Fitness Amateur Of The Week: Jessica True

The expansion of the IFBB to include a Bikini division opened the stage for Jessica to compete. Now she teaches the fit trade to the next generation of athletes!

Q
How Did You Get Started?

I started lifting in 2002. My sister and I often worked out together, so for fun we entered the 2003 Bluegrass Muscle Classic as Figure Competitors. We had no clue what we were doing - off the rack suits and no professional spray tans!

Amazingly enough, I took home first place! 2004-2008 I worked out just to stay in shape. In 2009 the National Physique Committee added the Bikini division which was a much better fit for me.

Since then I've done about 8 shows. My career highlights are:

  • Bluegrass Muscle Classic - 1st place Bikini Tall and Overall
  • 2009 Kentucky Muscle - 3rd place Bikini Tall
  • 2011 Southern Kentucky Classic - 1st place Bikini Tall and Overall
  • 2011 IFBB North Americans - Top 15 Class C

What Workout Plan Worked Best For You?
Day 1: Chest
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    4 add sets of 12, 10, 8, 6 reps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    4 add sets of 12, 10, 8, 6 reps
  • Barbell Bench Press Barbell Bench Press

    Barbell Bench Press

    4 add sets of 12, 10, 8, 6 reps
  • Machine Press Machine Press

    Machine Press

    4 add sets of 12, 10, 8, 6 reps
  • Cardio Cardio

    20 minutes



Day 2: Quads/Hams/Calves
  • Hack Squats Hack Squats

    Hack Squats

    4 add sets of 12, 10, 8, 6 reps
  • Leg Press Leg Press

    Leg Press

    4 add sets of 12, 10, 8, 6 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    4 add sets of 12, 10, 8, 6 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    4 add sets of 12, 10, 8, 6 reps
  • Lunges Lunges

    Lunges

    4 add sets of 12, 10, 8, 6 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 add sets of 12, 10, 8, 6 reps
  • Seated Calf Raises Seated Calf Raises

    Seated Calf Raises

    4 add sets of 12, 10, 8, 6 reps
  • <Cardio <Cardio

    20 minutes



Day 3: Off

Day 4: Back
  • Deadlifts Deadlifts

    Deadlifts

    4 add sets of 12, 10, 8, 6 reps
  • Bent-Over Barbell Row Bent-Over Barbell Row

    Bent-Over Barbell Row

    4 add sets of 12, 10, 8, 6 reps
  • Close-Grip Pull-Downs Close-Grip Pull-Downs

    Close-Grip Pull-Downs

    4 add sets of 12, 10, 8, 6 reps
  • Wide-Grip Pull-Downs Wide-Grip Pull-Downs

    Wide-Grip Pull-Downs

    4 add sets of 12, 10, 8, 6 reps
  • Dumbbell Rows Dumbbell Rows

    Dumbbell Rows

    4 add sets of 12, 10, 8, 6 reps
  • <Cardio <Cardio

    20 minutes



Day 5: Arms
  • Barbell Curls Barbell Curls

    Barbell Curls

    4 add sets of 12, 10, 8, 6 reps
  • Dumbbell Curls Dumbbell Curls

    Dumbbell Curls

    4 add sets of 12, 10, 8, 6 reps
  • Close-Grip Bench Press Close-Grip Bench Press

    Close-Grip Bench Press

    4 add sets of 12, 10, 8, 6 reps
  • Skull Crushers Skull Crushers

    Skull Crushers

    4 add sets of 12, 10, 8, 6 reps
  • Dips Dips

    Dips

    4 add sets of 12, 10, 8, 6 reps
  • <Cardio <Cardio

    20 minutes



Day 6: Shoulders/Calves
  • Dumbbell Presses Dumbbell Presses

    Dumbbell Presses

    4 add sets of 12, 10, 8, 6 reps
  • Upright Rows Upright Rows

    Upright Rows

    4 add sets of 12, 10, 8, 6 reps
  • Bent-Over Lateral Raises Bent-Over Lateral Raises

