- Name: Amy O'Brian
- E-mail: firstname.lastname@example.org
- Age: 20
- Where: Killeen, Texas
- Height: 5'
- Weight: 120 Lbs., Contest: 112 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Shoulders
- Favorite Exercise: Legs
- Favorite Supplements: CytoSport Fast Twitch & ON 100% Whey Protein
How Did You Get Started?
I grew up in Upstate New York where I competed in figure, skating, and gymnastics for several years. When I moved to Texas in 2005 I became more serious about lifting weights and learned as much as I could about nutrition, supplements, and working out, I was hooked. I switched my college major to kinesiology and got my personal training certification. After training clients for 6 months, I decided to take my own physique to next level and began preparing for my first first figure competition. The preparation was tougher than I had expected, but being on stage and winning figure overall at my first show made it worth every second.
What Workout Plan Worked Best For You?
I lift 5 days per week and work each muscle group once a week. I stick to basic free-weight exercises and change my rep ranges and exercises every 4-6 weeks as needed to add some variety to my training. I also include plyometrics for legs.
Sample Training Week:
My current weight training program looks like this:
Shoulders & Calves
Dumbbell Shoulder Press: 4x6-10
Cable Lateral Raises: 3x6-10
Front Barbell Raises: 3x6-10
Arnold Presses: 4x6-10
Rear Delt Flyes on Pec Deck: 3x6-10
Standing Calve Raises: 3x20
Seated Calve Raises: 3x20
Legs & Abs:
Barbell Squats: 4x6-10
Walking Lunges: 3x20
Stiff-legged Deadlifts: 4x6-10
Dumbbell Hamstring Curls: 3x6-10
Leg Extension: 3x6-10
Hanging Leg Raises: 3x20
Decline Crunches: 3x20
Thursday: Back & Triceps:
Barbell Rows: 4x6-10
Closed-grip Cable Lat Pulldown: 4x6-10
Single Dumbbell Rows: 4x6-10
Skull Crushers: 3x6-10
Cable Extensions: 3x6-10
I use this day to work on whatever muscle groups I feel are lagging.
What Nutrition Plan Has Worked Best For You?
When it comes to nutrition, I stick to 6 meals a day and always have carbohydrates and protein with each meal. I keep my diet clean year-round and have a cheat meal once per week in my off-season. A typical day for me looks like this:
- Meal 1: oatmeal & egg whites
- Meal 2: whey protein shake & oatmeal
- Meals 3 & 4: chicken, sweet potato & asparagus
- Meal 5: fish & green beans
- Meal 6: chicken & broccoli
As I get closer to a show my trainer, Heidi (email@example.com), will manipulate my calories, carbs, protein, and fat intake weekly and I'll usually change my food selection every couple of weeks to add variety.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love fitness because I love the way I feel after a good workout and the sense of accomplishment I feel every time I step on stage.
What Are Your Future Bodybuilding Plans?
I plan to compete in NPC shows in 2008 and hope to qualify for Nationals this season!
What One Tip Would You Give Other Bodybuilders?
Be consistent, stick to the basics, and believe in yourself!