VITAL STATS Name: Toni West E-mail: toniwest2006@yahoo.com Age: 29 Where: Washington, PA Height: 5'6" Weight: 135 Contest 155 Off Years Bodybuilding: 9 Favorite Bodypart: Back Favorite Exercise: Bent Over Rows Favorite Supplements: Gaspari's Mitotropin and Beverly International's Chocolate Muscle Provider

How Did You Get Started?

I got started lifting after a college soccer injury kept me off of the field. With a recurring hamstring pull, I couldn't sprint at 100%, but kept with the strength training program. I decided to look into serious weight training instead of "sport specific" training. My strength grew in leaps and bounds right off the bat and I saw awesome changes in my already athletic body. Muscles I didn't even know I had!

I soon joined a local gym in Morgantown, WV and was hooked! The owners were competitive bodybuilders and told me that I had the body type and genetics to take lifting to the next level, and so I looked into local bodybuilding shows. My husband and I started talking about having a family, so I decided to do a show just in case I never got my body back! The thought of having babies actually pushed me to be a competitive bodybuilder, and now 4 years after having a beautiful daughter, I am in the best shape yet!

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Toni West.

What Workout Plan Worked Best For You?

When prepping for competitions I work my cardio up and do low intensity activities. I will do a week of 30-40 minutes 6 days a week and then move the next week to 45-60 minutes, and then up to 90 minutes to 2 hours. On the 2 hour days I do 2 separate sessions, one AM one PM. I walk on a high incline on the treadmill, elliptical and stair mills for 30 40 min at a time.

My lifting schedule:

Monday: Biceps, Triceps, Abs, Calves

• Dumbbell Hammer Curl Off Of Preacher Bench: 4 Sets Of 12-15 Reps
• Dumbbell Kickbacks: 4 Sets Of 12-15 Reps
• Isolation Curl Machine: 3 Sets Of 10-12 Reps
• Dips: 3 Sets Of 10-12 Reps
• Pulley Machine One Arm Cable Curls: 4 Sets Of 10-12 Reps
• Pulley Machine One Arm Pulldowns: 4 Sets Of 10-12 Reps
• Pulley Double Arm Curls: 3 Sets Of 10 Reps
• Rope Pulldowns: 3 Sets Of 10 Reps
• Calf Raise On Smith Machine: 3 Sets Of 10 Reps
• Standing Dumbbell Calf Raises: 3 Sets Of 10 Reps Each Leg
• Hanging Leg Raise: 3 Sets Of 30 Reps
• Decline Abs: 3 Sets Of 30 Reps
• Weighted Abs Machine: 3 Sets Of 30 Reps

Tuesday: Chest, Core Exercise

• Chest Press Machine: 4 Sets Of 12 Reps
• Incline Dumbbell Press: 4 Sets Of 12 Reps
• Pushups Feet On Bench: 4 Sets Of 20 Reps
• Cable Crossovers: 4 Sets Of 10-12 Reps
• Pec Deck Flyes: 4 Sets Of 10-12 Reps
• Woodchopper: 2 Sets 20 Reps Each Side
• Plank: 3 Sets Of 60 Seconds Or More

Wednesday: Legs, Quads, Big Movements

• Squats: 5 Sets Of 10 Reps
• Smith Machine Deep Squats: 4 Sets Of 10 Reps
• Leg Extension: 3 Sets Of 15 Reps
• Leg Press: 5 Sets Of 10 Reps

Thursday: Back, Abs

• Wide Grip Pull-Ups: 3 Sets Of 20 Reps
• Lat Pulldowns V-Bar/Neutral Grip: 5 Sets Of 10 Reps
• Superset:

Standing Swimmer Pulldowns: 5 Sets Of 20 Reps
Lat Pulldowns: 5 Sets Of 20 Reps

• Seated Row: 3 Sets Of 10 Reps
• T-Bar Row: 3 Sets Of 10 Reps
• Standing High Rope Pull: 4 Sets Of 30 Reps
• One Arm Dumbbell Row: 3 Sets Of 10-12 Reps
• Hanging Leg Raise: 3 Sets Of 30 Reps
• Decline Abs: 3 Sets Of 30 Reps
• Weighted Abs Machine: 3 Sets Of 30 Reps

Friday: Shoulders, Calves, Abs

• Front Raises: 3 Sets Of 20 Reps
• Side Raise: 3 Sets Of 20 Reps
• Outward Rotation: 3 Sets Of 20 Reps
• Straight Bar Upright Row Wide Grip: 3 Sets Of 20 Reps
• Arnold Press: 3 Sets Of 20 Reps
• Reverse Flyes: 3 Sets Of 20 Reps
• Shrugs: 3 Sets Of 10 Reps
• Calf Raise On Smith Machine: 3 Sets Of 10 Reps
• Standing Dumbbell Calf Raises: 3 Sets Of 10 Reps Each Leg
• Roman Chair Straight Leg: 3 Sets Of 30 Reps
• Hyperextensions: 3 Sets Of 30 Reps
• Decline Bench Sit Ups: 3 Sets Of 30 Reps
• V-Ups: 3 Sets Of 30 Reps

