Back in the Bikini Competing days...

This post is briefly about how I got started with competing in bodybuilding classes. I don't intend for anyone to do the same things that I did, I just wanted to share the process I took. I graduated from Kennesaw State University with a degree in Exercise Science. The classes involved with my major is what initially got me interested in competing. The idea of applying my knowledge to my body and seeing the science behind it was very interesting to me. I met a few people who competed and also read a lot about competing, and I thought it was very interesting. I wanted to set a goal for myself, and achieve something that I think is admirable. I had always been pretty involved athletically growing up with sports like volleyball, cross-country, and track. Those activities helped me be more prepared with the workload that came with competing in bodybuilding competitions. This experience allowed me to venture out and try a new side of the athletic world. I think positive experiences are the things that make life exciting, and I want to experience as much as I can. I want to look back on my life and be proud of all of the things I accomplished. So competing was a step into that direction!

Several photos of the kinds of things I did during my time in the Exercise Science program.

During the off-season of training my main focus has been to just eat healthy. I place a lot of focus on eating a lot of vegetables, complex carbohydrates, lean proteins, fruits, and healthy fats. I personally don’t count calories; I just listen to my body and eat when I am hungry and stop when I am satisfied. I want to eat enough to fuel workouts, and help support metabolism and fuel muscles. It is also important to drink enough water, not only do you need it, but it’s great for getting glowing skin! I also believe in having a cheat meal and enjoy life. Don’t restrict yourself too much! I usually plan my cheat meal around a social event, which makes it even more enjoyable. A few weeks before my show, I tried to cut down on salt intake, which is supposed to help lean your body out. I did not use salt on any of the foods I cooked, or any hot sauces. I got my sodium intake naturally from meats such as chicken. I reduced my calorie intake a little bit the week before the show.

Sample of some of the meals I ate throughout the process.

I tried cutting down carbohydrates once for about a week or two, but struggled with it and did not like the outcome. I heard a lot of people talking about how it will help you cut down on fat, but I felt tired and irritable all the time, which made my workouts sluggish, and I did not get much done. After taking classes on exercise and nutrition, how I was feeling made complete sense. Carbohydrates are broken down much easier into glucose than any other substance such as , protein, fat, and etc. Glucose is the major fuel source for your brain. Fatigue and being “moody” are pretty common side effects. So that explained why I was tired all the time, and why I couldn’t get through my workouts. Carbohydrates also cause the body to store larger amounts of water due to it chemical structure, and so when you stop eating carbohydrates the weight you lose tends to come a lot from water. Which that doesn’t seem bad! But the moment you start eating carbohydrates again, your body will begin storing water, and you will gain the weight back. I learned all of this after taking nutrition classes at my college, which made me realize why low to no carbohydrate diets aren’t always good for you. It is best to find a balance. Yes carbohydrates may help you lose fat, but it may make your workouts not as efficient. This is what I believe, but I also think if something works for you and you are comfortable with it then go for it!

My crazy intense tan for the competition. It was kinda scary looking......

For my first competition the supplements I used were a pre-workout, whey protein, and a multivitamin. I am not very big on taking supplements. After several nutrition classes, the science of how supplements are suppose to work doesn’t quite match up. To this day I only take whey protein (syntha-6), a multivitamin, and caffeine. I get any other nutrients I need from a well balanced diet. This is what I do, because pre-workouts and fat burners often made me feel dizzy and sick. I would only take the recommended dosage and no more. The negative side effects I experienced encouraged me to intake less supplements, especially those that have poor research behind them. I would encourage those wanting to try different supplements to research the product before you buy! As for training, resistance training/ weight training is the major component of my training routine. I use a split routine, and depending on if I am in-season or off-season I work out 5 to 6 days a week. I will have heavy days and light days, and I am usually training for hypertrophy (7-12 reps for 3 sets). Since bikini is very focused on the lower body, I will place a lot of focus on the lower body. I often change my workout routines for my legs and lift heavy. I will usually do cardio twice a week, but it is usually in the form of a HITT routine, or using a stair climber. A few weeks before my competition, I would do 15 minutes on the stair climber everyday. If you want to do cardio, don’t run your butt off! Literally! Always add incline or some type of resistance to your cardio routine to help keep your leg and glute muscles growing. As for future plans, I am hoping to keep competing in NPC competitions, and see how far I can go with it! I am graduating from undergraduate this Spring, and plan to attend Occupational Therapy School in the Spring of next year. I will also be working for the Atlanta Braves this summer on the Tomahawk Team! Which I am very excited about! I’m ready to set new goals for myself in the future, and see those goals come true as well! Leave in Questions below and look for more blog post for workouts! Life is to be experienced, Journey wisely! Kelly Fitzgerald

#Fitness #Bodybuilding #workouts #health