Name: Patricia Crvich
Age: 39
Occupation: Office Manager & Mary Kay Independent Beauty Consultant
Family: Married to Nick and we have one son, his name is Jake
Current Residence: Rural Retreat, VA
Gym: Lifetime Wellness Center, Marion, VA
Company: Appalachian Rail System, Mary Kay
Website: www.apprail.com www.marykay.com/patriciacrvich
Height: 5'1"
Off Season Weight: 102-107
Contest Weight: 98-100.2
Favorite Cheat Food: Pretzels dipped in Mustard or Baked French Fries
Favorite Meal: Chicken Marsala, steamed spinach on the side, crusty homeade french bread and a nice salad with a nice bottle of dry wine
Favorite Supplements (and why):
Beverly International Products, favorite is the GH Factor
Upcoming Competition Plans:
Arnold Amateur in Columbus, Ohio
Most Inspiring People (outside bodybuilding):
Clive Phillips-Professional Ballroom Dancer
In my CD/mp3/iPod:
Variety of Rock
Other Interests: Ballroom Dance, Cooking and Gardening
Words to Live by:
Train hard, work hard, and live your life to the fullest
Favorite Quote:
"If you can dream it, you can do it"
What People May Not Know about You:
Besides lifting weights, I also Ballroom Dance, run in Marathons, 1/2 Marathons, 5K's and 10k's
Typical Pre-contest Meal Plan: (changes weekly based on my body's response)
Meal 1: 3 oz. Lean meat, 3 egg whites; one-half grapefruit or 6 straweberries
Meal 2: Protein Drink with 1 scoop Ultimate Muscle Protein or Muscle Provider, 1 tsp. almond butter
Meal 3: 5 Oz Chicken Breast; 2 cups salad; 1 TBS balsamic vinegar and 1 TBS olive oil
Meal 4: Protein Drink with 1 scoop Muscle Provider
Meal 5: 5 oz chicken breast, turkey breast or 96% lean beef; 2 cups vegetables
Monday and Thursday: I substitue the 5th meal at the end of the day with a carb up meal
3/4 cup oatmeal (1 1/2 cups after cooked), 5 oz sweet potato or mashed pumpkin, 4 oz banana, 1 TBS Almond Butter, 1 cup vegetables
Supplement Plan:
Breakfast: 1 Super Pak. Breakfast and dinner: 3 EFA Gold
Each Meal: 3 Ultra 40 (beef liver); 2 Muscularity; 2 Lean Out; and 1 Energy Reserve
Training: 2 Scoops Glutamine Select plus BCAAs and 5-10 Muscle Mass
Upon arising and before retiring: I take 6 GH Factor capsuls immediately and 6 more before bed
Pre-Contest Training:
Double Split
M-W-F
AM: 30 min cardio; abs and Legs; PM: Back and Biceps; 30-60 min cardio
T-T-S
AM: 24 min HITT cardio; Chest, Triceps, and Calves
PM: Shoulders and Abs; 60 min cardio
Abs
Crunches-4 sets; 25-50 reps
Leg Raises-4 sets; 25-50 reps
Twisted Crunches-4 sets; 25-50 reps
Legs
Squat-4 sets; 10-15
Leg Press-3 sets; 10-15 reps
Leg Extension-4sets; 10-15 reps
Leg Curl-4 sets; 10-15 reps
Back
DB Row-4 sets; 8-10 reps
Pulldowns-3 sets; 10-12 reps
Pullover-3 sets; 10-12 reps
Close Grip Pulldowns-3 sets; 10-15 reps
Biceps
BB or DB Curl-4 sets; 10-12 reps
Concentration Curl-3 sets; 10-12 reps
Tuesday-Thursday-Saturday
Chest
Incline DB Press-4 Sets; 8-10 reps
Flat Flyes-4 Sets; 10-12 reps
Pec Deck-4 Sets; 10-12 reps
Shoulders
Shoulder Press- 4 sets; 8-10 reps
Side Laterals-3 sets; 10-12 reps
Bent over Laterals-3 sets; 10-12 reps
Upright Row-3 sets; 8-10 reps
Triceps
Triceps Extension-4 sets; 10-12 reps
Tricep Pushdown-3 sets; 10-12 reps
Calves
Calve Raise-4 sets; 10-15 reps
Seated Calve Raise- 4 sets; 15-20 reps
Abs
Crunches-4 sets; 25-50
Leg Raises-4 sets; 25-50 reps
Twisted Crunches-4 sets; 25-50 reps
