- Name: Ying Ying Tan
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Saskatchewan, CA
- Height: 5'3"
- Weight: 125 Lbs Off 96 Lbs Contest
- Years Bodybuilding :2
- Favorite Bodypart: Back
- Favorite Exercise: Preacher Curls
- Favorite Supplements: Gaspari and BSN
How Did You Get Started?
It all began two years ago in front of my mirror, where the reflection of a slim defenseless girl stared back at me with her insecure eyes. I never feel confident about myself because I was constantly bullied for being tiny and smaller than everyone else. I initially wanted to become stronger, so I took an interest in weightlifting. I decided to start going to the gym with a co-worker and began creating goals for myself. After seeing results I felt proud of myself for accomplishing my goals. I no longer felt helpless or insecure.
All my determination to grow bigger left me with a sense of euphoria. Nothing compares to the feeling I get when I reach my goal. Bodybuilding has made accomplishment my anti drug in all aspects of life. I felt driven to compete, because winning is the greatest of accomplishments.
I signed up for my first figure competition at the age of seventeen. After a satisfying placement, I felt the need to go back on stage. I competed in another figure competition and then decided to take on bodybuilding. My latest competition was a success because I won the 2009 National Bodybuilding Championships as a Junior Women's Bodybuilder.
What Workout Plan Worked Best For You?
This is a workout plan that has given me amazing results. I do not have a personal trainer, so I used Bodybuilding.com as a guide for my workouts. I like to switch up my workout; however I used this one a lot.
Day 1: Off
Day 2: Legs
- Squats: 3 sets of 10 reps
- Leg Extensions: 3 sets of 10 reps
- Leg Curls: 3 sets of 10 reps
- Lunges: 3 sets of 12 reps
- Leg Press: 3 sets of 10 reps
- Standing Calf Raises: 4 sets of 10 reps
Day 3: Chest
- Bench Press: 3 sets of 10 reps
- Dumbbell Flyes: 3 sets of 10 reps
- Incline Dumbbell Press: 3 sets of 10 reps
- Dumbbell Pullovers: 3 sets of 12 reps
Day 4: Off
Day 5: Back
- Pulldowns: 3 sets of 10 reps
- Rear Pulldowns: 3 sets of 10 reps
- Dumbbell Rows: 3 sets of 10 reps
- Seated Dumbbell Rows: 3 sets of 10 reps
- Close Grip Pulldowns: 3 sets of 10 reps
Day 6: Shoulders
- Dumbbell Shoulder Press: 3 sets of 10 reps
- Front Lateral Raises: 3 sets of 10 reps
- Side Lateral Raises: 3 sets of 10 reps
- Back Flyes: 3 sets of 10 reps
Day 7: Biceps/Triceps
- Barbell Curls: 3 sets of 10 reps
- Concentration Curls: 3 sets of 10 reps
- Preacher Curls: 3 sets of 10 reps
- Hammer Curls: 3 sets of 10 reps
- Triceps Extensions: 3 sets of 10 reps
- Pushdowns: 3 sets of 10 reps
- Triceps Dips: 3 sets of 10 reps
- One Arm Dumbbell Triceps Extension: 3 sets of 10 reps
What Nutrition Plan Has Worked Best For You?
I believe that dieting is a very important factor of staying in shape and keeping healthy. This is a sample of my diet. I like it because it's convenient and realistic to stay on while I'm in university.
What Supplements Have Given You The Greatest Gains?
Before my workout I take Gaspari Nutrition Superpump250 and during my workout I use their creatine supplement SizeOn. I found that both of these have given me great gains. After my workout I use the best tasting protein I can find, which in my opinion is: Gaspari Nutrition's MyoFusion!
I have also used other products in the past such as Optimum Nutrition's 100% Whey Protein and BSN Syntha 6 protein. I suggest both of these products to everyone. I am looking forward to trying other supplements by BSN such as Cellmass, Nitrix, and NO-Xplode.
Why do you love Bodybuilding?
I love bodybuilding because it pushes me to reach my goals. It has helped me develop as a person in all areas of life, including school, work and self-discipline. It has taught me to push myself when life gets difficult because giving up shows no results. It is important for everyone to keep in shape and feel good about themselves. Bodybuilding has taught me that nothing is impossible. It has given me the "look at me now!" body of my dreams.What Motivates You To Follow A Healthy Lifestyle?
There are several things that keep me motivated to follow a healthy lifestyle. Being fit and confident with my body keeps me motivated because the results become addictive. My fans also keep me in top shape because they look up to me and follow my healthy lifestyle. In my room, I hang pictures of people that I admire as a reminder of their hard work and beautiful bodies.What Made You Want To Achieve Your Goals?
Being a success and proving to everyone that nothing is impossible is what made me want to achieve my goals. I wanted to show people that anyone can have the power to become what they want if they put their heart into it. I'm living proof because I am now a National champ at the age of 18 and inspire many teenagers to live a healthy lifestyle.
What Are Your Future Bodybuilding Plans?
Although I have reached my goal of winning Nationals, my journey has only begun. I am still young and have much more to experience in bodybuilding. I plan to compete in junior bodybuilding while I still have the opportunity. One of my goals is to get sponsored and also be in a magazine by the age of 21. At the age of 21, I want to compete in Figure until my potential brings me to even more success.
However, my ultimate goal is to motivate girls to feel confident about their bodies. Strength is confidence and confidence is power. The body I have worked hard to build is a metaphor as to how I view myself. I am a powerful young lady and nobody can pull me down.
What One Tip Would You Give Other Bodybuilders?
Set goals for yourself. Start with small goals that will get you toward your big goals. Then you are constantly reaching your goals, and your big goal will be easier to achieve… One step at a time. Once you reach them, you are on top of the world and you are ready to take on a greater challenge. If you are not scared of your goal, it's not big enough.
Who Are Your Favorite Bodybuilders?
One of my favorite bodybuilders is Ronnie Coleman. Vince Wawryk is also one of my favorites because I've talked with him personally. I loved how he was kind and willing to help. He encouraged me to do my best and reach my potential. My favorite female bodybuilder is Lyris Cappelle who is an IFBB pro bodybuilder that competed at the Nationals competition. Maria Mikola really inspires me to continue bodybuilding because I watched her backstage while she was practicing her routine. I was impressed by her amazing stunts and flexibility. She is very kind.
However, Michele Levesque is the female that motivates me the most because she is absolutely gorgeous and has a great body.What Features Do You Use On Bodybuilding.com?
I use Bodybuilding.com to keep me motivated. There are so many nice people who are looking forward to my goals and successes. Their comments and advice keep me motivated. Bodybuilding.com is also my trainer because it helps me with exercises and proper nutrition. To top it off, they also have the best prices for supplements!