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Over 40 Bodybuilder of the Week: Kathy Marcos

Over 40 Bodybuilder of the Week: Kathy Marcos! - Pics and info and more!

  • Name: Kathy Marcos
  • E-mail:
  • Age: 51
  • Where: New York
  • Height: 5' 5 1/2''
  • Weight: 114 Lbs.
  • Years Bodybuilding :3
  • Favorite Bodypart: Shoulders and Back
  • Favorite Exercise: Shrugs
  • Favorite Supplements: ALRI Chain'd Appletini

How Did You Get Started?

My journey began in January 2003 making the decision to join a gym. I started by taking boot camp classes several times a week. I was "hooked" and I continued on with my gym routine and classes and then made another major decision in August 2006 to "get serious" about my physique. At that time I was 165 pounds and a 40 percent body fat. I certainly had a long way to go, especially since my major goal was to compete.

I wanted a forum where I could display my hard work, dedication and bring to the stage the concept that we (women in their 40's to 50's) can get in shape, stay fit, and the notion that it's never too late to begin.

Kathy Marcos.
+ Click To Enlarge.
Kathy Marcos.

What Workout Plan Worked Best For You?

My training schedule is totally dependent on my work schedule. Unlike most individuals with a 9-5 job, I do not have the luxury of training after work or even before. Currently employed in an extremely busy Emergency Department and working 13 hour shifts as an RN.

These long hours can be both physically challenging and demanding on the body and most often leave me without the necessary strength and energy that is most often required with my training regimen. I am, however, afforded the luxury of 4 days off per week which is where I can get in effective, quality training.

My training philosophy is "Never, ever step foot in the gym unprepared and/or improperly fueled." I give 100% at all times. Always prepared, both physically and mentally—my gym bag is always packed and my food is portable. The inability to eat properly and rest will place you at a higher risk for injury and lower your immune system.

As I reach closer to my scheduled competitions, my training schedule is modified drastically; you will find me in the gym, twice daily on my days off from work, for early morning cardio and tanning and then later on for weight training and more cardio.

My focus is on isolation techniques. Currently I utilize IT training methods. These are exercises that are designed to force the targeted muscle to perform, with minimal assistance from other muscle groups, for example preacher curls. It is a slower, more controlled movement that if done correctly, will increase strength and mass, with a decreased chance of injury. It has worked very well for me.

The example below would be a typical off season workout week. Obviously, if I am on vacation from my job or training for a bodybuilding show, I would be at the gym 5-6 days for that week and would have to switch things up.

Superset - Two exercises are performed consecutively without any rest.

Day 1: Off

Day 2: Chest/Back/Triceps

Day 3: Shoulders/Traps

Day 4: Off

Day 5: Off

Day 6: Biceps/Triceps

Day 7: Legs

Kathy Marcos.
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Kathy Marcos.

What Nutrition Plan Has Worked Best For You?

I typically eat 6 meals daily, every three hours starting at 6am in the morning. "Fail to plan, then plan to fail." Currently I am reverting back to the techniques (hardcore training) that were used in Arnold's hay-day; that is how I started originally and has worked the best for me—the famous saying, "Eat, train, sleep, repeat," is how I live my life. The absolute most important and vital key to training is the diet aspect. Without proper sustenance your muscles will not grow.

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

  • 4 ounces grilled salmon
  • 1/2 cup brown rice
  • Salad (with 4 sprays of Asian Sesame Dressing)
  • 8 ounces water

Meal 6:

Kathy Marcos.
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Kathy Marcos.

What Supplements Have Given You The Greatest Gains?

Beverly Nutrition Products, I have tried most if not all of them and they have had a profound effect on my gains.


With Meals 1, 3, And 5:

With Meals 3 And 6:

Throughout Day:

  • ALRI Chain'd Out (Appletini w/22 oz water): 2 Scoops

Why do you love Bodybuilding?

Bodybuilding is the passion in my life and it keeps me motivated to push on to the next competition, knowing the changes that my body is going through and how I am the one who has the control to mold and shape myself.

What Motivates You To Follow A Healthy Lifestyle?

Simply put, my motivation is fear of "Big Butt Syndrome" and "Thunder Thighs." In other words, I don't want a FAT ARSE coming in the door 5 minutes after me.

I am competitive by nature and always have been. I become more extreme when I'm told I can't. If you want something bad enough, nothing will stop you from reaching your goals and dreams. It's amazing what you can do!! Just trust and believe in yourself.

Having people in my life that share the same values, ideas, and discipline often helps such a grueling lifestyle and is my motivation. The bodybuilding world is at best very difficult and only few can survive the hard work, dedication and determination that are often required.

What Made You Want To Achieve Your Goals?

These words were the sole motivator for me: You Can't. My favorite quote, "I do it because I can, I can because I want to, I want to because you said I couldn't."

Kathy Marcos.
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Kathy Marcos.

What Are Your Future Bodybuilding Plans?

My focus and plan for the 2011 season and beyond is to obtain my pro card. Having completed everything that I had planned to do and beyond, this seems to be the most logical next step.

Secondly, finish my book, which is a "tell all" compilation of my personal struggles/experiences, both professionally and personally with weight gain/loss. The book will also contain the roadblocks that were forced upon me, which has left me with scars both literally and figuratively. I promise it will be a good read. It's a deeply honest and open account of the last three years of my life, both good and bad.

My goal and mission is to continue to be an inspiration to all women (and men) and to let them know that it is never, ever too late to transform yourself, eat clean 24/7 and feel great in the bikini that you always wanted to wear.

What One Tip Would You Give Other Bodybuilders?

Do not look at the competition, look at yourself, and remember you are stepping on stage because you want to; for the love of the sport of bodybuilding.

Kathy Marcos.
+ Click To Enlarge.
Kathy Marcos.

Who Are Your Favorite Bodybuilders?

Quite honestly, I do not have any. I admire the men and women of BodySpace who "put their numbers in" on a daily basis, and get down and dirty in the trenches pushing the iron and reinventing themselves.

What Features Do You Use On

I use them all, but I am very active in the comment section, I have met so many nice people on here—BryanGee, GregGamma, KVNJames, RocBodyFitness, Pastrygirl, and the hardest working CEO I know, my Cali BFF, TheBlaqGhost. We all collectively have the same focus; which is staying fit while motivating each other.