- Name: O.K.
- E-mail: firstname.lastname@example.org
- Age: 27
- Where: Budapest, Hungary
- Height: 5' 8"
- Weight: 130 Lbs., Contest: 120 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Shoulders
- Favorite Exercise: Arms
- Favorite Supplements: Whey Protein Delite
How Did You Get Started?
Growing up in Hungary, I was always very active. I did gymnastics, took classes in aerial flying (trapeze) and vaulting. After high-school graduation, I was accepted at the SUNY at Stony Brook College and I moved to the United States. While studying very hard for my classes, I was skipping the gym and during my freshmen year, I gained and lost 20 lbs, solely through changing my diet.
When I graduated from college, I moved to Washington DC and I started grad school at Georgetown University. That was the time, when I met my friend, Melissa, who is awesome shape and she taught me about the importance of weighttraining. I realized that I have to work out in order to remain mentally and physically healthy. Therefore, I began to take step and toning classes, however, I tended to remain on the skinny side.
After finishing my degree in Foreign Service, I worked for one year, but I was never really able to find a position that fulfilled my anticipations. Finally, in 2005, I decided to move back to Hungary, after living in the US for nearly 8 years. I struggled with trying to adapt to an old/new environment and the only thing that helped me to stay strong, was training. By that time, I also missed having something to be competitive in and I decided to contact the president of IFBB in Budapest to learn about possibilities of competing in Fitness,
To my shock, after taking a look at me, he said that I was way too underdeveloped and that I should start eating a lot more as well pick up heavier weights. I went to back to the gym that evening and I met my current trainer, AndrÃ¡s Feszt, who told me the same and also offered to prepare me for the next contest. He taught me how not to be afraid of carbs, for I need them to build muscle and function properly. He also explained the difference between toning and building exercises. 3 month later, I competed in my first show in the Fitness Model division, where I placed ninth in April, 2006.
After our first contest, my trainer came up with a new workout plan and he started having me work out even harder. I began weight training six times a week, took classes in acrobatics, while working full time and an analyst for an International Organization. By the time we were 8 weeks out from the IFBB Nationals, the results were apparent and I was advised to enter in the Figure round, where I ended up winning a bronze medal.
What Workout Plan Worked Best For You?
I weight train six times per week. During my off-season, I do cardio 3 times a week for 30 minutes and about 8 weeks out from the contest, the cardio increases to 5-6 times per week for 40 minutes. For cardio I do running, cycling and jumping rope has proven to be effective for shaping my calves.
Sample Training Week:
Tuesday: Shoulders and Arms
One Arm Lateral Raise on Cable
Barbell Shoulder Press
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Seated Rear Lateral Raise
Cable Rope Overhead Tricep Extension
Dumbbell Lying Triceps Extension
Alternate Hammer Curl
Barbell Squats supersetted with Dumbbell Lunges
Lying Legcurls supersetted with Seated Leg Extension
Adductor supersetted with Abductor
Barbell Seated Calf Raise
Standing Calf Raise
Thursday: Back (see Monday)
Sunday: Legs see Wednesday
*I train my abs 6 days per week, and my butt 4 days a week
What Nutrition Plan Has Worked Best For You?
I am a firm believer in real food for fuel. My year-round staples are a Multi-Vitamins, Glutamine and Whey Protein. Before a show I add Glucosamine and Calcium/Magnesium to keep my joints and bones healthy. I eat fairly clean year-round, the only difference is the carb/protein ratio I use. I also have a reserved cheat meal after a grueling leg workout during the weekend. Unfortunately, I never liked to eat meat except for fish and seafood, which makes things hard. After this contest season I promised I will make an effort to eat chicken.
Meal 1: ( post cardio)
Egg white omelet made w/4 egg whites, coffee and 1/2 whey protein shake
Chocolate Egg-Milk Protein Pudding
Fish, 2 c. salad an greens
Fish and flax seed oil and salad
No-carb Veggie Links made with soy isolate or fish and greens
Meal 6: ( post workout)
Whey Protein Isolate and sodium free rice cakes
Egg whites and Casein
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love to train! I also love the physical challenge and performing on stage. Training also keeps me in the best possible shape I could be in.
What Are Your Future Bodybuilding Plans?
I would like to continue improving and as far as competing goes, I am training for the 2007 IFBB European Championship.
What One Tip Would You Give Other Bodybuilders?
Don't ever let anyone or anything discourage you and stopping you from achieving your dreams.
Who Are Your Favorite Bodybuilders?
|Calling All Over 40 Amateurs!|