Amateur Fitness Competitor of the Week: Catherine Boshuizen

Amateur Fitness Competitor of the Week: Catherine Boshuizen! - Pics and info and more!

How Did You Get Started?

Although I have always regularly exercised, I began seriously weight training about two years ago with my husband at Gold’s Gym. I saw other girls preparing for Figure show contests, and I loved their physiques and the idea of competing. I also noticed that my body had a real natural tendency for putting on muscle. So, after almost two years of training, I decided to start getting really serious and train for a show.

I began to do tons of research from magazines as well as from online sites such as and a few professional figure competitor websites, in order to find any information on training tips, to posing suits, to tanning and cosmetic advice. Next, I had one of the trainers at the gym help me with my contest diet starting at about 12 weeks out, as well as monitoring my progress through body composition tests. I competed in my first Figure show at the end of May and won! The whole process and outcome was very rewarding.

What Workout Plan Worked Best For You?

At about 12 weeks out, I started doing cardio first thing in the morning on an empty stomach, and then as my competition date got closer, I added a second session of cardio in the evening. This really helped burn off the fat and tighten up my lower body. In a typical week, I train each body part once, with the exception of legs - they get trained twice. I target my quads, glutes and calves one day, and my hams, glutes and calves the other. I do 12-20 reps for all leg exercises, and 10-12 reps for all upper body exercises. I also train abs about four times per week. A typical pre-contest workout week for me looks a lot like this:

  • Monday: Cardio (45-60 minutes), strength training (Legs), second Cardio (45 minutes)
  • Tuesday: Cardio (45-60 minutes), strength training (Chest), second Cardio (45 minutes)
  • Wednesday: Cardio (45-60 minutes) strength training (Back), second Cardio (45 minutes)
  • Thursday: Cardio (45-60 minutes), strength training (Shoulders & Arms), second Cardio (45 minutes)
  • Friday: Double sessions of cardio
  • Saturday: Cardio (45-60 minutes), strength training (Legs) second Cardio (45 minutes)
  • Sunday: Rest

What Nutrition Plan Has Worked Best For You?

I eat five to six meals a day consisting of high protein, low to moderate amounts of carbohydrates, and low fat. I make certain to get my essential fatty acids from flaxseed oil. I completely eliminated all breads, pasta, fruit and nuts pre-contest, and the only dairy food I ate was one cup of cottage cheese one day a week. All of my complex carbohydrates come from oatmeal, yams and vegetables. I try to take in at least 1.5 to 2 grams of protein per pound of body weight, and drink no less than one gallon of water per day. I cheat one meal per week, as this helps keep my energy levels up and it also seems to shock my system just enough so that I don’t plateau.

What Supplements Have Given You The Greatest Gains?

Whey Protein Powder, Multi-Vitamins, Glucosamine, a Thermogenic, and Flaxseed Oil have always been the most helpful under all circumstances.

Why do you love Bodybuilding?

I have been involved in fitness since I can remember. It makes me feel good about myself and I truly enjoy it. The feeling I have after a great workout or an awesome dance class cannot be replaced with any other kind of high.

What Are Your Future Bodybuilding Plans?

My plans are to keep training hard and sticking to a healthy diet. I plan on competing in one more show this year, and I would like to compete in at least three next year. I also want to earn my pro-card in the next two to three years. I would like to also use my M.S. in Exercise and Sport Science, as well as my experience competing, to help other people reach their fitness goals.

Presently I am training for my first year as a pro athlete. I will be competing in the first ever WNSO PRO show in the Fitness Division and Fitness Model Search Division coming in 2005.

What One Tip Would You Give Other Bodybuilders?

Stay disciplined and dedicated to your goals. The rewards for working hard are worth it in the end. There will be times when you want to quit or cheat, or times when you will feel alone and like no one understands what you are going through. Don’t let any of this allow you to give up on your goals. Success can be a difficult road. Remember, if this were easy, then everyone would be a fitness or figure competitor.

Who Are Your Favorite Bodybuilders?

I admire Davana Medina for being so dedicated to her training year-round, and for viewing her fitness platform as a way to help change people’s lives. I also appreciate how much she values her family. Monica Brant is another competitor I admire for being such a wonderful resource, as well as a great role model for the figure and fitness industry.