Today, we feature the sexy Cathy Hall, who at the age of 49, won Bodybuilding.com’s Over 40 Bodybuilder of the Week! That means she’s now 50, and looking at her Bodyspace photo updates, she looks as good as ever!
How’d Cathy Do It?
As mentioned basically everywhere on this site, success is made in kitchen. This was no different for Cathy.
A Sample Daily Diet
Cathy’s daily food involves the following items:
- 2 30 Protein Shakes per day
- 6 Egg Whites or Chicken, Tuna, or Tilapia
- Tons of Green Veggies – 3/4 cup per meal
- Brown Rice or Oats – 1/2 Cup “doses”
- Fat Free Cottage Cheese
- Half of a Sweet Potato
Her exact meal timing isn’t listed here, but can you see a pattern? I can.
First off, there’s NO corn, NO soy, and NO wheat. Her carbs come from much higher quality sources – sweet potato
Second off, she runs a low fat, high protein, moderate carb diet. While we guys love more natural sources of fat (beef, chicken, eggs, nuts, avocado, coconut, olive oil), especially when bulking up, this lower fat diet clearly has worked for Cathy. The pictures are worth a thousand words.
The Fitness Plan
You don’t get as ripped as she has without some sort of regimented plan. For Cathy, it’s resistance training with weekend cardio.
She has TWO leg days spread in the week. Many of us guys like one, but for ladies, we’re not gonna argue with this one.
One the first leg day, it’s Squats, Leg Press, Leg Curls, Leg Extension, Deadlifts, and Calves. The standards.
Then, on Thursday or so, a second leg day. Walking Lunges, Dumbbell Squts, One-legged squats, more deadlifts (yes!), and then some ab work such as twisting crunches and hanging knee raises.
Tuesday is a Chest/Tricep day, starting with incline dumbbell press, flyes, kickbacks, push-ups, and then supersetting rope pusshdowns and dips.
Wednesday is Shoulder and Bicep time – DB presses, lat raises, shrugs, barbell curls, DB concentration curls, inclined DB curls, and preacher curls.
Cathy hits these mostly in 3 sets of 12/10/8 reps.
Finally, on the weekends, it’s cardio. When in massive training mode, cardio also comes right after the weight workouts. As always, “There are no absolutes in training” – mix it up. HIIT (high intensity interval training) and LISS (low intensity, steady state) should both be applied as well.
A Personal Rant
I find it amazing that every time you see a hot and sexy woman, it turns out that lifts weights… the formula is there… yet so many women are afraid to do it. Follow the results! Ladies, unless you are attacking the diet and training like crazy, you will NOT get “bulky” – just “toned”.
Of course, you don’t need to be as 100% on as Cathy. But we need to see some muscle tone, so consider a watered-down version of the workouts above.
Cathy and Supplements – Switching OxyELITE Pro and Jack3d
Cathy’s been known to use both Jack3d and the OxyELITE Pro fat burner, also from USPLabs (see www.oxyelite-pro.com). However, it’s important to stick with the label – do not mix these both at the same time or on the same day! On weightlifting workout days, take Jack3d pre workout. On other days or off-days, only use OxyELITE Pro.
Note that OEP can also be used pre workout, but Jack3d is still better if you’re going to hit the weights. This kind of cycle is hard, and you definitely need to get off of all stimulants after 8 weeks.
Other staples in Cathy’s regimen are flax oil and fish oil for heart health, a general multivitamin for general health, and glucosamine + chondroitin + calcium for joint and bone health. Dymatize is her preferred brand of protein (we’re big fans of the ISO-100 product).
Doing it for the Family – Cathy’s Motivation
Cathy loves it when younger people admire her dedication and determination. But she really does it because she wants to be around for a long time – and staying healthy and appreciating your body is the best way to keep it. Don’t just be healthy for yourself – be healthy for your family too! Pretty simple.
Just one: BodySpace.
You Too Can be Featured on our Jack3d Success Stories!
Want to share a great story of how USPLabs has helped you get healthy and fit? See www.jack3d.org/success for info.
If Cathy can do it, so can you!