Although my 13 years of gymnastics had come to a sudden end, I wanted to maintain an active lifestyle. I began running every evening and eventually joined my town's local running club. I have always wanted to push my body and try new sports, so I signed up for 2 triathlons, the Austin Marathon and finally began competing in INBF and NPC bikini competitions. When I began fitness competitions, it was important for me to build muscle onto my small frame. I had to cut down on my distance running and focus more on weight lifting and HIIT (high intensity interval training).

2009 was my first INBF bikini competition. I placed 2nd overall and immediately became addicted to the sport. I signed up for six more competitions over the course of the next year, placing top 4 in each. I finished my 2010 competition season at the Junior USA's in September 2010, where I placed 2nd in my class.

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Ashley Gay.

I have never used a trainer or a nutritionist. Almost everything I have learned about competing, dieting and workouts was either read on Bodybuilding.com or were tips from friends who competed.

I like to do cardio at the beginning of my workout so I can maintain a sweat throughout the rest of my workout. Cardio days usually consist of 20 minutes of either sprint intervals or intervals of running forwards and backwards on a treadmill, always on an incline. If I am not doing cardio that day, my workout always begins with a quick 10 minute high intensity warm-up.

A typical workout week looks something like this:

Day 1: Cardio/Legs/Abs

• Cardio: 20 minutes
• Superset:
  Single Leg Extensions: 3 sets of 12 reps
  Single Leg Hamstring Curls: 3 add sets of 12 reps



• Superset:
  Weighted Walking Lunges: 1 set of 10 each leg
  Sumo Squats: 1 set of 10 reps



• Superset:
  Barbell Squats: 3 sets of 12 reps
  Calf Raises: 3 add sets of 12-15 reps



• Superset:
  Leg Press: 3 sets of 12 reps
  Calf Raises: 3 add sets of 12-15 reps



• Weighted Incline Crunches: 3 sets of 10 reps
• V-Ups: 3 sets of 10 reps
• Lying Crunches: 3 sets of 20 reps

Day 2: Biceps/Triceps

• Hammer Curls: 3 add sets of 12 reps
• Lying Close-Grip Barbell Triceps Extension Behind The Head: 3 sets of 12 reps
• Barbell Curl: 3 sets of 12 reps
• Reverse Grip Triceps Pushdown: 3 add sets of 12 reps
• Preacher Curls: 3 sets of 12 reps
• Standing Triceps Press: 3 add sets of 12 reps

Day 3: Cardio/Chest/Abs

• Cardio: 20 minutes
• Bench Press: 2 sets of 12 reps, 1 set to failure
• Incline Press: 2 sets of 12 reps, 1 set to failure
• Decline Press: 2 sets of 12 reps, 1 set to failure
• Cable Flyes: 3 add sets of 12 reps
• Butterfly Machine: 3 add sets of 12 reps
• Hanging Leg Raises: 3 sets of 10 reps
• Cable Crunches: 3 sets of 10 reps
• Seated Leg Crunch: 3 sets of 10 reps

Day 4: Cardio/Legs/Abs

• Cardio: 20 minutes
• Superset:
  Single Leg Extensions: 3 sets of 12 reps
  Single Leg Hamstring Curls: 3 add sets of 12 reps



• Superset:
  Weighted Walking Lunges: 1 set of 10 each leg
  Sumo Squats: 1 set of 10 reps



• Superset:
  Barbell Squats: 3 sets of 12 reps
  Calf Raises: 3 add sets of 12-15 reps



• Superset:
  Leg Press: 3 sets of 12 reps
  Calf Raises: 3 add sets of 12-15 reps



• Weighted Incline Crunches: 3 sets of 10 reps
• V-Ups: 3 sets of 10 reps
• Lying Crunches: 3 sets of 20 reps

Day 5: Cardio/Shoulders/Back

• Cardio: 20 minutes
• Dumbbell Press: 3 add sets of 12 reps
• Barbell Shoulder Press: 3 sets of 12 reps
• Bradford/Rocky Press: 3 sets of 10
• Standing Military Press: 3 sets of 10
• Seated Back Flyes: 3 sets of 12 reps
• Mixed Grip Chin-Ups: 3 sets of 10
• Seated Cable Rows: 3 sets of 12 reps

Day 6: Cardio Only

• Run: 5 miles outdoors

or

• Elliptical Or Incline Treadmill: 20/20 minute intervals

Day 7: Rest

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Ashley Gay.

Meal 1: 7:00 AM Breakfast

• 1/2 cup oatmeal
• 3 egg whites
• Multivitamin

Meal 2: 10:00 AM Mid-Morning Snack

• 2 scoops protein shake

Meal 3: 12:00 PM Lunch

• 8 oz grilled chicken or fish
• 1/2 cup brown rice

Meal 4: 3:00 PM Mid-Afternoon Snack

• 6 wheat crackers and 1/2 package of tuna

or

• Small handful fruits/vegetables

or

• Handful of almonds and 1 80 calorie Dannon Light and Fit yogurt

Meal 5: 7:30 PM Post-Workout

• 6oz chicken breast
• Green vegetables

or

• Tilapia/salmon
• Sweet potato
• Green vegetables

Meal 6: 9:00 PM Before Bed Snack

• 1 scoop protein shake with light soy milk

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Ashley Gay.

My favorites are:

With Breakfast:

• Optimum Nutrition Gold Standard Whey: 1 scoop

Pre-Workout:

• Gaspari SuperPump250: 1 scoop

Intra-Workout:

• Optimum Nutrition Powder BCAA: 5g
• Gaspari SizeOn Pre-Contest: 1 scoop

What Motivates You To Follow A Healthy Lifestyle?

Occasionally, someone will come up to me in the gym and tell me that I am their motivation. I workout for my own health benefits, but also to help others. Being reminded every now and then that I am making a difference keeps me motivated! I want to inspire and help people reach their goals by offering any tips I can. Even if I am helping only one person change their lifestyle for the better, all the sweat and pain is worth it!

What Made You Want To Achieve Your Goals?

Physically, the harder something is, the more I want to do it. I am a sucker for pain! I know I won't always be able to run marathons, race in triathlons or walk a stage in a bikini but I want to do all I can while I am still able to.

What Features Do You Use On Bodybuilding.com?

When my workouts become boring and stale I search the site for new moves. I love that there are videos to show you how it's done. I also use BodySpace regularly. All the members are inspiration to me. It's a whole world of its own, full of people just like me!