Name: Sylvia Dempsey
Height: 160 CM
Starting Weight: 75kgs (165 lbs.)
Body Fat: 35%
Competition Weight: 52kgs (114 lbs.)
Body Fat: 10%
Why I Got Started
I started my weight loss program May of last year when I joined a gym and worked my weight down to 64 kgs by July. I went to see my first bodybuilding comp in September of last year where I fell in love with the shape of the figures I saw and wanted a challenge at this time though I still had a long way to go.
I was at approximately 27% body fat and needed to build some muscle to enter such a competition. I started my journey of bodybuilding last October I began lifting heavy at a low rep range and trying to gain as much poundage as I could to build myself and tighten up any parts that was needed.
I was on a high protein diet which consisted of chicken, turkey, eggs, lean red meat, sweet pat, bananas and protein shakes. This diet became more strict as I approached my first competition. Bananas went and carbs lowered and protein raised to hold what I had built while I took excess fat down. I worked my butt off to get into shape with cardio in the a.m. and weights in the p.m. over a 7 day per week regimen.
I would go to the gym at 5:30 a.m. to do 45 mins cardio on an empty stomach and then come home and have a protein shake and egg whites, then I would have 5 other small meals consisting of either sweet potatos and chicken or lean meat, or sometimes just veggies with the meat or chicken and then go to the gym to do weights and cardio again in the p.m.
I just did my first show on the of September, 2006 and scooped up a beautiful third place trophy. I hope to compete again next year in some natural shows in the UK. Presently I am training to build more muscle and trying to gain some size.
My Advice To Others
My advice to any woman that wants to try figure contests - don't let anyone tell you it cannot be done no matter your present shape. Follow your dream and with determination it can come true.
Always keep a journal of the diet and training you are going to follow - this allows you to check the weights you lifted on your previous visit to the gym. This will allow you to see if you are gaining or losing strength and muscle. Try to increase your weights little by little and don't be afraid to lift heavy on the legs as you will depend on this muscle if you wish to compete.
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The more muscle you have the more fat is used by the muscle and even if you choose to increase your fat a little after a comp believe me the body will look more shapely with good muscle. Always finish your weight training with a 20-30 minutes of cardio. Also make sure you get rest; maybe two days off per week.
Don't go by the scales all the time go by the mirror and again if you are thinking of competing, practice posing - this conditions and trains the body into a more symmetrical shape. If you're not to shy try to pose in between sets at the gym in the mirror - it makes the shape better.
I have many more ideas and would be glad to share but I would probably take up the whole web site so I'll leave it at this. One more tip when building muscle: keep the diet loose, have a cheat day, raise the carbs to keep metabolism working well for when you need to, and take a little fat off - it will prevent plateaus.
My Diet & Supplements
When I'm competing - I was on a high protein diet which consisted of:
- 2 scoops of Reflex Instant Whey pre cardio
Meal 2: 10am:
- 150gram chicken or turkey
- 60-80gram broccoli or brussel sprouts
Meal 3: 1pm:
- 200gram lean meat
- 200gram sweet potato
Meal 4: 4pm:
- 150 gram chicken
- 150 gram brussel sprouts
Meal 5: 7pm:
- Multi Vitamin
- 500mg Vitamin C
- Post work out shake
Meal 6: 9:30pm:
- Two Tablespoons Udo's Oil
- 220 gram Salmon
- 200 gram brussel sprouts
Meal 7: 11pm:
- One Zinc tablet
- 1 scoop protein shake
When I'm not competing and building muscle I double the carbs and incorporate a cheat day. I try to stay between a stone to a stone and a half when I'm building muscle.
My Weight Training
I always stay low reps and heavy when I'm competing and now during the off-season I am building more muscle - I keep reps the same and lift heavier because of the higher intake of carbs.
All lower and upper body stays at a low rep range (8-10 reps). Upper and lower body exercises consist of 2 sets per exercise.
- Lying leg curls
- Seated leg ext
- Leg press
- Stiff leg deadlifts
- Standing calves
- Lat pull down
- Bent over barbell row
- Bent over lat raises
- Hyperextension on fitness ball
Wednesday: Cardio/No Weights:
- Incline press
- Flat bench press
- Seated curls
- Standing hammer curls
- Concentration curls
- Plie squat
- Front squat
- Walking lunges
- Reverse leg raises on a Swiss ball
- Seated DB press
- Dumbbell upright row
- Side lat raises
- Dumbbell shrugs
- Cable pushdown
- Close-grip bench
- Rope Ext.
- One-arm overhead dumbbell ext.
- Side crunches: 20 reps three sets
- Lower crunch: 25 reps three sets
- Double crunches: 20 reps two sets
Abs to be incorporated three times per week.