Norah Lægteskov Josephsen
Resides: Odense, Denmark
Age: 30
Height: 5ft 8" 
Weight: 140 pounds
Favorite Bodypart: Abs!
Years Training: 12
Job: Medical Student & Fitness Instructor

What is an average day's diet like for you?

The biggest changes the last couple of years are that I started focusing on my diet and GOT ENOUGH to eat!! I realized - that when I first have reached a weight around 20lb more then contest weight - I could eat twice as much as I thought - that’s 4-5000 calories with out much fat gain.
That really pushed my muscles to grow and the extra fat has added some hardness to the muscle (that being UDOs choice, fats from nuts and fish and a small part from meat!)

And all the extra calories have also given me some extra energy for longer and harder workouts... so all together a PERFECT combination!!

As said … Right after competition I normally gain around 20 lb in the first 2 months. I simply cannot build muscles at low body-fat % and I do not find it difficult to loose the weight again... guess I have a high metabolism.

I normally eats clean year round for most of my meals!
Basic stuff like chicken, lean red meat, essential fatty acids, oatmeal, protein powder etc.
Off-season I pig out when ever I want...but most days I do not feel like it!!

Now - when it is on season and diet - I eats 110% clean! No treats!
normal day like this...
½ cup Oatmeal, 2 scoops protein powder (Infusion from SAN), 1 cup skimmed milk, ½ apple
2-3 High-fiber Crackers, 1-2 tbsp. crunchy peanut butter + a little honey, 5 slices of low fat chess (6%)
WOK; 1 large skinless chicken breast, ½ cup rice / egg-noodles, 3 tbsp. UDOs choice, 2 carrots, ½ an onion, mushrooms + other green veggies
post workout meal; 2 scoops protein powder (Nectar), 1 cup skimmed milk, 6 rice cakes
WOK; 1 large skinless chicken breast, ½ cup rice / egg-noodles, 1 tbsp. UDOs choice, 1 carrots, a little onion, mushrooms + other green veggies
½ cup Oatmeal, 2 scoops protein powder (Infusion from SAN), 1 cup skimmed milk, ½ apple

When I'm off season and looking to add a little muscle mass my diet still stays the same, however I do allow myself some treats and generally increase the carbs.

Training (cardio & weights)

Cardio

I do cardio every day – both off season and in competition mode – It is always as the first thing in the morning on an empty stomach … at least 60 minutes. When I come closer to a show a might add some more cardio after training if I find it necessary. 

Weight training

Most weeks I try to hit each muscle group 2 times. Regarding Abs training I mostly train them indirectly when I do compound movements like squats, rows and deadlifts and seldom need to train them separately.

When I do train abs directly I focus on core training and most important my breathing. I have found that using breathing techniques during abdominal contraction gives a full response from both the internal and external abs… It really stress the muscle to further growth without adding extra weight to the exercise and the chance for lower back stress is minimized!

Monday
• Legs
• Lower back

Tuesday
• Delts
• Triceps
• Calves

Wednesday
• Chest
• Biceps

Friday
• Legs

• Back
• Delts
• Calves

Saturday (or Sunday)
• Chest

• Triceps

• Biceps
• Calves
• Abs

My top five tips for keeping in great shape

1)   Keep moving…. Do some kind off activities each day! If you have free from weight training then do some cardio or take the bike to job.

2)   Eat clean but allow yourself some treats from time to time for a mental break!

3)   Enjoy what you are doing… if you do not like training with weights then find another sport that get you going!

4)   NO STRESS… If you are stressing you cannot keep you fat levels low and your workouts and restitution will suffer.

5)   Feel yourself… If you are tired and sore all over then do not train. Learn to listen to your body and its needs. Do not get fixed on a schedule!! 

Good Luck with your program

Norah

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You can read more from Norah in the Members Area

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