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Before: 95 lbs |
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After: 115 lbs |
Vital Stats
Name: Jaime Filer
Email:jaim91@hotmail.com
Before: 5'7" and 95 lbs.
After: 5'7" and 115 lbs.
Why I Got Started
One of my favorite past-times, other than lifting, is going garage-sailing. One day in March, I happened upon a house that was selling a box of back issues of Muscle Media for $4. I bought them on a Saturday, and literally read all of them by Monday. I was hooked on bodybuilding.
The following April, I attended FAME Centrals, and was sitting beside someone prepping for a show. She was eating steak and sweet potatoes. "At 10:30 in the morning?" I asked, "You gotta do what you gotta do", she answered. I decided that any sport where I could have steak and sweet potatoes as my second meal of the day was worth pursuing.
How I Did It
I had always been petite. At my grown adult height of 5-foot-7, I don't think I had ever weighed more than 115. I made the gross mistake of overtraining. I liked the ripped look so I trained in the high rep, low weight range for 12 weeks prior to each contest. However, though I trained like a bodybuilder, I didn't eat like one.
Click Image To Enlarge. At The Canadian Classic.
Candy, popcorn, McDonald's, pudding - Everything you are supposed to have in moderation, I was stuffing my face with. But I couldn't gain weight. I went to an endocrinologist who told me I had reactive hypoglycemia, which meant that any simple carbs I consumed were immediately used for energy by my brain, rather than my body, so my body wasn't being adequately fueled.
My weight had dropped unintentionally to 95 pounds because I didn't know what I should have been eating. I competed this past June at FAME Worlds at a bodyweight of 95 lbs and placed third in the Junior Women's category. I was devastated.
Click Image To Enlarge. At The FAME Central.
After the competition, one judge took me aside and asked if I was alright. I raised an eyebrow. "Jaime, you look sick. Please, take time to get healthy. You have so much potential, but the judges can barely see you onstage. You're ripped, but you're skinny."
Click Image To Enlarge. At The FAME Worlds.
That was all the motivation I needed. I promised myself that I wouldn't compete again until I had gained at least 20 pounds. So I did.
Supplements
Protein/MRP bars were my life. I ate at least 2 per day in addition to two shakes and 3-4 real food meals. I needed the extra calories.
Lee Labrada Lean Body Gold Bars, InStone protein pudding, ISS Oh Yeah! Peanut butter and strawberry bar and ANYTHING by PVL!
The generous people at PVL sent me 32 lbs of supplements to assist me with my goals, everything from Whey Gourmet to MonsterMaxx. Without their generosity, I would still be the proverbial "98 (95) pound weakling"
Sample Week Of My Diet
I chose to use Lyle McDonald's "Cycling Ketogenic Diet" while bulking, because it was the most conducive to my reactive hypoglycemia:
- Meal 1 - 3 eggs + 1 cup egg whites, 3 cups broccoli
- Meal 2 - 3 cups cauliflower, 6 oz lean ground beef,
- Meal 3 - 2 cans of tuna, 3 cups cauliflower
- Meal 5 - 2 large chicken breasts, 5 cups lettuce, 2 tbsp dressing
- Meal 6 - 4 scoops PVL MonsterMaxx
Sample Week Of Training
Day 1: Chest & Triceps
- Cable crossover - 6, 6, 10, 12
- Flat dumbbell Press - 6, 6, 12, 12, 15
- Incline Hammer press - 6, 10, 12, 15
- Pushups - 3 sets to failure
- Triceps kickback - 6, 6, 15, 15
- Reverse grip D-bar pressdown - 6, 10, 15, 20
- One arm overhead dumbbell extension - 6, 12, 15, 20
- Dips on a bench - 3 sets to failure
Click Here For A Printable Log Of Day 1.
Day 2: Legs & calves
- Leg press - 6, 6, 12, 15
- Hack squat - 6, 6, 20, 20
- Narrow smith machine squat
- Barbell lunge
- Leg extension - 6, 10, 15, 15
- Lying leg curl - 6, 15, 20, 20
- Seated calf raise - 30, 30, 30
- Leg press calf raise - 30, 30, 30
Click Here For A Printable Log Of Day 2.
Day 3: Rest
Day 4: Shoulders & Abs
- Upright row - 6, 6, 15, 20
- Front overhead barbell raise - 6, 6, 15, 20
- Overhead dumbbell press - 6, 6, 15, 20
- Seated bent over lat raise - 6, 6, 15, 20
- Crunch
- Reverse crunch
- Double crunch
- Kneeling cable crunch
Click Here For A Printable Log Of Day 4.
Day 5: Back, Bi's & Calves
- Single arm cable row - 6, 6, 12, 20
- Reverse grip bent over row - 6, 6, 15, 20
- Dumbbell pullover - 6, 6, 15, 20
- Straight arm lat pulldown - 6, 6, 20, 20
- Pull up - 3 sets to failure
- Seated dumbbell curl - 6, 6, 15, 20
- Concentration curl - 6, 6, 20, 20
- Machine preacher curl - 6, 6, 15
- Leg press calf raise - 30, 30, 30
- Seated calf raise - 30, 30, 30
Click Here For A Printable Log Of Day 5.
Suggestions For Others
Overtraining and under nourishing will do nothing for you but diminish your gains. Regardless of how cliche it sounds, your body is like a car. If you don't take it for regular checkups, put the right fuel in or treat it with respect, it will retaliate. You should enjoy your body, because it's the only one you've got.
Click Image To Enlarge. Enjoy Your Body.