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Felicia Romero Muscle Building Program

Felicia Romero Muscle Building Program

Felicia Romero is an Athlete turned cover model whose looks can swivel heads at break-neck speed. Try her muscle building regimen today!
by Fitness 360 Mar 12, 2012

Felicia Romero is no stranger to hard work. And when sculpting her goddess-like physique she puts her nose to the grindstone until she gets the results she demands.

That's right, DEMANDS. Felicia is kind of a diva when it comes to building her (and every dude's) dream body. She won't accept anything but the best.

Plus, she is extremely picky about form. Felicia would rather go lighter in weight and isolate directly to the muscle than lift like a big brut. And as a 3-time cover model and with four pro wins, she may know what she's talking about - they don't just hand those out on the street corner, people!

If you have the drive of a Mack truck like Felicia Romero and a mantle void of fitness bling, delve into her muscle building program ASAP.

Felicia Romero's Fitness Program

Watch The Video - 12:05




Muscle Building Regimen

When building muscle I increase my intake of carbs and healthy fats, as well as the overall calories that I consume.

Nutrition

Total Calories: 1311   |  Fat: 25g  |  Carbs: 128g  |  Protein: 137g

Meal 1
  • oats

    Oats

    1/2 cup
    Fats: 2 Grams| Protein 4 Grams| Carbs 18 Grams

  • egg whites

    Egg Whites

    5
    Fats: 0 Grams| Protein 12 Grams| Carbs 0 Grams

  • egg

    Whole Egg

    1
    Fats: 4 Grams| Protein 4 Grams| Carbs 0 Grams

Total Calories For Meal 1: 217

Meal 2
  • whey protein

    Whey Protein

    1 scoop
    Fats: 1 Grams| Protein 24 Grams| Carbs 4 Grams

  • almonds

    Almonds

    20
    Fats: 13 Grams| Protein 5 Grams| Carbs 5 Grams

Total Calories For Meal 2: 280

Meal 3
  • tilapia

    Tilapia

    5oz
    Fats: 2 Grams| Protein 28 Grams| Carbs 0 Grams

  • Broccoli

    Broccoli

    1 cup
    Fats: 0 Grams| Protein 3 Grams| Carbs 5 Grams

  • oats

    Oats

    1/3 cup
    Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams

Total Calories For Meal 3: 233

Meal 4: Post Workout
  • whey protein

    Whey Protein

    1 scoop
    Fats: 1 Grams| Protein 24 Grams| Carbs 4 Grams

  • oats

    Oats

    1/3 cup
    Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams

  • banana

    Banana

    1/3 cup
    Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams

Total Calories For Meal 4: 305

Meal 5
  • chicken

    Chicken

    5oz
    Fats: 1 Grams| Protein 37 Grams| Carbs 12 Grams

  • Green Beans

    Green Beans

    1 cup
    Fats: 0 Grams| Protein 3 Grams| Carbs 14 Grams

  • yam

    Yam

    3oz
    Fats: 0 Grams| Protein 1 Grams| Carbs 23 Grams

Total Calories For Meal 5: 276

Note: I drink up to a gallon and a half of water every day.


Training

Day 1: Heavy Shoulders
Day 2: Back/Calves
Day 3: Hamstrings/Glutes
Day 4: Rest
Day 5: Light Shoulders
Day 6: Rest
Day 7: Heavy Quads

Note: Cardio is 5 days a week at 30 min. I will also take a spin class 1-2 times per week.

Supplementation

What I Use

Felicia Romero's Personal Philosophy


Nutrition Philosophy

Nutrition is extremely important when you want to transform your body. It's probably the most important lifestyle change you can make. When it comes to nutrition, I believe in eating clean whole foods that give my body the nutrients it needs for a well-balanced diet. Eating 5-6 small meals a day is extremely important.

This will not only speed up your metabolism but it will also balance out insulin levels so that your cravings aren't all over the place. I really try to focus my time and energy into the type of macronutrients (protein, carbs, and fats) I'm eating. I make sure that I eat protein at each meal. I aim for a gram and a half of protein per pound of bodyweight.

