- Name: Lada Plíhalová
- E-mail: email@example.com
- Age: 29
- Where: Prague, Czech Republic, Europe
- Height: 5'4"
- Weight: Off 150 Lbs, Competition 128-1
- Years Bodybuilding :12
- Favorite Bodypart: Back And Arms
- Favorite Exercise: Bench Press And Bent Over Rows
- Favorite Supplements: BCAA, C Vitamin
How Did You Get Started?
As many boys start bodybuilding when they see Arnold in some movie, I started when I saw Cory Everson in Double Impact. I wanted to know more and I found the world of female bodybuilding. There was no figure or fitness at that time.
I started only to improve my body. Later somebody suggested me to try teen competitions - so I did. In 1997 I placed 2nd in Teenage Nationals, but later I had a major break while studying in the University. I returned back to competition in 2004 in magazine based contests and in 2006 I competed once as a Figure in IFBB. But I always had trouble with getting my body in competition shape.
In 2007, I started to work with my current coach, a former great competitor. I was aiming my preparation for the regional NABBA championship but I got a bladder infection and was paralyzed from my neck down. I spent three days on the intensive care in serious risk of dying. I did not think about competing that time - it was more important to me to stay alive and return to the normal life with minimal permanent damage. I spent three months in recovery.
When I returned to the gym after that - I started from the basics. I started aiming for the spring 2009 season in September 2008. We upped the cardio, set the food and training. Everything went well till January 2009 when I started to have serious troubles with my back. Doctor found that one vertebrae in my spine is not 100% developed (spina bifida oculta) and some others defects. Also my body was overtrained. I was ordered to a rehabilitation clinique.
Rehabilitation lasted 3 weeks, but it helped me so much that I was able to return with no trouble. Until that time I had whole body massages once a week as a part of my training schedule. My troubles got so much better that in March I tried a powerlifting competition and in Bench Press National Meet I got 1st place in raw women category.
The rest of the preparation went well and I went to NABBA Nationals in June with no ambitions. I knew there would be great competitors and I still saw my weak points. I only wanted to represent myself and my coach as well as I could. When I fought for the first place I was very surprised and happy. I got 2nd place there, in my opinion correctly because the winner was amazing.
Anyway I was nominated to NABBA Czech National Team and one week later I went to Kosice (Slovakia) to the World championship. It is my biggest accomplishment. I was in "Figure II" category there which is the NABBA equivalent to IFBB light-middle weight bodybuilding. I was a newbie there so I had also no ambitions. I just wanted to improve my national form a little bit and represent my country well. Getting to the finals was a dream come true and 4th place was something I would never dare to dream about.
Anyway, I am resting now after my first important season and if I will have enough money and good health I will prepare for the next year to try to improve my placing.
What Workout Plan Worked Best For You?
3+1 - Body In Three Days - A-B-C
- Bench Press: 4 sets of 12-15 reps
- Incline Dumbell Press: 3 sets of 12 reps
- Cable Crossovers: 3 sets of 12 reps
- Dips: 2 sets of 12 reps
- Triceps Extensions: 3 sets of 12 reps
- Triceps Pulldowns: 3 sets of 12 reps
- Crunches: 3-4 sets of 30 reps
- Bent Over Barbell Rows: 5 sets of 12-15 reps
- Pull-Ups: 2 sets of 10-12 reps
- Lat Pulldowns: 3 sets of 12 reps
- Cable Rows: 3 sets of 12 reps
- EZ Barbell Curls: 3 sets of 12 reps
- Hammer Cable Curls: 3 sets of 12 reps
- Hip Raises: 4-5 sets of 30 reps
- Squats: 5 sets of 30 reps
- Leg Extensions: 4 sets of 30 reps
- Leg Curls: 4 sets of 30 reps
- Standing Leg Curls: 4 sets of 30 reps
- Seated/Donkey Calve Raises: 4 sets of 15 reps
- Side Laterals: 3 sets of 12 reps
- Rear Laterals: 3 sets of 12 reps
- Military Press: 3 sets of 12 reps
- Arnold Press: 2 sets of 30 reps
Cardio Precontest : 60 minutes in the morning, 45 minutes after the training, and 60 minutes in the evening. Cardio Offseason : 40 in the morning, 30 after training, and 40 in the evening.
