1. Biography
• Name: Jacqueline Zediker
• Age: 23
• Height: 5’ 5”
• Weight (Contest): 129 lbs.
• Weight (Off-Season): 135-138 lbs. (haven’t had an off-season yet but think this is the weight I will be at).
• Body Fat: 9.8 %
• Hometown: Chalmers, IN
• Gym: Lifetime Fitness Indiana
• Profession: I am a full-time respiratory therapist and a part-time personal trainer.
2. What got you started in bodybuilding/fitness?
I was tired of being the person that always said, “Man, I wish I had THAT body!” I was your typical girl that started her diet every Monday. I would go Monday through Friday eating healthy and then on the weekends I would binge out. I did cardio like it was my job and rarely touched the weight room. I didn’t understand how I could do countless hours of cardio and still look fluffy!
I tried every diet pill, every fad diet and even struggled with the cycle of binge eating and then starving myself for days. I was incredibly unhappy and knew that I was the only one that could change it. It was not an easy journey and actually took several years of being a yo-yo dieter to finally tell myself, “You deserve to be healthy, you deserve to be happy and you deserve to feel whole.” I made a vow to myself to cherish my mind, body and soul. I took charge of my life and I have never looked back!
3. What keeps you motivated to train?
The things that keep me motivated are the way I feel after I lift heavy in the gym, my friends, family and the potential people I may inspire to get there fitness in check. If I touch one person, then I have done my job because hopefully that person will touch another person and so on. I work in a hospital and it’s crucial to be as healthy as possible! You never know when something traumatic will happen and if you are healthy, your chances of a good outcome increase significantly!
4. What workout plan has worked best for you?
Training:
American Undulation Training (A.U.T.) is a system designed by Austin Dossey of Materpiece Bodybuilding. It can be used for many different aspects of strength training—hypertrophy emphasis, strength emphasis, conditioning emphasis, or speed emphasis. It is very in-depth and takes into account rest periods and tempos of each lift. Each program is specific to the individual athlete and focuses on improving their overall strength fitness. Weak body parts are typically trained twice a week, whereas stronger body parts may be trained once every 7-10 days. It is all individualized and tracked by each person’s recovery ability for each body part. So, giving you a sample workout will only be the actual workout for one week.
American Undulation Training (A.U.T) - Shredded
Day 1: Back and Calves (Post Activation Potentiation)
A1: Wide Prone Grip Pull-ups (wave loading): 6 sets of 6,5,4,6,5,4 tempo of 3.2.X.0 / rest 45 seconds
A2: Overhead Medicine Ball Slam: 6 sets of 10 tempo EXPLOSIVE rest 240 seconds
B: Seated Cable One Arm Row (OAR): 4 sets of 8 tempo 3.1.1.0 rest 120 seconds
C: Seated Cable Rope Row to Neck: 3 sets of 12 tempo 3.0.2.0 rest 90 seconds
D1: Standing Calf Raise: 3 sets of 12-15 tempo 4.1.2.1 rest 0 seconds
D2: Seated Calf Raise: 3 sets of 20-25 tempo 3.1.2.1 rest 0 seconds
D3: Rapid Pogo Hops: 3 sets of 100 tempo FAST rest 90 seconds
Day 2: Chest (Post Activation Potentiation)
A1: Barbell Bench Press (Wave Loading): 6 sets of 6,5,4,6,5,4 tempo 3.0.X.0 rest 45 seconds
A2: Explosive Push-ups onto Box: 6 sets of 2-4 (max explosiveness) tempo EXPLOSIVE rest 240 seconds
B: Incline Paused Dumbbell Chest Press: 4 sets of 8 tempo 3.2.X.0 rest 120 seconds
C1: Super Slow Physio Ball Dumbbell Chest Fly: 3 sets of 4-6 tempo 4.0.10.0 rest 0 seconds
C2: Super Slow Physio Ball Incline Dumbbell Chest Flye: 3 sets of 6 tempo 4.0.10.0 rest 120 seconds
D: Hammer Strength Chest Press (max tension drop set) 2 sets of 5 (2,1,1,1) tempo 4.0.X.0. *How to: perform your 2 rep max and reduce the weight by 4-6 % rest 10 seconds perform a single and repeat twice more for a total of 5 reps. Rest at the end for 120 seconds.
