1. Biography
• Name: Sara Jean
• Age: 22
• Height: 5’ 6”
• Weight (Contest): N/A (first contest is April 30, 2011)
• Weight (Off-Season): 136 lbs.
• Body Fat: 10 % (off-season)
• Hometown: Kaukauna, WI
• Gym: YMCA (when I am back home), Strength Center (UWSP campus)
• Profession: Student, Nanny, Zumba Instructor
2. What got you started in bodybuilding/fitness?
In May of 2010, I went to my first NPC show where I watched my younger brother, Josh take first place in the Teen Division for Bodybuilding. I was blown away by the competition, and did not realize there were so many categories for women to participate in. I knew this was something I wanted to do, and decided I was going to start training and dieting right away so that I could compete in bikini in that same show for the following year. My friend Dave helped me make a diet so I could get on track right away and my brother took me to the gym to teach me different exercises to do for the each muscle group. From there, I was on my own. I did a lot of networking and learned a lot from some very supportive individuals. I could not have done it without: God, my family (mom, sister, brother in law, brother) and my supportive friends (Megan, Brooke, Bree, JD, Angel, Dave, and Coty).
3. What keeps you motivated to train?
My goals keep me motivated because I am the kind of person that sets goals and is determined to accomplish them. Going to the gym is my favorite part of my day because I know by being in there not only am I staying fit and healthy, but being in there helps me get one step closer to making my dreams come true. Every day I think about where I am at, and how much time I have to improve before my first National Qualifier NPC competition which is April 30th 2011 in WI. I know that I want to win, and order to do that I need to bust my butt in the gym and give 110 percent. Some of my other goals that keep me motivated range from: being able to squat 135, getting 13.5 inch biceps, taking first in April, going to Nationals, earning my Pro Card (IFBB Pro), being sponsored by ON/ABB, becoming a fitness model, and training my own team of competitors.
These are all things I will accomplish because I am living proof you can do anything you put your mind to, and I have never wanted anything so bad in my entire life.
4. What workout plan has worked best for you?
My workout plan has varied since I started training in June. Over the summer, I made the decision that I was going to train and compete in a show with my brother so I got down to business right away. I woke up everyday at 3:45 am, ate my egg whites and oats, and head to the gym. I lifted every morning for about 1.5 hours focusing on two muscle groups (legs/shoulders, back/bi, chest/tri) with 4-6 exercises per group, four sets per exercises, and 8-12 reps per set. After each intense workout, I hit up the Stairmaster 25-40 minutes (depending how much time I had before I went to work). I also participated in a Zumba class two nights a week at the local YMCA for some high impact cardio. I would lift six days a week, with cardio seven days a week, on top of working 10-14 hours a day at my nanny job. I was extremely motivated, and I was amazed with the results I was seeing.
When school started up again I was going to have to get used to a new gym and being extremely organized with my time because not only am I a full time student but I have four jobs. I stayed with the same workout routine until October and then I made the decision to do figure instead of bikini by the rate I was leaning out and putting on muscle mass. In order to continue to grow, I changed my routine up into five different splits: legs, shoulders, arms, back, and chest.
Here is a sample of my workout regime (*note: I always take a day off during the week but to show each of my workouts, I did not show a day of rest):
Monday: Legs
• Squat: 3 sets, 12 reps
• Deadlift: 3 sets, 12 reps
• Leg Press: 3 sets, 10-12 reps
• Seated Calf Raises: 4 sets, 20 reps
• Leg Extensions: 3 sets, 12-15 reps
• Leg Curls: 3 sets, 12-15 reps
Tuesday:
Teach Zumba: 1 hour of high intensity cardio
Wednesday:
Teach Zumba: 1 hour of high intensity cardio
Thursday: Shoulders
• DB Shoulder Press: 3 sets, 10-12 reps
• Lateral Raises: 3 sets, 10-12 reps
• Front Raises: 3 sets, 10-12 reps
• Rear Delt: 3 sets, 10-12 reps
• Arnolds: 3 sets, 10-12 reps
• Upright Rows: 3 sets, 8-10 reps
• Single Arm Burn: Shoulder Press, 1 set of 20
• Stairmaster: 25 minutes
Friday: Back and Abs
• Seated Cable Row: 3 sets, 10-12 reps
• Back Extension with 35 # plate: 3 sets, 15-20 reps
• T-Bar Rows: 3 sets, 8-12 reps
• Wide Grip Lat Pulldown: 3 sets, 10-12 reps
• Pull-ups: I can currently do two. My goal is to be able to do 4 sets of 5. Otherwise I use 35 lbs. assistance on the pull-up machine
• Leg Raises
• Plank (1 minute each): front, left, right
• Stairmaster: 25 minutes
Saturday: Chest
• Flat Bench: 3 sets, 10-12 reps
• Incline Bench: 3 sets, 10-12 reps
• Cable crossover: 3 sets, 10-12 reps
• DB Flyes: 3 sets: 10-12 reps
• Decline Bench: 3 sets, 10-12 reps
• Stairmaster: 25 minutes
Sunday: Arms
• Hammer Curls: 3 sets, 12 reps
• DB Curls: 3 sets, 12 reps
• Cable Rope Curl: 3 sets, 12 reps
• Cable Straight Bar Curl: 3 sets, 12 reps
• Weighted Bench Dips: 3 sets, 15 reps
• Kickbacks: 3 sets, 10-12 reps
• Overhead DB extension: 3 sets, 10-12 reps
• Cable Pulldown: 3 sets, 10-12 reps
5. What is your philosophy about cardio?
Cardio has its benefits but I do not think that it is the most important part of the type of training that I do. In the beginning of my training, I did a lot of cardio because I needed to lean out before I could put on muscle (being that I did not want to put muscle on top of fat). Some individuals need to do cardio more than others, but even if it is only a few times a week on top of weight training, I think it should be done in order to keep our heart healthy. I think proper diet is much more important than cardio when being a body builder. I’m not saying cardio is not important, but without proper nutrition, the results won’t be as great.
