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Karyn Brantley
Resides: Melbourne, Florida
Age: 31
Height: 5 ft. 4”
Weight: 135 (off-season), 120 (competition)
Favorite body part: Legs, Glutes and Abs
How did you get
started and tell us a little about your Workout Plan?
I was 24 years old and had just started attending the
gym to "get in a bit better shape." I picked up my first copy of Oxygen Magazine
and found a picture of Monica Brant. I was awestruck! I immediately hired a
personal trainer and told her that my eventual goal was to "look like that!" She
looked at my slim 105 pound physique and laughed at me. I was angry at her
response and it made me even more determined! I decided to get certified as a
trainer myself so I didn't have to depend on someone else to help me reach my
goals!Once I dived into the ISSA certification program, I knew
I had found my calling! I got certified, quit my job, and became a full time
personal trainer! (promising myself to never laugh at anyone no matter how high
they set their goals!) I started competing that same year and have been
improving my physique and my placings with every show!
My dedication has paid off as I have won two overall
titles in the past two years and just placed 8th in the Figure Nationals in NYC!
I have also built a very successful business helping others achieve all sorts of
fitness goals. I work with athletes of all levels, high school to professional!
I work with bodybuilders, football players, baseball players, runners,
wrestlers, and anybody else who wants to improve performance, lose weight, gain
muscle, or just feel better about themselves!
What Workout Plan Worked Best For You?
My weight training split remains constant all year. It
is as follows:
Monday: Quads and Squats
Tuesday: Shoulders and Abs
Wednesday: Back and Abs
Thursday: Chest, Triceps, and Abs
Friday: Hamstrings and Lunges
The reps ranges and weights change, of course, as I
approach contests! I also implement supersets and plyometrics closer to shows.
Cardio changes more drastically throughout the year. Since I am "hardgainer," I
only do 30 minutes of cardio in the off season 5-6 days a week. It usually
consists of the upright bike or Stairmaster. As I prep for a contest, it
increases dramatically in frequency and intensity!
What Nutrition Plan Has Worked Best For You?
In the off season, my primary concern is gaining size
and shape so my diet consists of 8-10 mini meals filled with LOTS of high
quality, low fat protein! I eat chicken, lean beef, soy, low fat cheese, and
drink the heck out of protein shakes and skim milk! When dieting, I swap out the
dairy and soy for lots of fish! Consistency is key when it comes to nutrition!
Get your mind in the routine of eating healthy stuff every two hours and your
body will follow suit!
What Supplements Have Given You The Greatest Gains?
I have recently had great success using a stack of
creatine, arginine, and nitric oxide! I feel strong and can see noticeable
gains!
Why Do You Love Fitness?
I honestly can't imagine my life, right now, without the
focus and personal challenge that fitness gives me on a daily basis. I live,
eat, breathe, and sleep fitness. Every workout, all year long, is a step towards
my competitive goals. Every meal is a chance to fuel my body for recovery and
growth. Every client that I train is an opportunity to pass my knowledge onto
others to help them feel the same sense of pride and accomplishment that I carry
with me each day! Since finding fitness, I have found a place where I belong and
a lifestyle that embodies my beliefs!
Good Luck with the Program
Karyn
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