100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:

Fitness Amateur Of The Week: Alessandra The Great

Alessandra never turns down a challenge. She accepts failure and never has reason to worry. When life gets hard, she creates outlets to stay positive that allow her body to flourish!

Name: Alessandra Tumolo
E-Mail: alex@ttlctrl.co.uk
BodySpace: missttl
Location: Surbiton, Surrey and London
Age: 38  Height: 5'4"
Weight: 61 kg (off), 58 kg (competition)
Body Fat: 12% (off), 8% (competition)
Years Competing: 15

Q
How Did Your Fitness Journey Begin?

I was 19 years old when my father died after a long and painful illness. He suffered a massive stroke when I was 13 years old that left him in a near vegetative state as a consequence of his unhealthy lifestyle. Witnessing my mother struggle and seeing the pain she went through during my formative years left a strong mark on my outlook of life.

I vowed to put my health first and make sure I did everything in my power to stay fit and healthy. I never smoked, rarely drank alcohol, and ate a healthy and balanced diet. Healthy living became second nature, culminating in a career when I received my human science degree in college.

I discovered bodybuilding in my early 20s while training at a powerlifting gym. The owner was a big fan of Lou Ferrigno (The Hulk) and had dreams of competing, but he didn't have the right genes. When he saw how my body responded to training, he took me under his wing and we started training. I entered a few local and regional contests in North Italy and placed well before moving to the UK.

What Fitness Regimen Delivered the Best Results?

Given my level of muscle maturity and density, I no longer train certain muscle groups (arms) because they are hit hard during upper-body training. The number of repetitions is purely indicative of the intensity. I go to failure and adjust the weight accordingly. I don't do low-intensity cardio on moderate load days. I keep the intensity high and rest between sets to catch my breath. During heavy lifts, I rest between sets for no longer than two minutes. I don't think exercise burns fat as efficiently as proper nutrition does, which is why I don't believe in low-intensity and long durations of cardio. I have better things to do with my time.

Day 1: Quads (Heavy Loads)


Day 2: Shoulders/Chest (Moderate Loads)


Day 3: Abs/Tabata/Cardio


Day 4: Rest

Day 5: Hamstrings/Calves/Glutes (Moderate Loads)


Day 6: Back (Moderate Loads)


Day 7: Rest

What Nutrition Plan Fuelled Your Body?

I apply a carb cycling keto diet with weekend re-feeds.

Low-Carb Day (Weekdays) ///
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6: Pre-Workout
Meal 7: Post-Workout

High-Carb Day (Weekends) ///
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6: Post-Workout

What Supplements Gave You an Edge?
With Meal 1 & 5
Pre-Workout
Post-Workout
Before Bed

How Did Your Passion for Fitness Emerge?

I'm highly competitive by nature and would never do well in team sports. I want to win and I'm strict on myself. I have high expectations and I'm never completely satisfied with my performance. Every challenge has great appeal to me. In my early 20s, I competed in several mixed races like decathlons and military-style races, and competed in bodybuilding. I was on the school track and field team at a young age and competed in 200-meter and 400-meter sprints, long and high jumps, relays, and steeplechase.

What/Who Motivates You to Live a Healthy Lifestyle?

I conditioned my mind to think positive thoughts and avoid negative thoughts. I avoid negative people who drain my energy and waste time. Hanging with negative people is like shooting yourself in the foot. I seek out motivated individuals who project positive energy that rubs off on me.

It's important to have goals, but remain flexible. No plan should be cast in stone or it becomes more important than achieving the goal. I always act with a higher purpose. Any activity or action that doesn't serve my higher goal is wasted effort and should be avoided. This makes me responsible for my own results. If you blame or credit luck, fate, or divine intervention, you'll always have an excuse.

I stretch past my limits daily. Walking old, familiar paths makes you grow old. Stretching makes you grow, evolve, and stay young. Einstein once said, "Insanity is doing the same thing over and over and expecting different results." I don't believe in perfection. Perfectionists are the losers in the game of life. Strive for excellence rather than the unachievable. I always celebrate my failures. Your most important life lessons come from what you don't achieve. Take time to understand where you fell short.

I'm often asked why I'm always so happy. It's because I don't take success too seriously. Success can breed tomorrow's failure if you use it as an excuse to become complacent.

Where Did You Go for Inspiration?

The women in my family are historically strong and independent. They live long and healthy lives and are leaders and providers. I have inspiring examples all around me. My grandmother stepped in and took over our household when my father fell ill and my mother had to work to support four small children. She was a no-nonsense woman who was warm in her own special way, but strict and disciplined. She taught me how to cook, make handmade pasta, ravioli, and gnocchi, where to find edible mushrooms, and how to recognize healing herbs. She took me out at the crack of dawn to collect snails and frogs and taught me how to make delicious stews. She told stories about how she and her 13 siblings survived World War II, as well as many sad and funny tales about her childhood. She used to tell me off when I stood in the sunshine with no hat to cover my face; she is the reason why I have few wrinkles.

What Are Your Future Fitness Plans?

I plan to compete in an early qualifier in May in the physique class, which is more feminine and softer than the female bodybuilding class. I'm also helping young girls who want to start competing in the body fitness class. I guide them with their nutrition and training.

What Is the Most Important Fitness Tip?

The body and mind must be connected if you want tangible results. What the mind believes, the body achieves.

Who Is Your Favorite Fitness Competitor?

I always admired Monica Brant. I think she is beautiful and a great all-around athlete. I also admire Lou Ferrigno for his down-to-earth attitude and approachability.

How Did Bodybuilding.com Help You Reach Your Goals?

If you learn something that helped you make a difference or achieve your goals, the least you can do is to pass on that knowledge. Knowledge kept inside is useless. Bodybuilding.com offers everyone a platform to share their knowledge and find answers. When I have valuable information, I post it on Bodybuilding.com. Selflessly giving has a powerful outcome that comes back and helps you tenfold.

Start Your Own Program Today

Amateurs Of The Week Main Page

Amateurs Of The Week
Main Page

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

Bookmark and Share

Related Articles

About The Author

You could be our next Amateur Fitness Competitor Of The Week! This contest is open to both FITNESS and FIGURE competitors.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

4

Comments

Showing 1 - 4 of 4 Comments

(5 characters minimum)

      • notify me when users reply to my comment
KthxHibye

Rep Power: 0

  • rep this user
KthxHibye

Nice read and excellent build.

Mar 7, 2013 7:14pm | report
8michael8

Rep Power: 0

  • rep this user
8michael8

Excellent work. Interesting to read your thoughts on the value of cardio vs. proper diet.

Mar 7, 2013 8:49pm | report
TheRealArielle

Rep Power: 0

  • rep this user
TheRealArielle

I like how reasonable her approach is to fitness.

Mar 8, 2013 5:58am | report
BigRees

Rep Power: 0

  • rep this user
BigRees

Inspiring stuff! Awesome.

Mar 8, 2013 4:33pm | report
Showing 1 - 4 of 4 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com