Ana Delia De

Parameters:

• Age: 34 years
• Height: 160 cm
• Weight: 53 lbs.

How did you get into bodybuilding?

I was pretty athletic my whole life. When I was younger, I was involved in various sports including swimming, ballet and gymnastics. In high school I was a member of the Track & Field Team and also Inline Speed Skating Team.

It's always been my dream to one day become an athlete. At a time when I used to Inline Speed Skating Team, I had the opportunity to travel to Medellin, Colombia, as a member of the national team of Puerto Rico. To represent their country at the competition of such level is one of the most memorable events in my life.

When I was young, I engaged in fitness, to relieve stress. I've always tried to keep your mind and body active to distract yourself and not think too much about their home problems. My youth was not always Sunny and rosy, sometimes at home, I felt like on the battlefield.

My father was very strict in nature due to his bipolar disorder, and my parents were always fighting.

Then the parents decided to divorce, but it was pretty hard to do at the time, but thankfully a little later the father began to struggle with his temper and started to go to Church weekly. He became a different person after that. All seemed better until our house is not the trouble came, and we received unexpected news that my father had cancer and he left to live very long. A few months later my brother died suddenly in a car accident.

Then five months later my father died in my arms after Christmas, it broke my heart, and I fell into a major depression. I stopped going to the gym, and also lost interest in Dating. A year after his father's death on Thanksgiving Day, my cousin was accidentally killed in the mine, but I had to stay strong for my family.

Finally, one day, I was accepted into one of the best modeling agencies Next in Miami. I flew to Miami and stayed with relatives. I had a plan to find a job and achieve their dreams, to work as a fitness model, but God had another plan.

Two weeks after arriving in Miami, I was waiting for another blow, perhaps the biggest of all.

My younger brother is the one that I called "my double," had an accident on a motorcycle. I flew the next day back to Puerto Rico, but he would never be able to open my eyes.

A week passed, and he died, I remember his last words, before my departure to Miami "don't go there alone, take me with you". After that, I felt the devastation, the gap inside and satin a deep sense of loneliness. He was more than my brother: he was like a son and friend — all at once. I was in such shock for a couple of weeks that I couldn't even speak. Words just couldn't come out of my mouth, I was like a zombie. I lost my soul, my strength, and willpower.

During my depression I gained weight and didn't want to leave the house to meet friends.

Thanks to the help and love of his family, friends and God, I slowly began to regain their strength. I remember how I cried one day and still could not speak, and the TV was showing the fitness divas — I looked at it and thought, I want to be like them.

It was not simply a desire to have such body type, it was the desire to return to life, again to make sense. Then it's time to stop feeling sorry for yourself. I slowly began to gather strength again to go to the gym. I liked the way my body transformed and began to give training more time.

I joined the coaching team to help in the show, and to my surprise, I won second place in my competition NPC bikini —after this victory, I can't stop doing until now. I found the perfect platform that allows you to combine fitness and modeling business. Bodybuilding changed my life and gave me new purpose.

There is always something new, new experiences, bodybuilding gives you the chance to inspire people and really change the situation in this world!

How do you get motivated?

My motivation comes from my desire to reach their goals and see how far I can go beyond the limits of their capabilities. Motivated me also gives my family, as they are the reason I breathe, one of my goals is to always be able to help them.

My online followers are also a source of my motivation. Share your experiences and emotions with someone is amazing. To be able to change someone's life for the better makes me very happy.

You decide in which direction to go, how to live and build their future! Don't let negativity and / or circumstances around you dictate who you will ultimately become. It's your life, make wise decisions!

The training program

I love circuit training (exercises in a complex, tri-set and giant set) when my heart beats constantly during workouts is great. I also like to do drop sets for any muscle group.

