- Name: Alyssa Kirk
- E-mail: firstname.lastname@example.org
- Age: 18
- Where: Owen Sound, Ontario
- Height: 5' 5"
- Weight: 115 lbs
- Years Bodybuilding :3
- Favorite Bodypart: Back/Deltoids
- Favorite Exercise: Lat Pull-Down
- Favorite Supplements: MyoFusion, Essential AmiN.O. Energy
How Did You Get Started?
I started weight training at the age of 15 to stay active and healthy, and to improve for sports. Right from the beginning I was addicted, I love learning about nutrition and am always looking forward to the next workout. After a few years of regular training I decided that I needed a goal to work towards.
I had always admired competitors in fitness magazines and people who were crazy about fitness. I decided to do a competition and competing has kept me motivated to continue inspiring others and to keep working hard to achieve my goals.
What Workout Plan Worked Best For You?
I weight train 6 times a week and do cardio 3 times weekly, although this changes when I'm preparing for a contest. I like to work each muscle at least once per week. I separate quads and hams, and I do shoulders twice a week because I am trying to build those muscle groups up. I constantly switch things up by adding supersets, switching up the amount of weight/reps and varying my rest between sets. This has kept my body guessing and has given me the best results.
I generally stick to low impact cardio to ensure I am not burning up any muscle in the process. I do the majority of my cardio before breakfast because this is the most optimal fat burning time for the body. I do anywhere from 30-45 minutes on the treadmill, elliptical or stationary bike.
- Barbell Squat: 4 sets of 12, 10, 8, 6 reps
- Hack Squat: 3 sets of 10, 8, 6 reps
- Leg Press: 4 sets of 20, 15, 10, 10 reps
- Leg Extension: 3 sets of 10-12 reps
- Dumbbell Lunges: 4 sets of 20 reps each leg
- Seated Calf Raises: 4 sets of 20 reps
- Standing Calf Raises: 3 sets of 20, 15, 10 reps
- Lat Pull-Downs: 4 sets of 15, 10, 8, 8 reps, 1 triple drop set to failure
- Seated Rows: 4 sets of 10, 8, 6, 6 reps
- Single Arm Dumbbell Rows: 4 sets of 12, 10, 8, 6 reps each arm
- Wide Grip Pull-Ups: 2 sets to failure
Straight Arm Pull-Downs: 3 sets of 12, 10, 8 reps
Reverse Flyes: 3 sets of 12, 10, 8 reps
- Barbell Curls: 4 sets of 12, 10, 8, 6 reps with triple drop set to failure on last set
- Seated Incline Curls: 4 sets of 10, 8, 6 reps each arm
- Concentration Curls: 3 sets of 10, 8, 6 reps
Preacher Curls: 4 sets of 10-12 reps
Reverse Curls: 2 sets of 12 reps, 2 sets of 8 reps
- Hanging Leg Raise: 4 sets to failure
- Oblique Crunches: 2 sets of 25 reps each side
- Incline Weighted Crunch: 4 sets of 25 reps
- Abs Machine: 3 sets of 20 reps
- Dumbbell Shoulder Press: 4 sets of 10, 8, 6, 6 reps, 1 triple drop set to failure
- Smith Machine Shoulder Press: 3 sets of 10, 8, 6 reps
- Dumbbell Lateral Raise: 4 sets of 15, 12, 10, 8 reps
Dumbbell Front Raise: 1 set to failure
Dumbbell Lateral Raise: 1 set to failure
Reverse Flyes: 1 set to failure
- Dumbbell Press: 4 sets of 15, 12, 10, 8 reps
- Incline Machine Press: 3 sets of 12, 10, 8 reps
- Incline Dumbbell Flyes: 3 sets of 15 reps
Cable Flyes: 4 sets of 10-12 reps
Push-Ups: 4 sets of 15-20 reps
- Seated Hamstring Curl: 3 sets of 20, 15, 10 reps, 1 triple drop set to failure
- Laying Hamstring Curl: 3 sets of 12-15 reps
- Stiff Legged Deadlift: 3 sets of 10-12 reps
- Skull Crushers: 4 sets of 15, 10, 8, 6 reps
- Triceps Push-Downs: 3 sets of 20, 15, 10 reps, 1 triple drop set to failure
Triceps Dips: 3 sets to failure
Triceps Extensions: 3 sets to failure
- Military Press: 4 sets of 15, 10, 8, 6 reps
Dumbbell Front Raises: 1 set to failure
Dumbbell Lateral Raises: 1 set to failure
Reverse Flyes: 1 set to failure
Dumbbell Shrugs: 5 sets of 20 reps
Upright Row: 5 sets of 10-12 reps
What Nutrition Plan Has Worked Best For You?
