1. Biography
• Name: Kristen Adamson
• Age: 21
• Height: 5’7”
• Current Weight: 135 lbs.
• Body Fat: Currently 21 %
• Hometown: Toronto, Ontario
• Website: www.watchmemelt.weebly.com
• Facebook: http://www.facebook.com/home.php#!/kristen.v.adamson
2. What got you started in bodybuilding/fitness?
In 2007, a pivotal moment changed my life forever. In the blink of an eye, I went from walking across a side street, minding my own business, to suddenly waking up in the middle of the road in a pool of my own blood - I had been struck by a car.
The car had sent me soaring 10 feet in the air, slamming my face into the ground. When I woke up I remember screaming, noticing the large gap inside my mouth from where my front teeth had been shattered, and realizing that I couldn’t feel my legs from the waist down.
As I lay on the pavement staring at the blood fall from my face, I watched the driver of the vehicle flee the scene. And I knew at that very moment, that my life was never to be the same again.
A few months went by and of course, I thought I was handling things quite well - the doctors were impressed with my physical healing and I worked hard to be able to get back to normal. Then one day I just broke. My strong outer shell gave way, and all of my buried fears, nightmares, flashbacks and depression came to the forefront.
So, after much convincing from my boyfriend and family, I sought professional help. And eventually, this propelled me towards a better way of thinking and helped me decide what was most important to me in life - family and friends.
Although I still battled (and continue to today) stiffness, aches, pain and muscular tension, I found that I had a renewed focus and clarity in life. My goals became about living life to its fullest, being true to myself and about focusing on getting married and starting a family. Granted, I was pretty young to be thinking about my future as a mother, but I was happy to have realized how important it was to me.
About a year post accident, my symptoms began. I started having mood swings, cravings, hot flashes and night sweats - nothing you’d expect at the age of 19. So, naturally, I went to the doctor and got some tests.
The day I received those test results, was the day I thought my heart had stopped beating. To my absolute devastation I was diagnosed with Premature Ovarian Insufficiency (POI - a.k.a. Premature Ovarian Failure), and told I have a 0 - 5% chance of conceiving naturally. “How could this be? Why me? I’m meant to have children,” was all I could keep thinking.
I tried to hold it together, I really did. I put on my brave face, sucked back my tears and tried to convince myself that there was still a purpose to moving on. It was probably one of the hardest things I’ve ever had to accept.
I would love to say that at this point in time things started to look up for me, but unfortunately, the old saying, “bad things happen in threes” held true.
During my continued doctor visits, another test was carried out to determine the potential cause of my POI. And right when I thought things couldn’t get even more complicated, they did. I was diagnosed with an extremely rare genetic disorder called, “Small Supernumerary Marker Chromosomes” - which only exists in about .5% of the world’s population. To this day I still don’t fully understand how this may affect me.
So what did this all mean? I felt like my life was spinning out of control.
One bad thing after another kept happening to me - so much so that people made jokes about me being “cursed”. I had lost every ounce of control I thought I had over my life. I felt helpless.
Then, one day while surfing the net, I came across some material on bodybuilding. Little did I know, that day I had found something that was going to grant me back a sense of control and transform me into a healthier, happier and more knowledgeable me.
From that point on, bodybuilding, training, and fitness became my passion. I learned how to control my health and well-being, and how to use training as a way to de-stress and re-focus. Fitness became my answer - the sunshine that cleared my grey skies.
3. What keeps you motivated to train?
Obviously, results keep me motivated. But more than that – knowing that I am making a difference in other people’s lives. Many people have told me that I have inspired them, or I have helped them to realize their full potential, and this is very motivating for me.
4. What workout plan has worked best for you?
There really isn’t one workout plan that has worked best for me. I find that constantly changing it up is the most effective. My training routines vary every 6-8 weeks to ensure that my body never gets used to one particular plan. This workout plan below is an example of what I did during my recent four week dieting break. The purpose was to take advantage of the higher caloric intake and use it as an opportunity to strengthen some of my weaker muscle groups – back, chest and shoulders – which is why I tried to hit them twice a week. Since my lower body is already very strong and defined (for the body fat % that I am currently sitting at), I decided only to concentrate on it one day each week. Currently, I am back to a fairly balanced lower and upper body routine.
