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Karen zaremba

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I also do dips and will add lbs to my waist when doing them. Wednesday- Back- I start with wide grip pull ups. I do about 4 sets of When I'm feeling really strong I'll strap weight to my waist I follow that with rows and at least one exercise for my lower back.

I end this workout with heavy shrugs. Thursday-shoulders and chest- I do military presses using lb dumbbells 3 sets of My max is 50lbs. I follow that with 2 or 3 more exercises to hit the entire shoulder muscle front to back.

I don't train chest that heavy. I concentrate more on my upper chest. My favorite for this is wide flies laying on a flat bench.

Friday-legs- I hit the legs again but go lighter and higher reps. Usually the same exercises as my Monday workout but I'll add an inner thigh exercise I also work calves this day.

Cardio- I do cardio in the off season only and limit that to 3 times a week no more than 20 minutes. I stay lean all year long so don't need to lose body fat.

My pre contest diet goes like this. Low carb day is g of carbs keeping the protein the same. The final week prep- starting the Sunday before the contest I deplete carbs by doing three low days in a row.

I start carb up on Wed. On Wed. I eat 8 meals taking in g of carbs splitting them between complex and fast acting. I eat only chicken and oatmeal with about g of sugar each meal.

Thursday I eat 8 meals again taking in g of carbs. Sugars only in the first 4 meals then none. Only chicken and oatmeal again.

Friday I eat 8 meals but switch to flank steak and potatoes. The 8th meal on Friday is 8oz of steak and 2Tbsp of sodium free peanut butter, no carbs.

Nothing else until after prejudging. Please be specific. Starting the Wed. Friday back to 1 gallon from morning till noon. No more water after 9pm, only sips.

I set aside 16oz to sip on Friday night until after prejudging. Along with cutting water I also deplete sodium.

All my food is sodium free starting after my 4th meal on Wed. My chicken is all natural and boiled to get out all the sodium. Are there any competitors you look up to?

I'm motivated simply by how I look and feel as a result of training and eating clean regularly. What motivates me to compete is the challenge and the journey of getting myself in the absolute best shape possible, as close to perfect as I can get.

Being on stage at the end of the journey is such a rush for me. People always ask me if it's worth all the hard work and I answer,without a doubt,yes!

Competitors that I look up to are the ones that are more muscular. My favorite is Monica Brant. Everything about being in a contest is an interesting and exciting experience.

A few highlights this year are meeting Susie Oatmeyer who will be a life long friend of mine and who will be one of the best pros around soon.

Meeting Mo in Chicago and sharing half my food with him because he had none, long story! Meeting JC and working with him. Meeting several people from WPW and doing a lot of work with them.

I think the best experience for me was hanging out with Susie and her friends at the Team U. Susie, Maggie, Alia and Cynthia all treated me like one of the gang.

They shared my excitement of winning my pro card. My husband was there but I didn't have the rest of my family or my friends back home to celebrate with.

I had them and they have no idea how special they made that night for me and I am very grateful to all of them. Thanks to their trainer Randy too!

Anything you would like to see changed? The Fitness industry is crazy that's all I can say. Be a part of it because you enjoy it and like the challenge of it but I certainly wouldn't "drop everything" for the industry in the hopes of making it big.

There is no future in the business. It is short lived and the athletes don't make money from it, pro or not. It should be a small part of your life, something great to look back on but it should never be your whole life at the expense of a real future.

What could you tell other girls that are starting to do photoshoots any advice about preparing for a shoot? I would never do a photo shoot unprepared!

All the images you take will show up somewhere and you wouldn't want bad pics of you popping up. Take it seriously as doing a shoot is a great opportunity.

I prepare for a shoot much like a contest, except for the strict dieting. I pay attention to detail with hair, makeup, nails etc. I always tan so I have nice color.

I always bring several outfits and shoes. Bottom line, be professional but have fun with it and never do anything you're not comfortable with.

I also recommend taking someone with you to a shoot especially if it's a photographer you don't know. USA's to Jr.

Nationals what changes did you make in your body? What about from Jr. Nationals to Team Universe Figure Nationals?

I went into the Jr. USA's very tight and lean. I weighed about lbs. Got great feedback but maybe I could have been a tad bit softer, a couple pounds heavier but that was a "maybe"??

For Jr. Nats I went in fuller and not as lean. Did great there too. Troponin and I agreed that we like my physique better being full, tight and lean not softer so I went into the Team U tighter and leaner than I've ever been.

It's a good look for me. Why do you think they did it? Do you think competitors will follow it? Or it will get lost around somewhere?

It's a look that some woman don't want. Same goes for Figure. Hopefully that will stay consistent so competitors are clear on how to get ready for a contest.

Not only do you have a great physique and pretty face but your personality is so easy to be around. What is the secret to your success?

There really is no secret. I'm just doing what I have a passion for. I'm being myself, what you see is what you get with me, goofy and all.

I am a very happy, secure and confident person and I make the most of any opportunities that come my way.

What was your first show like, any interesting experiences? I had a blast doing the poses and the routine. I won the overall.

What do you like and dislike about competing? I love everything about competing especially wearing the beautiful suits and I wearing the heels and being all made up.

The only thing I really don't like is applying the coats of pro tan! What are your future goals in this industry?

My future goals are to continue competing as a pro and to keep making improvements on my physique.

I would love to compete at a show like the Arnold Classic and the Olympia. What do you see yourself doing in 10 years? In 10 years I hope to be as healthy as I am now.

I'm sure I'll still be training but not competing. Maybe I'll take up golf.

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