Name: Alissa Parker

Email: AlissaParker@hotmail.com

Bodyspace: Alight3

Website: http://www.alissaparker.net/

Before: Age: 29 Height: 5'7" Weight: 153 lbs Body Fat: 20+ %	After: Age: 30 Height: 5'7" Weight: 130 lbs Body Fat: 14%

I have worked out on and off my whole life. My mom taught aerobics so I took her classes as a kid, and I started lifting in high school.

I did go through periods when I didn't work out at all, I was naturally thin when I was younger. I had my first daughter at 25 and during that pregnancy I thought I could just eat whatever I wanted, since that was pretty much what I did before anyway. That was not the case!

I ended up gaining 60-70 pounds and after I had the baby I was just really fat. It took me a whole year to get that much weight off just dieting, I didn't start a workout routine until my daughter was about nine months and I finally went to the gym and signed my daughter up at the gym's daycare.

It was fantastic! I didn't know what I was missing, 2 hours of time all to myself, and the daycare was so inexpensive. I was hooked!

I began getting in better and better shape and then started competing in figure by the time my daughter was a year and a half. I competed for a few years, my last competition was the USA's in '09.

We decided we wanted to have another baby. Learning from my past experience I knew I needed to do things different this time. I trained through my pregnancy and after I had my second daughter I knew I wanted to get back to competing ASAP! It was time to get to work!

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I Began Getting In Better And Better Shape And
Then Started Competing In Figure.

My lifestyle had also changed so much from back when I was pregnant the first time, many of the things I used to eat regularly (pretty much tons of chocolate) I wouldn't even think of eating now. Since I was already on a good diet, I needed to maintain that, but I added a few extra calories from nuts and coconut oil to my diet.

During pregnancy you're really eating for 1.1 not 2 like most people think. I ate essentially the same as an off season diet, not bulking, just maintenance. I gained only 16 pounds during my pregnancy.

My doctors said I was doing a good job maintaining a healthy weight and my baby was growing at the appropriate rate. I did however lose volume in my muscles and gained fat and water so my body composition did change quite a bit. I just felt squishier.

I also maintained my work-outs. I continued weight training with slightly lighter weights 5 days/week. Most of my upper body strength was the same. I did a lot of upper body movements seated to isolate the muscle and avoid unnecessary pressure on my pelvic area. I modified my lower body work-outs when it was uncomfortable, and I made sure I was always in a stable position to avoid injury.

I kept up on my cardio as well. Most days I did two 30-minute cardio sessions, one first thing in the morning on an empty stomach and after lifting. I decreased the intensity, using the elliptical, spin bike, and walking on an incline. I worked out, with the doctors' okay, right up until my delivery day.

I got up early and did legs and cardio before heading to the hospital to be induced. I knew it would be my last workout for a while. I had an easy delivery, only 45 minutes! I went home with my healthy daughter Dylan the next day.

I felt pretty drained for the first week, which I wasn't expecting because with my first daughter I bounced back quickly. It turned out I had mastitis and I had a really bad fever for a few days. Once we figured out what was going on I got an antibiotic and I was better in no time.

After the first week, I started working out slowly, just walking at first. I gradually increased my intensity and weights. At about 2 weeks I was back to my pre-pregnancy weight, but like I said my body composition was different so I was by no means back to my old self.

By my 6 week check up I was back to my old training routine. I was running 5-6 days per week doing HIIT for 30-45 minutes once a day and lifting 5-6 days. I was working out at home for the first 3 months, since I didn't have a daycare option for my newborn.

Once I was back in the gym I was ready to go full force and I noticed a big change since I was able to vary my work-outs with more movement options, heavier weights, and incorporating the step mill back into my daily routine. I think the step mill is the best cardio equipment for me, it is intense and good for building up the legs.

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Once I Was Back In The Gym I Was Ready To Go Full Force.

I didn't take any supplements other than protein powder and pre-natal vitamins until I stopped breastfeeding after 6 weeks.

