- Name: Holly Marie Schrader
- E-mail: email@example.com
- Age: 20
- Where: Dayton, OH
- Height: 5'4"
- Weight: 115 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Shoulders & Back
- Favorite Exercise: Legs
- Favorite Supplements: Optimum Nutrition Gold Standard Protein, Glutamine, Nutrex Lipo 6
How Did You Get Started?
I always loved being active. I danced all through school, and went to the gym because it made me more alert and focused and I just felt great when I went. When I started college, I started going to all the parties and the bars for college night and just kept getting into trouble.
I started taking a women's weight training class and Pilates at Wright State University and I loved it. I would purposely go to bed early and class early and eat healthier, and so many girls would be in class hung over at 8 am barely able to do anything. I realized I wasn't like the other girls; I didn't want to be like that.
I would go to the free 24 hour gym at school on Friday nights rather than out to party. Then out of the blue, I ran into an old friend, Drew Smith. He was HUGE. He was getting ready for the Northern Kentucky Competition (March 07') so he invited me along and I really wanted to see what this stuff was like.
I fell in love with figure. It was my goal to be a figure girl, Drew helped me out, we trained together, and ate together. He put about 10 lbs of muscle on me quick just by eating more and working out consistently. Now we've been dating for about a year and a half, he's my best friend and we are both so happy with the lifestyle that we live.
Now I've competed in 3 figure competitions, and even nationally qualified at the last one. They were the NPC Monster Mash (7th place open class A), the Julie Palmer Championship (7th place open class B), and the Collegiate Nationals (1st place class A).
My next step is to maybe hit a local show or two early next year then I will see what I can do at the Junior Nationals in Chicago. I've got a pretty important offseason ahead of me, but I am ready for the challenge!
What Workout Plan Worked Best For You?
I typically work out 6 days a week, I have divided my workouts into quads, arms, back, hamstrings, shoulders, and chest. I do abs every other workout because they usually get pretty sore. I can usually tell what body part I have because it's the only one that's not sore.
I will not train a body part that is not fully recovered because it's a terrible workout. The way I usually train is 4 sets of 12-15 reps, I make sure to squeeze and prolong the negative of any rep so its worth it. I would put an exact workout plan, but I change it up EVERY workout.
I want to keep my body guessing and changing. I don't ever want to start adapting to my workout and stop seeing results. Lately I've been incorporating a few plyometrics moves at the end of my workouts especially for legs, lots of jump squats and such to try to get them much leaner than they have ever been.
My only advice about training for girls would be, don't be afraid of training hard! So many girls are afraid of getting too big, they are crazy, I work my butt off and train heavy and it takes so long to change your body even the tiniest bit. If you want to see the toned kind of lines in your legs and arms then you have to work out with weights.
What Nutrition Plan Has Worked Best For You?
Mike Davies was my Nutritional Coach for my last competition and I wouldn't have looked half as good as I did without his help. Here's a typical day in both my on-season diet and my offseason diet.
- Meal 1: 1/3 cup oatmeal, 3 egg whites
- Meal 2: spinach and 3 oz tilapia
- Meal 3: 3 oz chicken and 6 spears of asparagus
- Meal 4: 1/2 cup oatmeal, 3 oz tuna
- Meal 5: 3 oz chicken with small salad
- Meal 6: 3 oz tuna, 6 asparagus spears
- Meal 7: 6 egg whites
- Meal 1: 3 protein pancakes
- Meal 2: 8 egg whites
- Meal 3: Almonds and protein peanut butter/sugar free jelly on a rice cake
- Meal 4: chicken and asparagus/broccoli with brown rice or sweet potato
- Meal 5: protein shake after gym
- Meal 6: tuna with small salad
- Meal 7: 4 egg whites
What Supplements Have Given You The Greatest Gains?
I really believe in the Optimum Nutrition Protein Powder. It's not expensive and has high protein and low carbs and sugar which is very important when I'm trying to diet. I go through even the 10 lb bags quick!
Why do you love Bodybuilding?
I've kind of been a problem child the last few years, my parents kicked me out, I lost my job and my license, and my friends and I just went and did the typical college scene almost every night. I wasn't happy.
I was only happy when I ate healthy, and made it into the gym, and felt good. Fitness has changed my life, I'm doing better in school, at work, and now I've found the love of my life, National Level Bodybuilder Drew Smith.
What Are Your Future Bodybuilding Plans?
I am working on an offseason plan right now to work on my physique. My next competition won't be until next year, I really hope to place high at the Junior Nationals in Chicago. Of course I would love to be a pro, it is definitely my dream, I just need to keep working hard.
I am only 20 so I realize I need a few years of muscle on me and a few years to figure out exactly what works for my body, but I think I can dominate just because this is what I love to do.
What One Tip Would You Give Other Bodybuilders?
Don't let your friends put you down for not going out drinking or out to eat or partying. This lifestyle is healthy and nothing to be ashamed of. I'm a million times happier being around people who love fitness than people who don't try to understand what I do.
Who Are Your Favorite Bodybuilders?
- Jessica Paxson-Putnam: She's not only a great competitor but she's one of the sweetest girls I've ever met