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Stacy Aulner available at SupplementsToGo

Stacy Aulner

Stats for Fitness Competitor Stacy Aulner Born: December 17, 1980 in Rockford, IL Current Residence: Naperville, IL (May 2007) Hair Color: Blond Eye Color: Green Height: 5' 6" Weight: 119lbs. competition

Background Started Gymnastics at the age of 9 for 7 years. Then I continued to take tumbling classes for another 5 years. I also cheered in middle school, high school and college (plus one year all start after college) for a total of 12 years. I am a graphic and website designer. I absolutely love my job and the creativiety I can bring to my clients. I like to keep busy. I enjoy spending as much time with my friends and family as possible, anything athletic, playing games, reading, listening to live music, learning, crafts, being outside, setting goals, going to comedy shows, and playing around with my Mac.

Diet Supplements Because every body type is different, it is slightly hard to generalize what one should eat to prepare for competition or just for weight loss. My diet consists of a large amount of protein (about 100-120 grams daily), some good complex carbs (100-220g daily) and a small amount of fat (20-30g daily). The total amount of calories I consume in a day depends on what stage of training I am in. Typically, I try to build as much muscle as possible until a few weeks out. When I am in the muscle building stages, I will take in between 1700-2000. During the last few weeks before competition like Ms Fitness when my goal is to lean out, I will take in anywhere from 1200-1500. And as always, drinking water throughout the day is so important. As far as food choices for protein, I stick with grilled or broiled boneless skinless chicken, egg whites, fat free cottage cheese, and salmon twice a week. I always supplement my whole foods by rotating a protein shake in between meals. My favorite protein powders come from Optimum Nutrition (Rocky Road) and IDS(Belgium Chocolate and Cappucino). Lately, I also have been using IDS Vanilla?Cinnamon and mixing it with some frozen fruit. My selection for carbohydrates usually consists of oatmeal. I eat it dry, I like the texture better this way. Also, I will have Natural Ovens Carb Conscious Bread with raw almond butter or natural peanut butter. Let's not forget about the couple of cups a day of veggies including broccoli (favorite), zucchini, spinach, carrots, beans, asparagus, and more. I try to mix up the choices in order to ensure I am getting a complete amount of vitamins through my diet. Last but not least, the sweetpotato. I fell in love with these just this year. It takes about 40 minutes to bake, however, so I only get a couple a week due to time restrictions in my schedule. I take a multi-vitamin once a day and try to get in a tablespoon of flax seed oil. I also take Glutamine for recovery after a workout or before bed.

Training The key to training is to often mix it up. Keeping you muscles guessing is more effective than doing the same routine day in and day out. Because everyone has different genetics, not every workout works the same for everyone. Focusing on an unconventional type of weight routine and supplementing it with a couple days of HIIT for my cardio, I can shape my body better than a tradition work out program. I often use plyometrics between super sets (circuit of 6) to keep my heart rate up.

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