Fitness Amateur Of The Week: Love At First Lindsey

Lindsey was tired of wasting money. In her mind, it was unacceptable to squeeze into expensive jeans. That, among other motivators, thrust her into fitness culture!

Name: Lindsey Weigand
Email: lindseyweigand@cox.net
BodySpace: aereo41
Age: 29 Height: 5'7"
Location: Baton Rouge, LA
Weight: 140lbs off-season, 135 lbs on-season
Years Competing: 1
Additional Info: I took 4th at the 2012 BodySpace Spokesmodel Contest at the LA Fit Expo and I am honored to say I am now an official Team Athlete for Bodybuilding.com.

Q
How Did You Get Started?

I really got started in November of 2008. I remember the exact day; it was right after I had eaten Thanksgiving dinner and my pants had become … snug.

Unacceptable! My boyfriend frequented the gym so standing next to him just made me look fluffy.

I found Bodybuilding.com and read as much as I could about nutrition and training.

I started writing down workouts on note cards and would sneak them into the gym and discreetly follow them.

Naturally, I fell in love with Sean Sarantos and Jamie Eason, both of whom I got to meet in Los Angeles. Jamie Eason (who is a teeny, tiny little bubble of fun) even asked me questions on stage in LA, which I have no idea what I replied back … I just remember something about Paula Deen and butter.

What Workout Plan Worked Best For You?

Upper/lower split - Five days of weights, followed by 20-30 minutes of light-moderate cardio. I try to do at least four exercises per muscle group; 3 sets of 15 reps. And I will superset as many exercises as I can, based on the proximity of the equipment in the gym to keep my heart rate up and to get out of the gym quicker.

On my non-weight days, I'll take my pup running around the Louisiana State University campus lakes.

I try to move for at least an hour on my off days. Any given day can be a rest day for me, it just depends on how sore I am; which is why I don't have a designated "rest day." If I take a day off, I just pick up on the workout I left off at. Rest and recovery is a huge part of seeing results.

Day 1: Legs/Abs
  • Smith Machine Squat Smith Machine Squat

    Smith Machine Squat

    3 sets of 15 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 15 reps
  • Dumbbell Lunges Dumbbell Lunges

    Walking Dumbbell Lunges

    3 sets of 15 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    Stiff-Legged Barbell Deadlift

    3 sets of 15 reps
  • Standing Leg Curl Standing Leg Curl

    Standing Leg Curl

    3 sets of 15 reps
  • Reverse Crunch Reverse Crunch

    Reverse Crunch

    3 sets of 15 reps
  • Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

    Flat Bench Lying Leg Raise

    3 sets of 15 reps
  • Crunches Crunches

    Crunches

    3 sets of 20 reps
  • Plank Plank

    Plank

    3 sets w/ 1 min holds
  • Cardio Cardio

    Cardio

    20-30 minutes moderate intensity
Day 2: Back/Shoulders
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    3 sets of 15 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    3 sets of 15 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions (Back Extensions)

    3 sets of 15 reps
  • Pullups Pullups

    Pullups

    3 sets of 15 reps
  • Seated Side Lateral Raise Seated Side Lateral Raise

    Seated Side Lateral Raise

    3 sets of 15 reps
  • Seated Dumbbell Press Seated Dumbbell Press

    Seated Dumbbell Press

    3 sets of 15 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    3 sets of 15 reps
  • Front Dumbbell Raise Front Dumbbell Raise

    Front Dumbbell Raise

    3 sets of 15 reps
  • Reverse Machine Flyes Reverse Machine Flyes

    Reverse Machine Flyes

    3 sets of 15 reps
  • Cardio Cardio

    Cardio

    20-30 minutes moderate intensity
Day 3: Chest/Arms
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    3 sets of 15 reps
  • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

    Barbell Incline Bench Press - Medium Grip

    3 sets of 15 reps
  • Cable Crossover Cable Crossover

    Cable Crossover

    3 sets of 15 reps
  • Barbell Curl Barbell Curl

    Barbell Curl

    3 sets of 15 reps
  • Concentration Curls Concentration Curls

    Concentration Curls

    3 sets of 15 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    3 sets of 15 reps
  • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

    Tricep Dumbbell Kickback

    3 sets of 15 reps
  • Bench Dips Bench Dips

    Bench Dips

    3 sets of 15 reps
  • Cardio Cardio

    Cardio

    20-30 minutes moderate intensity
Day 4: Legs/Abs

Superset:

