- Age 34 years old
- Height: 160 cm
- Weight: 53 kg.
How did you come to bodybuilding?
I have been pretty athletic all my life. When I was younger, I was involved in various sports, including swimming, ballet and gymnastics. At school, I was a member of the Track & Field Team, as well as the Inline Speed Skating Team.
It has always been my dream to one day become an athlete. While I was training at the Inline Speed Skating Team, I had the opportunity to go to Medellin, Colombia, as a member of the Puerto Rico national team. Representing your country at a competition of this level is one of the most memorable events in my life.
When I was young, I was engaged in fitness to give way to stress. I always tried to keep my mind and body active in order to be distracted and not think too much about my domestic problems. My youth was not always sunny and rainbow, sometimes at home I felt like on the battlefield.
My father was very strict because of his bipolar disorder, and my parents constantly cursed.
Then the parents decided to divorce, but it was rather difficult to do at that time, but, thank God a little later, my father began to fight with his character and began to go to church weekly. He became a different person after that. Everything seemed to get better until disaster struck our house, and we received unexpected news that my father had cancer and he had only a short time to live. And after a couple of months, my brother died unexpectedly in a car accident.
Then five months later, my father died in my arms after the Christmas holidays, it broke my heart and I became very depressed. I stopped going to the gym, and also lost interest in dating. A year after Thanksgiving's father died, my cousin was accidentally killed in a mine, but I had to stay strong for my family.
Finally, one day, I was admitted to one of the best Next modeling agencies in Miami. I flew to Miami and stayed with relatives. I had a plan to find a job and achieve my dream, to work as a fitness model, but God had a different plan.
Two weeks after arriving in Miami, another blow awaited me, perhaps the largest of all.
My younger brother, the one I called "my double," had an accident on a motorcycle. The next day I flew back to Puerto Rico, but he could never open his eyes again.
A week passed, and he died, I remember his last words, before I left for Miami, "Do not go there alone, take me with you." After that, I felt devastation, an abyss inside and plunged into a deep sense of loneliness. He was more than my brother: he was like a son and a friend - all at once. I was so shocked for a couple of weeks that I could not even speak. Words just couldn't get out of my mouth, I was like a zombie. I have lost my soul, my strength and willpower.
During my depression, I gained weight and did not want to leave home so as not to meet friends.
Thanks to the help and love of my family, friends and God, I gradually began to regain my strength. I remember how I once cried and still could not talk, and on the fitness fitness divas were shown on the TV - I watched and thought how I want to be like them.
It was not just a desire to have such a physique, it was a desire to return to life, to make sense again. Then it is time to stop feeling sorry for yourself. I slowly began to gather strength and go to the gym again. I liked how my body was transformed and began to devote more and more time to training.
I joined the coaching team to help with the show, and to my surprise, I took second place in my NPC bikini contest — after this victory I can’t stop practicing until now. I found the perfect platform that allows you to combine fitness and modeling business. Bodybuilding changed my life and gave me new goals.
It always has something new, new impressions, bodybuilding gives a chance, inspires people and really changes the situation in this world!
Where do you get motivation?
My motivation comes from my desire to achieve my goals and see how far I can go beyond my capabilities. My family also gives me motivation, because 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. Sharing your experiences and emotions with someone is amazing. Having the opportunity to change someone's life for the better makes me a very happy person.
You yourself decide in which direction to move, how to live and build your future! Do not let the negativity and / or circumstances around you dictate who you will eventually become. This is your life, make wise decisions!
I love circular training (exercises in the complex, a triple set and a giant set), when my heart beats constantly during training - it's great. I also like to do drop sets for any muscle groups.
Monday - Feet / Press
- 5 x 20 Smith Squat (Superset)
- 5 x 20 Diagonal Steps with Dumbbell Dumbbells
- Side Squats (each leg) 3 x 20 (Superset)
- 1 minute (jump rope, running on the spot, etc.)
- Leg extension 5 x 20 (superset)
- Leg Press 5 x 15
- Medbol Training (Jumping) 3 x 20 (Superset)
- 3 x 15 bench lift
- 1 minute Planck
Tuesday - Shoulders / Triceps
- Sitting Dumbbell Bench Press 4 x 10 (Superset)
- Army Bench 4 x 10
- Mahi in the simulator 4 x 10 (superset)
- Arnold Bench 3 x 8
- Side-to-Side 3 x 8 (Superset)
- Stretching arms with dumbbells along the body at an angle of 3 x 10
- Extending your arms over your head in the 3 x 15 simulator (superset)
- 3 x 10 Elbow Pushups
Wednesday - Feet
- leg curl 5 x 15 (superset)
- step on the platform ( stepper ) (1 minute)
- Deadlift 5 x 12 (Superset)
- Lunges (per leg) 5 x 12
- Leg Press 4 x 10 (Superset)
- “Donkey Lift” 4 x 15
Thursday - Back / Biceps / Press
- Wide grip pull-ups 4 x 8 (superset)
- 4 x 8 Vertical Link Rod
- Horizontal block pull 4 x 12 (superset)
- Horizontal block pull 4 x 12
- Hyperextension on a medical ball 5 x 15 (superset)
- Good morning slopes 5 x 15
- Lifting Dumbbell Biceps While Sitting 4 x 8 (Superset)
- 4 x 12 EZ Barbell Lifting
- Biceps lift on the lower block 4 x 10 (superset)
- Raised legs 3 x 15
- 3 x 15 torso bench lift (superset)
- 3 x 15 torso to knees
Friday - Chest / Shoulders / Buttocks
- 4 x 12 Dumbbell Bench (Superset)
- Work on the block standing 4 x 12
- 8 x 8 side-to-side (superset)
- Straight Leg Cable Kickbacks 4 x 15
- Cross lunges 4 x 12 (superset)
- Lunges in Smith's car 5 x 15
- Pelvic Lift 4 x 12 (Superst)
- Butt Blaster 4 x 12 Butt Exercise
Saturday - Recovery
Sunday - Cardio - 45 minutes of cardio workout
If you could only choose 3 exercises, which ones would you choose and why?
Dead traction on straight legs - perfectly trains the back of the legs and buttocks.
Arnold's bench press - this exercise helped me to train decent sizes of deltoid muscles. Really great exercise.
Lunges - this exercise can be performed anywhere, it perfectly forms quadriceps and hips.
What is your diet?
Dish 1: 4 white eggs, 1 egg, 1/2 cup oatmeal, berry mix, linseed 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 vegetables & avocados
Dish 5: white eggs, ground beef, brussels sprouts & olive oil
Dish 6: 100 grams of white fish, steak, asparagus, salad mixture & carrots
When you need to lose weight do you do high-intensity interval training or do regular cardio workouts?
I use a combination of both. For several days I do low-intensity interval training, and then move on to high-intensity interval training. But I prefer high-intensity interval training because I find it more challenging and fun!
What supplements are you taking?
- Capsi Blast (Thermogenic / Burns Fat)
- Gluta Blast ( Glutamine )
- Amino Tren ( BCAA )
- Concret ( Creatine )
- Pump Exteme (Pre Workout)
What is your favorite quote?
“ If you always set yourself a limit in everything - this will certainly affect your work or your life. There are no restrictions. There is only a platform, and you do not need to stay on it, you need to go beyond it . " - Bruce Lee
Based on materials: simplyshredded.com
Ana De Delia - Video