1. Biography
• Name: Michelle Gehm
• Age: 22
• Height: 5’5”
• Weight (Contest): 120 lbs.
• Weight (Off-Season):132 lbs.
• Body Fat: Varies
• Hometown: Rockaway, NJ
• Gym: Fitness Factory
• Profession: Student
2. What got you started in bodybuilding/fitness?
I got started in 2007, my first semester in college. After a few months without team sports, I found myself bored, and I wanted to improve my body and start making better choices for myself. In June of 2007 my father unexpectedly passed away. I used exercise as a coping mechanism and started researching as much as I could about lifting and eating right. Working out got me through some hard times and gave me something to focus on and look forward to. Since then, staying active has become an integral part of my life and has opened many doors for me. I finally took the plunge this year and competed in my first NPC figure show.
3. What keeps you motivated to train?
Seeing results and hopefully motivating others.
4. What workout plan has worked best for you?
I have found basic bodybuilding splits to work best. Compound exercises using free weights yield the best results. I like to split up my workouts into different body parts (ex. Monday-Back Day, Tuesday- Chest Day, etc).
5. What is your philosophy about cardio?
Cardio is great for overall health and body fat reduction, but often overly used in an attempt to lean out.
6. What is your philosophy about weight training?
I believe weight training is a necessity for anyone who wants to build muscle, burn fat, and/or stay healthy. Too many women are afraid to lift weights despite the numerous health and metabolic benefits. Proper weight training feels great and turns your body into a calorie burning machine.
7. Do you prefer HIIT or steady state cardio?
Steady state—although high intensity cardio can really help get rid of those last few spots of stubborn fat when utilized properly.
8. What are your top 5 favorite exercises?
• Deadlifts
• Shoulder Press
• Bradford Press
• Bent Over Rows
• Wide-Grip Lat Pulldowns
9. What is your philosophy about nutrition?
Nutrition is 80 percent of the battle. You can have a killer physique hidden under a layer of fat because you have not properly addressed your nutrition. On the same token, you can be training to maximal effort, yet are not seeing any gains because you are not fueling your body. It is not about eating tons of junk all day or starving yourself in the quest for the perfect physique. You have to feed your body the right way.
10. What nutrition plan has worked best for you?
I found carb-cycling to work very well for me.
Examples of a High Carb Day
Meal One: Pre-Workout:
• 1 Scoop Myofusion Or Xtreme Formulations Ultra Peptide 2.0
• 3/4 Cup Oatmeal
Post-Workout:
• 1 Scoop Myofusion
Meal Two:
• 4 Oz. Chicken
• 1/2 Cup Brown Rice
Meal Three:
• 4 Oz. Chicken
• 1/2 Cup Brown Rice
Meal Four:
• 4 Oz. Chicken
• 1 Cup Green Beans
Meal Five:
• 4 Oz. Chicken
• 1 Cup Green Beans
Meal Six:
• One Body Tech Protein Pudding or One Scoop Myofusion
11. What is your favorite cheat food?
I love chocolate desserts, pizza, and a big steak!
12. What is your favorite health food?
Natural peanut butter, without a doubt. Unfortunately, peanut butter is very calorically dense so it’s easy to overdo it!
13. What supplements have given you the greatest gains?
Generally speaking, protein supplements. Some of my favorites are Gaspari’s Myofusion and Xtreme Formulations Ultra Peptide. Protein powders have helped me increase my protein intake while keeping an eye on carbs and fat. Plus, they taste great!
14. What does your pre and post workout nutrition consist of?
Both pre and post workout I generally have around 25-30g protein and 25-50g carbs—it depends. A favorite post workout meal of mine is oatmeal mixed with Myofusion.
15. Which tools have helped you most with your nutrition and training?
I have found good old fashioned research to be most helpful. By reading what has worked for other people, I was able to set forth a plan for myself. Trial and error is what it really came down to for me.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Yes, I have met some great people who helped steer me in the right direction. My contest prep would have been much less successful if not for these resources. My prep mentor Vanessa Pierce and the great folks at Gaspari Nutrition have helped me and have given me a ton of support on my journey. MuscleDog.com, Bodybuilding.com, siouxcountry.com, and rxmuscle.com were all great resources for me.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I find most of my training advice online or through a few trusted friends.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Ava Cowan, Heather Mae French, Erin Stern, Tanji Johnson, and many others.
19. What was the biggest mistake you made when you first started training?
Initially, I neglected nutrition and did not see the results I really wanted. I also made the mistake of training every body part every day.
20. What tips would you give to a beginner?
Start with a standard bodybuilding workout split (5 days a week is average). A ton of free workout plans can be found online or in a magazine. Start from there. Focus on proper form to avoid injury and get the most out of your workout. You do not need to spend all day in the gym to see improvement. For a beginner, I would recommend 20-60 minutes of lifting each session. Remember, resting is a big part of the picture too so get plenty of sleep.
Don’t forget about nutrition either! Results will come much quicker with a sound diet. Use resources like fitday.com (it’s free!) to see what you are currently eating. It’s more than just eating “clean.” Then, research what you SHOULD be eating and make small, realistic changes. At the end of the day, it’s a lifestyle change.
21. What are your future fitness goals?
I would like to compete nationally within the next couple of years. I am focusing more on overall mass and bringing up my weak points.
22. Where can we find you on MuscleDog.com?
For more information, you can go to my profile, SheWulf. On there, you can see my photo gallery, training stats and more!
