When Laura Bailey needs to be finely tuned for peak performance, she revs up the intensity during her workouts. She relies on her competitive spirit to stay motivated for the stage.

When the stakes are high, she must be mentally and physically disciplined to achieve the physique she needs to come out on top, which happens quite often. With more than 32 fitness competitions under her belt (more than half were wins) Laura knows what it takes to succeed.



If you want a track record as good as Laura Bailey's then you might want to check out her personal cutting regimen.

Cutting Regimen

Nutrition

Total Calories: 1776 | Fat: 36g | Carbs: 153g | Protein: 215g

Meal 1: Apricot Protein Pancakes
Egg Whites
4
Oatmeal
1/2 cup
Apricot (sugar-free preserves)
1 tbsp
Syrup (sugar-free)
1 tbsp
Stevia
1 packet
Meal 2: Low-Sugar BBQ Chicken
Chicken
5 oz.
Potato (southern style)
4 oz.
Asparagus
6 oz.
Meal 3: Healthy Snack
Tuna (lemon pepper)
5 oz.
Crackers (rye)
4
Meal 4: Balanced Lunch
Tilapia
4 oz.
Broccoli
1/2 cup
French Fries (sweet potato)
4 oz.
Meal 5: Spinach Omelet
Egg Whites
3
Chicken
2 oz.
Turkey
1 oz.
Spinach
1 cup
Mushrooms
1 cup
Tomato
1 cup
Meal 6: Healthy Snack
Chicken
2 oz.
Egg Whites (scrambled)
3
Vegetables (sauteed)
5 oz.
Ketchup
1 tbsp
Meal 7: Healthy Snack
Turkey Bacon (extra lean)
6 slices
Syrup (sugar-free)
1 tbsp

Training

When prepping for a contest, I tend to do the same exercises on the same days as in the off season or muscle-building season, but I work with lower weights and sometimes higher reps since the mass is already there.

I prefer lifting heavier and intense versus lower weight and increased reps, but I have found that at this point in my muscle maturity, I come in looking more refined and less bulky when I lift lighter. The order of the exercises and number of exercises may vary as well.

There are also times when I will do cardio every other day rather than every day.

Day 1: Legs
1
Superset
Leg Extensions
3-6 Sets Of 20 Reps
6 sets, 20 reps
Dumbbell Step-Up
3 sets, 15 reps
2
Superset
Seated Leg Curl
3 sets, 15 reps
Plie Dumbbell Squat
3 sets, 15 reps
3
Superset
Leg Press
3-6 Sets Of 20 Reps
6 sets, 20 reps
Freehand Jump Squat
3 sets, 10 reps
4
Superset
Barbell Walking Lunge
3 sets of 20-30 reps (3-single lunges/3-double lunges).
3 sets, 20-30 reps
Mountain Climbers
3 sets, 15 reps
5
Superset
Stiff-Legged Barbell Deadlift
6 sets, 20-25 reps
Frog Hops
3 sets, 15 reps
6
Barbell Squat
4 sets, 15 reps
7
Stairmaster
1 set, 30 mins
Day 2: Back/Shoulders
1
Superset
Dumbbell Shoulder Press
3 sets, 15 reps
Bent Over Barbell Row
3 sets, 15 reps
2
Superset
Side Lateral Raise
3 sets, 15 reps
Standing Calf Raises
3 sets, 20 reps
3
Superset
Cable Seated Lateral Raise
3 sets, 15 reps
Wide-Grip Lat Pulldown
3 sets of 30 reps (10 close/10 wide/10 reverse grip).
3 sets, 30 reps
4
Superset
Seated Cable Rows
3 sets, 15 reps
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
3 sets, 15 reps
5
Superset
Lying T-Bar Row
3 sets, 15 reps
Seated Calf Raise
3 sets, 20 reps
6
Stairmaster
(or Elliptical Trainer)
1 set, 30 mins
Day 3: Biceps/Triceps
1
Superset
Hammer Curls
3 sets, 15 reps
Weighted Bench Dip
3 sets, 20 reps
2
Superset
Dumbbell Bicep Curl
3 sets, 15 reps
Lying Triceps Press
3 sets, 15 reps
3
Superset
Concentration Curls
3 sets, 15 reps
Tricep Dumbbell Kickback
3 sets, 15 reps
4
Superset
Barbell Curl
Barbell Curl 21s
3 sets, 21 reps
Triceps Pushdown - Rope Attachment
3 sets, 15 reps
5
Superset
Standing Biceps Cable Curl
3 sets, 15 reps
Triceps Pushdown
3 sets, 15 reps
6
Smith Machine Reverse Calf Raises
6 sets, 20 reps
7
Stairmaster
(or Elliptical Trainer or 1-hr spin class)
1 set, 30 mins
Day 4: Chest
1
Superset
Incline Dumbbell Press
3 sets, 15 reps
Pushups
3 sets, 15 reps
2
Superset
Cable Crossover
3 sets, 15 reps
Standing Calf Raises
3 sets, 20 reps
3
Superset
Barbell Bench Press - Medium Grip
3 sets, 8-15 reps
Push-Ups With Feet On An Exercise Ball
3 sets, 15 reps
4
Superset
Dumbbell Bench Press
3 sets, 15 reps
Butterfly
3 sets, 15 reps
5
Calf Press On The Leg Press Machine
3 sets, 20 reps
6
Stairmaster
(or Elliptical Trainer or 1hr spin class)
1 set, 30 mins
Day 5: Back/Shoulders
1
Superset
Dumbbell Incline Shoulder Raise
1 strip set of 10 reps
1 set, 10 reps
Pullups
3 sets to failure
3 sets, to failure
2
Superset
Bent Over Barbell Row
3 sets, 15 reps
Bent Over Two-Dumbbell Row
3 sets, 15 reps (each arm)
3
Superset
Lying T-Bar Row
3 sets, 20 reps
Calf Press On The Leg Press Machine
6 sets, 20 reps
4
Seated Bent-Over Rear Delt Raise
1 strip set of 10 reps
1 set, 10 reps (strip set)
5
Stairmaster
(or Elliptical Trainer or 1-hr spin class)
1 set, 30 mins
Day 6: Cardio Only/Rest
1
Stairmaster
(or Elliptical Trainer or 1-hr spin class)
1 set, 30 mins

