- Name: Monica Nakatsuka
- E-mail: email@example.com
- Age: 26
- Where: Indianapolis, Indiana
- Height: 5' 6"
- Weight: 141 Lbs.
- Years Bodybuilding :5
- Favorite Bodypart: Abs
- Favorite Exercise: Lunges
- Favorite Supplements: Beverly Int'l Muscle Provider Protein
How Did You Get Started?
My story is pretty similar to many others. I have been an athlete since I left the womb. When my college volleyball career was nearing its end, I didn't want that to translate into becoming a lazy bum. I had worked out with weights and cardio since high school to stay in shape.
Then one fateful day, I met with one of the personal trainers at my gym by the name of Mike Graham. Not only did he help me in my pursuit of bodybuilding; he taught me so many of the fundamentals of nutrition and training. From that point, I have encountered several people that have inspired and encouraged my fitness goals; Antonio Gerald, a great fellow bodybuilder with an enthusiastic spirit; Barry Brooks, a fantastic photographer that has not only taken exquisite pictures and helped me with my posing, but he has also opened so many doors that I will be forever grateful; and Patrick Gargett, my boyfriend and nutritionist, the one who has inspired me since the day that I met him. His freakish understanding of exercise physiology and nutrition is what has brought out the best in my physique.
What Workout Plan Worked Best For You?
Sample Workout Program: Contest Prep:
- Hack squat
- Lying ham curls
- Standing hams or straight-leg deadlift
- Flat dumbbell press
- Hammer strength incline press
- Bar curl
- DB preacher curl
- Hammer curls
- Chin ups
- Hammer strength row
- Bent over row, or cable row
- Reverse pressdown
- Tri-ext or skull crusher
Stairmill: 30-45 min daily (1st thing in the morning) My legs have always had plenty of mass but have been an obstacle when it came to definition. With each contest, I keep getting closer.
Day #1: Legs (higher reps 15-20, 3-4 sets)
Day #2: Chest, Bi's & Calves (8-12 reps, 3-4 sets)
Day #3: Back & Tri's (8-12 reps, 3-4 sets)
Day #4: Shoulders & Calves (8-12 reps, 3-4 sets)
Day #5: Legs
Varied, but always lunges!
Click Here For A Printable Log Of Day 5.
What Nutrition Plan Has Worked Best For You?
Aaaah... nutrition - The key to everything. For the NPC Indiana State, I worked with the most insightful man I have encountered yet, Patrick Gargett.
The diet he devised for me had a vast variety of proteins (eggs, beef, turkey, fish, chicken). This time around, I definitely utilized supplementation. I was taking CLA, L-Carnitine, Yohimbe, liver tabs, aminos, vitamin paks, and some that I am probably forgetting. I had a big baggie of supps to take everyday.
What Supplements Have Given You The Greatest Gains?
By far Beverly Int'l products. I am a huge fan of their protein.
Why do you love Bodybuilding?
It is such an extreme sport. I love that not everyone can hack it. Only the strong survive.
What Are Your Future Bodybuilding Plans?
I'm not opposed to being Ms. Olympia. Short-term, I plan on doing a national show within the next year. All in all, I just hope to be a good ambassador of the sport.
What One Tip Would You Give Other Bodybuilders?
FOLLOW YOUR DIET! Training is the fun part.
Who Are Your Favorite Bodybuilders?
|Calling All Over 40 Amateurs!|
* Photos Courtesy of Barry Brooks.