1. Biography
• Name: Lindsay Kaye
• Age: 28
• Height: 5’6”
• Weight (Contest): 130 lbs.
• Weight (Off-Season): 138 lbs.
• Body Fat: 15 %
• Hometown: Santa Barbara, CA
• Gym: Fueled
• Profession: Personal Trainer and Nutritionist
2. What got you started in bodybuilding/fitness?
When my father mentioned one day; “Don’t even try gaining weight. We have high metabolisms and won’t be more than toothpicks our whole lives!” So my brother and I started a challenge of who can gain the most muscle the fastest. I got to train a bit harder while I was in the Air Force with all my buddies, and started gaining! After I got my nutritionist degree and personal training certification, I was able to perfect my craft!
3. What keeps you motivated to train?
I have photo shoots often and started signing up for competitions which keep me in line.
4. What workout plan has worked best for you?
Monday: Chest / Shoulders
• Dumbbell press 3×10
• Incline Smith press 3×10
• Cable flyes 3×10
• Bench press 3×10
• Shoulder press 3×10
• Barbell front raises 3×10
• Dumbbell lateral raise 3×10
• Delt machine 3×10
• Upright rows 3×10
• 30 min HIIT
• Abs
Tuesday: Back
• Lat pulldown 3×10
• T-bar rows 3×10
• Bent over rows 3×10
• Dumbbell rows 3×10
• Seated rows 3×10
• 30 min HIIT
Wednesday: Legs
• Squats 3×10
• Leg press 3×10
• Leg curls 3×10
• Stiff legged deads 3×10
• Calf raises 3×20
• Lunges 4×24
• Abs
Thursday: Biceps / Triceps
• Barbell curls on preacher bench 3×10
• Dumbbell hammer curls 3×10
• Seated dumbbell curls 3×10
• Cable curls 3×10
• 21′s 3×10
• Decline modified skull crushers 3×10
• Rope pushdowns 3×10
• Reverse grip cable pulldowns 3×10
• Straight bar cable drop sets 3×10
• Dips 3×10
Friday: Cardio / Abs
• 30 min HIIT
• Leg lifts
• Reverse crunches
• Flutter kicks
5. What is your philosophy about cardio?
I love HIIT for cardio. It keeps your metabolism guessing and time goes by a lot faster for me!
6. What is your philosophy about weight training?
Switching up your regimen is key. I did heavy weight for 8-10 reps for a long time and lowering the weight and doing more reps has really helped with my gains! I still have my heavy weight days but having a mixed regimen has gotten me out of a plateau big time.
7. Do you prefer HIIT or steady state cardio?
HIIT.
8. What are your top 5 favorite exercises?
• Squats
• Clean and press
• Lateral Raises
• Hip Thrusts
• Pull-ups
9. What is your philosophy about nutrition?
A consistent, clean diet is the main way someone can attain their goals. I believe diet is 80 percent of a person’s results.
10. What nutrition plan has worked best for you?
• Meal 1: 6 egg whites, one egg with salsa, ½ cup oatmeal
• Meal 2: Apple and ground turkey breast
• Meal 3: Shake and sweet potato
• Meal 4: Tilapia and rice
• Meal 5: Chicken and asparagus
• Meal 6: Shake
11. What is your favorite cheat food?
Higher fat bison burger on a whole wheat bun with sweet potato fries (the fries are deep fried is why it’s a cheat) .
12. What is your favorite health food?
Sushi with brown rice (with none of the mayo or bad sauces)! I also like ground turkey breast tacos with a little guacamole, salsa, lettuce, and a brown rice wrap or baked tilapia and Japanese sweet potatoes.
13. What supplements have given you the greatest gains?
Green Bulge, Purple Wraath, Purple PsyKO, and Golden Gains by Controlled Labs!
14. Which tools have helped you most with your nutrition and training?
Alan Aragon’s research has helped me a lot.
15. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Bodybuilding.com.
16. What obstacles have you had to overcome?
At one time, I had my wisdom teeth taken out, was sick with bronchitis, and moved across the country in the same week—so I ended up taking about a month off from the gym. All I had to eat was gas station crap, but fortunately I was able to hop right back into the gym and get on my normal diet. I haven’t stopped since!
17. What was the biggest mistake you made when you first started training?
I didn’t take my supplements correctly and my diet was way off!
18. What tips would you give to a beginner?
Research how to diet and train instead of asking random people. I made that mistake and learned a lot of wrong ways to train and diet (which could have been easily fixed had I read up on it myself). Stay consistent with your training and meal plans to get some real results.
19. What are your future fitness goals?
I’m competing in an NPC bikini competition in Culver City in July.
20. Where can we find you on MuscleDog.com?
Check out my profile LindsayKaye for more info!
