Jac Attack Strong Girl Athlete Profile

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  • Age:

    28
  • Height:

    163cm
  • Chosen Sport:

    Strong Girl
  • Years Training:

    6
  • Off-Season Weight:

    63-65kg
  • Competition Weight:

    58-60kg
  • Competition Records:

    • 2013 Strongman Women's Class C Grade (January)
    • 2013 Raw Power Powerlifting Meet 2nd Place
    • 2013 Strongman Women's Class B Grade (June)
  • Training Information:

    How much time do you spend training per day?

    Off-Season: 1.5 - 2 hours

    Pre-Contest: 2.5 - 3 hours

    What is your current training split?

    Monday: Rest Day

    Tuesday: Hamstrings & Calves

    Wednesday: Chest & Abs

    Thursday: Back

    Friday: Shoulders & Obliques

    Saturday: Calves, Abs & Triceps

    Sunday: Quads & Glutes

    Typical bench press, squat and deadlift weights

    Bench Press: 65kg (1RM)

    Squat: 105kg (1RM)

    Deadlift: 142.5kg (1RM)

    Biggest physical weakness and how to overcome it

    My biggest physical weakness is definitely my upper body, so I train using a shoulders/back/chest split, ensuring that I hit each of these weaker muscle groups separately. When coming into a lifting competition I make sure I alternate my bodybuilding style training with power lifting every second week. 

    What type of cardio do you find most effective when trying to lose bodyfat?

    I find that a combination of high intensity interval training (HIIT) with some low intensity steady state (LISS) cardio yields the best result. I alternate my early morning cardio between the two and also do either 20 minutes HIIT or 45 minutes LISS cardio after every weights session.

    Favourite sport outside of your chosen sport and why?

    I am hopeless at most sports but don’t mind a casual game of touch football. 

    What are your 3 favourite exercises and why?

    • Deadlifts
    • Squats
    • Chin-ups

    These exercises are great because when done properly, they not only improve strength but also allow for a lot of postural correction.

    What are your 3 least favourite exercises and why?

    Smith machine lunges, hyperextensions and any abdominal exercises prescribed by my friend Sophia, because they all hurt!

    How many hours do you sleep each night?

    I usually get between 6 to 7 hours sleep every night. 

    Are there any unique training tips you use that you would like to share with us?

    Not really! So long as you train hard and give it 110% at all times you will see results without gimmicks and quick fixes!

  • Dieting/Supplementation Information:

    What does your typical meal plan look like?

    I eat a well balanced diet of clean, whole foods that I prepare myself. I allow myself to enjoy other foods occasionally and try not to restrict myself too much. I use supplements to boost the nutrients I am consuming and to also assist with my recovery from training. During contest preparation my diet becomes stricter; protein, good fats and carbohydrates are timed specifically to help me drop body fat.

    Do you bulk and cut or stay lean year round?

    I stay quite lean throughout the year, my body fat generally only moves within 3 - 4%.

    When you diet, do you cut carbs completely out of your diet? Or do you taper them down?

    No, I would never completely cut carbs from my diet. I find it too hard to function without any carbs fueling my brain!

    Tell us about your most challenging experience while dieting and how did you overcome it?

    My most challenging experience while dieting is dealing with other people’s negativity. People who aren’t involved in a sport that requires such strict training and dieting generally are the ones who have something negative to say... but I’ve learnt that most people’s criticisms come from their own insecurities.

    What is your favourite clean meal?

    Oats with ON 100% Whey Extreme Milk Chocolate Protein and raspberries mmm!

    What is your favourite cheat meal?

    Depends on my mood! Usually Mexican or Sushi Train!

    What are your 3 favourite supplements and why?

    ON Gold Standard Caramel Toffee Fudge 100% Whey: Best tasting protein!

    Gaspari Aminolast Orange Mango Twist: Delicious BCAAs that aren’t too sweet and sickly, aids muscle recovery.

    Gen-Tec ALCA Fuel 100% Pure Acetyl L-Carnitine Powder: Helps my fat stores to be used as fuel for training.

  • Personal Information:

    What led you to your chosen sport?

    I am currently between a few sports at the moment; powerlifting, strongwoman and fitness modelling... I love each of them because they present me with different challenges but are all very empowering.

    Where do you see yourself in 5 years?

    In five years I hope to be watching my personal training business ToughLove Fitness grow and expand and be giving trainers the tools and opportunity to be successful at what they do. 

    What are your future aspirations in your chosen sport?

    I hope to qualify for and place in Australia’s Strongest Woman later this year, and also to place in a state powerlifting meet. Towards the end of the year I would love to be back on stage fitness modelling.

    Who are your role models and why?

    My role models are my parents. They taught me the value of hard work and that nothing worth having comes easy. I thank them for my work ethic and my ability to see the value in the ends even when the means seems like a long road!

    What are the 3 words that best describe you?

    • Happy
    • Positive
    • Blonde :-P

    How do you manage the balance in your life and find time for everything?

    I am a firm believer that if you really want something, you will find a way to make it happen. Even though life can seem crazy, I just knuckle down and get it done. If we spend too much time thinking about balancing things we lose a lot of time where we could be getting it done!

    Do you have a quote that you live by?

    “Make your happiness”

    Wake up every day and make a decision how you want to be. 99% of our mental state comprises the choices we make and how we allow ourselves to feel and behave. 

    What are your Top 3 workout songs?

    1. Til I Collapse – Eminem
    2. Alone – Lasgo
    3. Enter Sandman - Metallica

    What keeps you motivated?

    The amazing people around me that show me support and love everyday are my main motivation. Having a strong support group gives me the drive and energy to strive for my goals.

    Is there anything else you would like to leave us with?

    There are no shortcuts to anywhere worth going, wake up and chase your dreams because no one is going to do it for you!

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