Pamela Anstey Resides: Ontario, Canada Age: 29 Height: 5ft 2"  Weight: 130 pounds Favorite Bodypart: Abs Age: 21 Body Fat Percentage: 14% A Brief insight into Pamela's diet and training program that keeps here in great shape. How did I get into fitness? I have always been into sports, such as soccer (women's premier level), downhill ski racing, football, tennis, kickboxing (Tony Greco), etc. Eventually I was introduced to the gym through school and friends at the age of 17 and slowly became addicted to building muscle and improving my physique and fitness.           I wasn't too serious about weight lifting for the first 6-8 months until I saw a bodybuilding/fitness show on TSN and then was determined to have a body like that. SO, staying dedicated through hard training, eating the right foods, and losing 30lbs I was then ready to walk on stage in the summer of 2005 in my first figure show. Monday: Biceps and Chest Flat bench Press, Incline dumbbell, Peck deck Dumbbell curls, Straight bar curls, Concentration curls Tuesday: Legs and Abs Squats, Leg press, Leg extensions Lunges, Sumo squats Calves followed by my Ab workout Wednesday: Off or Cardio Thursday: Back and Triceps Wide-grip pullups, Wide-grip pulldowns, Elbow pushdowns, Rows Rope pushdowns, Narrow-grip pulldowns (underhand) Friday: Shoulders, Lower back and Traps Straight bar military press, Dumbbell military press (Arnie Style) Lateral raises, Bent over dumbbell raises Plate raises, Hyper extensions, Traps Saturday: Off or Cardio Sunday: Cardio and Abs Getting ready for competition I would do 30 min of cardio everyday. Eventually (2-3 weeks until competition) it is bumped up to 45 min of cardio twice a day morning and evening plus weights. My typical meal plan: Meal 1: 1 fruit 25 g of carbs 8 egg whites 2 whole Meal 2 & 3: 5 oz of steak or ground beef 25 g of carbs Meal 4 & 5: 2 cups of veggies 6 oz of chicken Meal 6: 8 egg whites 2 whole I may also throw in a protein shake or bar if I have a busy schedule. I hope this gives you a valuable insight into my routine Good Luck Pamela