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Charlotte Nolan



Nationality: Australian

Age: 22

MEASUREMENTS

Bust: 33” / 84
Waist: 25" / 63.5
Hips: 31” / 79
Height: 5’6”/ 167

Home: Gold Coast, Australia

Occupation: Student & Ground Crew for Virgin Australia

After being inspired by the Girls of Syn-Tec page, Charlotte decided to get serious about her health
and fitness with the goal of being her best, dedicating her time further into her training and
nutrition, bring her physique to optimum level.. Charlotte is now the perfect example of a success
story.. Her shots used on this profile are the result of only a few months of dedication. Charlotte
now plans on taking it to the next level striving to compete towards the end of this year.

Favourite Syn-Tec Product: Six-Pack Protein



EXAMPLE DIET

Breakfast
2 Whole Eggs
Plus Rolled Oats with Low-Fat Vanilla Yoghurt
Plus Protein Shake

Mid-Morning
1 x Protein Shake
Or 2 Vita-Weet crackers with hummus

Lunch
125g Grilled Chicken Breast
Plus Light Salad (no dressing or drizzle of balsamic)
Or Plus Stir-Fried Vegetables

Mid-Afternoon (on training days)
125g Grilled Chicken Breast
Plus ½ Cup Brown Rice
Plus Stir-Fried Vegetables

Mid-Afternoon (on non-training days)
1 x Protein Shake

Dinner
125g Grilled Chicken With Thai Spices or Nandos Sauce
Or Medium Fillet of Grilled Fish with Lemon
Or 125g Lean Steak
Plus Plus Steamed Vegetables

What is your favourite cheat meal?
Gourmet Pizza



SUPPLEMENT DIARY

Breakfast
2 x Fish Oil Capsules
1 x Vitamin C Tablet
2 x Scoop of Glyco-Whey Protein
Or 2 x Scoop of Six Pack Protein

Mid-Morning
2 x Scoop of Glyco-Whey Protein
Or 2 x Scoop of Six Pack Protein

Lunch
2 x Fish Oil Capsules

Mid-Afternoon
2 x Scoop of Glyco-Whey Protein
Or 2 x Scoop of Six Pack Protein

Dinner
2 x Fish Oil Capsules


Pre-Workout
1 x ECA (Ergogenic Clustered Aminos)

Post-Workout
2 x Scoop of Glyco-Whey Protein
Or 2 x Scoop of Six Pack Protein

(You can click on each product to view more information about the product along with purchasing)



TRAINING DIARY

(If I cannot do AM & PM training, I try to combine into one session)

Monday- Friday AM
45 - 60min Cardio (alternating between treadmill, bike & elliptical machines)
Or 60 min fast past walk along the beach

Monday PM
Legs & Chest

Tuesday PM
Arms & Calves

Wednesday PM
Back

Thursday PM
Shoulders

Friday PM
Legs

Saturday & Sunday
REST (although always try to incorporate a beach walk or bike ride)




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