Amateur Fitness Competitor of the Week: Erin Dallacqua

Amateur Fitness Competitor of the Week: Erin Dallacqua! - Pics and info and more!
  • Name: Erin Dallacqua
  • E-mail:
  • Age: 29
  • Where: Phoenix, AZ
  • Height: 5'3"
  • Weight: 122 lbs
  • Years Bodybuilding :3
  • Favorite Bodypart: Back
  • Favorite Exercise: Back
  • Favorite Supplements: Beverly International, Xtend

How Did You Get Started?

I always captivated with bodybuilding and weight training since watching it on TV as a child. I was fascinated with the idea of having control over how the body could be shaped and designed as desired. Once I decided to do a show, from then on I was hooked.

Erin Dallacqua.
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Erin Dallacqua.

What Workout Plan Worked Best For You?

I am a person whose always needed a lot of rest, so a regimented meal plan really keeps me on point, motivates me, and keeps me metabolically energized. I allow myself plenty of recuperation time, a clean off season diet, and an hour and 15 minutes in the gym 4-5 days/ week which keeps me efficient and in control with my lifestyle.

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Partial Reps - Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.

Day 1: Chest/Arms/Abs

Day 2: Shoulders/Traps/Calves

Day 3: Legs

Day 4: Back/Abs/Calves

Day 5-7: Off

Erin Dallacqua.
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Erin Dallacqua.

What Nutrition Plan Has Worked Best For You?

I keep the protein intake going every 2-3hrs with lean fish and no extra condiments, so I if I go over in my carb intake for the day, it balances out, allowing me to indulge in my cravings a bit more.

Meal 1: Post Cardio

Meal 2:

Meal 3:

  • 4-6 oz grilled tilapia
  • Small sweet potato with pumpkin spice

Meal 4:

Meal 5: Before Bed

Erin Dallacqua.
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Erin Dallacqua.

What Supplements Have Given You The Greatest Gains?

The milk peptides in the casein protein really sustain me and aid me through the workouts.


Post Workout:

Why do you love Bodybuilding?

I love bodybuilding as a sport. The hard work and effort and sacrifice put worth really shows. Fitness allows you to display your finished product, while also demonstrating the application of your strength, balance, flexibility, and power.

What Motivates You To Follow A Healthy Lifestyle?

I want to live a long life with an above average quality of life and really be the exception when it comes to being in shape for my age.

What Made You Want To Achieve Your Goals?

I am really driven and motivated when it comes to physical oriented goals. I love the idea of pushing the threshold of your capabilities as an athlete.

What Are Your Future Bodybuilding Plans?

Take the Fitness aspect as far as I can, as long as a can and help future competitors who need guidance.

Erin Dallacqua.
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Erin Dallacqua.

What One Tip Would You Give Other Bodybuilders?

Find that right personal balance with conditioning and overall appearance.

Who Are Your Favorite Bodybuilders?

Erin Riley, Misty Green, Kim Klein, Shannon Dey, Mindy O'Brian, and Jen Hendershott.

What Features Do You Use On

Competitor archives, product ordering, contest history, diet tip and training articles, and show dates.

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