- Name: Kimberly Isom
- E-mail: firstname.lastname@example.org
- Age: 28
- Where: Marietta, Georgia
- Height: 5' 5"
- Weight: 127 Lbs., Contest: 115 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Quads
- Favorite Exercise: Legs
- Favorite Supplements: Whey Protein, Glutamine
How Did You Get Started?
I'm the youngest of four and the only girl. Growing up with brothers, I was always outdoors and forced to be active in some form or fashion. I got involved with track and field while in elementary and continued, doing very well, throughout high school. I really enjoyed competing, but most of all, I loved my athletic physique.
I was unaware that without maintenance, that appearance would diminish. A freshman in college, I gained 30 pounds quickly. Suddenly I went from size 8 to 13, and got depressed every time I stepped on a scale. After going to the campus clinic, I discovered I had high blood pressure and cholesterol.
The balance between college and work, made it difficult to engage in other activities. I was less concerned about the type of food I ate and just grabbed the cheapest and quickest foods available, which were usually the unhealthiest. And on top of all of that, I was involved in a mentally abusive relationship for much too long. Without a lot of extra money to continue purchasing larger clothes, my thought was to slim down to fit in the ones that were collecting dust in the closet.
My 21st birthday present to myself was the decision to take control of my life. That day marked the turning point where I began my journey on the road to a healthier lifestyle. The next day, I cleaned out my refrigerator and cabinets and threw out all bad foods and restocked them with healthier options.
At first, I was too ashamed to go to the gym on campus, so I invested in an array of video tapes (the first 3 sets of Tae-bo tapes by Billy Blanks are my all time favorite), a treadmill, free weights, and a home gym with resistance bands and a bench with the leg attachments. I began gathering information about health and fitness from various sources and adopted a nutrition and exercise plan.
I went on to educate myself even more by getting certified as an exercise trainer and completed the Body For Life Challenge. I gained a wealth of knowledge about nutrition, but I didn't incorporate a lot of weight training. I was more on the eating healthy and cardio kick. My body image began to transform in a matter of 4 months. I was the leanest I'd ever been and started to see muscles that I never knew existed. I yearned for more.
One day, I flipped through a Women's Muscle magazine with Monica Brant in it. That moment began yet a new chapter in my life. After, a little more research, I began training with weights, with the desire to develop muscles while remaining feminine. I wasn't very consistent, but somehow always seem to have that toned look. I would begin a weight training program and stop several times. Often times, when we achieve the image that we'd like to portray, we don't put forth as much effort. I felt like I was on a roller coaster.
The following year, I learned that there was a local amateur bodybuilding and figure competition in my area. After seeing the guest posers, Brenda Norris-O'Neill and Rodney Helaire on stage - my mind was set. I was so excited and called my boyfriend and told him that I was going to compete.
I started training right away. I contacted Rodney Helaire to discuss training me for an upcoming show. Four months later, I began training with him and six weeks later, I competed in my first figure competition!
What Workout Plan Worked Best For You?
Sample Training Week:
Tuesday: Back and Biceps
Wednesday: Rest or Cardio and Abs
Thursday: Quads, Hamstrings, Adductor, and Abductor
Saturday: Calves and Glutes
Sunday: Rest or Cardio and Abs
*I train my abs 5 days per week
During my off season, I do cardio 3-4 times per week, ranging from 20-30 minutes. About 6-8 weeks out from a contest, my cardio increases to 5-6 times per week. I do 40 minutes of cardio at 5am, and again after weight training for 20 minutes in the evening. Cardio is essential to help reduce fat and has proven to be extremely effective for me when preparing for a competition.
What Nutrition Plan Has Worked Best For You?
First of all, let me start out by being honest; I love food! I have learned to control what I eat and when I eat. When I first began, I tried carb cycling and also tried to stop carbs after lunchtime, but I quickly discovered that without enough carbs, I can't function properly. Although, I'm very carb sensitive, I've learned not to be afraid of them either. I consume more complex carbs earlier in the day and more fibrous carbs later in the evening and night.
