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Name: Mary Cocoltchos
(118-125 off season)
My Training Regime
Currently I am training for Figure
competitions. I am working with
heavier weights and medium to
high repetitions 12-15 reps for
upper body 15-20reps for lower.
In the off season I still use heavy
weights but with low to medium
repetitions for upper body 8-12
reps/ lower body was 12-15reps.
split looks like this:
I do abs throughout my workouts as well…for me the key is to work them between sets….this allows me to utilize my time efficiently and to get the most out of my workouts. I like to do between 25-30 reps per set….I aim to achieve 150-200 reps total throughout my workout.
Some of my favorite exercises include: V-sits on the bench, Hanging Leg Raises, Ball Crunches, Bicycle on floor.
When I prepare for a show, I am hitting cardio (combination of elliptical/stepper & running) at 5:00am Monday-Friday 45-50 minutes in the beginning, (this will go down to 30minutes when my body gets leaner), and then after my lifting workouts in the evenings I’m doing an additional 20minutes of light cardio: Recumbant Bike, or walking on an incline (this will be eliminated completely as I get closer).
In the off season I try to keep Cardio in 5-6 days a week for about 30minutes….I really try and get of the gym to get most of my cardio in the off season, through biking, hiking, or walking the dog anything that will take me outdoors.
What Nutrition Plan Has Worked Best For You?
I have found that I need to stay healthy pretty much year round with an occasional “treat” meal once a week in the off season. If I am able to keep my weight within 5-10lbs of competition it stays much healthier and is easier on me mentally and physically to get ready for a show. In order to show those abs, the most important part is nutrition, without a clean diet, all that hard work will not show up.
Since I am currently getting ready for a show, I started cleaning things up 16 weeks out. This gives my body time to come down slowly and tighten up. I am eating 6-7 meals a day.
This is what my daily diet looks like now:
6:40am: 6 egg whites, spinach, salsa & 1/2cup of oatmeal w/ 1tbsp of flaxseed meal or peanut butter
9:00am: 1/2cup low fat cottage cheese, 4-6 strawberries, ½ scoop of Champion Nutrition Whey protein
11:30am: 4oz 99% lean ground turkey, 4oz yam & Spinach
2:00pm: 4oz chicken, green beans
4:30pm: 4oz 99% lean ground turkey
5-6oz tilapia, Asparagus, salsa & 1tsp Peanut butter or if I have
Salmon I eliminate the peanut butter.
eliminate the peanut butter.