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I want to introduce everyone to Lacey Lynn. She’s a trainer, fitness coach, competitor and fitness model. I came across some of her pictures online when I mistaked her for Jamie Eason. So I decided to interview her for an episode of my fitness podcast, which will air next week. After talking to Lacey on the phone a few times I came to the conclusion that she has a lot to offer both men and women. So I asked her if she’s blog her diet and training once per week as she prepares for the Arnold Classic Bikini contest and a national NPC qualifier in figure.
Here’s entry number 1 from Lacey. Enjoy and if you have any questions, leave a comment below.
January 3 2010
Hi everybody. My name is Lacey Lynn . I am a trainer , competitor and fitness model . I love everything to do with the fitness industry it is my absolute passion in life. and I’m excited for all of you to follow me on my Journey for the next 11 weeks. I will be competing in Columbus Ohio at the Arnold in the bikini division as well as Figure NPC Utah National qualifier. Both in March of 2010. I will be sharing with you over the next few months my diet and training.
Right now I’m approximately 14 percent body fat and 134 lbs. The next 11 weeks I will be concentrating on Clean balanced diet ,consistent cardio and Heavy weight lifting to keep my size while cutting body fat .
All equally important.
As a busy trainer I’m fitting in my workouts and cardio when I can . Splitting my weight training and cardio during the day . Training this week consisted of 5 days of cardio. Three days on the stair mill 40 minutes. Two days treadmill with interval training . As I get closer to the competitions cardio may be reduced or increased depending on my bodies progress . Every show is like a science project .
I learn more and more how my body will react and one day perfect my show prep.
This week my weight training consisted of 5 days of weight training . Isolation as well as circuit training. Two days a week I meet up with a group of 5 guys and one other female besides myself . We run through a mini boot camp changing up the workout routine .This week I would like to share with you a simple yet extremely intense round of training . We lift heavy and leave little time for rest.
The example below. If you are male I suggest you lift a little heavier then listed.
20 pull ups (assisted when can no longer do them yourself )
25 push ups
20 dips
20 dead lifts 110 lbs
10 tire flips
25 box jumps
20 lunges with 20 lbs in each hand
Lacey will be back next week with another installment. In the mean time, check out her portfolio on our Facebook page
Bikini competition diet plan FAQS
Q: I’m getting ready for a NPC bikini contest. What are some diet plan tips you can give me?
A: Well before I tell you how to diet for your NPC bikini contest, you need to tell me how long you plan on dieting before your contest. Is it a week away? Is it 12 weeks away? All of that matters. Let’s say that you have 12 weeks to get lean for your show. GREAT!
Commit to doing cardio three to four times per week to start. If you’d hire me as a personal trainer and diet coach I’d be able to tweak things as your metabolism adjusts.
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{ 9 comments… read them below or add one }
DAMN!!!!!!
I didn’t even realize there was a article with that picture.
More pics please.
Good circuit. Will give it a try.
Mark
Great idea for a section Jimmy! Can’t wait for the podcast.
Lacey-Love your figure and am excited to learn more about your training and nutrition.
Lacey-
Any food prep tips? Can you give us an idea of what your meals look like?
Thanks for doing this!!!!
Jennifer
Crazy body!
Do you take any supplements? If not, why?
Hot picture Lacey! Thanks for coming on this site and giving us some different perspective. Jimmy does great with his big arms and all but it’s nice to hear from a women.
Lacey or Jimmy I want to tighten up my glutes, what’s your favorite exercise for that?
Hi , Next week I will go through my typical competition diet.
I do take a few supplements some of my fav are Diamond Fire Its a Thermogenic. I also Like N.O Explode by vpx . My favorite protien is Cyto sport low fat cookies and creme .. mmm 
Favorite Glute workout I rock the stairmill nothing has firmed my glutes up faster. I also do deep squats with my feet six inches apart as well as little glute workouts like this one
http://i21.photobucket.com/albums/b273/BodyForum/Butt%20Exercises/butt-exercises-glute-kickbacks.gif
Lacey,
You most definetly have a fantastic figure, but I’m gonna have to say your self dedication and drive to help others succeed is even better. By sharing your secrets or better yet your training style helps other people achieve their goals. You are very motivating and I look forward to your next best shared practice. Stay on track! Good luck and thanks again! –Mc
Hi Lacey! I am a figure competitor. I also competed in the amateur arnold this year, as a figure girl! I am giving thought to trying bikini. I have no clue how the diet and training works for that! I was wondering if you could give me some info?
Thanks!
I wanted to let you know how much I appreciate every thing you’ve discussed to help increase the value of the lives of an individual in this subject matter. Through your current articles, we have gone through just a newcomer to a specialist in the area. It truly is truly a tribute to your efforts. Thanks
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