Fitness Amateur Of The Week: Jessica True

Name: Jessica True
BodySpace: brighteyes7023
Facebook: Jessica True
Age: 33  Height: 5’5″  Weight: 125 lbs
Location: Lexington, KY
Years Competing: Since 2009

Q

How Did You Get Started?

I started lifting in 2002. My sister and I often worked out together, so for fun we entered the 2003 Bluegrass Muscle Classic as Figure Competitors. We had no clue what we were doing – off the rack suits and no professional spray tans!

Amazingly enough, I took home first place! 2004-2008 I worked out just to stay in shape. In 2009 the National Physique Committee added the Bikini division which was a much better fit for me.

Since then I’ve done about 8 shows. My career highlights are:

  • Bluegrass Muscle Classic – 1st place Bikini Tall and Overall
  • 2009 Kentucky Muscle – 3rd place Bikini Tall
  • 2011 Southern Kentucky Classic – 1st place Bikini Tall and Overall
  • 2011 IFBB North Americans – Top 15 Class C

What Workout Plan Worked Best For You?

Day 1: Chest

  • Incline Dumbbell Press Incline Dumbbell Press

    4 add sets of 12, 10, 8, 6 reps

  • Dumbbell Flyes Dumbbell Flyes

    4 add sets of 12, 10, 8, 6 reps

  • Barbell Bench Press Barbell Bench Press

    4 add sets of 12, 10, 8, 6 reps

  • Machine Press Machine Press

    4 add sets of 12, 10, 8, 6 reps

  • Cardio Cardio

    20 minutes

Day 2: Quads/Hams/Calves

  • Hack Squats Hack Squats

    4 add sets of 12, 10, 8, 6 reps

  • Leg Press Leg Press

    4 add sets of 12, 10, 8, 6 reps

  • Leg Extensions Leg Extensions

    4 add sets of 12, 10, 8, 6 reps

  • Lying Leg Curls Lying Leg Curls

    4 add sets of 12, 10, 8, 6 reps

  • Lunges Lunges

    4 add sets of 12, 10, 8, 6 reps

  • Standing Calf Raises Standing Calf Raises

    4 add sets of 12, 10, 8, 6 reps

  • Seated Calf Raises Seated Calf Raises

    4 add sets of 12, 10, 8, 6 reps

  • Cardio Cardio

    20 minutes

Day 3: Off

Day 4: Back

  • Deadlifts Deadlifts

    4 add sets of 12, 10, 8, 6 reps

  • Bent-Over Barbell Row Bent-Over Barbell Row

    4 add sets of 12, 10, 8, 6 reps

  • Close-Grip Pull-Downs Close-Grip Pull-Downs

    4 add sets of 12, 10, 8, 6 reps

  • Wide-Grip Pull-Downs Wide-Grip Pull-Downs

    4 add sets of 12, 10, 8, 6 reps

  • Dumbbell Rows Dumbbell Rows

    4 add sets of 12, 10, 8, 6 reps

  • Cardio Cardio

    20 minutes

Day 5: Arms

  • Barbell Curls Barbell Curls

    4 add sets of 12, 10, 8, 6 reps

  • Dumbbell Curls Dumbbell Curls

    4 add sets of 12, 10, 8, 6 reps

  • Close-Grip Bench Press Close-Grip Bench Press

    4 add sets of 12, 10, 8, 6 reps

  • Skull Crushers Skull Crushers

    4 add sets of 12, 10, 8, 6 reps

  • Dips Dips

    4 add sets of 12, 10, 8, 6 reps

  • Cardio Cardio

    20 minutes

Day 6: Shoulders/Calves

  • Dumbbell Presses Dumbbell Presses

    4 add sets of 12, 10, 8, 6 reps

  • Upright Rows Upright Rows

    4 add sets of 12, 10, 8, 6 reps

  • Bent-Over Lateral Raises Bent-Over Lateral Raises

    4 add sets of 12, 10, 8, 6 reps

  • Lateral Raises Lateral Raises

    4 add sets of 12, 10, 8, 6 reps

  • Standing Calf Raises Standing Calf Raises

    4 add sets of 12, 10, 8, 6 reps

  • Seated Calf Raises Seated Calf Raises

    4 add sets of 12, 10, 8, 6 reps

  • Cardio Cardio

    20 minutes

Day 7: Off

Note: This is week one. On my progress I may/may not add 10 minutes of cardio each week to my sessions. These are all add sets. I do not work my abs.

