Candace Stupek

How Did You Get Started?

I didn't start training with weights until after the birth of my third child. I was very fortunate to meet a trainer who helped me change my diet from the three meals a day (maybe) to 5-6 protein driven meals. My results were amazing and I have enjoyed every step of the process.

View My BodySpace Profile: bodyspace.bodybuilding.com/cstupek.

What Workout Plan Worked Best For You?

I train with weights three days a week: I do 45 minutes of cardio everyday. I incorporate running stairs/sprints and walking lunges around a track for extra glutes/hamstring work 2 x's a week. I train abs 3 x's a week with a variety of movements, like hanging leg raises, weighted sit-ups, leg raises on an incline bench, and cable crunchdowns.

Mondays - Chest/Shoulders/Triceps


Chest
Incline Bench Press (4 sets of increasing weight = 12 reps) Superset of Cable Crossovers and Dumbell Flyes (4 sets of 15 reps each) Superset of 15 Pushups, Chest Press and Dumbell Pullovers (4 sets of 15).

Shoulders
Lateral Raises (15 to the side, 15 to the front x 4) paired with Shoulder Presses on the Smith Machine. Superset of Reverse Flyes on an Incline Bench and Seated Lateral Raises (4 sets of 15).

Triceps
Cable Pulldowns (4 sets of 15) followed by Triceps dips on a bench with legs raised (4 sets of 15). Single Arm Bent Over Tricep Extensions (4 sets of 15) followed by Tricep Pulldowns with the Bar (4 sets of 15).

Wednesdays - Leg Day


I usually start with weighted walking lunges to warm up my quads.
Leg Press (4 sets of 30) increasing weight
Free Standing Squats (4 sets of 20) increasing weight
Weighted Step Ups (4 x 15) supersetted with Leg Extensions (4 x 15). Go slow and hold it at the top for a count of 2 and lower even slower. Burn, burn, burn!!!

To get the Hamstrings we might superset some Straight Legged Deadlifts (4 sets of 20) with Lying Leg Curls (4 sets of 20) and then Superset some Seated Leg Curls (4 sets of 20) with Weighted Calf Raises on the Leg Press. (4 sets of 30).


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Fridays - Back, Biceps and Shoulders (again... I'm trying to build them up!)


Back
Pulldowns behind the neck followed by close grip Pulldowns in front (4 sets of 15). One Armed Rows increasing weight each set, superset with Two Armed Rows (4 sets of 15). Bent Over Rows with the Barbell (4 sets of 15)

Bicep
Barbell Curls superset with seated Hammer Curls (4 sets of 15). Cable Pulls superset with Bent Over Bicep Curls. Seated Concentration Curls (4 sets of 15 on each arm)

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What Nutrition Plan Has Worked Best For You?

I eat 6 whole food meals a day. The first three meals include a complex carb such as oatmeal, brown rice or sweet potato. The last three will have protein and vegetables only. Protein sources include egg whites, chicken, turkey, did I say chicken??? I try to get serving of red meat 3 x's a week. I stick to green leafy vegetables and drink at least a gallon of water a day.

What Supplements Have Given You The Greatest Gains?

I love Beverly International's Ultimate Muscle Protein Powder, and Muscle Provider. I take a multivitamin in the morning and vitamin C and potassium with each meal.

Why Do You Love Fitness?

Because I want to be around for a long time! I am in better shape now, than I was in my twenties. I love the example I am leading for my children. I love that with a tweak of my diet or change in an angle of movement that I can change the way my body looks. I love that each day I train I am challenging myself mentally, physically and spiritually.

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What Are Your Future Bodybuilding Plans?

My door is wide open! I never thought when I started this journey that I would be competing! I am thrilled to be in the upcoming May 2008 Oxygen Magazine in the Future of Fitness section. I am studying for my NASM CPT exam... and hope to use that to help and encourage others to make a healthy lifestyle change. I have 3 competitions on the calendar for 2008 and I'd like to do some more fitness modeling.

What One Tip Would You Give Other Fitness Competitors?

Do your research! I have attended fitness/figure camps to get ready for my regional show and it proved to be a great resource. Not only did I get a chance to meet the judges and promoters, but I felt I got an insiders view of what they were looking for as far as presentation and style. Most importantly HAVE FUN!!!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Maggie Diuablo, Monica Brant, Jenny Hendershott... they are all so beautiful, aren't they?

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