1. Biography
• Name: Jenaliegh Schroeder
• Age: 21
• Height: 5’1
• Weight (Contest): 107 lbs.
• Weight (Off-Season): 118 lbs.
• Body Fat: 11%
• Hometown: Albany, NY
• Gym: Bally’s
• Profession: Full-time student
2. What got you started in bodybuilding/fitness?
My boyfriend was interested in doing a bodybuilding competition in the USBF division and suggested I do it as well. I wasn’t sure what to expect and was surprised at how comfortable I felt on-stage. I was hooked from then on.
3. What keeps you motivated to train?
Life is unpredictable and can be chaotic. Training gives me balance and control in my life. I am the one who decides to go to the gym, to stick to my diet, do the extra cardio or push out that extra rep. The only barrier in the way of reaching my goal is myself.
4. What workout plan has worked best for you?
For the past year and a half, I have always trained legs on Monday, then have switched between doing a different muscle group each day or a split (e.g. back/bi). I find doing a different muscle group each day works best for me. I feel as if I can devote all my energy and focus to that specific muscle group whereas; my energy dwindles for the second muscle group when doing a split. I have also trained doing heavier weight/fewer reps, burnouts with lighter weight and varied rest times. I find heavier weight/fewer reps work best for me.
My Weight Training Schedule:
• Monday: Legs and Abs
• Tuesday: Shoulders
• Wednesday: Triceps and Abs
• Thursday: Back and Biceps
• Friday: Shoulders and Abs
Note: My weak area is my shoulders; therefore I hit those twice a week—one day heavy and then second day light with very short rest periods between sets. I also do not train my chest anymore because of a surgery I had. I did work my way up to a 135 lb. bench press last November, which I’m extremely proud of!
5. What is your philosophy about cardio?
I have a love/hate relationship with cardio. I definitely do not enjoy it when I’m doing it in excess as competition nears, but know it is necessary to achieve the desired figure physique. Cardiovascular health is also extremely important and just because a person is aesthetically appealing, it does not immediately make them healthy. I always keep cardio in my regimen off-season as well as in-season. Off-season I do enjoyable activities such as, cardio boxing classes, Zumba, or a jog on a nice day. I’m currently five weeks from competition and do 40 min steady state cardio on an empty stomach in the AM and 20 min. HIIT after my workout.
6. What is your philosophy about weight training?
Weight training is a must for any fitness goal. There are different styles of training geared towards an individual’s needs. Whether a person wants to lose fat, tone certain areas, increase strength or endurance, or improve general health—weight training can help. Also, the more muscle an individual has, the more their metabolism will keep firing to burn calories even in a rested state.
7. Do you prefer HIIT or steady state cardio?
I did HIIT cardio when prepping for Easterns in NYC last November and steady state cardio when prepping for Atlantics in NYC this June. I didn’t come in as conditioned as I had hoped for the Atlantic and am now doing steady state in the AM and HIIT after my workout to prepare for the Europa show in Connecticut.
8. What are your top 5 favorite exercises?
1. Squats – I love the results!
2. Bulgarian Lunges – I added these to my training regimen this contest season and love the way they make my glutes/hamstrings feel.
3. Dumbbell Lateral Raises – They hurt so bad but make my shoulders look so good.
4. Wide Grip Seated Rows – I feel this exercise has greatly contributed to a wider lat spread and deeper pockets. I can really feel the muscles working as I move through the exercise.
5. Hanging Leg Raises – I love doing this with a dumbbell in between my ankles.
9. What is your philosophy about nutrition?
A balanced diet is the secret to obtaining that ideal physique, trimming fat, toning, or building muscle. People will ask me about specific exercises or what they can do to bring out more definition in a certain area. Someone will also ask me why they are not losing weight even when they are doing x amount of cardio—to which I respond by asking them what their diet is like first. I know for myself, I did not see results reflecting my hard work in the gym until I was dedicated to a clean diet and accounted for the foods I put into my body. I have also seen my boyfriend transform with bodybuilding. The muscle gains he’s made and the changes in his diet have more emphasis than the workout.