    • Leg Press Leg Press

      Leg Press

      3 sets of 15 reps
    • Calf Press Calf Press

      Calf Press

      3 sets of 20 reps

Superset:

    • Hack Squat Hack Squat

      Hack Squat

      3 sets of 15 reps
    • Hack Squat Hack Squat

      Calf Hack Raises

      3 sets of 20 reps

Resume Working Sets:

  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    3 sets of 15 reps
  • Good Morning Good Morning

    Good Morning

    3 sets of 15 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    3 sets of 20 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    3 sets of 20 reps
  • Hanging Oblique Twists Hanging Oblique Twists

    Hanging Oblique Twists

    3 sets of 20 reps
  • Hanging Crunches Hanging Crunches

    Hanging Crunches

    3 sets of 20 reps
  • Cardio Cardio

    Cardio

    20-30 minutes moderate intensity
Day 5: Chest/Back/Abs
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    3 sets of 15 reps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    3 sets of 15 reps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    3 sets of 15 reps
  • Chin-Up Chin-Up

    Chin-Up

    3 sets of 15 reps
  • Lying T-Bar Row Lying T-Bar Row

    Lying T-Bar Row

    3 sets of 15 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    3 sets of 15 reps
  • Decline Crunch Decline Crunch

    Decline Crunch

    3 sets of 20 reps
  • Decline Reverse Crunch Decline Reverse Crunch

    Decline Reverse Crunch

    3 sets of 20 reps
  • Barbell Side Bend Barbell Side Bend

    Barbell Side Bend

    3 sets of 20 reps
  • Cardio Cardio

    Cardio

    20-30 minutes moderate intensity
Day 6: Shoulders/Arms
  • Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

    Standing Low-Pulley Deltoid Raise

    3 sets of 15 reps
  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row

    3 sets of 15 reps
  • Preacher Curl Preacher Curl

    Preacher Curl

    3 sets of 15 reps
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    3 sets of 15 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 sets of 15 reps
  • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

    Tricep Dumbbell Kickback

    3 sets of 15 reps
  • Bench Dips Bench Dips

    Bench Dips

    3 sets of 15 reps
  • Cardio Cardio

    Cardio

    20-30 minutes moderate intensity
Day 7: Plyo/Cardio
  • Freehand Jump Squat Freehand Jump Squat

    Freehand Jump Squat

    3 sets of 15 reps
  • Box Jump (Multiple Response) Box Jump (Multiple Response)

    Box Jump (Multiple Response)

    3 sets of 15 reps
  • Split Jump Split Jump

    Split Jump

    3 sets of 15 reps
  • Barbell Lunge Barbell Lunge

    Barbell Lunge

    3 sets of 15 reps
  • Stairmaster Stairmaster

    Stairmaster or Treadmill

    30 min HIIT, 1 min on, 1 min off

What Nutrition Plan Has Worked Best For You?

To cut the fluff initially, I cut out almost all carbs for two weeks. Then, I incorporated complex carbs like oats for breakfast and sweet potatoes after workouts. That worked well, but then it got boring. Now, I cycle carbs and look forward to my "high carb" days.

I cycle carbs in order to maximize growth potential while still maintaining a low body fat percentage. I follow this schedule: HIGH, LOW, NO, HIGH, LOW, NO. You should never have two high days back to back. When your weight loss plateaus, you will have to incorporate cheat meals, or adjust your carb and fat intake on high days.

For example, you would increase your carb intake by 10 grams of carbs per meal on your high carb days, resulting in a 60 gram net carb increase for that day.

Do your heaviest days on a high carb day, such as lower body, so glycogen stores will be refilled and the excess carbs will not be stored as fat. Work smaller muscle groups on low carb days. On a no carb day, do cardio or rest. Remember, never measure progress on a high carb day!

Sample Carb Cycle for a 130-pound female:

  • Divide the protein evenly over your meals for the day.
  • On high carb days, make sure your first meal contains carbs, and the meals before and after your workout are your "carb" meals.
  • On low and medium carb days, limit your carbohydrates to your first meal of the day and your post-workout meal.
  • For the added fats on low and medium days, spread them out evenly amongst your non-carb meals.

High Carb Day:

Six meals: 140 grams/carbs total: 25 grams + protein/each of the six meals.

