Heavy Stuff...

This past weekend Parker Shields and I both set National Powerlifting Records through the SLP. Here is the write up straight from the SLP website:

“For the teenage division, fifteen year old Parker Shields set all new national raw records for the 13-15/165 class with a 285 squat, 195 bench and 400 pull for an 880 total. Training partner Chase Karnes did the same at junior 198 with his 450 squat, 350 bench and 520 deadlift, finishing with a 1320 total!”

Here is a video of the lifts: http://www.youtube.com/user/ChaseKarnes

Tiffany Tells Us How It Is...

Tiffany Upshaw is an up and coming fitness model as well as Optimum Nutrition/ABB athlete. She lives in Florida and plans on a career in fitness modeling as well as competiting in figure. Tiffany took the time out of her busy schedule to answer a few questions. How did she build such a great physique? How does she train? What does she eat? When does she eat it?

Chase: Tiffany, first of all I’d like to thank you for taking the time to be a part of this interview. My first question to you is how did you get involved in health and fitness? Tell us a little bit about your background.

Tiffany: I got involved with fitness for 4 years now but really its been 8 weeks of hitting the gym hard on a figure workout regimen and dieting on a Ketosis diet. I've always loved fitness and staying in shape since high school. I was a 4 year Varsity Competitive Cheerleader for Riverdale High School in Fort Myers, FL and with that, you must be physically fit, have extreme stamina and strength. That took me to the next level of getting into the gym, working out to build strength and cardio for stamina. Just picture running around on a mat, doing a dance routine, lifting a 115lb girl in the air (above your shoulders), tumbling (back handsprings, back tucks), throwing girls in basket tosses...ALL of that, takes a strong girl with excellent stamina. So I went above and beyond in the gym to assist in making the best out of cheerleading.

Chase: Wow! That definitely takes some strength and stamina. You have a great physique. How much do you believe your genetics play in reaching your physique and how much do you think is due to your lifestyle: nutrition, weight training, cardio, supplements?

Tiffany: Thanks! I am African-American (father) and Caucasian (mother) and I personally think I get the muscle type genetics from my dad. I think genetics have a good portion to do with my physique or anyone’s physique but I've always been good at easily building muscle mass. However, I would say a good majority of my physique (looking at the last 8 weeks of training and dieting), my dieting, supplements and training has more to do with my physique than genetics. Someone who has always had a weight problem, with the possibility of it being caused by genetics, can change that just by dieting and training. Like they say, 90% is your diet and 10% is your workout regimen.



Chase: Yeah, I agree with that. Everyone has different genetics but you can always improve upon what you where given. I’m sure many women out there would love to hear a breakdown of your typical day. What is a typical day in your life consisting of: work, training, cardio, etc.?

Tiffany: My typical day consists of mainly timing. For instance, let’s take a work day, Wednesday.

6am: 45 minutes of cardio BEFORE any food intake.

Around 7am: 168g of Liquid Egg Whites w/1tsp. of Splenda, a couple shakes of cinnamon, a bit of water (mixed together) and 2 Omega-3 eggs cooked and scrambled in the microwave for a minute.

8:30am: Start work at Dr. Wittenborn's Plastic Surgery Office.

9am: 8oz. water + 1 scoop of Whey Isolate Protein and 20g of either cashews, walnuts or raw almonds.

(Check in patients, answer phones, check out patients, etc.)

12:00pm: 4-6oz of a grilled chicken breast w/ 1 cup of broccoli or spinach. 28g of either cashews, walnuts or raw almonds and a water w/a flavored Splenda To-Go packet.

2pm: 8oz. water + 1 scoop of Whey Isolate Chocolate Protein and 1 tbsp. of natural peanut butter.

4pm: Leave Work and head to the gym to train Hams and Calves and then do 30 minutes of cardio after training.