Monday: Shoulders, Triceps and Traps
• 10 x 3 sets of Bent Rear Delt Flies
• 10 x 3 sets of Shoulder Presses
• 10 x 3 sets of One Arm Rear Delt Rows
• 12 x 3 sets of Bench Dips
• 10 x 3 sets of Front Raises
• 10 x 3 sets of Upright Cable Rows
• 10 x 3 sets of Tricep Cable Extensions
• 15 x 3 sets of Dumbbell Shrugs
Tuesday: Chest, Biceps and Abs
• PM Steady State Cardio – 20mins
• 10 x 3 sets of Incline Dumbbell Presses
• 10 x 3 sets of Bench Knee Tucks
• 10 x 3 sets of Bicep Curls
• 10 x 3 sets of Cable Curl
• 10 x 3 sets of Chest Press (Machine)
• 10 x 3 sets of Hammer Curls
• 10 x 3 sets of Alternating Ball Holds
• 10 x 3 sets of Abdominal Pull Ins on the Ball
• 12 x 3 sets of Dumbbell Pullovers
Wednesday
• AM Steady State Cardio – 20 min.
Thursday: Shoulders, Chest and Back
• 10 x 3 sets of One Arm Rear Delt Rows
• 10 x 3 sets of Chest Presses (Dumbbell)
• 10 x 3 sets of Wide Grip Lat Pull Downs
• 20 x 3 sets of Alternating Front Raises
• 10 x 3 sets of Bent Dumbbell Rows
• 10 x 3 sets of Dumbbell Pullovers
• 10 x 3 sets of Incline Dumbbell Presses
• 10 x 3 sets of Bent Rear Delt Flies
Friday: Legs and Glutes
• 10 x 3 sets of Plié Dumbbell Squats
• 10 x 3 sets of Stiff Leg Dumbbell Deadlifts
• 15 x 3 sets of Dumbbell Calf Raises
• 15 x 3 sets of Butt Lift
• 8 x 3 sets of Leg Curl (machine)
• 10 x 3 sets of Leg Extension (machine)
• 10 x 3 sets of Squat to Bench
• 10 x 3 sets of Ball Hamstring Curls
Saturday: Abs and Back / H.I.I.T – 20 min.
• 10 x 3 sets of Wide Grip Lat Pull Downs
• 3 sets of Planks for 1 min. each
• 10 x 3 sets of Underhand Cable Pull Downs
• 15 x 3 sets of Side Crunches on the ball
• 10 x 3 sets of Bent Dumbbell Rows
• 15 x 3 sets of Leg Lifts
Sunday: Rest Day
5. What is your philosophy about cardio?
I believe that cardio is an excellent addition to any training regime; however it should not be the primary focus. Too much cardio will equate to muscle loss, and in the end you want to maintain and/or build muscle in order to be healthy, strong and create the best environment for your body to efficiently burn fat. Besides, “cardio bunnies” tend to lack muscle definition and usually carry a high body fat % because they have essentially burned away their muscle with too much cardiovascular training and inadequate diets.
6. What is your philosophy about weight training?
No matter what age or sex, I believe you should be weight lifting. Too many women are scared to pick up a pair of weights and I’ve also noticed that lots of people above the age of 35 (approx) tend to think they are too “old” to be lifting. I’m not sure where this type of ideology has come from, but I believe that weight training is one of the best things that young or “old” men and women should be doing to build or maintain muscle, strengthen their bones and joints, and improve their fast twitch muscle responses.
Without a solid muscular and skeletal structure, you’re body is like a house built on a brittle foundation – it’s weak and more susceptible to damage.
7. Do you prefer HIIT or steady state cardio?
I definitely prefer HIIT cardio as it is less boring, more explosive and I reap the benefits quicker. Steady state cardio, to me, is monotonous and repetitive – but I do it sometimes, anyway.
8. What are your top 5 favorite exercises?
My top 5 favorite exercises are:
• Bicep Curls
• Shoulder Presses
• Tricep Extensions
• Chest Presses
• Lateral Raises
9. What is your philosophy about nutrition?
Diet accounts for 80 percent of your results – making it THE most important aspect of getting the body you desire. I believe in beginners starting with calorie and macronutrient counting to help teach them about proper portion sizes and “eating for fuel” versus eating purely out of pleasure. Then, once the individual has learned the techniques they need for success, I believe that that can deviate from calorie and macronutrient counting because they have retained the knowledge. For me, however, I have found it the most effective to count and track my intake year-round, as it allows me to make subtle and controlled changes to my plan, resulting in great gains/results.
To make this style of nutrition “live-able” for me, I design one meal plan on Sunday that fits my numbers, grocery shop and prep my food on the same day and then I eat the same meal plan for seven days. I don’t get bored of food, so this works perfectly for me!
10. What nutrition plan has worked best for you?
Lately, I’ve been experimenting with eating more plant based protein sources. This includes rice protein, soy, beans, legumes etc. This doesn’t mean that I’ve gone “vegan” – I certainly still eat animal protein – but I am trying to balance out my meal plans in order to get more variety and see what works the best for my body. Since having switched to a more balanced protein (plant and animal sources) plan, I have noticed that I am getting much leaner, faster and I have more energy than before.
I also have noticed that incorporating reefed days are very effective for my body. They restore my glycogen levels, give me a burst of energy and confuse my body to ensure it continues to lose fat.
