- Name: Crystal Piercy
- E-mail: Crystal_Piercy@yahoo.com
- Age: 31
- Where: Colorado Springs, Colorado
- Height: 5'
- Weight: 115 Lbs., Contest: 103 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Abs
- Favorite Exercise: Back
- Favorite Supplements: Gaspari Superpump250, Optimum Nutrition 100% Whey Protein, and Glutamine, CEE, Scivation Xtend, and Controlled Labs Purple Wraath.
How Did You Get Started?
I dedicated 10 years of my life pursuing an Olympic dream. I moved to Colorado Springs in 1999 and lived at the Olympic Training Center as an Olympic hopeful in the sport of Judo. I retired from sport when I was accepted into nursing school. I spent the entire first semester sitting on my couch, studying and gaining weight.
Training and competition had become a way of life for me; and I was looking for something to spark that competitive drive again! That is where I discovered the sport of figure! My husband and I work out together and he suggested I give it a try... so I picked out a contest date and made it my new mission!
View My BodySpace Profile: bodyspace.bodybuilding.com/judoka48.
What Workout Plan Worked Best For You?
I use a pyramid workout program. I start with 5 sets of 15 reps per exercise building in weight while decreasing in reps until I am maxing out at 6 x 4 reps per exercise... then ladder back down to 15-20 reps prior to competition. I lift one body part per week (doubling up on legs and shoulders... they need the most improvement.
Sample Training Week:
Incline curls, hammer curls, pulley curls, preacher curls, chin-ups, tricep pushdowns, tricep kickbacks, skull crushers and dips
On the weekends I do extra legs and shoulders 3x10 only 3 variable exercises. I do 3 days of cardio for 30 minutes a day. (stepmill, running or walking on an incline). Six weeks out I do 5-days-a-week of 30 minutes a day.
What Nutrition Plan Has Worked Best For You?
I eat 6 meals a day (eating every 2-3 hours) I eat a protein/carb/fat ratio. (Protein sources: chicken, lean beef, egg whites, tuna, tilapia... Carbs: greens, greens and more greens, fats: almonds, PB, and avocados)
Meal 1: 6 egg whites, spinach/ or oatmeal, almonds and grapefruit
Meal 2: Protein shake, broccoli and avocados
Meal 3: Tuna, green beans and avocados
Meal 4: tilapia, cauliflower and almonds
Meal 5: Protein shake, asparagus and pb
Meal 6: Chicken breast, broccoli and PB
What Supplements Have Given You The Greatest Gains?
- Gaspari SuperPump250
- Optimum Nutrition 100% Whey Protein
- Scivation Xtend
- Controlled Labs Purple Wraath
Why do you love Bodybuilding?
I LOVE intense training (It brings me back to the "good 'ol days"). I enjoy the rush of competition and enduring the 12 week process, because it pays off when I see my hard work and the transformation of my body. I believe in living a healthy holistic lifestyle.
What Are Your Future Bodybuilding Plans?
I will step on stage for the first time in national competition at the Jr. Nationals this June in Chicago. I hope to bring the best package I can and make an impact on this sport.
What One Tip Would You Give Other Bodybuilders?
NO EXCUSES!!! Set your goals (however small or large they may be) and accomplish them one by one. "If you can dream it, put it into action; and one day you will find yourself living your dreams!"
Who Are Your Favorite Bodybuilders?
* My biggest inspiration is the support of my husband Matthew.
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