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Cardio:
16 weeks out: I am doing 30 minutes of cardio 5 days a week after my weight training and 45 minutes on one of my off days.
12 weeks out: I am doing 45 minutes a day ( 3 of which are early am cardio sessions ), and an hour on one of my off days.
8 weeks out: I am doing split workouts with 30-40 minutes of early am cardio on an empty stomach and then another 45 minutes at night 6 days a week. Week by week I may increase or decrease that as I cut down. Sometimes needing more, sometimes less.
My last weight training workout before a contest is 3-4 days before the show. I do cardio until the day before the show. My last 3 days of cardio before a show are moderate and my posing is light. I don’t want to be sore for the stage.
My Diet: Off-Season: I consume protein at every meal to keep my blood sugar level and my metabolism at it’s peak. My portion sizes are a lot larger and I eat my dessert after dinner. I have always been a big eater, but I also train like a big eater as well. I don’t ever drink pop and I drink alcohol about 3 times a year. You know how much skim milk I drink and there are always fruits, veggies and don’t forget ice cream in my house. I am a protein girl and love to go out for a steak or grilled salmon. Outback Steakhouse is my favorite. A medium rare sirloin with shrooms and veggies…the best way to finish a workout!
My Training: Off-Season
I usually lift 4 days a week in the off-season breaking down my training as follows;
Sunday: Back & Chest (3 exercises for each)
Monday: Off
Tuesday: Legs (5-6 exercises)
Wednesday: Off
Thursday: Biceps & Triceps (2-3 exercises for each)
Shoulders (4 exercises)
If I get a 5th day in I will do a full-body workout or endurance leg training.
Cardio: I usually do cardio after I lift for 30 minutes (Step mill, Elliptical, Treadmill walk on grade, Jogging or take a kickboxing class). Kickboxing and rollarblading are my favorite forms of cardio. In the summer I rollarblade an 8 mile trail twice a week while pushing my daughter in the baby jogger. I normally get 4 days of cardio in per week.
I change my sets/reps about every 6 weeks as follows;
Phase One: 8-10 reps (3 sets)
Phase Two: Drop sets 10 reps (3 sets)
Phase Three: 15 reps (3 sets)
Phase Four: 20-25 reps (3 sets)
I usually keep the same weight on for all 3 sets. I don’t use pyramiding too much unless I am trying to work through a sticking point and adding more muscle to a specific body part. My favorite exercise is straight-leg deadlifts. I love feeling my hamstrings and glutes contract and burn! My glutes and shoulders are my favorite body parts. I love when my abs are ripped out for a competition as well!
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