- Name: Lacy Williams
- E-mail: None
- Age: 23
- Where: Evansville, Indiana
- Height: 5'2"
- Weight: 120 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Abs
- Favorite Exercise: Legs
- Favorite Supplements: Whey Protein
How Did You Get Started?
I have always been an athlete since the beginning. In elementary school I was the only girl on the soccer team and also a gymnast. As I entered high school, my running career took off and landed me a scholarship at a D2 college where I competed at Cross Country nationals and was also the 800 m leg of a Relay that placed 5th in D2 Track Nationals. Running was my passion! I then injured my back and hip and lost my last year of collegiate running.
To say the least, I was devastated. I didn't know what to do with myself. All I was able to do was swim; I can swim well, but man it got boring. I then realized I had to do something else. I began buying fitness magazines and read up on nutrition and weight lifting.
I finally became comfortable out on the weight floor and eventually took it over. I loved it! I quickly began seeing changes in my body. My abs were becoming more defined and my legs were trimming up. I loved it and have been doing it ever since. I have also taken a job as a PT in my local gym and couldn't be any happier. I plan to compete early next Spring in my first Figure competition.
What Workout Plan Worked Best For You?
To be honest, with my schedule, my workout plan is all over the place. But I lift at least 4-5 days a week and do long cardio on the other days. I take a day off every other week. I love cardio and normally do at least an hour a day. I mix it up between stairs, elliptical, arc trainer, running, cycling, and swimming (I have also been a triathlon competitor).
I love it all and it keeps me from becoming bored. Sometimes my schedule is mixed up and I will throw in some short cardio trainings randomly. I also love creating my own circuits with boxes, functional training, jump rope, and my new love is the TRX machine.
Day 1: Chest/Shoulders
- Dumbbell Flyes: 3 sets of 12 reps
- Crunches: 3 sets of 12 reps
- Incline Push Up: 3 sets of 20 reps
- Dumbbell Bench Press: 3 sets of 12 reps
- Cable Crossovers: 3 sets of 12 reps
- Push Ups: 3 sets of 15 reps
- Smith Machine Military Press: 3 sets of 12 reps
- Incline Dumbbell Press: 3 sets of 12 reps
- Alternating Dumbbell Press: 3 sets of 20 reps
- Dumbbell Reverse Flyes: 3 sets of 10 reps
- Dumbbell Lateral Raise: 3 sets of 10 reps
- Dumbbell Front Raise: 3 sets of 10 reps
Day 2: Back/Calves
- Bent Over Row: 3 sets of 12 reps
- Dumbbell Squats: 3 sets of 20 reps
- Calf Raise: 3 sets of 20 reps
- Seated Row: 3 sets of 12 reps
- Lat Pulldowns: 5 sets of 12 reps
- Smith Machine Bent Over Row: 3 sets of 12 reps
- Standing Calf Raises: 3 sets of 20 reps
- Leg Raises: 3 sets of 15 reps
- Seated Calf Raises: 3 sets of 15 reps
Day 3: Glutes/Abs
- Lunges: 1 set to one side the gym and back
- Sprints: down gym and back 5 times
- Step Ups: 3 sets of 15 reps
- Donkey Kicks: 3 sets of 20 reps
- Plie Squat: 3 sets of 20 reps
- Smith Machine Squat: 3 sets of 12 reps
- Ball Crunches: 3 sets of 30 reps
Day 4: Cardio
- Cardio: 45-60 minutes
Day 5: Biceps/Triceps
- Rope Pulldowns: 3 sets of 12 reps
- Barbell Curl: 3 sets of 12 reps
- Dumbbell Triceps Kickbacks: 3 sets of 12 reps
- Skull Crushers: 3 sets of 12 reps
- Cable Triceps Extensions: 3 sets of 12 reps
- Dumbbell Curls: 3 sets of 12 reps
- Hammer Curls: 3 sets of 12 reps
- Alternating Dumbbell Curls: 3 sets of 12 reps
- Standing Cable Curls: 3 sets of 12 reps
Day 6: Cardio
- Cardio: 45-60 minutes
Day 7: Legs
- Jump Rope: 1 minute jumping
- Leg Extension: 3 sets of 12 reps
- Barbell Squats: 3 sets of 12 reps
- Jump Squats: 1 set of 1 minute
- Leg Curls: 3 sets of 12 reps
- Leg Press: 3 sets of 12 reps
- Lunges: 3 sets of 12 reps
I start each weight session with a short cardio session and always incorporate some type of abs work into my workout. I end each session with a longer 45-60 min cardio session.
I like to have fun with my lifting. I am always trying new techniques. I love supersetting. I superset almost every workout. I feel like I gain more from this style of working out. My favorite tri set includes sitting on a body ball doing ten reps of rev. fly, into 10 lat raises, into 10 front raises. Trust me, you will feel the burn. I tend to stand or sit on unstable surfaces such as the bosu ball or body ball to increase the benefit of my workouts.
What Nutrition Plan Has Worked Best For You?
Basically, to eat as clean as possible. I am a vegetarian so my diet is different from most of the competitors.
Meal 1: 5:30 AM
Meal 2: 9:00 AM
- 1 Medium Apple
Meal 3: 12:00 PM
- 2 cups Spinach
- 1/2 cup navy beans
- 1/4 cup Cottage cheese
- Cherry tomatoes
- 2 tbsp balsamic vinegar
Meal 4: 3:00 PM
Meal 5: 5:30 PM
Meal 6: 9:00 PM
My schedule is crazy right now with just getting started into my personal training career. Therefore, my eating times vary which is very frustrating. This is a huge reason while I am waiting for my schedule to become a routine before I compete. However, I have always been a clean eater, but have modified my portions and began eating every three hours instead of only three times a day. This gives me more energy throughout the day and helps me make healthier choices.
What Supplements Have Given You The Greatest Gains?
I am a pretty natural person. However, whey protein is a huge essential in my diet. I don't go anywhere with out it. I also use Dfine8 for fat burning and energy!
Why do you love Bodybuilding?
It is what I have always been known for. It makes me feel good about myself! I love the way I feel mentally and physically after a killer weight training or cardio session. I also practice what I preach to my clients. They see that I know what I am talking about, therefore, keeps them coming back and trusting me. Fitness is always going to be there for me and it's exciting to see the changes it can do for your body, mind, and spirit.
What Motivates You To Follow A Healthy Lifestyle?
I am pretty much addicted to the healthy lifestyle. I love working out; I rarely have a day I don't want to workout. My clients are a huge inspiration and I want to keep working just as hard as they are. I also get my work ethic from my family; they are awesome and are a huge support system and motivational team!
What Has Made You Want To Achieve Your Goals?
I have always made myself the best at what I do. I went from a walk on number twelve runner my freshman year of college to a top three runner the very next season, and an All-American the next. This is my mindset. Some call me crazy but I strive and live for goals and success. When running went downhill I needed a new goal.
I wanted to look like the women in fitness magazines. I knew I could do it! I never give up, and continue to strive. I will compete and will be successful when that time comes.
What Are Your Future Bodybuilding Plans?
I want to compete within the next year. I first have to save up money; it's not a cheap sport and I am also in the process of increasing my personal training resume with more certifications. I also want to become the best trainer I can be. My focus is on my clients and career and fitting myself in there somewhere.
What One Tip Would You Give Other Bodybuilders?
Never ever give up! Every goal can be reached with motivation, dedication, and first and foremost...faith. God will lead you to where you are supposed to be at the appropriate time. Be patient.
Who Are Your Favorite Bodybuilders?
Ava Cowan...her stomach rocks!
What Features Do You Use On Bodybuilding.com?