Michael:

• Age: 30
• Height: 5’10” – 178cm
• Weight: 170lbs – 77kg (Off season: 185lbs – 84kg)

Chelcea:

• Age: 29
• Height: 5’7” – 170cm
• Weight: 128lbs – 58kg

How did you get started with bodybuilding?

Michael:

I’ve always been an athlete growing up. I went to college to play Division I soccer at Wofford College in Spartanburg, SC. That’s where I actually started to lift weights and fell in love with transforming my body. Lifting was just a hobby until I was challenged to do a fitness competition in 2011 after tearing my Achilles in a soccer game. Ever since then, I’ve been serious on pairing nutrition and training to accomplish my goals in fitness.

Chelcea:

The day I decided I was going to stop looking up to the women that had amazing, desirable physiques and become one. I have been in the gym most of my life but not until I actually started lifting with my, now, husband and soon did my own research did I actually know what I was doing. I was always a bit intimidated by the weight room and stuck to the cardio machines. I had no idea that strength training was so beneficial to a woman’s physique and could shape me the way I had always wanted.

The toughest part was actually putting on the muscle to achieve that look, but I fell in love with the hard work.

Where does your motivation come from?

Michael:

My motivation comes from my wife Chelcea Gonzales. When we first met she was one of those cardio bunnies. She finally caved into weight training in 2010 and has made some huge strides since she competed in her first show. Just watching her train and push herself daily keeps that fire lit inside me to continue growing.

Chelcea:

My biggest motivators are my clients and the relentless posts everyday from others in fitness. In the competition and fitness world it seems like there is always someone bigger and better. The posts everyday keep me on my game.

I strive everyday to be the person others look up to and get motivation from.

Photography: Paul Buceta

What workout routine has worked best for you?

Michael:

Monday: Legs

• Lunges – 10 basketball court lengths down and back 20lbs dumbbells
• Leg Extension 5×12
• Squats 2×20, 4×10, 2×5, 2×10, 2×20
• *Bulgarian Split Squat 5×12
• *Box Jumps 5×10
• Leg Curls 5×12
• *Sumo Deadlift 2×20, 4×10, 2×5, 2×20
• *Barbell Box Step Ups 10×10

*Superset

Tuesday: Chest/Calves

• *Incline Bench 1×15, 4×10, 2×5
• *Decline Pushups 7×15
• Flat Bench 1×15, 4×10, 2×5
• *Incline Fly’s 4×10
• *Fly’s 4×10
• *Decline Fly’s 4×10
• Dips 100 reps
• Donkey Calf Raise 10×20
• Seated Calf Raise 5×10

*Superset

Wednesday: Shoulders

• *Shoulder Press 5×10
• *Up right Rows 5×10
• *DB Lat Raises 5×10
• *DB Front Raises Palms Up 5×10
• *DB Front Raises Thumbs Up 5×10
• *Db Front Raises Palms Down 5×10
• Cable Rope Pulls toward neck 5×10
• DB Lat Raise on Incline Bench 5×10

*Superset

Thursday: Arms/Calves

• *Dips 5×20
• *DB Curl 5×15
• *Incline Skull Crusher 5×12
• *Wide Grip Ez-Bar Curl 5×12
• *Single Arm Tricep Cable Pulldown 5×15
• *Single Arm Preacher Curl with Twist- 5×15
• *Single Arm Tricep Cable Kickbacks 5×15
• *Concentration Curls 5×10
• Donkey Calf Raise 5×10
  Seated Calf Raise 10×20

*Superset

Friday: Legs

• Lunges – 10 basketball court lengths down and back 20lbs dumbbells
• Leg Extension 5×12
• Squats 2×20, 4×10, 2×5, 2×10, 2×20
• *Bulgarian Split Squat 5×12
• *Box Jumps 5×10
• Leg Curls 5×12
• *Sumo Deadlift 2×20, 4×10, 2×5, 2×20
• *Barbell Box Step Ups 10×10

*Superset

Saturday: Back/Calves

• Pull ups 5xMax
• *Wide Grip Lat Pull Down 5×12
• *Underhand Grip Pull Down 5×12
• *T-Bar Row 5×10
• *Lower Back Extension 5×10
• *Single Arm Seated Cable Row 5×10
• *Donkey Calf Raise 5×10
• *Barbell Row 5×10
• *Seated Calf Raise 5×10
• Deadlifts 1×20, 5×10

Sunday: Plyo/Abs/Circuit

• Box Jumps 3×10
• Cable Crunches 3×10
• Jump Rope 3×10
• Russian Twists 3×10
• Lateral Jumps 3×10
• Toes to Bar 3×10

Chelcea:

Monday: Back/Posing

• Lat Pull Down Burnout 1×1
• Close Grip Pull Ups 5×3
• Under Hand Barbell Rows 15×3
• *Lat Pull Down 8×3
• Reverse Close Grip Lat Pull down 12×3
• *T-Bar Row 3×10
• T-Bar Close Grip Row 10×10
• 30 min Quarter Turns

