Erin Dallacqua

How Did You Get Started?

I always captivated with bodybuilding and weight training since watching it on TV as a child. I was fascinated with the idea of having control over how the body could be shaped and designed as desired. Once I decided to do a show, from then on I was hooked.

Click To Enlarge.
Erin Dallacqua.

What Workout Plan Worked Best For You?

I am a person whose always needed a lot of rest, so a regimented meal plan really keeps me on point, motivates me, and keeps me metabolically energized. I allow myself plenty of recuperation time, a clean off season diet, and an hour and 15 minutes in the gym 4-5 days/ week which keeps me efficient and in control with my lifestyle.

TERMS YOU'LL NEED TO KNOW

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point. Partial Reps - Performing an exercise without going through a complete range of motion either at the beginning or end of a rep. Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle. [ Learn More About Reading Workout Logs ]

Day 1: Chest/Arms/Abs

• Treadmill: 10 minutes easy incline
• Wide Pushups: 2 sets of 35 reps
• Triceps Pushups: 2 sets of 35 reps
• Hanging Weighted Triceps Dips: 3 sets of 10 reps
• Cable Triceps: 3 drop sets of 15 reps
• Dumbbell Skull Crushers: 4 drop sets until failure
• Cable Biceps Curls: 3 drop sets of 15 reps
• Standing Barbell Curls: 3-4 sets of 15 reps
• Seated Dumbbell Biceps Curls: 3 sets of 10 reps or failure
• Dumbbell Zottman Curl: 3 sets of 10-15 reps or failure
• Oblique Twists: 3 sets of 25 reps
• Flat Bench Leg Raises: 3 sets of 25-30 reps
• Hanging Leg Raises In Captain's Chair: 3 sets of 20 reps
• Jump Rope: 10 minutes

Day 2: Shoulders/Traps/Calves

• Treadmill: 10 minutes easy incline
• Military Press: 4 sets of 10-12 reps
• Arnold Presses: 3-4 sets of 10-12 reps
• Cleans: 4 sets of 15 reps
• Rear Delt Raises: 3 drop sets to failure
• Seated Dumbbell Shrugs: 3 sets of 15 reps
• Smith Machine Standing Calf Raises On Plate: 3 sets of 30 reps
• One Leg Bodyweight Calf Raises: 3 sets of 25 reps each leg
• Donkey Calf Raises: 3 sets of 50 reps
• Jump Rope: 10 minutes

Day 3: Legs

• Treadmill: 10 minutes easy incline
• Squats: 6 sets of 15 reps with 5 partial reps
• Leg Extensions: 3 drop sets of 10-15 reps
• Barbell Lunges: 3 sets of 25 reps
• Seated Hamstring Curls: 3 drop sets of 10-15 reps
• Lying Leg Curls: 4 sets to failure
• Jump Rope: 10 minutes

Day 4: Back/Abs/Calves

• Treadmill: 10 minutes easy incline
• Wide Pushups: 2 sets of 35 reps
• Triceps Pushups: 2 sets of 35 reps
• Reverse Barbell Rows: 3 sets of 15 reps
• Seated Cable Rows: 3 sets of 10-15 reps
• Hyperextensions: 3 sets of 12 reps
• Lat Pulldowns: 4 sets of 15 reps
• Reverse Crunches: 3 sets of 25 reps
• Oblique Crunches: 3 sets of 15 reps
• Smith Machine Standing Calf Raises On Plate: 3 sets of 30 reps
• One Leg Bodyweight Calf Raises: 3 sets of 25 reps each leg
• Donkey Calf Raises: 3 sets of 50 reps
• Jump Rope: 10 minutes

Day 5-7: Off

Click To Enlarge.
Erin Dallacqua.

What Nutrition Plan Has Worked Best For You?

I keep the protein intake going every 2-3hrs with lean fish and no extra condiments, so I if I go over in my carb intake for the day, it balances out, allowing me to indulge in my cravings a bit more.

Meal 1: Post Cardio

• 1/2 cup oats, cooked with 1 tbsp coconut butter and cinnamon
• 4 egg whites
• 1 yolk

Meal 2:

• 1 scoop ON Hydrowhey
• 1/2 apple

Meal 3:

• 4-6 oz grilled tilapia
• Small sweet potato with pumpkin spice

Meal 4:

• 4-6 oz bass
• 1 cup sweet peas
• 1/2 cup oats with cinnamon

Meal 5: Before Bed

• Protein pancakes eaten plain or with sugar free syrup:
• 1.5-2 scoops Beverly Int. Muscle Provider
• 1/3 cup water
• 1/2 cup liquid egg whites
• Dash cinnamon
• 2 packets Splenda

Click To Enlarge.
Erin Dallacqua.

What Supplements Have Given You The Greatest Gains?

The milk peptides in the casein protein really sustain me and aid me through the workouts.

Morning:

• Optimum Flaxseed Oil: 2 capsules
• Apex FIT Multivitamin Performance: 1 tab
• ZMA: 20 mg
• Source Naturals Magnesium: 2 capsules
• Vitamin Code Raw Free Form Calcium: 2 capsules
• Higher Power Glutamine: 5g

Post Workout:

• Apex FIT Multivitamin Performance: 1 tab
• Higher Power Glutamine: 10g
• Scivation Xtend: 2 scoops
• Optimum Platinum Hydrowhey: 1 scoop

Why Do You Love Fitness?

I love bodybuilding as a sport. The hard work and effort and sacrifice put worth really shows. Fitness allows you to display your finished product, while also demonstrating the application of your strength, balance, flexibility, and power.

What Motivates You To Follow A Healthy Lifestyle?

I want to live a long life with an above average quality of life and really be the exception when it comes to being in shape for my age.

What Made You Want To Achieve Your Goals?

I am really driven and motivated when it comes to physical oriented goals. I love the idea of pushing the threshold of your capabilities as an athlete.

What Are Your Future Bodybuilding Plans?

Take the Fitness aspect as far as I can, as long as a can and help future competitors who need guidance.

Click To Enlarge.
Erin Dallacqua.

What One Tip Would You Give Other Fitness Competitors?

Find that right personal balance with conditioning and overall appearance.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Erin Riley, Misty Green, Kim Klein, Shannon Dey, Mindy O'Brian, and Jen Hendershott.

What Features Do You Use On Bodybuilding.com?

Competitor archives, product ordering, contest history, diet tip and training articles, and show dates.

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

Share This Article: Facebook

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.

---