- Name: Dr. Rochelle Parks
- E-mail: firstname.lastname@example.org
- Age: 39
- Where: Pearland, TX
- Height: 5' 6"
- Weight: 125 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Legs
- Favorite Supplements: 2:1 Protein Bars
How Did You Get Started?
I started exercising consistently when I noticed that my skin was going from soft to flabby. I'm 5 ft, 6 inches and only weighed 137 pounds, but was 25% body fat! This was a total shock as I thought I was in good shape, but that was not true at all. I worked out for 2 years with a trainer and noticed that I was adding muscle, but I wasn't meeting my fitness goals because of my diet. I was doing everything wrong-eating too many sugary carbs and not enough clean protein, eating big meals, skipping breakfast, and not drinking enough water.
I mistakenly believed that training would take care of all my body fat concerns. Not true! I was getting stronger, but still had stubborn body fat that would not diminish because my nutrition was not on par with my training.
In May of 2010, I decided to get serious about my diet because I wanted to push my fitness to its utmost capacity and compete in my first figure competition in October 2010-the Gulf States San Antonio Classic sponsored by the ABA/INBA/PNBA. I had a nutrition consultation and completely changed my eating habits. The grocery store, my stove and my lunch bag became my best friends. Egg whites, sweet potatoes, clean baked chicken breast and fish, leafy green vegetables and, of course, water, water, water became my favorite foods. I no longer ate big meals and stopped eating after 8:00pm.
I also carried my food with me everywhere-cold food became delicious to me. This resulted in a huge change in my body and my appearance. I knew that things were going well when random people in the gym asked me if I was getting ready for a competition, as they noticed how much my body had changed in recent months. Women stopped me in the locker room, asking how they could get my abs. I always told them "You can train as hard as you want, but without the right eating habits, the flab will stay on your abs." After all, I had learned that the hard way!
What Workout Plan Worked Best For You?
I work each body part once a week with cardio included. My workouts are generally 1.5-2 hours, depending on how much cardio I am doing. In the off-season, I rest one day per week. When getting ready for a competition, I workout every day.
Day 1: Shoulders/Triceps/Abs
- Shoulder Press: 1 warm up set of 15 reps
- Shoulder Press: 3 sets of 20 reps
- Lateral Raises: 4 sets of 18-20 reps
- Rear Flyes: 4 sets of 18-20 reps
- Dumbbell Shoulder Press: 4 sets of 18 reps
- Triceps Dips: 5 sets of 20 reps
- Leg Raises: 4 sets of 12-15 reps
- Elliptical: 50 minutes
Day 2: Legs/Biceps
- Squats: 1 warm-up set of 10 reps
- Squats: 5 sets of 15 reps
- Deadlift: 4 sets of 15 reps
- Leg Press: 4 sets of 20 reps
- Leg Extension: 4 sets of 20 reps
- Stationary Bike: 40 minutes
Day 3: Back/Abs
- Pull-Ups: 4 sets of 12 reps
- Wide Grip Pulldowns: 4 sets of 20 reps
- Cable Rows: 4 sets of 20 reps
- Bent Over Rows: 4 sets of 20 reps
- Hanging Leg Raises: 4 sets of 10 reps
- Elliptical: 50 minutes
Day 4: Chest/Biceps
- Bench Press: 1 warm-up set of 15 reps
- Bench Press: 4 sets of 20 reps
- Pushups: 4 sets of 15 reps
- Incline Dumbbell Press: 4 sets of 15 reps
- Dumbbell Press: 3 sets of 20 reps
- Barbell Curls: 4 sets of 15-17 reps
- Hammer Curls: 4 sets of 18-20 reps
- Elliptical: 50 minutes
Day 5: Legs/Abs
- Barbell Lunges: 4 sets of 20 reps
- Dumbbell Squats: 4 sets of 20 reps
- V-Ups: 4 sets of 20 reps
- Incline Crunch: 4 sets of 20 reps
- Stationary Bike: 50 minutes
Day 6: Off
Day 7: Triceps/Abs
What Nutrition Plan Has Worked Best For You?
I eat five meals a day. My body works best with fairly low carbs and little food variety. I also drink at least 83.5 ounces of water each day and I don't eat after 8:00pm.
Meal 3: Post Workout
What Supplements Have Given You The Greatest Gains?
2:1 Protein bars. When competition dieting, I prefer to eat my calories to boost my energy, as opposed to drinking them. After all, food becomes a very precious resource when getting ready for a show! I like to feel that rush of energy, which is very important for my training, especially when I'm on a restricted calorie nutrition plan.
Why do you love Bodybuilding?
Many women envy high fashion models' bodies. I am not one of those women. Instead, I love to see physically fit women with visible muscle tone. I particularly admire women in their 40's and older who train hard, day and day out and have better bodies than many twenty year olds. I love how fitness makes your skin glow, your body strong and your mind sharp. My motto is: Build your body one clean meal, one hard workout at a time.
What Motivates You To Follow A Healthy Lifestyle?
My dad used to always say "Without good health, nothing else matters much." I subscribe to this perspective religiously. Many people wish they could leave their hospital bed and overcome illness, or other infirmities that are beyond their control. Therefore, I owe it to myself and my family to do all that I can to be the healthiest person that I can be. I appreciate every day that I have on this earth and do all that is within my power to maintain a healthy life.
What Made You Want To Achieve Your Goals?
Originally, I just wanted to gain muscle tone and lose body fat. But, then, I began to really admire the dedication and commitment needed to have a competitors' attitude and body. This made me want to push my fitness to the next level by competing. After 5 months of clean eating and 9 weeks of competition dieting, I stepped on stage weighing 115 pounds with 8.7% body fat. I earned 3rd place in the Figure Novice division.
The hard work and dieting was absolutely worth it. I love weight training, I love how clean eating makes me feel and look and, most importantly, I love that I am in better shape at age 39 than I ever was in my 20's or early 30's or even when I did not have children.
What Are Your Future Bodybuilding Plans?
The competition work is now in my blood. I plan to compete again next Spring of 2011 and, again, in the late summer or Fall of the same year. Right now, I am focused on building up my leg muscles to increase their muscularity and definition. I plan to have my legs pop out on stage at my next show.
What One Tip Would You Give Other Bodybuilders?
Half-assed work equals half-assed results. Train hard, stay clean and practice, practice, practice your posing. When you are prepared, the stage is your home.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
The forums give great competition advice. I log on to the site almost every day for new information. I also avidly read the Transformations articles. It is inspiring to see people change their lives to become fitness oriented and/or become competitors. The BodySpace is a great way to connect with other amateur fitness competitors. In fact, I got my list of all supplies needed for my figure comp from BodySpace. It was totally helpful when I was getting all of the stuff that I needed for my show.
I was recently selected for the Fitness Enthusiast segment in the December 2010 issue of Health & Fitness Sports Magazine.