Training
I really enjoy being at the gym and training hard. It’s my stress reliever from a hard day at work. I also love the challenge of changing my physique. Here’s an example of my training schedule.
Monday: Back, Abs.
Tuesday: Shoulders, Abs.
Wednesday: Chest
Thursday: Arms, Abs
Friday: Legs, Abs
I do 5-6 different exercises per body part at 3-4 sets and around 8-10 Reps.
Cardio: when I’m getting ready for a contest I do morning cardio for 40 min. 6 days a week before breakfast. And another 20-30 min. after my afternoon weight training 3-5 days per week. During the off-season cardio is 4-5 times per week for 30-40 minutes.
Plyometrics: I often will add plyometrics into my training. I will do plyometrics anywhere from 1-3 times per week.
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Sprint drills and stairs: These are some of my favorite training sessions. For contest prep I like to do sprints and run stadium stairs 2 times per week. These are great for leaning out the legs.
I used to take what was called an off- season to bulk up. I’m now going to stick with in a 5lb. range of my contest weight. I find it easier to stay in control this way. Honestly I don’t like how I feel and look during an off- season or bulking phase. This way I stay in great shape all year and it’s much easier to get ready for photo shoots and appearances
Nutrition
I try to eat healthy through out the year with 2 cheat meals per week. With the exception of contest diet I don’t cheat. Here are some of my favorite healthy foods:
Carbs: Oats, sweet potatoes, brown rice, cream of wheat
Veggies: Asparagus, broccoli, raw spinach, romaine lettuce, cucumbers, tomatoes, green beans
Fruits: apples, grapefruit, strawberries, pineapple, and pears.
Protein: Chicken breast, turkey, tuna, egg white, lean steak, Protein powders. I’m not a big fish eater but I consume them because of the Omega fats in them.
Favorite Cheat foods: Pizza and Dairy Queen (Peanut butter Cup Blizzard), and my Mom’s homemade cherry pie. I also found a new favorite Stone Cold Creamery has the best ice cream with a waffle bowl. My favorite concoction is “ Monkey Bites”
SUPPLEMENTS
I find supplements very important to my training on and off-season.
Contest prep: Glutamine, thermogenics, protein powder, L-carnitine, BCAA’s, Muti-vitamin/ mineral, calcium, Glucosamine/ chondroitan
Off-season: Glutamine, protein powder, Mutivitamin/ mineral, calcium, flax seed oil, Glucosamine/ Chondroitan, Vitamin C.
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Some of my new favorite supplements are:
- Five Tetra by Epic Nutrition – Muscle gains and recovery.
- 8 Beta Anabol by Epic Nutrition-This is for fuel while working out so you don’t need to rush to get post workout meal.
- Elevate ATP by Epic Nutrition- This is for energy and alertness.
I've found a great new line of supplements by Pride
Nutrition. They are a company that cares about their products and
the ingredients that go in them. Here is what I'm taking now:
Weight loss Stack
Dialed-In is for optimum energy and fat burning
C- Gone is for insulin support
Control is an appetite suppressant
Premium EFA are your essential fatty acids containing
Omega 3,6, and 9 it also includes CLA and GLA
Muscle Building Stack
Ammunition contains L- arginine it gives a great
pump also great for pre contest.
C-Gone is for insulin support.
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