Cover model interview: Amy Watson

5/24/10 Posted in Diet News  |  2 Comments

Amy Watson, 28, of Lansing is this month’s cover model. The following is the full interview for the June 2010 issue.

How old are you? Where do you live?
I’m 28 and I live on the west side of Lansing

What is your job at Auto-Owners?
I’m currently a supervisor over a Java IT department at Auto-Owners Insurance

How long have you been competing with body building? What got you started?2010 was my 2nd year competing in Figure (a division only for women), which is similar to body building but we have less bulky muscle and are a more feminine shape. To be competitive in Figure you need to have some muscle mass, be symmetrical in muscle development, be lean (7-9% body fat), and have a graceful stage presence.  I met my trainer, Jenn Averill (currently trains at State of Fitness) who convinced me to stop distance running, which had begun to hurt my hips, and put on some size (muscle) on my frame. I thought it sounded easy, but I was in for a surprise. Without Jenn’s help and support, I never would have been able to get on stage.

What kind of success have you had?
I’ve placed in the top 3 in most of the shows I’ve competed in last year and this year, with two runner up finishes at the NPC Detroit Novice Show and INBF Buckeye Classis (in Columbus) which was a Rookie Pro Qualifier. I hope to be even better next year. On a physical level, I started out training with Jenn in 2008 and weighed around 126 lbs.  I spent 2009 working to gain more mass and weighed in at 132 and this year cut to a pre competition weight of 118. I started off this season at 19% body fat and measured in around 8% the day of the competition.

Does being in competitive shape take extra time?
Definitely, though like any habit or routine you don’t notice how much time you spend prepping for the competition.  I’ll spend 3 to 4 hours prepping food and cooking and portioning meals in baggies a few times a week as well as 30 min a day working on posing in addition to cardio and weight training.

Why do you like it so much?
I’m a competitive person, and a Type A personality. I like to push myself beyond my limits to find out what I’m mentally and physically capable of. This type of sport demands the ultimate control over your mind and body from the prep work, which I usually start dieting at 10 weeks out, to intensity of workouts, and living a “normal life” while having a completely restrictive diet.

What other kind of sports do you do?
I play recreational sand volleyball in the summer and have two Quarter Horses that I ride and show (though not as much as I’d like). I still run and swim occasionally during my off competitive season.

How many times do you work out?
During the off season, I am in the weight room 5 to 6 times a week for 1.5 to 2 hours focusing on 1 or 2 muscle groups additionally I do a separate 15-30 minutes session of cardio 4 times a week with the goal of building muscle while still staying on the lean side which makes it easier to see the results. When training for a competition, my workouts’ intensity varies depending on what phase I’m currently in. A few weeks out, I’ll change from very heavy weighted workouts with a 3 day split to lighter, as my diet and energy levels decreases. A week out, I’ll do a full body workout 7 days a week that lasts only about 40 minutes. Depending on my body fat % I’ll add interval stairs in the morning, to burn more fat, or light elliptical work. I cut running out completely because genetically, I have a hard time adding muscle to my legs and running tends to break that down too much.

How is your diet? Does it change as competition gets closer?
I start a strict diet (chicken, egg whites, brown rice, sweet potato, oats, select veggies, no dressings, no salt, no refined sugar) 10 weeks out from a show with the goal of eating clean wholesome foods with lots of protein and enough carbohydrates to maintain solid workouts. I eat 6 times a day beginning at 6:30 (yes, this means packing most of my meals to work and eating in meetings and conference calls and getting up to eat early on the weekends). In the early phases I eat a complex carbohydrate (rice or sweet potato) 3 or 4 times a day with my chicken or fish to keep my energy levels up and help muscle recovery. As competition gets near, I’ll cut that to eating a controlled amount of carbohydrates 2 or 3 times a day. I switch from drinking 2 gallons of spring water starting at about 4 weeks out to 2 gallons of distilled water a week out. For competition, I decrease my water some a few days out and then completely stop drinking the prior day to competing to achieve a more “cut look” on stage.  I drink coffee (black) made with distilled water in the mornings almost all the way through despite my trainer’s disapproval – the caffeine helps keeps me focused at work.  The first few weeks into the diet, it feels like you’re going through withdrawals as your body adjusts to life without processed sugar and wheat and you’re basically miserable and craving sweets or chocolate. Its harder still when you’re around food and desserts, like at work, and really nothing fits into your diet unless someone brings in a veggie tray and you have a piece of the broccoli at one of your scheduled meal times. I will eat a 6 oz steak (cooks down to about 4 oz) once a month or so and I take large vitamin packs to replace anything I’m not getting from regular fruits or veggies.

