Amateur Fitness Competitor of the Week: Michelle Gehm

Amateur Fitness Competitor of the Week: Michelle Gehm! - Pics and info and more!

How Did You Get Started?

I got started in 2007, my first semester in college. After a few months without team sports, I found myself bored, and I wanted to improve my body and start making better choices for myself. In June of 2007 my father unexpectedly passed away. I used exercise as a coping mechanism and started researching as much as I could about lifting and eating right. Working out got me through some hard times and gave me something to focus on and look forward to. Since then, staying active has become an integral part of my life and has opened many doors for me. I finally took the plunge this year and competed in my first NPC figure show!

Michelle Gehm.
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Michelle Gehm.

What Workout Plan Worked Best For You?

I like to change my workouts somewhat often, but I usually keep a very similar framework. I'll change the order of body parts around every couple of months, but I like to keep the same basic exercises. I find a bodybuilding style split works best. When it comes to really trying to lean out I will increase cardio, but in the off season I only do a couple days of cardio a week for the health benefit.

Cardio Schedule:

Day 1-6: 40 minutes fasted cardio. Light-Moderate on bike or treadmill at 10-15% incline. Day 7 Off.

Lifting Schedule:

Day 1: Back

Day 2: Chest

Day 3: Cardio/Arms

Day 4: Legs

Day 5: Delts

Day 6 And 7: Off

Abs/Calves:

I also train abdominals and calves 2-3x per week after a workout.

Abs:

Calves:

Michelle Gehm.
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Michelle Gehm.

What Nutrition Plan Has Worked Best For You?

Cycling carbs around workouts seems to be most effective for me.

High Carb Day: 3 Per Week

Meal 1: Pre-Workout

Postworkout:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

  • 1 Body Tech Protein Pudding Or 1 Scoop Myofusion

Low Carb Day: 3 Per Week

Meal 1: Pre-Workout

Postworkout:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

  • 1 Body Tech Protein Pudding Or 1 Scoop Myofusion

Off Day: 1 Per Week

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

  • 1 Body Tech Protein Pudding Or 1 Scoop Myofusion

Michelle Gehm.
+ Click To Enlarge.
Michelle Gehm.

What Supplements Have Given You The Greatest Gains?

Protein supplements such as Gaspari's Myofusion and Xtreme Formulations Ultra Peptide allow me to keep my protein intake high, especially on the go. It is not always easy to get a meal in when you're working or in class, so it's helpful to use products such as these. Throughout the years I have tried various products, but I have found a solid foundation of a multivitamin and protein supplement to be the best choices day in and day out.

I use Myofusion postworkout, sometimes before bed, and sometimes as a meal replacement if I'm in a hurry. I like to mix Xtreme Formulations Ultra Peptide 2.0 into oatmeal or have it before bed as a treat.

For my multi vitamin, I take 6 Anavite a day, 3 with breakfast and 3 with my 4th meal. I also take Nordic Naturals Omega-3 softgels with 3 of my meals.

During my workout I will either take Gaspari's SizeOn Pre-Contest or Scivation's Xtend.

Why do you love Bodybuilding?

Fitness gives me something to look forward to everyday. I am constantly setting goals; whether it is a longer cardio session, a heavier lift, or a reduction in body fat I always have my sights set on something. I know that day after day the gym will be there for me. If I had a bad a day I can take it out on the weights. It feels good to constantly challenge myself in different ways.

What Motivates You To Follow A Healthy Lifestyle?

I am motivated by seeing changes in my physique and improving in the gym. Another great source of motivation is inspiring others. When someone tells me I have inspired or motivated them in some way, it is the most rewarding aspect of staying fit. If I can inspire someone to eat a little better or train a little harder then I have done my job.

Seeing my father pass away taught me the true value of life, and at the end of the day, your body is all you have. Just like a car, you have to fuel your body properly or it will breakdown. In the future, I would like to live a long healthy life and stay around for my family, so I have to give myself the best chance I can!

What Made You Want To Achieve Your Goals?

I played team sports up until I graduated high school. I was always active, so I was looking for a new activity to channel my energy. I admired the way athletic women looked, so I decided to get started.

After building a decent base, it was time to take it to the next level. I had always seen figure competitors and I always wanted to be the one on stage, but I never actually thought I would. After the help of one of the forum members (dvsness) I picked a show date and committed. Once I had set and actual date, there was no turning back in my mind.

Now I desire to push myself even further, to prove to myself and others that anything is obtainable.

What Are Your Future Bodybuilding Plans?

I would like to continue to compete and possibly get involved in fitness modeling. It is one of my dreams to be a sponsored athlete and to actually be the one featured in all the advertisements and magazines.

I am taking things one step at a time, and I will continue to pursue my goals. I would like to debut on the national stage in 2011 and see how far I can push myself.

Michelle Gehm.
+ Click To Enlarge.
Michelle Gehm.

What One Tip Would You Give Other Bodybuilders?

Have fun! When you start to question yourself, just remember why you are doing this in the first place. Positive thinking goes a long way.

If you are just getting started, I recommend you do your research. Read as much as you can on training and dieting. There are so many different approaches out there you will never run out of things to learn.

If you plan on competing, pick a show and run with it. Don't make excuses, you have to hold yourself responsible and stick to the plan. Although it may be tough at times, take a step back and enjoy the journey.

You can determine the path you walk, so make it happen!

Who Are Your Favorite Bodybuilders?

Ava Cowan, Heather Mae French, Erin Stern, and Tanji Johnson.

What Features Do You Use On Bodybuilding.com?

Forums, SuperSite, and the Store. I also enjoy the recipes section for some great meal ideas. I love all the articles on the site!