Amateur Fitness Competitor of the Week: Shera Dolph

Amateur Fitness Competitor of the Week: Shera Dolph! - Pics and info and more!
  • Name: Shera Dolph
  • E-mail: SheraK12@hotmail.com
  • Age: 30
  • Where: Laporte, IN
  • Height: 5'9"
  • Weight: 165 Lbs , 145 Lbs Contest
  • Years Bodybuilding :1
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Shoulders
  • Favorite Supplements: Muscle Milk Light

How Did You Get Started?

I've always been athletic. I was a 3 sport athlete in high school and earned a full ride scholarship to play volleyball in college. After college, I continued to stay active in the gym with cardio and lifting weights. When I met my boyfriend (now husband) my whole life changed for the better. He introduced me to different workouts, different exercises, and most importantly a healthy diet.

After he had been training me for a while, I had dropped weight, lost body fat, and had muscle definition that I never had before. In January of 2008, he suggested I train for a figure competition. Once I found a competition in our area, we started training. I ended up placing 2nd in my first figure competition and then the following week, I placed 1st in my second competition. Now I've got the "itch" to continue competing.

Shera Dolph.
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Shera Dolph.

What Workout Plan Worked Best For You?

I like to do at least 4 exercises per muscle group and I change them up weekly. When I'm training for a competition, I do 3 sets of 15-20 reps of light weight for both upper and lower body. When I'm not training for a competition, I do 3 sets of 10-12 reps of heavy weight for my upper body, but I continue to do 15-20 reps of light weight for my lower body. My legs are pretty muscular, so I don't need to get them any bigger, but continue to firm them up. I do 45 min of cardio a day.

Shera Dolph.
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Shera Dolph.

What Nutrition Plan Has Worked Best For You?

I started this diet when I was 12 weeks away from my next competition, however, the diet changes as the contest gets closer.


Meal 1:



Meal 2:



Meal 3:



Meal 4:



Meal 5:



Meal 6:



Meal 7:



Meal 8:


I drink at least 1 gallon of water a day.

Shera Dolph.
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Shera Dolph.

What Supplements Have Given You The Greatest Gains?

Lipo 6x, Optimum Nutrition Pro-Complex, Muscle Milk Light, Glutamine, ZMA, Calcium, Vitamin C, Vitamin B Complex, and a Multi-Vitamin.

Why do you love Bodybuilding?

I love working out because of what it does to the body. It is amazing to see the transformation the body makes from having a clean diet and a good work ethic in the gym. Not only does it help the body transform, but it helps keep the body healthy.

What Motivates You To Follow A Healthy Lifestyle?

I work in a hospital as a Physical Therapist Assistant. Everyday I deal with patients that have numerous health issues. It's important to me that if I'm going to help them recover, encourage them to exercise, and to enforce a healthy lifestyle, then I must also practice what I preach.

My husband is another reason I follow a healthy lifestyle. He likes to follow a healthy diet and regular workout routine. We don't keep any junk food around our house. So if one of us is going to follow a healthy diet, then we both are.

Another thing that motivates me to follow a healthy lifestyle is just the overall feeling my body gets after a good workout. The after effects are great.

What Made You Want To Achieve Your Goals?

My husband. He is not only my personal trainer, but he has been my biggest supporter in my quest for competing in the pro circuit. He was originally the one who suggested I train for a figure competition. I owe so much to him because of all the time and effort he has put forth in training me. I want to continue to make him proud. Not only do I train to better myself but to showcase all of our hard work in the gym.

What Are Your Future Bodybuilding Plans?

Currently I'm training for the NPC Junior Nationals in Chicago, IL on June 19-20. My goal is to earn my pro card and compete in the pro circuit.

Shera Dolph.
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Shera Dolph.

What One Tip Would You Give Other Bodybuilders?

I think a proper diet is one of the most important things one must have in order to train for a competition. You can do all the weights and cardio you want, but if you don't eat properly, you won't let your body reach its full potential.

Who Are Your Favorite Bodybuilders?

Jennifer Gates.

What Features Do You Use On Bodybuilding.com?

The features that I use on Bodybuilding.com are the articles, the store, the forums, and also the other members. I've found a lot of useful information regarding all type of topics from the articles and forums. I've used the store to purchase my supplements. I also like looking at other members profiles and emailing them to get their input on things.