10. What nutrition plan has worked best for you?
I have found a high protein, moderate carb, low-fat nutrition plan work best for me.
An example of my current diet:
• Meal 1: 6 egg whites, 1/2 cup oats.
• Meal 2: 4 oz 99% fat-free chicken, 4 oz yams
• Meal 3: 4 oz white fish (cod, flounder, haddock, tilapia), 1. 5 cups green vegetable (choice of green beans, broccoli, asparagus, cabbage)
• Meal 4: Same as Meal 3.
• Meal 5: 4 oz 99% fat-free chicken, big salad with balsamic vinegar
• Meal 6: 8 egg whites or 1 scoop protein powder
11. What is your favorite cheat food?
I love making S’mores in the microwave! They’re so simple and so yummy!
12. What is your favorite health food?
Oatmeal with Splenda and cinnamon is my favorite health food.
13. What supplements have given you the greatest gains?
I have always had a whey protein shake after my workout and recently started using BCAA mix from Xtend. Other than that, I contribute my gains to diet.
14. What does your pre and post workout nutrition consist of?
Pre-workout I usually have about 30 grams of carbs and 23 grams of protein. Immediately following a workout, I’ll have a whey protein shake and about and hour after that I’ll have a complex carb meal.
15. Which tools have helped you most with your nutrition and training?
The Internet is a fabulous tool! I have access to articles, forums and other individuals in seconds. I find it extremely useful when researching information on nutrition and training.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Online resources have helped me in my training. I think social networking sites such as MuscleDog.com are fantastic in providing a support network for competitors and fitness enthusiasts. I also enjoy Siouxcountry, a forum site for female competitors.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
My boyfriend is a vital source of support with nutrition and training. He is a personal trainer and is constantly researching diets and workouts for clients and shares his knowledge. He also has the ability to be very objective and provide a second opinion. The Internet is also a wonderful resource where you can network and talk with others.
18. What obstacles have you had to overcome (injury, illness, relationships, etc)?
When I was 16, I was in a near fatal car accident in which I had to be airlifted by helicopter to Albany Medical Hospital. My lungs collapsed and I flat-lined twice which sent my whole family into a panic. Aunts, uncles, grandparents, cousins and of course my parents were all awaiting hopeful news in the waiting room as I remained in critical condition. I also suffered a torn spleen, severe contusions to my internal organs, broken back teeth and a severely fractured pelvic bone, which required a titanium plate to fuse. This incident put into perspective how short and precious life is. I vowed to always remain in control of my body after that because I never wanted to feel helpless like I did those first few months in recovery. I was wheelchair-bound for the first month and after that was allowed to use a walker. The doctor did not want me to use crutches because my pelvic injury was so severe and I could not risk being bumped or losing balance and falling. Everyday I would push myself a little bit at a time to gradually apply pressure to my injured leg when walking with the walker. My determination paid off and I was able to take a complete step before I started physical therapy. After overcoming that physical and mental challenge, I feel as if I can take on any physical battle and have no excuse to not push myself in the gym because I am mobile and capable.
19. What was the biggest mistake you made when you first started training?
I did everything to try and achieve my ideal physique with minimal cardio. I didn’t see it as important or overly necessary. Then, I wondered why I wasn’t leaning out. Cardio and I now have a love/hate relationship. I now accept that cardio is not just necessary to be lean but also to be healthy. I try to incorporate it into fun activities such as, cardio boxing.
20. What tips would you give to a beginner?
Keep fitness fun and use it as an outlet for stress. Training needs to be a release, a time for you to focus your energy. You never want it to become a task because that is when you start to resent it and are more prone to lapse in your goals.
21. What are your future fitness goals?
The ideal goal would to become an IFBB Pro Figure competitor and a top fitness model. I would also love to educate myself more on nutrition and obtain a degree in that area. I am currently going to school to be a speech pathologist. Being that I start Graduate School in the Spring, that goal may be postponed for a few years however, it is not out-of-sight.
22. Where can we find you on MuscleDog.com?
Check out my profile and add me as a friend! My profile shows my fitness stats and before and after pics in my photo gallery.
