- Name: Camille Clark
- E-mail: Camille@camillesfitness.com
- Age: 27
- Where: Pittsburgh, PA
- Height: 6'
- Weight: 132 lbs contest 140 lbs off
- Years Bodybuilding :1
- Favorite Bodypart: Shoulders
- Favorite Exercise: Legs
- Favorite Supplements: OxyELITE Pro and Dymatize Protein
How Did You Get Started?
I use to be 280lbs; I lost the weight training for basketball in HS. I went all the way down to 130lbs but had no muscle tone! I got to college, tore my ACL, and went back up to 160. I decided to get a minor in Fitness and then dropped out of Medical School and got my Masters in Exercise Science.
I own Camille's Fitness Inc. and since I am my own billboard, I have to make sure to workout but due to my hectic schedule I tend to not want to. So what I do to keep me motivated is set goals. Three years ago I wanted to do a figure competition but punked out because of the diet, so instead trained for a marathon.
I finished but my knees and hips were shot and I decided long distance running wasn't right for my body. I decided to tackle it this year and I'm happy to say that on April 16th, 2011, I placed 1st in Novice and 2nd in Open Tall at the Pittsburgh NANBF Natural Competition. On May 21st, I took 1st in Fitness, 2nd in Novice Tall and 2nd in Open Tall at the Pittsburgh Iron City Classic, followed by May 28th where I placed 1st in Fitness Tall, 1st in Fitness Overall, 1st in Figure Tall, 1st in Figure Overall and 1st in Bikini at the Pittsburgh Muscle-Mania.
What Workout Plan Worked Best For You?
Some of my training goals were to increase the definition of my abs, widen my back, and get some cuts in my legs, which is very hard for a tall person.
Coach wanted me to widen my back out, so she tested my strength and we started with periodization. This was hard because I was only allowed to lift 3 times per week. There were three Phases, each of which lasted four weeks. Phase 1: Lifted 80% 1RM for 8-12 reps. Phase 2: 90% 1RM for 5-6 reps.
Halfway through Phase 2, I fell and bruised my coccyx bone and could not bend over, so I could not do lunges, squats or anything with my lower half for about 2 weeks. Because of this I never did Phase 3, which was lifting 100% 1RM for 1-3 reps with 6-9 sets.
Every week, we increased the weights I was lifting on Mondays. Mondays were my heavy day, Wednesdays were my light days and I did no single joint/isolation movements, and Fridays were my medium days when I did the entire routine. I was supposed to take two minute breaks between sets which was something I wasn't used to doing.
I started with 20 minutes of cardio in the morning on lifting day and then 35 minutes after lifting or in the evening. My cardio in the morning was either an elliptical or a 2-mile jog at a 6mph pace. On non-weight training days I would do 15 sprints (1 min at 10mph, then rest for 30 seconds, and repeat 14 more times). As we got closer to the competition, I would do more sprints or add a 1 mile jog. On the weekends, I would run about 4 miles or walk on an incline of 8 at 4mph for 60 minutes.
- Morning Cardio: 20 minutes
- Squats: 5 sets of 8-12 reps
- Bench Press: 5 sets of 8-12 reps
- Leg Extension: 2 sets of 8-12 reps
- Deadlift: 3 sets of 8-12 reps
- Barbell Underhand Row: 3 sets of 8-12 reps
- Barbell Shoulder Press: 5 sets of 8-12 reps
- Hammer Curls: 3 sets of 12 reps
- Triceps Extension: 3 sets of 12 reps
- Decline Weighted Crunches: 3 sets of 12 reps
- Donkey Calf Raises: 3 sets of 12 reps
- Evening Cardio: 35 minutes
- Abs Set 1: Repeat 3x
Cable Crunches: 12 reps
Pikes: 12 reps
- Abs Set 2: Repeat 3x
Decline Crunches: 12 reps
Hanging Weighted Leg Raises: 12 reps
- Abs Set 3: Repeat 3x
Seated Weighted V-Ups: 12 reps
Russian Twist: 12 reps
- Running: 4 mile
- Running: 4 mile
What Nutrition Plan Has Worked Best For You?
My coach and I made some adjustments according to my progress and work schedule. Initially, coach wanted me to be on 1200 calories (200g of protein) Monday to Thursday and 1700 calories (250g Protein) Friday to Sunday. I begged my coach to let me have 1700 because my days are so hectic.
For example, I often woke up at 3:30 am to get my cardio in because my first client was at 5:00 am; I also had a break between 1:45pm-3:00pm which I used for lifting before starting to train clients again from 4:30-9:00pm. Coach agreed to increase my calories to 1700 but I had to get my 250g of protein. Here is my plan:
- Dymatize Elite HIGH-PROTEIN Oatmeal: 1 packet
- 6 oz grilled meat (turkey patty, tilapia, pollock or tuna)
- 3 oz baked sweet potato OR 100 calorie wheat bun OR 1/4 cup brown rice
- 4 oz asparagus
- Same as Meal 4
- Sometimes I would "cheat" and have wheat thins or almonds
- Several weeks before the competition, I stopped eating spices and salt.
- I drank 1 gallon of filtered water a day
What Supplements Have Given You The Greatest Gains?
- USPlabs OxyELITE Pro: 1 cap
- CLA: 3000mg
- L-Carnitine: 1000mg
- Worldwide Pure Protein Shake, Banana Cream: 1 can
- Fish Oil: 1000mg
- HMB: 4g
- Multivitamin: 1 serving
- Glutamine: 2.5g
- Dymatize Elite Whey Protein Isolate: 2 scoops
- USPlabs Jack3d: 1 scoop
Why do you love Bodybuilding?
I love watching my body make the changes. It's a wonder what training can do for your fitness. I love seeing what I can train myself to do next.
What Motivates You To Follow A Healthy Lifestyle?
Reading the stats of African American people and diseases which are caused by obesity and unhealthy eating has motivated me to stay on a clean diet. Also I struggled a lot as an obese child and I never want to go back there again.
What Made You Want To Achieve Your Goals?
I was always an ugly duckling and unhealthy, I wanted to be the beautiful princess that everybody wanted to see. Once I learned more about fitness my drive was seeing my body change to different external forces.
What Are Your Future Bodybuilding Plans?
I would love to make it Pro in WNBF and IFPA and then work on becoming an IFBarbell Pro. I would love to represent a supplement company as well and become a fitness model.
What One Tip Would You Give Other Bodybuilders?
Never give up! Stay focused and don't listen to everybody's advice because what works for one might not work for you. Listen to your body!
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?