HOT SEXY BOLD FULL MATURED ashley nocera the funny fit girl

Through her victory in the New York show, she’d qualified for the 2014 WBFF Las Vegas World Championships. A few months later, she entered her second contest.

Although she didn’t win, she placed a respectable 7th in her first professional competition. She spent the rest of the year developing her body, preparing to compete with other professional athletes.

In 2015, she returned to the WBFF World Championships. She improved on her previous performance by placing 5th.
Idols and Influences

Ashley has inspired many fans around the world to begin their fitness journeys. However, she names her grandfather as the inspiration behind her success.

Her grandfather was a bodybuilder while she was growing up, and he shared his passion for fitness with Ashley.

 Nutrition

Ashley eats 6 meals a day to keep her body fuelled and metabolism high. Her diet plan consists of lean proteins, complex carbs and healthy fats.

She aims to build muscle while keeping a low body fat all-year-round.

Diet Plan:

Meal 1: ½ cup Oats and 1 scoop Protein
Meal 2: Fruit Smoothie
Meal 3: 6 ounces Chicken, ¼ cup Brown Rice and 1 cup Vegetables
Meal 4: ¼ cup Almonds
Meal 5: 6 ounces Chicken or Tuna, Salad and 1 cup Vegetables
Meal 6: 4-6 Egg Whites
Supplements Stack:

Whey Protein
Fish Oil
Multivitamin
CLA
BCAA

Workout Routine

Ashley’s routine looks like this:

Monday – Lower Body

Squats 5 x 6-8
Dumbbell Lunges 3 x 20
Straight Leg Deadlifts 4 x 10-12
Barbell Good Mornings 4 x 10-12
Leg Curl 4 x 10-12
Tuesday – Arms/Abs

Dumbbell Curl 3 x 10
Hammer Curl 3 x 10
Skull Crusher 3 x 10
Tricep Pushdown 3 x 10
Dips 3 x Failure
Russian Twists 3 x 20
Cable Chops 3 x 15
Wednesday – Lower Body

Cable Kickbacks 4 x 15
Hip Thrust 3 x 15
Box Jump 4 x 10
Step Up 3 x 10
Adduction Machine 3 x 15
Standing Calf Raise 3 x 20
Thursday – Shoulders/Back/Abs

Dumbbell Shoulder Press 3 x 10
Dumbbell Front Raise 3 x 10
Pull-Ups 3 x Failure
Cable Pullover 3 x 10
Seated Cable Row 3 x 12
Weighted Decline Crunches 4 x 15
Hanging Leg Raise 4 x 15
Friday – Lower Body

Squats 5 x 8
Deadlifts 4 x 8
Leg Press 4 x 12
Leg Extension 3 x 12
Barbell Lunges 3 x 20
Abduction Machine 3 x 15
Saturday – Cardio

20 Minutes Stairmaster
15 Minutes Treadmill
Sunday – Rest

Recovery

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the music was provided by NCS
Anikdote - Turn It Up [NCS Release]
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