*Superset

Tuesday: Delts

• *Dumbbell Side Lateral Raises 15×3
• Rear Delt Reverse Raises 20×3
• *Seated Arnold Press 15×4
• DB Hammer Grip Cross Your Hearts – (Raise Single arm DB with hammer grip across your body, almost like a hammer curl but keep your arm tight) 12×4
• *Cable Upright Rows Close 20×3
• Bent over 45 Degrees Lateral Raises 10×3
• *Barbell Cleans 10×3
• Plate Twists (Hold out plate in front of you like a steering wheel, rotate left to right)1 min x3

*Superset

Wednesday: Legs

• Squats on Smith Machine 15/12/10/8/8×5
• *Hack Squats on machine 10×5
• *Deep Squat Jumps on/off Bench 10×5
• Step Ups 10×5
• *Leg Extensions 15×5
• Lying Leg Curls 15×5
• *Single Leg Extensions 12×3
• Single Leg Lying Leg Curls 15×3
• 30 min physique posing

*Superset

Thursday: Abs Circuit

• Hanging Knee Raises 20×6
• Lying Hip Curls 20×6
• Roman Chair 20×6
• Hanging Toes to Hands 20×6
• Cable Crunches 20×6
• 30 min posing practise

Friday: Arms

• Cable Press Downs 20×2
• Rope Cable Pushdowns 10×3
• Close Grip Bench 8×3
• *Overhead Dumbbell Extension 15×3
• Dumbbell Kickbacks 12×3
• Barbell Curls 12×3
• Seated Hammer Curl 10×3
• Incline Bench Lying Curls 12×3

*Superset

Saturday: Rest

• Recovery

Sunday: Boot Camp/posing

• Boot Camp Circuit
• 1 hour of posing

What is your diet like?

Michael:

Right now I’m just eating clean(ish) maintaining my size while I get ready for my next contest prep.

• Meal 1: 2 oz. Cream of Rice, 1 ½ Scoops FA Prime Protein & 0.75 oz. Cracknut Butter
• Meal 2: 3 oz. Brazilian Nuts, 4 oz. Chicken Breast, 4 oz. Green Beans & 3 oz. Carrots
• Meal 3: 6 oz. Ground Turkey (93% lean), 3 oz. Quinoa, 3 oz. Cabbage, 2 oz. Tomato Sauce & 1tsp Coconut Oil
• Meal 4: 4 oz. Chicken Breast, 2 oz. Lentils, 3 oz. Carrots, 5 oz. Celery, 2 oz. Onion & 1 oz. Coconut Oil (Combine and make a soup or sautéed dinner)
• Meal 5: 1 oz. Coconut Flour, 1 oz. Cracknut Butter, 4 Egg Whites, 1 scoop FA Prime Protein (Combined for protein pancakes)
• Meal 6: (Post workout) 2 scoops FA Prime Protein & 1 Apple

Chelcea:

I keep a pretty clean diet but have one day a week that stays dirty. The toughest part was avoiding the convenience of packaged or fast food. Eliminating that through packing my foods for the day was tough at first but now a habit. I am also a certified nutritionist and play with food a lot to get it to taste like fun.

• Meal 1: Muscle Mush Shake (Raw Almonds, Chia Seeds, an Apple, Protein Powder – 1 scoop and Rolled Oats)
• Meal 2: Chicken Breast, Light Skinless Meat, cooked Lentils, Pepper, Green or Red chopped
  Salsa and Chile powder
• Meal 3: Natural Peanut Butter, Chicken Breast, Light Skinless Meat and Raw Carrot
• Meal 4: Turkey, 2 whole Eggs, Brown Rice, Green Beans and 1 tbsp. of Soy Sauce
• Meal 5: Fage Brand Greek Yogurt 0% with ½ scoop of Protein Powder

Photography: Paul Buceta

Favorite Quote?

Michael: “To give anything less than your best, is to sacrifice the gift” ~ Pre

Chelcea: “Wanting to be someone else is a waste of the person you are.” ~Marilyn Monroe~

Bodyspace: CptFantastic (Michael) & boogysmalls (Chelcea)
Website: www.OneEightyLifestyle.com
Facebook: CptFantastic (Michael) & boogysmalls (Chelcea)

If you’re like most people, from time to time you’re going to find your motivational levels starting to wane, which can seriously derail your goals. Now let’s talk about what it’s going to take to increase your will to succeed. We hope this feature will help light that fire under your butt to go to the gym and push yourself to levels you never thought you could!

“The two most important days in your life are the day you are born, and the day you find out why” — Mark Twain

20 Of The Best Motivational Photos Part 16

Bonus Motivational Clip

Age: 28
Height: 5’9” – 175 cm
Weight: 123 lbs – 56 kgs

How did you get started with bodybuilding?

