1. Biography
• Name: Jen Main
• Age: 27
• Height: 5’6”
• Weight (in-season): 131 lbs.
• Weight (off-season): 136 lbs.
• Body Fat: Currently 11.2 %
• Hometown: Cincinnati, OH
• Gym: Snap Fitness: Milford, Ohio
• Profession: GM Snap Fitness- Milford, OH / Personal Trainer / Boot Camp Instructor
2. What got you started in bodybuilding/fitness?
I majored in Strength and Conditioning/Physical Education/Personal Training at The University of Findlay, while lettering/playing for the Women’s Basketball Team from 2002-2006. Working out, staying fit, eating healthy and helping others has always been something that came natural to me. I would say that my work environment and education history has introduced me into the fitness industry.
3. What keeps you motivated to train?
My family and my clients keep me motivated to not only train, but to train consistently and improving through each workout to do better at every show. It is important to me to be the best role model that I can be for my daughter and for my clients. When you lead by example, you can pave the way for their journey - obstacles and all.
4. What workout plan has worked best for you?
Legs Day:
• Stiff Leg Deadlift 3x12
• Squats 4 x 8-12
• Leg press 4x 6-10 HEAVY Weight
• Walking Lunges
• Leg Extensions 3x 8-10
• Hack Squats 3x12
• Hamstring Leg-Body Drops 2x fail
• Current in-season training: I perform cardio every morning at 5 AM for 30 minutes on an empty stomach. At this time, I keep my cardio at LISS - Low Intensity Steady State- Heart rate between 95-125 bpm (STEADY).
1. I currently weight train 3 days/week each body part once/week and then follow my weight training with 30 minutes LISS.
2. On Sunday, I take Cardio / Kickboxing for 60 minutes.
3. On the days I do not weight train or have class, I perform a 20 minute HIIT near the end of my day (High Intensity Interval Training).
5. What is your philosophy about cardio?
My philosophy on cardio is to make sure that you develop a plan according to your goals, current body composition and the goal time duration. I change my cardio plan according to in-season training and off-season training. Cardio is just like nutrition - make sure that you are on a plan that fits you and your goals and most importantly mix it up!!! Cardio can be annoying to some - so make it fun (swim, ropes, sleds, tires, etc)!! There are different ways to perform cardio - think outside the box!
6. What is your philosophy about weight training?
My personal weight training philosophy is GO HEAVY!!! I train each body part one time per week. I go as heavy as I can - each rep, each set. When I am finished, I have a full week to recover and then kill it again!!! I have made huge gains by following this philosophy — works for me :)
7. Do you prefer HIIT or steady state cardio?
I do not mind either type of cardio training, but I would have to go with Steady State Training. HIIT during season is hard, draining, and I just want to die eight minutes into my workout—haha, it’s true!
8. What are your top 5 favorite exercises?
• Walking Lunges (my #1)!!!
• Hack Squats
• Manual Bicep Curls
• Single Leg Split Squat on Bench with Abdominal Rotation
• ABS!!!
9. What is your philosophy about nutrition?
My philosophy on nutrition is to pick the foods that will get you more fuel and nutrients. I think it is about the quality of foods that you pick that will reflect your attitude and your appearance. Once you learn what foods are clean, you do not need to calorie count, you will make healthier decisions based on your knowledge of proper fuels to feed your body. Nutrition is the same as cardio to me. My meal plan changes when I am in-season, off-season and maintaining. Make sure to find a plan that is made for you. There are so many diets out there that people fail on because that particular diet was probably not made for them. Do not feel that you failed the diet; know that the diet failed you. GET ON A MEAL PLAN - NOT A DIET!!!
10. What nutrition plan has worked best for you?
I go through Natty Nutrition for my yearly meal plans. Stephaney, my personal coach, and Jason Theobald-owners of NN, guide me through each season and make sure that each gram is counted. They also guide me through peak week right before a show…which is key to your success on stage.
Meal Plan
Meal 1:
• Egg whites: 190 g
• Egg Yolk: 17 g
• Oats: 32 g
• Blueberries: 36 g
Meal 2:
• Turkey Breast (99%): 90 g
• Brown Rice (Uncle Ben 90s): 105 g
• Green Veggies
Meal 3: POST WORKOUT
• Ground Beef (96%): 115 g
• White Potato (w/skin): 170 g
• Green Veggies
Meal 4:
• Protein: Muscle Provider 90 g, 27 g
• Ezekiel Bread (Food for Life): 48 g
• Almonds: 14 g
Meal 5:
• Turkey Breast (99%): 90 g
• Ezekiel Bread (Food for Life): 63 g
Meal 6:
• Protein - Muscle Provider 35 g
• Almonds - 15 g
11. What is your favorite cheat food?
LaRosa’s PIZZA is my favorite cheat meal (my mouth is watering right now - haha)!
12. What is your favorite health food?
My morning pancake is my favorite health food - consists of egg whites, oats, stevia, cinnamon, baking soda (little), sea salt, and blueberries on top!!! Yummy!!!
13. What supplements have given you the greatest gains?
Natty Nutrition’s Slin-Trol, Beverly International’s 7-Keto, and PGN’s Estracort are supplements that I have taken that have given me the greatest gains.
14. What does your pre and post workout nutrition consist of?
Post-workout Meal: 96% lean beef and white potato. I make a bunch of green veggies with this meal as well!!!
15. Which tools have helped you most with your nutrition and training?
The tools that have helped me the most with my training are keeping a log/journal, having a workout partner, and meeting with my nutrition and posing coach once every two weeks. The journal helps with making sure that you are improving each week during your workouts and your food log holds you accountable for everything you put in your mouth. Having a workout partner helps motivate, spot and push you when you feel like dying!!! Lastly, having my meetings I weigh in, getting my body fat percentage, practice posing and most importantly TALK!!! I use this as a therapy session as well. Training in-season, you go through a roller coaster and you can sometimes feel alone because no one understands what you are going through. It is nice to have a coach like Stephaney Theobald to go to with EVERY problem and figure a way to conquer them.
16. Have online resources (social networks) helped you in your training?
FACEBOOK has helped me out a lot with the HUGE amount of support and words of encouragement through my training!!! Awesome FRIENDS!!!
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
The first place I go to for advice on training and nutrition is NATTY NUTRITION- STEPHANEY THEOBALD. Find someone or someplace that gives you the best advice and STICK to them. If you get too much advice from too many people, you are going to doubt everything you do and you can become overwhelmed. I trust, love and respect NN!!!
18. Who are your favorite fitness/bodybuilder competitors or role models?
Fitness Model / Writer Jamie Eason and IFBB Pro Bikini Jennifer Andrews & Brooke Griffin.
19. What obstacles have you had to overcome?
Biggest Mistake: DOING MY OWN MEAL PLAN!!! When you are competing, the last thing that you need to do is think about your own personal meal plan. We are our own hardest critic and we might not see things the way they are perceived.
20. What tips would you give to a beginner?
My tip to a beginner is to surround yourself with positive people. Feed off of their energy and create your own!!! Set goals and plan each day to improve and to get one step closer to your goals!!! Most importantly, get on a plan that is for YOU!!! Meet with a coach and get a plan going!!!
21. What are your future fitness goals?
My future goals:
• IFBB PRO Bikini Card
• Own my own fitness gym
• Write a book
• Be a positive role model motivate as many people as I can (esp. my two beautiful daughters)
22. Where can we find you on MuscleDog.com?
Check out my profile JenMain! From there, you can check out my photo gallery, stats and more!
