- Name: Alicia Neasmith
- E-mail: firstname.lastname@example.org
- Age: 18
- Where: Montreal, Quebec
- Height: 5' 8"
- Weight: 130 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Shoulders & Back
- Favorite Exercise: Shoulders
- Favorite Supplements: Whey Protein and BCAA's
How Did You Get Started?
After swimming and playing soccer for 6 years and making it to the national level in both sports, I tore multiple ligaments in my left knee. The rehab brought me into the weight room for the first time and from the second the iron touched my fingertips I was hooked! From then on I read everything I could get my hands on to do with fitness and bodybuilding and got my personal training certification. My style of training was more powerlifting when I first started; I just loved lifting heavy weights, I got very strong but also very heavy; I bulked up to 160 pounds.
I couldn't spend a day out of the gym, and I missed the pressure of a competition that I was so used to from my past sports history so when two of my gym buddies competed in a competition I considered entering only to be extremely disappointed that I had to be 18 to enter (I was only 17 at the time) so one year later I decided to try one just for the experience at a local WNSO fitness and bodybuilding competition. I lost 35 pounds and got down to 7% body fat and to my surprise I took first in both my categories; fitness model and swimsuit model and got my pro card.
- Chest: 35
- Shoulders: 17.5
- Arms: 12.5
- Hips: 31
- Waist: 26
- Thighs: 21
- Calves: 14.25
What Workout Plan Worked Best For You?
I am a training maniac... I train pretty much every single day often twice a day unless for some reason I can't make it to the gym or I am sick. I have never followed one of those strict training splits like the 3 days on, one day off type, I go by how I feel. Many people would think my training style is too extreme or borderlines overtraining but my body can take it and responds well to heavy training loads probably because of my athletic background. I try to hit every body part twice per week focusing more on the muscle groups that I feel may be lagging behind.
Every time I go into the weight room I change up the order and exercises I do because I love to try new things and keep training fun. If I am having a bad day... a heavy squat and deadlift workout is in order, if I am tired I may just train abs and calves. Normally though, I like to focus on one body part at a time and blast it from every single angle! I get asked what my training split is all the time and my response is usually this; I train what is not sore! But I always make sure to give each muscle group 4-7 days to recover from the last training session. I do 12 to 24 sets for each body part... here is an example of a crazy 7 day training split that I may do:
Day 2: Shoulders/ Chest
Day 3: Back/ Abs
Day 4: Bi's/ Tri's
Day 5: Legs/Calves
Day 6: Back/Shoulders
Day 7: Bi's/Tri's/Abs
During contest prep this year I would do cardio for 45 minutes every morning and 30 minutes post workout. I think now during my off-season I am getting my cardio from playing different sports, doing fun things like wakeboarding and running in the sand and doing hill sprints.
What Nutrition Plan Has Worked Best For You?
Nutrient timing has been very important for me to achieve my physique goals. I follow a low carb, moderate fat and high protein diet. I will have starchy carbs for breakfast and pre and post workout only, the rest of my meals are protein and fibrous veggies and healthy fats. My last meal of the day is always a protein and fat combination. I eat 5-6 meals a day, making sure I eat every three hours. I like to eat pure foods; like oats, sweet potatoes, chicken, tuna, horse meat, lean cuts of beef, and all vegetables and fruits. My general rule of thumb that I tell my clients is to try to eat foods with the fewest ingredients possible that are closest to nature; if you cannot pronounce something on the package... then put it back!
What Supplements Have Given You The Greatest Gains?
I work at a gym called Bodytone and we sell exclusively MVP nutrition supplements; they have been the only ones I have been using and trusting since I started competing because I know they work! I use whey protein isolate (isologic) after my workouts, casein protein (slow release) before bed at night, BCAA Powder (Branch Chain Amino Acids) during and around my workouts, High Voltage pre workout for the energy boost and a great pump and Revive which is a BCAA recovery drink during my workouts.
Why do you love Bodybuilding?
Why don't I love fitness! I love feeling strong and pushing heavier and heavier weights when I go into the gym, I love feeding my body the fuel it needs to be healthy and to perform at it's best, I love how I can sculpt the physique I want with a pair of dumbbells and how good it feels to accomplish a fitness goal whether it's winning a contest or finishing a grueling workout.
What Are Your Future Bodybuilding Plans?
Now that I have my WNSO pro card in fitness model and WNSO pro card in swimsuit model - something that I never would have even thought possible just 6 months ago - it is time for me to compete in the big leagues against the pro's! I'm only 18... so I'm only just getting started. I want to train hard this year and pack on as much muscle as I can so I can step on stage with the pros next year and put up a good fight! I want to help others achieve their fitness goals, be on the cover of a magazine so that I can show my kids one day but most of all I want to be the best that I can be and show the world that feminine muscles are beautiful.
What One Tip Would You Give Other Bodybuilders?
Make sure you love what you are doing, or else why are you doing it? I like to live by these words: "You never know how much you can do until you try and do more than you think you can." Competing is one of the hardest things I've ever tried; you have to be disciplined; not just in the gym but 24 hours a day with your nutrition, that's why so few people actually make it to the stage. And when show day is over, be proud of what you have accomplished no matter what you placed; what you have done is extraordinary and you are an inspiration to many!