I had been fitness modelling for about three years and I was pretty much oblivious to the competition world. It wasn’t until a fellow model that I was working with told me how she was training for a fitness competition. I picked her brain about every detail that it involved and then went straight home and did more research. I concluded that any sport/competition that focused on a personal fitness journey which ended up in head to toe glamour was something I wanted to be a part of!

Soon after I started training with “Next Level” in San Diego and went to work.

Where does your motivation come from?

My biggest motivation is knowing what I’m capable of and having a strong desire to live up to my full potential. I never want to wonder about what I could have accomplished.

That is why every goal that I aim to achieve I make sure that I a give it my absolute all!

What workout routine has worked best for you?

Full Routine:

Monday: Lower Body/Abs

• Squats 4×8-10
• Leg Press 4×8-10
• Romanian Deadlift 4×10-12
• Weighted Hip Thrust 4×8-10
• Butt Blaster/Donkey Kicks 3×12-15
• Seated Leg Curl 3×10-12
• Standing Calf Raise 3×15-20
• Cable Ab Crunch on Ball 3×15-20
• Low Back Extension 3×15-20

Tuesday: Upper body

• Negative Pull-ups 4×3-4
• DB Shoulder Press 3×8-10
• Smith Machine Reverse Grip Shoulder Press 3×8-10
• DB Lateral Raise 3×8-10
• Lat Pulldown 4×8-10
• Rear Deltoid Fly 3×10-12
• Decline Skull Crusher 4×10-12
• EZ Bar Curl 4×10-12
• Incline Reverse Crunch 3x max reps

Wednesday: Cardio

• 30 min HIIT cardio

Thursday: Lower body/abs

• Walking Lunges 3×10-12
• Hack Squat 4×10-12
• Sumo Romanian Deadlift 4×10-12
• Weighted Hip Thrust 4×6-8
• Hip Adduction 3×12-15
• Cable Ab Crunch on Ball 3×15-20
• Low Back Extension 3×15-20

Friday: Upper Body

• Negative Pull-ups 4×3-4
• Seated Military Press 3×8-10
• DB Lateral Raise 3×8-10
• Lat Pulldown 4×8-10
• Wide Grip Cable Row 4×10-12
• Close Grip Bench Press 4×6-8
• Dumbbell Overhead Tricep Extension 3×8-10
• Cable Preacher Curl 3×10-12
• Hanging Leg Raise 3x max reps

Saturday: Cardio

• 30 min HIIT cardio

Sunday: Rest day

• Recovery

 If you have to pick only 3 exercises, what would they be and why?

1. Negative Pull-ups: These are a complete upper body workout that always leave me sore the next day!
2. Weighted Hip Thrusts: You can always improve your glutes and for me these bring the best results.
3. Cable Ab Crunch: These always give me a good burn in my abs.

What is your diet like?

Daily diet:

• Meal 1: Egg Whites, Oatmeal and Blueberries
• Meal 2: Chicken Breast, Broccoli and Sweet Potato
• Meal 3: Tilapia, Brown Rice, Strawberries, Asparagus and Almonds
• Meal 4: Yams, Green Beans and Lean Turkey
• Meal 5: Chicken, Spinach and a Salad

When trying to cut down do you prefer to use HIIT or just normal cardio?

I prefer to do HIIT, I catch myself getting bored with normal cardio and feel that it is less effective.

What is your supplementation like?

• Women’s Active Multivitamin
• Fish Oil
• Whey Protein
• Vitamin C
• Potassium

Favorite Quote?

“Our deepest fear is not that we are Inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not out darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?” -Marianna WIlliamson

Bodyspace: http://bodyspace.bodybuilding.com/heidi555/
Website: www.heidicarlsen.com

Age: 36
Height: 5’10” – 178 cm
Weight: (Off season) 200lbs. – 91kgs
(Contest Weight) 175lbs. – 79kgs

How did you get started in bodybuilding?

I started in this sport by chance. I grew up training martial arts (Karate Renbukai) under the teachings of my good friend and Sensei Rodolfo Baez. At that time I was in love with karate and I was very focused on becoming a great martial artist. 2-3 hour training sessions was the part of my daily routine. At one point I was training Karate and Taekwondo at the same time. As a result I was very skinny but as a teen that was not a big deal. However the problem with my weight started when I turned 18 and moved from the teen division to the adult division where I was going to be facing older guys that weighed easily 50+ lbs. more than me. In a full contact situation that was a big problem.

For instance, my father suggested that I needed to lift weights to get stronger and gain weight. This was the beginning of my bodybuilding journey.

Where does your motivation come from?

I have come to the conclusion that the only reliable motivation comes from within. I feel that my motivation comes from the fact that I feel very blessed that I have the health to do what I love to do.

