Supplements and Carb Loading

Hey everybody,

Sorry its been a week since my last post. I have been extremely busy. Trying to catch up on all my emails and clients workouts is keeping me on my toes!

I get alot of emails on what supplements I take. So I wanted to touch on that today.
Here are my supps as follows:
Womens multivitamin
fish oil and flaxseed oil
Glutamine ( a must!!! Helps with muscle recovery)
Jointment
BCAA (amino acids are very important)
Beta-Alanine ( this helps build muscle without gaining bodyfat, good dosage is 2-3 grams pre and post workouts)
D3 (good for muscle size and burning fat)
Amino Energy by Optimum Nutrition
As far as protein powder I use Either Dymatize or Lean Body by Labrada Nutrition. I bloat easily so I can not use Whey has to be isolate.
So there are my supps sounds like alot by its so routine for me its not an issue. I firmly believe supps are very important and is vital in my program. Some people dont like to take them but if I didnt I wouldnt look as good as I do and feel as good as I do.

Another question I get is about how to "carb up"? I use this technique alot.
When you consume any carbs they get stored in your muscles as glycogen. Glycogen pulls large amounts of water into the muscles giving them that full look, or pump as we say.This is how to carb load: A day before you want to have full muscles or look your biggest (in a good way) eat about 4 grams of carbs per pound of bodyweight. For the first 4-6 hours of the day eat simple carbs like sugar, fat-free candy and white bread. Later in the day use slower-digesting complex carbs like sweet potatoes, whole grain bread and pasta and oatmeal. This will help prevent the carbs from turning into bodyfat. Carb loading in this way works best if you first carb deplete for three days prior by eating less than 1/2 of carbs per pound of your weight, then up it to 4 g per bodyweight for two days. Any questions on this feel free to email me at jaimi_mize@yahoo.com

I will be hitting shoulders tomorrow so Ill fill you in on my workout afterwards.I have gained alot of muscle in a short period of time. I have been asked how and my answer always is I EAT!!! that is the best way to gain muscle. Eat to grow! Make sure you are choosing the right foods so it is not turning into bodyfat and into good quality muscle. Email me for tips jaimi_mize@yahoo.com

Go Cowboys!!
Stay Blessed!
Jaimi Mize
Ladybug Fitness

Motivated to succeed!

Hey my friends,

Since my last post alot has happened. I hope you took time to remember 9/11 victims it was a somber day. We will never forget them. I remember that day like it was yesterday I was home sick from work and when I woke up that morning I saw the 1st trade center fall. I vow to always have a moment of silence on that day. God Bless those families.
Late Sunday I was also awakened by a friend of mine to tell me my good friend Pro Bodybuilder Art Atwood had passed away I was very saddened by this news. He was a good man that I will never forget. I pray for his family during this time.

Gotta be strong and move on.........

Yesterday I had a great shoulder workout. I just pushed and pushed feeling very strong and motivated! Here was my workout:
Dumbbell shoulder press went all the way to 45's with not spot for 8 reps, mad cause I know I could have done 50's, hate when I fall short of myself!
leaning db laterals (ones where I hold on to bench and lean out) supersetted with standing db lateral (side raises) but I faced my palm back and came down behind my glutes only using 20's, I suggest using low weight on this cause of angle
hammer strength shoulder press machine- 3sets
Reverse pec deck machine- again I dont sit down I lean with my toes on ground
one arm front raises on cable machine supersetted bent over cable rear delt raises (use both sides of cable machine) then stand straight up and do burn out sets of standing lateral side laterals with cable (this giant set was killer burn!!)
db upright rows supersetted db rear delt raises lying face down on incline bench
ended with burn out sets on lateral side raises machine, seated
I ran outside in the am for 30 mins and after this workout I did 45 mins stepmill

Since I am 8 weeks out, my diet is changing somewhat. I cant give detailed info do to my trainer Im using. But lets just say my carbs are being played with on a daily basis. Everybody body is different and mine reacts better to low carbs but I dont want to look flat on stage so we had them when needed. If you have any diet questions feel free to email me at jaimi_mize@yahoo.com Please just questions I cannot write you put a detailed diet due to all emails I get. If you do want a detailed diet I have nutrition programs just ask me and I will send you my prices. XOXO

Tonight is just cardio, I will be hitting the ole' stepmill for a hour! Yes! I cant wait :/

Olympia is approaching next weekend cant wait! Good luck to all the pro's!!!

Stay Blessed!
JAimi Mize
Lady bug Fitness

Killer Back Day :)

Hello friends!

Hope this Friday finds you well. T.G.I.F.!!!!!!!!

I just got back from my first run in awhile. I personally hate running on the treadmill so when the weather turns cooler outside I run. Today I started with a 30 min run I walked from time to time. I feel great now!!!!

