Since I was young, I was a natural-born athlete. I played softball and basketball, but later found my true passion in running. My love for the sport carried on to my high school years where I joined the cross-country team; and excelled doing so. For 3 years it was my life: I ate, slept, and breathed it 24/7.
However, once senior year came around, I became aware that I developed a hip injury after only my first meet. This left me heartbroken, knowing I would not have a chance at scholarships, or even living out my passion for the sport just one final year.
Long story short, my hip kept me from being the runner I once was. But behind the scenes, God apparently had other plans for me.
Through relentless therapy sessions with trainers and weights, He opened my eyes to a brand new world: the world of bodybuilding. The more I researched it, the more I became intrigued. I started reading up on pro figure and bikini competitors, using their exercises to build my own routines, and cleaning up my diet. Before I knew it, I had practically become my own personal trainer, excited for the future gains I would see and enjoying the windows of opportunities this sport was already bringing my way.
I have found that a 6 day/week workout schedule works best for my body. I focus on 2 specific body parts a day (with an exception of Wednesdays and Saturdays) and incorporate a lot of HIIT (High Intensity Interval Training) for my cardio.
This is my current routine:
Elliptical Machine or Stair Master
10-30 minute warm-up
Superset
Squats
4 sets of 12-15 repsBarbell Lunge
4 sets of 12-15 reps
Resume regular sets.
Leg Press
4 add sets of 15, 12, 12, 10 reps
Superset
Leg Extensions
4 sets of 12-15 repsOne-Legged Leg Extensions
4 sets of 12-15 reps
Resume regular sets.
HIIT Cardio - Elliptical Machine or Stair Master
10-20 minutes, 1 minute easy, 1 minute maximum heart rateHip Abductor Machine
4 add sets of 15, 12, 12, 10 reps
Elliptical Machine or Stair Master
10-30 minute warm-upLat Pull-Downs
4 add sets of 15, 12, 12, 10 repsAssisted Pull-Ups
4 add sets of 15, 12, 12, 10 repsOne-Armed Dumbbell Row
4 add sets of 15, 12, 12, 10 repsEZ Bar Curl 21s
4 sets of 21 reps
Executing 21s:
The first seven reps of the set consist of only the bottom half of the ROM, the second seven consist of the top half and the last seven reps are the full ROM.Dumbbell Curl
4 add sets of 15, 12, 10, 8 repsHammer Curls
4 add sets of 15, 12, 10, 8 repsCardio
10-30 minute cool down
Elliptical Machine
20 minute warm-upHIIT Cardio - Treadmill
10-15 minutes, 50 second jog, 70 second sprint
Abs Circuit: 4 rounds
Flat Bench Leg Pull-In
1 set of 25 repsLeg Raises On Bench
1 set of 25 repsHeels To The Heavens On Bench (shown on floor)
1 set of 25 repsElevated Knee Tucks On Bench
1 set of 25 reps
Repeat circuit for specified number of rounds.
HIIT Cardio - Treadmill
10-15 minutes, 50 second jog, 70 second sprint
Abs Circuit: 4 rounds
Oblique Twists (Right Side)
1 set of 25 repsRight Side Plank
1 set of 30 second holdOblique Twists (Left Side)
1 set of 25 repsLeft Side Plank
1 set of 30 second hold
Repeat circuit for specified number of rounds.
HIIT Cardio - Elliptical Machine
20 minute, 1 minute easy, 1 minute max heart rate
Elliptical Machine or Treadmill
10-30 minute warm-upDumbbell Shoulder Press
4 add sets of 15, 12, 12, 10 repsDumbbell Side Raises
4 add sets of 15, 12, 12, 10 repsDumbbell Shrugs
4 add sets of 15 repsStanding Dumbbell Triceps Extension
4 add sets of 15, 12, 12, 10 repsOne-Armed Triceps Kickback
4 add sets of 15, 12, 12, 10 repsTriceps Rope Push-Down
4 add sets of 15, 12, 12, 10 repsCardio
10-30 minute cool down
Elliptical Machine or Treadmill
10-30 minute warm-upSmith Machine Bench Press
4 sets of 15, 12, 10, 8 repsDumbbell Bench Press
4 sets of 15, 12, 10, 8 light repsDeclined Dumbbell Bench Press
4 sets of 15, 12, 10, 8 heavy repsCalf Raises On Leg Press
4 sets of 25 repsStanding Dumbbell Calf Raises
4 sets of 25 repsStiff-Legged Barbell Deadlift
4 sets of 15 repsHamstring Curl Machine
4 sets of 15 reps
Elliptical Machine
20 minute warm-upHIIT Cardio - Treadmill
10-15 minutes, 50 second jog, 70 second sprint
Abs Circuit: 4 rounds
Flat Bench Leg Pull-In
1 set of 25 repsLeg Raises On Bench
1 set of 25 repsHeels To The Heavens On Bench (shown on floor)
1 set of 25 repsElevated Knee Tucks On Bench
1 set of 25 reps
Repeat circuit for specified number of rounds.