Take me through a daily meal plan.
A sample day 3 weeks out from a show would be,

• Meal 1: 1/2 c oats (uncooked) with cinnamon and stevia, 4 oz chicken,
• Meal 2: 4 oz of chicken, 1/2 grapefruit,
• Meal 3: 4 oz cold water fish (not tuna as its too salty), 6-7 stalks of asparagus, or 1 c broccoli (sometimes green beans),
• Meal 4: 4 oz chicken, 1/2 c rice, 4 stalks of asparagus,
• Meal 5: 5 oz chicken, 1/2 c sweet potato,
• Meal 6: 6 egg whites, 6 Brussels sprouts.

Because I don’t use any salt, I’ve acquired the entire Mrs. Dash collection to help flavor my food. I also use a lot of lemon and lime in my cooking and I’ll have Crystal Light in my water if I’m having a hard time finishing 2 gallons that day. I try to stay away from aspartame and artificial sweeteners because they tend to make me bloated and crave processed sugar. Its a lot of work to be continuously packed and prepared to eat – no matter where you are. This is a commitment and routine that doesn’t just happen during the week, but it also has to be followed on the weekends.  I’ve gotten creative with some of my food and mix up “crystal light smoothies” for a treat, or blend coffee with ice and stevia to help sugar cravings.

How long do you plan on competing?

I plan to compete for as long as it is enjoyable and challenging for me. The best part is when you reach the point where that fat is disappearing, and you start seeing the cuts in your arms and abs. For a woman, its difficult to maintain such a level of fitness and a low % of body fat (around 10% is when I start to see marked changes- and its different for everyone) so there’s such a sense of accomplishment when you reach those levels. Additionally, you learn so much about yourself and how your body reacts to food and exercise so much that even changing such a small part of your diet can increase or decrease your mood and thinking ability. And after competition, regular food tastes SO good that you appreciate everything!  I usually crave an apple or banana after my shows and carrot sticks but I’ve been known to eat a brownie or 2 and a burger. :)

Any advice for newbies in the sport?

Find a reputable trainer with experience in Figure or Bodybuilding to discuss diet and exercise options. It takes a lot of dedication and commitment and it is not something that should be attempted without fully realizing the time and effort you’re going to have to put forth. Its also hard on you mentally, so a certain level of toughness really helps.  I’d also advise going to see a show it will inspire you or overwhelm you- check out http://www.facebook.com/l/5da9a;michigannpcnews.com/home or http://www.facebook.com/l/5da9a;www.michigannpc.com/ for local information on shows. Realize that you’re going to have off days and that if you slip up on your diet, there’s another meal in 3 hours and you can get back on track.

Advice for people who want to live a healthy lifestyle?
Take baby steps and make small manageable changes. Instead of putting heavy cream in your coffee, try skim milk. Think about what you’re eating and why you’re eating it. Are you really hungry? Or do you just want something to chew on, if so, try sugarless gum and a tall glass of water. If you still feel hungry after 20 minutes, go ahead and have a snack. Get active – go for a walk in the evening after dinner instead of plopping down in front of the TV. Make working out part of your routine even if its just for 20 minutes – you’ll feel better!