1. Biography
• Name: Ashley Gay
• Age: 27
• Height: 5’5”
• Weight (Contest): 130 lbs.
• Weight (Off-Season): 135 lbs.
• Body Fat: 12%
• Hometown: Texas
• Gym: Gold’s Gym
• Profession: Owner of The Occasional Cookie and NASM Certified Personal Trainer.
2. What got you started in bodybuilding/fitness?
I was always active as a child and growing up, but I didn’t begin competing in fitness until just recently, in 2009. When my 13 year career in gymnastics ended, I began missing my toned athletic body and the thrill of the competition. I saw weight training and getting up on stage to compete against others as a logical transition.
3. What keeps you motivated to train?
I get really motivated when I know I am on the right track and I can start to see results. Since I did so many competitions in one year, I am able to look through pictures and see my body transform from each competition. It’s a great feeling to know that all my hard work is paying off.
4. What workout plan has worked best for you?
Monday: Legs / Abs / Cardio
Warm-up 10 minutes - Fast walking on treadmill
Legs
• Walking double lunges with weight (3 sets of 12 on each leg)
• Hack squats (3 sets of 12 with increasing weight) with calf raises
• Squats with increasing weight
• Calf raises with weight
• Leg press single wide leg (3 sets of 12 with increasing weight) with single leg calf raises
• Leg press feet together (3 sets of 12 with increasing weight) with calf
• raises
• Leg Curls
• Leg extension
• Stiff-leg deadlift
Abs
• Weighted incline sit-ups (3 sets of 15)
• Sit-ups no weight hold 3 seconds slow down (3 sets of 15)
• Lower back raises with 10 lb weight
• Sit-ups legs bent 90 degrees with 25 lb weight on shins (3 sets of 15)
• Cable crunches with ball or ½ ball
• Reverse crunch
• Hanging leg/knee raises
Cardio - Fast walk incline 20 min
Tuesday: Triceps / Biceps / Cardio
Warm up 10 minutes - Fast walking on treadmill
Triceps
• Skull crushers
• Kick backs
• Incline tricep extension
• Lying tricep extension straight to close grip press
• Dips
• Cable press with rope
Biceps
• Hammer curls
• Wide Curls
• Single bar curls
• Cable curls
• Assisted chin ups
Cardio - sprints 20 min
Wednesday: Chest / Abs
Warm-up 10 minutes - Fast walking on treadmill
Chest
• Bench press
• Incline bench press
• Decline bench press
• Cable flyes
• Dumbbell press
• Dumbbell flyes
• Push-ups feet on ball
Abs
• Weighted incline sit-ups (3 sets of 15)
• Sit-ups no weight hold 3 seconds slow down (3 sets of 15)
• Lower back raises with 10lb weight
• Sit-ups legs bent 90 degrees with 25lb weight on shins (3 sets of 15)
• Cable crunches with ball or ½ ball
• Reverse crunch
• Hanging leg/knee raises
Thursday: Back / Cardio
Warm-up 10 minutes - Fast walking on treadmill
Back
• Incline bench pull
• Wide grip chin up
• Cable rows
• Back raises with weight
• Single arm dumbbell row
• Bent over barbell row
• Back flyes w/dumbbells
Cardio - Sprints 20 minutes
Friday: Shoulders / Abs
Warm-up 10 minutes - fast walking on treadmill
Shoulders - Pick 5 (3 sets of 12)
• Seated barbell shoulder press
• Bent bar “rocky” press (with bent bar press over head then press behind
head)
• Seated dumbbell press
• Standing barbell row
• Front dumbbell raise
• Side dumbbell raise
• Standing military press
Abs - Pick 3
• Weighted incline sit-ups (3 sets of 15)
• Sit-ups no weight hold 3 seconds slow down (3 sets of 15)
• Lower back raises with 10lb weight
• Sit-ups legs bent 90 degrees with 25lb weight on shins (3 sets of 15)
• Cable crunches with ball or ½ ball
• Reverse crunch
• Hanging leg/knee raises
Saturday: Cardio / Abs
• 20 min stair stepper
• 20 min elliptical
• 20 min incline walking
Abs - Pick 4
• Weighted incline sit-ups (3 sets of 15)
• Sit-ups no weight hold 3 seconds slow down (3 sets of 15)
• Lower back raises with 10lb weight
• Sit-ups legs bent 90 degrees with 25lb weight on shins (3 sets of 15)
• Cable crunches with ball or ½ ball
• Reverse crunch
• Hanging leg/knee raises
Sunday: Rest Day
5. What is your philosophy about cardio?
I used to think the more the better. But over time, I have learned that it’s not necessarily how much you do, it’s what you do. I was a long distance runner after high school and although I ran every day for long periods of time, I never looked healthy. When I started lifting weights, I began shortening my distances and started incorporating sprints and the Stairmaster. I was still working cardio, but at the same time, I was building muscle!
