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Our Over 40 Bodybuilder of the Week was...
Elsie Velazquez

VITAL STATS
  • Name: Elsie Velazquez
  • E-mail: elsievel1@gmail.com
  • Age: 40
  • Where: Cleveland, Ohio
  • Height: 5'
  • Weight: 110 Lbs.
  • Years Bodybuilding :2
  • Favorite Bodypart: Legs
  • Favorite Exercise: Pop Squats
  • Favorite Supplements: Genesis Pure brand

How Did You Get Started?

I have always been athletic - I excelled in high school track and always admired the girls in the fitness magazines. I was a single mother working full time and taking college courses part time, so I had a hard time finding the time and financial resources to join a gym and devote much time to workouts.

Once my son graduated from high school I found that I needed to find a constructive way to fill my spare time and I decided it was the perfect opportunity to pursue my dream of being "fit". I joined a gym and loved the feeling of accomplishment I got from seeing changes in my body.

Several years after I started working out, I found that I wanted to push myself further. That is when a friend suggested competing to me. I had always been very shy and I was frightened at the thought of getting on stage. After giving it some thought, I decided to go for it. I knew that if I could bring myself to get on stage, it would be empowering... I was right! I am currently working with IFBB Pro Mari Kudla as I pursue my journey as a figure competitor.

Elsie Velazquez.
+ Click To Enlarge.
Elsie Velazquez.

What Workout Plan Worked Best For You?

My body has a tendency to build muscle quickly and that is not always a good thing. After trial and error, I have found that a combination of high reps with light weights and bands for the upper body and a combination light weights and high reps along with plyometric moves for the lower body work best for me. I have also incorporated running and stepmill to my lower body workouts. Whenever possible I incorporate boot camp style workouts into my routine to change things up.

I generally do two cardio sessions a day (30 minutes each) four days a week and that increases as I approach a competition to two sessions 5 to 6 days a week. Resistance training is generally done three days a week with my trainer.

Day 1: Shoulders/Legs

Day 2: Cardio Only

  • 30 minutes AM cardio
  • 30 minutes PM cardio

Day 3: Cardio/Abs

Day 4: Back/Biceps/Cardio

Day 5: Cardio Only

  • 30 minutes AM cardio
  • 30 minutes PM cardio

Day 6: Optional Cardio or Off

  • 30 minutes AM cardio

Day 7: Chest/Triceps

Elsie Velazquez.
+ Click To Enlarge.
Elsie Velazquez.

What Nutrition Plan Has Worked Best For You?

Dieting has always been hard for me. I was a bit overwhelmed with all the information I was reading and the varying opinions I was getting from others. I decided to hire a nutritionist (Mike Davies of The Fitness Factory in Columbus, Ohio) who has put me on a diet that consists of plenty of vegetables, lean protein, healthy fats, and complex carbs. My complex carbs are generally quinoa, brown rice, oatmeal, and cream of wheat. My healthy fats come mainly from avocado, almonds, and olive oil. Lean proteins are usually, tuna, orange roughy, lean turkey, flank steak, and of course chicken.

I follow the same diet daily but it changes at least monthly in the off-season - it changes bi-weekly or weekly as I approach competition.

Pre-morning cardio:

Meal One:

Meal Two:

Snack:

Meal Three:

Meal Four:

  • 4 oz chicken
  • 2 slices of raisin Ezekiel bread

Snack:

Meal Five:

  • 4 oz veggie burger
  • 2 egg whites
  • 1/2 cup broccoli
  • 1/2 cup brown rice

Meal Six:

  • 2 cups lettuce
  • 1 cup of green and white veggies
  • 3 boiled egg whites
  • Balsamic vinegar

What Supplements Have Given You The Greatest Gains?

Supplements are generally monitored by my nutritionist. He has had me taking glutamine and Genesis Pure which is a supplement line I purchase from my nutritionist Mike Davies. I also use Intek Evolution Protein Powder which I get from my sponsor, Totalnutritionone.com.

Morning:

Before Morning Cardio:

  • Genesis Pure Go Yin: 1 serving

After Morning Cardio:

Mid-afternoon snack:

After Evening Cardio:

  • Genesis Pure liquid vitamin: 1 serving
  • Genesis Pure Go Yin: 1 serving
  • Vit C: 500mg

At Night Before Bed (If Hungry):

Elsie Velazquez.
+ Click To Enlarge.
Elsie Velazquez.

Why do you love Bodybuilding?

I love the feeling I get when I see the changes to my physique that com by way of my hard work at the gym, determination, and discipline with my diet. I enjoy setting small goals, reaching them, and setting others. It is empowering to know that I have overcome obstacles such as shyness, fear of failure, and self-imposed limitations. I have become stronger physically, emotionally, and mentally. I am having a great time competing!

What Motivates You To Follow A Healthy Lifestyle?

Knowing the changes I have made and the work it took to get where I am today motivates me. My approach to life is to enjoy and make the most of every minute, every hour, every day! I apply the same principal to my training and health regimen. Being healthy and happy is what I strive for on any given day. I also love knowing that, by example, I am able to motivate and inspire other women to pursue a healthier lifestyle.

What Made You Want To Achieve Your Goals?

Having been a single mother to my son, I found that once he was grown I was in search of something to occupy my time. I was still working full time, pursuing a marketing degree, but the "fun" element was missing. That is where fitness has come in.

What Are Your Future Bodybuilding Plans?

I made top 5 at the 2011 Arnold Amateur. I am hoping to earn my pro card this year, so Jr. Nationals in Chicago will be my next stop.

What One Tip Would You Give Other Bodybuilders?

I would suggest that they challenge themselves daily to be the best they can be - not just physically but as a person overall. Also, I would advise them to always keep in mind that you cannot please everyone so why bother trying. I am still working on that last tip myself.

Elsie Velazquez.
+ Click To Enlarge.
Elsie Velazquez.

Who Are Your Favorite Bodybuilders?

I have a long list that goes back over the years. It includes Monica Brant, Jamie Eason, Alicia Marie, Ava Cowan, and Erin Stern. They each have their own unique qualities and "look" but I admire their dedication.

What Features Do You Use On Bodybuilding.com?

I find a lot of useful information on the Supersite and the Forums. I also have a profile on BodySpace.

BodySpace

Elsiev123

Additional Info:
I have launched my own website: (www.elsievelazquez.com). Please check it out!

Photographic Credit:
Amir Marandi, Marandi Productions
Jeff Binns for MuscularDevelopment.com and HerBiceps.com

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