Name: Lindsey Weigand
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.
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.
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.
Resume Working Sets:
Stairmaster or Treadmill30 min HIIT, 1 min on, 1 min off
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
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
No Carb Day:
Six meals - protein and fat only.
Fish or Lean Meat
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:
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.
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.
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.
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.
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!
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.
Oh, and the online store has pretty much any supplement I can think of, in stock, and always fairly priced.