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Over 40 Bodybuilder of the Week: Kim Schaefer

Over 40 Bodybuilder of the Week: Kim Schaefer! - Pics and info and more!

  • Name: Kim Schaefer
  • E-mail:
  • Age: 42
  • Where: Carrollton, TX
  • Height: 5'6''
  • Weight: 123 Lbs.
  • Years Bodybuilding :7
  • Favorite Bodypart: Back
  • Favorite Exercise: Shoulder Press
  • Favorite Supplements: Muscleology Nitro Pro, Purus Labs Muscle Marinade, Allmax Razor8

How Did You Get Started?

About 8 years ago I needed to make some changes to my eating habits. I've always exercised in some form. I used the Body for Life program and changed my diet and my training to program to drop some body fat. After 12 weeks I decided to take it a step further and compete in my first figure competition. I competed at the Mid-Illinois Figure Championships placing 4th. I continued with healthy eating habits and changed my training yet again to add more muscle mass.

Kim Schaefer.
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Kim Schaefer.

What Workout Plan Worked Best For You?

Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Add Sets - An add set is the reverse of a drop set in that as you progress the weight used increases with each set.

Sunday: Legs

Monday: Back

Tuesday- Shoulders/Abs

Wednesday- cardio 45 min. steady state

Thursday: Arms/Abs

Friday: Chest

Saturday: Off

Kim Schaefer.
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Kim Schaefer.

What Nutrition Plan Has Worked Best For You?

Meal 1:


Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Meal 7:

Meal 8:

  • 4 egg whites
  • 1 cup mixed veggies

What Supplements Have Given You The Greatest Gains?

Protein powders and pre-workout supplements. During contest I add thermogenics.

Why do you love Bodybuilding?

Besides the changes to my body I feel empowered when I train. I have a confidence that I didn't have before competing. I also love the fact that I have a better immune system and feel better when I'm training.

What Motivates You To Follow A Healthy Lifestyle?

I'm a self motivator and don't depend on others to motivate me to get to the gym. A healthy lifestyle has been a huge part of my life that it just comes naturally. When I have a weekend of poor eating I get back on track by Monday. The sluggish feeling alone is enough motivation to stay on track.

What Made You Want To Achieve Your Goals?

First I achieve my goals for myself. But another push I had was those people who didn't think I could achieve my goals. It pushed me to prove them all wrong.

Kim Schaefer.
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Kim Schaefer.

What Are Your Future Bodybuilding Plans?

Now that I graduated college this past November I will compete again in the spring. I will compete at the West Texas Classic and possibly the Ronnie Coleman Classic. I will switch from figure to bikini.

What One Tip Would You Give Other Bodybuilders?

Compete for yourself and surround yourself by positive influences.

Who Are Your Favorite Bodybuilders?

Adela Garcia Penalo, Jenn Hendershott, Jenny Lynn, and Gina Ostarly.

What Features Do You Use On

I use the exercise guide, many of the calculators, I order supplements, read several articles, and have a BodySpace page.