Lindsay Renee (Lindsey Renee)

Brief information

Age: the age of 27
Height: 168 cm
Weight: 54 kg

How did you start bodybuilding?

In my childhood I was always active. My favorite sports were softball, basketball, volleyball and competitive cheerleading. They helped me keep in shape. After reaching adulthood and moving to Miami, Florida, I became fascinated with bodybuilding and healthy eating. But it wasn't enough. I had an overwhelming desire to improve the effectiveness of their training, to raise them to a new level! My competitive spirit has challenged me, and the next thing I did was find a coach who was preparing me to participate in my first NPC show. It was just what was required! And here I already go on stage knowing that my sweat was shed not in vain and the hard work paid off. I took 2nd place in the competition "Dexter Jackson classic".

However, I do not intend to dwell on this. My next goal is to become the owner of a Pro card. I also help others learn how to lead a healthy lifestyle.

Where do you find inspiration?

My mother was diagnosed with leukemia when I was 10 years old. She fought for 18 years. During this time the mother had surgery for a bone marrow transplant, two operations on a hip replacement, shoulder replacement and lung transplant. What she didn't have to endure ‒ and oxygen machine, and chemotherapy, and radiation. But she handled it! Ten years ago it was connected to the apparatus of artificial life support. The doctors said that her life is not more than 48 hours. But these predictions have not come true. Her strength of will and fortitude won. Soon she was walking on the treadmill and performed the prescribed rehabilitation program. And no matter what it took only 20 steps a day. The important thing is that it was better than the previous day.

During recovery she taught me and my younger brother careful attitude to health. My mom touched many lives. In the hospital she was surrounded by patients for whom the motivation was vital.

She talked to them and tried to instill in them confidence with the same determination with which she fought for life. For quite some time she not only lived, but also feel happy. This allowed her to live 18 years longer than the doctors predicted. Why? Because she didn't ask questions like: "Why me?" It was a life destined to her how difficult it was not to deal with it. Mom probably suffered, but she enjoyed her time with family, watching sportscompetition. She enjoyed every minute of your life. All this helped me to realize what a benefit to have good health!

My mom died, but it still motivates me daily to work and develop their physical and mental abilities. It is the fuel that fuels me.

If you had to choose only 3 exercises, what would you prefer and why?

1. Deadlift – today it's my most favorite exercise. With it perfectly worked out gluteal muscle (my weakness). The result I was more than satisfied, there's nothing sexier!
2. Lunges – One of my favorite exercises for shaping the buttocks and lower body. Performing lunges, each leg of the load individually.
3. Arnold press – This exercise allows you to simultaneously work on front and side deltoid muscles. Today it is my favorite exercise for shoulders.

The training program

Monday: Chest/Biceps/Shoulders/Press

• Chest bench press 3×12
• Wiring dumbbells 3×10
• Reduction of the hands with a rope (crossover) 3×10
• Lifting barbells for biceps, standing 3×12
• Bending of hands with dumbbells (hammer) 3×10
• Alternating lifting dumbbells 3×12
• Side dumbbell swing 3×10
• Frontal lifting the dumbbells up 3×10
• Arnold Press 3×12
• Leg lifts (on bench) 3×15
• Twisting (crunchy) on the exercise ball 3 x 15
• Twisting (crunchy) on incline bench 3×15
• Twisting (crunchy) with a rope on her knees 3 x 20

Cardio: 30 minutes on the elliptical trainer Cybex Arc

Tuesday: Legs/cardio

• Squats in the simulator Smith's 3×8
• Squats sumo in the simulator Smith's 3×8
• Lunges on a treadmill for 2 minutes
• Inclined leg press 3×15
• The leg curl sitting 3×20
• Deadlifts 3×15
• Lunges with dumbbells in place by 3×20
• The leg extension 3×15
• Squats on Gagmachine 3×15
• Inclined leg press (feet together) 3×15

Cardio: 30 minutes on the treadmill, Stair Masters

Thursday: Back/Triceps

• Bench over head on the upper block 3×10
• Pull on the upper block 3×10
• Pull on the exerciser sitting 3×12
• Pull to the belly on the treadmill 3×12
• Thrust to the stomach reverse grip 3×10
• French press 3×12
• Crunchy, hands behind head 3×10
• Press down reverse grip 3×12
• Extend the triceps with rope 3×12

Cardio: 30 minutes on the elliptical trainer Cybex Arc

Friday: Legs/Shoulders/abdominals

• The leg press 4×12
• Squats in the simulator Smith 4×10
• The leg curl 4×15
• The leg extension 4×15
• Side Mahidumbbells 3×12
• Frontal lifting-up 3×10
• The lifting of the dumbbells on the rear of the Delta 3×15
• Sragi with dumbbells 3×15
• Sitting dumbbell press 3×12
• Crunchy with rope 4×20
• Pull-UPS 3×15
• Cycling crunchie 4×12 (each side)
• Inclined bench press feet on bench 3×15

Cardio: 30 minutes on the treadmill , Stair Masters

What diet you adhere to?

• First meal: 4 egg whites, 10 pieces of asparagus and 60g sweet potato
• Second meal: 100g Turkey breast and 10 pieces of asparagus
• Third meal: 85 grams of lean red meat, 2 tablespoons red rice, 85 g Brussels sprouts, 1 Cup spinach with olive oil and balsamic vinegar
• Fourth meal: 85 g chicken breast, 60 g of sweet potato and 2 cups green salad
• Fifth meal: 100g orange Australian ruff, half a Cup of broccoli and 5 pieces of asparagus
• Sixth meal: pure popcorn cooked in the microwave, and whey protein Platinum Hydro Whey

To quickly achieve visible results, you're interval training HIIT or normal cardio?

I like to combine them. HIIT is especially good as intense workouts. Such a training system usually consists of sprinting, jumping-movement to the sides and to a variety of plyometric exercises. I never do the same cardio exercises over two consecutive days. Body should not get used to a certain thing.

And I like the trainer Stairmaster. Approximately every minute I'm changing a step or status.

What additives do you use?

My extra food consists of:

• Protein Optimum Nutrition Platinum Hydro whey
• Complex pre-workout Optimum Nutrition Platinum Pre
• Amino acid supplements Optimum Nutrition Essential Amino Energy
• Vitamin E
• Glutamine
• ZMA

Your favorite saying?

"Your life consists of two dates and a dash between them. Squeeze a dash of everything that happens"

According to the materials: simplyshredded.com