Dey Tamra (Tamra Dae)

How did you start bodybuilding?

I was a former football player and after three years of inactivity that I can't stay in this form. At that time there was no idea what real exercise or ‘workout‘ because all I knew was football. My parents are both former bodybuilders, so I went to my dad and said they were going to participate in the contest.

I signed up for the first show and gave myself 5 weeks to get in shape!

Where do you get motivation?

I have always been self-motivation and iniciatorom. I never pushed to do anything. I always wanted the best for themselves, whether it be grades, sports achievements or business.

I found the gym and realized that I can achieve something in this field, and has set itself ambitious dreams and goals!

How did you get into the fashion industry, and what is it you like best?

I studied fashion design in College before it became my business. Always been interested in fashion and anything related to creativity. In the fashion industry and fashion, ironically, came through a former colleague, who asked me if I wanted to model for Internet companies. My answer was: "of Course," I love to go shopping at the Mall! At that time I could only dream about the things that making now. I never thought that this could happen with low muscular girl with the bad skin. (Laughs) But I really wanted it and was not going to stop. Social media played a big role in my success and continued growth. Of course, it wasn't always easy, and I had failed. But my planning was really strategic.

My next step is to create their own brand, something very personal, what I can share with all my lovely followers (‘followers’)!

What photo shoot is the most memorable or funny thing happened on the set?

The most memorable for me was the photoshoot in the desert in Las Vegas with Mike tan (Mike Tang) and Christina Drank (Cristina Pilo) during twilight. Duringphoto shoot the sun was setting, it was very cold, but I had to fully dive into the pond. As soon as my feet entered the water, they immediately completely numb, and it took me several hours to regain full feeling in your body!

In addition, the entire skin was covered with mosquito bites, but the result was worth it!

What training program is best suited to you?

I like to combine workouts that I had while playing football, with strength and interval training high performance! Depending on how it feels my body, I can add a day or three to rest. It is extremely important to listen to the body, because in my opinion it is more important than to follow a strict program.

The training program

Monday: biceps muscle of thigh / buttocks

• squats in the simulator Smith (weight gain) 4 x 10/8/6/4
• goblet squats (with weights on chest) 3 x 12
• Bulgarian split squats 3 x 12 (each leg)
• the leg press (increasing the weight) 3 x 25/15/10
• the sitting leg curl 3 x 12
• Mahi leg back on the lower block of 4 x 25

Tuesday: shoulders / triceps

• breeding dumbbells 4 x 12
• external rotation on the cable of the simulator 3 x 12
• extension of the head on the lower block 3 x 12
• inclined dumbbell bench press from the shoulders 3 x 12
• extension with a rope on the lower block in the slope 3 x 15
• pushups 1 x to failure

Wednesday: back / press

• wide top pull 3 x 12
• thrust rod in the slope 3 x 12
• sitting thrust-3 x 12
• the thrust of the upper block 3 x 12
• UPS leg raises 3 x 15
• Russian twists (with medicine ball) 3 x 25

Thursday: rest

• recovery

Friday: Legs / Pliometrie

• leg extension in the simulator (increasing the weight) 3 x 25/15/10
• squats with a barbell on your chest 3 x to failure
• skis 3 x 20 (each leg)
• the tach duct 3 x 60
• jumping 100
• jumping on box 3 x 12
• lateral displacement 3 x 10 (each side)

Saturday: rest

• recovery

Sunday: rest

• recovery

If you had to choose only 3 exercises, what would you choose and why?

Bulgarian split squats: really effective for the weakest part of my body — thighs! If you perform the exercise with dumbbells, work arms and shoulders.

Mahi leg back on the lower block: I love them because you can come up with many variations, which will focus on leveling the hips, buttocks, and inner and outer part of the legs, which makes the exercisemultifunction.

Pushups: this exercise I like, because to obtain the effect required is not much.

What is your secret of your incredibly developed buttocks?

Primarily it's genetics! My mother's large buttocks, "sorry, mom, but we do! Also, years of playing football. Further, as to develop the muscles of the buttocks I learned from bodybuilders, and finally, the use of techniques some exercises and dances.

I think that all that is, to find the most effective exercise just for yourself, which will give the best results.

What is your favorite diet?

I have a lot of muscles, and they need to be fed often! So I eat a lot of protein and include it in every meal. Mostly prefer sources with high protein content, sometimes eat red meat. My diet varies greatly depending on the goals, but the morning always starts with a Cup of coffee!

Daily diet:

• Nutrition 1: 1 whole egg, 3 egg whites, 1 toast or ½ Cup of oats and 2 tablespoons raisins
• Power 2: 100-150 g of chicken, fish or red meat, ½ Cup beans, 100 g asparagus or Brussels sprouts and ½ of the potatoes (in the days before lifting heavy weights)
• Food 3: 1 scoop protein
• 4: 100-150 g of lean meat, 100 grams of asparagus, broccoli or green beans and 60g of brown rice or quinoa
• Food 5: 1 Apple and 1 tablespoon peanut butter

What supplements do you take?

I drink a protein shake after lifting heavy weight. In other cases, I stick to food with protein content. Take multivitamins and vitamins for strengthening the immune system during the second half of the day; that's all!

What are your Hobbies and interest outside the gym?

I'm in love with your business. For me it's the creativity and fun! In addition, I love to relax at home, watching cooking shows, documentaries, something funny or associated with the travel, on Netflix.

Favorite saying

"Poor man is not he who has no money, and he who has no dreams."

According to the materials: simplyshredded.com