1. Biography
• Name: Kalene Smith
• Age: 26
• Height: 5’ 6”
• Weight (Contest): 109 lbs.
• Weight (Off-Season): 115 lbs.
• Body Fat: 6-12%
• Hometown: Wichita, KS
• Gym: Genesis Health Clubs
• Profession: Real Estate Agent and Compensation Analyst
2. What got you started in bodybuilding/fitness?
I was extremely inactive as a child and a late teen. I always saw myself looking up to the girls in the magazines with amazing tone and shape to their body but could never find the motivation within myself to live a healthy and active lifestyle. Two years ago, a friend of mine who was a former competitor began talking to me about fitness and nutrition. At first, I was completely intimidated—I did not want her to know that I could hardly spend 5 min. on the elliptical, let alone the types of food I was eating. On a daily basis she would stop by and ask how everything was going and give me bits of information on fitness and nutrition which slowly grew my interest.
I have to say, it took a lot of my own research and trial and error to find out what fitness and meal plan worked best for me. I started out doing cardio only and eating as few calories as I could per day. I thought I would gain endless amounts of muscle if I lifted any amount of weight and that the only way to a tone body was to eat as little as possible, I was so wrong. After a year of cardio classes, I began incorporating weight training into my routine. At that time, I also changed my diet to a balanced nutritional plan. Between the two, I really started noticing the tone body I had always wanted. This was such a great feeling which ultimately led me to push through all my fears and compete in my first bikini competition this past October. It is truly amazing what a little bit of hard work and commitment can do to change your life completely.
3. What keeps you motivated to train?
My motivation to train is always high and I am always looking forward to my next training session. Knowing that the hard work and dedication that I put into my workouts and nutrition will benefit my overall health in the future is all the motivation I need.
4. What workout plan has worked best for you?
I stick to a 5-day split:
Monday: Hams, Glutes, Lower Back, and Calves
• Straight Leg Dead Lift 4 x 10
• Standing Calf Raises 4 x 10
• Split Squats 4 x 10
• Seated Calf Raises 4 x 10
• Wide Stance Squat 3 * 8-12
• Leg Curl 4 x 10
• Cable Kickback 4 x 10
Tuesday: Chest, Triceps, Abs
• Incline Dumbbell Press 4 x 10
• Dumbbell Flyes 4 x 10
• Tricep Dips 4 x 10
• Push-Ups on Ball—as many as possible 3 sets
• Weighted Bench Dips 4 x 10
• Skull Crushers 4 x 10
• Tricep Pushdowns 4x10
Wednesday: Back, Calves, Abs
• Warm-up with Pull Ups – as many as possible
• Wide Grip Lat Pull Downs 4 x 10
• Seated Cable Rows 4 x 10
• Standing Calf Raises 4 x 10
• Close Grip Pull Downs 4 x 10
• Barbell Rows 4 x 10
• Seated Calf Raises 4 x 10
Thursday: Quads, Hams, Lower Back
• Barbell Squats 4 x 10
• Lying Leg Curls 4 x 10
• Leg Press 4 x 10
• Butt Blaster 3 x 10
• Lunge bringing chest down to knee then leg up to chest. Put lead leg on a platform 3 x 10
• Leg Extensions 4 x 10
• Hip Abductor 4*10 finish with 5-10 partial
Friday: Shoulders, Biceps, Abs
• Overhead Press 4 x 10 (Dumbbell, Hammer Strength, Barbell)
• EZ Bar Curls 4 x 10
• Lateral Dumbbell Raises 4 x 10
• Alternating Dumbbell Hammer Curls 4 x 10
• Reverse Flyes 4 x 10
• Front Raises 4 x 10
• Upright Rows 4 x 10
• Cable Curls 4 x 10
5. What is your philosophy about cardio?
Cardio is second hand to weights, but a must whether I am in contest prep or off-season. I limit my cardio in the off-season to 4 days of high intensity cardio. During contest prep, I up my cardio to 5-6 days per week incorporating high intensity as well as low intensity days. I also extended my cardio length from 20-30 min. off-season to approximately 45 min. per session during contest prep.
6. What is your philosophy about weight training?
Weight training is essential—not only do weights give a lean and tone look to the body but a proper weight training routine will allow your body to grow and age properly. If I am crunched for time and had to choose either weights or cardio, my choice would definitely be weights!
7. Do you prefer HIIT or steady state cardio?
I prefer HIIT. My high intensity trainings are short, sweet but extremely intense they leave me feeling energized for the day.
