VITAL STATS Name: Kathy Laucius E-mail: Kathy.Laucius@yahoo.com Age: 42 Where: Houston, TX Height: 5'5" Weight: 143 Lbs Off 135 Lbs Contest Years Bodybuilding: 2 Favorite Bodypart: Shoulders Favorite Exercise: Squats Favorite Supplements: Scivation Xtend, Optimum Whey Protein, Casein Protein

How Did You Get Started?

I decided I wanted a new challenge to my physique. In 2008, I hired a local trainer who specializes in getting men and women ready for competition.

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Kathy Laucius.

What Workout Plan Worked Best For You?

Before I started training for a competition, my workouts consisted of 3 total body workouts per week. Now, I train with splits and feel if you have the time, this is by far the most effective way to train the body and build lean muscle. My typical workout week is:

• Day 1: Legs
• Day 2: Chest/Triceps
• Day 3: Back/Biceps
• Day 4: Shoulders
• Day 5: Legs
• Day 6: 30-60 Minutes Boxing
• Day 7: Off

Day 1: Legs

• Leg Extensions: 3 sets of 15 reps
• Superset:

Smith Squats: 3 sets of 20 reps
Lunges: 3 sets of 20 reps


• Superset:

Leg Press: 3 sets of 30 reps
Reverse Lunges: 3 sets of 20 reps


• Superset:

Hack Squat: 3 sets of 30 reps
Butt Blaster: 3 sets of 20 reps


• Jump Squats: 3 sets of 10 reps
• Lying Leg Curls: 3 sets of 15 reps
• Deadlifts: 3 sets of 20 reps

Day 2: Chest/Triceps

• Bench Press: Pyramid 5 sets of 20, 15, 10, 6, 10 reps
• Incline Dumbbell Press: 3 sets of 10 reps
• Incline Dumbbell Flyes: 3 sets of 10 reps
• Flat Dumbbell Press: 3 sets of 10 reps
• Flat Dumbbell Flyes: 3 sets of 10 reps
• Pullovers: 3 sets of 10 reps
• Triceps Kickbacks: 4 drop sets of 10 reps
• Reverse Pushdown: 4 drop sets of 10 reps
• Triangle Pushdown: 4 drop sets of 10 reps
• Dips Machine: 4 drop sets of 10 reps

Day 3: Back/Biceps

• Chin Ups: 4 sets of 10 reps
• Lat Pulldown: 3 sets of 10 reps
• Seated Row: 3 sets of 10 reps
• Close Grip Pulldown: 3 sets of 10 reps
• Single Arm Row: 3 sets of 10 reps
• Superset:

EZ Bar Curls: 3 sets of 24 reps
Hammer Curls: 3 sets of 10 reps


• Superset:

Preacher Curls: 3 sets of 10 reps
Dumbbell Curls: 3 sets of 10 reps


• Isolation Curls: 3 sets of 10 reps

Day 4: Shoulders

• Smith Machine Military Press: 3 drop sets of 10 reps
• Lateral Raises: 3 drop sets of 10 reps
• Front Raises: 3 drop sets of 10 reps
• Military Press: 3 drop sets of 10 reps
• Reverse Flyes: 3 drop sets of 10 reps
• Upright Row: 3 drop sets of 10 reps

Day 5: Legs

• Leg Extensions: 3 sets of 15 reps
• Superset:

Smith Squats: 3 sets of 20 reps
Lunges: 3 sets of 20 reps


• Superset:

Leg Press: 3 sets of 30 reps
Reverse Lunges: 3 sets of 20 reps


• Superset:

Hack Squat: 3 sets of 30 reps
Butt Blaster: 3 sets of 20 reps


• Jump Squats: 3 sets of 10 reps
• Lying Leg Curls: 3 sets of 15 reps
• Deadlifts: 3 sets of 20 reps

I do cardio every day but the amount I do is dependent on whether I'm getting ready for a competition or photo shoot.

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Kathy Laucius.

What Nutrition Plan Has Worked Best For You?

Well, in my off-season I was eating over 250 grams of carbs/day to help build mass with less protein in my menu. Now, as I lean out, my carbs have dropped dramatically and my protein is more abundant. So, I guess it depends on the goal.

Meal 1:

• 1/2 Cup Oatmeal
• 3 Egg Whites
• 2 Tbsp Ground Flax Seed

Meal 2:

• 3-4oz Ground Lean Turkey
• 4oz Cooked Sweet Potato

Meal 3:

• 1/2 Grapefruit
• 3oz Tuna

Meal 4:

• 1 Cup Green Beans
• 1/2 Cup White Rice
• 2oz Chicken
• 10 Almonds
• 1 Grapefruit

Meal 5:

• 4oz Sweet Potato
• 3oz Lean Protein

Meal 6:

• 1/2 Cup Mixed Vegetables
• 3oz White Fish

Meal 7:

• 1/2 Serving Casein Powder
• 1 Serving Waxy Maize
• 1 Tsp Glutamine

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Kathy Laucius.

What Supplements Have Given You The Greatest Gains?

By far the APEX Volumizer has helped me with my lean muscle mass. I take 4 capsules before a workout and 4 immediately after.

Why Do You Love Bodybuilding?

It's a lifestyle. Yes, it's hard work to stay committed and determined but the results are totally worth it. I can't imagine my life without it.

What Motivates You To Follow A Healthy Lifestyle?

As a personal trainer, I am a walking advertisement for my business. I can't expect others to give their best unless I am doing it as well. And my 2 beautiful children who I want to inspire and motivate to live every day to the fullest.

What Made You Want To Achieve Your Goals?

After a year of eating clean, I saw the most amazing results to my body. Yes, exercise is important but the main ingredient is the diet. I knew I had the discipline to take it to the next level. That desire pushed me into competition.

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Kathy Laucius.

What Are Your Future Bodybuilding Plans?

Like any other competitor, I would love to receive a pro card for this amazing blessing. But, if I can inspire just one person to go for their dreams, then my job is complete.

What One Tip Would You Give Other Bodybuilders?

Do your homework! That means attend as many shows as you can as well as watching DVD's and researching famous competitors. It is imperative that you understand how the mechanics of a competition work. And practice, practice, practice your posing skills! It doesn't matter what kind of physique you have, if you can't nail the poses then you can forget it.

Who Are Your Favorite Bodybuilders?

My favorite figure competitors are Sherlyn Roy, Shannon Meteraud and Jelena Abbou.

What Features Do You Use On Bodybuilding.com?

I use BodySpace as well as all the awesome articles on the SuperSite. And of course, I order all my supplements from Bodybuilding.com.

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Kathy Laucius.

BodySpace

http://bodyspace.bodybuilding.com/KLTexas/

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