Amateur Fitness Competitor of the Week: Susan Groshek

Amateur Fitness Competitor of the Week: Susan Groshek! - Pics and info and more!

How Did You Get Started?

Entering college I was like any other freshman living in a dorm... eating, drinking and gaining the lovely "freshman 15lbs." I continued to run and workout when I could, but I really didn't know what I was doing when it came to lifting weights. One summer I went home and saw a friend of mine who was on my high school gymnastics team. She had completely transformed her physique, she told me that she started competing in Fitness competitions.

At that point, I knew this was something I could do that would let me be competitive. I went back to school and joined Gold's gym, and met a bodybuilder who I trained with for the next year. My friends were shocked when I instantly changed my routine from going to frat parties and ordering pizza, to 5am workouts and tuna out of the can!! Fall 2002 I had my first two shows a week apart and took home 1st place in both!! From then on I was hooked!

For more information visit my web site:

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arrow Accomplishments:

    Competition History
    2005 NPC Jr. Nationals, Chicago IL-Fitness Tall 3rd, Figure 15th
    2005 NPC Emerald Cup, Seattle, WA-Fitness Tall 5th, Figure 4th
    2004 NPC Pittsburgh Championships, Pittsburgh, PA- Figure 6th
    2003 NPC Team Universe, New York, Fitness 6th, Figure 15th
    2003 NPC Pittsburgh Championships, Pittsburgh PA-Fitness 4th, Figure 3rd
    2002 NPC Central States, Redford MI, Fitness 1st, Figure 2nd
    2002 NPC John Simmons Classic, MI, Fitness 1st, Figure 2nd

    Oxygen Magazine November 2005 Article: "Windy City Madness" pg. 170
    Oxygen Magazine Spring 2005 Article: "Hyping the Metabolism" pgs. 125-130
    Oxygen Magazine August 2003 Article: "Give yourself a lift" pgs. 161-167

What Workout Plan Worked Best For You?

I lift weights 5 days a week and cardio 6 days. I separate body parts and do one body part per session. Here is my current workout schedule:

arrow Sample Workout Schedule:

My cardio sessions during competition are usually broken into two sessions, one in the morning and one after weightlifting in the PM. I also practice my routine 2-3 days a week. One day is focused on dance, and the other is gymnastics and strength moves.

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What Nutrition Plan Has Worked Best For You?

The nutrition plan that works best for me is eating every 2-3 hours and drinking 1-2 gals of water/day. When getting ready for a show I will stick to the same diet for 3-4 weeks at a time and then change as I get closer to my show.

arrow Here is a sample of my diet:

    Meal 1: 3/4 cup oats with flax oil
    Meal 2: 5oz. fish with asparagus
    Meal 3: 4ox. tuna
    Meal 4: 4oz chicken with asparagus
    Meal 5: 1/2 grapefruit
    Meal 6: 6oz. chicken with 1/2 cup oats; with flax
    Meal 7: 3oz. tuna with asparagus
    Meal 8: 4oz. Chicken

What Supplements Have Given You The Greatest Gains?

I have used Pride Nutrition products for the last year and have seen the best results! I use their entire product line and have seen great gains in the development in my upper body, especially my shoulders. I have also used Beverly International products. I have used the Mass amino's in combination with Ultra 40's. Both products are awesome!

Why do you love Bodybuilding?

Fitness has always been a big part of my life. From starting out as a competitive gymnast and runner, I have always tried to find ways to keep myself active and healthy in every stage of my life. Competing in Fitness and Figure has provided me a way to still be a competitive athlete, and accomplish my goals I have set for myself.

What Are Your Future Bodybuilding Plans?

My future fitness plans are to keep training as hard as I can, and earn my pro card!! Each year I tweak my physique to be more competitive and I look forward to competing with my idols at the Olympia. I also want to become a sponsored athlete and model, and be able to help others accomplish there fitness goals.

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What One Tip Would You Give Other Bodybuilders?

One tip I would give other competitors is to make sure that you train hard year round. I know I struggle with balancing both a full time career and competing and keeping on track year round. So I would say always give 110% in your training sessions, and make sure you watch your diet especially in the off season so you don't have to struggle so much when getting ready for a show.

Who Are Your Favorite Bodybuilders?

Jen Hendershott is by far my favorite fitness competitor! The energy she brings to each routine and the creativity is unbelievable. Jen is definitely an inspiration to us all!