  • 3 meals: 45 grams/carbs each
  • 2 meals: protein + fat only
  • 1 meal: casein protein only
Meal 1
Meal 2
Meal 3
  • cottage cheese

    Fat-Free Cottage Cheese

    1 cup

  • yams

    Yams

    4oz

Meal 4: Pre-Workout
Meal 5: Post-Workout
Meal 6

Low Carb Day:

Six meals: 70 grams/carbs total: 25 grams + protein/each of six meals.

  • 2 meals: 35 grams/carbs each
  • 2 meals: protein + fat only
  • 1 meal: casein protein only
Meal 1
  • eggs

    Egg Whites

    1 cup

  • cheese

    Cheese

    1/2 oz

Meal 2
Meal 3
  • tuna

    Tuna

    1 can

  • lettuce

    Lettuce

    2 cups

  • dressing

    Calorie-free, Sugar-free Dressing

    1 serving

Meal 4: Pre-Workout
Meal 5: Post-Workout
Meal 6

No Carb Day:

Six meals - protein and fat only.

Meal 1
  • eggs

    Egg Whites

    1 cup

  • cheese

    Cheese

    1 slice

  • spinach

    Spinach

    1 cup

Meal 2
  • tuna

    Tuna

    1/2 can

  • lettuce

    Lettuce

    1 cup

  • cottage cheese

    Fat-Free Cottage Cheese

    1/2 cup

Meal 3
  • tuna

    Tuna

    1 can

  • lettuce

    Lettuce

    1 cup

  • dressing

    Calorie-free, Sugar-free Dressing

    1 serving

Meals 4 - 6
  • fish lean meat

    Fish or Lean Meat

    4oz

  • eggs

    Whole Eggs

    3

What Supplements Have Given You The Greatest Gains?

I don't take many supplements, but there are a few essential staples: Protein, glutamine, and creatine (in that order). Protein is a given; there's no way around it. Now creatine is kind of tricky, especially if you're a female.

I would recommend finding a supplement for post-workout that has creatine mixed in it. Some women find that they retain water when they use creatine. Not me. It made me put on a lot of lean muscle, which was fine in the beginning.

Now, I don't really need any more muscle, so I only get creatine from the food I eat, like beef.

Sample High Carb Day:

With Breakfast
With Breakfast and Post-Workout
With Meal 2, Pre-Workout, and Before Bed
Pre and Post-Workout
Before Bed


Why Do You Love Fitness/Bodybuilding?

It's become a way of life for me now. It has opened up so many doors and I've met some incredible people that I will always look up to.

To be honest, I like the way it makes me look, which in turn makes me happy all-around.

If being in shape didn't make people look great, then not that many people would be so passionate about it.

What (or Who) Motivates You To Follow A Healthy Lifestyle?

My jeans. Seriously. When those expensive pairs of jeans don't fit, they become a waste of money.

Oh, and I do want to be around for a few more years to have kids, achieve my goals, graduate school, and look good doing it, and the only way to do it is with the proper nutrition and exercise.

Honestly, the people I inspire are the real reason I do it. I want to be an example for them of what they can do, too.

What Made You Want To Achieve Your Goals?

Knowing I had the potential. Genetics is not an excuse to be lazy. It would be a shame not to see how far I could push myself just because I had "good genes."

I see so many people out there busting their butts in the gym, getting mediocre results, and yet still keep pushing. My hat goes off to them. Their motivation drives me.

It's an honor to have Lindsey on the Bodybuilding.com team.
It's an honor to have Lindsey on the Bodybuilding.com team.

What Are Your Future Fitness/Bodybuilding Plans?

Compete in the NPC Bikini Division this year. I'm going to do my best to represent Bodybuilding.com. Ultimately, I'd like to go pro.

I also have a website under construction that's dedicated to my fitness lifestyle.

What One Tip Would You Give Other Fitness Competitors?

I know it's hard, but it's worth it in the end. Success doesn't happen overnight; it's the result of not throwing in the towel!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Jamie Eason, Sean Sarantos, Mike O'Hearn, to name a few.

Two hot to handle! The backdrop is seconds away from burning up.
Two hot to handle! The backdrop is seconds away from burning up.

What Features Do You Use On Bodybuilding.com?

BodySpace is my favorite. I get to interact with and help all kinds of people. It really is very satisfying knowing that I inspired someone to commit to being healthy.

I like the interviews and training articles, and the nutrition database is second to none. Their authors are extremely knowledgeable and entertaining.

Oh, and the online store has pretty much any supplement I can think of, in stock, and always fairly priced.