Carmen Knights

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Keep up to date with CNP athlete Carmen Knights.

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[eddie abbew]

Nice photos Carmen!

[iron head case]

Great Shots.

[carmen knights]

Thank you Colin, the reply thread seemed to be inactive, but clearly it is not now : )
I would like to say a big thank you to CNP Nutrition for recently adding me to their team, and boy, just in time for the forum where I may get the chance to waffle alot !
Seriously though, I look forward to answering any questions that anybody may have, its a very good way of sharing information and tips etc, so I look forward to chatting to everybody soon.

[carmen knights]

I have recently crossed from competing in figure to bodybuilding, its a bit long but here is an article explaining how I originally came to compete, and my decisions for the switch. http://www.hardfitness.com/emagazine/issue58/anne.html
I hope that worked, you may wish to make a big mug of coffee to read all ot it !

[johnoliver]

Hi Carmen

Looking in great shape.

I'll have a read now, working till 10pm, so will keep me entertained :-)

How did you find switching codes, as they say? Is the training alot different, or just the same but with more intensity and obviously a different diet?

Good to have you on the boards.

John

[iron head case]

I will have a read later when get home, my wife trains also, so i will tell her to ask for diet tips, c.v etc etc.

[stow]

Yep, welcome to the board Carmen

[carmen knights]

Thank you for the welcome guys!

Having switched to bodybuilding, and training with Mr Eddie Abbew, training has never been easy but yes it is definitely alot more intense now. Heavy heavy heavy, sometimes I select a weight and Ed will just pick up a heavier one and say ' you are not doing that poxy figure training anymore you know '. It is strange after having to be careful about the weight I use so not to get to big, to now using as much as I can physically manage !! My calories have obviously increased somewhat, which I am happy with as I do love my food : )

Of course I am happy to help with any diet tips or advice etc, ( especially the ladies ~ cos ladies pretty much whatever your concerns I am sure I can relate to them )

[Gumball]

Crazy shoulders Carmen!! Can you suggest any little tips or hints to help us improve ours? What would a typical shoulder session look like?

Thanks alot, Mike :hurray:

[iron head case]

Hi Carmen,
i read your linked article and noticed you follow a low carb diet.I tried this for a few weeks but abandoned it.
Yes i was losing weight, but i found it hard to get a pump and felt like i was not cooking on full gas.
Do you use this strategy year round? or just pre contest?
Thanks for your time, Mark.

[carmen knights]

Hi,

We use the Pre-Exhaust and Press.

For example, we start with upright rows or shrugs, then front raises, rear delts, laterals and finally press.
Sometimes if something is lagging, for example the lateral head, we will perform this after the press, and on other occasions we will perhaps leave out laterals one week, and rear the next etc.

This way no two workouts are ever the same even though we are sticking to the Pre-Exhaust and Press
I hope this helps, but if you require a more in depth read :

The deltoid consists of three heads, anterior (front), posterior (rear) and the lateral heads. Most shoulder pressing movements (examples are, Military presses, Behind the neck presses, dumbbell presses, machine presses and Arnold presses) involve all three heads of the deltoid muscles.

This workout has been my most productive shoulder workout throughout my bodybuilding career and I guarantee you that if you follow it religiously for a few weeks, you too will reap the benefits of it.

This routine is based on the fact that muscle mass in the deltoids is primarily acquired by the pressing movements. There are five muscle groups that have primary involvement whilst shoulder pressing. These are the rhomboids, traps, anterior, lateral and posterior heads of the deltoids. Of course there are secondary involvement from the triceps, biceps and lats but the focus of this article will not be on that.

Let’s assume for example that your front deltoid is a body part that you have been struggling to develop. You want to make sure your front delts take the brunt of the shoulder pressing movement of your choice. What you want to do is to pre exhaust all the primary muscle groups that come into play whilst pressing except the front delts. The pressing comes last, after all the muscle groups have been pre exhausted. In this case, the workout would be:
Barbell Upright Rows- 1 warm up set and 3 working sets
Bent over laterals- 3 working sets
Dumbbell side laterals- 3 working sets
Smith Machine military presses- 1 warm up and 3 working sets
Dumbbell alternate front raises- 2 heave sets.
The upright rows are performed to pre exhaust the traps and the rhomboids. Bent over laterals performed to pre exhaust the anterior deltoid. Side lateral are performed to pre exhaust the lateral head of the deltoids.

[carmen knights]

Mark,

For pre contest I followed the ketosis diet for pretty much the whole 14 weeks, after the first few weeks the carbs were removed from breakfast also so it was just protein and fats. I agree the pump was not the same but I guess I would not expect it to be due to the lack of carbs, but I must say I preferred this when dieting as I did not get any cravings at all.

This was indeed just for pre contest though, I am most certainly enjoying the carbs now : )

[iron head case]

Hi Carmen, what was your typical pre-contest diet? Also a carb/protein/fat breakdown.It is something i am considering doing in the New Year, which is nearly upon us.

[carmen knights]

Hi, Phew thank goodness for that, changed computers and what an ordeal!!!!!