6. What is your philosophy about weight training?
Before learning the basic fundamentals of weight training from my brother, I underestimated the power of weight training. Prior to my training for bodybuilding, I did mostly cardio, and I never saw the results that I did doing weight training. I love weight training because not only has it helped me significantly with my progress, but it has given me more confidence and something to be passionate about.
7. Do you prefer HIIT or steady state cardio?
I prefer HIIT cardio because I think it is more of a challenge and shows more result. My favorite cardio, besides teaching Zumba, is going on the Stairmaster. I think it has improved my leg development and also helped with shaping my glutes. I usually do the Stairmaster on my tip toes because I think it really hits the calves.
8. What are your top 5 favorite exercises?
1. T-Bar Rows
2. Pull-ups
3. Weighted Bench Dips
4. Squats
5. Upright Rows
9. What is your philosophy about nutrition?
Before I started training, my diet was poor filled with simple carbohydrates and sugars. My strict, clean diet was a big part of my quick transformation. I believe that diet is a major part of being healthy, and it is key when being a bodybuilder. My diet is made up of lean protein (tilapia, chicken, venison, egg whites, lean beef, lean ground turkey, whey etc), and complex carbohydrates (brown rice, oats, rice cakes, sweet potatoes).
10. What nutrition plan has worked best for you?
Meal One
• Protein Pancake: 6 egg whites, ½ c oats, cinnamon, BLEND
• 2 Opti-Woman Vitamins, 2 Calcium Citrate, 1 Fish Oil
Meal Two
• 2 sugar free/salt free rice cakes with 1 tbsp natural peanut butter
Meal Three
• Pre workout: 5 oz ground turkey and ½ c brown rice
Meal Four
• Post workout: I scoop Whey
Meal Five
• 1 tilapia fillet seasoned with Mrs. Dash Lemon Pepper, ½ c brown rice, 1 cup green beans
Meal Six
• ½ c skim cottage cheese or 1 scoop casein protein
11. What is your favorite cheat food?
Pizza.
12. What is your favorite health food?
Ground turkey with spicy brown mustard over brown rice.
13. What supplements have given you the greatest gains?
ON Gold Standard Whey, ON Casein, ON BCAA, ON Opti-Women’s Vitamin.
14. What does your pre and post workout nutrition consist of?
As seen above in my diet, I try to eat about an hour or less before I workout and the meal always consists of lean protein with a complex carbohydrate which I usually chose brown rice. After I work out, I usually have one scoop of whey at the gym and drink it walking back to my apt so that I have consumed some protein while I am waiting for my tilapia to cook in the oven.
15. Which tools have helped you most with your nutrition and training?
I have not really used any specific tools in my nutrition and training other than networking and working with supportive individuals. My brother and my friend Kyle helped me out this summer with my training and taught me a lot of exercises to do when lifting. My friends Dave and Coty helped me with a diet and taught me a lot about proper nutrition for a bodybuilder.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
I met a lot of supportive competitors that I became friends with on Facebook that have helped me significantly with my training. Their support alone helps me each day not to mention the tips they give me on training, posing, and competing in general.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I turn to my close friends who are also competitors. They always point me in the right direction and understand the obstacles I overcome.
18. Who are your favorite fitness/bodybuilder competitors or role models?
• My brother, Josh Lindbom
• Jerome Dihn
• Catherine Chlipala
• Ava Cowan
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
When I was in high school, my father decided he did not want to be a part of our lives anymore—he left us by choice. I have been without a father since I was 16 so I “grew up” a lot faster than a normal high school girl would. I am so thankful I came into the sport of bodybuilding because it is something I can do for myself and no one can take it away from me. It is something that I can be good at and I can work at it everyday and improve to where I need to be in order to reach my goals.
20. What was the biggest mistake you made when you first started training?
I do not think that I made any mistakes starting out. I made a plan and I stuck with it— both in the aspects of training and the diet component.
21. What tips would you give to a beginner?
Surround yourself with supportive people. Do not let anyone bring you down because you can do anything you put your mind do, and I am living proof of that. You might lose friends because they do not understand your lifestyle change in your work out regime, or your clean eating habits but you do not need those people who are going to keep you from reaching your goals or (in my case) achieving your dreams.
22. What are your future fitness goals?
I have a lot of fitness goals, but in the next five years I would like to complete the following:
1. Compete in April 2011 in Figure Division and win overall
2. Go to Nationals
3. Get Pro Card (IFBB)
4. Become Fitness Model
5. Train my own team of competitors
23. Where can we find you on MuscleDog.com?
Check out my profile Slimbomb013 to see photos, stats and more.