Day 7: Rest

Supplementation

I take a multivitamin first thing in the morning. I pour the strawberry liquid aminos in my water, add lemon or mix with sugar-free lemonade, and sip it throughout the day and during my workout. It tastes like a strawberry-lemonade slush.

I also mix liquid aminos with a sugar-free orange drink and it tastes like an orange creamsicle or a 50-50 bar. I take the Beta Alanine post workout or I will take glutamine.



I also supplement 2 meals per day with a Vanilla or Chocolate protein shake. Depending on the amount of muscle mass I am carrying, I may also take Kre-Alkalyn pre-workout for increased energy and to help with muscle growth.

Laura Bailey's Personal Philosophy

Nutrition

My philosophy regarding nutrition is simple: "If it doesn't taste good, I'm not eating it!" I hear so many people say, "I can eat plain chicken and oatmeal forever". No they can't, otherwise they would stay in shape forever.

This is exactly why most people fall off their nutrition after about a week, and is also the reason most competitors rebound so bad in the off season. Their nutrition plan makes them miserable. They are cranky and don't like what they eat.

I don't believe in eating food; I believe in eating meals … good meals! There's a big difference. "food" can be bland and boring, but "meals" have flavor and life! I have to enjoy what I'm eating if I'm going to make those habits a lifestyle rather than something that is only seasonal.

The best investment I ever made was in a nutritionist. He helped me relearn everything about eating and completely changed my perspective.

I never enjoyed cooking, but have learned to become quite the chef out of necessity. I took foods I enjoyed and learned how to prepare them with healthy substitutions that still allowed me to eat them, even during competition season.

Some of my favorites are: lemon poppy seed muffins, chocolate muffins, zucchini bread and carrot cake muffins, strawberry pancakes, 7-layer bean dip, Mexican pizza, potato skins, crab cakes, chicken and shrimp fried rice. Now that's good eating! I always look forward to my next meal, and so should you.



Get educated about nutrition, get recipes, get in that kitchen, and get creative! You've got nothing to lose except pounds!

Training

Simply put, I truly believe you've got to love and enjoy your training; otherwise you'll get nothing out of it. Although my workouts were initially very scripted, I found that if I don't like a particular exercise, it's okay to find an alternative to the exercise that is equally beneficial.

Most people get fanatical when it comes to working out and think if they don't do the exact same thing every single time; the outcome is going to be less than stellar. As a result, they hate their workouts, and are often ready for it to end as soon as it begins.

There were a few times when I found myself slipping into that mode and losing my motivation to train. I am easily bored, so I have to keep my workouts fresh and constantly change them.

I always have to have fun and enjoy what I am doing. That is what has made remaining consistent with my training much easier, and I truly look forward to it on most days.

However, if you don't feel like going to the gym, then don't! It's okay; just get out on that rugby, soccer, or football field. Get your skis out and head for the water or the slopes.

Get on the track, tennis or volleyball court and work out like you have lost your mind! Your body will enjoy the change of pace and so will you.



Supplementation

I've always been a "less is more" type of person when it comes to supplementation. I used to see people take 7-8 different supplements, rotate them, stack them, and swear by their results, but the people always looked the same to me.

My theory is, when I stop taking supplements my physique and nutrition should be able to maintain a similar look independent of the supplements. I don't believe supplements should make or break you, rather they should do exactly what they state and "supplement" your nutrition and physique.

I'm not big on "stacking" and taking tons of stuff. It takes too much time, energy and money. I'd rather not take anything at all, but since it is necessary because I push my body beyond normal limits, I typically choose to take the least amount necessary.

The one thing I do believe is that everyone should have a good multivitamin for daily energy and nutrients, and a quality protein for meal substitutions. Those are the 2 things I will always have in my supplement arsenal.

[ Laura Bailey's Programs ]

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