Last night back workout was killer!!! I walked out of gym absolutely exhausted. (best feeling) Im a musculardevelopment.com junkie, if you never been to that site its a bodybuilding site that has anything and everything. They post videos of elite bodybuilders workout and I often go there for motivation and workouts. So last night I did Pro bodybuilder Debi Laszewski's workout. I will post actual video of her workout that I did on my facebook page. Warning this is an advanced workout so if you are just beginning to workout email at jaimi_mize@yahoo.com and ill get an beginner version of this workout.
Back:
warm up with rope pullovers
free motion pulldowns supersetted with rope pullovers
wide loop pulldowns supersetted with free motion machine with outside grip
reverse grip pulldowns supersetted with rope low rows
pullups ( you can do assisted if you can do regular) supersetted with pullovers with straight bar
upright row machine (outside grip) supersetted with dumbbell shrugs, seated
narrow grip low rows supersetted with shrugs (take ez bar and shrug behind your back)
upright row machine with reverse grip
deadlifts
So as you can see a very intense workout. I choose her workout cause it was long and she workouts out like me. I like to hit every angle of the muscle im working and will not leave gym till im exhausted every single muscle fiber! Watch her workout! Only thing I had a problem with last night was i was supersetting but people would take my machine that will happen just move on and come back you cant hog the whole gym. So write workout down on a post note (cheat sheet) or if you have a workout log book and kill it!!!!

Starting next week my cardio will go up and my diet will change so stay tuned!! I will be 8 weeks out tomorrow! Crunch time!!!

Tonight gotta hit legs. It will be an intense workout for sure! Praying no puke lol

Alright guys till then Stay blessed!
Jaimi Mize
Ladybug Fitness

Hello!!!!!!!!!!!!!

Hey my peeps!

Sorry it has taken me so long to get my blog back after holidays but Ive been so darn busy. :)Hope everyone had a great holiday. Mine was great spent some time with family and lots of good eats I couldn't touch :( but just cause im dieting doesn't mean I cant be social.

So lets do some catching up!

Yesterday I hit shoulders ( I took Monday off couldn't get to gym in time before it closed since it was a holiday)
My shoulder workout was a follows:
started with dumbbell shoulder press( was feeling very strong just cause I took some days off from the gym) didn't have a spot but I still did 50 pound dumbbells on my last set for 6 reps. Very important to always go heavy on shoulders to help with roundness on stage.
then did leaning lateral (side raises) I love this move use a incline bench propped up all way and place your feet together close to bench one hand on other side of top of bench the lean out to side and do side raises and switch sides. This move is very good at isolating the shoulders. I supersetted this with dumbbell front raises.
hammer strength shoulder press machine
Then went onto the cable machine. I did bent over cables for rear delts (criss cross hands) supersetted with laterals raises basically just stood straight and did side raises burn out sets.
went onto cable upright rows
reverse pec deck for rear delts(again my angle is different I lean on chair not sit)
took ez bar and did behind the neck presses
ended with burn out sets on seated lateral machine so it hits my traps too
Sounds like alot but I like to exhaust my muscles until I feel like I cant do anther thing. I looked really lean today some new veins coming out love this stage in contest prep when you finally see results day by day. 9 weeks out!!!!!

Since the weather is finally cooling down here in Texas. Its been in the 80s so I will be doing my cardio outside as much as I can. running outside is my fav still have to hit the step mill for glutes. So my game plan running outside in morning and stepmill at night.

Tonight is back night Ill let you know how it goes tomorrow. It will be alot of supersets I know that for sure! V- taper!!!!

My diet is basically the same. Im playing with carbs a little cutting back one day and will add carbs back again another. Just trying to see how my body will react.

My friend sent me a video I will post it on my facebook page it is powerful I love motivating videos!
My favorite line out of this video
"Most of you say you want to be successful but you dont want it bad you just kinda want it, you dont want it bad you want to party, you dont want it as much as you want to be cool....."
Watch it get inspired!!!!

Until tomorrow....Stay blessed!
Jaimi Mize
Ladybug Fitness

The Power of Passion!

Hey my peeps!

Just wanted to share this with you!

Think about the last time you tried to accomplish something that your heart was not truly into. My guess is that it didn't produce much. When passion is lacking so too is the amount of energy and effort you're willing to put into a given endeavor. It's always a recipe for failure.
Find your passion and focus on it. If that passion is true, no amount of effort or dedication is ever too much or done in vain. If you ignore these forces of nature, all that can come is regret. Passion will never steer you wrong.
This applies to bodybuilding or anything. If your passion lies in building a more massive, symmetrical physique, expend all necessary energy to accomplish that goal. Dont get caught up in all the bs.
These are the undertakings that you will find the most productive and in the end the most rewarding. No one can tell you what to be passionate about- not society, not even friends or family. Somewhere inside, you know what drives you. Stick with that.
I like to think of success as doing what you love to do and doing it well. Fortunately you'll find that the things you are truly passionate about are the things you're best at. Passion fuels success. Anything performed with love and a purpose will prevail over something done with melancholy and indifference. (thank you- Joe Weider for your inspiration)

Everybody have a safe and fun Labor Day weekend!!!
My blog will return on Tuesday will lots of info and updates! 9 weeks out tomorrow!

Stay Blessed!
Jaimi Mize
Ladybug Fitness

Delt Domination!!

Hey folks!!

Hope this Day before TGIF finds you well. I feel much more rested than yesterday. Even though a suffered a mild stomach ache last night that kept me in bed most of the night when I got home from the gym. Im feeling good now and ready to take on this day!