8. What are your top 5 favorite exercises?
My top 5 exercises are:
• Walking Lunges
• Weighted Dips
• Bicep Curls with Barbell
• Shoulder Press
• Squats
9. What is your philosophy about nutrition?
Nutrition is 80% of living an overall healthy and active lifestyle. Eating properly and keeping your body hydrated gives it energy and proper nutrients to function at its full potential. I was not raised to eat vegetables nor did I know anything about proper nutrition. A couple of years ago, I did my research and incorporated proper nutrition into my lifestyle. I have found ways to make all the foods I loved to eat before just now with a healthy twist. I have so much more energy on a daily basis and I never feel fatigued.
10. What nutrition plan has worked best for you?
Meal One:
• Black Coffee
• Egg Whites
• Oats
• Almonds or Naturally More Peanut Butter
Meal Two:
• Chicken
• Green Beans
• Hummus
Meal Three:
• Chicken
• Asparagus
• Hummus
Meal Four:
• Lean Ground Beef
• Hummus
• Low Carb Wrap
• Sweet Potato
Meal Five:
• Oats
• Protein Powder
Meal Six:
• Chicken
• Hummus
• Wrap
• Greens
Meal Seven:
• Casein Protein
• Egg Whites
• Naturally More Peanut Butter
11. What is your favorite cheat food?
Carrot Cake – if this is in front of my face, I can not resist it.
12. What is your favorite health food?
Oats and Protein Powder—YUM!
13. What supplements have given you the greatest gains?
BCAAs—they are essential to the body’s muscle building process.
14. What does your pre and post workout nutrition consist of?
Pre-workout, I generally eat chicken with hummus or lean ground beef and sweet potatoes to get in enough carbs and protein to support me through my training. Post workout, I eat my favorite—a big bowl of oats and chocolate protein powder.
15. Which tools have helped you most with your nutrition and training?
I have an extremely great support system through friends, family and trainers that help me stay motivated, guide me down the right path when I am questioning my nutrition or workouts and assist with proper supplementation along the way. My boyfriend has been one of my strongest tools as we have grown together to love the sport of bodybuilding. He is there alongside me in my workouts to push me that extra step and he supports me on a daily basis.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Definitely. Prior to my first competition, I had no idea what to expect and my community does not offer a lot for the competition world. I searched online, watched YouTube videos and read bios of other competitors—anything I could find to help with what I might expect for my competition date. This led me to meet the trainer I work with now and many other contacts I have met along the way.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Kurt Weidner—not only has he been in the industry for years, but he is a Pro Natural Bodybuilder. He is extremely knowledgeable and is always there to assist me with questions and concerns I have, in regards to my training and nutrition.
18. Who are your favorite fitness/bodybuilder competitors or role models?
I absolutely admire Amanda Latona, Jamie Eason and Monica Brant. All of these women dedicate their life to being healthy and fit. They have amazing life stories and help guide others on how to live a healthy life.
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
Friendships have been the biggest obstacle I have faced while competing. This lifestyle is not for everyone and not everyone will understand it, but true friends will support you through anything. I learned while dieting for my first competition who my real friends were. There will be people that judge you and become jealous. My advice to others that may face this is to stay strong, walk with your head up and know that you are doing this for yourself and no one else. Stick to your goals and you can accomplish anything. Those who are true friends will be there to support you along the way.
20. What was the biggest mistake you made when you first started training?
What mistake didn’t I make? Training is a learning process, we all start out being afraid to step foot in the weight room because we will be laughed at and made fun of right? I started lifting weights having no clue what I was doing. My form was horrible and I thought it was all about the numbers—the more I could squat, the better my results would be. I was wrong! After months of lifting heavy, almost hurting myself and looking like a fool in the weight room, I took a step back and did my research. I learned that lifting is all about proper form and technique, not about how much weight you can lift. My advice to any newbie in the gym would be to ask questions, hire a trainer and do your research on different exercises to ensure you will properly conduct each exercise and not injure yourself—plus you will see results faster!
21. What tips would you give to a beginner?
Research! There is so much that goes into proper training techniques and proper nutrition… trust me I am still learning. The more research you can do by looking online, hiring a trainer or even asking people in your gym, the better off you will be. Don’t be scared to ask, either—you will find that people are more willing than you would expect to give advice.
22. What are your future fitness goals?
My future fitness plans are to compete in the KC Classic next September and start to do some fitness modeling. Outside of modeling and competing —which I love— I also want to help educate new competitors on proper nutrition and fitness for competing. There is so much information out there and it is extremely hard to know the correct approach for each individual. I had a lot of trial and error as well as frustration in my beginner stages and would love to help new competitors eliminate that from their experience.
23. Where can we find you on MuscleDog.com?
Check out my profile, xkalenex—where I have my fitness stats, meal plan, favorites, photos and more.
