Nutrition:

I believe that nutrition is one of the most important aspects of staying fit and healthy.

I enjoy eating healthy as a lifestyle. It helps me feel good about myself and has so many benefits. Eating the right type of food is also a great supporter to all of my training efforts - without proper nutrition my training would suffer.

Personally, my nutrition plan changes throughout the year, depending on whether or not I am preparing for a contest.

Currently, I am eating 6 meals a day that include things like oatmeal, whey isolate protein, flank steak, chicken, salad/green veggies, sweet potatoes, and plenty of Essential Fatty Acids (EFA's).

Healthy Items for your Grocery List Include:

See some of my favorite recipes below.

Training:

Weight Training

Monday - Quads/Hams
Tuesday - OFF Abs/Cardio/Plyometrics
Wednesday - Shoulders/Chest/Triceps
Thursday - Back/Biceps
Friday - Glutes/Calves/Thigh
Saturday - OFF Abs/Cardio/Plyometrics
Sunday - Shoulders/Triceps

I typically work out 5 to 6 times a week using either Tuesday or Saturday as my OFF day.

Cardio

Contest prep approximately 45 to 60 minutes of cardio 5 to 6 times per week. Off season approximately 20 to 30 minutes of cardio 4 to 5 times per week.

I generally spend about 45 minutes weight training and follow up with cardio switching between various machines: treadmill, stair stepper, step mill, elliptical.

My Favorite Weight Training Program

Legs (I split my leg workout into 2 training days).

Day 1, Monday: Quads/Hams

Exercises:

• Barbell Deadlift
• Smith Machine Squat and One-Legged Smith Machine Squat
• Hack Squat
• Leg Extensions
• Leg Press
• Seated and Lying Leg Curls

Usually I pick four out of the six exercises and complete 3-4 sets of 10-12 reps.

Day 2, Friday: Calves/Glutes/Thigh

Exercises:

• Glute Kickback
• One-Legged Cable Kickback
• Thigh Abductor/Adductor
• Calf Press On Leg Press Machine
• Standing & Seated Calf Raises

Usually I pick combinations of the above exercises and complete 3-4 sets of 10-12 reps.

Recipes:

Soyberry Smoothie

1 cup low fat vanilla soy milk
1 scoop of your favorite vanilla protein powder
1 banana sliced and frozen
½ cup frozen strawberries
1 tbsp wheat germ oil

Blend and serve immediately.

Chocolate "Protein" Pudding

1 box of Sugar Free Jell-O Instant Chocolate Pudding Mix
2 cups of skim milk
2 big scoops of your favorite chocolate protein powder

Mix all ingredients. Refrigerate and enjoy. Makes 4 servings.

My Favorite Oatmeal

1 cup of instant oatmeal
1 packet of splenda sweetener
1 scoop of vanilla or cookies and cream protein
½ cup of blueberries or blackberries (check your frozen section)

Mix all ingredients adding water to preference. Heat approximately 1 to 2 minutes.

Supplements:

Multivitamins, Whey isolate protein, Branched Chain Amino Acids (BCAA's), Essential Fatty Acids (EFA's), and glutamine.

~ Amy Lee Martin

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