- Name: Vicky Crouse
- E-mail: email@example.com
- Age: 33
- Where: Clarksville, MD
- Height: 5' 5"
- Weight: 136 Lbs., Contest: 125 Lbs.
- Years Bodybuilding :5
- Favorite Bodypart: Arms & Calves
- Favorite Exercise: Abs
- Favorite Supplements: Optimum Nutrition 100% Whey Gold Standard Cookies and Cream Protein Powder, MET-Rx Protein Plus Chocolate Fudge Deluxe Bars, In Stone Lemon or Chocolate Protein Pudding, Beverly International Glutamine Select, as well as, Creatine.
How Did You Get Started?
I have always been a competitive athlete from the time I could walk. When I was very young, I competed in acrobats, gymnastics, and softball. In addition, I took tap, jazz and ballet classes. When I entered 7th grade, I competed on the field hockey team, as well as, track and field. Running was something that came natural to me, even in elementary school. As a result, I ran competitively on a track and field team from 7th grade all the way through my undergraduate degree.
When I graduated, I wondered what was left for me competition wise. People always told me I had a natural build for bodybuilding. As a result, I decided when I was 28 years old to compete in my first bodybuilding show. I hired a personal trainer, who also served as my nutritionist (Vic Tringali). He worked with me on everything from stage presentation to my routine. He definitely knew what he was doing because I took first place for my weight class and the overall in my first show (NPC Atlantic City All Natural Bodybuilding/Professional Fitness Show).
I decided in 2002 to obtain my Master's Degree and stopped competing until I finished my degree. In 2004, I decided I wanted to try my hand at Figure Competitions as reward to myself for completing my Master's Degree. The women, in my opinion, were so beautiful, and they were not as shredded as bodybuilders. Again, I worked with Vic Tringali, and I took 2nd place at the Monica Brant BodyRock for my class (Class C).
I followed that competition with the Lenda Murray Classic, where I took 4th for my class. In 2005, I competed at the NPC NYC Team Universe/ Figure Nationals and took 10th place for my class (Class E). I was so happy to place in the top 10 at my first National show ever. I hope to keep improving from there and hopefully place in the top 5 this year.
What Workout Plan Worked Best For You?
I have found that training one major body part once per week works best for me. I am a Group Fitness Instructor, so I get plenty of cardio per week teaching my Indoor Cycle Classes and occasional Cardio Kickboxing Classes. I normally break my weight training down as follows:
Tuesday: Back and Calves
Thursday: Biceps and Triceps
Friday: Shoulders and Abdominals
Saturday: Quadriceps and Hamstrings
When preparing for a competition, I do a lot of sprints and plyometrics in order to trim my quads and get the lean look the judges want to see. Additionally, I perform low weight/high repetition sets for my legs. Sets normally consist of 20-30 reps.
What Nutrition Plan Has Worked Best For You?
In the off-season, I do my best to eat my 5-6 small meals per day and drink at least 3/4 of a gallon of water per day. I have found that if I allow myself one cheat day per week, I can maintain a clean diet throughout the rest of the week. I normally take Sundays to eat my cravings. This normally means I get one entrÃ©e, e.g. pizza or fajitas, and one dessert as my cheat for the week.
I have to admit that I am an ice cream junkie; so, this keeps my sane and away from half gallons until Sunday. Though, since it is only one cheat per week, ice cream is not always the dessert I opt for since there are so many really good options out there to choose, e.g. donuts, cookies, brownies and carrot cake!!
For competition, Vic has me do two low carb days, two medium carb days and two high carb days per week. I take in at least one gallon of water per day. Also, my last two meals are usually proteins only. They normally consist of an egg white omelet (5-6 egg whites) for one meal and a protein shake for my last meal. I like the change up of the high and low carb days because when I feel like I just can't make it another day due to feelings of "starvation and fatigue," I get a high carb day, and all is right with the world!
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
Figure competitions are my way of pampering myself. I get my hair and makeup done, as well as my nails. It is not about the win at the show, but rather the personal victory that I look forward to every time I stop onto the stage. Knowing that I am at my personal best is what matters most to me.
On any given day, anyone can come in better than me or worse than me, but so long as I know that I did all I could to prepare, I will never be upset about the outcome of a showâ€¦after all, it is the judges who place us and not ourselves. I love all of the friends I have met through competitions. I never would have had the opportunity to know any of them if I had never gotten up the nerve to compete.
What Are Your Future Bodybuilding Plans?
I would be lying if I said I did not wish to become an IFBB Professional some day. I will leave that decision up the grace of the Lord. He has brought me this far, and I know it has to come with his blessing if I am to take my progress in the Figure world to another level.
Right now, I just want to keep improving and hopefully get an endorsement from a supplement company. I know that I have the personality and wisdom to represent the fitness industry. I love talking to people about their fitness goals, and I love helping people obtain their goals.
What One Tip Would You Give Other Bodybuilders?
Never compromise your own beliefs and morals in order to "get ahead." Remember at the end of the day it is you who has to look at yourself in the mirror and say, "I am proud of you and what you accomplished today." Always be able to sleep peacefully at night knowing that you didn't let yourself down!
Who Are Your Favorite Bodybuilders?
First and foremost I have to say a special thank-you to Monica Brant. Every time I have spoken with her, she has always been the most down to Earth person, and she recently added me to her MB Stars link on her website. I love her faith in God, and she has to be one of the most beautiful women in the sport. I feel that Davana Medina is absolutely stunning, and again, a very down to Earth woman. The few times that I have spoken with her, she could not have been nicer. Sharon Bruno is the reason I established such an interest in bodybuilding, with her natural beauty and muscularity.
Recently at the Arnold Classic, I had the distinct pleasure of meeting new IFBB Pro, Bill Wilmore. Talk about a nice man. I got to share a cab with him and find out that we are both originally from Pennsylvania. I do not think that you could meet a nicer guy. Additionally, I would like to say that Tom Prince really is a prince. He went out of his way to help my boyfriend with final preparations at USA's one year. Tom had met us in California and corresponded with me via e-mail. I approached him and told him my boyfriend was way too upset and nervous to want to go on stage. Tom said that he remembered us, and he spoke to my boyfriend. All of the above people that I just mentioned, are a credit/asset to the sport of bodybuilding and help to give it the credibility that it deserves.