Quick Stats:
Age: 22
Height: 5’4” – 162 cm
Weight: 128 lbs. – 58 kg
How did you get started?
I grew up playing sports and have always been fit. One day, I was looking at my aunt’s Oxygen magazine, and I thought the women in it looked really nice, and I wanted to look like them. That was when I decided to join a gym and get started. I am so glad I made that choice as weight lifting has improved my life in many ways; it has given me confidence and improved my self-esteem.
I was a runner and ate healthy, but weightlifting really transformed my body in a way that running could never have done.
What motivates you to keep going and push harder?
I’m motivated every day to push harder and be better than I was yesterday. I get excited just knowing that I can consistently improve my body by putting in the work.
I’ve always strived to be the best I can be, and weightlifting absolutely allows for that.
What is your workout like?
Currently, I am focusing on the intensity of my workouts as opposed to volume. I believe the level of intensity is more important than the volume of the workout. My routine is constantly evolving.
Full Routine:
Monday: Hamstrings/Glutes
- Back Squats 5×10
- Cable Kickbacks 5×10
- Romanian Deadlifts 5×8
Tuesday: Shoulders
- Cable Fly 6×8
- Plate Raises 5×10
- Handstand Push-Ups 4×8
Wednesday: Quads/Calves
- Front Squats 5×10
- Front Rack Lunges 5×10
- Calf Raises 5×20
Thursday: Active Rest
- Pilates or Hiking
Friday: Back/Biceps
- Pull-ups 5×15
- Bent Over Rows 5×10
- Seated Rows 5×10
- Preacher Curls 5×10
- Chin-ups 5×10
Saturday: Cardio/Abs
- Running
- Abs Circuit
Sunday: Rest
- Recovery
What’s your cardio routine like?
I like to run three times a week. I also walk on the stair climber every day for 20 minutes.
What is your approach to nutrition?
I eat pretty clean and have always stuck to unprocessed foods and lean meats. I’m also a big fan of fruits such as watermelon and bananas.
Daily Diet:
- Meal 1: Scrambled Eggs, Oatmeal or Fruit Smoothie
- Meal 2: Watermelon and Almonds
- Meal 3: Grilled Chicken, Spinach Leaves, Yogurt and Almonds
- Meal 4: Banana (Snack)
- Meal 5: Salmon, Brown Rice and Asparagus
What are your best 3 tips for someone looking to reach their goal physique?
- Be consistent. Consistency is the key to success.
- Be patient. Improving your body takes time.
- Don’t let setbacks discourage you. There will always be something that throws you off track; just get back on track and keep pushing forward.
Favorite Quote:
“There is no passion to be found in playing small, in settling for a life that is less than the one you are capable of living.” Nelson Mandela