Day 3: Legs and Arms (Post Activation Potentiation): Two-A-Days
Morning Workout
A1: Barbell Front Squat (wave loading): 6 sets of 6,4,2,6,4,2 rest 45 seconds
A2: Single Response Max Height Box Jump: 6 sets of 2-4 (max explosiveness) rest 240 seconds
Take 10 min. Break
B1: Glute Ham Raise: 6 sets of 6 tempo 6.0.1.0 rest 45 seconds
B2: Multiple Response Broad Jump: 6 sets of 5 jumps tempo FAST rest 240 seconds
C1: Leg Press: 3 sets of 15-20 tempo 3.0.2.0 rest 30 seconds
C2: Romanian Deadlift (RDL): 3 sets of 12-15 3.1.2.0 rest 90 seconds
Evening Workout
A1: Standing Dumbbell Dual Hammer Curl: 3 sets of 6 tempo 3.0.2.0 rest 0 seconds
A2: California Press: 3 sets of 6-8 tempo 3.1.2.0 rest 60 seconds
B1: Incline Dumbbell Curl: 3 sets of 10 tempo 4.0.2.0 rest 0 seconds
B2: Dumbbell Skull Crushers: 3 sets of 10 tempo 3.1.X.0 rest 60 seconds
C1: Reverse Grip EZ Preacher Curl: 3 sets of 12-15 tempo 3.0.2.0 rest 0 seconds
C2: Reverse Grip EZ Decline Skull Crusher: 3 sets of 10-12 tempo 4.1.2.0 rest 60 seconds
Day 4: Back and Chest (German Body Composition)
A1: Dumbbell OAR: 3 sets of 6 each tempo 4.1.1.1 rest 10 seconds
A2: Seated Cable Low Row: 3 sets of 12 tempo 3.0.2.0 rest 10 seconds
A3: Prone Grip Wide Machine Row: 3 sets of 25 tempo 2.0.1.0 rest 120 seconds
B1: Slight Incline Barbell Bench Press: 3 sets of 6 tempo 3.0.2.0 rest 10 seconds
B2: Decline Dumbbell Chest Fly with twist to supination: 3 sets of 12 tempo 3.0.2.0 rest 10 seconds
B3: Physio Ball Dumbbell Hybrid Press: 3 sets of 25 tempo 2.0.1.0 rest 120 seconds
Day 5: Legs and Shoulders (German Body Composition)
A1: Barbell Back Squat: 3 sets of 6 tempo 3.0.2.0 rest 10 seconds
A2: Leg Press: 3 sets of 12 tempo 3.0.2.0 rest 10 seconds
A3: Leg Extension 3 sets of 25 tempo 2.0.1.0 rest 120 seconds
B1: Barbell Shoulder Press: 3 sets of 6 tempo 3.0.2.0 rest 10 seconds
B2: Seated Dumbbell Lateral Raise: 3 sets of 12 tempo 3.0.3.0 rest 10 seconds
B3: Barbell Upright Row: 3 sets of 25 tempo 2.0.1.0 rest 120 seconds
C1: Prone Leg Curl: 3 sets of 6 temp 3.0.2.0 rest 10 seconds
C2: Hamstrings Hyperextension: 3 sets of 12 tempo 3.0.3.0 rest 10 seconds
C3: Seated Leg Curl: 3 sets of 25 tempo 2.0.1.0 rest 120 seconds
So there you have it—the program has borrowed a few ideas from many different places, so the credit should be known. Tempo counts thanks to Ian King and Charles Poliquin, German Body Composition Program—thanks to the Germans and Charles Poliquin for introducing it to America. Wave Loading and Post Activation Potentiation—thanks to scientific research (don’t know who exactly came up with it, but thanks)!
Austin can be reached at masterpiecefitness@hotmail.com or join the Facebook group “Materpiece Fitness” to learn about more training and nutrition tips.
5. What is your philosophy about cardio?
Only do enough on the “off-season” to keep your heart healthy. I used to be a cardio junky and soon realized I was a “skinny fat girl.” I looked skinny but I had no shape to my muscles and I had a high body fat (well at one point I was skinny fat…at another point I was just, what I consider, a chubby butt). Keep in mind—you do not have to be a certain size to be healthy. As long as you are healthy and fit, then who cares what your physique looks like? The important thing is that you do what you can to keep your mind, body and soul healthy. When you feel good about yourself, life just seems so much easier (mentally, physically and EMOTIONALLY).
6. What is your philosophy about weight training?
I think EVERYONE SHOULD WEIGHT TRAIN! The benefits to weight lifting are AMAZING! Weight lifting helps you lose body fat (for each pound of muscle you gain you BURN an EXTRA 50 calories a day—that’s a whopping 350 calories burned a week, 1,400 calories a month and 16,800 calories a year—and that’s doing nothing extra)! So, go ahead and eat that dessert or have a little more peanut butter (that’s my BIGGEST problem food) but just make sure that you keep working hard in the gym and maintain your diet throughout the week.
