August, 2002 Issue
Wow!!!! Thanks everyone who attended the USA Championship After Party that Craig and I hosted July 27th. It was a huge success and we will be throwing another party after the Olympia this year in Vegas October the 19th. We'll have information regarding the place as soon as possible. Big thanks to Bodybuilding.com for their generous sponsorship as well, they made the night very special for the athletes who competed that weekend. Stay tuned everyone for pictures from the party so you can see what a great time you missed if you weren't there, and what you have to look forward to with the next one. Here are the great questions for this month's column... keep 'em coming to KellyRyan98@aol.com and together we will change the quality of our lives.
Q. First of all, I just want to say that I think you are AMAZING!!!! I have your pictures and articles on my wall and you are a real inspiration. I have been into fitness for years now. I swim, run and do weights and play volleyball. My goal though is to really tone down, lose the fat, and gain muscle, but I am not quite sure how to go about it. Do you have any pointers? Also do you know of any good supplements that I can take? Thanks for your time.
A. Thanks Esther for writing and your kind words. I have some great ideas for you to get in great shape and feel good. Try this, a three-day split of training with weights. Monday - upper body with Back and Biceps. Wednesday - lower body with legs (hams, glutes, quads and calves). Friday - upper body with chest, shoulders and triceps. This will prevent you from over training your body parts and maximize your efforts in the gym. Cardio should be done after your weight training and for 45 minutes to an hour, three to four times a week. Glutamine, BCAA's, whey protein powder, and a thermogenic are great supplements to take. Glutamine - 1 tbsp before and after you train. Branch chain amino acids - three times a day with meals. Whey protein powder to help you get in your daily intake of protein - 1 gram per pound of bodyweight. Lastly thermogenics - start slow with one a day in the a.m., then bump it to two after two weeks. If you have any problems with the thermos stop immediately, some people are sensitive to stimulants. Go get 'em girl!!!!!
Q. Kelly, how long did it take you to get in that shape? What did you do to get in that good of shape?
A. I would say that it has honestly taken me six years to get in the shape that I am now. I began competing in fitness shows in 1995 and it seems that the older I become, the better shape I can achieve. The research always says that the longer you train, the more dense and mature your muscle becomes. I totally believe in this theory from my own experience. I train with weights four days a week, and do cardio four to five times a week, year round. When I am pre-contest, my activity levels go up even more with gymnastics-routine practice three times a week for an hour and a half each session. My diet is usually five to six meals a day with the morning to lunch meals being a complex carb and a protein, and the afternoon to dinner meals being a protein with veggies. I use supplements such as Glutamine, thermogenics, BCAA's, multivitamin-mineral, and protein powders and bars. The best way to learn about fitness is to read as much as possible. Knowledge is the key to success.
Q. I am from India, 24-year-old male, where the average temperature is from 20-30 degrees Celsius. As a source of natural protein, I usually eat around 8-10 raw eggs after workouts in the morning. Is it ok for me to have raw eggs? Is there any side effect of eating raw eggs, and that in such a high quantity? I drink both the white as well as yellow part. Which one should I have, the yolk yellow or the white portion? Please clear my doubt. Thank you.
A. Wow, all the way from India - thanks a lot for writing and here is my suggestion. Raw eggs are not really good for you because you run the risk of the disease salmonella. If you prefer to have eggs as your protein source, a company called Papetti Foods makes pasteurized whole eggs. This means that with a process called pasteurization, they have preserved the eggs in a way that makes them consumable right out of the carton. If you do not have these available, please stop drinking the eggs raw and start cooking them for your safety. The yolk of the egg is the fat and cholesterol of the egg. It is better to eat the whites if your goal is to stay lean. Every once in a while, you can throw an egg yolk in with your whites for more fat in your diet. You are on the right track with the egg protein; just adjust how you consume them. Look for the word pasteurized on the carton or just cook your eggs instead. Good luck and hope you find that product.
Q. Hello! I read your articles and I am very impressed. I think you can help me. My name is Bharath and I am from India. I am a 22-year-old male, and I used to work out four times a week. Suddenly I developed pain in my left shoulder, after which when I worked out there was no coordination between my right and left hand. I went to a doctor and had an x-ray taken, but everything seemed to be normal. I am very desperate to work out again, what do you think? Please give me some suggestions. Thank you.
A. First of all, I want you to know that I am not a doctor nor can I prescribe any remedy to you. I am a professional fitness athlete and can only make suggestions based on my own knowledge and experience. Here is what it sounds like to me. Sometimes people can injure themselves in the gym where an x-ray will not pick up the problem. Shoulder injuries are very common among people who work out and the best answer is to evaluate how you are training the body part that hurts. It might be the position of the shoulder when adding resistance in an exercise, or doing too much weight for the joint to handle. Remember once the muscle hits fatigue or failure, the joint takes all the weight on. Ice your shoulder every night for 15 minutes and with an elastic band or 2.5 lb plate perform a series of exercise that will preheat the joint and allow blood flow to the muscle before training. The supplement Glutamine has great effects on muscle strains and injuries. Check it out right here. Other than that, rest your shoulder as much as possible, or until you feel it is getting better. Good luck and take care of you.
Q. Hey Kelly, my question is this: What is the best eating/training program to follow in order to compete in fitness competitions? I am 20 years old, 5'2", and 126 lbs with 18% body fat. The lowest it has ever been is 13%. But in cross-country off-season, it crept back on. I need some tips on how to get my fat levels down! How should I tweak my diet, cardio, lifting and supplements? I am sure you are a very busy chick right now. So, please respond only when you have the time! Keep up the good work, you're an inspiration to me and a lot of other people!
A. Becki, from what you wrote to me it seems as though you are on the right track. 45-60 minutes of cardio 6 times a week, an hour of heavy lifting with the cardio and your supplements - L-carnitine, Glutamine, Chromium Piccolinate, Essential Fatty Acids, and Biochem's Carb Phaser 1000. Make sure you train before the cardio session, and split up your body parts when you workout so that you will not over train. Try the split from question one above - this is perfect for you as well. If your glutes are a problem area, add specific glute exercises to another training day of the week. Training a problem area twice a week will definitely improve it. Lastly if you have the time, try a cardio session before breakfast on an empty stomach. It is great for fat burning. If you are going to the gym afterwards, make sure you eat a good breakfast - carb + protein. Keep up the great work and take it a day at a time, you're already on your way.
See you next month!