My diet for example at ten weeks out was :

Meal 1 2 scoops of propeptide
Meal 2 100gm chicken
Meal 3 120gm cod
Meal 4 100gm chicken
Meal 5 steak and vegtables
Meal 6 propeptide MEALS 2/3/4 - 25GMS BRAZIL NUTS PER MEAL.
( after training drink with propep/creatine/glutamine/pro fuel and whey)
So other than the small amount in the after training drink, it was zero carbs from 10weeks out, the nuts decreased gradually - yes to approx 2!!!!, and the after training drink the carbs were slowly removed.

I hope this helps, I am sure you would need higher quantities though.

[iron head case]

yes it helps thanks, i will be doing something similar in the new year, bigger portions:lurk5:

[carmen knights]

NO NO POPCORN !!!!! LOL :nono:

[iron head case]

no no popcorn, i am going to lose 4 stones in 4 months for charity (school refurbishments) and i will be taking in around 3000 cals per day, 1000 from fats and my only carbs will be from 3 peptide shakes and a little from salad and veg.
In fact Tony Barnes udos oils is sponsoring me and giving me free udos, as i will be going through 80ml per day.
I will be starting around 18 stones and finishing 14 stones.I am bulking now (:lurk5:) and starting on jan 2nd and will run the diary on this forum.
It will be a similar diet to yours..

[admin]

Carmen Marie Knights
October 22nd, 2009
Date of Birth:- 22/10/1973
Place of Birth:- Ipswich Suffolk
Height:- 5 ft 6inches
Contest Weight:- 11stone
OffSeason Weight:- 12 ½ stone
Current Residence:- St.Albans Hertfordshire
Marital Status:- Single
Children:- Charnelle (17) and Kyran (16)

First Body Building Contest:- UKBBF Lemington Spa Qualifier 2003

Major Contest Wins:- UKBFF British Bodyfitness Champion 2005

Favourite BodyBuilder and Why?:- There are SO many bodybuilders and fitness/figure competitors that I admire, I would have to say that I admire anybody at any competitive level, who has the courage to stand on stage and be judged solely on there appearance.

Highlight of Career:- Winning the British Championships and earning my pro card.

Best Body Part:- Shoulders

Worst Body Part:- Back – working on that !

Favourite Exercise:- Anything for quads.

Least Favourite Exercise:- Any chest exercise.

Favourite Movie:- To many to name ! I love all comedies / action / thrillers….. Parenthood and Pitch black spring to mind.

Favourite Binge Out:- Chinese followed by cheesecake.

Food You Hate the Most:- Greens which are not covered in gravy….
What You Love Most About BodyBuilding:-

I enjoy training hard and the discipline of contest preparation, coming from a relatively quiet part of the country, I never dreamed that I would participate in anything such as Bodybuilding, in fact , I was not really aware of it until I was 28! I love travelling and meeting people from different backgrounds and countries, it really has been a life changing experience.

What’s Your Long Term Ambition in BodyBuilding?:- I am very new to the Bodybuilding category, I want to continue improving with every show that I do. I would like to use all that I have learnt of the past few years in helping others, whether it be for general fitness reasons, to lose weight or for competitive level.

What advice Would You Give to Up and Coming Bodybuilders?:- Eat well and train hard but above all be PATIENT. Its takes time to change the way you look and with each show you learn more about your body. For competition purposes stick to your diet so you can stand on stage and know you have done everything in your power to look your best. That’s when you can stand on stage confidently, and not wondering, what if……..

Which CNP Professional supplements do you use?

* Pro Peptide
* Creatine E2 Capsules
* Pro Lean
* Glutamine

Any Other Comments:-
Thank you to Kerry and CNP for this opportunity.

[carmen knights]

no no popcorn, i am going to lose 4 stones in 4 months for charity (school refurbishments) and i will be taking in around 3000 cals per day, 1000 from fats and my only carbs will be from 3 peptide shakes and a little from salad and veg.
In fact Tony Barnes udos oils is sponsoring me and giving me free udos, as i will be going through 80ml per day.
I will be starting around 18 stones and finishing 14 stones.I am bulking now (:lurk5:) and starting on jan 2nd and will run the diary on this forum.
It will be a similar diet to yours..

That sounds like a very worthy challenge, at least you get to do some bulking over the winter months ! Good luck you will have to keep us posted on how it is going !

[carmen knights]

I just wanted to write a quick post to say THANK GOODNESS FOR PRO PEPTIDE AND PRO FUEL !!!!
On hectic days I keep a shaker with pro pep and pro fuel as a meal replacement in my car, and all I can say is yummy : )

[johnoliver]

I just wanted to write a quick post to say THANK GOODNESS FOR PRO PEPTIDE AND PRO FUEL !!!!
On hectic days I keep a shaker with pro pep and pro fuel as a meal replacement in my car, and all I can say is yummy : )

LOL, I hear you, i just replace the fuel with dry porridge oats though :yesnod:

[admin]

Carmen's plans for 2010

"I am planning to compete first in New York in May and hopefully either Florida or the Europa Show in August"

good luck for 2010.

[carmen knights]

Hi to all!!!

Well I apologise for being lazy on here - obvioulsy I am not competing in New York now, not unless they are having an all you can eat class : )

But have just started dieting for the Tampa Pro, and funds permitting, the show which is the following week. I am looking forward to what shall be my second body building show, and excited about it. I hope to look better than my last show and turn up and enjoy it as much as I did last year - Tampa was a very well run show - Tim Gardner really looked after the athletes. So here we go - cardio to commence Monday boo hoo hoo hoo hoo !!!!