- Name: Charisma Guerin
- E-mail: firstname.lastname@example.org
- Age: 24
- Where: Chapel Hill, North Carolina
- Height: 5' 3 1/2"
- Weight: 1st contest 112 lbs, currently
- Years Bodybuilding :0
- Favorite Bodypart: Back
- Favorite Exercise: Legs
- Favorite Supplements: Glutamine, BCAAs, CEE
How Did You Get Started?
I got hooked on fitness in January of 2005 when I saw IFBB Pro Amy Huber in person and couldn't believe how amazing she looked! I decided THAT day that I wanted to make fitness an integral part of my life.
Up until meeting Amy, I had no idea what training for figure and fitness competitions truly involved. But she and her husband, Shawn, held my hand for months while I trained and dieted for my first show.
They taught me that I can always run faster, train harder, and lift heavier and it was their motivation, support, and encouragement that kept me going through to the end of my first competition, which took place in June of 2005.
Now that that first hurdle is over with, I am continuing forward with new goals of putting on more muscle and working my way up to competing in the Figure Olympia and being on the cover of Oxygen and other bodybuilding and fitness magazines.
What Workout Plan Worked Best For You?
Right now I am training to put on more muscle mass so I am doing less cardio than I would be if I were on-season. Cardio consists of 2 days of 30 minutes spent on either the stair climber or the elliptical machine.
The third day consists of 45 minutes spent training at the track doing sprints, jogging, lunges, jump squats, and bleacher runs. For weights, I always lift as heavy as possible on all muscle groups with the exception of quads as they have the uncanny ability to become HUGE very quickly!!
- Back (lat pulldowns, seated rows, pull-ups, 1-arm dumbbell rows, and deadlifts) - 3 sets of 12 reps
- Glutes (standing squats with dumbbells - 3 sets of 15, step-ups with dumbbells - 3 sets of 15, walking lunges - 3 sets of 25)
- Abs (decline bench sit-ups with twists - 3 sets of 16, decline bench leg lifts - 3 sets of 20)
- Shoulders (forward cable raises, DB side lat raises, upright rows with barbell, rear-delt cable exercises/extensions, DB shoulder presses) - 3 sets of 12
- 30 minutes cardio
- Biceps (reverse grip barbell curls, hammer curls, cable curls, negative rep curls) - 3 sets of 12
- Triceps (underhanded pulldown, overhead extensions, rope extensions, assisted and unassisted dips) - 3 sets of 12
- Legs (1 legged leg press, walking lunges with dumbbells, hack squats, seated hamstring curls, lying hamstring curls, leg extensions - light weight and high reps for this) 3 sets of 12
- Calves (smith machine calf raises with step, seated calf raises)
- 30 minutes cardio
Day 5: OFF
- Morning = track work
- Afternoon = Chest (incline chest press, pushups - 3 sets of 15, fly machine, galileo chest press, galileo pec fly) - 3 sets of 12
I choose to workout whatever I'd like!
What Nutrition Plan Has Worked Best For You?
- Meal 1 - protein shake, 1/2 cup oats, 4 egg whites, skim milk
- Meal 2 - 6 oz chicken or salmon, 1/2 cup green beans
- Meal 3 - 6 - 8 oz chicken or tuna, 1 cup yogurt, 2 slices whole wheat bread, 1/2 green pepper, sprouts, 1 handful of nuts (any kind other than macadamia)
- Meal 4 (preWO) - protein shake with 4-5 strawberries and CEE, skim milk
- Meal 5 (postWO) - protein shake with 1/2 banana or 1/2 cup oats, CEE, skim milk
- Meal 6 - 8 oz fish or chicken or ground turkey, 1 cup green beans, broccoli, or 10-15 asparagus spears, 5-6 oz sweet potato
- Meal 7 - Protein shake mixed with water
What Supplements Have Given You The Greatest Gains?
I have found that an increased amount of glutamine has done wonders for my muscle gains, and so have whey protein, creatine ethyl ester and branched-chain amino acids. And if sleep is considered a supplement, count that in too!
Why do you love Bodybuilding?
I love fitness because it gives me something to work hard for everyday. It raises my self-esteem, provides an outlet for stress-relief, and allows me to interact with people I may never have known otherwise.
What Are Your Future Bodybuilding Plans?
My immediate plan involves training for an upcoming show in my home state in October (2005 Carolina Clash in Gastonia). I am also currently working on a website for myself which will contain my online journal, a free picture gallery, a special member's area, and an online store.
In addition, I am also working very hard to attract the attention of potential sponsors, am busy writing competition and fitness-related articles, and plan to work my way up in the fitness industry and compete in the Figure Olympia. Being on the cover of Oxygen and other fitness and bodybuilding magazines would also be great, so fitness modeling is definitely in the cards too!!
What One Tip Would You Give Other Bodybuilders?
To not become discouraged! If you feel like one day you don't have a good workout, train harder the next day! Becoming successful in this industry takes time, hard work, dedication, a positive attitude, and charisma (no pun intended). Always believe that you will make it to the top!
Who Are Your Favorite Bodybuilders?
My favorite fitness competitor is Amy Huber. She showed me that no matter how busy she was, or what she had going on in her own life, she always made time to answer my questions and help me prepare for my first show. She gave constant support and encouragement, and taught me to not compare myself to others, but to be my own personal best.
I also admire Monica Brant, because no matter how many times Jenny Lynn places above her, Monica is back at the next show, competing again, always believing that she will win.