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

I delivered my 3rd child (via 3rd Cesarean) in 2007 and was determined to get my figure back. I became so focused on my training and eating clean that before long, folks at my gym started asking me what competition I was training for. I was taken aback at first, because I was merely trying to get back into shape.

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Carlene Steenekamp.

As my confidence started to grow, I started to entertain the idea and ran it by my husband. We discussed it and put a training plan into place. In May 2008, I entered the Mike Francois Classic for my Figure debut. I placed 3rd out of 13 and qualified for Nationals. I spent June overseas and came home and started to prep for my 2nd show. On August 9, I entered the Knox Classic and won my class.

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Carlene Steenekamp.

The very next week I entered the Tennessee State Bodybuilding and Figure Championship (also a National qualifier) and won my class and then took the Overall title. On Sept 13, I competed in the East TN Bodybuilding and Figure Expo where I won my class and took the Overall title.

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Carlene Steenekamp.

Morning cardio 40 min
Afternoon cardio: 20-30 min

Weights: Shoulders & Abs
All weight bearing exercises: 3 sets of 12, 1 set of negatives to failure

• Front Lateral Raises
• Side Lateral Raises
• Bent Over Rear Delt Raises
• Shoulder Press
• Push-ups 3 sets until failure
• Crunches on ball 3 sets of 50, 10 static holds
• Stretching

Click Here For A Printable Log Of Monday.

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Carlene Steenekamp.

Tuesday:

Morning cardio 40 min
Afternoon cardio: 20-30 min

Weights: Back and Biceps
All weight bearing exercises: 3 sets of 12, 1 set of negatives to failure

• T Bar Rows
• Seated Cable Rows
• Lat Pull Downs (wide grip)
• Pull Ups 3 sets of 12, 1 static hold to failure
• Alternate Bicep Curls
• EZ Bar Bicep Curls
• Cabled Curls

Click Here For A Printable Log Of Tuesday.

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Carlene Steenekamp.

Wednesday:

Morning cardio 40 min

Boot camp style training for legs:

• squat jumps
• sprints
• lunges

All weight bearing exercises: 3 sets of 12, 1 set of negatives to failure

• Squats
• Leg Press
• Leg Extensions
• Hamstring Curls
• RDL's
• Calf Raises

Click Here For A Printable Log Of Wednesday.

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Carlene Steenekamp.

Thursday:

Morning cardio 40 min
Afternoon cardio: 20-30 min

Weights: Chest & Triceps
All weight bearing exercises: 3 sets of 12, 1 set of negatives to failure

• Bench Press
• Incline Dumbell Press
• Cable Flys
• Decline Push-ups 3 sets until failure
• Triceps kick backs
• Skull Crushers
• Triceps Extensions
• Body Weight Dips 3 sets to failure

Click Here For A Printable Log Of Thursday.

Friday:

Morning cardio 40 min
Afternoon cardio: 20-30 min

Weights: Back and Abs

Click Here For A Printable Log Of Friday.

Meal 1: Pre Cardio

• ½ C Oatmeal
• ½ Grapefruit
• 1 scoop VPX Zero Carb
• 1 C skim milk

Meal 2: Post Cardio

• 1 C egg whites
• 1 T Coconut Oil
• 1 C Spinach
• 2 t. Splenda
• Dash of vanilla
• ½ C skim milk - blended

Meal 3:

• ½ C Oatmeal
• ½ C fruit
• 1 Muscle Milk Light RTD

Meal 4:

• 4 oz fish or chicken
• 1 C green veg (broc, spin or asparagus)

Meal 5:

• Fat free turkey patty
• 1 T light mayo

Meal 6: Pre Workout:

• ½ grapefruit
• New Whey Liquid Protein

Meal 7: Post Workout:

• Isopure RTD (Apple Melon)
• ½ C oatmeal

Meal 8:

• 4 oz chicken
• Fish or lean red meat
• 1 C green veg
• ½ C rice

Meal 9:

• 1 scoop VPX Zero Carb
• 1 C skim milk

Saturday: Usually includes a cheat meal or glass of wine

Meal 1:

• ½ C Oatmeal
• ½ C fruit
• 1 Muscle Milk Light RTD

Meal 2:

• 4 oz fish or chicken
• 1 C green veg (broc, spin or asparagus)

Meal 3:

• Fat free turkey patty
• 1 T light mayo

Meal 4: Pre Workout:

• ½ grapefruit
• New Whey Liquid Protein

Meal 5: Post Workout:

• Isopure RTD (Apple Melon)
• ½ C oatmeal

Meal 6:

• 4 oz chicken
• Fish or lean red meat
• 1 C green veg
• ½ C rice

Meal 7: Cheat meal

• (Hamburger or Ribeye or Pasta or wine with dinner)

Meal 8:

• 1 scoop VPX Zero Carb
• 1C skim milk

Sunday:

Meal 1:

• ½ C Oatmeal
• ½ C fruit
• 1 Muscle Milk Light RTD

Meal 2:

• 4 oz fish or chicken
• 1 C green veg (broc, spin or asparagus)

Meal 3:

• Fat free turkey patty
• 1 T light mayo

Meal 4:

• Isopure RTD (Apple Melon)
• ½ C oatmeal

Meal 5:

• 4 oz chicken
• fish or lean red meat
• 1 C green veg
• ½ C rice

Meal 6: Cheat Meal:

(Usually pizza and movie night with kids)

Meal 7:

• 1 scoop VPX Zero Carb
• 1C skim milk

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Carlene Steenekamp.

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Carlene Steenekamp.

I don't think it is a coincidence that all 3 of my children (ages 10, 3 and 18 months) love fish, broccoli, salad and edamame. More importantly, I hope that one day, I will have done right by my children by raising them in an environment where they see that physical activity AND good nutrition are the ways of life.

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Carlene Steenekamp.

It isn't a chore nor is it a sacrifice. It just is what you do every day. It isn't my life, but it is my lifestyle. Last, I want to stress that being physically active after a newborn (and surgery) didn't zap my energy - it created the energy I needed to get me through each day.

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Carlene Steenekamp.