Alicia Marie’s weekly training schedule:

Currently Alicia is in contest prep, so her training is very strict, but off-season Alicia is a self–proclaimed Cardio Queen! “I dance, run and jump rope like a madwoman,” she says. “There’s just one problem: catabolism. You can’t do that high-impact stuff when you’re trying to preserve muscle.”

To prevent her body from adapting to her exercises too readily, Alicia switches their order every few weeks. Plus, she admits she gets bored pretty easily.

Here’s how Alicia breaks down her muscle groups:

Monday:
Cardio (usually treadmill or stairmill only)
Back and Biceps

Tuesday:
Cardio
Chest (minimal)
Triceps
Abs

Wednesday:
Cardio
Shoulders

Thursday:
Cardio
Legs
Abs

Friday:
Cardio
Abs
Alicia’s choice

Saturday:
Cardio
Glute focus or dance class

Sunday:
Rest

If Alicia had to pick one move per body part, these are her faves:

Back: Bent-over row.
Biceps: Biceps curls on the incline bench. “You get a real stretch of the muscle and you feel like you get more work out of the movement per rep than a standing dumbbell curl,” she says.
Triceps: Dips. “Place your hands behind you on a bench and keep your feet straight out in front of you on a medicine ball,” Alicia suggests. “Keeping the medicine ball in place makes the basic ‘dip’ 100 percent more challenging!”
Chest: Dumbbell press on the bench, with knees elevated.
Abs: Bicycles and hip raises on the bench.
Glutes: Squats on the Smith machine.
Hamstrings: Stiff-legged deadlifts standing on a bench.
Quads: Walking lunges.
Shoulders: Lateral side raises with high reps, low weight.

Alicia Marie’s daily food schedule:

Alicia, a spokesmodel for BSN, says her contest diet is pretty static. Six meals a day consist of the following foods, or a combination of these foods, every day:

• BSN Lean Dessert Protein or Syntha-6 Protein Powder
• Egg whites
• Oatmeal
• Lean protein like turkey, white fish or chicken breast
• Steamed veggies
• Yams
• Brown rice
• BSN Syntha-6 shake before bed

Off-season, food is more fun! She allows herself a cheat meal. “These are cheat meals, not cheat days!” Alicia emphasizes. A typical day might look like this:

Breakfast: Oatmeal, 5 egg whites (”Yes 5!”), berries or other fruit, flax seeds, 2 tbsp unsweetened soymilk.

Snack: BSN Lean Dessert Protein shake, water and ice. Or white tuna in water with relish and mustard.

Lunch: Lean protein source (like a turkey burger on Ezekiel bread or 1/2 roll of multigrain), salad with a splash of olive oil or loads of veggies, a small baked potato, brown rice or a sweet potato.

Snack: Under 200 calorie protein bar or another half shake with berries or other fruit in it.

Dinner: Fish, steamed rice, light salad or greens. Plus, DESSERT!! “It’s always something under 200 calories,” she says.

Snack: Half BSN Lean Dessert Protein Shake. “I love Banana Cream, baby!” says Alicia.