Weight lifting also makes you feel strong and fit. The fact that you can look in the mirror and see rounder shoulders, thinner thighs or a nice bubble butt is such a great feeling. You can literally see your hard work in action! Weight lifting also gives you more energy, you rarely get bored (so many ways to vary your weight training workouts—the options are endless), you can gain a stronger back (which will help with your posture and overall feeling after a long day at work), it can get rid of pain (weightlifting promotes strength in your joints) and it can build stronger bones. IT IS NEVER TOO LATE TO START A WEIGHTLIFTING PROGRAM!
7. Do you prefer HIIT or steady state cardio?
It depends if I am in contest-prep or the off-season. When I am training for a show, I like to do steady state cardio. When you diet for a show, you are always in a caloric deficit and I would want the chance that my body will take from my muscles because carbs/glycogen stores are not readily available (since I am in a caloric deficit). I try to keep my heart rate within 120-133 beats per minute. I got my VO2 max done and that is the heart rate that I need to stay at to strictly burn fat.
However, if I am in the off-season I am not in a caloric deficit, so I am less likely to take from my muscles. I enjoy giving my heart a little butt whopping from time to time to keep her ticking.
I’ll do HIIT on the treadmill, Stairmaster, elliptical (playing with the resistance and speed) or the bike.
8. What are your top 5 favorite exercises?
1) Squats: They are super hard but the BEST lower body exercise.
2) Decline Barbell Bench Press: I can lift a ton of weight—I did 165-170 lbs. a few months back. Some people lose some strength while dieting which I do BUT I’LL GET IT BACK IN THE OFF-SEASON.
3) DB curls: I love the pump I get.
4) DB Lateral Raises: ANY SHOULDER EXERCISE I LOVE! As a figure competitor you always want bigger shoulders.
5) Deadlifts: I love how strong I feel. I was able to dead lift 275 lbs. for six a few months ago.
9. What is your philosophy about nutrition?
YOU CAN LOSE BODY FAT AND STILL EAT CARBS!!! It’s all about when you eat, how much you eat per sitting and when you stop eating. I am eating more now than I ever have in my entire life and that is because I eat every 2-3 hours NO MATTER WHAT! You have to rev up that metabolism. Isn’t the goal to eat as much as you can while still losing weight?!?! You do not have to deprive yourself or feel exhausted (because you are low on cals) to get the job done. If you plan to prep for a show, give yourself enough time so that you can gradually drop calories. My trainer and I took nine months to prepare for my first show and we only had to drop my macronutrients three times! It’s about maximizing that METABOLISM!!!!
10. What nutrition plan has worked best for you?
I follow a basic guideline of 40 grams of fat, 200 grams of carbs and 200 grams of protein to maintain and gain muscle. If I am trying to cut, I do it very slowly and drop the carbs. However, I do not drop the carbs low. I think for my last show the lowest (average of carbs per week) was 115 grams.
Example Workout Day Diet:
Breakfast:
½ cup oats 1 Tbsp. Naturally More Peanut Butter 1 Scoop Elite 12-hour Protein Powder
3 hours later:
2 slices Ezekiel bread 1 Tbsp. Naturally More Peanut Butter ½ cup low fat cottage cheese
Pre Workout:
1 Scoop Elite 12-hour Protein Power ½ banana (sometimes one banana depending on my carb allowance that day) [Mixed into a smoothie]
Post Workout:
1 scoop Elite Protein Powder (or already prepared Advantage Protein Shake) 2-4 rice cakes
2 hours later:
1 whole egg 4 egg whites 1 slice low fat Colby Jack cheese 2 slices of Ezekiel bread
2-3 hours later:
8 oz lean ground turkey 2 slices of Ezekiel bread 1-2 cups of broccoli
Example Non-Workout Day Diet:
Breakfast:
1 whole egg 4 egg whites 1 slice low fat Colby Jack cheese 2 slices of Ezekiel bread
3 hours later:
2 slices of Ezekiel bread 0.5 Tbsp. Naturally More Peanut Butter
2-3 hours later:
22 almonds ½ grapefruit
2-3 hours later:
8 oz chicken 2 slices of Ezekiel bread
2 hours later:
6-8 oz lean ground turkey 2 slices of Ezekiel bread
2 hours later:
6 oz lean ground turkey 2 cups of broccoli (made into stir fry)
I only had to change my macronutrients three times within the nine months of prepping for my first figure show. I was very blessed to have found a trainer (Austin Dossey with Masterpiece Fitness) who was able to maximize my metabolism by allowing me to eat more and still lose body fat. I ate very frequently and did not eat 1-2 hours before bed. I went from 163 lbs. and 26 percent body fat to 129 lbs. and 9.8 percent body fat and STILL ATE CARBS!!! Two weeks before my show, I averaged 1,950 calories, 44 grams of fat, 155 grams of carbs and 200 grams of protein.