I also see it as a natural tendency towards my personal growth and development.

What workout routine has worked best for you?

Full Routine:

Day 1: Upperbody Workout – max strength/Hypertrophy

• Back & Chest: 3 exercises each (5-10 rep range)
• Delts: 2 Exercises (10-12 rep range)
• Biceps & triceps: 1 exercise each (10-12 rep range)

Day 2: Lowerbody Workout – Max Strength

• Quads: 2-3 exercises (5-10 rep range)
• Hams: 2-3 exercises (5-10 rep range)

Day 3: Delts/Arms – Hypertrophy/Muscular Endurance

• Delts: 3-4 exercises (10-25 rep range)
• Biceps and Triceps: 3 exercises each (10-25 rep range)

Day 4: Off / Cardio

• 45 mins cardio

Day 5: Upperbody Hypertrophy/Muscular Endurance

• Back & Chest: 3 exercises each (10-15 rep range)
• Delts: 1-2 Exercises ( 15-25 rep range)
• Biceps & Triceps: 1 exercise each (15-25 rep range)

Day 6: Lower body Hypertrophy/Muscular Endurance

• Quads: 2-3 exercises (10-20 rep range)
• Hams: 2-3 Exercises (10-20 rep range)

Day 7: Off

• Rest day

What are your future bodybuilding/fitness goals?

As far as bodybuilding, I just want to be able to keep competing. I love bodybuilding and I hope God gives me the strength and health to keep doing this for many more years. This sport is very hard and it takes a lot from you. I have a very demanding job and sometimes for me it is extremely hard to compete. Last year for example: I was forced to stop my prep for the worlds because of work related issues. But like I said, I love this sport and because of that I’m willing to do all the sacrifices that need to be done.

God and my family are my strength and I know that with them on my side everything is possible.

What is your diet like?

I’m a strong believer of eating good quality foods all the time. Lately, I have been focusing a lot on Micro-nutrition and I have had great results. Not only have I been feeling better at the gym, but also most of my joint pains disappeared. Food is magical in my opinion and by eating the right type of carbs, fats and proteins we can control to some degree stuff like inflammation and hormone production. Just to give you an example, we as bodybuilders eat tons of protein and carbs (acidic foods) in order to try to gain muscle but not enough fruits and vegetables (alkaline foods). This messes up with the delicate PH balance in our body. The human blood should be slightly alkaline in order to maintain good health and balance. For instance, once we eat an acidic diet with not enough alkaline foods our blood becomes acidic and this creates all sort of issues, it will decrease the ability of your body to absorb nutrients, repair damaged cells and make you more susceptible to illness. Another example is that most of us don’t eat a good balance of fats (omega 6 vs omega 3) and at the same time eat an excess of refined carbs. This triggers inflammation and inflammation is also the source all types of problems too. I was guilty of doing all this for many years. I believe that decreasing and managing inflammation through diet is a must if you want to keep training for optimal results.

Full Diet:

• Meal 1: 1/2 teaspoon of Coconut Oil, 2 Whole Eggs (free range), 2 slices of Ezekiel Bread, 40g of 2% Fat Cheese and 10 oz. of Milk with Coffee
• Meal 2: 45g of Whey Protein, 20g of Natural Almonds
• Meal 3: 6 oz. of Grass fed Ground Beef (96/4), 200g of Asparagus and 20g of Natural Almonds
• Meal 4: (Pre-workout) 45g of Whey Protein and a large Baked Sweet Potato.
• Meal 5: (Pre-workout) 45g of Whey Protein, 200g of mixed Organic Berries, 40g of baked Fat Free Potato Chips
• Meal 6: 6 oz. of Grilled Chicken, 3-5 oz. of Avocado, 1cup of White Rice and a Green Salad

What are your three favorite exercises?

1. Deadlifts: The king of all exercises and it works pretty much everything.
2. Squats: The queen of all exercises. Nothing better for big quads.
3. Pull ups: Upper body development for a big back and strong arms.

Favorite quote?

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent.” – Unknown

Bodyspace: http://bodyspace.com/REMBUKAI/

Quick Stats:

Age: 22
Height: 5’8”
Off Season Weight: 195lbs – 88kgs
Stage Weight: 165lbs – 75kgs

How did you get started with bodybuilding?

My father was a non-competitive bodybuilder in the 70’s and I grew up watching him workout every morning at our home gym.

I was fascinated at the way his body looked and knew straight away that when I was older I would follow in his footsteps.

Where does your motivation come from?

My motivation comes from my fixation of self-improvement. I have been brought up believing that there is always room to grow and excel in every aspect of life. Bodybuilding has given me the ability to physically see myself grow and change. I hate losing and it has never been something I have been good at.

I fear losing. That fear gives me the motivation to push my body to its absolute limits and enables me to succeed and excel in this sport.

What workout routine has worked best for you?

