Ellena Tsatsos

How Did You Get Started?

I started going to the gym in April this year to tone up and get in shape for summer. After 2 months I noticed a dramatic change in my physique. I attended a show in June, appreciated the hard efforts everyone on stage had put in, but didn't think I could push myself to compete.

I was doing some goal setting one night and challenged myself to compete. I knew it would be tough as I love my food, and coming from a European background the comp. prep would be the toughest of all. So I decided to compete to test my will power, strength and motivation.

What Workout Plan Worked Best For You?

I preferred walking in the mornings and at lunch time and doing weights in the evening. I find walking in the morning really kick starts my day and I have the strength at night to push heavy weights.

• I do core and calves every training session.
• I do weights for an hour 4-5 days a week and walk 1 hour 6 days per week.
• I always do 4 sets of 10-15

Sample Training Week:

Monday: Back
Seated Rows
Front and back lat pulldown
Shrugs
Upright row


Tuesday: Quads, Glutes and Triceps
Barbell full squats
Hack squats
Leg press
Leg extension
Bench dips
Triceps extension- standing and lying
Dumbbell Kickbacks

Wednesday: Chest and Biceps
Seated bench press
Incline bench press
Barbell bench press
Peck deck/butterflies
Dumbbell hammers
Dumbbell bicep curls
Barbell bicep curls
Cable curls

Thursday: Shoulders, Calves, Hamstrings, Glutes
Deadlift/stiff legs
Walking Lunges
Lying leg curls
Seated leg curl
Standing leg curl
Dumbbell flyes
Dumbbell bent over's
Shoulder press
Barbell front and back presses
Back flyes

Every second week I do an extra day where I do a full body work out.

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What Nutrition Plan Has Worked Best For You?

Keeping it simple as possible, I noticed that getting too creative in the kitchen was a small step towards cheating. The more boring and bland the food is, the better I did.

• For breakfast I usually have oats with fruit and egg whites
• Lunch is chicken salad with cucumber and balsamic and flax seed dressing
• Dinner is chicken/steak/kangaroo with vegetables
• I usually split my main meals into 3, thus having about 9 meals a day

What Supplements Have Given You The Greatest Gains?

Top nutrition - Ultimate Whey protein - strawberry.

Why Do You Love Fitness?

I love the motivational and will power side of fitness.

What Are Your Future Bodybuilding Plans?

I will be competing in the WNBF/INBF World Titles in November next year in New York. I placed 2nd this year in Figure and am going for #1. I would like to do my fitness course to learn the theory behind the experience that I have gained. My main goal is to get my pro card and eventually be a judge.

Click Image To Enlarge.

What One Tip Would You Give Other Fitness Competitors?

Cut ties with negative people, they will only try to bring you down. Listen to your body and rest as much as you can. In terms of diet comp. prep, I found that pre-making all my meals for the week kept me from eating what you shouldn't. And my biggest tip is after eating... get out of the kitchen!!!!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I bumped into MR. O while in Miami, after so much success he is still a very down to earth and kind. Ange Galati - IFBB Australian Champion, and in Women's Figure Areti Anagnostellis who was my greatest support.

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.

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