Quick Stats:
Age: 22
Height: 5’3” – 160 cm
Weight: 121 lbs – 55 kg
How did you get started?
When I was younger I participated in a variety of sports including ballet, jazz, hip hop, salsa and pole dancing. But, I was always skinny and flabby, and I wanted a fit body with sexy curves. About 2 ½ years ago I was diagnosed with a medical condition, and I started to take training more seriously. I was told I needed to start weightlifting in order to strengthen my neck and back. I started hitting the gym regularly and changed my nutrition completely.
"After a while I started seeing results and got motivated, and I eventually became addicted to the fitness lifestyle. Now, I can’t imagine a life without weightlifting and eating clean!"
What motivates you to keep going and push harder?
The progress I see in the mirror keeps me motivated. I’m also very passionate about helping others.
I love to see that spark in someone’s eyes when they achieve their own physique goals; it motivates me to push harder and show them that nothing is impossible.
What is training routine like?
Full Routine:
Monday: Back
- Lat Pulldown 3 × 12
- Single-Arm High Pulley Row 3 x 12
- Pull Ups 3 x 12
- Rope Straight-Arm Pulldown 2 x 15
- Reverse Grip Bent-Over Rows 3 x 10
- Bent-Over Rear Delt Raise 3 x 12
- Weighted Hyper Extensions 3 x 15-20
Tuesday: Quads/Glute/Calves
- Leg Press 4 x 10
- Barbell Squats 3 x 15
- Sumo Squats 3 x 15-20
- Leg Extensions 4 x 10
- Walking Lunges 2 x 30
- Adductor and Abductor 3 x 12-15
- Seated or Standing Calf Raises 4 × 15
Wednesday: Rest
Thursday: Hamstrings/Glutes/Calves
- Weighted Bulgarian Split Squats 3 × 12
- Hip Thrusts 4 × 12
- Stiff Leg Barbell Deadlifts 4 × 15-20
- Lying Leg Curl 4 × 12
- Standing Single Leg Curl 4 × 15-20
- Seated or Standing Calf Raises 4 × 15
Friday: Chest/Shoulders
- Dumbbell Overhead Press 3 × 8-10
- Incline Front Raise 3 × 12
- Lateral Raise 3 x 12
- Standing Low-Pulley Deltoid Raise 3 x 12
- Dumbbell Rear Delt Fly’s 3 × 15
- Incline Dumbbell Press 4 × 12
- Decline Cable Fly 4×12
Saturday: Arms
- Alternating Dumbbell Curls 3 x 24
- Cable Hammer Curls 3 x 12
- Preacher Curl 3 × 12
- Overhead Cable Extension 3 x 12
- Rope Tricep Pushdowns 3 x 12
- Tricep Dumbbell Kickbacks 3 x 12
Sunday: Rest
Favorite form of cardio?
I love HIIT cardio. When I’m dieting down, I do intervals. I do a minimum of five intervals after my regular training session.
What is your approach to nutrition?
I get very good results by alternating low carb, and high carb days. I feel this really helps me burn fat. My fridge is always stocked with chicken breast, lean beef, ground turkey, eggs, salad, fresh/frozen vegetables and berries.
I make sure I eat every three hours, and I never leave home without my Tupperware.
Do you bulk and cut or stay lean year round?
My goal is to stay lean year round, but at the moment I’m bulking. I am trying to gain back what I’ve lost after being terribly sick in April. On the way home from an event with my boyfriend, I had difficulty breathing. I ended up in the hospital for two weeks and was in a coma. I had severe pneumonia and a pericarditis. Over the course of two months I lost almost 22 lbs.
Daily Diet:
- Meal 1: 1 scoop Whey Isolate and ¼ cup Oats
- Meal 2: 4 ounces Chicken and ¼ cup Almonds
- Meal 3: 6 ½ ounces White Fish, Salad and 1 tablespoon of Olive Oil
- Meal 4: 1 scoop Whey Isolate
- Meal 5: 6 Egg Whites, 2 Whole Eggs and 3 ½ ounces of Sweet Potatoes
What are your best 3 tips for someone looking to reach their goal physique?
- Lift heavy and do HITT.
- Stay on schedule with your meals and eat clean.
- Be patient, stay dedicated and motivated!
Favorite Quote:
“Be your own hero.”
Source:www.simplyshredded.com
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