Cutting Phase Workout:

Monday: Push day

Circuit 1

• DB Incline Press 20 reps
• DB Standing Shoulder Press 20 reps
• Close Grip Push-ups failure
• Standing Isolated Oblique Contractions 10 each side

Repeat 4x with no rest between sets

Circuit 2

• Cable Fly 20 reps
• DB Lateral Raise 20 reps
• KB Oblique Slashers 15 reps each side
• Side Prone Oblique Twist 15 reps each side

Repeat 4x with no rest between sets

Circuit 3

• Depth Push-ups failure
• Clean and Press 20 reps
• Cable Crunches 20 reps
• Isolated Accordion Crunches 15 reps

Repeat 4x with no rest between sets

Tuesday: Pull Day

Circuit 1

• Single Arm Cable Pull Down 15 reps each side
• Single Arm DB Preacher Curl 15 reps each side
• Standing Isolated Oblique Contractions 10 each side
• Decline Sit-up with Oblique Twists 15 reps

Repeat 4x with no rest between sets

Circuit 2

• Standing Single Arm Cable Low Row 15 reps each side
• Rope Cable Bicep Curl 20 reps
• DB Standing Alternate Bicep Curls 20 reps
• Lying Cable Upright Rows 20 reps
• Cable Torso Twist 15 reps each side

Repeat 4x with no rest between sets

Circuit 3

• Seated Machine Row (wide-grip) 20 reps
• Hammer Curl 20 reps
• Swiss Ball Circular Crunch 15 reps each way
• Alternating Abdominal Jack Knife 20 reps each side

Repeat 4x with no rest between sets

Wednesday: Lower Body

Circuit 1

• Smith Machine Back Squats 15 reps
• Squat Jumps 15 reps
• DB Stiff Leg Deadlifts 15 reps
• Single Leg Standing Calf Raise 20 reps each

Repeat 4x with no rest between sets

Circuit 2

• Leg Press 15 reps
• Lying Leg Curl 15 reps
• Leg Extensions 15 reps
• Swiss Ball Hamstring Curl 15 reps

Repeat 4x with no rest between sets

Thursday: Cardio

• 30 mins HIIT cardio

Friday: Push Upper Body

Circuit 1

• Incline Smith Machine Press 15 reps
• Reverse Grip Barbell Shoulder Press 15 reps
• Overhead Cable Tricep Extensions 15 reps

Repeat 4x with no rest between sets

Circuit 2

• Pec Dec 15 reps
• Dumbbell Shoulder Fly’s 15 reps
• 1 Arm Cable Tricep Kickback 15 reps each

Repeat 4x with no rest between sets

Circuit 3

• Decline Chest Fly’s 15 reps
• Seated Dumbbell Lateral Fly’s 15 reps
• TRX Tricep Skullcrushers failure

Repeat 4x with no rest between sets

Circuit 4

• DB Shoulder Press 15 reps
• Bent Over Dumbbell Reverse Lateral Raise 15 reps
• Front Deltoid Raise (with bands) 15 reps

Repeat 4x with no rest between sets

Saturday: Pull Upper Body Workout

Circuit 1

• Lat Pulldowns 15 reps
• Concentration Curls 15 reps ea
• Decline Twisting Sit-ups 20 reps
• Lying Toe Touches 20 reps

Repeat 4x with no rest between sets

Circuit 2

• Close Grip Pulldown 15 reps
• Incline Hammer Curls 15 reps
• Decline Bench Leg Lifts (negatives) 20 reps
• Cross Crunch 20 reps each side

Repeat 4x with no rest between sets

Circuit 3

• Seated Cable Row with Straight Bar 15 reps
• Twisting Dumbbell Curls 15 reps
• V-ups 20 reps
• Straight Leg Lifts 20 reps
• Pilates Roll Ups 15 reps

Repeat 4x with no rest between sets

Sunday: Lower body

Circuit 1

• Single Leg Press 15 reps
• Sit to Power Jump 20 reps
• Single Leg Seated Hamstring Curl 15 reps
• Seated Calf Raises 20 reps

Repeat 4x with no rest between sets

Circuit 2

• Weighted Step Ups 15 reps each leg
• Walking Lunges 15 reps each leg
• Speed Squats 30 reps as fast as possible
• DB Stiff Leg Deadlifts 15 reps

Repeat 4x with no rest between sets

If you had to pick only 3 exercises, what would they be and why?

1. Bench Press – I feel this exercise builds great upper body thickness all around and it is my best lift.
2. DB Lateral Raises – Really isolates and rounds off the deltoid. A great exercise that you can really feel working which also provides amazing pumps.
3. DB Standing Alternate Bicep Curls – Out of all the bicep exercises I feel this one the most. I have complete control throughout the whole range of motion and I always seem to get the most out of this exercise when compared to other bicep workouts.

What is your diet like?

