How Did You Get Started?

I played softball, ran track and was a cheerleader while in high school. I did ballet for 11 years, and was on my local pool's swim team and later became a lifeguard. I had to lift weights as part of my softball and track conditioning in high school; however I got a gym membership and started lifting weights 5 years ago to get back into shape.

In November of 2008 my trainer at the time asked me to enter a competition with him. It was going to be his first competition and I was really hesitant because I knew nothing about the sport or what it took to prepare or compete. I worked out with him for about three more months and decided to start training for the show. I didn't place in the show; however it didn't discourage me from my competition journey. I had the bug!

Click To Enlarge.
Tomara Watkins.

What Workout Plan Worked Best For You?

Day 1: Chest

• AM Cardio: 30 minutes Mountain Bike
• Incline Dumbbell Press: 3 sets of 15 reps
• Incline Dumbbell Flyes: 3 sets of 15 reps
• Push-Ups: 4 sets of 20 reps
• Dumbbell Pullovers: 3 sets of 15 reps
• Close Grip Pull-Ups: 3 sets of 10 reps
• PM Cardio: 30 minutes Elliptical

Day 2: Back/Abs

• AM Cardio: 30 minutes Mountain Bike
• Deadlift: 4 sets of 15 reps
• Exercise Ball Crunches: 1 set to failure
• Wide Grip Bent Over Row: 3 sets of 15 reps
• Crunches: 1 set to failure
• Seated Close Grip Row: 3 sets of 15 reps
• Lying Leg Raise: 1 set to failure
• Wide Grip Lateral Pulldown Or Underhand Pulldown: 3 sets of 15 reps
• Dumbbell Row: 3 sets of 20, 15, 10 reps
• Superset:

Elevated Cable Row: 3 sets of 20 reps
Hyperextensions: 3 sets of 20 reps

Day 3: Light Legs

• AM Cardio: 30 minutes Mountain Bike
• Superset:

Barbell Lunges: 3 sets of 10 reps
Leg Press: 3 sets of 15 reps


• Superset:

Jump Squats: 3 sets of 20 reps
Seated Calf Raise Machine: 3 sets of 15 reps


• PM Cardio: 30 minutes Elliptical

Day 4: Shoulders

• AM Cardio: 30 minutes Mountain Bike
• Superset:

Machine Shoulder Press: 3 sets of 15, 12, 10 reps
Barbell Upright Row: 3 sets of 15, 12, 10 reps


• Superset:

Dumbbell Press: 3 sets of 15, 12, 10 reps
Side Lateral Raise: 3 sets of 10 reps


• Superset:

Seated Bent Over Dumbbell Flyes: 3 sets of 15, 12, 10 reps
Elevated Cable Row: 3 sets of 15, 12, 10 reps

Day 5: Arms

• AM Cardio: 30 minutes Mountain Bike
• Cable Triceps Pushdown: 4 sets of 15 reps
• Bent Over One Arm Triceps Extension: 4 sets of 15 reps
• Skull Crushers: 4 sets of 15 reps
• Triceps Dips: 4 sets of 20 reps
• Seated Dumbbell Curls: 4 sets of 15 reps
• Hammer Curls: 4 sets of 15 reps
• Machine Preacher Curls: 4 sets of 15 reps
• Cable Curls: 4 sets of 15 reps

Day 6: Heavy Legs

• AM Cardio: 30 minutes Mountain Bike
• Leg Press: 4 sets of 15 reps
• Superset:

Hack Squat Machine: 3 sets of 20 reps
Jump Squats: 3 sets of 20 reps


• Superset:

Lying Leg Curl Machine: 3 sets of 15 reps
Seated Leg Curl Machine: 3 sets of 15 reps


• Leg Extension Machine: 3 sets of 15 reps
• Walking Barbell Lunges: 3 sets of 20 reps

Day 7: Rest

Click To Enlarge.
Tomara Watkins.

What Nutrition Plan Has Worked Best For You?

Meal 1: Breakfast

• 1/4 Cup Oatmeal
• 5 Egg Whites
• 1 Serving Multi-Vitamin
• 1 Serving BCAAs
• 1000mg Vitamin C
• 1 Serving Glutamine

Meal 2: Mid-Day

• 1 Can Tuna
• 1/2 Cup Green Beans
• 1000mg Fish Oil

Meal 3: Lunch

• 4oz Chicken Breast
• Salad With Jalapeno Peppers
• Banana Peppers/Vinegar

Meal 4: Post Workout

• 32.5g Protein Shake
• 1 Serving Multi-Vitamin
• 1 Serving BCAAs
• 1000mg Vitamin C
• 1 Serving Glutamine

Meal 5: Dinner

• 4oz Tilapia
• 1/2 Cup Green Beans
• 1/4 Cup Brown Rice
• 1000mg Fish Oil

Meal 6: 9 PM

• 6 Fried Egg Whites
• Salad With Jalapeno Peppers
• Banana Peppers/Vinegar

What Supplements Have Given You The Greatest Gains?

Scivation Xtend BCAA, Nature's Best Zero Crab Isopure Protein, John Scott Nitro Burn Extreme and Burn Extreme PM.

Click To Enlarge.
Tomara Watkins.

Why do you love Bodybuilding?

Being a ballet dancer, I loved the togetherness of the troupe that I practiced and performed with as well as being on stage and performing. With bodybuilding there are a lot of similarities and I think that is why I was so easily drawn to it.

What Motivates You To Follow A Healthy Lifestyle?

I am a believer that eating clean and healthy as well as exercising will help me live a long healthy life.

What Made You Want To Achieve Your Goals?

I have always been a head strong, determined person who is willing to try anything, and I am even more motivated now when someone tells me that I can't achieve something because of my age!

What Are Your Future Bodybuilding Plans?

I placed 1st in the Open Figure Class B and was the Masters Figure Champion in a show back in May 2010. I plan to continue competing in as many shows as I am physically able. As a member of Team Big and Pretty Fitness I'm training to compete for my pro card!

Click To Enlarge.
Tomara Watkins.

What One Tip Would You Give Other Bodybuilders?

As my bodybuilding forum signature states, "Don't let anyone tell you that you're too old to get started!"

Who Are Your Favorite Bodybuilders?

IFBB Figure Pros Latisha Wilder, Natalie Benson, Gina Aliotti, and Amber Littlejohn because there are so few pro women of color and they are an inspiration! The first African American Bodybuilding Pro, Lenda Murray. Miguel Neil my trainer who is pursuing his pro status and who is helping me in my goal to achieve mine!

What Features Do You Use On Bodybuilding.com?

SuperSite, Store, and Bodyspace.

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.

---