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Amateur Fitness Competitor of the Week: Shirley Hughes

Amateur Fitness Competitor of the Week: Shirley Hughes! - Pics and info and more!

  • Name: Shirley Hughes
  • E-mail:
  • Age: 32
  • Where: Atlanta, Georgia
  • Height: 5' 8"
  • Weight: 147 Lbs., Contest: 140 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Delts
  • Favorite Exercise: Legs
  • Favorite Supplements: VPX Zero Carb Protein, BCAAs, Jade Greenzymes (Barley Grass Supplement), and L-Carnitine

How Did You Get Started?

I had been on the weight loss track since 2005 and was successful at finally losing 45 lbs by 2007.

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Then I picked up this magazine called Oxygen in the grocery store and noticed the competitors in the back section. I just remember wanting to be just as fit and beautiful. So I researched figure competitions in my area and attended one. I enjoyed what I saw and I was hooked! I researched online and found a local trainer in October 2007 who trained competitors and I haven't looked back since. She took me under her wing and sculpted my body and got me ready for my first competition.

What Workout Plan Worked Best For You?

I weight train five days a week and do cardio 6 days out of the week. I will admit, I don't work the same body parts in the same order each week. I switch up constantly to make sure my muscles don't get use to anything and are constantly getting surprised. I do a combination of circuit training and supersets with rest for 60-90 seconds before I start the circuit again. But a good example of a week would be:

Arrow Sample Training Week:

2-Low Rows
Seated Hamstring Curls
Sumo Squats

arrow Sumo Squats

Sumo Squats Sumo Squats
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Sumo Squats.

Video GuidesWindows Media - RealPlayer

Glutes Trainer
Standing Leg Curls

Tuesday - Quads/Abs

2-Isolated Leg Extensions
Isolated Leg Press
Up-Hill Sprints
Dumbbell Walking Lunges

3-Step Ups
Side Bridges
Hanging Leg Raises with a twist

Wednesday - Chest/Lower and Middle Back/Calves

2-Close Push Ups
Dumbbell Press
Dumbbell Flyes
Reverse Pec Dec

Standing Calf Raise
Bent Over Rows
Seated Calf Raises

Thursday - Hamstrings/Abs/Back

    (I am trying to work on my glute/hamstring tie-in so I train them twice a week and heavy)
    Supersets: 4 sets (1 warm-up set)
    1-Alternating Leg Raises
    Sit Ups on Stability Ball
    Crunch Pulldowns with Cables

2-V-Bar Pulldowns
Romanian Deadlifts
Wide Seated Rows

Click To Enlarge.
Romanian Deadlift.

Romanian Deadlift Video Guide:

Windows Media (233 KB)
MPEG (550 KB)

Friday - Triceps, Biceps and Delts

2-Incline dumbbell curl
Standing Bar Curl
One Arm Cable Curl

3-Concentration Curls
Arnold Press
Barbell Curl


    60 mins cardio on a machine or a longer active activity such as biking, roller blading, kickboxing or tennis.

Sunday - rest

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What Nutrition Plan Has Worked Best For You?

I noticed that 6 small clean meals a day that consists of complex carbohydrates and protein worked best for me. I eat every two to three hours.

One-day example:

    Meal 1
    1 Oatmeal protein pancake (consist of oats and egg whites)

Meal 2
VPX Protein Shake (whey)

Meal 3
3/4 c brown rice
1 cup of spinach
4-6oz of chicken breast

Meal 4
Protein Shake
1/2 cup of mixed fruit (blueberries and strawberries)

Meal 5
6oz of Fish (tilapia or tuna)
1 c spinach

Meal 6
Optimum Nutrition Protein Shake - Chocolate (casein)

What Supplements Have Given You The Greatest Gains?

I believe BSN's Nitrix, VPX Zero Carb Protein and SuperNutrition Opti-Pack Multivitamins have given me great gains.

Why do you love Bodybuilding?

I love it because it makes me feel strong and confident from the inside. I have been overweight most of my life and trapped until just recently when I lost the weight. The changes that I have made externally have made me feel like a different person internally. I can't believe how much younger I feel. I feel better than I did 10 years ago. It's great having total strangers complimenting me and asking me for advice on how to get fit and how I stay so motivated. Usually, after telling them what motivates me, I'm ready to hit the gym and get going again!

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What Are Your Future Bodybuilding Plans?

I love this sport and I want to continue to be competitive in it. I have 3 more competitions scheduled for 2008. I always want to improve from one competition to the next. So working harder and getting better are my main goals for the future. I hope to be able to tell my story to everyone out there who will listen.

What One Tip Would You Give Other Bodybuilders?

From what I have learned so far in this short amount of time, is that the competition diet can be difficult but extremely important. Nutrition is 80% of the equation. So set it as a priority to stay on track.

Who Are Your Favorite Bodybuilders?

IFBB Pros Teresa Anthony, Sonia Adcock, Angela Marz and Gina Aliotti just to name a few and Bodybuilders Toney Freeman along with Dexter Jackson!

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