Cutting Diet:

• Meal 1: 1 cup of Liquid Egg Whites and ½ a cup of Oatmeal
• Meal 2: 35 grams of Whey Isolate, 1 Orange/Apple and 24 almonds
• Meal 3: 8 oz. Tilapia/Chicken Breast and 7 oz. Sweet Potato
• Meal 4: 8 oz. Filet Mignon or 96% Lean Ground Beef and 7 oz. Asparagus
• Meal 5: (Pre workout) 8 oz. Tilapia/Chicken Breast and 7 oz. Asparagus
• Meal 6: (Post workout) 50 grams of Whey Isolate, ½ a cup of Oatmeal and 1 tbsp. of Honey

When trying to cut down do you prefer to use HIIT or just normal cardio?

I prefer HIIT to normal cardio because I can’t stand sitting on a piece of cardio equipment any longer than 30 mins. I’d rather bust my butt and get it over with.

What is your supplementation like?

To be honest, I don’t supplement very hard. I take the basic Whey Isolate Protein and maybe a Fat Burner pre contest if needed. I rely heavily on my diet manipulations to ensure that I come in on point. I’m open to trying supplements but I haven’t necessarily needed them up to this point.

Favorite Quote?

“Being a champion is not an action, it is a state of mind”

Instagram: www.instagram.com/bpptraining42

Age: 25
Height: 5’5” – 165cm
Weight: 123lbs. – 55kg

How did you get started with bodybuilding?

After the birth of my son I decided that I wanted to get into shape. I had gained a relatively normal amount of weight during pregnancy – about 40lbs) but it was still bothersome for me to be considered “skinny fat.” So I decided to take things more seriously and hire a Personal Trainer. Naturally he had me lifting heavier weights and once I saw the results I was hooked. I decided in May 2011 that I wanted to compete in my first NPC show, the Branch Warren Classic, which was in July 2011! Needless to say, I kicked my butt into high gear and placed 2nd in my class. After that I loved the high I got from competing. I then entered the Dallas Europa 2011 and won Overall Bikini, then went to North American Championships in Cleveland where I placed 3rd. Returning home, I again took Overall at the Texas State, crowning me Miss Texas Bikini 2011. My 2nd pro card attempt was at Team Universe where I placed 4th.

I entered the Texas State again to defend my title, and did so by winning the Overall, defending my title and being crowned Miss Texas Bikini 2012.

Where does your motivation come from?

I have never been one to give up on anything no matter how hard the challenge was. I guess it’s because of how my parents raised me with that ‘Never give up’ approach on life. My motivation also comes from my son. He is one of my biggest inspirations to always be better, because I am his example.

I want to make sure I can be the best example and role model as possible.

What workout routine has worked best for you?

The workout routine of “listen to your body.” If its Leg day but your legs are still sore – then don’t train them! I listen to my body and evaluate myself on a daily basis to see what needs improvement, what needs mass and so far it’s been working. Every now and then I switch it up constantly so that my body never stays stagnant and I am always progressing.

Full Routine:

Monday: Quads

• Smith Machine Squats 10×2
• Squats 5×5
• Leg Extensions 3×12
• Lunges 3×20
• Thigh Abductors 3×12

Tuesday: Hamstrings

• Deadlifts 3×10
• Romanian Deadlift’s 6×12
• Leg Press 3×12
• Leg Curls 3×12
• Cable Kickbacks 3×12
• Glute Ham Raises 3×12

Wednesday: Back/Shoulders/Chest/Arms

• Pull Ups 3×12
• Cleans 5×10
• Shoulder Press 5×10
• Power Curls 3×10
• Push Ups 3×10
• Barbell Curls 4×10
• Cable Pushdowns 4×10

Thursday: Cardio

• 30-40 minutes of High Intensity Interval Training

Friday: Abs/Calves

• Seated Calf Raises 3×10
• Standing Calf Raises 3×10
• Sit Ups 3×10
• Hanging Leg Raises 3×10

Saturday: Rest Day

• Recovery

Sunday: Rest Day

• Recovery

If you had to pick only 3 exercises, what would they be and why?

1. Deadlifts: I am very close to hitting 315lbs on a free weight deadlift and I love the feeling I get from going heavy. Not to mention it is a great exercise for your hamstrings and lower back.
2. Squats: Again, I am able to do a pretty good amount of weight (315lbs easy on a free weight and 405lbs on the smith machine) so I enjoy the pump I get from squats. And of course, it is a great leg and core work out.
3. Clean and Press: A great overall exercise, it works not only your upper body, but your core and legs if you squat while cleaning. All three are “basic/core” exercises, but can make a world of difference to your body when performed correctly, so I would have to say they are my favorite exercises.

What is your diet like?

It is very simple and clean. I use the same philosophy as I do for working out – “Just listen to your body.” If I am hungry, I eat, if I am not, I don’t, simple as that.

