2010 Military Contest Winner Angie Butts

Vital Stats: Name: Angie Butts Height: 5'6" Weight: 130 lbs Military Branch: Navy Email: xqb366@gmail.com BodySpace: angie4375

What Is Your Goal?

I would like to tone up more, increase my strength, and appear more ripped. I will inspire others by helping them achieve their fitness goals and partaking in leading our company physical fitness.

How Did You Accomplish Your Goal?

I know it motivates me to see other real people reach goals that I would like to achieve, it reinforces that it is possible if you want it. I work out six times a week,using protein and multivitamins. I have one cheat day and mixed cardio four times a week for 30 minutes with split body weightlifting.

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It Motivates Me To See Other Real People Reach Goals That I Would Like To Achieve.

Supplements

• Casein Protein
• Whey Protein
• Multivitamins

Diet

Meal 1:

• 1 Bagel
• 1 serving Fruit
• 1 cup Yogurt
• 1 serving Multivitamins

Meal 2:

• 1 High Protein Bar

Meal 3:

• 1 serving Chicken Salad

Meal 4:

• 1 blended Protein Shake

Meal 5:

• 1 serving Chicken Breast
• 1 serving Rice

Meal 6:

• 1 serving Casein Protein Shake

I mostly eat chicken and fish just because I do not like red meat. I also just used the Casein Protein Shakes at night, due to the fact I did not feel like I was starving the next morning. I also would alternate low and high carbohydrate days with one cheat day.

Training

Day 1: Chest/Biceps

• Barbell Bench Press: 3 sets of 12reps
• Incline Bench Press: 3 set of 10 reps
• Decline Bench Press: 3 sets of 10 reps
• Cable Flyes: 3 sets of 10 reps
• Dumbbell Bicep Curls: 3 sets of 12 reps
• Hammer Curls: 3 sets of 10 reps
• Reverse Cable Curls: 3 sets of 12 reps
• Cardio: 30 mins on Treadmill

Day 2: Shoulders/Triceps

• Dumbbell Shoulder Press: 3 sets of 10 reps
• Front Lateral Raises: 3 sets of 10 reps
• Side Lateral Raises: 3 sets of 10 reps
• Upright Row: 3 sets of 12 reps
• Triceps Dips: 3 sets of 8-10 reps
• Overhead Triceps Extension: 3 sets of 10 reps
• Triceps Kickback: 3 sets of 12 reps
• Cardio: 30 mins on Treadmill

Day 3: Back

• Pullups (bodyweight): 1 set to failure
• Lat Pulldowns: 3 sets of 10 reps
• Cable Row: 3 sets of 12 reps
• Barbell Shrug: 3 sets of 10 reps
• Bent Over Row: 3 sets of 10 reps
• Cardio: 4 mile Run

Day 4: Legs

• Barbell Squats: 3 sets of 10 reps
• Dumbbell Lunges: 3 sets of 12 reps
• Adductor and Abductor: 3 sets of 12 reps
• Standing Calf Raises: 3 sets of 12 reps
• Leg Extensions: 3 sets of 10 reps
• Leg Curls: 3 sets of 10 reps
• Stiff-Legged Deadlifts: 3 sets of 10 reps

Day 5: Cardio/Abs

• Crunches: 3 sets of 12 reps
• Leg Raises: 3 sets of 12 reps
• Oblique Crunches: 3 sets of 10 reps
• Cardio: 30 min on Treadmill

Day 6: Spin Class or Yoga

Day 7: Rest

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