How Did You Get Started?

I started 11 years ago as a bodybuilder, wining my first event in 2000 then continued competing for the next 6 years until I decided to change categories and compete in Figure. So far is has been the best decision I have done regarding my career as an athlete.

Click To Enlarge.
Frances Anza

What Workout Plan Worked Best For You?

I need to keep my upper body mass specially in my shoulders so I train them heavy twice a week.

Day 1: Legs/Abs

• Running: 1 hour AM run for 7 miles
• Walking Lunges: 4 sets of 100 steps
• Superset:
  Step Up: 5 sets of 25 reps
  Leg Raise: 5 sets of 25 reps



• Superset:
  Leg Curl: 5 sets of 40 reps
  Plie Squat: 5 sets of 30 reps



• Single Leg Press: 5 sets of 50 reps
• Single Leg Curl: 5 sets of 50 reps
• Superset:
  Abductors: 5 sets of 50 reps
  Adductors: 5 sets of 50 reps



• Crunches: 5 sets of 50 reps

Day 2 & 5: Shoulders/Arms/Abs

• Running: 1 hour AM run for 7 miles
• Smith Machine Shoulder Press: 5 sets of 6-8 reps
• Lateral Raise: 4 sets 8-10 reps
• Front Raise: 4 sets of 8-10 reps
• Triset:
  Bent Over Rear Deltoid Raise: 4 sets of 10 reps
  Upright Rows: 4 sets of 10 reps
  Alternating Crunches: 4 sets of 30 reps



• Triset:
  Triceps Pushdown: 4 sets of 12 reps
  Barbell Bicep Curl: 4 sets of 12 reps
  Leg Raise: 4 sets of 30 reps



• Triset:
  Triceps Rope Pushdown: 4 sets of 12 reps
  Alternated Bicep Curl: 4 sets of 12 reps
  Alternating Crunches: 4 sets of 30 reps



• Triset:
  Triceps Overhead Extensions: 4 sets of 12 reps
  Hammer Curl: 4 sets of 12 reps
  Leg Raise: 4 sets of 30 reps

Day 3: Back/Chest/Abs

• Running: 1 hour AM run for 7 miles
• Superset:
  Lat Pulldown: 4 sets of 12 reps
  Incline Dumbbell Chest Press: 4 sets of 12 reps



• Superset:
  Cable Rowing: 4 sets of 12 reps
  Dumbbell Chest Press: 4 sets of 12 reps



• Superset:
  Pullovers: 4 sets of 12 reps
  Flyes: 4 sets of 12 reps



• Superset:
  Dumbbell Row: 4 sets of 12 reps
  Pushups: 4 sets of 12 reps



• Superset:
  Hyperextension: 4 sets of 15 reps
  Waist Twist: 4 sets of 25 reps each side

Day 4: Circuit Training

• Running: 1 hour AM run for 7 miles
• Walking Lunges: 4 sets of 100 steps
• Warm-Up: 20 minutes cardio
• Circuit: Perform consecutively for 45 minutes
  Lunges: 1 set of 50 reps
  Leg Curl: 1 set of 50 reps
  Hanging Leg Raise: 1 set of 50 reps
  Elliptical Machine or Treadmill: 5 minutes
  Plie Squat: 1 set of 30 reps
  Triceps Kickbacks: 1 set of 10 reps
  Triceps Overhead Extensions: 1 set of 10 reps
  Elliptical Machine or Treadmill: 5 minutes
  Deadlifts: 1 set of 15 reps
  Leg Press: 1 set of 40 reps
  Crunches: 1 set of 40 reps
  Elliptical Machine or Treadmill: 5 minutes
  Adductors: 1 set of 50 reps
  Abductors: 1 set of 50 reps
  Triceps Dips: 1 set of 15 reps
  Elliptical Machine or Treadmill: 5 minutes

Day 6: Cardio Only

• Running: 90 minute run

Day 7: Off

Click To Enlarge.
Frances Anza

What Nutrition Plan Has Worked Best For You?

When I'm getting ready to compete I have to eat at least 6 meals and I make sure that the first 3 have at least some kind of carbohydrates like oatmeal, sweet potatoes or rice. When I'm close to the event I go down 2 carbohydrate meals up until 1 with CBH, then a Depletion to lose a little bit more my body fat.

Meal 1:

• 1/2 cup oatmeal
• 4 egg whites

Meal 2:

• 4 oz sweet potato
• 4 oz chicken breast
• 1 cup broccoli

Meal 3:

• 1/2 cup rice
• 4 oz Tilapia

Meal 4:

• 1.5 scoops whey protein isolate in water

Meal 5:

• 4 oz tilapia
• 1 cup asparagus

Meal 6:

• 3 oz chicken breast or salmon over Romaine lettuce

Click To Enlarge.
Frances Anza

What Supplements Have Given You The Greatest Gains?

OxyELITE Pro is an incredible fat burner, it gives me the energy I need to train and work my whole day. Also I use Tight at least 2 weeks before the event because it helps me to lose excess water and it literally tightens my whole body.

For Meal 4:

• Nature's Best Zero Carb Isopure: 1.5 scoops

With Breakfast:

• USPLabs OxyELITE Pro: 2 caps

With Breakfast & Last Meal: (2 weeks pre-contest only)

• SAN Tight: 1 cap

Why do you love Bodybuilding?

That is my lifestyle and business, I have to eat in a very healthy way due to health concerns so I can't eat all kind of foods. One thing led to another and it was a blessing in disguise. I love to exercise, training helps me keep my focus, it's my discipline. And the thrill of being on stage at for even a minute is an amazing experience.

What Motivates You To Follow A Healthy Lifestyle?

As I mentioned I need to keep my health in check, and taking care of myself is my best business card to get more clients as a Personal Trainer, you can say I walk my talk.

What Made You Want To Achieve Your Goals?

Besides having a healthy lifestyle I'm also working to get my IFBB Pro Card.

What Are Your Future Bodybuilding Plans?

I just qualified for Nationals in my last event on April 9, the 2011 Diamond Classic Figure. My next step is to compete in the 2011 NPC Masters Nationals Championship in July or at the 2011 IFBB North American Championships.

Click To Enlarge.
Frances Anza

What One Tip Would You Give Other Bodybuilders?

Set your goals and enjoy the process of getting ready for a show, because there are so many lessons along the way. When that day arrives just have fun, do your best, and let the plan unfold itself. It doesn't matter the outcome, don't give up and continue.

Who Are Your Favorite Bodybuilders?

My favorite competitors and the ones I respect and admire: Jenny Lynn, Adela Garcia, Cory Everson, Diana Chaloux and others.

What Features Do You Use On Bodybuilding.com?

I love the overall goals and stats, the store that allows us to get great products at a very good price, and giving us the chance to expose ourselves as amateur athletes. Also, the Find A Plan feature always has great training tips.

More Bodybuilder Profiles:

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

---