Age: 39
Occupation: Office Manager & Mary Kay Independent Beauty Consultant
Family: Married to Nick and we have one son, his name is Jake
Current Residence: Rural Retreat, VA
Gym: Lifetime Wellness Center, Marion, VA
Company: Appalachian Rail System, Mary Kay
Website: www.apprail.com www.marykay.com/patriciacrvich
Height: 5'1"
Off Season Weight: 102-107
Contest Weight: 98-100.2
Favorite Cheat Food: Pretzels dipped in Mustard or Baked French Fries
Favorite Meal: Chicken Marsala, steamed spinach on the side, crusty homeade french bread and a nice salad with a nice bottle of dry wine
Favorite Supplements (and why):
Beverly International Products, favorite is the GH Factor
Upcoming Competition Plans:
Arnold Amateur in Columbus, Ohio
Most Inspiring People (outside bodybuilding):
Clive Phillips-Professional Ballroom Dancer
In my CD/mp3/iPod:
Variety of Rock
Other Interests: Ballroom Dance, Cooking and Gardening
Words to Live by:
Train hard, work hard, and live your life to the fullest
Favorite Quote:
"If you can dream it, you can do it"
What People May Not Know about You:
Besides lifting weights, I also Ballroom Dance, run in Marathons, 1/2 Marathons, 5K's and 10k's
Typical Pre-contest Meal Plan: (changes weekly based on my body's response)
Meal 1: 3 oz. Lean meat, 3 egg whites; one-half grapefruit or 6 straweberries
Meal 2: Protein Drink with 1 scoop Ultimate Muscle Protein or Muscle Provider, 1 tsp. almond butter
Meal 3: 5 Oz Chicken Breast; 2 cups salad; 1 TBS balsamic vinegar and 1 TBS olive oil
Meal 4: Protein Drink with 1 scoop Muscle Provider
Meal 5: 5 oz chicken breast, turkey breast or 96% lean beef; 2 cups vegetables
Monday and Thursday: I substitue the 5th meal at the end of the day with a carb up meal
3/4 cup oatmeal (1 1/2 cups after cooked), 5 oz sweet potato or mashed pumpkin, 4 oz banana, 1 TBS Almond Butter, 1 cup vegetables
Supplement Plan:
Breakfast: 1 Super Pak. Breakfast and dinner: 3 EFA Gold
Each Meal: 3 Ultra 40 (beef liver); 2 Muscularity; 2 Lean Out; and 1 Energy Reserve
Training: 2 Scoops Glutamine Select plus BCAAs and 5-10 Muscle Mass
Upon arising and before retiring: I take 6 GH Factor capsuls immediately and 6 more before bed
Pre-Contest Training:
Double Split
M-W-F
AM: 30 min cardio; abs and Legs; PM: Back and Biceps; 30-60 min cardio
T-T-S
AM: 24 min HITT cardio; Chest, Triceps, and Calves
PM: Shoulders and Abs; 60 min cardio
Abs
Crunches-4 sets; 25-50 reps
Leg Raises-4 sets; 25-50 reps
Twisted Crunches-4 sets; 25-50 reps
Legs
Squat-4 sets; 10-15
Leg Press-3 sets; 10-15 reps
Leg Extension-4sets; 10-15 reps
Leg Curl-4 sets; 10-15 reps
Back
DB Row-4 sets; 8-10 reps
Pulldowns-3 sets; 10-12 reps
Pullover-3 sets; 10-12 reps
Close Grip Pulldowns-3 sets; 10-15 reps
Biceps
BB or DB Curl-4 sets; 10-12 reps
Concentration Curl-3 sets; 10-12 reps
Tuesday-Thursday-Saturday
Chest
Incline DB Press-4 Sets; 8-10 reps
Flat Flyes-4 Sets; 10-12 reps
Pec Deck-4 Sets; 10-12 reps
Shoulders
Shoulder Press- 4 sets; 8-10 reps
Side Laterals-3 sets; 10-12 reps
Bent over Laterals-3 sets; 10-12 reps
Upright Row-3 sets; 8-10 reps
Triceps
Triceps Extension-4 sets; 10-12 reps
Tricep Pushdown-3 sets; 10-12 reps
Calves
Calve Raise-4 sets; 10-15 reps
Seated Calve Raise- 4 sets; 15-20 reps
Abs
Crunches-4 sets; 25-50
Leg Raises-4 sets; 25-50 reps
Twisted Crunches-4 sets; 25-50 reps
