1. Biography
• Name: Jessica True
• Age: 32
• Height: 5’5”
• Weight (Contest): 115 -118 lbs.
• Weight (Off-Season): 119 -124 lbs.
• Hometown: Georgetown, KY
• Gym: Lexington Athletic Club
• Profession: Accountant
2. What got you started in bodybuilding/fitness?
In 2002, I got divorced and made the decision to better myself and surround
myself with people who had similar goals. It was then that I joined the
Lexington Athletic Club and started lifting. In 2009, I started competing in the
NPC Bikini Division.
3. What keeps you motivated to train?
You get what you put in! I love watching my body transform throughout
contest-prep.
4. What workout plan has worked best for you?
Day 1: Chest
• Incline DB press x15 x12 x10 x8
• DB flies x12 x10 x8
• Machine Press x10 x8 x6
Abs
• Leg Raises 0x failure 0x failure 0x failure
• Crunches
Day 2: Quads
• Pop squats x15 x12 x10 x8
• Leg Press x10 x8 x6
• Leg Extensions x10 x9 x8
• Hamstrings Lying leg curls x12 x10 x8
• Lunges x20
Calves
• Standing calf raises x16 x14 x12 x10
• Seated calf raises x14 x12 x10
Day 3: OFF (The day after legs, no lifting or cardio).
Day 4: Back
• Deadlifts x15 x12 x10 x8
• Bent Over Wide Grip BB rows x12 x10 x8
• Close Grip Pulldowns x10 x8 x6
• Seated Close Grip Rows x10 x8 x6
• Wide Grip Pulldowns x10 x8 x6
• DB Rows x10 x8 x6
Day 5: Biceps
• Barbell curls x15 x12 x10 x8
• DB curls x12 x10 x8
• Cable curls x10 x8 x6
• Triceps Close Grip Bench Press x10 x8 x6
• Overhead Tricep Extensions x10 x8 x6
Abs
• Leg Raises
• Crunches
Day 6: Shoulders
• DB Military Press or Single Arm Presses x15 x12 x10 x8
• Upright Rows: x12 x10 x8
• Seated Reverse Cable x10 x8 x6
• Side Raises Superset w/ x10 x8 x6
• Front Raises: x10 x8 x6
• Calves Standing Calf Raises x16 x14 x12 x10
• Seated Calf Raises x14 x12 x10
Day 7: Cardio Only
5. What is your philosophy about cardio?
I think cardio has its place in every program. I prefer it first thing in the
morning on an empty stomach.
6. What is your philosophy about weight training?
Weight training is the only way you are going to build muscle. It depends on
how you are trying to sculpt your body as to how heavy you go, the number of
reps, rest, etc.
7. Do you prefer HIIT or steady state cardio?
HIIT. The shorter sessions work great for busy people. It’s less boring than
steady state (more fat is burned, along with a higher resting metabolic rate).
8. What are your top 5 favorite exercises?
• Pop squats
• Shoulder presses
• Leg extensions
• Reverse lunges
• Cable kickbacks
9. What is your philosophy about nutrition?
Nutrition is where it’s at! You can spend all the time you want in the gym, but
if you aren’t eating well you won’t see great results. It’s also the hard part…
resisting food when everyone else indulges.
10. What nutrition plan has worked best for you?
• Meal 1: 2 egg whites, 1 whole egg, ½ cup oatmeal
• Meal 2: 1 serving of chicken or fish, small sweet potato, salad with vinaigrette dressing
• Meal 3: 1 serving of chicken or fish, ½ cup quinoa
• Meal 4: 1 serving of chicken, salad with vinaigrette dressing
• Meal 5: (Right after workout): 1 scoop of protein
• Meal 6: (Right before bed) 1 scoop of casein
11. What is your favorite cheat food?
Pizza, burgers and chocolate!
12. What is your favorite health food?
Oatmeal with Splenda, fruit, sweet potatoes and plain rice cakes.
13. What supplements have given you the greatest gains?
I like Optimum Nutrition and Beverly International products. I also like the
fat burner, Hot Rox Extreme by Biotest. It depends on what you are trying
to do as far as what products you use, but those are the brands I prefer.
14. What does your pre and post workout nutrition consist of?
I don’t focus on pre and post workout nutrition. Rather, I focus on getting in
all my meals, consisting of mostly whole foods.
15. Which tools have helped you most with your nutrition and training?
My cooler, digital food scale & iPod.
16. Have online resources (social networks) helped you in your training?
Yes. Team Bombshell’s social network connects me with other bombshells
and coaches. It helps answer questions I may have and allows us girls
to support and encourage one another. It’s nice to relate with others who
know what you are experiencing. Promoting Women in Bodybuilding,
Fitness and MMA allows you to promote yourself through interviews and
contests. And of course, MuscleDog.com!
17. Where is the first place you turn to when looking for training / fitness /
nutrition advice?
My coach, Shannon Dey. I think it’s important to only listen to one person,
as EVERYONE has a different perspective on how to train!
18. Who are your favorite fitness/bodybuilder competitors or role models?
I tend to favor those in the industry that are humble and down to earth. I
think good role models are Jamie Eason and Nicole Nagrani. Jamie
overcame her battle with breast cancer and when you stand in a line for an
hour to see her, she treats you as if you are the only one there. Nagrani is in
an accelerated medical program and went pro at 18. I think there’s
something to be said for this kind of discipline at this age…she carries
herself well.
19. What obstacles have you had to overcome?
I’ve been fortunate not having a lot of roadblocks. I had two medical
procedures during my six week contest-prep for the 2011 Muscle Madness,
(which kept me out of the gym for the last two weeks of my prep). As a
result, I maintained my physique through nutrition alone.
20. What was the biggest mistake you made when you first started
training?
I don’t feel I made any “mistakes.” It’s a learning process. I only wish I had
gotten started sooner.
21. What tips would you give to a beginner?
Keep it simple…the more organized you are, the easier it will be to stay on
track. Never let anyone tell you that you can’t achieve YOUR goals.
22. What are your future fitness goals?
My next show is the 1st Southern Kentucky Classic on May 21st. I want to
come in better than I have before. Since I’ve just started training differently,
I don’t have an expected outcome in mind. I just want to give my best this
year and see where that takes me.
23. Where can we find you on MuscleDog.com?
Check out my profile FavGirl where you can see my stats, photos and more!
