- Name: Yasha
- E-mail: IamYasha2@yahoo.com
- Age: 25
- Where: Dallas, Texas
- Height: 5' 2"
- Weight: 135 Lbs., Contest: 118 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Lat Pulldowns
- Favorite Supplements: VPX Redline, Extra Polar Ice Sugarfree Gum, VPX L-Glutamine, Glucosamine, Eggology, and Whey Protein (Absolutely refuse to workout without the my Redline and Polar Ice)
How Did You Get Started?
I have been physically active for as long as I can remember. While in school, I participated in Cheerleading, Volleyball, Basketball, and Track and Field. I actually turned down a Track scholarship simply because I did not enjoy the sport. I ran because I was good at it, and it was something to fill the gap during the spring months. Bodybuilding is truly a different story.
It is my passion, and I do it because I absolutely love it. After graduation, I enlisted in the USAF. I was a cheerleader as well as a volleyball player on the base team. All of our rehearsals were held at the gym, so I found myself there quite often. Not knowing exactly what to do, I did much observing. I began to watch the guys who appeared to know what they were doing (definitely not what I would recommend now). I also read magazines that dealt with nutrition, fitness, and bodybuilding.
I began to imitate the form used in the workout pictures, and the results soon manifested. At that time, my motto was to look like a bodybuilder; however, I had no desire to compete because the diet terrified me. After becoming an ACE certified personal trainer and obtaining additional nutritional knowledge, the "diet" was no longer my nightmare but rather my lifestyle.
In February of this year, "ShowTime", a very special friend made the comment: "I would love to see you on stage some day". Those words became a seed that immediately started to germinate. A few months later, "ShowTime", spoke two words that changed my life forever: "Maintain Order". It was at this point that I made the conscious decision to compete.
View My BodySpace Profile: bodyspace.bodybuilding.com/IamYasha.
What Workout Plan Worked Best For You?
My workout partner, Ben, and I use a 4/3 split (Four days on and three days off). This routine works best for us because we "go all out" when we train. The 3 days off gives our muscles sufficient time to recuperate. During competition preparation, those 3 off days become cardio days. Generally, I will average 45 minutes of cardio 4x a week.
When preparing for a competition that will increase to 1 1/2 - 3hrs daily depending on my body-fat level. These cardio sessions are broken down into 2-3 times a day. During this time, it is essential to rest, obtain sufficient sleep, stretch, pose, and don't forget your full body massage. Being a Registered Massage Therapist, I understand and cherish the benefits of massage. Contrary to common belief, massage is not simply a luxury for the wealthy but a necessity for all.
Sample Training Week:
** Below is a Sample Workout for Maintenance; however, it important to change your workout periodically in order to fully develop your muscles and prevent a plateau.
Barbell Raises (Smith Machine) 4 sets 12 - 15 reps
Rear Delts (Cable Crossover Machine) 4 sets 12 - 15 reps
Lateral Raises (Cybex Machine) 4 sets 12 reps
Barbell Shrugs (Barbell) 3 sets 12 reps
Leg Extensions (Cybex Machine) 4 sets 12 - 15 reps
Leg Press 4 sets 12 - 15 reps
Hack Squats 3 sets 15 - 20 reps
Straight Leg Deadlifts (Barbell) 3 sets 12 reps
Leg Curls (Cybex Machine) 4 sets 12 - 15 reps
What Nutrition Plan Has Worked Best For You?
When preparing for a competition, high protein with low to moderate carbs has worked miracles for my physique. I eat 5-8 small meals a day and drink at least 1 - 1 1/2 gallons of water. My meals consist of a carb and a protein. Carbs include broccoli, yams, brown rice, oatmeal, non-fat yogurt, and a package of ramen noodles the day before my leg workout). For protein, I will consume a Whey Protein shake, Eggology (egg whites), 1/2 chicken breast, or 4oz of Whiting Fish.
Be certain to monitor the portion sizes because the body can only digest approximately 30 grams of protein per meal. As the week of competition approaches, my portion sizes become smaller, carbs are eliminated (at least for the first 3 - 4 days), and my water intake trickles down to a 1/2 gallon and finally sips right before the show date.
My favorite off-season meal consists of a homemade Mozzarella Cheeseburger with sautéed mushrooms and jalapenos, plenty of pretzels, and since I am a bartender, I must include my specialty: Grey Goose Sour Apple Martini.
What Supplements Have Given You The Greatest Gains?
It is imperative that I consume a Whey Protein shake within 45 minutes of my workout. This protein consumption immediately feeds my muscles and prevents a catabolic breakdown. Whey Protein shakes are also substituted for a meal if I am running errands or not able to actually sit down and eat a meal. Glucosamine cushions my joints when my body-fat levels are low.
VPX L-Glutamine helps with my muscle recovery. VPX Redline fuels my workout (especially when my carbs are low), and believe it or not chewing Extra Polar Ice Sugarfree Gum helps me to stay focused on my workout. Don't forget your daily multivitamin and extra vitamin B and C during competition preparation to maintain a healthy immune system.
Why do you love Bodybuilding?
I love bodybuilding because it is a visible declaration to others that I love who I am. I have not always been able to truthfully make that statement, so the sport has become my passion and my testimony. Bodybuilding has also given me a positive outlet in which to stay healthy, young, vibrant, and focused.
What Are Your Future Bodybuilding Plans?
My goals for the remainder of 2006 are to become a Professional Natural Bodybuilder in as many Drug Free Organizations as possible as well as qualify for Nationals in the NPC Bodybuilding Division. My ultimate dream is two-fold: 1) Dominate in all major Natural Bodybuilding Federations 2) Set a standard in the IFBB by "visibly" declaring that steroids will never be my option.
What One Tip Would You Give Other Bodybuilders?
You must have a support system. No one individual is an island unto himself. There will be times when you cannot see the end from the beginning, and you will need someone in whom to lean. Befriend individuals who have been where your journey has not yet taken you. I give honor to my support system for without the encouragement I would have given up before I started.
Special thanks to my support system: My sisters, Beba and Ruthie, Dion "ShowTime" Benjamin, Antoine "Elijah Wisdom" Collins, Ben "Yeah Buddy, Lightweight, Chicken Soup" Williams, and my Redbird Bally Total Fitness Family. Always remember: We are all on a spiritual journey. Don't allow the trials of life to cloud your path. "Maintain Order" and Stay Focused.
Who Are Your Favorite Bodybuilders?
I have only one, and his name is "ShowTime".
|Calling All Over 40 Amateurs!|