Always make sure to eat complex carbs that are low glycemic...this includes oatmeal, yams and quinoa to name a few. Healthy fats are equally important and will help you burn body fat as long as you aren't eating excessive amounts. Aim for 2-3 servings of healthy fats per day.

Abs are made in the kitchen, and without a CLEAN healthy diet you will not achieve your desired fitness goals, plain and simple. So make a plan and stick to it. Write down your menu for the week, and prepare your food in advance so you're never stuck without a meal or healthy option.

I believe in scheduling a cheat meal once a week, remember everything in moderation. The way I look at it, you only get your body once so take care of it and treat it well with clean healthy food!

Training philosophy

When it comes to training I'm a "no frills" kinda girl. I built my body and shaped it by sticking to the basics of weight lifting and cardio. My back-to-the-basics approach is performing routine exercises people have been doing for years.

Train each body part specifically and push the targeted muscle to the max to help to build shape and tone. I believe people today overthink their training regimen when they should really focus on being basic, yet consistent.

When I train, I focus on form and intensity. I stay focused and push myself with heavy weights. If you train consistently and eat a properly, the body will respond and you'll see the changes you desire.

Supplementation philosophy

The purpose of supplementation is in the name ... it's "supplementing" your regular diet. Supplements are important but should only be used when you eat a healthy diet and exercise regularly.

By no means should you solely rely on supplements, but taking products that align with your goals can be very beneficial and conducive to the end result. I don't believe in taking unneeded supplements. I always thoroughly research a product before buying it. Time and time again I see people who take supplements they just don't need.

I tend to sway more toward the health and wellness type of supplements like multivitamin, fish oils, enzymes, calcium, etc. I know these are the nutrients my body needs to help to make it function more efficiently.

Fitness 360


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Comments

Showing 1 - 25 of 41 Comments

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msjameyers

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msjameyers

Why does Felicia have no chest exercises in her plan?

Dec 26, 2011 6:24pm | report
Albie01

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Albie01

yeah its a bit hard to work chest when your a woman bud.. plus it would dicky if she had a ripped upper chest :)

Sep 17, 2012 5:52pm | report
teekell5487

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teekell5487

cuz she got boobs!!

Dec 26, 2011 7:37pm | report
JocciBabe

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JocciBabe

I agree - not sure how one has a training plan with 1 tricep exercise, no chest and no biceps? Doesn't make sense....

Jan 1, 2012 1:08pm | report
DeeAnnaScott

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DeeAnnaScott

A lot of back exercises work bis and shoulders can work chest.

Really how you train what, is based on how your body reacts to training. Some people gain in certain areas pretty fast and easy, this may be the case for her chest and bis.

Apr 1, 2012 4:23pm | report
dr9gon

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dr9gon

Just started the muscle building program and I love it! However, have a couple of questions. Are the exercises shown for Day 5 Shoulder (Light)/Calves correct? They appear to be the same as Day 1 Shoulders (Heavy), and do not indicate exercises for calves. Also, are there any chest exercises for this program? Can you please clarify? Thanks!

Jan 11, 2012 11:18am | report
aragonmod

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aragonmod

I've noticed nothing for ABS either.....
I started Laura's program, and no ABS there either ........things that make you go huuummm. Lol

Jan 11, 2012 10:21pm | report
dr9gon

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dr9gon

i checked out jamie eason's programs and hers seem more comprehensive ... i might switch over since no one is replying to the questions here ;-)

Jan 12, 2012 12:28pm | report
kuntrygurl19

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kuntrygurl19

I'm doing Jamie's program with Felicia's food plan ..

Jan 16, 2012 3:04pm | report
2pink2push

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2pink2push

I just got started and wondered about the abs thing too...but for me it is still motivating to do the rest of the programme till I find my confidence again, plus I can print it out and take it with me so I'm not too disheartened..I have a couple of good DVDs now I've got started..

Jan 27, 2012 5:44am | report
DeeAnnaScott

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DeeAnnaScott

A lot of people see they do not have to train abs, bc if you get low in BF your abs pop out. This really depends on the individual. Others may have to train ABS 3-5 times a week, if your genetics do not naturally show abs at low bf.