HIIT Cardio - Treadmill
10-15 minutes, 50 second jog, 70 second sprint
Abs Circuit: 4 rounds
Oblique Twists (Right Side)
1 set of 25 repsRight Side Plank
1 set of 30 second holdOblique Twists (Left Side)
1 set of 25 repsLeft Side Plank
1 set of 30 second hold
Repeat circuit for specified number of rounds.
HIIT Cardio - Elliptical Machine
20 minute, 1 minute easy, 1 minute max heart rate
I am still working on perfecting my nutrition plan, but as of now this is the one that has worked best for the metabolism I have:
Meal 1
Egg Whites Or Egg Beaters
4 whites or 2 cups
Oatmeal
1 cup
Whole Wheat English Muffin
1 muffin with my homemade fat-free pumpkin cream cheese
Meal 2: Post Workout
Whey Protein Isolate
1 scoop
Meal 3
Pumpkin Protein Pancakes
Whole Wheat Flour
1 cup
Egg
1 egg
Baking Soda
3 teaspoons
Canned Pumpkin
1/4 cup
Stevia
1 tablespoon
Whey Protein
1 scoop
Pumpkin Spice
1 dash
Vanilla
1 teaspoon
Meal 4
Salad
Large salad with fat-free dressing
Chicken or Whole Eggs
1-2 ounces or 2 eggs
Meal 5
Wheat Noodles or Wild Rice
1 cup
Chicken, Salmon, Tilapia, or Ground Turkey
8-10 ouncesVeggies
Large serving
Meal 6
Whey Protein With Skim Milk
1 scoop with 1-2 cups
From my experiences thus far, Dymatize's Elite Gourmet Whey & Casein Blend has helped me most to see the gains I have been aiming for. However, I recently switched to Dymatize's Whey Protein Isolate to help more w/muscle recovery and stimulate the gaining process at a more effective rate. Plus I just love switching up my supplements every once in awhile to shock my body and keep it progressing.
Fish Oil
2000 milligrams
L-Glutamine
5 grams
Folic Acid
1600 micrograms
L-Lysine
1000 milligrams
Working out is a passion God himself has blessed me with and I know it would be for shame not to put it to use in a positive and impacting way. It's no longer just an obsession of mine or a hobby I pursue- it's a complete way of life: one that incorporates every aspect necessary to excel.
So when people see me busting my butt day in and day out in the gym, turning down alcohol or question why I refuse to indulge in certain foods, I don't tell them that I can't. I tell them that I won't. Because the truth of the matter is that I could if I wanted to. But in all honesty I'm too in love with my God-given passion and lifestyle to do so. I wouldn't have it any other way!
Since day one, I've never been one to follow the crowd- I've always insisted on paving my own path. So knowing that I'm part of a minority is enough to keep me motivated. Although this isn't just any minority, it's a small group of men and women out there who take the time to train, nurture, and truly know their bodies inside and out. Not abuse them, as so many do these days. To me, being able to be comfortable in my own skin is a success.
Yes, I realize I have countless improvements to make; and yes, I also realize that I'm nowhere near knowing all I need to know about this lifestyle. However, I'm on my way. And at the end of every day I can take pride in being able to comfortably look in the mirror without critical thoughts shooting down my own reflection (as many teenage girls and women alike tend to do). This to me is motivation. This to me is victory.
After a couple months of training, I witnessed my first actual figure/bikini competition. From here, my mind was made up: I will compete in my own competition, even if it's the last thing on this Earth I do! I know I have a long ways to go, but my drive is consistent.
My body's far from perfection, but my minds willing to work through all barriers to get there. And with time, I know that my dreams will become my reality.
I hope to enter my first Figure Competition this coming up year. But this will primarily depend on sponsorships as I'm only a broke college kid after all!
Beyond this, I have tossed around the idea of fitness modeling, and wouldn't be opposed to it. Alongside of competing, I could also see fitness modeling being a new goal of mine as well.
Your body is your canvas ... So paint what you want to see.
Oh gosh I could name hundreds, but I would have to say that my top five are Pauline Nordin, Larissa Reis, Dana Linn Bailey, James Ellis and Zuzana Light. They have all, in some way, inspired me to keep my drive alive regardless of surrounding negative influences.
I'd say I use about 50% of the features on BodySpace. I love updating my Fit Status, Current Supplements, Gallery Pictures, and even BodyBlog when I have a free moment. The Personal Info and Background feature provides a great opportunity to share my testimony! Also, the "friends" features are very useful too, as many other fellow bodybuilders, fitness fanatics, and aspiring workout junkies remind me daily that this journey is not one to walked alone.