1. Biography
• Name: Amber Jerome
• Age: 28
• Height: 5’3
• Weight (Contest): 120 lbs.
• Weight (Off-Season): 127-130 lbs.
• Body Fat: 17%
• Hometown: Rotterdam, NY
• Gym: Best Fitness
• Profession: Student
2. What got you started in bodybuilding/fitness?
I have always been an active individual but as I got older my habits changed and the relationship I was in at the time was definitely making me fat!
3. What keeps you motivated to train?
I love the way I feel and the way I look.
4. What workout plan has worked best for you?
I workout six to seven time a week and constantly change my workout routine. I dislike doing the same workouts all the time so I am always changing the intensity, rep range, movements etc. I do legs twice a week because I really needed to tone them for the stage. I am now starting to train shoulders twice a week so I can get a bigger cap. I keep my rest periods to a minimum and do a lot of super setting, giant sets and so forth.
5. What is your philosophy about cardio?
H.I.I.T. is all I have to say. I love any type of intense cardio. My favorite machine is the Stairmaster and I like doing intervals on the stationary bike. I like interval cardio because it is intense and you can get a great cardio workout in a short period of time.
6. What is your philosophy about weight training?
The set doesn’t start until it hurts! I really don’t have a philosophy per say, but I do feel that if you’re going to lift weights, at least make an effort! I see people all the time lifting weights and they’re expressionless and they are getting nothing from their workout. You should be able to feel a burn and put up enough weight where you’re not breaking form, but putting in maximum effort.
7. Do you prefer HIIT or steady state cardio?
H.I.I.T. Just like I stated in my previous answer, I strongly encourage others to do H.I.I.T. I like feeling spent after a good cardio routine and with H.I.I.T.—you burn more all day! Plus, you can get a better workout accomplished in a shorter period of time vs. steady state. Not many can do H.I.I.T. because it is so intense, but that’s what makes it such a better workout!
8. What are your top 5 favorite exercises?
Any shoulder workout, BB Squats, Leg Extensions, Lying Leg Curls and Bicep curls.
9. What is your philosophy about nutrition?
Nutrition is 80% of what you need in order to get in shape.
10. What nutrition plan has worked best for you?
Moderate carbs, low fat, high protein. I have to eat breakfast. This helped curve cravings at night. I eat 6-8 meals a day—two of them sometimes consisting of shakes. I mainly eat chicken, fish, turkey and lean meat. I eat oatmeal, yams, rice and a lot of veggies. I get most of my carbs from my veggies which are green beans, broccoli, mixed veggies, spinach and romaine salad. I try and eat my carbs in the AM after my workout and then carb-load every few days. I also eat a lot of egg whites with one whole egg. My fat sources come from Udos oil, almonds, walnuts and natural peanut butter.
11. What is your favorite cheat food?
Pizza or pasta and of course chocolate!!
12. What is your favorite health food?
I love it all actually, but my favorite meal might have to be breakfast—oatmeal and egg whites.
13. What supplements have given you the greatest gains?
Whey protein, casein and aminos. I am not taking many supplements right now.
14. What does your pre and post workout nutrition consist of?
Aminos before I workout and afterwards, I have oatmeal and egg whites with one whole egg.
15. Which tools have helped you most with your nutrition and training?
The scale, pre-cooking all my food and pre-packaging my meals on the go.
16. Have online resources (social networks) helped you in your training?
If so, what are they and how have they helped you?
Bodybuilding.com has helped me with my research needs and purchases. MuscleDog.com is another great source to learn about fitness, see videos of past events and meeting tons of helpful people with the same passions as me. Social networks are great to research your fitness goals.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I do a lot of research on the Interest or pick up the latest fitness magazine. I am always reading about fitness. Sometimes I go to the library and get out books to learn more about how fitness not only affects us on the outside, but on the inside. Nutrition is a science and I want to know as much as I can about the right amounts of macronutrients I need, what types and the best times to consume them. I am always looking for new exercises to spice up my routines at the gym. MuscleDog is a great place to find all of the things you need to know about fitness.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Ava Cowan and Larissa Reis.
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
Losing out on a lot of social events and tons of criticism from others for having muscle and being female!
20. What was the biggest mistake you made when you first started training?
I didn’t take nutrition seriously.
21. What tips would you give to a beginner?
As for advice, I would just like to tell others that it’s not easy trying to stay in shape. Society makes it way too easy NOT to stay in shape by offering cheap take-out/drive-thru meals, but I know when I leave the grocery store, my bill is not cheap. Society complains about too many people being obese, but when we’re in difficult economic times like now, it makes it hard for people to eat well when they can go to a fast food place and get a ton of garbage for cheap. Just do the best that you can with the resources that you have. If you put bad gas in your car, it’s not going to run as well as it’s capable of—same goes for your body.
Always listen to your body, if you’re hurting then stop! Work through fatigue, not pain! Make sure to do your research. Just because it works for me or the guy next to you on the treadmill doesn’t mean it will work for you. Be patient!! Rome wasn’t built overnight and you won’t transform overnight either. Any type of clean diet, workout etc. needs time for your body to adjust before it “gives in.” I hear a lot of times how people talk—for instance, “I’m doing this and that and nothing is happening! Why bother?” This is why you need to be patient; people tend to stop right before their body gives in. Give it a good three months before results can be seen. Also—keep a food journal. You’re less likely to cheat when you have to write it down. Keep a workout journal so you can track how you progress in your workouts, and take progress pictures weekly so you can see the changes. Never mind the scale so much as how your clothes fit. Muscle weighs more than fat, therefore the scale might go up but you might have just put on some muscle not gained weight.
22. What are your future fitness goals?
I plan on competing a lot more and get my face out there so people know that I’m a serious competitor and to be nervous when I grace the stage… ïŠ
23. Where can we find you on MuscleDog.com?
Search for my profile and be sure to add me as a friend. On there, you can track my photos, stats and more!