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relaxing a little at my in-laws this weekend.
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Background
Thank you for inspiring me to do a 12 week challenge, now that I won grand prize it will not go to my head. I am as open to answering your questions now as I was before! For healthy recipes, links and articles, please check out my health and wellness FB page "AJ's: Fit n Beautiful" The Marine Corps gave me my start. There's so much emphasis on good strong bodies and so many out-of-shape military members... it blows my mind. I wasn't an overweight one, but a weakling. I could pull my OWN weight, but heaven help me if I had to pull Sgt. ChunkyButt out of the desert! During my first deployment I started lifting to pass the time. The second deployment I began to get more serious. I've since competed in 3 NPC comps and am a certified AFAA instructor. I'm almost finished with kinesiology degree as well. I really wish that more people would care about their health and fitness.... and MORE IMPORTANTLY the health and fitness of their children.
It's a great stress reliever plus I enjoy feeling strong, looking lean and being healthy. I want to set an awesome example for my 3 young boys and to all whom I come in contact with.
mikatrockz's Progress & Goals
mikatrockz's Program
My Workout Program View My Full Workout Program
My Workout Program
I work my full body every week.
I usually do some form of spilts.
I deadlift.
I squat.
I superset.
I do intervals and plyos for cardio. That is it.
Also, I don't waste my time cuz time is precious. I support my gym and health goals with planned nutrition. 90% of the time I make well informed food decisions and 10% of the time I eat what I want (which is usually healthy anyways).
Plain and simple: Train hard, eat healthy.
My Nutrition Program View My Full Nutrition Program
Healthy choices year round.
My contest prep consists of the following:
Wide variety of vegetables (my favs are asparagus, kale, spinach, brussel sprouts, bok choy, sugar snap peas, squashes)
Lean meat- chicken breast, fish, shrimp
Protein powder
Egg whites
Fat free cottage cheese
Almond milk
Oatmeal, brown rice, sweet potatoes, apples
My normal eating combines all of the above with:
Fresh fruits (mostly berries)
Natural or lightly sea salted nuts and seeds (almonds, cashews, macadamias, pumpkin, sunflower)
Pancakes :P
I am otherwise non-dairy and very little bread foods, pastas, and white processed grains.
My Supplement Program View My Full Supplement Program
Cuz sometimes... its easier.
I drink whey for breakfast mixed as an iced mocha or frap so I can get a healthy does of protein and caffine.
If I don't have the above, I take ON Amino Energy for the same effect.
I mix microionized flavorless creatine and glutamine in with my water for an intra-workout drink to help grow my muscles.
If I don't have whole food available, I drink a whey shake + added glutamine post-workout + fruit.
I take fish oils + a multi + double the recommended amount of calcium.
When I've had a particularily strenuous workout, I take Muscle Pharm's BulletProof before bed to help with repair, recovery and a good night's rest.
My Motivation Program View My Full Motivation Program
About mikatrockz
Location: California, United States
Level: Amateur Type: Other Place: Did Not Placed
Location: Virginia, United States
Level: Amateur Type: Other Place: 1
Location: Virginia, United States
Level: Amateur Type: Figure Place: 6
bigcountryrhino
Always have to be inspired by Marines doing great things.
c.splettstoesser
She is a mother that has been going to school and serving her country with no excuses just pure hard work and dedication.
GunnyRod
From one Marine to another, Semper Fi. Way to lead from the front.
khe
This lil gal has amazed me at how she can balance a stressful life juggling 2 wild young boys in the daily grind, maintain a full college schedule at nearly a 4.0 level all while keeping a smile and great health! She gives me life energy!
Latest Forum Posts
Latest BodyBlog Entries
Updating
Posted in Other : Mar 15, 2012 8:19pmHello all! It's been crazy lately!
School is in full swing. I have three labs which have long written reports due each week... not hard but time consuming! and the tests! don't get me started.
Kids are doing well and growing like weeds. They never leave me alone and so I am left to do my hmwrk in the midnight hours.
The Arnold was AMAZING. The peeps at bodybuilding.com are all so very awesome. And i'm not just talking about the athletes and models... I'm talking all the behind the scenes people. I am so lucky to have the opportunity to be a part of t
...Determining Calories
Posted in Nutrition : Jan 24, 2012 4:51am
Time tested and true, calories in vs. calories out determines you weight loss or weight gain. Even the Twinkie guy proved that you can eat junk and still lose weight if you keep the calories controlled (but is that the best method? I think not).
Other people will argue that you don't need a food caloric deficit as long as you are doing enough exercise to off-set the calories. I think this is stupid as it is too much work/time/effort. You can eat a Snickers bar in less than 5 mins gaining 300 calories. How long will it take you to work it off? At le
...Dieting and the Arnold
Posted in Nutrition : Jan 23, 2012 6:49pmOkay everyone, as the military spokes model for bodybuilding.com I have been invited to the Arnold Sports Expo to meet and greet at the bodybuilding.com booth. This means I'm going to have three days of being clad in tight yoga pants and sports bras. If you know me, you know that I am a modest person, but this is more clothing than on a beach, right?!
Currently, I weigh about 118 in the morning and up to 122 at night... the difference is caused by water and food fluctuations. My hand BIA body fat calipers have been reading between 16.6% and 18%. On Wednesday I wi
...Visitor Comments
mikatrockz