Amateur Bodybuilder of the Week: Amy Schmeling

Amateur Bodybuilder of the Week: Amy Schmeling! - Pics and info and more!

How Did You Get Started?

I got started in bodybuilding out of both frustration and admiration. I have to admit I was a cardio junkie. I did 45 to 60 minutes of cardio in the morning before work, more during my lunch break, and more in the evening post workout. This was all in an effort to lose weight. Of course this worked for a short while, before I hit a plateau.

Still wanting to see some magic number on the bathroom scale, my next mistake was restricting food intake. Again, this worked for a short while. Not surprisingly, I started to gain weight. I was lifting weights all the while, but nothing intense and more or less going through the motions.

Enough was enough. I had to step back and admit I had no clue what I was doing. I needed help. I needed a new goal.

I had been following the local bodybuilding/fitness/figure competition scene for about 5 years. I had the utmost respect for the competitors and was in complete awe over the amazing physiques. Competing in bodybuilding was my new goal. I made sure my husband was OK with my decision to compete. With his blessing and support I was committed to bringing my new goal of competing to fruition at the 2007 NPC North Star in Minnesota.

I turned to a friend of mine for contest prep help. She had competed previously in bodybuilding locally. We changed my workout primarily to focus on my upper body and bring out as much definition and separation as possible. Legs were fine, thanks to all of my years playing the position of catcher on softball teams growing up.

Diet and cardio were going to be key to stripping fat. The program was very easy. My protein in take throughout the 16 week pre-contest diet remained the same. Carbs were cycled. Fats were minimal and taken in supplement form.

I thoroughly enjoyed the process and stepped on stage with newbie nerves. The outcome was favorable. I placed 2nd in the lightweight category and 1st in Masters (I was the only one). I weighted in at a whopping 102.6 lbs. I did it! The feedback I received from judges was that I simply needed more size and my posing needed improving.

Once again the wheels were in motion to add size. Lifting big and eating big. As much as I wanted to step on stage right away, adding quality lean muscle takes time. I am so glad I heeded the advice of others and took over a year to add size.

My second and most recent competition was the NPC 2009 Gopher State in Minnesota. I won the lightweight division. I weighed in at 108.6 lbs. this time. I won the Masters class. And I was the overall winner. I could not have been more pleased.

The pre-contest phase was a roller coaster ride this time around, but the end results made it all worth while. I added some size and improved my posing since my previous outing. Once again it is back to the drawing board. Plan is in place to improve in those same areas again before stepping on stage at Jr. Nationals next year.

Amy Schmeling.
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Amy Schmeling.

What Workout Plan Worked Best For You?

I am officially ending my 1.5 year relationship with lifting heavy and until failure. Furthermore, I also am a recovering volume junkie. I used to perform every exercise known to man for each body part. Needless to say, I was overtraining and undernourished which made for making minimal to zero gains. My most recent re-vamped exercise programs looks like the following:

Monday: Back/Triceps/Abs

Tuesday: Leg Day

Wednesday: Chest/Abs

Friday: Biceps/Shoulders/Abs

Saturday: Hamstrings/Calves/Back Touchup

All lifts - Use slow motions, moderate amount of weight. Focus on squeezing the muscle and concentrating on form.

Cardio: Elliptical or treadmill 3x/Week for 25 minutes first thing in the morning on an empty stomach

Similarly to my nutrition, my exercise regimen will be changed every 3-4 months.

Amy Schmeling. Amy Schmeling.
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Amy Schmeling.

What Nutrition Plan Has Worked Best For You?

Meal 1 - 6:00 AM

Meal 2 - 9:00 AM

Meal 3 - Noon

Meal 4 - Pre-Workout 3:00 PM

Immediately Post Workout

Meal 5 - 6:00 PM

Meal 6 - 9:00 PM


  • 1 Scoop Casein Protein
  • I will follow the above meal plan for 3-4 months and re-assess and make changes as appropriate. Changing diet and exercise routines are a must since bodies adapt after a period to time to stimulus.

