Amateur Fitness Competitor of the Week: Delinia M. Lewis

Amateur Fitness Competitor of the Week: Delinia M. Lewis! - Pics and info and more!
  • Name: Delinia M. Lewis
  • E-mail: delinialewis@msn.com
  • Age: 38
  • Where: California
  • Height: 5' 8"
  • Weight: 125 Lbs., Contest: 118 Lbs.
  • Years Bodybuilding :2
  • Favorite Bodypart: Abs
  • Favorite Exercise: Abs
  • Favorite Supplements: Anything from John Scott's Nitro line

How Did You Get Started?

Three years ago I attended the Pasadena FitExpo. Once I saw those beautiful figure competitors on stage I knew that was what I wanted to do. It did not matter that I was 180 lbs at the time... a minor detail.


Photo Courtesy Bill Dobbins.
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What Workout Plan Worked Best For You?

I have found that a consistent workout regimen is best, for example:

Sets Reps Exercise Set 1 Set 2 Set 3
3 15 Smith squat w/ knee up 20 30 40
3 15 Horizontal weighted leg raises 10 10 10
3 15 Weighted plea squats 55 65 75
3 15 Standing abductors- cable match 20 30 40
3 15 Seated abductor 90 120 140
3 15 Seated adductor 90 120 140
3 15 Reverse seated squats( weighted) 10 25 25
8 25 Ab crunches NW NW NW

Sets Reps Exercise Set 1 Set 2 Set 3
3 15 Bicep curls - dumbbells 15 20 25
3 15 Overhead shoulder press - dumbbells 20 25 30
3 15 Bent over rows dumbbells 25 35 45
3 15 Tricep dips - seated NW NW NW
3 15 Seated abductor 90 120 140
3 15 Seated adductor 90 120 140
3 25 Walking Lunges 10 15 20
8 25 Ab crunches NW NW NW


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What Nutrition Plan Has Worked Best For You?

I try and stick to a high protein/low carb diet. For me, bread is just not on the menu.

Arrow Sample Diet:

    Meal 1- 2 turkey sausages or a protein shake
    1 cup of fruit: strawberries, blueberries, melon

    Meal 2- 1 low carb protein bar (luna) 1/2 cup of almonds

    Meal 3- 8 to 10oz chicken or turkey and
    1 big salad with lots of veggies, use balsamic only
    1 grapefruit or apple

    Meal 4- 8 to 10oz of steak, lean cut, 2 rice cakes plain, with
    1 tbsp of peanut butter

    Meal 5- 8 to 10oz chicken or turkey, veggies - as many as you want: green, green, green

    Drink 1 gallon of water a day!

What Supplements Have Given You The Greatest Gains?

Nitro Burn Extreme PM

Why do you love Bodybuilding?

I love the feeling I get when I have completed a tough leg workout. I am thankful I have the opportunity to motivate others with my success story.


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What Are Your Future Bodybuilding Plans?

I plan to obtain my pro card. I also plan to train overweight children and women with post-pregnancy weight gain.

What One Tip Would You Give Other Bodybuilders?

Focus on your personal achievements and the progress your body is making. The judges are fickle, so be your best YOU, and you will be a winner.

Who Are Your Favorite Bodybuilders?

I admire people like Alicia Fennison, Amanda Blank, and under appreciated stars like Barbara Hammer-Garcia.