Since I had so many people ask me what my training and diet consists of
I'll let you in on it... there's really not a whole lot of secret to tell
But here it is.

TRAINING:
Day 1: Legs
  • Squats
  • Leg extentions
  • Leg curls
  • Lunges
  • Leg Press
  • Plie Squats

    Day 2: Back
  • Lat pulls
  • Seated Row
  • Pull ups
  • Upright Row

    Day 3: Biceps
  • Bicep curls
  • Hammer curl
  • Dumbell curl
  • Bicept curl w/ Cables

    Day 4: Shoulders
  • Shoulder press
  • Front raise
  • Side raise
  • Rear delt
  • Reverse grip bench press

    Day 5: Chest&Tricps
  • Bench press
  • Incline DB press
  • Pect deck
  • Cable crossover
  • Skull Crusher/French press
  • DB Kick back
  • Push down w/ cables
  • Dips

    Day 6: Cardio & Yoga

    Day 7: OFF day

    Don't know what the excercise looks like? I'll show you!


    • I do 30min of cardio before weights. Some say it's better to do it after weights so that you have enough energy to lift and w/ less glycogen in your body, you burn more fat... I've tried both but I prefer to do my cardio first so I can get myself in the right mood and focus by jamming to my mp3.

    I usually walk on the treadmill with a 12-14% incline for 30min. This allows me to stay in 65% of my max HR..aka the "Fat burning zone". I hate that word-They should call it something more politically correct. Any suggestons? Until then, I think anyone with lower than 20% bodyfat should not be allowed in this zone. When I'm two week away from competition or feel motivated enough then I run first thing in the morning for 45min.


    On the weekend I skip the cardio and take yoga class for a bit of relaxation and a Gooooood Steeeetch. I actually kept going to the class b/c I thought that the name of the poses were hysterical (Has anyone ever seen a dog in a "downward dog" or Brad Pitt in Troy doing "Warrior 2" anyway?) But now I really enjoy the serenity I get from it:)

    For Abs and Calves, I tack them on at the end every 2-3 days or when I have time. These are muscles you use daily anyway. Wearing high heels everyday, running to catch the train before the doors close are enough for me to develop my calves basically...Abs, it's 70% diet, 20% genes and 10% crunches I believe. I do my abs literally 10minutes of crunches. Make sure to do them slowly with good form, 100 crunches is not what you should be aiming for. Do 3 reps of 25 and Feeeel the burn.

    Nutrition is just as important as Training, if not MORE important! I keep the same diet when it's 5 months of the competition so I don't have to think or waste my time preparing it.

    7:00... [2 scoops of Protein Powder w/ fruits& Skim Milk and 1/2 cup of All-bran] or [3 Eggwhltes and 1/2 cup of Oatmeal]
    10:00... 1/2 Protein Bar
    12:00... 150g Chicken/Fish/Meat, 1 cup of Steamed vegetables & 1/2 cup of rice
    15:00... 1/2 Protein Bar
    18:00... 150g Chicken/Fish/Meat, 1 cup of Steamed vegetables & 1/2 cup of rice
    after workout... Protein Bar

    It sounds boring but it's actually not. I use a LOT of spices&sauces to vary it. For example you can put in your oatmeal some cinnamon, nutmeg, all spice, raisins to make it taste 100 times better, applesauce, fruit jam is also OK. Eggwhites also the same-salsa, tomato sauce, soysauce(yes only the Japanese would eat this..but it's actually yummy), put some peppers, ham, onions in it..there's a lot you can do to it and keeping it a clean diet.

    When it's about one month away from competition then I change my diet to HIGH, MED and LOW carb days. Notice there isn't a NO carb day.. Last year for precompetition, I made the mistake of not eating any carbs for 2months and felt lethargic everyday. You need carbs. It's what gives you the umph to workout!

    The way the High, Med and Low should be used is based on your training that day. If I'm working on Large muscles and will be needing all that power(ie: Legs, Chest) the I keep my carb intake HIGH; My Low carb days are my Off days or my Cardio days when I don't need the extra boost or if I'm gonna do Cardio to shed off the last bit of fat. Never do more than an 45-60min of cardio if you're LOW on carbs-you most likely won't last that long to begin with but, if you do, you'll be burning up your muscles than fat.

    Most girls don't want to eat after they workout. "why would you intake calories when I just busted my ass to burn them?" is what you're thinking..You need to take in approx [.2g per 1kg bodywt of protein] and [.3g per 1kg bodywt of carbs] after you work out for recovery process. Trust me-you will not gain weight from it.

    Supplement-wise I take Multi-vitamins w/ minerals. I take double dosage when it's pre-competition b/c my body will be under lots of stress from the posing, tanning and extra training I'm doing. Other than that I only take glucosamin for my joints, and glutamin for before and after my workout for recovery. Glutamin and BCAA will help you but it's in most protein powders or bars already so you don't really have to spend extra for it...

    Other than that, with the high protein intake, you're organs will be working extra hard. You NEED to up your water intake. I drink about 1.5L to 2L of water a day. Be prepared to go to the restroom every hour on the hour...

    and that's it...
    Nothing more, nothing less than Determination and Motivation :)






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