Entered a figure competition and was hooked! After that, I wanted to take my training and dieting to the limit and
Competing has always been in my nature; however, bodybuilding was not on my list until 2.5 years ago. After having my son, I was unhappy with how skinny and unshapely my physique appeared; and running and
playing rugby was no longer giving me the satisfaction I desired from a sport.
I began lifting and was skeptical at first of the changes my body could make
after having a child.
One year later, I entered a figure competition and was
hooked! After that, I wanted to take my training and dieting to the limit and
try bodybuilding. I began my contest prep 12 weeks out for the 2010 NPC
Northern and with the help of my amazing coach, Daniel Rocha, proper
supplements from Beverly International, and extreme dedication, I came in very confident and placed 2nd in my middle weight class.
DIET SUPPLEMENT SCHEDULE
I Prepped myself for my first figure show spending countless hours studying nutrition and supplements. However, preparing for bodybuilding proved to be more difficult, so I hired a coach. Here is what Daniel fromRocbodyfitness prepared for me at 7 weeks out:
Post training: 1 serving UMP then wait ½ hr until next meal
TRAINING / CARDIO
Even though I was a runner since 5th grade, I do not enjoy cardio any longer. I now realize the results you can get from doing little to no cardio if you follow a strict contest diet. Instead, I chose to do
supersets and posing in between for my conditioning. Throughout my prep, I
kept my reps in the 12 to 15 range and focused on squeezing the muscles really
hard. My favorite workout was always my leg day. At 6 weeks out, my leg
workout looked like this:
Leg Extensions 8x12-15 reps (drop set the last 3 sets)
Leg Curl 8x12-15 reps (drop set the last 3 sets)
Abductors (bent at the waist) 8x20-25 reps (squeeze glutes very
Calves 4x15-20 reps
I did only leg extensions and curls to aid in the muscle separation since I already had enough mass in my legs. Also, the abductors really helped
bring my glutes in tight and round. (This is always a trouble spot for female competitors,
so I highly recommend doing abductors)
Posing is the key to winning any show. You can come in with the hardest, leanest body and if you are lacking in the posing, you will be scored
lower. I began my posing practice 12 weeks out a couple of days per week for
45-60 minutes. At 6 weeks out, instead of resting between sets, I would do
posing to help with my conditioning. I did not want to step on stage and be
shaking or not able to hold a pose long enough. Toward the end, I was able to
hold all of my poses for at least 60 seconds without cramping up. When I
stepped on stage, the posing was easy, and I never broke a sweat.
In addition, taking progress pictures weekly and having my workout partner critique my poses were very helpful. On the day of the show, I had a
notebook with instructions of everything written that I should follow leading
up to and throughout the competition. I did not want to feel lost, so my
little notebook kept me focused. Keeping my feet up backstage proved to be one
of the most important things I did all day. This allowed me to have maximum
separation in my legs, since the blood was not pooled in them.
The 2010 Northern Ky show proved to be the best NPC show in the
nation. I am proud to have been a part of such an amazing event. Thanks to
all the amazing staff and especially Beverly International for offering amazing
products that deliver results every time. For those of you wanting to compete
for the first time, I would definitely recommend this show as a beginner. You will not be let down!
Jessica Smith at a Glance
Occupation or Education: Bartender, Personal Trainer, Student, Proud Mom
Family: Son (Tyson age 5)
Current Residence: Lexington, KY
Years Training: 2
Off Season Weight: 150 Contest Weight: 130
Favorite Bodybuilding Meal: Oats and egg whites have always been my favorite meal of the day.
Favorite Supplements: UMP is my favorite protein I have found. I love the taste of this protein combined with water.
In Your CD Player: A techno remix. I love working out to techno (keeps my heart rate up).
Most Inspiring Book: The Secret
Hobby or interests outside bodybuilding: Family! I love spending time with my son and volunteering in his elementary school. I enjoy helping others.