6pm: 4-6oz of a Bacon Wrapped Filet seasoned with Mrs. Dash or an all-seasoning w/1 cup spinach or broccoli, spray butter, 20g of either cashews, walnuts, or raw almonds and a water w/ a Splenda flavored packet.

8pm: 12oz. water + 1 scoop of Casein Protein and 1 tbsp. of natural peanut butter.

Between 8 and 10pm: Nighty Night!



Chase: Sounds like a busy day. Looks like a good mix of high protein, healthy fats and fibrous carbs. I know fitness modeling is your goal and you are definitely heading in the right direction. Are figure competitions anywhere in your future or just strictly modeling?

Tiffany: Well, I signed a 1yr. contract with ON/ABB so I definitely want to back up that honor and get an NPC competition under my belt! Right now I am looking to do a local/small competition for next year and that will hopefully allow me to move further to Junior Nationals. I also am looking to do a Muscle Mania bikini, model, figure competition as well in Miami or Tampa next year. My goal is to be the youngest female athlete to turn Pro :o)

Chase: Well you are on the right track. What are two tips you would give a female reader hoping to achieve your look?

Tiffany: STICK with your diet and train hard! It's not going to be easy but just think of the end result!

Chase: That’s great advice. What are the two biggest mistakes you see most women make in the gym?

Tiffany: Form and lack of motivation.

Chase: What do you say to women who think weight training and supplementation will make them “big, bulky and manly”?

Tiffany: However they got the information has gotten them completely mislead. Of course certain supplements will make you gain weight and bulk you up but not all of them. They would need to educate themselves on different supplements and what ones would be perfect for them to take.

Chase: Can you let everyone know how they can contact you?

Tiffany: Sure :o) I enjoy meeting and talking to new people!

Email: tiffanyupshaw@gmail.com
MySpace: www.myspace.com/officiallytiffanyupshaw

For My Trainer:

Jeff DeLaney
jeff@thecozzateam.com

Chase: I really appreciate your time. Thanks again and best wishes in your career!

Tiffany: Thank you!! I enjoyed sharing!

Thoughts From the Gym Floor:

I work at a gym obviously (I feel stupid for even typing that). Sometimes however, I like to mix my training up. I like to train at Murray State in their facility. I like to stop in Mega Gym up in Draffenville for a change of pace. Yesterday I decided to stop in Energy Fitness. Here are some of my random thoughts from the gym floor:

• Upon entering I realized I forgot my wallet so I made my friend pay my day pass. $12.00. I paid him back later with a few beer at Tokyo Sushi.

• I felt bad because the desk worker was taking donations for breast cancer awareness month and I had to look like an ass for having to say no. I may stop in there today just to drop off a donation.

• Its nice to work out in a large facility such as Energy. Occasionally I felt as if I was at Globo Gym from the Movie Dodgeball though.

• Super sets are damn hard to do in a big gym. Trying to superset dips and incline curls weren’t even worth it. I would have to walk what seemed like 50 yards then wait for an incline bench to open up then walk back 50 yards. I just stuck with straight sets for the day.

• I thought Monday was international frat boy bench press and curl day. Apparently so is Friday.

• Four friends of mine are dieting for a bodybuilding building show. How I didn’t envy them up in the cardio area doing their cardio.

• The music was awesome though. I heard some Pantera, Clutch, Metallica and Black Label Society. Oh wait, I was wearing my iPod. The music was terrible.

• After completing a new PR on set of push press my friend (who forgot his iPod) asked what I was listening to. I replied with, “NSYNC: Bye, Bye, Bye”. That wasn’t a lie though. When I paused my iPod that’s what I heard playing on the gym speakers.

• PR is a personal record for those who don’t know.

Well it sure is nice to train with a new change of scenery. Followed up with a shake and some post workout sushi it was a great night. After that we saw a little magic at Max’s from a friend and client of mine Todd Duff (www.toddduff.com). Very impressive stuff I recommend everyone to check it out live sometime.