• Name: Tracy DeBrita Gamelin
• E-mail: tgamelin@verizon.net
• Age: 38
• Where: Vermont
• Height: 5'4"
• Weight: 114 lbs
• Years Competing: 12
• Favorite Bodypart: Back
• Strongest Bodypart: Back
• Favorite Supplements: Xtend
• Measurements: 34-25-34

As a Bodybuilder/Figure athlete you need to pay close attention to the foods that go into your body. Following a nutritional diet plan is a must. You need to fuel your body with foods that contain quality protein and carbohydrates. "Eating Clean" has been a way of life for me.

I have chosen this sport because I get satisfaction from going into the gym working with the weights, challenging myself and it's also a great stress reliever.

Secondly I want to be a good role model for my three children ages 6, 4 and 4 (twins). I want them to grow up understanding the importance of good diet and exercise. There are so many issues today with childhood obesity. If we teach children at a young age that good foods and exercise are important it will be come a good habit for them. I also want to show my children that if you set a goal and work hard you can achieve anything!

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Tracy DeBrita Gamelin.

What Workout Plan Worked Best For You?

Monday: Upper Body High Loading Day:

• A. Incline bench press 4 sets 4-6 reps
• B1. Wide grip B/P 3 sets 6-8 reps
• B2. Cable flys 3 sets 8-12 reps
• C. Dips 2 drop sets of 4-6 + max + max reps with 10 second rest between max efforts, and no drop in weights. Loaded chest stretch with D/B's in bottom of fly position
• E1. Seated D/B press 4 sets of 4-6 reps
• E2. Seated lateral raise 4 sets of 8-10 reps
• F. Skull crusher 4 sets of 6-10 reps

Click Here For A Printable Log Of Monday.

Tuesday: Leg Day:

• A. Squats 4 sets 4-6 reps followed by 1 set of 20-30
• B. Leg press 3 sets 8-10 reps
• C. Hack Squat 3 sets of 15-20 reps
• D. Leg extension 1 set of 15-20 followed by 2 more drop sets of max reps. This time you lower the weight 10-15% with each drop and just go all out on each drop.
• E. Quad stretch
• F1. SLDL 4 sets of 6-8 reps
• F2. Leg curl 4 sets of 8-10 reps with 1/4 reps at the end of each set
• G. Hamstring stretch
• H1. Seated calf 3 sets of 20-30 reps
• H2. Standing calf 3 sets of 6-8 reps

Click Here For A Printable Log Of Tuesday.

Wednesday: Upper Body High Volume II:

• A. Deadlifts 4 sets of 4-6 reps
• B1. Chins 4 sets of 6-8 reps
• B2. Close grip lat pulldown 4 sets of 10-12 reps
• C. Cable rows 3 sets of 4-6 + max + max (just likes dips on day 1)
• D. Back stretch
• E1. Preacher curl 4 sets of 6-8 reps
• E2. Alt D/B curls 4 sets of 8-10 reps
• F1. Seated D/B shrugs 3 sets 4-6
• F2. Bent over laterals 3 sets 8-10

Click Here For A Printable Log Of Wednesday.

Friday: Low Volume Upper Body I:

• A. Smith machine bench press 3 sets of 5 rest pause reps (1 rep, rack, 10 seconds rest, rep 2, rack... for five reps. That is set #1. Rest 2-3 min. and follow that with 2 more sets of five R/P reps)
• B. Cable crossover 2 sets of 10-12 reps with 3 weight drops (total 30-40 reps/set) No rest between drops, 1 min between sets.
• C. Smith shoulder press 3 sets of 5 rest pause reps (same as above)
• D. Cable lateral 2 sets of 10-12 reps with 3 drops (again total is 30-40 reps/set)
• E. Close grip B/P in Smith 3 sets of 5 rest pause reps
• F. V bar press downs 2 sets of 10-12 reps and yes you do three drops each set for a total of 30-40 reps

Click Here For A Printable Log Of Friday.

