Name: Tiffany Benson
Why I Got Started
After having therapy and actually recovering from my Army vehicle crash, along with the motivation and love of my family and especially my twin sister, Heather. I felt like I could accomplish anything and everything. 3 kiddos later I decided I would start resistance training again. I got a gym membership and it all sort of spiraled from there. I could see mature muscle coming on to my frame, the harder I worked and ate clean, earthy foods. I decided to compete when my third baby was 6-months old, and I was holding him, while watching my twin sister compete in her 1st figure show. Heather looked beautiful and I loved that people behind me had to ask, "Does she really have 5 babies?" I was proud of Heather, to say the least. And genealogically her and I (being identical twins) have the same genetics. I knew I could be on stage, proud and placing top 3, just the way she was. We laugh, at how much alike we are. It's crazy.
How I Did It
I studied up on "contest dieting" and Heather and I collaborated on what we should eat and the amounts as well ass our cardio regimen and the frequency of our weight training. You definitely want to train hard, but avoid overtraining. In my very 1st figure show I placed 2nd place in my class. And I did it all on my own, learning as I went on the journey!
- Scivation Xtend
- Scivation Knockout
- Scivation Whey or Optimum Protein
- Higher Power Creatine
- Primaforce Yohimbine
- Scivation Sesamin
My diet does change, especially when I'm prepping for a show. I change up my foods and numbers (macronutrients) quite often. But for the most part, here is an example of how I'm eating lately.
- 1 cup fat free Cottage Cheese w/ Cinnamon and Splenda or Scivation Whey w/ Water
- ½ cup Blueberries
- ½ cup Oatmeal w/ Cinnamon and Splenda
- 1 serving Scivation Xtend
- 1 serving Multivitamins
- 1 serving BCAA
- 1 serving Scivation Sesamin
- 1 scoop Scivation Whey w/ Water and ½ cup Oatmeal
- 1 serving Primaforce Yohimbine
- 1 serving Higher Power Creatine
- 1 serving Scivation Xtend
Here is my training regimen right now. I do change this up also, especially when prepping for a show.
|TERMS YOU'LL NEED TO KNOW|
Day 1: Legs
- Squats: 3 sets of 10 reps
- Leg Extension: 3 sets of 10 reps
- Walking Lunges w/ Dumbbells: 3 sets of 12 reps
- Lying Leg Curl: 3 sets of 10 reps
- Stiff Legged Deadlift: 3 sets of 8-10 reps
- Seated Calf Raises: 3 sets of 10 reps
- Standing Calf Raises: 3 sets of 10 reps
Day 2: Back/Traps/Abs
- Assisted Pull Ups: 3 sets of 8-10 reps
- Lat Pulldown: 3 sets of 10 reps
- T-Bar Rows: 3 sets of 10 reps
- Chin-Ups: 3 sets of 8 reps
- Dumbbell Rows: 3 sets of 10 reps
- Shrugs: 5 sets of 15 reps
- Cardio: 20 min on Treadmill
Day 3: Biceps/Triceps
- EZ Bar Curls: 3 sets of 10 reps
- Hammer Curls: 3 sets of 12 reps, each arm
- One-Arm Dumbbell Curls: 3 sets of 10 reps, each arm
- Cable Curls: 3 sets of 8 reps
- Triceps Pushdowns (Rope): 3 sets of 10 reps
Day 4: Cardio
Day 5: Shoulders/Chest/Rear Delts/Abs
- Military Press: 4 sets of 10 reps
- Side Lateral Raises: 4 sets of 12 reps
- Front Lateral Raises: 4 sets of 12 reps
- Cable Side Laterals: 3 sets of 10 reps
- Rear Delt Flyes: 5 sets of 10 reps
- Butterfly: 3 sets of 10 reps
- Incline Bench Press: 3 sets of 10 reps
- Decline Bench Press: 3 sets of 8 reps
- Cable Flyes: 3 sets of 10 reps
- Weight Dips: 3 sets of 8-10 reps
Day 6 And 7: Rest
This is my training regimen as of right now. I change my routines and days of training depending on my schedule and family about every 8 weeks. Or when I get tired of it I will switch it up by all means. If there is a day I feel like my body is telling me to chill for that day, I will listen to my body and chill. I do also babysit, and play really hard with my kids and my twin sister's kids. So life sometimes needs constant adjusting, with daily routines of all sorts.
Click To Enlarge.
I Change My Routines And Days Of Training Depending On
My Schedule And Family About Every 8 Weeks.
Suggestions For Others
"The hardest part is starting out," for everything in life. Getting healthy, someone's death, a divorce, the hardest part is always in the beginning. So when changing your life for a healthier one don't think too much to scare yourself out of it, just start and it will all fall into place and become easier. And it may become more enjoyable than you ever thought! Anything is possible. I know this first hand! It's just true that "the hardest part, is starting out!" I remind all of my friends, family, and clients of this all of the time. Reminder is key!
Peace, Love, Happiness, Health, & Laughter ... lots and lots of laughter!
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