- Name: Genevieve Holgate-Palmer
- E-mail: email@example.com
- Age: 41
- Where: Hanover, PA
- Height: 5' 7"
- Weight: 145 lbs off, 135 lbs on
- Years Bodybuilding :4
- Favorite Bodypart: Back
- Favorite Exercise: Back
- Favorite Supplements: 100% Optimum Whey Protein, Glutamine
How Did You Get Started?
I have always been athletic, I grew up in the Caribbean where I ran track for as long as I can remember. I was also in the military, so training has been a way of life for me. In 2004 my husband challenged me to take the next step and train for a competition; I have been hooked ever since.
What Workout Plan Worked Best For You?
Depending on how far out from a competition I am, I might train twice daily. I train 5 days per week, with twice daily cardio sessions for 6 days. I do 3 sets of each exercise, but I train upper body heavier than legs with about 6-10 reps. I have very powerful legs so I use high reps and lower weights 20 -30 reps and I also include plyometrics in ever workout. I never do the same work out twice, and I change my split frequently to keep my body guessing. Here is a sample of my training split:
What Nutrition Plan Has Worked Best For You?
My meal plan changes depending on how close I am to competition date.
Here's a sample plan about 6 weeks out:
- Meal 1 - 8 Egg Whites, Glutamine, Vitamin B-Complex (Usually Post Cardio)
- Meal 2 - 3 Oz Tuna, 3 Boiled Eggs, ½ Cup Broccoli
- Meal 3 - 1 Oz Chicken, 6 Asparagus (2nd fat burner)
- Snack - 6 oz Sweet Potato
- Meal 4 - 6 oz Orange Roughy, 6 Asparagus, Glutamine, Vitamin B-Complex
- Meal 5 - 4 oz Flank Steak, 8 Asparagus, Vitamin C
- Meal 6 - 6 oz Orange Roughy, ½ Cup Green Beans, Glutamine, Vitamin B-Complex
What Supplements Have Given You The Greatest Gains?
Supplements I take include:
- Whey Protein
- Vitamin B-Complex
- Vitamins C
- Vitamin E
- Fat burners
- Sometimes I also take Superpump250 as well as SizeOn pre workout
- 1 gallon H2O daily
Why do you love Bodybuilding?
As a registered nurse I believe in practicing what I teach. I also enjoy the best of both world's (health & fitness); I love to be an inspiration to my patients and those around me. The physical transformation my body goes through over a period of time is simply amazing to watch.
What Are Your Future Bodybuilding Plans?
Competing has become a part of my life; I plan on taking the feedback I received from the judges after a successful 2007 and make the changes necessary to compete on the national stage next year. My ultimate goal is to earn my pro card, hopefully if my body keeps up I can achieve that goal soon.
What One Tip Would You Give Other Bodybuilders?
Set realistic goals, and do whatever it takes to stick to your plan. If you truly want to succeed, be committed, dieting and training requires your dedication, in the end it will all pay off with an amazing physique. Most importantly, hold on to your self esteem, while this is a very rewarding sport it can also bruise your ego. Otherwise have fun, work hard and the rewards are endless.
Who Are Your Favorite Bodybuilders?
Tracey Greenwood and Tanji Johnson, these are both dedicated competitors. Tracey has been such an inspiration to me this year, her level of commitment to the sport is at its highest level, something I admire and aspire to be.
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 men & women who have decided to feel and look young again!