These plans are guidelines, but you honestly have to test and learn by error what works for you.

Apr 1, 2012 4:25pm | report
Consuela0214

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Consuela0214

I was definitely lookn for an AB regiment...HIGHLY important for me to have a great core frame

Jul 26, 2012 9:28pm | report
DanielleKras

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DanielleKras

The thing about abs to remember is that what you are trying to build is your core strength and power. With many ab exercises you will only work muscles on the surface. Realistically, as you lift weight you should be engaging your entire core-- building the strength where you need it. Everything from squats to push-ups will be working your core. Many women who train for competitions limit their ab work as to not lose that feminine hourglass shape.

May 2, 2013 8:07pm | report
Vaiena

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Vaiena

Just getting started on this ,first time on my own(no trainer) but i can tell you this...easy enough that even i can get it !
thanks

Jan 19, 2012 8:37pm | report
laurennolanmua

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laurennolanmua

I started to follow this as of the 1st of January. Slighly modified the weight training component to four days per week and im liking it !!

Article Rated:
9
Jan 20, 2012 4:54am | report
Roxydes

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Roxydes

Hi, I'm doing Felicia's exercises plan and complete it with exercises from the exercises guide for the missing muscles groups. I'm also doing interval trainings and really would like to recommand following website http://www.bodyrock.tv/ CHECK IT OUT

Jan 22, 2012 8:54am | report
EmilyB615

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EmilyB615

Hi Roxy. I also do bodyrock. Loving it!

Jan 20, 2013 2:02pm | report
isena

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isena

Hello i have a very important question: are you serious about those 1311 Calories?! I mean if I am training and if i have a very active lifestyle i burn around 2500 calories!! (as measured by body sensewear). So if I would only be consuming arround 1300 cals i'd rather loose weight than building up muscle. So please could you help me with this question? Honestly I am very confused now. and please excuse me for my bad english skills, as I am Swiss and normally speak german :-)

Feb 3, 2012 10:28am | report
Legra

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Legra

I wondered the exact same thing... I'm bulking right now and 1300 is way too low.

Mar 10, 2012 7:03pm | report
DeeAnnaScott

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DeeAnnaScott

If you're looking to lose weight, circuit training at high intensity may be your best bet. Also, adding weight training to desired trouble zones.

Felicia was an athlete, so her body is already conditioned in a way that the average person's may not be. With that being said, she can have a low carb diet and weight train heavy weights and it may satisfy her bodily needs.

Really it takes times to figure out the exact diet, schedule and nutrition that fits your life.

check out my blog if you like, deeannascott.com

I am a trainer and I have lost 40 pounds of fat and gained 10 pounds of muscle.

Apr 1, 2012 4:29pm | report
lauranelson55

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lauranelson55

The calories are far too low. I totally agree with that!

Sep 19, 2012 8:51am | report
Kaitsmiles

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Kaitsmiles

You don't necessarily need ab exercises because you're working your abs in literally all resistance training exercises. (that's why breathing is so important- while breathing out you're contracting your abdominals ) However, I do agree with everyone where there should be chest work involved in the program.

Feb 12, 2012 12:57pm | report
jwethall

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jwethall

have you noticed that 5 oz of chicken in this program has only 2 grams of protein? How on earth did she alter that biochemistry?

Mar 13, 2012 12:47pm | report
DFDA15

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DFDA15

This makes no sense you can't burn fat in a designated area why does everyone think doing ab exercises makes abs your abs barely grow cuz the fascia is so thick and on top of this is growth is minimal and it tends to lengthen over thicken cutting makes abs low Body fat is the key to abs .... cmon diet helps a lot yes but cutting is the real key dis chick ...

Mar 22, 2012 2:43am | report
DeeAnnaScott

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DeeAnnaScott

Really depends on the person. And that rule is super generalized. If you have a body type that does not put on muscle easily and loses fat easy, there's a good chance, you need to add weights to ab routines.

I personally have tested both theories, for me I need to train heavy on abs 2-3 times a week, and cut 2-3 times to get the desired look I like. Low BF does not give me abs at all.

Apr 1, 2012 4:32pm | report
Showing 1 - 25 of 41 Comments

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