At 18 I joined the U.S. Navy and went overseas, where I started getting serious about lifting as it helped me pass the time and relieve stress. I continued to lift when I came back to the states and people started to ask me in the gym if I was training for something. After a few people told me I should consider competing, I decided to look into it.

I got into contact with my personal trainer, Sandy Wiedmeyer, and started training for the Fords Gym 2011 Wisconsin Natural Bodybuilding, Fit Body & Figure Championships in Madison, WI (April 16, 2011) where I placed 1st in Figure Tall. I then competed in the 2011 NGA Heart of America Natural Classic (May 7, 2011) but did not place.

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Alicia McBride

• Cardio: 30 minutes
• Squat: 6 sets of 8 reps
• Hack Squat: 5 sets of 8 reps
• Stiff Leg Deadlift: 3 sets of 12 reps
• Leg Extension: 4 sets of 8 reps
• Superset:
  Leg Curl: 3 sets of 8 reps
  Leg Press: 3 sets of 8 reps



• Standing Calves: 3 sets to failure
• Seated Calves: 3 sets to failure

• Cardio: 30 minutes
• Pull-ups: 3 sets to failure
• Deadlift: 3 sets of 8 reps
• T-Bar Row: 3 sets of 15-20, 10-12, 6-8 reps
• Dumbbell Row: 3 sets of 15-20, 10-12, 6-8 reps
• Cable Lateral Raise: 3 sets of 15-20, 10-12, 6-8 reps
• Wide Grip Pulldown: 3 sets of 15-20, 10-12, 6-8 reps
• Cable Row: 3 sets of 15-20, 10-12, 6-8 reps
• Face Pulls: 3 sets of 15-20, 10-12, 6-8 reps

• Cardio: 30 minutes
• Arnold Press: 3 sets of 15-20, 10-12, 6-8 reps
• Upright Row: 3 sets of 15-20, 10-12, 6-8 reps
• Rear Delt On Incline Bench: 3 sets of 15-20, 10-12, 6-8 reps
• Side Raises: 3 sets of 15-20, 10-12, 6-8 reps
• Front Dumbbell Raises: 3 sets of 15-20, 10-12, 6-8 reps
• Captain Chair Abs: 3 sets to failure
• Crunches: 3 sets of 30 reps
• Planks: 3 sets of 1 min holds
• Cable Crunches: 3 sets of 12 reps
• Leg Raises: 3 sets of 15 reps

• Cardio: 30 minutes
• Squats: 3 sets of 12 reps
• Dumbbell Step-Ups: 3 sets of 12 reps
• Dumbbell Walking Lunges: 3 sets of 15 reps
• Single Leg Extension: 3 sets of 12 reps
• Single Leg Curl: 3 sets of 12 reps
• Abductor Machine: 3 sets of 12 reps
• Adductor Machine: 3 sets of 12 reps
• Superset:
  Standing Calves: 3 sets of 16 reps
  Seated Calves: 3 sets of 16 reps

• Cardio: 30 minutes
• Incline Curl: 3 sets of 15-20, 10-12, 6-8 reps
• Triceps Kickback: 3 sets of 15-20, 10-12, 6-8 reps
• Hammer Curl: 3 sets of 15-20, 10-12, 6-8 reps
• Triceps Bench Press: 3 sets of 15-20, 10-12, 6-8 reps
• Preacher Curl: 3 sets of 15-20, 10-12, 6-8 reps
• Triceps Pushdown: 3 sets of 15-20, 10-12, 6-8 reps
• Barbell Curl 21s: 3 sets of 21 reps
• Triceps Pushups or Dips: 3 sets to failure

• Cardio: 30 minutes
• Bench Press: 3 sets of 15-20, 10-12, 6-8 reps
• Incline Bench Press: 3 sets of 15-20, 10-12, 6-8 reps
• Cable Flyes: 3 sets of 15-20, 10-12, 6-8 reps
• Dumbbell Flyes: 3 sets of 15-20, 10-12, 6-8 reps
• Pushups: 3 sets to failure

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Alicia McBride

• 5 egg whites, 1 yoke
• 1 cup oats
• 1/2 grapefruit

• 6 oz chicken
• 1/2 cup brown rice
• 1 cup greens or 1 scoop whey protein
• 1 slice Ezekiel bread

• 6 oz chicken or turkey
• 1 plain rice cake
• 1 cup greens (broccoli or spinach)

• 6 oz lean beef
• 1 cup greens

• 6 oz chicken or turkey
• 1 cup green salad w/ olive oil and vinegar

• 1 scoop casein protein powder w/ water
• 1 tbsp almond butter

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Alicia McBride

• Pride Nutrition Premium Green: 2 caps
• Pride Nutrition Dialed-In: 1 cap

• Gaspari SuperPump MAX: 1 scoop
• SciFit Glucosamine Sulfate + CSA: 2 cap
• Optimum Glutamine 1000 Caps: 1 cap
• Scivation Xtend: 3 scoops

• Pride Nutrition Iso-Respect: 1 scoop
• Universal Animal Pak: 1 pak

• Optimum Nutrition Gold Standard 100% Casein: 1 scoop

What Motivates You To Follow A Healthy Lifestyle?

I am motivated by the 60 year old ladies and men that are passing me in running races. They have followed a healthy life style all their life and in return, age hasn't slowed them down, they still are able to do what they love.

What Made You Want To Achieve Your Goals?

I wanted the feeling you get when you know you can achieve anything you put your mind to.

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Alicia McBride

What Features Do You Use On Bodybuilding.com?

Everything, I have gained a great deal of knowledge from reading articles on the supersite and all the forums. I buy all my supplements from Bodybuilding.com because they have the best prices and I enjoy reading what others have to say about the products.