    Amy Schmeling.
    + Click To Enlarge.
    Amy Schmeling.

    What Supplements Have Given You The Greatest Gains?

    Why do you love Bodybuilding?

    I have been a gym rat since 2000. I met my husband at the local gym. We are committed to living a healthy lifestyle forever. I continue to be amazed at how much I have transformed my body over the years. And I am not done yet. Simply stated, eating clean feels good. Of course, I do have an occasional treat from time to time. I find I have an abundant amount of energy from eating clean, doing a moderate amount of cardio, and getting an adequate amount of sleep.

    I feel so accomplished when gym members sense my intensity, drive, and focus and kindly move out of the way for me (or better yet they strike up a conversation). I will talk non-stop to anyone about exercise, nutrition, or competing. That being said, I have earned respect of gym members, local athletes, NPC judges, co-workers, and my family.

    I love the sport so much; I am now trying to get my credentials to become a full fledged NPC judge. I am in the test phase currently and doing very well. I just want to be involved in the sport in any way, shape, or form.

    Amy Schmeling.
    + Click To Enlarge.
    Amy Schmeling.

    What Motivates You To Follow A Healthy Lifestyle?

    Longevity. As long as I stay physically healthy I've got a lot of years left in this sport. I have not even come close to peaking yet. I'm training smarter not harder these days.

    My surroundings motivate me to make good decisions in all aspects of life on a day to day basis. Living a healthy lifestyle 365 days a year; 24/7 makes me a better employee, a better wife to Jes, and a better stepmom to Dylan.

    What Made You Want To Achieve Your Goals?

    If I say I'm going to do something, I do it. I don't consider myself competitive in nature, but I do like a challenge.

    What Are Your Future Bodybuilding Plans?

    Currently I am off season and working on my bringing up my lagging body parts. I am trying to build up my posterior delts, adding lat width and never doing a weighted abs/oblique exercise again. My mid section is pretty blocky due to doing weighted abs/oblique exercises in excess.

    At six of my seven meals a day, I am eating clean carbs in an effort to stretch the muscle fascia to facilitate growth. I hate to admit this but there are some days when I am so full that I actually miss the pre-contest diet.

    I am contemplating kicking the competition plans up a notch. If I get the results I want my plan would be to step on stage at Jr. Nationals next June. I am giving 110% in and out of the gym. We'll see. I want to weigh in at the upper end of the light weight category. I would bring the right amount of conditioning plus femininity. If this plan doesn't pan out, I am perfectly content being a gym rat.

    What One Tip Would You Give Other Bodybuilders?

    Only one? How about three? Consistency is key. Be consistent with your nutrition, workouts, cardio. Etc. Rome wasn't built in a day. If you cheat or skip a cardio session, the only person you are cheating is yourself.

    Also, I would be remiss if I did not advise new competitors to do their research and don't be afraid to ask for help. Go to shows, talk to the judges to find out what they are looking for. Surround yourself with positive, supportive people. There are so many elements to this sport and they all have to come together at the exactly the right moment.

    Lastly, have fun. Enjoy the process. I have met so many wonderful people along the way and learned a lot of about myself. These experiences are worth more than any trophy.

    Who Are Your Favorite Bodybuilders?

    The local peeps I admire are: Julia Korfhage, Julie Ann Kulla, Christine Bongiovanni, Kim Ayres, and Dr. Andrea Bonebrake, D.C.

    For obvious reasons, I have a soft spot for lightweights. Given that, beyond the Minnesota borders, I admire lightweights Rita Rae and Tammy Patnode. They both are the total package. They both have amazing symmetry. They grace the stage with their chiseled, feminine physiques.

    I have met Silvio Samuel a couple of times and find him very down to earth and level headed.

    Amy Schmeling. Amy Schmeling.
    + Click To Enlarge.
    Amy Schmeling.

    What Features Do You Use On

    I order supplements from the on-line store on a regular basis. I read the articles religiously on the SuperSite. I have read many profiles on BodySpace but have yet to create my own profile.

    The whole site provides motivation in spades and is so user friendly.

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