Bikini & Glamour Model - Kalle Howlet
My training style stays fairly consistent throughout the year. My week usually consists of weight training 4 times a week and cardio 1 hour, 5 till 6 times a week. Each weight training session focuses on 1 large and 1 small muscle group and usually takes 45minutes to complete the session. I try mix things up a bit by adding in circuit training or group exercise classes and I try and get outdoors for cardio if I can. When I’m in training mode for a competition, the only change to my training would be an increase in cardio to 30 minutes to 1hour extra per day which usually ends up being empty stomach walks in the early hours of the morning. I find it important to have rest periods every 6-8 weeks and this is when I take a week of the gym and goes for late walks in replace of heavy training. I also take a full day off the gym each week as a total rest.
Typical daily diet:
In the off season I try and stick to the 80/20 rule which is eating clean for 6 days and having one day off a week where I can eat whatever I want! When I’m dieting & training for a competition my diet consists of 6 small meals per day ensuring my protein and carbohydrate intake is enough so that I have the energy to train.
On season diet:
Meal 1: Nutratech Whey protein shake + 3/4 cup oats.
Meal 2: 10 almonds + small can tuna or handful of chicken.
Meal 3: 1/4 cup uncooked rice, chicken or tuna + veggies.
Meal 4: 10 raw cashews + apple.
Meal 5: Nutratech Whey protein shakes.
Meal 6: Chicken breast, fish fillet or steak fillet + veggies.
Throughout the day I drink herbal teas and black coffee with milk. In the off season I add my sauces/condiments back in and have a day of the diet.
Nutratech Whey Chocolate Feast
Nutratech BCAA Pro Powder
*2010 IFBB Christchurch Bikini Class winner
*2010 NABBA Bikini Glamour Nationals winner
*2010 IFBB Sydney, Country of Origin winner
*2011 NABBA Bikini Glamour Christchurch winner