Saturday: Low Volume Upper Body Day II:

• A. Bent over BB rows 3 sets of 4-6 reps holding contracted position for 5 seconds and 8 second negative
• B. Wide grip pulldown 2 sets of 10-12 with 3 drops each set (just like Friday)
• C. Seated cable row to face 3 sets of 3-4 with the 5 sec. hold and 5 sec. negative
• D. Rear delt 2 sets of 10-12 with 3 drops each set
• E. BB curl 3 sets of 5 rest paused reps (now your back to 1 rep, rest 10 seconds, 1 rep etc.)
• F. Cable curls 2 sets of 10-12 with 3 drops each set

Click Here For A Printable Log Of Saturday.

Cardio: HIIT sessions 4 times a week and posing

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Tracy DeBrita Gamelin.

What Nutrition Plan Has Worked Best For You?

1-4 then repeat.

Day 1-3:

Meal #1

• 1/2 grapefruit
• 5 eggs
• 1 yolk

Meal #2

• can of tuna
• large salad with 1 tb olive oil and vinegar as dressing.

Meal #3

• 4 oz. turkey
• 2 cups green beans
• 10 almonds

Workout:

• Post workout 1 scoop whey and 2 scoops xtend

Meal #4

• 4 oz. chicken
• 2 cups broc.
• 10 almonds

Meal #5

• 4 oz. chicken
• 2 cups green beans

Day 4:

Meal #1

• 1/2 grapefruit
• 5 eggs
• 1 yolk

Meal #2

• can of tuna
• large salad with 1 tb olive oil and vinegar as dressing.

Meal #3

• 4 oz. turkey
• 2 cups green beans
• 10 almonds

Workout:

Post workout 1 scoop whey and 2 scoops xtend

Meal #4

• 4 oz. chicken
• 2 cups broc.
• 10 almonds

Meal #5

• 8 oz. sweet potato
• 2/3 cup oats
• 1/2 banana
• 10 almonds

1-2 weeks out from a competition my protein changes to all white fish, Tilapia
Water 1 gallon a day mixed with Xtend

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Tracy DeBrita Gamelin.

What Supplements Have Given You The Greatest Gains?

• EAS protein
• Nutrex Lipo 6X
• Nutrex Niox caps
• Omega 3 Fish oil
• L-glutamine tabs
• L-arginine tabs
• Multi vitamin + extra C

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Tracy DeBrita Gamelin.

Why Do You Love Fitness?

I enjoy the sport of All Natural Bodybuilding & Figure because it keeps me physically and mentally in shape. And it's fun!

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Tracy DeBrita Gamelin.

What Are Your Future Fitness Plans?

I just recently became qualified to compete at the Pro-Level in Figure. I plan to work towards winning a Pro Level Figure Competition. I will compete for as long as I can, I enjoy it! I am currently studying to become a personal trainer through A.C.E. I would like to concentrate on helping others reach their fitness goals at whatever level they desire.

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Tracy DeBrita Gamelin.

What One Tip Would You Give Other Fitness Competitors?

I have chosen this sport because I get satisfaction from going into the gym working with the weights, challenging myself and it's also a great stress reliever! I enjoy the social aspect of seeing my friends as well as supporting them in achieving whatever goal they have set out for themselves.

The athletes at the gym or onstage are doing this different reasons. Some just do it to stay healthy and feel good about themselves others have specific goals they have set. Like anything else you need to enjoy the sport to succeed in it and secondly always respect your fellow competitors they are possibly the greatest resources out there. Their knowledge and yours combined will help you excel!

"Don't limit your challenges... Instead challenge your limits!"

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Tracy DeBrita Gamelin.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Gina Aliotti

BodySpace

Peanut2U

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Tracy DeBrita Gamelin.

You Could Be Our Next Amateur Of The Week!

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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!

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