11. What is your favorite cheat food?
My favorite cheat food is Applebee’s Chocolate Chip Sundae (THE WHOLE THING…haha)! If you work hard, you can play hard.
12. What is your favorite health food?
My favorite health food is oatmeal, peanut butter and 12-hour (or casein protein). I cook ½ cup of oats in the microwave, then add 1 Tbsp. of natural peanut butter and one scoop of protein. IT’S DELICIOUS!
13. What supplements have given you the greatest gains?
The supplements that have given me the greatest gains are Platinum Hydrowhey and Casein protein. It is vital that you repair your muscles as much as possible, so I take Hydrowhey immediately after my workouts to get the quickest digesting protein around. It gives your muscles the nutrients needed to quickly start rebuilding and repairing muscle. I also take Casein (or slow digesting protein) to keep me in an anti-catabolic state. )
14. What does your pre and post workout nutrition consist of?
Pre-Workout:
1 Scoop Dymatize Elite Protein Powder with ½ Banana in Water, as a Smoothie
1 scoop 100% Creatine Monohydrate
Post Workout:
1 scoop 100% Natural Whey Gold Standard (or already prepared Protein Shake)
2-4 Rice Cakes
15. Which tools have helped you most with your nutrition and training?
The most help I have ever received on my nutrition is from my trainer, Austin Dossey. He has also competed in the Natural Bodybuilding Organization and is a phenomenal nutrition coach. Without him I would be so lost! I will still be that girl that did countless hours of cardio thinking I was going to look like Monica Brant—haha! Oh boy, was I soooo wrong!
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
The two most popular resources I have used today are www.muscledog.com and Charles Poliquin’s website (http://www.charlespoliquin.com/). MuscleDog.com keeps me up-to-date with the new and improved ways to enhance my training; it has fun and tasty healthy recipes and SUPPLEMENT REVIEWS which are a must. Who has the money to buy every supplement you ever wanted to try?!?! NOT ME!!! So, I am happy to know that I can rely on MuscleDog.com for my supplement reviewing needs.
On the other hand, Charles Poliquin gives me the tools I need to understand the basics. He takes you to a completely different level on fitness. He provides for you the information you need to understand why your body works the way it does and how you can maximize your potential through the proper nutrition, supplementation and workouts. He is one of the best strength coaches ever—besides my trainer, Austin Dossey.
17. Who are your favorite fitness/bodybuilder competitors or role models?
My favorite fitness role models are Monica Brant and Jamie Eason. I love the fullness and definition Monica has and I see Jamie Eason as a huge role model. She has inspired so many people and is passionate about what she does. One day I want to stand next to her as her little “mini-me”…haha!
18. What obstacles have you had to overcome (injury, illness, relationships, etc)?
I used to have huge self-esteem problems and having my boyfriend as my nutritionist and my personal trainer was hard for me. It was hard to allow someone that I love to critique me, tell me what I could and could not eat and how I needed to live for the next nine months. However, I knew that 110 percent of what he was doing was in my best interest. It was an emotional roller coaster for the both of us the first time around. Now that I am dieting for my second show, I know enough about weightlifting, nutrition and my body to have some control over what happens throughout the week. Looking back, I would do it all over again because we are such a stronger couple now than we have ever been and he supports me unconditionally. We make a great team!
19. What was the biggest mistake you made when you first started training?
Thinking that I knew what I was doing and constantly arguing about my workouts and nutrition! I was by far the hardest client Austin has had but in the end, we both knew that he was right on nearly everything. There were a few things I was right about. He has a degree in exercise science, had an internship working with professional athletes and has worked with several bodybuilders and figure competitors—yet it was still hard for me to give him 110 percent control. I guess as you grow, you realize that you are not always right even though you want to be sooo BADLY!
20. What tips would you give to a beginner?
If you do what you have always done, then you will get what you have always got! Don’t be afraid to change. Take the bull by the horns and figure out what fitness plan works best for you. Invest in a personal trainer who can keep you accountable for your actions.
Let everyone know that you are taking charge of your life because you will be amazed how much support you get along the way. Hold your family and friends close because they will help carry you through any bumps in the road.
Educate yourself about fitness. It is really easy to get stuck in a rut and fall off the fitness bandwagon. However, if you keep your workouts fun, your diet interesting and your stress to a minimum, you will succeed in anything you want to do. A healthy body, mind and soul are the ultimate BLISS!
21. What are your future fitness goals?
I hope to compete in the WNBF Worlds and Universe. I also hope to take my fitness career as far as god has planned for me. I want people to realize that if an everyday girl from CHALMERS, INDINA can transform herself…. SO CAN YOU!
22. Where can we find you on MuscleDog.com?
Check out my profile, jezediker and add me as a friend. On there you can see my fitness stats, bio, favorites, photos and more!
