Khay Rosemond KHAY ROSEMOND

NPC Bikini Champion, Fitness Model – MAN™ Sponsored Athlete

Athlete Stats:

Height : » 5′
Contest Wt::» 95 lbs
Offseason Wt::» 100 lbs
Measurements: :» 34-26-33
Residence::» San Pedro, California
Occupation::» Fitness Model, National Bikini Champion, Business Owner

Athlete Bio:

Khay is a NPC Bikini Competitor, Fitness Model, Personal Trainer, Co-Owner of 619 Muscle Long Beach and sponsored MAN Sports athlete. She has been competing in physique competitions since 2007, first in figure and then in the bikini division. She won two over titles in 2010 (Orange County Classic, West Coast Classic) and has as placed top 5 in two National events.

As a fitness model she has graced the covers of Ironman Magazine, Body Magazine, IronPinoy, and Muscular Development Poland. Khay’s motive in the fitness world is to encourage women that it’s ok to be strong and live healthy in fact Khay is constantly pushing her own limits of physicality to constantly improve her own physique. Whether it’s to get in shape, prepare for a photo shoot or to compete on stage Khay can help get on track and stay on the right road to your goals.

Meals & Supplements:

MEALS
Pre-Cardio
MAN Sports™ Scorch™  2 Caps
MAN Sports™ Figure Fuel™1 Scoop
MAN Sports™ Body Octane™ 1 Scoop

Meal 1:
½ cup Steel Cut Oats
1 cup Liquid Egg whites
1 tbsp Cocoa powder
MAN Sports™ Vaporize™ 1 capsule
MAN Sports™ Scorch™ 2 capsules
Vitamin C 500mg
Meal 2:
1 serving Whey Protein
Apple
Meal 3:
1 cup green beans
5 oz Tilapia
MANSports Vaporize, 1 capsule
Training time:
Pre-Workout:
MAN Sports™ Scorch™  2 Caps
MAN Sports™ Figure Fuel™ 1 Scoop
MAN Sports™ Body Octane™ 1 Scoop
Post-Weight Training:
MAN Sports™ Figure Fuel™ 1 Scoop
Meal 4:
1 serving Whey Isolate Protein
Meal 5:
5oz Tilapia
medium salad
15 Almonds
Meal 6:
1 serving Casein Protein powder
MAN Sports™ Vaporize™ 1 capsule
Work Out Routine:
I break my workouts into lower body and upper body twice a week while doing cardio Monday thru Saturday first thing in the morning.
Lower Body-Mondays and Thursdays
A. Leg Press
1. 95lbs x 25 reps
2. 135lbs x 20 reps
3. 185lbs x 15 reps
4. 225lbs x 15 reps
B. Stiff Leg Dead Lift
1. bar + 10lbs per side x 25 reps
2. bar + 15lbs per side x 20 reps
3. bar + 15lbs per side x 15 reps
4. bar + 15lbs per side x 15 reps
C. Hamstring Curls, Lying
1. 30lbs x 25 reps
2. 40lbs x 20 reps
3. 50lbs x 15 reps
4. 50lbs x 15 reps
D. Sled lunges
1. 15 reps x 1 plate
2. 15 reps x 2 plates
3. 15 reps x 2 plates
4. 15 reps x 2 plates
Upper Body-Tuesdays and Fridays
A. Hammer IsoLateral Shoulder Press
1. 25lbs per side x 15 reps
2. 35lbs per side x 15 reps
3. 45lbs per side x 15 reps
4. 45lbs per side x 15 reps
B. Wide Grip Pull-downs
1. 60lbs x 15 reps
2. 80lbs x 15 reps
3. 100lbs x 15 reps
4. 100lbs x 15 reps