Amanda Ogden Graduate Student Age: 23 Resides: Seattle, WA Height: 5’5 Weight: 122 Off Season Weight: 135 My Training Regime What would you consider to be the most important factor in  achieving great abs? I train my abs in different ways for different results. I need to have good strong abs for posing so I use squeezing and weighted exercises. I also need to have fast contraction in my abs for gymnastics moves like back-tucks. For that I will do fast contraction movements like v-ups or hanging leg raises. What are your favorite exercises? I really like hanging leg raises with ankle weights or “belly busters” which are hanging knee-ups where a partner applies resistance to the tops of the knees on the way up and you resist them on the way down. Lately I have really enjoyed doing a version of knee-ups on my back while using ankle straps attached to the cable machine. It adds extra resistance to help bring out my lower abs.       What cardio works best for you? My body responds best to moderate intensity cardio that lasts at least 45 minutes. I try to keep my heart rate at around 140-145. In the off-season I do cardio for 45-60 minutes 5-6 days per week. Preparing for a contest, depending on how I look I can go up to 2 60 minute sessions per day, 7 days per week. It’s really important that my body doesn’t get used to using only one machine day after day, so I like to vary my cardio. My two favorites are the elliptical trainer and the step mill, but I also run, rollerblade and use the stationary bike.  What would a typical days diet intake look like? Meal 1: 6 egg whites, 1-cup oatmeal, 1 slice cantaloupe Meal 2: 4 oz grilled chicken, ¾ cup brown rice, ½ cup green beans Meal 3: protein shake Meal 4: 4 oz grilled chicken, 4 oz sweet potato, ½ cup asparagus Meal 5: 4 oz grilled chicken, garden salad, 2 tbs. Dressing Meal 6: 4 oz grilled chicken, 1-cup green beans Meal 7: 5 egg whites, 1 low-carb tortilla Which supplements do you take and how do they help? I use BCAA’s, glutamine for muscle recovery, redline as a fat burner, glucosamine/chondroitin for joint health, and green tea extract to boost metabolism.