Name: Frances Smith
Weight: 168 lbs
Body Fat: 26%
Weight: 153 lbs
Body Fat: 12%
Why I Got Started
Growing up, I was always involved in athletic activities and constantly on the move, literally! My grandpa was in the foreign services and so we were always moving from country to country, so I got a broad education and eclectic view of different cultures' health and fitness.
Anyhow, I was a competitive gymnast until I was taller than the bars so I began to spend more time with the diving team and martial arts. Music was, and is, also a huge part of my life and eventually I decided to devote all my time to playing my instrument, which eventually became my job in an off-Broadway show called Blast.
In college I was a competitive NCAA rower and also joined the university circus! I kept involved with dance, marching band, drum and bugle corps, water sports, etc. Eventually I received a call to be in a music group in Japan, of course I took it!
Well, in Japan they eat a significant amount of white rice. I gained more than 25 pounds over a few months with the old adage of "oh well, I'm on vacation so I can eat anything." As you can see, that idea didn't work out very well.
I had always been naturally muscular and lean and maintained a weight of 145 pounds, now I was close to 170 pounds. Spending a lot of time in a foreign country where you don't speak a word gives you plenty of time to think and pick up on some hobbies you've been meaning to get started on.
So, the new year came around, I felt fat and gross and my clothes didn't fit. I was logging a lot of time on the Internet when we didn't have rehearsals and I ran across Bodybuilding.com! Having just graduated from The University of Texas with a B.S. in Biology, I was left without a competitive sport, deadlines, goals, or focus.
As I started reading more and seeing the builds of the women competing in figure, I knew that's what I had to do. The rest is history!
Click Image To Enlarge.
As I Started Reading More And Seeing The Builds Of The
Women Competing In Figure, I Knew That's What I Had To Do.
How I Did It
I read, I questioned, I watched then I questioned and read some more! With a science background, I have a scientific mindset about everything I approach. I want to know exactly what is happening and how.
I spent hours reading articles on Bodybuilding.com, read Oxygen and Muscle & Fitness magazines, bought strength-training books, etc. I wanted to know why I trained the way I did and what I could do now to get the body I wanted.
As soon as I got back from Japan, I joined Gold's Gym and haven't looked back. I loved the physiques of figure competitors and was approached by a few people at the gym asking if I had ever considered doing a figure competition, then I was hooked.
After going on tour to Japan again followed by a U.S. tour, I decided the time had come to finally train for a figure competition! I employed the knowledge of Layne Norton (str8flexed) to help with my nutrition and cardio, I figured out my weight-training since receiving my personal training certification, and met with Dave Goodin on a regular basis to work on posing.
I competed in my first figure contest at the NPC Lackland AFB on November 21, 2009 in a beautiful suit made by Tamee Marie of Go Figure Suits. I did not place but I am still proud of the progress that I made and the competition was tough with 105 competitors making it the biggest the show had been in more than 10 years!
The numbers on the scale did not move much but I maintained my 137 pounds of lean mass and lost over 10 pounds of fat. Also, I completely re-structured the build of my body from extreme pear-shape to a much more attractive hourglass shape by losing fat on the lower half and building up my upper body muscle.
To add on to all the fun, I had never enjoyed cardio but now I can run for an hour straight and enjoy it. My roommate and I have entered into a few 5K's in Austin and I can't wait to be involved in the activity.
Eating healthy and enjoying fitness is like a pleasant cloud of perfume that tends to rub off on everyone around you. Since my endeavor has begun, I truly love helping out friends, family and complete strangers delight in a new, exciting, healthier and more beneficial life.
Click Image To Enlarge.
I Truly Love Helping Out Friends, Family And Complete Strangers
Delight In A New, Exciting, Healthier And More Beneficial Life.
- Scivation Whey Protein
- Scivation Xtend
- Gaspari Nutrition CytoLean
- Gaspari Nutrition Mitotropin
- Fish Oil
- 1 cup greek yogurt
Day 1: Upper Body
- Deadlift: 5 sets of 5 reps
- Seated Cable Rows: 5 sets of 6-10 reps
- Military Press: 5 sets of 5 reps
- Lateral Raises: 3 sets of 8 reps
- Incline Dumbbell Press: 5 sets of 6-8 reps
- Dumbbell Flyes: 3 sets of 8-10 reps
- Preacher Curls: 4 sets of 6-8 reps
- Triceps Pushdowns: 3 sets of 6-8 reps
Day 2: Lower Body
- Barbell Squats: 5 sets of 20 reps
- Leg Extensions: 3 sets of 15 reps
- Stiff-Legged Deadlifts: 5 sets of 20 reps
- Standing Calf Raises: 3 sets of 30 reps
- Seated Calf Raises: 3 sets of 30 reps
Day 3: HIIT Cardio
Day 4: Back And Chest
- Pullups: 5 sets of 8-10 reps
- Bent Over Barbell Rows: 3 sets of 6-8 reps
- One-Arm Dumbbell Rows: 3 sets of 6-8 reps
- Lat Pulldowns: 3 sets of 8-12 reps
- Seated Cable Rows: 2 sets of 6-12 reps
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Incline Bench Press: 2 sets of 10-12 reps
- Cable Crossovers: 2 sets of 12-15 reps
Day 5: Legs
- Leg Press: 3 sets of 6-12 reps
- Leg Extensions: 5 sets of 6-12 reps
- Dumbbell Lunges: 3 sets of 12 reps
- Stiff-Legged Deadlifts: 5 sets of 5 reps
- Lying Leg Curls: 3 sets of 6-10 reps
- Standing Calf Raises: 4 sets of 6-12 reps
- Seated Calf Raises: 4 sets of 6-8 rep
Day 6: Shoulders And Arms
- Military Press: 5 sets of 6-8 reps
- Lateral Raises: 3 sets of 6-8 reps
- Rear Delt Raises: 4 sets of 6-10 reps
- Alternating Dumbbell Curls: 4 sets of 6-10 reps
- Preacher Curls: 3 sets of 8-12 reps
- Overhead Rope Extensions: 4 sets of 6-10 reps
- Reverse Grip Pushdowns: 5 sets of 6-8 reps
Day 7: HIIT/Abs Or Rest
Suggestions For Others
Never stop asking questions! Don't be afraid to walk up to someone whose physique you admire and ask them for advice, they will be flattered!
Realize that it will take time to change over to a healthy, clean diet and incorporate daily weight-training and cardio workouts. Track your progress and look back on it often. Pick out a goal and reach for that goal!