We explain you in few steps how to optimize your nutrition behvaviour!
HD INTERVIEW – Katelyn AseltineWomen Interview July 16, 2013 - 11:15 am
KATE “smash” ASELTINE
NPC National Figure competitor & Sponsored Athlete
Birthday” August 24, 1990 // Height: 5’7 // Weight: 150lbs
WHAT ARE YOU MOST PROUD OF?
K.A.:After weeks and weeks of vigorous research and preparation, I stepped on stage for the first time
at NPC’s 2011 Grand Rapids National Qualifying Figure and Bodybuilding Champions where I went on to
achieve first place in my height division and was presented with the Overall Figure Champion award for the
entire show. Without taking a breath, I made my debut National appearance at NPC’s Jr. USAs and achieved
Top 10 ranking. The feeling of being on stage is almost supernatural to me and I wasn’t ready to throw in the
towel on the competitive season just yet.
Still yearning to top my previous presentations, I committed to Michigan’s final state level national qualifier,
NPC’s Western Michigan Championships where I was once again crowned the reigning Overall Figure Champion
of the show.
I was now the first female competitor awarded back-to-back Overall Figure Champion at the two biggest, most
competitive National Qualifiers in Michigan at the age of 21.
WHAT ARE YOUR INTEREST AND HOBBIES?
K.A.: I recently moved across the country from my small town chicken farm life in Michigan to Dallas.
Aside from being an USAPL/ADAU National record holding Powerlifter and Figure competitor, I also adore
bantering endlessly about comics and super hero dichotomy (try me, I dare ya), absurdly addicted to peanut
butter, freak for Star Wars and Lord Of The Rings, Zombie Apocalypse survival strategist, insatiably captivated
by film, favorite super hero is The Incredible Hulk (henceforth, the smash motto), enjoy art, face melting music,
exploring any and all venues of weight training, biology/biomechanics, developmental research on fitness/health
and greatly fancy writing reviews critically analyzing the latest and greatest to hit the silver screen!
AND YOUR LATEST ACCOMPLISHMENTS?
2011 NPC Jr. Nationals Chicago Top 10 ranking E-class
2011 NPC Western Michigan 1st C-class and OVERALL figure champion
2012 NPC Jr. Nationals Chicago 14th E-class
HOW DOES YOUR TYPICAL WEEK IN THE GYM LOOK LIKE?
Depending on where I am in my contest preparation and level of desired conditioning, I do anywhere between
30 all the way to 120 minutes of cardio daily. The most effective modes for me include uphill sprints, Stairmill
and incline treadmill walking/jogging. HIIT training plays a large role in my shredding regime!
My favorite day in the gym is definitely leg day. It is my area in which I have received most criticism – With all
muscle groups, I tend to take atraditional bodybuilder approach: High volume. My method is to incorporate multiple
sets to repeatedly target a specific muscle group in an attempt to breakdown muscle tissue and increase tension time
as a means to illicit growth. Training this way elicits the ability to increase markers of protein synthesis post-exercise
which is a very important indicator for muscle growth – However, in developing shapely, tediously tight lower extremities,
I think it is also crucial to incorporate high intensity plyometric routines.
WHAT TYPES OF CARDIO WORK BEST FOR YOU?
K.A.: Being from the country, it is always refreshing to take my training outdoors when at all possible. Henceforth, I created
a little plyo routine called “Gotham’s Reckoning”, (titled in my comic crazed fashion), that will not only crank up calorie
expenditure, but specifically targets glutes, hams and quads. This heart pumping routine can be done in the gym, on the track
or if you are hillbilly like me, down the dirt road!