Last night 's shoulder workout was the bomb diggity! Blood was pumping and muscles were looking nice and full. I had a workout partner which helps when I need to go heavy especially on pressing movements. Having a good workout partner is very important. You need someone that will push you beyond what u would do by yourself, that wont talk your ear off and one that knows how to spot! My pet peeve is when a spotter pushs the weight for me at least hear me grunt before you help me geez! I actually prefer working out by myself but needed to try and max out on presses.

Last night's shoulder workout:
-started with db shoulder press did 4 sets ended with 45's for 12 reps was going to go up to 50's but my rigth shoulder was giving me fits so i will attack the 50's next week
-db laterals (side raises) did 3 sets of 12 with 25's last set I dropped weight and had my partner put resistance on my arms as I try to raise them as if i had dumbbells in my hand did that till i couldnt raise my hands anymore(stold that from the awesome DLB!!)
-db front raises 3 sets
-on cable machine did bent over flyes to target the rear delts supersetted with barbell upright rows
-then i did a different angle on cables again targeting rear delts raised the cables up to shoulder level criss crossed my hands stand straight up and with elbows sightly bent beginning with hands in middle slowly pull arms out to side keeping them shoulder level.
-went to shoulder press machine I sat backwards on it and pressed it up that way feel it in my front delts love the angle!
-ended with the seated lateral machine I like to end with this cause it also hits the traps as well. my last set i do burn out sets till im blur in the face :)
It was a very good workout! I didnt do cardio cause my stomach started hurting at end of my workout so i had to go home and skip cardio which I hate to do.

Tonight is my off day at the gym! Which I really need. I cant stress enough how important rest is to grow! I see guys in the gym all the time who workout every single day and the look horrible. They have flat muscles and look very drained. The best bodybuilders in the world give there bodies at least one if not two days off a week to rest. REST TO GROW!!!

My diet is going good no changes still the boring high protein and high carb diet. Although last night when I left gym even though my tummy was hurting I was craving a hamburger sooooo bad! I had to remind myself its just a 2 second gratification them bam its on yo hips!! Not worth it for two seconds of delight.

That's it for now!
Stay tuned tomorrow for more of my contest prep!

Stay Blessed!
JAimi Mize
Ladybug Fitness

Baby Got Back!!!

Hey everyone! Happy hump day! We are half way to Labor Day weekend! Booyay!!

Im exhausted I swear I feel like I just laid down when my alarm clock went off. Hate that but time to make things happen!

I had a very good leg workout yesterday focused alot on my glutes since that seems to be my weak area. Here is my workout I ended up doing:
-Started off with leg extensions to warm up, then treading up did about 8 sets on extensions on last set did the "Quincy Taylor" move I told you about yesterday that helps with definition tucking your hips up and squeezing quads with every rep
-Next, leg press, heavy last set just one plate did 100 reps (burn baby burn!!) I also supersetted this with step ups not allowing my foot to bounce off ground for momentum super burn on glutes
-Plie' squats (point your toes out to target your inner thighs)- I put two 10 pound plates on ground shoulder width apart and placed my heels on plates it puts more focus on your glutes
-Hack squats I alternated regular hack squats then would turn around point toes out wide again to put focus on inner thigh and glutes I supersetted this with split squats ( using a bench place one foot on bench and in lunge position wide on you can lunge down)
-lying hamstring curls I went extremely heavy by end maxed out around 200 supersetted with calf raises
-ended with this awesome glute machine making sure I squeeze with every rep to get full effect cause alot of glute machines do the work for you.
So intense workout but as you can see no deep squats for me partly due to the fact I forgot my lifting belt (safety comes first) and my knee was bugging me a bit but no worries I made up for it!
I finished my gym time with a hour on elliptical followed by stretching

Tonight I have a very heavy shoulder workout. My favorite bodypart to work cant wait!!!
I put alot of focus on lateral movements to round out my shoulder caps. So ill post my workout tomorrow! Stay tuned!!

Diet is still same high carbs and high protien for the time being :)

There comes a time when you are in the gym and tired or hungry or just not motivated I want you to remember this:
Yesterday as I was struggling to get through legs wanting to quit when Im not a quitter! I was doubled over breathing heavy from hack squats and look up to see this man on an ab machine. It was the ab machine where you had to tuck your legs under and the handle bars where above you and you had to pull down to crunch in, just to set the scene up for you. But one problem the man didnt have a right arm and his left arm was only past his elbow. This man (my unspoken hero) kept trying to pull up on this ab machine and it wouldnt move as many of us know its hard to work that machine without using handles. He tried over and over again he was able to use his short arm a bit and it would move maybe an inch. But he tried and tired and finally he got the machine to work just like if I were on it. That motivated me so much! If a man with no arms can work that machine I could sure get through my leg workout! He never gave up no matter what!! He should be an example to all of us! No matter your short comings you can accomplish anything if you put your mind to it!!

On a lighter note my glutes are really starting to make an appearance oh yeah! J Lo better look out! ;)

Stay blessed!
Jaimi Mize
Ladybug Fitness