How Did You Get Started?
I grew up in Upstate New York where I competed in figure, skating, and gymnastics for several years. When I moved to Texas in 2005 I became more serious about lifting weights and learned as much as I could about nutrition, supplements, and working out, I was hooked. I switched my college major to kinesiology and got my personal training certification. After training clients for 6 months, I decided to take my own physique to next level and began preparing for my first first figure competition. The preparation was tougher than I had expected, but being on stage and winning figure overall at my first show made it worth every second.
Click Image To Enlarge.What Workout Plan Worked Best For You?
I lift 5 days per week and work each muscle group once a week. I stick to basic free-weight exercises and change my rep ranges and exercises every 4-6 weeks as needed to add some variety to my training. I also include plyometrics for legs.
Sample Training Week:
My current weight training program looks like this:
Click Image To Enlarge.What Nutrition Plan Has Worked Best For You?
When it comes to nutrition, I stick to 6 meals a day and always have carbohydrates and protein with each meal. I keep my diet clean year-round and have a cheat meal once per week in my off-season. A typical day for me looks like this:
- Meal 1: oatmeal & egg whites
- Meal 2: whey protein shake & oatmeal
- Meals 3 & 4: chicken, sweet potato & asparagus
- Meal 5: fish & green beans
- Meal 6: chicken & broccoli
As I get closer to a show my trainer, Heidi (hgiles@goldsgym.com), will manipulate my calories, carbs, protein, and fat intake weekly and I'll usually change my food selection every couple of weeks to add variety.
What Supplements Have Given You The Greatest Gains?
Supplements I have found to be most helpful are a multivitamin, glutamine, Optimum Nutrition 100% Whey protein powder, and CytoSport Fast Twitch.
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