NPC Figure Competitor Tammy Bravomalo

How did you get started?

Ever since I was a teenager I tried everything to gain weight, but I couldn�t. People who didn�t know me would always say how skinny I was and needed to put meat on my bones. Some would call my hip bones love handles. Honestly, it got rather annoying. The constant rude looks and remarks from people brought my spirits down about how I felt physically. In 2008, my husband suggested weight training with high protein. I tried it out and got hooked. The transformation I made in just 6 months gave me hope. Now, I look and feel healthier.
What is your training routine like?

I love to have my muscles burning and my body shaking when I am doing sets. It lets me know I am pushing myself to the max with proper form. Even if I am having the hardest time pushing myself through a rep, I will tell myself that my competition is doing more reps than I am.
Monday: Biceps, Triceps, Plyometrics

o EZ bar curls
o Seated dumbbell curls
o Cable curls
o Skull crushers
o Dumbbell behind the head press
o Rope tricep pull down
o Various plyometrics
Tuesday: Shoulders, Chest, Abs

o Standing military press
o Dumbbell side raises
o Dumbbell front raises
o Reverse flies
o Incline dumbbell press
o Machine seated bench press
o Various abdominal exercises
Wednesday: Glutes, Hams, Quads, Calves

o Wide legged box squats
o Leg press
o Leg curls
o Leg extensions
o Calves press
o Calves raises
o Jumping jacks
o Walking weighted lunges
Thursday: Back, Obliques

o Machine pull downs
o Pull-ups
o Bent rows
o Lawnmowers
o Seated cable rows
o Various oblique exercises
Friday: Off
Saturday: Plyometrics, Chest, Abs

o Plyometrics
o Light dumbbell flies
o Various abdominal exercises
Sunday: Off

While I�m cutting up for a show, I work out at least 6 times a week. I also lift heavy until a few days out from a show.
When trying to cut down do you prefer to use HIIT or just normal cardio?

I like them both. Cardio helps reduce fat, while the HIIT helps shape muscles.
What is your diet like?

Here are both my Bulking/Cutting Diets
Bulk Up Meal Plan:

Wake up: ABB Extreme XXL protein + glutamine + creatine
Breakfast: carbs (wheat pankcake(s), 3-pieces of french toast, or 1.5 cups of oatmeal) + 4 egg white and 1 yolk
Mid-morning: protein shake
Lunch: Most of the time I do try to stick to 6oz meat + vegetables + 8oz soup. Other times, I will eat pretty much anything.
Mid-afternoon snack #1: celery and peanut butter or apple and peanut butter
Mid-afternoon snack #2: 1 can of tuna and Triscuits
30 mins before workout: tilapia + 1-baked potato with ketchup
Post-workout shake: ABB Extreme XXL protein + 1 scoop ON Gold Standard 100% Whey protein + creatine
Dinner: meat + vegetables + carbs (potatoes, etc). If I had a really hard workout, I will have just pasta.
Before bed: protein shake + glutamine

Show Meal Plan

Wake up: Lipo6x with distilled water
Before cardio: 1/4 cup oatmeal with strawberries and raisins
After cardio: protein shake or egg whites + 100% whole wheat mini bagel
Mid-morning: protein shake (Isopure) + small handful of cashews
Lunch: protein + vegetables (no starchy carbs)
30 mins before mid-afternoon meal: Lipo6x with distilled water
Mid-afternoon: 5 oz of tuna with Mrs. Dash + small handful of cashews
Dinner: protein + vegetables + carbs (potatoes, etc)
WORKOUT(I try to keep at 30-45 mins)
Cardio (1 hour)
Post-workout shake: protein (Isopure Mass)
Post-workout meal (1 hour later): protein + carbs
Before bed: protein + small handful cashews

If I feel hungry, I will either chew a piece of gum or have a lightly salted rice cake.
What is your supplementation like?

Multi-vitamin/mineral, Amino Acids, L-Carnitine, CLA, various protein powders (changes based on diet), Creatine, and Glutamine.
Plans for the future?

My goal is to be an IFBB professional and a fitness model. In addition, I would like to continue to inspire others.
Favorite quote?

�If you always do what you always did, you always get what you always got.�

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NPC Figure Competitor Tammy Bravomalo

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