Diet:

• Meal 1: Egg Whites with Wheat English Muffin or Oatmeal
• Meal 2: Turkey and Lettuce
• Meal 3: Snack Mixed Nuts
• Meal 4: Lean Fish (Tilapia/Orange Roughy) and Cucumbers
• Meal 5: Snack Mixed Nuts
• Meal 6: Chicken Breast or Protein shake

When trying to cut down do you prefer to use HIIT or just normal cardio?

Definitely HIIT cardio. In my opinion it is the best way to lean down, get in, get out and strip the fat.

What is your supplementation like?

• BCAA’s
• Optimum Nutrition Platinum (Pre Workout)
• HydroWhey Protein Shake (Post Workout)
• Glucosamine
• Fish Oils
• Thermo Cuts

Favorite Quote?

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
-John F. Kennedy

Website: www.silianachanel.com

Photography © www.charleslowthian.com

Quick Stats:

Age: 30
Height: 165 cm – 5’5″
Weight: 58 kg – 128 lbs.

How did you get started with bodybuilding?

From a very young age, I was always the skinny kid. Leading into high school, I was often accused of being anorexic. This embarrassed me, especially considering I ate like a horse! I then proceeded to join a gym, but not for the reason most would join, I wanted to add some curves to my tiny frame. I grew muscle quickly and I loved the way my body looked, so I continued to lift heavier and before I knew it I was targeting specific areas to become more symmetrical for the stage. I entered my first IFBB Figure competition in 2011 and took out both the Victorian and Australian titles, this blew me away as I did not expect this at all.

So I now train specifically for Figure competitions and I absolutely love it!

Where does your motivation come from?

My motivation did and still does come from some of the most talented and aesthetically pleasing athletes in the industry. Before competing, my goal was to build a physique similar to that of Larissa Reis or Monica Brant. I loved the fuller, rounder look of each muscle belly. I was determined not to step on stage until I felt I had developed each muscle to the best of my ability, yet still remaining symmetrical. I have always admired the old school physiques, those pleasing to the eye including Steve Reeves, Sergio Oliva, Frank Zane and of course my ultimate inspiration Corey Everson. As for self-motivation, I thrive on bettering myself. I love how I can alter certain muscle groups by varying my technique. I consider the body as a work of art.

Bodybuilding should be about admiring the hard work that has gone into sculpting the physique, not about throwing heavy weights around or boosting ones ego at the gym.

What workout routine has worked best for you?

My routine has gone through many phases throughout the years. Originally I would spend hours in the gym, I loved it and I refused to leave until the bodypart I was training was burning or fatigued. Although this may have built the base I required to get to where I am today, I came to realise I could achieve better results by dropping my rest time between sets and not over-fatiguing the muscle. Now my workouts are around 45 minutes, and I vary from strength to isolation exercises, always changing my routine around. My weekly routine is never the same, but I will always include basic compound exercises.

Full Routine:

Monday: Legs

• Squats 4 X 5
• Walking Lunges 3 X 10
• Hack Squat 3 X 10
• Leg Extension 3 X 10 (Drop Sets)
• Standing Calf Raise 3 X 21 (7 X Toes Facing Outwards, Forward, Inwards)
• Seated Calf Raise 3 X 12

Tuesday: Shoulders/Triceps

• Standing Military Barbell Press 4 X 6
• Dumbbell Lateral Raises 3 X 12
• Reverse Pec Dec 3 X 12
• Plate Front Raises 3 X 12
• Rope Pulldown 3 X 12
• Skullcrushers 3 X 8

Wednesday: Rest Day

• Recovery day

Thursday: Chest

• Incline Bench Press 4 X 5
• Incline Dumbbell Fly’s 3 X 8
• Flat Bench Dumbbell Press 3 X 8
• Cable Chest Fly’s 3 X 12 (Superset with Pushups to failure)

Friday: Hamstrings/Biceps

• Dumbbell Hamstring Curls 4 X 8
• Standing Hamstring Curls 3 X 12
• Glute Hamstring Raise 3 X 8
• Ez Bar Wide Grip Curls 3 X 8
• Incline Alternate Dumbbell Curls 3 X 12
• Hammer Curls 3 X 12

Saturday: Rest Day

• Recovery day

Sunday: Back

• Barbell Bent Over Rows 4 X 6
• Lat Pulldown 3 X 8
• Plate Loaded T Bar Rows 3 X 10
• Unassisted Wide Grip Chin Ups (3 sets to Failure)
• One Arm Dumbbell Rows 3 X 8

If you had to pick only 3 exercises, what would they be and why?