What Nutrition Plan Has Worked Best For You?
I always do carb cycling, but low carbs. Such as Monday - 0g, Tuesday - 0g, Wednesday till Saturday - 50g, Sunday - 200g in cutting phase. In offseason it is 150-200g a day. Protein intake is stabile 2-3g/1kg (I guess it is 1,5g for 1 lb).
Low Carb Day:
Meal 4: Post Workout
High Carb Day:
Meal 4: Post Workout
Instead of chicken I sometimes use beef or catfish (I love catfish meat!). I have carbs only in rice, ricecakes and potatoes. Offseason I eat also pasta and some wholecorn bread occasionaly. Also I use whole eggs and some diary products.
My diet for this season was 9 months.
What Supplements Have Given You The Greatest Gains?
I do not have much money so I can not afford everything I need. I am using the simplest ones as in simplicity is the power. My favorites are C vitamin (morning, evening), BCAA (morning, evening, pre and post workout), Glutamine (post workout). When I have no time I use protein shake instead some meals. It is usually average whey with more than 80% of protein there.
In cutting phase I add Hot Rox Extreme in the morning and preworkout.
Why do you love Bodybuilding?
This is the question I ask myself all the time. During the diet I hate it and I would love to quit everything sometimes. But when all is over I feel sorry its over. It is the way, something you may concern on. Something you may create and the result is visible.... something really like art.
It is a lifestyle with all it brings. And I love it.
What Motivates You To Follow A Healthy Lifestyle?
People around me. When I see I motivate them too. When somebody comes to me and says - I started bodybuilding because I saw you. When I may be a role model for younger girls and show people that bodybuilding (and I proudly say I am a bodybuilder - despite the view on this sport) may be nice. That I do not loose my feminity to be a bodybuilder. I want to show we as bodybuilders are not from other planets. We all have our dreams - but only several people do everything to make their dreams a reality.
What Made You Want To Achieve Your Goals?
Illness. Before the illness I did not know how big of a treasure the ability to do some sport and to live healthy life is. That is also why I admire all people who were able to overcome some major set back or physical disability.
When I healed, my dream and goal was to step on stage again and not give up. Not yet. Now my motivation comes from responses after the World championship. They are showing me that I am on the right track and I want to keep my sport alive and continue in my work to make this sport more popular and take my physique as high as I can take it.
What Are Your Future Bodybuilding Plans?
I do not have any plans. My only plan is to improve my weak points. Other plans depend also on money situation and health. When these two will be all right I will try another qualification to World Championship in 2010.
What One Tip Would You Give Other Bodybuilders?
Only one? Never stop doing what you do. Progress in this sport needs time. You can not get better overnight. Stay consistent and determined and continue to train and follow proper nutrition. No pill, no easy way will do that for you.
Who Are Your Favorite Bodybuilders?
It used to be Cory and Anja Langer. Later Lenda and Laura Creavalle. Also our Czech republic IFBB Pro Jitka Harazimova was my rolemodel. I also admire Cathy LeFrancois, Heather Policky and Belle Turell - but I would be unfair to continue with all the names - as I really really admire also average competitors who for example have a family, children and go to work from 9 to 5 and still are able to continue and improve for the sport.
There are too many favorite male bodybuilders to name them all. I like those with symmetrical developed physiques.
What Features Do You Use On Bodybuilding.com?
When I joined in 2003 I guess and I used mainly the forum. Later, I discovered BodySpace to keep in touch with my friends. I seek mainly motivation here as training and nutrition I always do my own way and when I follow someones advices - it is only my coaches.