- Name: Brooke Terry
- E-mail: firstname.lastname@example.org
- Age: 25
- Where: Tucson, AZ
- Height: 5'4"
- Weight: 135-140 Off 124 Contest
- Years Bodybuilding :2
- Favorite Bodypart: Biceps, Back
- Favorite Exercise: Quads
- Favorite Supplements: 100% Gold Standard Whey, PrimaForce Max CLA, Crealyze
How Did You Get Started?
I was always athletic and into fitness, but concentrated mostly on running. On vacation during college, I happened to be staying at a hotel that was also hosting a bodybuilding show. I was amazed by the competitors' physiques! I didn't realize that the human body could get that lean. I knew I couldn't achieve that look from running alone. From that day forward I started hitting the gym.
Unfortunately, I was hitting the gym hard, but didn't have the knowledge to make the effort worthwhile. I started working with competitive bodybuilding and powerlifting trainer, Mike Israetel (email@example.com), about two years ago. Since working with him I have learned the science behind lifting and nutrition, and have made huge gains in my physique!
What Workout Plan Worked Best For You?
I lift on a five day training cycle: I train for three days and rest for two. Each consecutive cycle, I increase weight and reps. After a one-month routine (4-6 cycles), I change it up. I'll either do new exercises, or the same exercises in a different order. This permits continued muscle growth without overtraining.
My three training days are push, legs, and pull.
- Push Muscles: Shoulders, Chest, and Triceps.
- Legs: Quads, Glutes, and Hams.
- Pull Muscles: Shoulders, Back, and Biceps.
I never train calves (was lucky to be born with them) or abs (abs are made in the kitchen).
I also do about an hour of cardio (walking on the treadmill at a slight incline) every day during contest prep. During the off-season, I only do cardio on resting days.
Here is a sample cycle.
Day 1: Push
- Military Dumbbell Press: 3 sets to failure
- Incline Dumbbell Press: 3 sets to failure
Skull Crushers: 4 sets to failure
Close Grip Bench: 4 sets to failure
Weighted Dips: 4 sets to failure
Narrow Stance Pushups: 4 sets to failure
Day 2: Legs
- Regular Stance Squats: 3 sets to failure
- Stiff Legged Deadlifts: 2 sets to failure
- Close Stance Squats: 4 sets to failure
Day 3: Pull
- Weighted Overhand Pull-Ups: 3 sets to failure
- One Arm Rows: 3 sets to failure
- Wide Grip Pulldowns: 4 sets to failure
- Barbell Upright Rows: 4 sets to failure
What Nutrition Plan Has Worked Best For You?
I have seen huge gains in energy and strength since I started focusing on workout-window nutrition. It has also significantly reduced my fatigue during contest prep.
My workout-window (pre-, during, and post-workout meals) are the only times I eat carbs. My pre- and post-workout meals have low-moderate carbs. During my workout I'll drink a Gatorade (moderate-high carb) and a protein shake. Occasionally, I get strange looks for carrying around two shakes during my workouts, but you can't knock the results!
Here is a sample macronutrient breakdown and meal plan:
- Protein/Carbs/Fats, Totals: 150/75/40
- Meal 1: 25/0/15
- Meal 2: 25/20/5 (Pre-Workout)
- Meal 3: 25/35/0 (Workout)
- Meal 4: 25/20/5 (Post-Workout)
- Meal 5: 25/0/15
- Meal 6: 25/0/0
What Supplements Have Given You The Greatest Gains?
- Optimum Nutrition 100% Gold Standard Whey Protein Powder (Double Rich Chocolate)
- PrimaForce Max CLA
Why do you love Bodybuilding?
Nothing compares to the sense of accomplishment you experience after getting through the most grueling leg work out of your life, breaking a new bench PR, or running your fastest 5K. More than anything, training is an exercise of will and dedication. It makes you look and feel great!
What Motivates You To Follow A Healthy Lifestyle?
People that follow a healthy lifestyle have such passion and zest for life! Bodybuilders, especially, bring a sort of fabulous intensity to the everyday. It's more than just a healthy lifestyle, it's a positive attitude.
What Made You Want To Achieve Your Goals?
My own burning drive.
What Are Your Future Bodybuilding Plans?
2010 is the year of the
I just decided to take the year off from competing to focus on gaining mass in my quads, glutes, and hams. Having bigger legs will give me a more balanced, symmetrical physique. I plan on competing in figure in 2011 and coming back strong!
Although I'll refrain from competing until 2011, I've started judging competitions and plan to stay involved. I hope to be an official NPC judge by the end of the year!
What One Tip Would You Give Other Bodybuilders?
Lift heavy, squat deep, eat clean.
Lift Heavy: Even during contest prep! Some athletes switch to higher rep training during contest prep, but I have had great results from continuing with heavy lifting. It really helps prevent muscle atrophy during even the strictest diets.
Squat Deep: And I mean, deep! Your legs will be screaming at you, in a good way. Concentrate on really good form, and invest in a pair of solid squatting shoes (with a slight heel and hard soles).
Eat Clean: Dieting is really an exercise in time-management. Cook batches of chicken, fish and hardboiled eggs on the weekends. During the week, pack your individual meals the night before so you're not rushing to put it all together in the morning. And carry your food in an insulated lunch cooler to keep everything fresh throughout the day.
Drink lots of calorie-free fluids, and don't cheat! It's tough, but if your nutrition isn't in check, your hard effort in the gym won't be realized. Plus, your first post-show meal will be the best food you've ever tasted! Personally, I recommend IHOP (open 24 hrs, great pancakes).
Who Are Your Favorite Bodybuilders?
Arnold Schwarzenegger is my hero. Not simply because he is the face of bodybuilding, but because he has reinvented himself over and over again. He has pushed for greatness in every endeavor.
What Features Do You Use On Bodybuilding.com?
Bodybuilding.com also offers a huge community of support and encouragement right at your fingertips! I recently started posting more actively on BodySpace. Hope to see you there!