Ashley Nocera is a name that resonates in the fitness industry and any female professional competition. She’s a bikini model, an athlete, and a social media star. She made a name for herself as an incredible fitness model, managing to make it to the top 5 in the WBFF (World Beauty Fitness & Fashion) world championships.
As a fitness coach who supports women to lose weight or meet their fitness goals, and a fitness enthusiast, I’m eager to try new routines and diet plans. And after seeing Ashley’s high protein methodology, I decided to test it out.
After putting it to the test for two months, her teachings started to show. My body feels more energized, my senses are sharpened, and my metabolism is higher than ever.
I want to share with you all I’ve learned from Ashley’s influence and routine based on my firsthand experience.
Quick Summary
- Ashley Nocera’s workout combines lower and upper body sessions with active rest.
- She is a professional bikini model and WBFF pro who follows strict training and diet to maintain her physique.
- Ashley uses supplements, including whey protein, fish oil, multivitamins, and BCAAs, to support her intense workout routine and diet.
- Ashley's diet includes six meals a day, focusing on lean proteins, healthy fats, and complex carbs to support her fitness goals.
Ashley Nocera Stats
- Age: 29
- Height: 5′
- Weight: 115 lbs
Ashley is a professional bikini model, a WBFF pro, and a social media influencer. She started her fitness journey at a young age, swimming competitively throughout high school before transitioning into bodybuilding.
Ashley's hard work and dedication have paid off. She competed in a WBFF bikini and fitness competition, making it to the top 5. Her success in these competitions and her influence on social media has made her a well-known figure in the fitness industry.
"I believe that there is no such thing as attaining perfection, and there’s always room for improvements."
- Ashley Nocera, Fitness Model
Her Principles & Workout Routine
Ashley Nocera trains six days a week, splitting her workout into upper and lower-body training sessions.
Here's her detailed workout routine to become a WBFF Pro bikini model:
Monday: Lower Body
- Squats: 5 sets of 6-8 reps
- Dumbbell lunges: 3 sets of 20 reps
- Straight leg deadlifts: 4 sets of 12 reps
- Barbell good mornings: 4 sets of 12 reps
- Leg curl: 4 sets of 12 reps
Tuesday: Arms & Abs
- Hammer curl: 3 sets of 15 reps
- Skull crusher: 3 sets of 15 reps
- Tricep pushdown: 3 sets of 10 reps
- Dips: 3 sets until failure
- Russian twists: 3 sets of 20 reps
- Cable chops: 3 sets of 15 reps
- Dumbbell curl: 3 sets of 12 reps
Wednesday: Lower Body
- Cable kickbacks: 4 sets of 15 reps
- Hip thrust: 3 sets of 15 reps
- Calf raise: 3 sets of 20 reps
- Box jump: 4 sets of 10 reps
- Step up: 3 sets of 10 reps
- Adduction machine: 3 sets of 15 reps
Thursday: Shoulders, Back & Abs
- Dumbbell front raise: 3 sets of 15 reps
- Pull-ups: 3 sets until failure
- Cable pullover: 3 sets of 12 reps
- Cable row (seated): 3 sets of 15 reps
- Weighted decline crunches: 4 sets of 12 reps
- Leg raise (hanging): 4 sets of 12 reps
Friday: Lower Body
- Squats: 5 sets of 8 reps
- Deadlifts: 4 sets of 8 reps
- Leg press: 4 sets of 10 reps
- Leg extension: 3 sets of 12 reps
- Barbell lunges: 3 sets of 20 reps
- Abduction machine: 3 sets of 15 reps
Saturday: Cardio
- 20 Minutes Stairmaster
- 15 Minutes Treadmill
“My Grandfather was a bodybuilder as a young man, and he also inspires me to never give up. I want to make him very proud.”
- Ashley Nocera, Fitness Model
Sunday: Rest
Ashley rests on this day to allow her body to recover and grow.
Her fitness journey is based on four principles:
- Consistency: She trains six days a week without fail, which has helped her achieve her fitness goals.
- Variety: Ashley adds multiple exercises to her routine. This not only keeps her workouts interesting but also challenges different muscle groups.
- Intensity: She believes in pushing her limits to achieve the best results.
- Rest: Ashley understands the importance of rest. She takes a day off every week to fully recover from all the effort.
Diet Plan for an Aesthetic Physique
Ashley eats six meals a day to provide energy to her body and to keep her metabolism fast. Her diet includes healthy fats, lean proteins, and complex carbohydrates. Her typical meals may include oats and protein meals, a fruit smoothie meal, chicken with brown rice, etc [1].
She is a big fan of adding spices and herbs as she believes that a healthy diet doesn't have to be boring.
Her entire diet plan consists of:
- Breakfast: egg whites (omelet), banana, and oatmeal. A protein shake is optional.
- Snack: a whey protein scoop and peanut butter.
- Lunch: grilled chicken breast, asparagus, and rice.
- Post-workout: salmon, brown rice, steamed broccoli.
- Dinner: grilled chicken breast and a mixed salad.
- Night snack: cottage cheese and fruit.
“Chicken egg whites contain hundreds of proteins, and are widely used in the food, biological and pharmaceutical industries.”
- Meihu Ma, Doctor of Engineering
Ashley's grocery shop to comply with her diet includes the following items:
Protein:
- Eggs or egg whites [2]
- Chicken
- Salmon
- Tilapia
- Ground turkey
- Steak
- Protein powder
Carbohydrates:
- White rice
- Oats
- Sweet potato
- Protein bars
- Brown rice
- Pasta
- Quinoa
Fruits & Vegetables:
- Bananas
- Apples
- Blueberries
- Broccoli
- Asparagus
- Spinach
- Cauliflower
Her balanced diet follows these four principles:
- Frequent small meals: Ashley eats six small meals daily to keep her metabolism active and avoid being hungry during workouts.
- Balanced nutrition: Ashley's meals balance protein, carbohydrates, and healthy fats. This ensures her body gets all the nutrients it needs for energy, muscle growth, and recovery.
- Clean eating: Ashley avoids junk food and eats clean, whole meals. This includes lean proteins, whole grains, fruits, and vegetables.
- Hydration: She drinks plenty of water throughout the day.
Supplements Used
Ashley uses four supplements to support her intense workout routine and diet:
- Whey protein: Enhances muscle recovery and growth.
- Fish oil: Improves heart health and reduces inflammation.
- Multivitamin: Ensure all the necessary vitamins and minerals.
- BCAAs: Assists in muscle recovery.
FAQs
Can Ashley Nocera Eat Junk Food?
No, Ashley Nocera can’t eat junk food. She follows a strict diet plan that includes six meals daily, all healthy and balanced. She avoids processed food to maintain her physique.
Is Ashley Nocera Natural?
Yes, Ashley Nocera is natural. She has achieved her physique through hard work, dedication, a strict workout, a diet regimen, and doesn’t use any performance-enhancing drugs or substances. Yet, she combines her diet with natural supplements to improve her amazing physique.
References:
- https://www.researchgate.net/publication/369267093
- https://www.researchgate.net/publication/362703975
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