Ashley
Gay
Age: 26
Where: San Angelo, Texas
Height: 5'5"
Weight: 130 lbs
Years Competing: 1
Favorite Bodypart: Abs
How and When Did You Get into Training?
I actually started off at a very young age when I enrolled in gymnastics and I began competing when I was just 10 years old at high school.
Although my 13 years of gymnastics had come to a sudden end due to my High
School not having a Gymnastics Program, I wanted to maintain an active
lifestyle so I began running every evening and eventually joined my town's
local running club. I'd always wanted to push my body and try new sports, so
I signed up for 2 triathlons, the Austin Marathon and finally began
competing in INBF and NPC bikini competitions.
Because I had a small frame it was important to try and
add some muscle so I decide to cut down a little on the running and focused
more on weight training and interval cardio training.
What Does Your Workout Look Like?
I've always been blessed with a high
metabolism, so I tend to burn calories pretty easily, therefore I
concentrate on heavy lifting five times per week with 20 minutes of High
Intenisty Interval Training three-four times weekly.
Here's my Workout Schedule
Day 1: Cardio/Legs/Abs
Cardio: 20 minutes
Superset:
Single Leg Extensions: 3 sets of 12 reps
Single Leg Hamstring Curls: 3 add sets of 12 reps
Superset:
Weighted Walking Lunges: 1 set of 10 each leg
Sumo Squats: 1 set of 10 reps
Superset:
Barbell Squats: 3 sets of 12 reps
Calf Raises: 3 add sets of 12-15 reps
Superset:
Leg Press: 3 sets of 12 reps
Calf Raises: 3 add sets of 12-15 reps
Weighted Incline Crunches: 3 sets of 10 reps
V-Ups: 3 sets of 10 reps
Day 2: Biceps/Triceps
Hammer Curls: 3 add sets of 12 reps
Lying Close-Grip Barbell Triceps Extension Behind The Head: 3 sets of 12
reps
Barbell Curl: 3 sets of 12 reps
Reverse Grip Triceps Pushdown: 3 add sets of 12 reps
Preacher Curls: 3 sets of 12 reps
Standing Triceps Press: 3 add sets of 12 reps
Day 3: Cardio/Chest/Abs
Cardio: 20 minutes
Bench Press: 2 sets of 12 reps, 1 set to failure
Incline Press: 2 sets of 12 reps, 1 set to failure
Decline Press: 2 sets of 12 reps, 1 set to failure
Cable Flyes: 3 add sets of 12 reps
Butterfly Machine: 3 add sets of 12 reps
Hanging Leg Raises: 3 sets of 10 reps
Cable Crunches: 3 sets of 10 reps
Seated Leg Crunch: 3 sets of 10 reps
Day 4: Cardio/Legs/Abs
Cardio: 20 minutes
Superset:
Single Leg Extensions: 3 sets of 12 reps
Single Leg Hamstring Curls: 3 add sets of 12 reps
Superset:
Weighted Walking Lunges: 1 set of 10 each leg
Sumo Squats: 1 set of 10 reps
Superset:
Barbell Squats: 3 sets of 12 reps
Calf Raises: 3 add sets of 12-15 reps
Superset:
Leg Press: 3 sets of 12 reps
Calf Raises: 3 add sets of 12-15 reps
Weighted Incline Crunches: 3 sets of 10 reps
V-Ups: 3 sets of 10 reps
Lying Crunches: 3 sets of 20 reps
Day 5: Cardio/Shoulders/Back
Cardio: 20 minutes
Dumbbell Press: 3 add sets of 12 reps
Barbell Shoulder Press: 3 sets of 12 reps
Bradford/Rocky Press: 3 sets of 10
Standing Military Press: 3 sets of 10
Seated Back Flyes: 3 sets of 12 reps
Mixed Grip Chin-Ups: 3 sets of 10
Seated Cable Rows: 3 sets of 12 reps
Day 6: Cardio Only
Run: 5 miles outdoors
or
Elliptical Or Incline Treadmill: 20/20 minute intervals
Day 7: Rest
My Diet
I try to eat 6 meals a day combining both fats and protein. Even though my
diet is usually very strict, I do allow myself cheat meals every now and
then, it helps keep my sane! I believe cheat meals help keep me on track, without them I get bored
with the diet.
Meal 1: 7:00 AM Breakfast
1/2 cup oatmeal
3 egg whites
Multivitamin
Meal 2: 10:00 AM Mid-Morning Snack
2 scoops protein shake
Meal 3: 12:00 PM Lunch
8 oz grilled chicken or fish
1/2 cup brown rice
Meal 4: 3:00 PM Mid-Afternoon Snack
6 wheat crackers and 1/2 package of tuna
or
Small handful fruits/vegetables
or
Handful of almonds and 1 80 calorie Dannon Light and Fit yogurt
Meal 5: 7:30 PM Post-Workout
6oz chicken breast
Green vegetables
or
Tilapia/salmon
Sweet potato
Green vegetables
Meal 6: 9:00 PM Before Bed Snack
1 scoop protein shake with light soy milk
Supplements I use:
With Breakfast:
Optimum Nutrition Gold Standard Whey: 1 scoop
Pre-Workout:
Gaspari SuperPump250: 1 scoop
Intra-Workout:
Optimum Nutrition Powder BCAA: 5g
Gaspari SizeOn Pre-Contest: 1 scoop
My Top 5 Tips for ABS!
1. Diet, Diet, Diet, if you want slim, toned abs you must eat clean.
2. Cardio, Cardio, Cardio!! You must do some form of aerobic/cardio exercise atleast four times weekly to help with fat loss.
3. Don't overtrain abs with hundreds of crunches, your diet and cardio is far more important!
4. If you want great definition try weighted crunches
5. Keep going, you need
to be in it for the long haul, abs don't appear overnight!
Good luck everyone
with the
SixPackNow Program
Ashley
Recent Abs of the Month:
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Natasha Bacheyie, Jenn Smith, Tara Gooch
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