- Name: Holly Powell
- E-mail: email@example.com
- Age: 35
- Where: Columbus, Ohio - GO BUCKS!
- Height: 5'7"
- Weight: 130 lbs
- Years Bodybuilding :3
- Favorite Bodypart: Legs
- Favorite Exercise: Legs
- Favorite Supplements: BCAA's, Muscletech's Hydroxycut Hardcore and MHP's Xpel
How Did You Get Started?
I've worked out for 15 years and like most figure competitors have longed to compete, but knew women's bodybuilding and fitness weren't for me. After seeing coverage from the first Figure Nationals with Davana Medina winning, I knew figure was my sport. Ever since, I dreamed of being on stage at Nationals and was determined to work my way to the top! My husband, Craig, has been my training partner and mentor since the beginning. His constant support and guidance throughout has motivated me to reach and fulfill my goals and dreams.
What Workout Plan Worked Best For You?
The routine listed below is how I trained for Figure Nationals and is also the routine I'm currently using as I train for the upcoming North American Championships. In addition, I do 45-60 minutes of cardio twice a day leading up to a show.
- Day One: Shoulders/Chest/Tri's
- Day Two: Legs
- Day Three: Back/Bi's
- Day Four: Off
- Day Five: Shoulders/Chest/Tri's
- Day Six: Back/Bi's
- Day Seven: Off
What Nutrition Plan Has Worked Best For You?
I eat micro meals 5-6 times a day. My husband is a personal chef, who helps with dieting tremendously - he can work those spices and herbs like no one else can!!
I keep clean carbs in my diet year round, even when I'm dieting hard for a show. My physique does not do well when I drop out all of my complex carbs for any length of time. Carb cycling with a two on, one off approach has worked well for me. I have two days of high carbs and one day of low-to-no carbs, and then repeat.
On a day when I'm eating low-to-no carbs I have oatmeal with my breakfast and then vegetables with the rest of my meals. My favorite contest meal is egg whites with a slice of low fat cheese and oatmeal. On a high carb day I will eat this for breakfast and dinner. I never get sick of it!!!
Like most bodybuilders, I eat a lot of vegetables, sweet potatoes, brown rice, almonds, white fish, salmon, tuna, steak and of course chicken!! For a treat sugar free jellos and fat free popcorn help with my cravings.
What Supplements Have Given You The Greatest Gains?
I would have to say BCAA's. I try to preserve as much muscle as possible when dieting down for a show and this supplement is a staple to my regimen as well as, anti-oxidants, multi-vitamins, b-complex, dandelion root, vitamin c, and fat burners/thermogenics.
Why do you love Bodybuilding?
I love the sense of control I have over my body and my health. I love the discipline and challenges it brings to my life. Fitness gives me confidence and strength in ways I've never imagined. I was not an athlete growing up and never really participated in any sports, so this has been an incredible journey and has transformed me into a role model for my children, family and friends. I have believed from the beginning that the combination of diet and exercise is THE fountain of youth in which so many people are in search of.
What Are Your Future Bodybuilding Plans?
To keep competing in figure shows and help as many willing people along the way with their health and fitness goals. I enjoy being a missionary (of sorts) and spreading the word of how rewarding a healthy lifestyle can be. So far this year I've placed 12th at the Arnold Amateur and most recently, 7th at Nationals.
My goal is to place in the top 5 at my next show, The North American Championships in Cleveland, Ohio. My ultimate goal, of course, is to earn my pro card, but I must say, I am very fulfilled in so many other aspects of my life, I'm just gonna work hard and enjoy the ride!
What One Tip Would You Give Other Bodybuilders?
Stay within 5-8 pounds of your desired contest weight.
Who Are Your Favorite Bodybuilders?