|
 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
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You can read
more from Pamela in the Members
Area
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