- Name: Shirley Hughes
- E-mail: firstname.lastname@example.org
- Age: 32
- Where: Atlanta, Georgia
- Height: 5' 8"
- Weight: 147 Lbs., Contest: 140 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Delts
- Favorite Exercise: Legs
- Favorite Supplements: VPX Zero Carb Protein, BCAAs, Jade Greenzymes (Barley Grass Supplement), and L-Carnitine
How Did You Get Started?
I had been on the weight loss track since 2005 and was successful at finally losing 45 lbs by 2007.
Then I picked up this magazine called Oxygen in the grocery store and noticed the competitors in the back section. I just remember wanting to be just as fit and beautiful. So I researched figure competitions in my area and attended one. I enjoyed what I saw and I was hooked! I researched online and found a local trainer in October 2007 who trained competitors and I haven't looked back since. She took me under her wing and sculpted my body and got me ready for my first competition.
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What Workout Plan Worked Best For You?
I weight train five days a week and do cardio 6 days out of the week. I will admit, I don't work the same body parts in the same order each week. I switch up constantly to make sure my muscles don't get use to anything and are constantly getting surprised. I do a combination of circuit training and supersets with rest for 60-90 seconds before I start the circuit again. But a good example of a week would be:
Sample Training Week:
Monday - Hamstrings/Back
Tuesday - Quads/Abs
Wednesday - Chest/Lower and Middle Back/Calves
Thursday - Hamstrings/Abs/Back
(I am trying to work on my glute/hamstring tie-in so I train them twice a week and heavy)
Supersets: 4 sets (1 warm-up set)
1-Alternating Leg Raises
Sit Ups on Stability Ball
Crunch Pulldowns with Cables
Friday - Triceps, Biceps and Delts
Supersets: 4 sets (1 warm-up set)
1-V-bar Triceps PushdownPressdowns
One Arm Kickbacks
Underhand Wide Cable Pressdowns
Alternating Hammer curl
60 mins cardio on a machine or a longer active activity such as biking, roller blading, kickboxing or tennis.
Sunday - rest
What Nutrition Plan Has Worked Best For You?
I noticed that 6 small clean meals a day that consists of complex carbohydrates and protein worked best for me. I eat every two to three hours.
1 Oatmeal protein pancake (consist of oats and egg whites)
VPX Protein Shake (whey)
3/4 c brown rice
1 cup of spinach
4-6oz of chicken breast
1/2 cup of mixed fruit (blueberries and strawberries)
6oz of Fish (tilapia or tuna)
1 c spinach
Optimum Nutrition Protein Shake - Chocolate (casein)
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love it because it makes me feel strong and confident from the inside. I have been overweight most of my life and trapped until just recently when I lost the weight. The changes that I have made externally have made me feel like a different person internally. I can't believe how much younger I feel. I feel better than I did 10 years ago. It's great having total strangers complimenting me and asking me for advice on how to get fit and how I stay so motivated. Usually, after telling them what motivates me, I'm ready to hit the gym and get going again!
What Are Your Future Bodybuilding Plans?
I love this sport and I want to continue to be competitive in it. I have 3 more competitions scheduled for 2008. I always want to improve from one competition to the next. So working harder and getting better are my main goals for the future. I hope to be able to tell my story to everyone out there who will listen.
What One Tip Would You Give Other Bodybuilders?
From what I have learned so far in this short amount of time, is that the competition diet can be difficult but extremely important. Nutrition is 80% of the equation. So set it as a priority to stay on track.
Who Are Your Favorite Bodybuilders?
|Calling All Fitness Amateurs!|