    Bent-Over Lateral Raises

    4 add sets of 12, 10, 8, 6 reps
  • Lateral Raises Lateral Raises

    Lateral Raises

    4 add sets of 12, 10, 8, 6 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 add sets of 12, 10, 8, 6 reps
  • Seated Calf Raises Seated Calf Raises

    Seated Calf Raises

    4 add sets of 12, 10, 8, 6 reps
  • <Cardio <Cardio

    20 minutes


Day 7: Off

Note: This is week one. On my progress I may/may not add 10 minutes of cardio each week to my sessions. These are all add sets. I do not work my abs.

What Nutrition Plan Has Worked Best For You?

As far as contest prep, a ketogenic diet worked the best for me. I felt great and had few cravings.

Since I'm not doing a show anytime soon, I have altered Beverly International's maximum muscular weight gain program and that's what I'm following now.

Meal 1
  • Omelet

    Omelet

    3 egg whites, 1 whole egg with 1-2 oz cheese

  • Whole-Grain Toast Almond Butter

    Whole-Grain Toast with Almond Butter

    1 slice

Meal 2
  • Tuna

    Tuna

    1 can

  • Cottage Cheese

    Cottage Cheese

    1/2 cup

  • Pineapple

    Pineapple

    1 snack-size cup

Meal 3
  • Roast Beef

    Roast Beef

    4 ounces

  • Swiss Cheese

    Swiss Cheese

    1 ounce

  • Rye Bread

    Rye Bread

    2 slices

  • Apple

    Apple

    1 apple

Meal 4
Meal 5
  • Lean Meat

    Lean Meat

    4-6 ounces

    Options:
    Steak, Pork Loin, Chicken, Turkey or Fish
  • Baked Potato Sweet Potato

    Baked Potato or Sweet Potato

    4-6 ounces

  • Salad

    Salad

    Large salad

Meal 6
What Supplements Have Given You The Greatest Gains?

Glutamine Select helps with my recovery and soreness. Beverly International chocolate Muscle Provider and Optimum Nutrition chocolate peanut butter casein are quality protein powders that taste great and help build muscle.

Morning/Pre-Workout
Afternoon & Before Bed, Or As A Meal Replacement
Before Bed

Why Do You Love Fitness/Bodybuilding?

I love fitness because it's so rewarding. It's a great feeling knowing you inspire others to live a healthier lifestyle. You also feel proud and empowered as your physique transforms.

What Motivates You To Follow A Healthy Lifestyle?

Until recently I would have told you music, compliments or even criticism. But I just had the pleasure to train a first-time figure competitor. This girl is beautiful inside and out. It's so easy to get a negative attitude when you're tired and hungry, but this girl always had a smile on her face. She was always excited about her progress, never down about things that could've been better. She followed her nutrition and workout regimens to a 'T'. Her attitude was contagious!

What Made You Want To Achieve Your Goals?

I'm a goal-oriented person and it's easier for me to stay focused when I'm working towards something on a particular date.

What Are Your Future Fitness/Bodybuilding Plans?

I have decided I won't be stepping on stage in 2012. During this time I'm spreading my knowledge to other females just getting started in the sport. In 2013 I will debut in the Masters Division.

What One Tip Would You Give Other Fitness Competitors?

If I could offer one tip to those getting started in fitness it would be to never let someone tell you that you cannot achieve your goals. This sport is mentally tough! It involves dedication, long hours, lots of planning and preparation, and criticism (constructive and destructive). Oftentimes a support system isn't there and people give up too soon.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I admire any competitor that has worked hard to get where they are and remained humble. Some of my favorites are Nicole Nagrani, Jamie Eason and Phil Health.

What Features Do You Use On Bodybuilding.com?

The SuperSite has a plethora of information and is my favorite feature. I post progress pictures and stay connected with people who have similar goals on BodySpace. I also order some of my supplements from Bodybuilding.com. They have competitive prices and great customer service.