NAME: Kacie Young
WEIGHT: 109-112 during competition, 115 off season
WHEN DID YOU BEGIN TRAINING? 6 years old in gymnastics, 13 years old with weight training
WHY DID YOU START TRAINING? I started training to gain strength for competitive gymnastics and when I no longer competed in that sport, I continued because of the physical rewards. I loved the way I looked and felt and also fell in love with the science behind it. Its a very technical sport that requires time, motivation and proper form.
BODY BUILDING TITLES (IF ANY): NPC Open Figure Class B Competitor
NUMBER OF DAYS PER WEEK YOU TRAIN: 6
YOUR BODY PART SPLIT: Monday: Legs, Tuesday: Chest, biceps or triceps, Wednesday: Cardio, Thursday: Back, Friday: Cardio and hamstrings, Saturday: Circuit training at the track. During competition season, I do 2 hours of cardio Monday-Saturday: 1 hour, 15 minutes in the morning after my weight training session and 45 minutes in the afternoon. During off season, cardio is reduced to 45 minutes 3-5 days a week.
SAMPLE BODYPART ROUTINE: Super set: Traveling pop squats (wide leg squat, jump or “pop” up to standing with feet together, while moving forward. If traveling can’t be done, in place pop squats are great too) approx. 15 squats 4 sets. Prone hamstring curl 4×20, Hip abductor 4×20. Stairs are great too during this super set if they are available. Try skipping a step and either walking or sprinting up them, but safety comes first.
FACTOID: I am originally from Georgia and started competitive gymnastics at an early age. My Mom says that when she was pregnant with me, she knew I’d be a gymnast because all I did was flip around. My childhood nickname is Kacie the Bonk. I have a Pug named Ernie. I currently train with Big Will Harris along with his World Power Mutants at Golds Gym in Venice, CA.
SUPPLEMENTS: Fish Oil, Aminos and BCAA, Vitamin D3, Dandelion Root (as a diuretic pre-contest)
DIET: OFF SEASON: Meal 1: 1 whole egg, 2 egg whites, 1/2 grapefruit, 2 tbsp yogurt. Meal 2: 3 oz ground turkey, 5 oz butternut squash, 1/2 apple. Meal 3: 1 scoop protein with water, 1/2 grapefruit, 1 tsp peanut butter. Meal 4: 3 oz ground turkey, spinach salad (big with lots of vegetables and vinaigrette dressing). Meal 5: 7 oz sea bass, 7 asparagus spears, 1/2 cup corn nibblets.
DIET: COMPETITION (approx. 6 weeks out): 16 oz water with each meal. Meal 1: 1.25 oz oatmeal, 1 scoop protein, 1 cup coffee. Meal 2: 4 egg whites, 3 oz ground turkey, 8oz asparagus. Meal 3: 4 oz talapia, 3 oz asparagus, 3 oz green beans, 2 rice cakes. Meal 4: 5 oz ground turkey, 6 oz asparagus. Meal 5: 4 oz talapia, 6 oz asparagus, 1 oz raw almonds.
DIET: 1 WEEK OUT FROM COMPETITION: DISTILLED WATER ONLY: 1.5 GALLONS MON-WED, 1 GALLON THURSDAY, FRIDAY 1 LITER BEFORE NOON, SIP ONLY AS NEEDED AFTER. NO PROCESSED FOOD OF ANY KIND OR ARTIFICIAL SWEETENERS and NO SODIUM. Meal 1: 3 oz boiled chicken or sodium free tuna, 1 rice cake, 2 tspn peanut butter. Meal 2: 3 oz sodium free tuna, 2 rice cakes, 2 tspn peanut butter. EAT EVERY 2.5 HOURS, rotate each meal.
CAN BE REACHED AT: [email protected]