Bodybuilding.com - Kendi Charls Shed 15% Body Fat To Compete In A Figure Competition!

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Kendi Charls Shed 15% Body Fat
To Compete In A Figure Competition!

At the beginning of 2010, Kendi decided that she was ready to take her passion for fitness to another level. Read on to learn how she shed 15% body fat to step on stage at a figure competition!

Before And After Stats

Email: kendi.charls@gmail.com
BodySpace: kendicharls


Before: January 5, 2010 Age: 25 Height: 5'8" Weight: 141 lbs Body Fat: 24%	After: March 20, 2010 Age: 25 Height: 5'8" Weight: 135 lbs Body Fat: 9%

Why I Got Started

I am a fitness addict and starting out in 2010 really wanted to take my passion for fitness to another level. I have friends who are bodybuilders and so I had this crazy idea to do a figure competition.

There were two NPC competitions in 2010, one in March and an additional one in October. We weren't sure if I'd be ready for the March show, but I insisted we try.

I hired a nutritionist and set my goal for the March 20th show. I placed 4th at my first show in the Tall Figure Division and plan to build up the muscle I currently have and compete in the October show this fall to qualify for Nationals.

Click Image To Enlarge.
I Really Wanted To Take My
Passion For Fitness To Another Level.

How I Did It

I started training for the January 5, 2010, show approximately ten weeks out from the show. Ideally competitors train anywhere from 12-16 weeks out from a specific show date.

I didn't have time to build a lot of muscle in that time frame so we focused on getting as lean as possible. This required a ton of cardio and an extremely strict diet.

I was doing cardio twice per day for a minimum of 40 minutes, 6 days per week. I was also lifting five days per week for a minimum of 45 minutes and just hitting various muscle groups and legs twice per week.

Closer to the show my cardio time increased to two 55-minute sessions, 6 times per week, and I was still lifting about the same.

Click Image To Enlarge.
I Plan On Building The Muscle I Currently Have And Competing In
The October Show This Fall To Qualify For Nationals.

Supplements

Note: Supplement schedule and dosages are shown below in the diet section.

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Diet

Meal 1:
1/2 cup oatmeal
4 egg whites
1 multivitamin
1 serving of glutamine
1 serving of fish oil
1 serving of BCAAs
3 capsules of Gaspari Nutrition Mitotropin

Meal 2:
1 large apple
1 ounce of almonds

Meal 3:
2 pieces of ezekiel bread
2 ounces of tuna
1/2 small avocado
1 serving of vegetables
3 capsules of Gaspari Nutrition Mitotropin
1 serving of glutamine
1 serving of fish oil
1 serving of BCAAs

Meal 4:
1 cup Greek yogurt
2 tbsp agave nectar

Meal 5:
4 ounces of chicken
1 cup brown rice
1 serving of glutamine
1 serving of fish oil
1 serving of BCAAs
1 serving of magnesium

Training

My cardio was done twice per day on the stair stepper starting at 40-minute sessions up to 55-minute sessions six days per week up until two days before the show!

Monday: Chest And Triceps
Dumbbell Bench Press: 4 sets of 15 reps
Incline Dumbbell Flyes: 4 sets of 15 reps
Cable Crossovers: 4 sets of 15 reps
Bench Press: 4 sets of 15 reps
Dumbbell Kickbacks: 4 sets of 15 reps
Dips: 4 sets of 15 reps
Lying Triceps Press: 4 sets of 15 reps

Tuesday: Shoulders And Biceps
Dumbbell Shoulder Press: 4 sets of 15 reps
Side Lateral Raises: 4 sets of 15 reps
Front Dumbbell Raises: 4 sets of 15 reps
Reverse Flyes: 4 sets of 15 reps
Hammer Curls: 4 sets of 15 reps
Cable Curls: 4 sets of 15 reps
Incline Dumbbell Curls: 4 sets of 15 reps
Concentration Curls: 4 sets of 15 reps

Wednesday: Legs
Barbell Squat: 4 sets of 15 reps
Hack Squat: 4 sets of 15 reps
Dumbbell Step-Ups: 4 sets of 15 reps
Wide Stance Squats: 4 sets of 15 reps
Leg Extensions: 4 sets of 15 reps
Standing Leg Curls: 4 sets of 15 reps
Dumbbell Lunges: 4 sets of 15 reps
Standing Calf Raises: 4 sets of 15 reps
Thigh Adductor: 4 sets of 15 reps
Glute Kickback: 4 sets of 15 reps

Thursday: Back And Abs
Pullups: 4 sets of 15 reps
Seated Cable Rows: 4 sets of 15 reps
Lat Pulldowns: 4 sets of 15 reps
Close-Grip Pulldowns: 4 sets of 15 reps
One-Arm Dumbbell Rows: 4 sets of 15 reps
Hanging Leg Raises: 3 sets of 15 reps
Jackknife Sit-Ups: 3 sets of 15 reps
Hyperextensions: 3 sets of 15 reps
Lying Leg Raises: 3 sets of 15 reps

Friday: Weak Point Training
Saturday: Legs
Barbell Squat: 4 sets of 15 reps
Hack Squat: 4 sets of 15 reps
Dumbbell Step-Ups: 4 sets of 15 reps
Wide Stance Squats: 4 sets of 15 reps
Leg Extensions: 4 sets of 15 reps
Standing Leg Curls: 4 sets of 15 reps
Dumbbell Lunges: 4 sets of 15 reps
Standing Calf Raises: 4 sets of 15 reps
Thigh Adductor: 4 sets of 15 reps
Glute Kickback: 4 sets of 15 reps

Sunday: Off

Suggestions For Others

If you want it bad enough anything is possible. Set a goal and never look back. If your mind says you can, your body will follow, so stay positive and focused on the end results. Always remember, someone else really is always training harder, so don't quit.