Monday – Legs/press

• Squats in the simulator Smith 5 x 20 (superset)
• Steps-lunges with weights on the diagonal 5 x 20
• Lateral squats (each leg) 3 x 20(superset)
• 1 min (jump Rope, running in place, etc.)
• The leg extension 5 x 20 (superset)
• The leg press shoulder width 5 x 15
• Training with medicine balls(jumping)3 x 20 (superset)
• Leg raises on bench 3 x 15
• 1 minute Plank

Tuesday – Shoulders/Triceps

• Sitting dumbbell bench press 4 x 10 (superset)
• The military press 4 x 10
• Mahi in the simulator 4 x 10 (superset)
• Arnold press 3 x 8
• Divorce hands in sides 3 x 8 (superset)
• Straightening hands with dumbbells along the body in the incline 3 x 10
• Extend hands over head on the machine 3 x 15 (superset)
• Pushups pressed to elbows 3 x 10

Wednesday – Legs

• the leg curl 5 x 15 (superset)
• vysalivanie on the platform(stepper) (1 minute)
• Dead lift 5 x 12 (superset)
• Lunges (on each leg) 5 x 12
• The leg press 4 x 10 (superset)
• "UPS socks "donkey" 4 x 15

Thursday – Back/Biceps/press

• The wide grip pullups 4 x 8 (superset)
• Pull the vertical block 4 x 8
• Horizontal thrust block standing 4 x 12 (superset)
• Horizontal thrust block sitting 4 x 12
• Hyperextension at the medical ball 5 x 15 (superset)
• Bending with a barbell Good morning 5 x 15
• The lifting of the dumbbells on a biceps, sitting 4 x 8 (superset)
• Lifting EZ rod for biceps 4 x 12
• Lifting on a biceps on the lower block of 4 x 10 (superset)
• UPS leg raises 3 x 15
• Body lifting on incline bench 3 x 15 (superset)
• Lift the torso to the knee UPS 3 x 15

Friday – Chest/Shoulders/Buttocks

• Dumbbell bench press 4 x 12 (superset)
• Work on unit стоя4 x 12
• Divorce hands in sides of the 8 x 8 (superset)
• Straight Leg Cable Kickbacks 4 x 15
• Cross lunges 4 x 12 (superset)
• Lunges in Smith machine 5 x 15
• Lift pelvis 4 x 12 (superset)
• Exercise for the glutes in the “Butt blaster” 4 x 12

Saturday – Recovery

Sunday – Cardio 45 minutes cardio

If you could choose only 3 exercises, what would You choose and why?

Dead lift on straight legs – well coached backs of legs and buttocks.

Arnold press – this exercise helped me to train a decent size of the deltoid muscles. A really great exercise.

Lunges — this exercise can be performed anywhere, it perfectly shapes the quads and hips.

What is your diet?

Daily diet:

Dish 1: 4 egg whites, 1 egg, 1/2 Cup oatmeal, berry mix, Flaxseed oil & asparagus

Dish 2: 100 gr. salmon, broccoli & sweet potatoes

Dish 3: tuna, 1/3 Cup brown rice, spinach &grapefruit

Dish 4: 100 grams of chicken, steamed greens& avocado

Dish 5: white eggs, ground beef, Brussels sprouts& olive oil

Dish 6: 100 grams white fish, steak, asparagus, salad mix & carrots

When you need to lose weight you're doing high intensity interval training or perform regular cardio workouts?

I use a combination of both. Some days I do low intensity interval training and then go into high intensity interval training. But I prefer high intensity interval training because I find it more challenging and fun!

What supplements do you take?

My favorite:

• Capsi Blast Thermogenic / fat burning)
• Gluta Blast Glutamine)
• Amino Tren(BCAA)
• Concret (Creatine)
• Exteme Pump (Pre-Workout)

Your favorite quote?

"If you always put a limit in everything — it will definitely affect your work or your life. There are no restrictions. There is only a platform and you don't need to stay on it, you must go beyond it ". — Bruce Lee

According to the materials: simplyshredded.com