Resides: St. Paul, Minnesota
Height: 5ft 2″
Weight: 110 pounds
Favorite Body part: Back, Glutes & Abs
Body Fat Percentage: 12%
What workout plan works best for you?
My workout plans consists of weight training 5 days a week and cardio 3-4 day off-season and 6-7 days pre-contest. When training, I find my body responds better to heavy weight training. Every 3-4 weeks I also add eccentric training. However, when I’m a month out from a competition then I incorporate light weights with supersets and drop sets.
I train 2 days on, one day off and then repeat. This helps me from getting burned out and gives me plenty of rest. On my days off from lifting, I do 45 minutes to an hour of cardio, with abs, calves, and stretching. I also find that plyometric training really helps to lean out my legs and is also a great challenge!
Want a Complete Workout & Diet Plan?
What kind of weight training routine do you follow?
I typically workout 5 days a week. Here is my workout program:
Monday: (am) 45 min. cardio – (pm) Chest / Biceps / Abs
Tuesday: (am) 45 min. cardio – (pm) Back, 45 min. cardio
Thursday: (am) 45 min. cardio – (pm) Legs, 10 min cool down on bike
Friday: (am) 45 min. cardio – (pm) Shoulders / Triceps, 45 min. cardio
Saturday: (am) plyometric training – Abs/ Calves
I will increase or decrease cardio as needed according to my physique
What Nutrition Plan works best for you?
My secret is eating clean ALL year. In the off season I enjoy one cheat meal a week, but during the contest season, it’s game time! In the off season I learned to not be afraid of carbs, this was very hard for me to accept. But, the end result was an increase in lean muscle.
I get my carbs from oats, cream of wheat, brown rice, and plain rice cakes. I taper out my carbs by the evening.
My protein sources come from chicken, lean turkey, lean hamburger, cod, salmon, tuna, egg whites and whey protein.
I could not survive my contest diet without: sugar free popsicles, crystal light, sugar free jelly, sugar free maple syrup and cinnamon. I of course eliminate these two weeks out from my show.
My Diet and Nutrition Intake
Meal 1: 3 Tbsp. cream of wheat or 1/3 cup oatmeal, 1 scoop Premium Whey Protein (chocolate or vanilla) & glutamine
Meal 2: 4 oz. chicken, 1 1/2 cups broccoli or green beans
Meal 3: Tuna or cod, 1 1/2 cups salad
Meal 4: 4 oz. chicken, “Greens First” drink and glutamine
Meal 5: 6 egg whites, 1-2 plain rice cakes with sugar free jelly (post training)
Meal 6: 1 1/2 scoops Premium Whey Protein, glutamine and broccoli.
* I add almonds and Udo’s oil to some meals accordingly.
What’s the best way to achieve those “SixPackNow” abs?
Diet, Diet, Diet! It really is the key to getting and staying lean. If you want a sexy set of abs, then you have to be strict with what you eat. You cannot afford to eat heavy carbs and sweet stuff as it will only cause fat gains. Eat clean and stick to lean sources of protein and clean carbs. SixPackNow will help you here with a Personalized Diet Plan.
Top Five Tips for staying in condition:
1) Keep motivated and always strive to make yourself look better
2) Set your goals and stick to them until you reach you goal
3) Stick to a clean diet
4) Join a gym and incorporate a weight training and cardio routine
5) Train Abs three times weekly
Good luck with the SixPackNow Program guys,