Taylor Vertucci (Taylor Vertucci)

Basic data

Age: 20 years
Height: 147 cm
Weight: 44 kg

How did you get into fitness/bodybuilding?

I had the disadvantage of weight, stopped eating and became very unhappy with myself. I took part in his first competition fitness bikini, thinking that I look good and dignified show. But, actually, I didn't realize how thin I was.

Let's just say I looked terrible! When I got the pictures from the event, I knew I had to make some changes. The following week I bought a gym membership and forget about the rest.

What motivates you to stay and work harder?

I am very motivated and love to see the result. I also have awesome support. My family, friends and boyfriend are incredibly supportive. Even my fans and followers are always ready to help me.

I'm glad I have such a huge army of fans, and that I have the opportunity to help people change their lives.

What is your next goal?

I would love to be on the cover of a popular magazine about fitness. It would be best!

What are the fundamental principles of your training?

I believe effective workout with big weights and low reps.

The training program for a week

Monday: legs

Extension, single leg – 4 sets of 10 reps

The two extension legs – 4 sets of 10 reps

Deadlifts – 4 sets of 8 reps

Stepping lunges – 50 reps

Reverse gakk-squats – 4 sets of 10 reps

Abduction legs back in crossover – 4 sets of 10 reps

Tuesday: spin

Pull the lower block to the belt sitting narrow grip – 4 sets of 10 reps

Pull the upper block to the chest wide grip – 4 sets of 10 reps

Dumbbell deadlift – 3 sets of 10 repetitions

Pull the lower block to the belt with one hand – 3 sets of 10 repetitions

Pull the upper block to the chest narrow grip – 4 sets of 10 reps

Wednesday: shoulders

Up dumbbell bench press – 4 sets of 10 reps

Allocating hands to the side on the crossover – 4 sets of 10 reps

Raising the dumbbells in front of you – 4 sets of 10 reps

Breeding hands in the machine – 4 sets of 10 reps

Thursday: legs

Extension, single leg – 4 sets of 10reps

The two extension legs – 4 sets of 10 reps

The leg press – 4 sets of 10 reps

Squats – 3 sets of 10 repetitions

Jumping with a barbell from the squat – 4 sets of 10 reps

Side lunges with dumbbells – 50 reps on each leg

Friday: press

UPS leg raises – 4 sets of 15 reps

The exercises with the medical ball – 4 sets of 15 reps

The leg lifts from a prone position – 4 sets of 15 reps

UPS leg raises – 4 sets of 10 reps

Saturday: rest

Recovery

Sunday: back

Pull the lower block to the belt sitting narrow grip – 4 sets of 10 reps

Pull the upper block to the chest wide grip – 4 sets of 10 reps

Thrust rod in the slope – 4 sets of 10 reps

Pull the lower block to the belt with one hand – 3 sets of 10 repetitions

Pull the upper block to the chest narrow grip – 4 sets of 10 reps

What is your favorite form of cardio exercise?

I don't normally do cardio exercises. I do jumping exercises (plyometrics), and sometimes, if I'm trying to lose weight, I work on a "step" stepper StairMaster, to give shape to the buttocks.

What is your approach to nutrition?

Despite the fact that I have an intense metabolism, I try to eat unprocessed, natural food ("pure food"). This method of feeding promotes a much better my health.

Daily diet:

First meal: 3 egg whites, 2 whole eggs and 15 almonds

Second meal: 115 g lean Turkey meat with 1% fat, ½ Cup brown rice and 1 Cup green vegetables

Third meal: 140 g red meat, ¾ Cup brown rice, 1 Cup vegetables

The fourth meal: 5 egg whites, 1 whole egg and salad

Fifth meal: 1.5 Scoops Whey and 15 almonds

What supplements do you use?

• Carbohydrate drinks
• Whey protein
• Creatine
• The branched chain amino acids (BCAA)
• Glutamine

What are the 3 most important advice can you give those who want to achieve their goal in building a beautiful body?

Be persistent.

Don't find excuses.

Don't despair if you do not see quick results.

Favorite quote

“No restrictions, while you yourself did not create.”

Atmaterials: simplyshredded.com