6. What is your philosophy about weight training?
The biggest problem I see with women and weight training is that they never lift heavy enough. “I don’t want to look like a man!” is what I hear all the time! I can’t stress enough that unless you are on steroids and a doctor has prescribed you a diet to bulk up, you will never look like a man!
7. Do you prefer HIIT or steady state cardio?
It depends on my mood and my stage of training. During competition training, I will most likely be doing HIIT. But sometimes, it’s nice to get a good long run in now and then to clear my head.
8. What are your top 5 favorite exercises?
Anything involving legs!! I love lunges, squats, step-ups anything that is going to get a good deep burn in the butt!
9. What is your philosophy about nutrition?
“Abs are made in the kitchen, not in the gym.” I have seen that saying several times, and it really is true. All the weight lifting in the world won’t make you healthy and all the dieting in the world won’t make you strong! To live a fit and healthy lifestyle, you really need to practice both eating healthy and working out!
10. What nutrition plan has worked best for you?
I like to spread my meals out into about 5-6 meals a day. A typical day looks like this:
• 7:00 AM - ½ cup oatmeal with a scoop of peanut butter and a multi-vitamin
• 10:00 AM - 2 scoops protein shake
• 12:00 PM - Lunch can be a sandwich, chicken, fish, with salad or vegetables, etc., lunch is a healthy “cheat” meal
• 3:00 PM - Wheat crackers and ½ package of tuna; or any fruit/vegetable (raw, no dressing); or handful of almonds, yogurt
• 7:30 PM - 6oz chicken breast, brown rice, green vegetables talapia/salmon, sweet potato, green vegetable
• 9:00 PM - 1 scoop of protein if I am still hungry before bed
I am allowed ONE cheat meal per week, anything I want. I eat breads as long as they are whole wheat. I try really hard to avoid fast foods or processed foods, white potatoes, cokes, or alcohol. I also try to drink a ton of water every day.
11. What is your favorite cheat food?
My go-to cheat meal after a competition has always been pizza and a glass of wine. Those are two items that are definitely not on my typical menu, so I really let myself splurge after dieting for so long!
12. What is your favorite health food?
I really love anything involving salmon. I like to cook it in the oven with a sugar-free honey glaze or I’ll make a salmon salad on top of spinach.
13. What supplements have given you the greatest gains?
I love anything by Optimum Nutrition, especially the whey protein and BCAAs. I also really like Gaspari’s Size-On pre-contest and recently I have really enjoyed the SuperPump Max! Tons on energy!!!
14. What does your pre and post workout nutrition consist of?
About an hour before a workout, I will try to get in some healthy carbs to give me energy. After my workout, I always drink Optimum Nutrition Gold Standard Whey Protein.
15. Which tools have helped you most with your nutrition and training?
I have never used a trainer or a nutritionist. Almost everything I have learned about competing, dieting and workouts were either read on Bodybuilding.com or were tips from friends who competed.
16. Where is the first place you turn to when looking for training / fitness / nutrition
advice?
Either Bodybuilding.com or my good friend Keridon Davis McMahon. She is a life coach/trainer with Living Patterns located in Spring, Texas. She has helped me tweak diets and spruced up my workout plans!
17. Who are your favorite fitness/bodybuilder competitors or role models?
Jamie Eason is and always will be my favorite fitness model. She seems to be perfectly toned at all times. I know how hard it is to work out and diet for months on end. I really look up to people who practice what they preach.
18. What obstacles have you had to overcome?
I really have been lucky to not have encountered any injuries this last year and my family and friends have been really supportive! I am really blessed!
19. What was the biggest mistake you made when you first started training?
Using someone else’s diet! What works for some, won’t work for everyone! You have to tweak it and listen to your body!
20. What tips would you give to a beginner?
Set a goal, write it down, say it out loud then tell a friend! Dreams are just dreams until you make them a goal, and if you set your mind to it, the sky is the limit!
21. What are your future fitness goals?
Currently I am training for a marathon and a Half Ironman!
22. Where can we find you on MuscleDog.com?
Check out my profile AshleyGay to see photos, stats and more!