1. Squats: Squats have so many added benefits which I don’t think many people are aware of. Not only are they great for overall leg development and firm glutes, but squats can also trigger the release of Testosterone and Growth Hormone into your body, vital for muscle growth and overall development of the lower and upper body. Also, performing squats (using the correct technique) has actually improved the overall strength of my lower back. For years I had a very weak back so I would avoid squats as part of my routine, I was so afraid that squats would injure me further. It wasn’t until I educated myself properly on the benefits of performing squats that my back has become stronger, not to mention overall mass in my legs due to being able to lift heavier!
2. Bent-Over Rows: Another exercise I was always very intimidated by, yet once I spent some time perfecting my technique my confidence grew and so did my back! I lacked overall density and mass, too afraid to ever go near this compound exercise due to my lower back injury. But, as with the squats, the more I utilised this exercise, the stronger my lower back became, allowing me to become stronger overall.
3. Dumbbell/Military Press: I decided to add this as one of my favorite exercises, but only reason being as it is required for my particular class. I am a huge fan of large, round delt caps on Figure contestants, and this exercise is also great for building overhead pressing strength, enabling me to perform heavier sets on dumbbell presses etc. As long as this exercise is performed correctly and the core is stabilized throughout, this would easily be one of my favorites for round, thick delts.

What is your diet like?

My diet throughout the off season has always been a little more relaxed. Through years of experimenting I have learnt my body best reacts to a moderately clean diet. Providing this is kept consistent, I have the opportunity to add in a couple of higher calorie meals per week (ie: Curries, Pizza, etc). Naturally, I have a very fast metabolism, so I always ensure I eat regularly, every 2-3 hours. To change things up a little, some weeks I will remove carbs from my diet and increase my good fats, ie: extra Avocado, Olive Oil, Nuts etc. This also allows me to assess how my body responds to certain foods types combined with timing throughout the day and around training times.

Full Diet: (Off Season)

• Meal 1: Oats & Rice Flakes, Blueberries, mixed with Vanilla Protein Powder
• Meal 2: 150g Turkey Burger, 150g Sweet Potato & Salad
• Meal 3: 150g Chicken Breast, 150g White Rice & Asparagus
• Meal 4: 150g Turkey Burger, 150g Sweet Potato & Salad
• Meal 5: 200g Steak, Salad & Avocado
• Meal 6: 200g White Fish/Salmon, Salad & Avocado

When trying to cut down do you prefer to use HIIT or just normal cardio?

Generally when preparing for a competition, I prefer to alter my calorie intake rather than performing copious amounts of cardio. My body type allows for me to only add some cardio during the final weeks of my contest prep, to which I will add Interval Training. This will consist of cardio first thing in the morning, and I will change it up by using the stepper, treadmill, and outdoor training. From previous experience, my body better responds to eliminating certain substances and portion sizes from my meals, and choosing leaner cuts of meat. This allows me to step on stage appearing fuller, with just the right amount of hardness for my specific division.

Too much cardio for me results in my body looking stringy and/or flat.

What is your supplementation like?

I use some supplements but they are very basic and generally only used around pre/intra/post workout. Pre/Intra workout I will sip on BCAA’s & Vitargo, and post workout I will have a WPI Protein Shake with added Glutamine. If I feel I need a little extra recovery during the day I will sip on more BCAA’s and Glutamine.

I also use Fish Oil Capsules, a Multi-vitamin and also Vital Greens everyday.

Favorite Quote?

“If you always do what you always did, you will always get what you always got”

SimplyshreddedTV

Rach White is also Featured in SimplyShreddedTV Episode 4 – Train Like Hell

Filmed and produced by Miguel Valenzuela

If you’re like most people, from time to time you’re going to find your motivational levels starting to wane, which can seriously derail your goals. Now let’s talk about what it’s going to take to increase your will to succeed. We hope this feature will help light that fire under your butt to go to the gym and push yourself to levels you never thought you could!

20 Of The Best Motivational Photos Part 15

“Man cannot remake himself without suffering, for he is both the marble and the sculptor” — Alexis Carrel

Bodybuilding Motivation

“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as you mind lets you. What you believe, you can achieve.” Mary Kay Ash

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” Mike Gafka

Motivational Clip

“The difference between the impossible and the possible lies in a person’s determination.” Tommy Lasorda

SimplyShreddedTV Episode 4: Train Like Hell

This video is a tribute to all the people out there who train with a fiery passion; who refuse to be deluded by gimmicks and fads that promise impossible results. This video is for you. Hard work may not be fashionable, but it never goes out of style. [Watch in Fullscreen HD]

Credits:

Written, Filmed, Produced and Hosted by Miguel Valenzuela
Music Credits: God Destruction, Suicide Commando, Hocico
Sponsors: Activewear Online
Athletes: Marko, Stacey Mc Mahon, Chris Jenkins, Rach White, Jay Jay Mitchell, Paapa Kweku, Nathan Roe, Renae Thomas, PJ Lee, Tammie Sarkozy, Natika Leanne, Eddy Ung & “Meataxe” Mark Taylor.