- Name: Jourdan Ariss Carboy
- E-mail: firstname.lastname@example.org
- Age: 15
- Where: Eagle River, Alaska
- Height: 5' 7"
- Weight: 136 Lbs.
- Years Bodybuilding :3
- Favorite Bodypart: Legs
- Favorite Exercise: Pullups
- Favorite Supplements: Glutamine, Whey Protein, Multivitamin's, Chromium, and Triple Flex Glucosamine.
How Did You Get Started?
I have always been extremely active and muscular. I began martial arts training when I was four years old and am now a second-degree black belt in Shotokan karate. I play soccer, volleyball, track and field, and my favorite thing to do in my free time is to go hiking.
For my 13th birthday, my parents got me a membership at the local gym, and my mom, who has been involved with personal training and bodybuilding herself, put me through several routines. I was immediately hooked and have been obsessed with lifting and sculpting my body ever since.
What Workout Plan Worked Best For You?
It depends on the results I want. For basic maintenance I lift 4 days a week:
I do cardio every day from 30-60 minutes.
I do abs about 2-3 days a week, generally when I do not lift for another part of my body. With abdominal work, I stick with high repetition and no added weight.
When I am bulking for a competition, I lift 5-6 times a week, with a three-day split, and only about 20 minutes of cardio a day. I use the same routines, but use heavier weight and slightly less rep, though never less than 12 as I try to maintain a longer and leaner look.
On the first day of the split I do back/triceps/shoulders, second: legs, third: chest/biceps. Directly prior to a contest, when I am cutting, I do a two day split alternating an upper body routine where I have compiled chest, biceps, shoulders, triceps, and back with a high rep leg routine and I do at least an hour of cardio a day, half an hour before I eat in the morning, and half an hour to forty five minutes when I hit the gym later in the day after school.
Sample Exercise List
What Nutrition Plan Has Worked Best For You?
I am able to cut up eating to a 40-40-20 % diet (carbs, protein, fat). Off-season I am more 45-35-20. I like to stick with high protein, but I have realized that going too low in fat drastically slows my metabolism, and my results aren't nearly as good.
I eat probably 5 servings of vegetables a day, and keep my fiber above 45 grams a day. I also drink tons of water, generally around 160 ounces a day, or five nalgene bottles.
Sample Meal Plan
Breakfast: steel cut oats w/berries and scoop protein powder, black coffee, and green tea
Snack: protein muffin, or protein bar
Lunch: salad w/ tomatoes, peppers, cabbage, and 4 oz. chicken, coffee w/ fat free creamer, peach
Snack: protein bar, vegetables
Dinner: vegetables, protein shake
Snack: cottage cheese, chicken, vegetables, or a protein shake
What Supplements Have Given You The Greatest Gains?
I take glutamine when I am dieting down, and always take a multivitamin, chromium, glucosamine, calcium, and folic acid. I eat a lot of whey protein powder; it is an easy way to get in a lot of protein with no extra carb or fat calories.
Why do you love Bodybuilding?
I enjoy being able to sculpt my body to however I want it to look, it is such an interesting experiment! I also enjoy pushing myself to my limits all the time, and it is a really good way to do that, especially when training for a contest. It really tests one's willpower.
What Are Your Future Bodybuilding Plans?
I plan to do more contests in the future. I hope to do mainly figure contests. I would like to look into fitness modeling, and as soon as possible I would like to receive my personal training certification.
What One Tip Would You Give Other Bodybuilders?
Drink tons of water, and enjoy yourself. It all pays off in the end, even though there are many times when you are feeling miserable, hungry, and you are asking yourself "why am I doing this?"
When you are off-season, and not as ripped as you like to be, don't be too hard on yourself. Your body needs time to replenish and heal so you are strong and healthy for your next contest.