For advanced plyo enthusiasts, repeat this entire circuit 3x
*15 minute up-hill walk /jog (warm up)
1. 20 lunge thrusts
2. 20 box jumps (any elevated surface works fine)
3. 20 power skips
4. 20 leap frogs (10 forward hops, 10 backward hops)
5. 50 high knees
6. 20 bounds (10 lateral lunges each leg)
7. 15 squat thrusts (wide stance, below parallel)
8. 20 power step-ups (a bench, staircase, chair or any elevated works fine)
9. 2x 30 second full sprint followed by 60 second recovery
WHAT TYPE OF MUSIC DO YOU LISTEN TO IN THE GYM?
K.A.: When it comes to tunes, I am a bit of a head banger. For those of you who fancy having your skull rocked circa hot,
tasty guitar licks during gym sessions; here is another taste of my latest lightning! Best bring your bib… It’s about to get messy
1. NIN/Static-X – Closer (trance remix)
2. White Zombie – More Human than Human
3. Dark New Day – Brother
4. As I Lay Dying – Paralyzed
5. Tek One – Sleep with One Eye Open (remix)
WHAT DOES YOUR DIET CONSIST OF?
K.A.:The unique thing I had discovered about dieting is that to produce ideal results, the nutrition protocol must be
tailored to YOUR needs. Everyone responds to macronutrient ratios differently so cookie cutter programs or “fad”
diets typically flounder – For me, my approach for contest preparation consists of moderate fats and protein coupled
with carb cycling.
I am a stickler when it comes to meal prep, so all of my portions are always measured for accurate portion sizes. I believe
its important to log my nutrition program to track my progression as far as what my body responds best with, as our
bodys adapt and change over time. Because I am particularly sensitive to carbs, I have to be extra responsible in the
off-season and make sure I indulge in moderation!
Holding yourself accountable for eating clean whether you are a competitor or not will determine your success in reaching
your overall fitness goals.
HOW DOES YOUR TYPICAL CONTEST REGIMENT LOOK LIKE?
Meal 1: 6 egg whites, 1/2c oats, 2tbs ground flax meal
Meal 2: 5oz tilapia, greens
Meal 3: 4oz chicken, greens, 12 almonds (every other day add 4oz yam)
Meal 4: 5oz tilapia, greens
Meal 5: 6 egg whites, 2 rice cakes
Meal 6: 1.5 scoop whey isolate, 2 tbs ground flax
Favorite cheat foods: Sushi, Pizza Rolls, Oreos, confetti cupcakes, white chocolate chip macadamia nut cookies,
Reece’s cup cheesecake with graham cracker crust (yep, I don’t play games, hehe!)
Favorite diet foods: Natural peanut butter, almonds, and oatmeal
WHAT DOES YOUR SUPPLEMENT SCHEDULE LOOK LIKE?
L-Carnitine (any brand is fine)- 1g 30min before cardio sessions
Fat Smack Thermogenic Purus Labs – 1 serving before cardio
Multivitamin (I like GNC Womens Ultramega)- 1x per day
Digestive enzymes – 3x daily (breakfast, lunch and dinner)
Slin-shot Insulin sensitizer Purus Labs (1 serving before each carb meal)
L-Glutamine (any kind is fine, powder is best)- 5g after weight workouts and 5g before bed
BCAAs (Xtend by Scivation)- 2 scoops daily during strength workouts)
Vitamin C- 500mg 3x a day
Condense Purus Labs (1 scoop with 8oz water preworkout)
WHAT ADVICE WOULD YOU GIVE ANYONE STRUGGLING TO STAY MOTIVATED?
K.A.: For anyone seeking to ignite their fitness flame, my best advice is to be consistent. You must develop a
persistent mindset to uncover the discipline and sheer will power in which we all bare. Being fit and developing
the physique of your dreams is not an over night process; there is no magic pill. In this particular pursuit, there is
only your MIND, HEART and SPIRIT. I find that many women feel lost as to “where” or “how” to begin.
Begin by grounding a belief – If you want something in this life, take it, and never surrender. As my favorite Grand
Master of the Galactic Council once said, “Do or do not, there is no try.” –Yoda