Amber Day
Age: 27
Where: Farmington, NM
Height: 5'4"
Weight: 105 Lbs
Years Competing: 2
Favorite Bodypart: Glutes
Strongest Bodypart: Legs

How Did You Get Started?

I have always been athletic growing up as a child. I played softball, volleyball, basketball and more. You name it I was involved! I really got serious about my physique after I had my daughter in 2002. I trained and dieted hard but never got the balls to get on stage. Well I finally did my first show in 2009 and I fell in love with the sport! I now work with Iron Divas out of Albuquerque, NM as well as Kim Oddo out of California. I know that Ill be in the sport for many many years to come!


What Workout Plan Worked Best For You?

I try to change it up to keep my body guessing but I generally do 6-7 days a week. If I'm on season I don't take a day off from cardio but I will from weights once a week. I split cardio and weights into two a days. I like to do plyometrics and kettlebell work and a lot of circuit training.

        


Day 1: Shoulders

Shoulder Press: 4 sets of 12 reps
Lateral Raises: 4 sets of 12 reps
Pull Ups: 3 sets of 15 reps
Upright Rows: : 4 sets of 10 reps
Rear Flyes: 4 sets of 10 reps
Stairmaster: 45 minutes


Day 2: Back/Abs

Wide Grip Pulldowns: 3 sets of 12 reps
Cable Rows: 4 sets of 10 reps
Bent Over Rows: 4 sets of 12 reps
Hanging Leg Raises: 4 sets of 25 reps
V-Ups: 4 sets of 25 reps
Cardio: 45 minutes


Day 3: Triceps

Triceps Extension: 4 sets of 12 reps
Close Grip Bench Press: 4 sets of 10 reps
Weighted Bench Dips: 4 sets of 12 reps
Cardio: 45 minutes


Day 4: Chest/Biceps

Incline Dumbbell Press: 3 sets of 15 reps
Incline Dumbbell Flyes: 3 sets of 15 reps
Push Ups: 3 sets of 25 reps
Barbell Curl 21s: 3 sets of 7 reps
Hammer Curls: 3 sets of 15 reps
Preacher Curls: 3 sets of 12 reps
Stairmaster: 45 minutes


Day 5: Abs

Hanging Leg Raises: 4 sets of 25 reps
V-Ups: 4 sets of 25 reps
Side Bridge: 4 sets of 25 reps
Cardio: 45 minutes


Day 6: Legs

Leg Press: 3 sets of 15 reps
Lunges: 3 sets of 20 reps
Leg Curls: 4 sets of 15 reps
Step-Ups: 4 sets of 15 reps
Dumbbell Squats: 3 sets of 20 reps
Deadlifts: 3 sets of 15 reps



Day 7: Cardio

Cardio: 30 minutes




What Nutrition Plan Has Worked Best For You?

I eat 6-7 small meals throughout the day. I respond better to a general low-carb diet. My foods consist of complex carbs, lean proteins and a ton of fresh veggies. I also drink a gallon to a gallon and a half of water on a daily basis.


Meal 1:

4 Egg Whites
1/4 Cup Oats

Meal 2:

1 Scoop Whey Protein
1 Tbsp Flax

Meal 3:

4oz Chicken, Turkey, Or Fish
Small Salad With Tomato And Spinach

Meal 4:

1 Scoop Whey Protein
1/2 Tbsp Peanut Butter

Meal 5:

4oz Turkey
1 Cup Veggies

Meal 6:

5oz Tilapia
1 Cup Veggies
Small Salad

Meal 7:

1 Scoop Protein
1 Tbsp Flax
Pinch Cinnamon
5g Glutamine




What Supplements Have Given You The Greatest Gains?

Protein! It helps me to gain mass as well as maintain muscle mass while dieting down for competition another is Smart Blend by MRM.



Why Do You Love Fitness?

I love the pain! The blood, sweat and tears I leave at the gym. I love to challenge my body and push it to an extreme. Of course seeing the results of diet and training just pushes me more and it is an addiction. It is so amazing to watch your body change and develop over time.

I love to inspire people to work hard and feel confident. Change their perspective on life through fitness and clean eating. Fitness has become a huge part of my life and the sport of Bikini is the center of everything for me. I wake up and start my day with early AM cardio and end my day with my supplements. For me this is my life and I wouldn't trade it for a thing!


What Motivates You To Follow A Healthy Lifestyle?

First motivation is I feel great! I have energy and love clean food. I love to mess with recipes and change the ingredients to make them my own clean recipe. It's always good knowing you are putting something in your body that will build it up, not tear it down! I enjoy the satisfaction that at the end of the day knowing I ate clean and trained my hardest! You can never let another competitor out train you! That keeps me motivated!


What Made You Want To Achieve Your Goals?

To be honest at first I think I started all this just to impress others. Now that I have been training for a long time and have competed in large shows, I do this for myself. I like to push myself to limit and see what kind of heart and determination I have. I like to look at pictures from my shows and work on my weak spots. It gives me a goal to attain for this next show. I honestly feel it is very challenging but as soon as I walk off that stage with an award in my hand; my goal has been achieved and its time for the next.



What Tip Would You Give to Others?

Diet is 90% of the equation! Put in moderate effort then get moderate results. Always be prepared with foods that are contest friendly and ignore what others say. Do it for yourself!

Good luck everyone with the SixPackNow Program

Amber

Feature Courtesy of Bodybuilding.com