Morning:

• Prenatal Multi-Vitamin: 1 tab
• Vitamin-C: 1 serving
• MRM CLA 1250: 1 gel cap

Pre-Workout:

• VPX NO Shotgun: 1 scoop

During Workout:

• Scivation Xtend: 2 scoops
• MRM L-carnitine 1000mg: pre cardio

Post Workout (leaving gym):

• Scivation Xtend: 1 scoop

Post Workout (at home):

Protein Shake Made With:

• Dymatize Elite Whey Isolate: 1.5 scoops
• Dextrose: 3 tsp
• Instant Coffee: 1 tbsp
• NOW Beta-Alanine Powder: 2 g

Mid Day:

• MRM CLA 1250: 1 gel cap

Evening:

• MRM CLA 1250: 1 gel cap

Before Bed:

• Gaspari Myofusion: 1 scoop or Magnum Quattro: 1 scoop
• NOW ZMA: 2 caps

Meal 1:

Healthy Pancake:

• 5 Egg Whites
• 1/3 cup Oats
• 1 tbsp Chia Seeds
• Cinnamon to taste
• 1/2 tsp Vanilla
• 2 Stevia packets
• 1/2 Banana

Mixed together and cooked in Coconut Oil over medium heat. I eat it with sugar free pancake Syrup. It satisfies my sweet tooth.

Meal 2:

• 6 oz Chicken Breast or Tilapia with Salsa
• 1-2 cups Veggies (usually Broccoli and Cabbage steamed)
• 1/2 cup Quinoa (every few days)

Meal 3:

• 4-6 oz. Chicken Breast or Tilapia with Salsa
• 1-2 cups Veggies

Meal 4:

• 6 oz Chicken, 99% lean Ground Turkey, or Flank Steak
• 1-2 cups Veggies
• 1 small serving Salad with Tomato, Avocado and Galeo's salad dressing

Meal 5:

Protein Pancake/Cookie:

• 1 scoop Gaspari Myofusion
• 2 Egg Whites
• Splash of Vanilla
• 1 Stevia packet
• 2 small squares of 90% Cocoa chopped into small pieces

Mix together and cook in a pan with small amount of coconut oil. It makes me feel like I'm eating dessert every night!

For now I am having a cheat meal maybe once or twice a week if there is something special going on, but once I am dieting for a show I evaluate how I am looking and decide if I need a cheat or not.

This is my current training regimen now that I am at the gym. I isolate muscle groups to train daily so I have adequate rest between work-outs.

Focusing on one body part per day and really working to failure, is the best way for my body to see the most changes quickly.

Day 1: Legs/Glutes/Calves

• Leg Extensions: 2 warm up sets of 15-20 reps, 3-4 heavy add sets of 8-10 reps
• Leg Press: 4 sets of 12 reps
• Split Squats with dumbbells: 3 sets of 12 reps
• Lying Leg Curls: 4 sets of 8-12 reps
• Bent Over Cable Kickbacks (alternating legs, short rest): 2 heavy sets of 15 reps + 5 partial reps
• Standing Cable Kickbacks (alternating legs, short rest): 2 heavy sets of 15 reps + 5 partial reps
• Lateral Leg Raises with Cables (alternating legs, short rest): 2 heavy sets of 15 reps + 5 partial reps
• Seated Calf Raises: 3 sets of 15 reps
• Standing Calf Raises: 3 sets of 15 reps
• Cardio: 30 min Step Mill HIIT

Day 2: Shoulders/Abs

• Machine Shoulder Press: 3 warm up sets of 15-20 reps
• Seated Arnold Press: 3-4 sets of 8-10 reps to failure
• Seated Dumbbell Press: 3 sets of 12 reps
• Seated Dumbbell Lateral Raises: 3-4 sets of 10-12 reps
• Reverse Flyes on Incline Bench: 3 sets of 12 reps
• Cable Front Raises: 3 sets of 12 reps
• Hanging Leg Raises with a twist: 3-4 sets of 12 reps
• Decline Crunches: 3-4 sets of 20 reps
• Ab Crunch Machine: 3 heavy sets of 8-10 reps
• Cardio: 30 min Step Mill HIIT

