I have been modelling professionally since the age of 7. As I got older I needed to find a way to make myself more marketable. I have always been athletic and I played Division 1 basketball on a full scholarship. I spent time in the gym lifting but never really went hardcore. It was not until later in my life when I decided I was going to start lifting heavy and see what would happen. Gaining muscle comes relatively easy for me and I loved the way I looked and felt and hence emerged the athlete I am today.

I am a professional fitness model and Figure competitor. I have competed in Figure America and was trained by my friend Ava Cowan. I am now turning my efforts toward competing in the NPC this spring. I am a sponsored athlete with MHP and Muscle Meds supplement companies. I love fitness/bodybuilding. It has become almost like an addiction for me and I look forward to each and every day in the gym, it is literally my second home. When I train I give 110% because I do not train for second place. I try to help others in every way I can to live a fit and healthy lifestyle no matter what age. This keeps me motivated and in a small way I feel like I am contributing.

My workouts vary from pre-contest to offseason. Right now my workouts are targeted towards defining certain areas for my spring shows. I am lifting heavy and my cardio is decreased so that I can sustain any mass I put on. I am currently performing cardio 3x per week for thirty minutes. On average I usually perform cardio 5 days a week for 45 minutes.

Cardio

45 Minutes 5 Days A Week When Not Competing. Currently 30 Minutes Of Low Impact Cardio 3x Per Week.

Chest

Bench Press: 4 Sets Of 12 Reps

Incline Dumbbell Presses: 4 Sets Of 12 Reps

Incline Dumbbell Flyes: 4 Sets Of 10-12 Reps

Cable Crossovers: 4 Sets Of 10-12 Reps

Triceps

Close Grip Bench Presses: 4 Sets Of 8-10 Reps

Lying Tricep Extensions: 4 Sets Of 8-10 Reps

Tricep Pressdowns: 4 Sets Of 8-10 Reps

Abs

Cable Crunches: 4 Sets Of 20 Reps

Hanging Leg Raises: 4 Sets Of 20 Reps

Decline Crunches With 45 Lb Plate: 3 Sets Of 20 Reps

Cardio

30 Minutes

Back

Bent Over Rows: 4 Sets Of 12 Reps

Wide Grip Pulldowns: 4 Sets Of 12 Reps

Reverse Grip Pulldowns: 4 Sets Of 12 Reps

Seated Cable Rows: 4 Sets Of 12 Reps

Straight Arm Pulldowns: 4 Sets Of 12-10 Reps

Biceps

Barbell Curls: 4 Sets Of 12-15 Reps

Seated Incline Dumbbell Curls: 4 Sets Of 12-15 Reps

Preacher Curls: 4 Sets Of 12 Reps

Hammer Curls: 4 Sets Of 10 Reps

Upper Leg

Squats: 4 Sets Of 15 Reps

Leg Press: 4 Sets Of 15 Reps

Leg Extensions: 4 Sets Of 15 Reps

Calves

Standing Calf Raises: 4 Sets Of 20 Reps

Seated Calf Raises: 4 Sets Of 20 Reps

Shoulders

Barbell Shoulder Press: 4 Sets Of 15 Reps

Upright Rows: 4 Sets Of 15 Reps

Dumbbell Lateral Raises: 4 Sets Of 10 Reps

Bent Over Lateral Raises: 4 Sets Of 10 Reps

Traps

Shrugs: 4 Sets Of 15-20 Reps

Abs

Machine Crunches: 4 Sets Of 15-20 Reps

Oblique Crunches: 4 Sets Of 15-20 Reps

Upper Legs

Lunges: 4 Sets Of 15 Reps

Leg Curls: 4 Sets Of 15 Reps

Hack Squats: 4 Sets Of 15 Reps

Calves

Standing Calf Raises: 4 Sets Of 20 Reps

Seated Calf Raises: 4 Sets Of 20 Reps

Cardio

30 Minutes

Abs

Reverse Crunches: 4 Sets Of 15-20 Reps

Decline Crunches: 4 Sets Of 15-20 Reps

Day Off

If I am in competition mode my workouts change constantly in order to challenge my muscles. When it gets closer to the actual competition date, I make changes according to my progress.

All of my nutritional needs are planned out based on what my goals will be for a particular show or during the offseason to maintain my physique. I eat clean year round and am very disciplined. I drink 1 gallon of water per day. Here is just one example of a contest prep diet I have followed in the past:

Meal 1

* 1/2 Cup Oatmeal

* 2 Sliced Kiwi

* 6 Egg Whites

Meal 2

* 4oz. London Broil

* 1 Cup Steamed Or Grilled Vegetables

* 3/4 Cup Of Brown Rice

Meal 3

* 4 Oz. London Broil

* 1 Cup Steamed Or Grilled Vegetables

* 3/4 Cup Of Brown Rice

Meal 4

* 5 Oz. Cooked Chicken Breast

* 1 Cup Steamed Or Grilled Vegetables

Meal 5

* 5oz. Tilapia Cooked

* Fresh Green Salad

* 1 TBS. 100% Extra Virgin Olive Oil And Vinegar

Meal 6

* 1 Scoop Of Optimum Nutrition Casein Protein Powder Before Bed

Although most of my protein intake comes from a food source, I do supplement with protein powder from time to time. I also have a protein shake every night before bed. The types I use are Probolic SR by MHP. This protein powder contains 3 types of protein. Whey, soy, and casein. This allows me to feed my muscles throughout the day because of how each protein is digested. I use Optimum Nutrition's 100% casein protein as my shake before bed; the slow digesting protein feeds my muscles throughout the night.

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