Amateur Fitness Competitor of the Week: Amy O'Brian

Amateur Fitness Competitor of the Week: Amy O'Brian! - Pics and info and more!

How Did You Get Started?

I grew up in Upstate New York where I competed in figure, skating, and gymnastics for several years. When I moved to Texas in 2005 I became more serious about lifting weights and learned as much as I could about nutrition, supplements, and working out, I was hooked. I switched my college major to kinesiology and got my personal training certification. After training clients for 6 months, I decided to take my own physique to next level and began preparing for my first first figure competition. The preparation was tougher than I had expected, but being on stage and winning figure overall at my first show made it worth every second.

magnifying glass Click Image To Enlarge.

What Workout Plan Worked Best For You?

I lift 5 days per week and work each muscle group once a week. I stick to basic free-weight exercises and change my rep ranges and exercises every 4-6 weeks as needed to add some variety to my training. I also include plyometrics for legs.

Arrow Sample Training Week:

My current weight training program looks like this:

magnifying glass Click Image To Enlarge.

What Nutrition Plan Has Worked Best For You?

When it comes to nutrition, I stick to 6 meals a day and always have carbohydrates and protein with each meal. I keep my diet clean year-round and have a cheat meal once per week in my off-season. A typical day for me looks like this:

  • Meal 1: oatmeal & egg whites
  • Meal 2: whey protein shake & oatmeal
  • Meals 3 & 4: chicken, sweet potato & asparagus
  • Meal 5: fish & green beans
  • Meal 6: chicken & broccoli

As I get closer to a show my trainer, Heidi (, will manipulate my calories, carbs, protein, and fat intake weekly and I'll usually change my food selection every couple of weeks to add variety.

What Supplements Have Given You The Greatest Gains?

Supplements I have found to be most helpful are a multivitamin, glutamine, Optimum Nutrition 100% Whey protein powder, and CytoSport Fast Twitch.

CytoSport Fast Twitch Cytosport Presents:
CytoSport Fast Twitch

CytoSport Fast Twitch is a power workout drink designed to give users explosive strength performance and fuel fast twitch (type II) fibers. Try it now!
[ Click here to learn more. ]

Why do you love Bodybuilding?

I love fitness because I love the way I feel after a good workout and the sense of accomplishment I feel every time I step on stage.

magnifying glass Click Image To Enlarge.

What Are Your Future Bodybuilding Plans?

I plan to compete in NPC shows in 2008 and hope to qualify for Nationals this season!

What One Tip Would You Give Other Bodybuilders?

Be consistent, stick to the basics, and believe in yourself!

Who Are Your Favorite Bodybuilders?

Mary Elizabeth Lado and Monica Brant.