- Name: Kira Neuman
- E-mail: email@example.com
- Age: 24
- Where: Indianapolis, Indiana
- Height: 5' 3"
- Weight: 140 Lbs., Contest: 125 Lbs.
- Years Bodybuilding :0
- Favorite Bodypart: Legs and Shoulders
- Favorite Exercise: Legs
- Favorite Supplements: Optimum Nutrition casein and 100% whey protein, any Beverly International protein and multivitamin, ALRI Venom Hyperdrive.
How Did You Get Started?
I played every sport under the sun, from the time I was two until I was seventeen. I have always been very athletic and very muscular. When I started college I got a little lazy and decided I would rather go out and party and eat unhealthy instead of being more active. I went to an amateur bodybuilding show with my friends and I was extremely impressed with the athletes' physiques. Right then and there I became determined that I could simply do that and while my best friend laughed at me, I decided to start working out. And I did just that.
I got into the gym and started lifting and realized how fun and addicting it was. I dedicated my free time to lifting and doing cardio and I was hooked. I got some help from some friends and my dad who used to compete, and I then entered that same show the next year. I looked awesome. I didn't place very high, but I looked better than I ever had before and I felt like a million bucks. That was the turning point in my life and I have been dedicated to the sport ever since.
What Workout Plan Worked Best For You?
I love working out, so I train about 5 to 6 days a week when I am preparing for a bodybuilding/figure show. I hate doing abs but I force myself to do them twice a week. I try to do cardio about two to three times a week at 30-40 minutes each time until I am getting ready for a show, and then I will do more. And since I recently got involved in powerlifting, I am training a little differently so it's a little change for me.
Instead of lifting almost every day, I now lift about 3 days a week sometimes 4. I wish I could lift more, but since I lift a whole lot heavier now I would overtrain myself and get hurt with too much lifting. But when I am getting ready for a bodybuilding or figure show, I love to mix up my sets with high reps and low reps. This works best for me because it keeps my body guessing and my muscles working twice as hard.
- Flat Bench Press: 4 sets at 12, 10, 8, 6 reps
- Incline Dumbbell Chest Press: 4 sets 15 reps
- Pec Dec Flyes: 4 sets 15 reps
- Dips: 4 sets each one to failure
- Partner Push-ups: 4 sets 18 reps
- Overhead Dumbbell Press: 4 sets at 12, 10, 8, 6 reps; 2 sets at 25 reps each
- Lateral Raises: 4 sets 15 reps
- Front Plate Raises: 4 sets 12 reps
- Rear Delt Raises: 3 sets 12 reps
- Upright Rows: 3 sets 12 reps
- Shrugs: 4 sets 15 reps
- Concentration Curls: 4 sets at 12, 10, 8, 6 reps
- Alternating Dumbbell Curls: 4 sets 15 reps
- Hammer Curls: 4 sets 15 reps
- 21's: 3 sets
- Triceps Push-Downs: 4 sets 10 reps
- Pronated Grip Triceps Push-Downs/Supinated Grip Triceps Push-Downs: 4 sets 15 reps each grip
- Skull Crushers: 4 sets 12 reps
- One-arm Triceps Extensions: 4 sets 10 reps
- Kick-backs: 4 sets 10 reps
- Squats: 4 sets at 12, 10, 8, 6 reps; 2 sets at 50 reps each
- Leg Press: 4 sets at 12, 10, 8, 6 reps; 2 sets at 25 reps each
- Hamstring Curls: 4 sets 15 reps
- Leg Extensions: 4 sets 15 reps
- Sumo Squats: 3 sets 10 reps
- One Legged Squats with Smith Machine: 3 sets 10 reps
- Walking Lunges: 4 sets around the gym
- Calf Raises: 4 sets to failure
- Seated Calf Raises: 4 sets 12 reps
- Deadlifts: 4 sets 10 reps
- Lat Pull-downs: 4 sets at 12, 10, 8, 6
- T-Bar Row: 4 sets 15 reps
- One-arm Rows: 3 sets 10 reps
- Low Rows: 4 sets 12 reps
Powerlifting Training Schedule:
- Monday: Heavy Bench Day and Triceps
- Tuesday: Deadlift
- Wednesday: Off
- Thursday: Squat
- Friday: Speed Bench and Triceps or off depending on how I feel
- Saturday: Off
- Sunday: Squat
What Nutrition Plan Has Worked Best For You?
CONSISTENCY!!! I have found that even when I am not dieting I have better workouts and feel better when I eat clean. Also, it is then easier for me to transition into the dieting phase before my shows. I eat six small meals a day and depending on my weight, that is how I decide how many calories I need.
I also have to take into account what I am training for, whether it is a powerlifting meet or a bodybuilding or figure show. But eating clean and eating with a specific purpose in mind helps me keep my nutrition and competition goals on track. I usually try to eat about 25-30 grams of protein per meal with some carbs and healthy fat. When I get closer to competition, I will adjust my carb and fat intake.
What Supplements Have Given You The Greatest Gains?
BSN No-Xplode, GLC 2000 Glucosamine and Chondroitin, amino acids, Beverly International Ultimate Muscle Protein and Ultra 40s, Optimum Nutrition 100% Casein and 100% Gold Whey Protein, Optimum Nutrition Glutamine, VPX Sports Redline energy drinks.
Why do you love Bodybuilding?
I love fitness because it drives me to improve myself as well as help others. I feel great and I look better than I ever have. It has led me into my career path and provided me with so much confidence in myself. I love creating new exercises and watching my body change as I change my workouts and diet. If I wasn't working out, I don't know what I would be doing. Fitness has given me goals and a newfound dedication to a great lifestyle.
What Are Your Future Bodybuilding Plans?
In the future I would like to continue competing, but I would like to focus my attention more on bodybuilding and powerlifting rather than figure. I also plan to continue with powerlifting because I feel like I have a natural talent for it and I love lifting heavy. I would love to make a name for myself in the fitness world and continue to inspire others to workout and eat healthy.
I am a certified personal trainer and I love helping my clients reach their fitness goals. Also, since I am in school to become a physical education teacher I am very adamant about getting kids active and I plan on continuing that. But competing in bodybuilding and powerlifting are a huge passion of mine, and I will continue to be involved in the fitness world for as long as my body will allow me to. I have a great coach and a lot of support from friends and family, and that allows me to do what I am doing.
What One Tip Would You Give Other Bodybuilders?
One thing I have learned along the way is that everyone is different. What works for one person just might not work for you-training and nutrition. You have to find out what makes you look and feel the best. Know why you are doing what you are doing and love doing it. Don't be afraid to ask questions and never let anyone change your opinion about yourself. Be consistent and be positive. For me, I compete against myself. Someone may beat me, but if I look better than I did the year before and I squat more than I did last month, then I feel I am the best!
Who Are Your Favorite Bodybuilders?
I admire my friend Heather Pedigo who recently placed second in her class at Jr. Nationals. I get the privilege of seeing her train-and she trains hard and looks amazing! I also admire Elaine Goodlad, Britt Miller, Christine Roth, Monica Brant, Valerie Waugaman, and Dexter Jackson. These athletes have incredible physiques and I respect their dedication and love of the sport.