Here is an example of my caloric and macronutrient breakdown:
Normal Day
Cals: 1432
Fat: 48g
Carbs: 90g
Protein: 160g
Refeed Day
Cals: 1542
Carbs: 160g
Fat: 38g
Protein: 140g
Here is an example of my “normal day” plan:
Breakfast: Kristen’s Infamous Protein Pancakes with a Skinny Cappuccino
• Tassimo Skinny Cappuccino
For Pancakes, blend together:
• 150g of egg whites
• 15g of oatmeal
• ½ tsp of vanilla extra
• 1 package of Stevia
Divide the batter in half and cook two pancakes in 1 tsp of olive oil (1/2 tsp ea) and top with Molly McButter (butter flavoring) and Walden Farms Pancake Syrup.
Mid-Morning: Vegan Protein Shake
• 1 scoop rice protein
• 70g frozen berries
• 1 cup of unsweetened soy milk
Lunch: Fresh & Fruity Tuna Salad
• ½ apple chopped
• ¼ avocado chopped
• 1 pouch of tuna
• 1 Tbsp of fat free mayo
Mid Afternoon: Peanut Butter Raisin Treat
• ½ slice of raisin Ezekiel
• 15g of natural peanut butter
• 10 almonds
Dinner: Tofu Stir Fry
• 88g fat-free tofu (extra firm)
• ½ yellow pepper
• 1 tsp olive oil
• 1 Tbsp of reduced sodium stir fry sauce
Before Bed: Cheesy Eggs
• 1 cup of unsweetened soy milk
• 150g egg whites with 15g of goat cheese
11. What is your favorite cheat food?
Popcorn is my number one favorite cheat food!!! I know, weird.
12. What is your favorite health food?
Apples are my favorite – I crave them! I also love natural peanut butter. My favorite health recipe, though, is my protein pancakes with sugar free maple syrup – YUM (see my meal plan above)!
13. What supplements have given you the greatest gains?
I am probably one of the biggest Gaspari fans out there. I absolutely love Myofusion, Superpump250, SuperpumpMAX and SizeOn. They have worked wonders for me, and taste awesome!
14. What does your pre and post workout nutrition consist of?
Because of the time of day that I work out – right after work – I can usually get away with my mid-afternoon snack being my pre-workout snack. This usually consists of a complex carbohydrate and some protein. But, after a workout, I always have a protein shake.
15. Which tools have helped you most with your nutrition and training?
Nutrition Tools: Food scale, Tupperware containers, George Forman Grill, measuring cups and spoons, an apple cutter, an avocado saver and Zip Lock baggies.
Training Tools: Weight gloves, towel, iPod.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Bodybuilding.com, MuscleDog.com, Muscle & Strength and Facebook have all had played a role in my success. They have allowed me to connect with others in the industry and are a great place to go when you lack motivation or need information fast.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I always go to my online personal trainer first, Kim LaChance (www.iron-kim.com).
18. Who are your favorite fitness/bodybuilder competitors or role models?
Erin Stern, Stacey Oster-Thompson, Ava Cowan, Jamie Eason, Nicole Wilkins-Lee, Layne Norton, Kris Gethin…the list goes on!
19. What obstacles have you had to overcome?
Aside from the laundry list of adversities I faced (and continue to face) prior to my transformation, I’ve also had to overcome many social obstacles.
When you begin a sport like this—especially as a woman—you tend to receive a lot of “slack.” You get a lot of comments about being “masculine” or about being “butch” from uneducated people who don’t understand the way the body works and why training isn’t just for men.
In this sport, it’s important to stay driven and to constantly remind yourself that you are doing this for you. There will be people who don’t support your efforts and there will be people who don’t believe in you, and you can’t let them steer you away.
Stay true to yourself and to your goals and there is no telling how far you will go – physically, mentally, professionally and spiritually.
20. What was the biggest mistake you made when you first started training?
The biggest mistake I made when I first started training was developing an “all or nothing” mentality. When I get passionate about something, it becomes my life. But I’ve learned that a healthy passion is one that you can work into your current life, and one that you can focus on in the long term, not just the short term.
21. What tips would you give to a beginner?
Empower yourself with knowledge, abolish any myths you’ve heard with facts, have a plan for everything and don’t let others bring you down!
22. What are your future fitness goals?
After shedding a bit more body fat and working to building a little bit more muscle on my upper body to help balance out my physique, I plan to compete at the end of 2011 or the beginning of 2012.
In the meantime, I am working on my long term career in this industry by taking courses, building my modeling portfolio, doing some freelance writing and getting into motivational speaking.
In the near future, I plan to launch my professional website www.kristenadamson.com.
23. Where can we find you on MuscleDog.com?
Check out my profile, takeitoff. From there you can follow my stats, photos and more!
