Rising Star: Fitness Model Stephanie Buckland Talks With Simplyshredded.com

Quick Stats:

Age: 23
Height: 5’4” – 163 cm
Weight: 112 lbs – 51 kg

How did you get started with bodybuilding?

Growing up in rural Southern Oregon I didn’t have much as a kid. I was home schooled most my childhood. By the age of 15, I had four jobs and put myself in public high school. I was on my own at that point. I was always athletic, playing soccer, running track and surfing. Being so active ended up taking a toll on my body. I ate very clean, most meats my father hunted and vegetables my mother grew. Soon after graduation, I made my way to Southern California. I maintained eating the same, mostly vegetables and meats, but I didn’t realize the importance of carbs. I was extremely underweight and physically unhealthy, without knowing it. I continued to surf and run 8-10 miles a day while I managed a small private personal training studio and worked at an all-organic restaurant. I was running myself down. Then, about three years ago, I was diagnosed with Crohn’s disease and Fibromyalgia. The doctor told me I needed to do something to regain control of my health. I needed to eat more, gain weight, and take a bunch of medications that only made me feel worse.

This is when I really got into bodybuilding. I stopped taking the medications & I’ve never felt better. I’ve regained control over the Fibromyalgia and I’ve kept the Crohn’s disease in remission. I never imagined I could change my body so much.

Where does your motivation come from?

My parents were happy for most my childhood, but at around age 14, it changed so much and has never been the same. There was always arguing and fighting between my parents and my older brother. I was the quiet one who watched everything happen. I learned a lot that way. It made me extremely independent, taught me to do what’s always best for me and most importantly, not to rely on others. I felt invisible to my family. I just focused on school, my jobs, and my future. I grew up with the mentality that if you want something, you work your ass off for it. My past is a huge part of my motivation because I never want to go back to that kind of life. I felt I had nothing, nor anything to give. I’ve always worked to make a better, more successful life for myself. I am so blessed to have such positive followers, they definitely keep me motivated to push my limits.

To be able to inspire others on a daily basis makes me so happy. No matter what you came from, you can always reach the top.

What workout routine has worked best for you?

I’ve seen the most improvement focusing on individual muscle groups. I stay lean by doing 20 min of fasted cardio mon-fri on the seated bike at a high resistance. I finish my cardio with 4-5 sets of abs: Cable Crunches and Hanging Leg Raises.

Full Routine:

Monday: Quads/Glutes

Squats (Ass to grass) 6×15-20
Leg Press (Close stance) 4×20
Smith Machine Reverse Lunge (Each leg) 3×10
Machine Squats (Ass to grass) 3×10
Barbell Hip Thrusters 4×20
Weighted Bulgarian Split Squats (Each leg) 4×12
Leg Extension 5×20
Body Weight Squats 3x Failure
Adductor 3×20

Tuesday: Shoulders

Machine Shrugs 5×20
Lateral Raises 5×15-20
Dumbbell Overhead Press 5×8-20
Cable Upright Row 5×20
Smith Machine Shrugs 3×20
Deep Lateral Raises 3×20
Incline Front Raises 4×15-20
Dumbbell Rear Delt Fly 4×15-20
Shrugs 3×15
Rear Delt Raises 3×20
Lateral Raise Machine 3x Failure
Around The Worlds 3x Failure

Wednesday: Back

Lat Pulldown 5×12-20
Straight Arm Pulldown 5×20
Bent Over Barbell Row 4×12-20
Narrow Grip Dumbbell Row 4×20
Neutral Grip Lat Pulldown 3×15-20
Bent Over Cable Row 3×15
Reverse Lat Pulldown 3×15-20
Single Arm Lat Row 3×15
Assisted Pull Ups 3x Failure
Deadlifts 3×12-15

Thursday: Arms/Cardio

Alternating Dumbbell Curl 4×15-20
Rope Tricep Push Down 4×15-20
Overhead Cable Extension 3×15-20
Barbell Curl 3×12-20
Preacher Curl 3×15
Straight Bar Triceps Pushdown 3×15
Dumbbell Overhead Tricep Extension 3×20
Incline Dumbbell Curls 3×20
20 minute Stairmaster

Friday: Hamstrings/Glutes

Stiff Leg Barbell Deadlifts 6×12-20
Walking Lunges 6×30
Standing Single Leg Curl 4×15-20
Dumbbell Stiff Leg Deadlifts 4×20
Lying Leg Curl 4×12-20
Cable Stiff Leg Deadlifts 4×20
Seated Calve Raises 4×20
Jump Rope 4×1 minute
Adductor 4×20
Weighted walking Lunges 3×40

Saturday: Chest/Cardio

Incline Dumbbell Press 4×15
Flat bench Dumbbell Fly 4×20
Dumbbell Flat Bench Press 4×15
Incline Dumbbell Fly 4×15
Decline Cable Fly 3×20
Push Ups 3x Failure
Weighted Dips 3×12-15
Dynamic Plank (Each arm) 2×20
20 minute Stairmaster

Sunday: Restart

Restart routine

If you had to pick only 3 exercises, what would they be and why?

Squats – I’ve seen so much improvement in my legs from doing squats. I love the challenge of always upping the weight next time. It helps me gain overall strength.
Pull Ups – one of my favorites! I could never do pull ups in the past, but I was dedicated to practice and focus on the negative movement. My back is one of my best features and pull ups have helped strengthen, shape and define my back.
Walking Lunges – I love how this exercise has really shaped my glutes, quads and hamstrings. I love using them as a superset.

What is your diet like?

Meal 1: 3 Egg Whites, 1 whole Egg & 3 oz. Yam
Meal 2: 4 oz. Tilapia, 3-5 oz. Yam & Asparagus
Meal 3: Post Workout Shake: Spinach, Banana, 1 Egg, Protein Powder, Waxy Maize, BCAA, & Glutamine
Meal 4: 4 oz. Chicken Breast, Asparagus & Almonds
Meal 5: 4 oz. Tilapia, Asparagus & Almonds

When trying to cut down do you prefer to use HIIT or just normal cardio?

I enjoy doing HIIT. But, I rarely do it. I continue doing 5 days a week of high resistance bike for 20 min. I lean out well with my diet.

What is your supplementation like?

Optimum Nutrition (Whey Protein)
Bio-repair (BCAA/Glutamine)
AdreNOlyn (Pre-workout)
Multi vitamins

Favorite Quote?

“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer”. – Arnold Schwarzenegger