NPC Bikini Champion & Fitness Model Khay Rosemond Talks With Simplyshredded.com

How did you get started with bodybuilding?

I have always been athletic and involved in sports since I was a kid. I have also loved the changes I saw in my body while I was working out. At a very young age I was involved in a car accident and had to go through extensive therapy for my injuries which consisted of weight lifting to help rebuild my muscles. Even after I was better I enjoyed the way I felt and looked and kept it up.

I saw a Fitness Magazine with Monica Brandt on the cover in 1994 and was intrigue by her athletic appearance and have been hooked ever since.

Where does your motivation come from?

I stay motivated knowing that my family and other women (and men) look up to me. Staying healthy and being a positive role model is also very motivating.

I always like a challenge and continually pushing the limits of what I am capable of keeps me on my toes and motivated as well.

What workout routine has worked best for you?

A full body circuit type routine during contest prep works best for me. I work out 6 days a week with one day rest. I do my full body circuit every other day and my current cardio schedule is 6 days/week.

Sample Routine:

A. Vertical Press • 2 x 25, 1 x 20 and 1 x 15
B. Stiff Leg Dead Lift • 1 x 25, 1 x 20, 2 x 15
C. Hamstring Curls, Lying • 1 x 25, 1 x 20, 2 x 15
D. Leg Extensions • 4 x 15
E. Standing Dumbell Shoulder Presses • 4 x 15
F. Wide Grip Pull-ups (assisted) – 13-15 reps • 4 x 15
G. Dumbbell Arnold Press, with Plie-Squats • 4 x 15
H. Narrow Grip Pulldown • 1 x 25, 1 x 20, 2 x 15

I perform each exercise consecutively, one after the other, A, B, C, D etc., 1 set of each. After completing this Giant Set, I rest for 1 minute and then repeat.
My current cardio is 6 days doing either or a combination of the following;

Step mill
Kick-boxing
Spinning
“The Stairs” outdoors

If you have to pick only 3 exercises, what would they be and why?

Standing Shoulder Presses – Standing isolates my shoulders better so I don’t cheat by leaning back.
Walking Lunges – It works my quads, glutes and hamstrings at the same time.
Pull-ups – One of the most beneficial overall muscle and strength developers.

What is your diet like?

I eat pretty clean all year round and I actually love to eat the same foods I eat while dieting for my shows.

Sample Diet:

Meal 1: 1/2 cup oatmeal, 1 whole egg, 5 egg whites
Meal 2: 1.5 scoops whey isolate protein, 1 medium apple
Meal 3: 5 oz. 99% lean ground turkey breast, 1 cup veggies, 4 oz. sweet potato
Meal 4: 1.5 scoops whey protein, 10 almonds
Meal 5: 5 oz. chicken breast, grilled, or 6.5 oz. tilapia, 1 cup veggies, large salad
Meal 6: 1 scoop casein protein, 1/2 cup non-fat cottage cheese

When trying to cut down do you prefer to use HIIT or just normal cardio?

I prefer HIIT but depending on how fast my conditioning is coming in I will alternate between the two.

What is your supplementation like?

I use what my sponsor MANSports calls the Elite Stack which consist of the following;

Figure Fuel –Specifically formulated pre-workout supplement for female athletes with BCAA’s and L-carnitine.
Body Octane – Boost ATP production and supports recovery.
Vaporize – EFA’s
Scorch – Contains Rasberry Ketones
Swagger – Energy booster
Glutamine
Multi-vitamins
Vitamin C
Whey & Casein Protein

Favorite Athletes?

Since I have been competing in figure and bikini competitions my favorites tend to be from that group but I do like Flex Wheeler, Jay Cutler and Pete Ciccone. On the women side, there are so many who I look up to and consider my favorites. A few of my favorites are Monica Brandt, Meriza DeGuzman-Ciccone, Krissy Chin, Amanda Latona, Erin Stern…. to many to list.