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Linda Simnick – IFBB PRO

IFBB PRO - Womens Physique
Linda Simnick – IFBB PRO

BIO


BIO

Nationality: Polish and German decent

Location: Born and raised in Chicago currently live in Fort Wayne, IN

Occupation: Mortgage Loan Officer by day, Personal Trainer part time

Athletic Background: 100% gymrat since I was 16 years old

FAVORITES

Clinical Sports Labs Product: BIUM-D™

Body Part: Shoulders

Exercise: Plate front raises

Athletes: Dana Lynn Bailey and Cory Everson

Quote: “Life is not measured by the number of breaths you take, but by the moments that take your breath away”

CONTEST HISTORY
2011 NPC Midwestern States Championship
Figure Open Class A – 2nd place
Figure Masters Class A – 2nd place

2011 NPC Indiana State Championships
Figure Open Class A – 1st place
Figure Masters Class A – 1st place
Overall Winner

2012 NPC Indiana State Championships
Physique Class A – 1st place
Overall Winner

2013 NPC Knoxville Classic
Physique Class A – 1st place
Overall Winner

2013 NPC North American Championships
Physique Class A – 5th Place

2014 NPC North American Championships
Pro Card Winner – IFBB – Women’s Physique

SOCIAL MEDIA

DIET


My calories will slowly increase as I get this off season rolling, but currently I’m around 2900 calories a day. I have 2 cheat meals a week. 1 on each of my leg days.
Here’s a typical day for me.

MEAL 1 (8:00am)
3/4 cup egg whites
2 whole eggs
1/2 cup oats

MEAL 2 (10:30am)
6 oz flank steak
1/2 cup brown rice
8 asparagus spears

MEAL 3 (1:00pm)
5 oz chicken
1/2 cup brown rice
8 asparagus spears

MEAL 4 (3:30pm)
5 oz chicken
6 oz sweet potato
8 asparagus spears

PREWORKOUT (6:00pm)
5 oz extra lean ground beef
1/4 cup cream of rice

INTRA WORKOUT
BCAA drink
1 scoop carbs powder

POSTWORKOUT
1 scoop whey protein
1 scoop carb powder

MEAL 5 (last meal)
3/4 cup egg whites
1/2 cup oats

TRAINING


I am currently focusing on adding more overall size to my physique to prepare for my pro debut, but my main focus is to bring my legs up. I need more size, shape, and muscle maturity in my lower body. This can be a challenge for me as I have degenerative discs in my lower back, so I have to work around this issue.

SUNDAY: Hammies/Glutes/Tris
Inner Thigh Machine 3 X 15
Single Leg Curls 3 X 15
Seated Leg Curls 3 X 15
Stifflegged Deadlifts 3 X 15
Sumo Squats 3 X 15

Tris
DB Extensions 3 X 15
Close Grip Bench 3 X 15
Overhead Cable Rope Extensions 3 X 15

MONDAY: Back/Bis
Rope Cable Pulldowns 3 X 15
Bent Over Rows 3 X 15
Seated cable rows 3 X 15
Rack deadlifts 4 X 15
Wide Pulldowns 3 X 15

Bis
Preacher Curls 3 X 15
Cable Overhead Curls 3 X 15
Straight bar curls 3 X 15

TUESDAY: Shoulders
Seated DB Front Raises 3 X 15
Seated DB Shoulder Press 3 X 15
Single Arm Cable Rear Delt 3 X 15
Straight Bar Shrugs 3 X 15
Handstand pushups 3 sets to failure

WEDNESDAY: Chest
DB Flat Bench 3 X 15
Smith Incline Press 3 X 15
Incline Cable Flys 3 X 15
Pec Deck Flys 3 X 15

THURSDAY: Quads
Leg Extensions 3 X 15
Deep Sissy Squats 3 X 15
Leg Press 3 X 15
Lunges 3 X 30
Abductor 3 X 15

FRIDAY: Back
Rope Cable Pulldowns 3 X 15
Bent Over Rows 3 X 15
Seated cable rows 3 X 15
Rack deadlifts 4 X 15
Wide Pulldowns 3 X 15

SATURDAY: Off

I will switch my off day depending on my schedule. If I have to work late or have an event with the family then that’ll be my off day. Flexibility helps maintain balance.

Currently I am doing 30 minutes fasted cardio 5 days a week. In the off season I utilize my exercise bike at home for cardio. During prep it’s all stepmill (i.e. stairway to hell). I greatly dislike cardio, but it’s a necessary evil.