  • Oil
  • Meal 3
  • Chicken
  • Potatoes
  • Asparagus
  • Light Ketchup
  • Meal 4
  • Light Greek Yogurt
  • Bell peppers
  • Strawberries
  • Meal 5
  • Kodiak power cake
  • Egg
  • Peanut butter

As for supplements, this athlete says that she only regularly uses Biotin and Vitamin C, and sporadically adds BCAA's and a supplement Pre workout.


Source: Facebook and

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