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8 a.m. Protein Pancakes (1 scoop of Ultra Size Vanilla, ¼ cup of oatmeal, ½ cup egg substitute and water) topped with low calorie syrup (10 calories in a 1/4 cup) and Smart Squeeze. 11 a.m. 2 scoops Ultra Size/water. 1 p.m. Large salad topped with 6 ounces of shrimp and mushrooms, low-calorie dressing and a few baked French fries. 3 p.m. Apple with peanut butter. 7 p.m. Grilled chicken breast, 2 cups of steamed vegetables sprinkled with fat-free cheese. 9 p.m. An Ultra Size cake (1 scoop Ultra Size with cinnamon and water. Microwave to cake consistency!) |
TRAINING: (Weights)
I work out with weights five to six days a week. I hit most bodyparts
once a week except legs, which I train twice a week. Abs
usually are trained four times a week. I pyramid my sets and reps
by starting with a moderate weight at a high rep range (12-15) and
work toward a heavy weight at a low rep range (4-6). I always do
at least four sets per exercise with closer to six sets on major
exercises like squats and bench presses.
CARDIO
I always do cardio three to four times a week, not including out
of the gym 'fun time' like walking or hiking. At six weeks out from
the Northern, I began ramping up my cardio to include spinning,
step aerobics, kickboxing, stairmaster and treadmill sprinting for a
total of ten cardio sessions a week. I would go to a group class
(these are more fun for me than thirty minutes on the treadmill) in
the morning and lift in the evening with my husband. After lifting,
we would challenge each other on the treadmill to see who could
sprint longer.
It’s important not to stray far from the diet and training that gets you to your best shape. While I do not intend to fully stay on the pre-contest diet in my off-season, the tenets of a healthy lifestyle/diet are important all year long.
I will not go back to eating fast food. I now enjoy foods that are good for me (like veggies and chicken breasts). Rick and I have not seen the inside of a fast food restaurant in six months. Anyone with the commitment it takes to prepare for a competition (figure or bodybuilding) should recognize the importance of living a healthy life and eating sensibly. I certainly plan to have a few extra slices of pizza and a chocolate chip cookie... or three, but I have worked too hard to just "let myself go." I plan to continue competing so that provides me with extra incentive to continue my new lifestyle.
GOALS
My long-term goal to qualify to compete in professional Figure competition. Finding Beverly has allowed me to increase the level of my goals. From just hoping to place in the Northern Kentucky, to winning the show, I’ve learned a lot about myself and will, no doubt, learn more as I progress. The support and advice they have given me in both physical preparation and mental preparation have helped make it possible. I can continue to do it, onward and upward. That is the real muscle rush!