I try to eat fairly clean throughout the year. During the off-season; occasionally, I'll allow myself one complete day to eat whatever I'd like in 3 meals. Otherwise, I enjoy one free "cheat" meal per week. It's easier to incorporate this into a lifestyle so when preparing for a contest, dieting is never an issue nor does it reach an extreme. My favorite cheat meal is a thin crust pizza, without any sauce, light cheese, chicken, pineapples, green pepper, onions, and mushrooms, with a side of fat free ranch dressing for dipping.
Typically, I consume 6 meals per day and at least a gallon of water daily. My food usually consist of chicken breast, turkey breast, tuna, fish, and egg whites, oatmeal, wild/brown rice, and a ton green veggie. During contest dieting, I try to eat every 3 hours. My diet becomes more structured and there are no more cheat meals.
Sample Contest Diet:
Meal 1: 5 egg whites with 1 yoke, 1/2 cup of oatmeal, 8 oz green tea with splenda
Meal 2: whey protein, 4 oz mashed sweet potato, hand full of almonds
Meal 3: 1 can of tuna, 1 cup of raw veggies, 2 rice cakes with 1 tbsp peanut butter
Meal 4: 8 oz chicken breast, 8 oz green beans, 4 oz brown rice
Meal 5: whey protein, romaine w/raw veggies, 1 tbsp fat free/low carb dressing (if any)
Meal 6: 4 oz salmon, steamed broccoli
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love fitness because it is my sincere passion, and I love how I look and feel. I find it so intriguing when meeting other women who feel inspired when they see me. I enjoy talking with them about my journey and let them know that they too can transform their physiques and even compete.
One of the greatest things about competing is meeting new people that share similar experiences. I enjoy walking out on the stage and hearing all the cheers from family and friends in the audience. I'm delighted when I see the excitement in my boyfriend's eyes and knowing that he is proud of me. Having the support from someone that I feel so close to makes all the hard work much more rewarding. The challenge and the discipline required to compete, allows me to feel in control of myself and my body. I enjoy living a healthy and fit lifestyle, being healthier and more active than I have ever been. Being involved in fitness, has given me so much self confidence; it echoes in every aspect of my life.
What Are Your Future Bodybuilding Plans?
Continuous improvement! I plan to stay healthy and compete for as long as I possibly can. Soon, I'd like to work in a fitness environment full time, and be more involved in the Industry as a whole. You know; make a career of it!
I'm extremely new to competing but I love it nonetheless, and my ultimate goal for this moment in time is to win a WNBF figure contest. But I'd be happy to place in the top 3.
I would like to obtain sponsorship, endorsements, and/or donations to enable me to travel to compete more often throughout the year. I'd also like to launch a web site to primarily help others achieve their fitness goals.
My ultimate goal is to own and operate my own fitness facility, and to go back to school to get a degree in a health/fitness related discipline in addition to several supporting certifications.
What One Tip Would You Give Other Bodybuilders?
Align yourself with positive people and have a positive attitude every time you approach a contest. If you can't afford a trainer, try to learn from others but always do as much research as you can to educate yourself. Begin to learn and understand your body and how it responds to different types of foods and exercises.
Stay true to yourself and make sure you're competing for all the right reasons. I believe that you always get out - what you put in, therefore it is much easier to move forward and enjoy competing and be less fixated on how well you did or didn't do. Be proud of yourself and always remember that you are a winner the moment you step on any stage.
Who Are Your Favorite Bodybuilders?
I think WNBF Pro, Brenda Norris-O'Neill is absolutely gorgeous and gives me years to look forward to. She is the first female bodybuilder that I ever saw perform live. Now that I've had a chance to get to know, she has the heart of gold and has helped me with my nutrition and contest diet. WNBF Pro, Rodney Helaire, www.rodneyhelaire.com, was my personal trainer and posing coach. I hired him to train me for my first contest. He truly leads by example, and continues to offer advice and guidance.Monica Brant-Peckham, Alicia Denson, Donna Richardson, Kelly Ryan are the women who gave me the visual motivation to achieve a toned/muscular physique long before I ever thought about competing. I truly admire and respect all the athletes from pros to amateurs. I understand the discipline, dedication, time, and expenses that are incurred when preparing to compete, not to mention adapting this as a lifestyle. It is hard work!
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