What Nutrition Plan Has Worked Best For You?

As far as contest prep, a ketogenic diet worked the best for me. I felt great and had few cravings.

Since I’m not doing a show anytime soon, I have altered Beverly International’s maximum muscular weight gain program and that’s what I’m following now.

Meal 1

Meal 2

  • Tuna

    1 can

  • Cottage Cheese

    1/2 cup

  • Pineapple

    1 snack-size cup

Meal 3

  • Roast Beef

    4 ounces

  • Swiss Cheese

    1 ounce

  • Rye Bread

    2 slices

  • Apple

    1 apple

Meal 4

  • Multi-Source Protein

    1-2 scoops

  • Almond Butter

    1 tablespoon

Meal 5

Meal 6

  • Multi-Source Protein

    1-2 scoops

  • Almond Butter

    1 tablespoon

What Supplements Have Given You The Greatest Gains?

Glutamine Select helps with my recovery and soreness. Beverly International chocolate Muscle Provider and Optimum Nutrition chocolate peanut butter casein are quality protein powders that taste great and help build muscle.

Morning/Pre-Workout

  • Pre-Workout Booster

    1 serving

  • Vitamin D-3

    1 serving

Intra Workout/Fasted Cardio

  • Beverly International Glutamine Select

    1 scoop in water

Afternoon & Before Bed, Or As A Meal Replacement

  • Beverly International Muscle Provider

    1-2 scoops

Before Bed

  • Optimum Gold Standard 100% Casein

    1 scoop

Why Do You Love Fitness/Bodybuilding?

I love fitness because it’s so rewarding. It’s a great feeling knowing you inspire others to live a healthier lifestyle. You also feel proud and empowered as your physique transforms.

What Motivates You To Follow A Healthy Lifestyle?

Until recently I would have told you music, compliments or even criticism. But I just had the pleasure to train a first-time figure competitor. This girl is beautiful inside and out. It’s so easy to get a negative attitude when you’re tired and hungry, but this girl always had a smile on her face. She was always excited about her progress, never down about things that could’ve been better. She followed her nutrition and workout regimens to a ‘T’. Her attitude was contagious!

What Made You Want To Achieve Your Goals?

I’m a goal-oriented person and it’s easier for me to stay focused when I’m working towards something on a particular date.

What Are Your Future Fitness/Bodybuilding Plans?

I have decided I won’t be stepping on stage in 2012. During this time I’m spreading my knowledge to other females just getting started in the sport. In 2013 I will debut in the Masters Division.

What One Tip Would You Give Other Fitness Competitors?

If I could offer one tip to those getting started in fitness it would be to never let someone tell you that you cannot achieve your goals. This sport is mentally tough! It involves dedication, long hours, lots of planning and preparation, and criticism (constructive and destructive). Oftentimes a support system isn’t there and people give up too soon.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I admire any competitor that has worked hard to get where they are and remained humble. Some of my favorites are Nicole Nagrani, Jamie Eason and Phil Health.

What Features Do You Use On Bodybuilding.com?

The SuperSite has a plethora of information and is my favorite feature. I post progress pictures and stay connected with people who have similar goals on BodySpace. I also order some of my supplements from Bodybuilding.com. They have competitive prices and great customer service.

Photographic Credit

Gustavo Alfaro, http://ift.tt/1pu3FoI

Amateurs Of The Week Main Page

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