Tammy Bleile

How Did You Get Started?

Throughout high school I was very active and an avid runner. Graduating from high school I was under 100 pounds. While in college I lived next door to a local gym. While looking around one day, I saw several males training.

I immediately realized that amount of muscle they had developed on their physiques was amazing. I immediately became hooked. I met several individuals who were very willing to show me "the ropes." From that day on I have adopted the healthy lifestyle of training and eating well.

What Workout Plan Worked Best For You?

I change my workouts quite frequently. I also change the order in which I train each body part. I do train extremely heavy but I then will follow it with a 6 week superset workout. My physique has achieved phenomenfal results from this. I also do cardio a minimum of 5 times a week for at least 40 minutes.

One of my favorite cardio machines is the stepper. I will set it at a fairly high level and feel the burn. I also concentrate on contracting my muscles during my cardio sessions.

Here is a superset workout that I have used many times and achieved maximum results.

Workout 1:

Squats, 3X15-20 Reps, Rest 30-45 seconds

1. Leg curls
2. Leg extensions, Superset 1-2-3, 12-15 reps.
3. Stiff leg deadlift, Rest 30 sec., 3 cycles.

Standing calf raises, 4X10-15
Seated calf raises, 4X10-15. Squeeze at top, stretch deep at bottom, slow movement.

Wrist curls/Overhand wrist curls. 12-15 Reps/4 Cycles.
I do these to keep my wrists strong for the fitness routines.

Workout 2:

Close grip bar press. 12-16inch grip. Squeeze at top. 3X8-10 reps. Rest 30-45 seconds.

1. Incline flyes
2. Flat bench flyes, Superset 1-2-3. Rest 20-30 sec.
3. Cable cross overs, 4 cycles. 12-15 reps.

DB curl/Triceps Pushdown, Superset 4X10-12. Rest 30 sec. 4 cycles.

Preacher curl/Overhead tricep press, Superset 3X12-15. Rest 30 seconds. 3 cycles.

Workout 3:

Deadlift
3X12-15

1. Bent-over DB rows
2. Front lat pull-downs, Superset 1-2-3. 4X12-15.
3. Cable rows, Rest 45-60 sec.

Hyper-extensions 3X15-20.
Shoulder press with DB's. 3X10-12.

Side to front to bent laterals. 3X10-12. Rest 20 sec. between each exercise.

Click To Enlarge.

What Nutrition Plan Has Worked Best For You?

Not surprisingly, small meals every 3 hours including throughout the night. At first I would set an alarm to make sure that I would get up to eat. Shortly later it was just normal for me to wake up at least once to eat. My body would wake me up because it was hungry.

Example Meal Plan:

Meal 1

5 egg whites/1 yolk
1/2 cup oatmeal with 1/4 cup blueberries
1 dry whole wheat toast
1 quart water
Fish oil, Vitamins: C, E, multi

Meal 2


chicken breast
1/2 cup brown rice
1cup green veggies

Meal 3


Protein shake with water
piece of fruit

Meal 4


6oz of salmon or cod
large green salad with eggwhites

Meal 5


2 chix breasts or 8 oz lean red meat
1 cup green veggies

Meal 6


Protein shake with water

What Supplements Have Given You The Greatest Gains?

I enjoy Optimum Nutrition 100% Whey Protein for it's low carbs, easy mixing and good taste.

Befor cardio if I'm feeling a little down, I use Pharmagenx Ventilean. It is a fast acting non-ephedra fat burner. It does not have a plateau with a crash factor. It also doesn't give you the shakes.

Why Do You Love Fitness?

I can never imagine my life without some type of fitness regimen incorporated. It keeps me strong both mentally and physically. I learned along time ago that if you are not mentally ready for this lifestlye your body will never keep up the physical part.

Fitness starts my day, makes my day go smooth and completes my day with the mental strength to wake up the next morning and do it all over again.

What Are Your Future Bodybuilding Plans?

Do to a recent accident I was involved in, I missed the November 2004 Nationals that I qualified for. I plan to train even harder this time and come in even better for the 2006 Nationals.

What One Tip Would You Give Other Fitness Competitors?

Make sure that you are ready mentally to dedicate yourself to fitness. This is a full-time job. Be strong-willed and train hard!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Amy Fadhli has been one of my favorites since she first started. She is a naturally beautiful woman with a likewise mind to go with it. Of course Monica Brandt as well. Her physique is in tip-top shape and she always has something new and exciting to share with those of us trying to achieve pro-status.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

---