Saturday: Hamstring/Glute/Butt

• Barbell Lunges: 5 Sets Of 10 Reps Each Leg
• Dumbbell Step Ups To A Bench: 5 Sets Of 10 Reps Each Leg
• Dumbbell Lunges: 5 Sets Of 10 Reps Each Leg
• Glute Kickback: 5 Sets Of 20 Reps Each Leg
• Single Leg Hamstring Curl Machine: 5 Sets Of 20 Reps Each Leg
• Hack Squat: 5 Sets Of 10 Reps
• Dumbbell Plie Squats: 4 Sets Of 10 Reps
• Pulley Kickbacks, Attached To Ankle: 3 Sets Of 15 Reps
• Weighted Butt/Glute Bridge Raise: 3 Sets To Failure

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Toni West.

What Nutrition Plan Has Worked Best For You?

Meal 1

• 6-10 Egg Whites With Salt

Meal 2

• 25g Beverly Muscle Provider Chocolate Protein

Meal 3

• 6oz Chicken
• 1-Cup Asparagus Or Steamed Broccoli

Meal 4

• 6oz Protein (Tilapia/Chicken Breast/Turkey Breast/ Extra Lean Ground Beef)
• Raw Spinach Salad
• Olive Oil
• Balsamic Vinegar

Meal 5

• 6oz Chicken
• 1-Cup Asparagus Or Steamed Broccoli Or 10 Egg Whites With Salt

Meal 6

• 25g Beverly Muscle Provider Chocolate Protein

Every other day I take in extra fats in the forms of natural peanut butter (2-4 tbsps a day with protein shakes) and 1/4 cup of raw unsalted almonds or cashew. On those days I do not add extra salt to foods. I vary this diet every 2-3 days: high fat/ high protein days with days of high fibrous carb vegetables/ high protein. I eat one cheat meal for whatever I am craving once a week up until 4 weeks out from a competition.

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Toni West.

What Supplements Have Given You The Greatest Gains?

I love Beverly International Muscle Provider in Chocolate. I also use Beverly International Super Pak, and have used Lean Out. Just recently I have used Gaspari's Mitotropin 30 day Pre-Contest Prep and love it! I am allergic to aspirin and the natural form of aspirin; white willow bark, so it is hard for me to find any type of fat burner or energy enhancer I can take. Mitotropin is the stuff to use. Also as a natural diuretic I use Dandelion root and Uva Ursi.

Why Do You Love Bodybuilding?

I love being the strongest girl in the gym and I love having muscles! It is empowering!

What Motivates You To Follow A Healthy Lifestyle?

My quote I always use is: I workout and compete for motivation not validation.

I don't need to win, I need to move. I don't need to diet, I need to be healthy. I love how I feel after a hard workout, and I know that a clean diet is fuel for a great body. It is hard to have one without the other. It is all about a healthy balance.

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Toni West.

What Made You Want To Achieve Your Goals?

I was on bed rest with my first pregnancy and gained over 65lbs! It took a long time to get my pre-baby body back, but I did it. I wanted to do it, and I did it! It was hard work, and it took serious focus to put myself first again. Becoming a mother pulls you in many different directions.

I found great joy in being a Mom, and now an even greater joy knowing that I am providing a model role in health and fitness for my daughter, whether she knows it or not!

What Are Your Future Bodybuilding Plans?

I plan on doing a National level NPC show this year, as well as compete in the INBF/WNBF natural federation. Great athletes and competition! I can't wait to bring my best package ever to the stage.

What One Tip Would You Give Other Bodybuilders?

Set a goal first and foremost. Have a reason to be in the gym.

Who Are Your Favorite Bodybuilders?

I love Cory Everson, and Yaxeni! I have always looked up to Monica Brant's physique and longevity in the industry, and my new favorite personality is Kai Greene! That cat is a performer now!

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Toni West.

What Features Do You Use On Bodybuilding.com?

I love the training series with Charles Glass, if I could shrink that guy and stick him in my pocket I would. I write down almost all of his workouts as I see them, and incorporate them into my routine. I give that series alone most of the credit in my changes over the last 2 years! I keep up on the Pro/Am Blogs and always use the Exercise Database for correct movement and execution of exercises. The Bodybuilding.com store has the best prices and fastest delivery on the supplements I buy on a regular basis.

BodySpace

http://bodyspace.bodybuilding.com/tkatmommie/

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