Day 3: Biceps/Triceps

• Barbell Curls: 2 warm up sets of 15-20 reps, 3 sets of 8-10 reps to failure
• Preacher Curls: 3 sets of 10-12 reps
• Seated Hammer Curls: 3 sets of 8-10 reps (drop set each set with another 6-8 reps)
• Cable Rope Curls: 3 sets of 8-10 reps
• Cable Tricep Pressdowns: 2 warm up sets of 15 reps, 2 sets of 8-10 reps
• Close Grip Bench Press: 3 heavy sets of 8-10 reps
• Lying Triceps Press: 3 sets of 10-12 reps
• Reverse Grip Pressdowns: 3 sets of 12 reps
• Dips or Dip Machine: 3 sets of 12 reps
• Bent Over Tricep Kickbacks: 3 sets of 12 reps, alternating
• Cardio: 30 min Step Mill HIIT

Day 4: Back/Abs

• Pull-ups: 3 sets of 6-8 reps
• Close Grip Lat Pulldowns: 3 sets of 8-10 reps
• Wide Grip T-Bar Rows: 3 sets of 6-8 reps
• Bent Over Dumbbell Rows: 3 sets of 6-8 reps
• Dumbbell Pullovers: 3 sets of 12 reps
• Decline Weighted Sit-ups: 3 sets of 20 reps
• Decline Weighted Twists: 3 sets of 20-26 alternating sides
• Ab Crunch Machine: 3 sets of 12 reps
• Cable Crunch: 3 sets of 15-20 reps
• Cardio: 30 min Step Mill HIIT

Day 5: Legs/Calves

• Leg Extensions: 2 warm up sets of 15-20 reps, 3-4 heavy add sets of 8-10 reps
• Barbell Squats: 3-4 sets of 12 reps
• Walking Lunges with Dumbbells: 3 heavy sets of 18 reps
• Sumo Squats: 3 sets of 15 reps
• Stiff Legged Deadlift (modified*): 3 sets of 15 reps
• Seated Calf Raises: 3 sets of 15 reps
• Calf Press on Leg Press Machine: 1 set of 15 reps toes forward, 1 set of 15 reps toes out, 1 set of 15 reps toes in
• Cardio: 30 min Step Mill HIIT

*The motion starts from knees to ankles to toes, and reversed only coming up to the knees moving the bar in an L shape. It really targets where the glutes and hams come together, use about half of the regular deadlifting weight.

Day 6: Shoulders/Abs

• Machine Shoulder Press: 2 warm up sets of 20-25 reps
• Seated Dumbbell Press: 3 sets of 8-10 reps
• One Arm Incline Lateral Raises: 3 sets of 12 reps
• Cable Lateral Raises: 3 sets of 12 reps
• Reverse Dumbbell Flyes: 3 sets of 12 reps
• Barbell Upright Rows: 3 sets of 12 reps
• Alternating Dumbbell Front Raises: 3 sets of 15 reps
• Cable Crunch: 3 sets of 15 reps
• Hanging Leg Raises side front side: 3 sets of 12 reps
• Decline Bench Leg Raises (lifting butt off the bench at the top): 3 sets of 12-15 reps
• Cardio: 30 min Step Mill HIIT

Day 7: Rest

People are always making excuses why they can't workout or say that they like food too much to be on a diet. I'm busy and I like to eat too, I love food actually!

It's always tough in the beginning, but if you stick with it it gets easier. The diet becomes second nature, you just don't feel good if you skip workouts, you love going to the gym every day. There is a light at the end of the tunnel.

Set a goal, whether it's a competition, a vacation or fitting into a pair of skinny jeans. Goals keep you accountable. It's all mental; if you change your mind you can change your body.

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