I keep my diet clean and focus on consuming slow digesting, complex carbs, lean sources of protein and I eat a lot of vegetables. I eat simple carbohydrates post workout for insulin spiking purposes and taper my carbohydrate intake throughout the day. Here is a sample of what I eat on a daily basis:
- 5 oz tilapia
- Unlimited green veggies
What Supplements Have Given You The Greatest Gains?
- Controlled Labs Orange Triad: 3 caps
- ProMera Health Con-Cret: 1 serving
- Optimum Nutrition Essential AmiN.O. Energy: 2 servings
- MusclePharm Assault: 1 serving
- SciVation Xtend: 2 scoops
- Gaspari Nutrition MyoFusion: 1 scoop
Why do you love Bodybuilding?
Bodybuilding is a huge part of my life. I love it because it has allowed me to change my body in ways I never thought I could. Bodybuilding is a very addicting and healthy sport that I have a very deep passion for and without it I would not be who I am today. It has allowed me to make my dreams a reality and has taught me a lot about discipline, will power and determination.
I decided to compete and train for a competition and gave every workout 110 percent. I knew that if I pushed myself to do that one extra rep I'd be that much closer to achieving my goals. At 18, I competed for the first time with the IDFA (international drug free athletics) in the novice figure division where I placed 2nd and the week after I competed in the open figure division where I placed 6th.
I was the youngest on the stage in both shows and I look forward to improving my physique in the years to come. I love how rewarding it feels to finally step on the stage after all the hard work that was put in to the contest preparation, hard work and dedication pays off!
What Motivates You To Follow A Healthy Lifestyle?
My family and friends support my healthy lifestyle and everything I do with fitness. My fitness goals motivate me to stay on track and to persevere no matter what. I am inspired not only by other competitors, but by people who have the same passion for fitness and a healthy lifestyle as I do.
I love the fact that bodybuilding has allowed me to inspire others just as they had inspired me, it's a great feeling. I am inspired by a lot of natural athletes. A few to mention: Nadine Young, who inspired me to compete and helped me achieve more than I ever thought I was capable of, and Erin Stern, who has an awesome physique and is a natural IFBB Pro.
What Made You Want To Achieve Your Goals?
I love the way working out makes me feel. I love the fact that after each workout I'm that much closer to achieving my goals. When I set out to do something, I don't give up. I am constantly inspired by others and am always wanting to push harder and go further to achieve what I set out to do. I'm motivated to keep working for what I want, each meal, workout and rep puts me that much closer to where I want to be.
What Are Your Future Bodybuilding Plans?
My future plans are to continue building muscle and also to continue living a healthy lifestyle. I look forward to seeing how my physique will change in the years to come. I also plan to compete in many more fitness competitions and my ultimate long term goal is to turn pro as a natural athlete and to inspire others!
What One Tip Would You Give Other Bodybuilders?
One tip I would give to other fitness competitors or anyone in general, is to never quit. The process of bodybuilding can be slow, very time consuming and frustrating at times, but if you stick to the plan and keep your eye on the prize it's all worth it. Anything can be achieved through hard work.
Never let someone else bring you down and remember that everything you do is for yourself, have fun with it! All of the hard training, clean eating and discipline does pay off. Do it to be healthy and stay natural!
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
I purchase supplements from Bodybuilding.com and use just about everything else on the site. I learn a lot about nutrition and training from the forum and the awesome articles and have found some awesome healthy recipes that help me get through cravings. BodySpace is also very motivational and is awesome for meeting other fitness enthusiasts.