An Australian gym manager has revealed the diet and fitness plan behind her incredible 15-week bikini body transformation.  

Gym manager Elise Ashleigh Gucul, 29, from Taree in New South Wales, signed up for a bikini competition in a bid to grow stronger and overcome a lifelong insecurity about a deformity on her arm. 

Over the course of 15 weeks, she went from 60 to 67 kilos and is now in the best shape of her life - thanks to a hearty diet of three meals and four snacks a day, heavy weight training six days a week and hardly any cardio. 

Confirming the old adage, she said abs are mainly 'made in the kitchen' but can be enhanced with weight training, and revealed how under-eating is the biggest barrier to achieving your dream physique.

New South Wales gym manager Elise Ashleigh Gucul (pictured) transformed her body over the course of 15 weeks with weight training and next to no cardio

She saw incredible results between week one and week 15 (seen here left and right), thanks to a hearty diet plan of three meals and four snacks a day and heavy weight training six days a week

By Philip O'Connor

LAS VEGAS, Sept 9 (Reuters) - American Tony Ferguson will step up to take on compatriot Nate Diaz in the main event at UFC 279 after Swedish fighter Khamzat Chimaev missed the weight for Saturday's welterweight showdown by a whopping 7.5 pounds.

The 28-year-old Chimaev tipped the scales at 178.5 pounds, well over the welterweight limit of 171, with his team saying a "medical issue" prevented him from cutting weight effectively.

Fighting in the last bout of his UFC contract, the 37-year-old Diaz weighed in at 171, as did Ferguson who was due to meet Chinese fighter Li Jingliang in the co-main event.

With Diaz and Ferguson now set to clash, Chimaev will take on Kevin Holland at a 180-pound catchweight, while Li will take on another Californian in Daniel Rodriguez.

There was controversy in the build-up to the event as Thursday's news conference was abandoned after trouble backstage, with Chimaev and Holland getting into an altercation followed by a row between Chimaev and the Diaz entourage.

With both sides of that scuffle well represented in the auditorium, UFC president Dana White closed down the news conference quickly, rather than risk an outbreak of violence.

"You don't have to be a rocket scientist to figure out where this whole press conference was headed, and there were so many people with all the camps that once that started that would have been bad," White told reporters in a backstage scrum.

The Las Vegas Metropolitan Police greeted people arriving for Friday's official weigh-ins at the UFC's Apex building, and UFC officials said there would be a strong security presence at the ceremonial weigh-ins due to take place in the evening. (Reporting by Philip O'Connor; Editing by Ken Ferris)

By Philip O'Connor

LAS VEGAS, Sept 9 (Reuters) - American Tony Ferguson will step up to take on compatriot Nate Diaz in the main event at UFC 279 after Swedish fighter Khamzat Chimaev missed the weight for Saturday's welterweight showdown by a whopping 7.5 pounds.

The 28-year-old Chimaev tipped the scales at 178.5 pounds, well over the welterweight limit of 171, with his team saying a "medical issue" prevented him from cutting weight effectively.

Fighting in the last bout of his UFC contract, the 37-year-old Diaz weighed in at 171, as did Ferguson who was due to meet Chinese fighter Li Jingliang in the co-main event.

With Diaz and Ferguson now set to clash, Chimaev will take on Kevin Holland at a 180-pound catchweight, while Li will take on another Californian in Daniel Rodriguez.

There was controversy in the build-up to the event as Thursday's news conference was abandoned after trouble backstage, with Chimaev and Holland getting into an altercation followed by a row between Chimaev and the Diaz entourage.

With both sides of that scuffle well represented in the auditorium, UFC president Dana White closed down the news conference quickly, rather than risk an outbreak of violence.

"You don't have to be a rocket scientist to figure out where this whole press conference was headed, and there were so many people with all the camps that once that started that would have been bad," White told reporters in a backstage scrum.

The Las Vegas Metropolitan Police greeted people arriving for Friday's official weigh-ins at the UFC's Apex building, and UFC officials said there would be a strong security presence at the ceremonial weigh-ins due to take place in the evening. (Reporting by Philip O'Connor; Editing by Ken Ferris)

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1. I´m Glad My Mom Died by Jennette McCurdy, narrated by the author (Simon & Schuster Audio)

2. The Myth of Normal by Gabor Maté and Daniel Maté, narrated by Daniel Maté (Penguin Audio)

3. Atomic Habits by James Clear, narrated by the author (Penguin Audio)

4. You Owe You by Eric Thomas and Chris Paul - foreword, narrated by Eric Thomas (Random House Audio)

5. Holding the Line by Geoffrey Berman, narrated by the author (Penguin Audio)

6. Good Inside by Becky Kennedy, narrated by the author (HarperAudio)

7. Marriage Be Hard by Kevin Fredericks and Melissa Fredericks, narrated by the authors (Random House Audio)

8. Monsters and How to Tame Them by Kevin Hart, narrated by the author (Audible Originals)

9. Greenlights by Matthew McConaughey, narrated by the author (Random House Audio)

10. The Subtle Art of Not Giving a F(asterisk)ck by Mark Manson, narrated by Roger Wayne (HarperAudio)

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1. He Who Fights with Monsters 7 by Shirtaloon and Travis Deverell, narrated by Heath Miller (Podium Audio)

2. Fairy Tale by Stephen King, narrated by Seth Numrich and the author (Simon & Schuster Audio)

3. Oath of Loyalty by Vince Flynn and Kyle Mills, narrated by George Guidall (Simon & Schuster Audio)

4. Verity by Colleen Hoover, performed by Vanessa Johansson and Amy Landon (Audible Studios)

5. Reminders of Him by Colleen Hoover, narrated by Brittany Pressley and Ryan West (Brilliance Audio)

6. Where the Crawdads Sing by Delia Owens, narrated by Cassandra Campbell (Penguin Audio)

7. The Do-Over by T L Swan, narrated by CJ Bloom and Sebastian York (Brilliance Audio)

8. The Butcher and the Wren by Alaina Urquhart, narrated by Sophie Amoss and Joe Knezevich (Zando)

9. Remarkably Bright Creatures by Shelby Van Pelt, narrated by Marin Ireland and Michael Urie (HarperAudio)

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