- Name: Tiffany L. Gaston
- E-mail: email@example.com
- Age: 29
- Where: Scottsdale, Arizona
- Height: 5' 5"
- Weight: 117 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Legs
- Favorite Exercise: Legs
- Favorite Supplements: BSN Syntha-6 protein powder (vanilla ice cream), ALRI Venom Hyperdrive 3.0, & Metabolic enhancer.
How Did You Get Started?
I have always been into sports and exercise. When I was younger, I was a competitive gymnast so that is the foundation for which my passion has grown on. Throughout my high school years, I competed in track and cross country. I did some modeling and acting shortly thereafter and the desire to compete never really dissipated.
After having my two children, the desire inside me to compete seemed to resurface. No matter how big or small the goal, constant challenge has always been very important to me.
Fitness Modeling and Figure contests have been a wonderful experience to share with my daughters as well. With young girls being so vulnerable to fad diets and consumed by being thin, I am so blessed to have the knowledge to teach them how to be fit in a healthy way through eating the right foods and exercise.
What Workout Plan Worked Best For You?
I have tried several things in my history of weight training and exercise. I find that my body is extremely responsive to just about anything I give it. I find that light to moderate weight and high repetitions has sculpted my current physique. In keeping my weight heavy enough to challenge myself, yet enabling me to do about 12-15 repetitions per set.
I do realize that ones diet is 80 percent of what we are able to achieve, however, genetics are very important as well. I will say that hard work and continued effort does pay off in the gym, yet what you do the other 23 hours a day are just as important where diet is concerned.
I typically train 5-6 days per week. I almost always do at least 30-60 minutes of cardio along with my weight training. I am a runner by nature so this is likely my method of cardio and stress release on any given day. Not to mention, you can do it almost anywhere. No excuses!
Sample training week:
6 mile run
Thursday: triceps /shoulders / abs
Overhead extensions (3 sets of 12)
Kickbacks (3 sets of 12)
Cable pushdowns (3 sets of 12)
Skull crushers (3 sets of 12)
Assisted bench dips (3 sets of 12)
30 minutes of cardio
30-60 minutes of cardio
What Nutrition Plan Has Worked Best For You?
I try to eat as much protein as possible in the form of chicken, fish and lean turkey. I usually eat any whole grains like oatmeal or brown rice up until lunch time, but typically not after. Good carbs like spinach and broccoli with chicken and a salad for my dinner.
I eat about 5-6 times a day whether I am training for a show or not. This keeps my metabolism and energy levels elevated. I will have a bar or shake in between my meals if I am on the go. This makes it pretty convenient to do the right thing no matter where I am. The biggest part of the diet can be planning. If you are not prepared, you will likely reach for the wrong thing. Plan ahead or cook and prepare in advance. Then your meals are ready to grab and go.
What Supplements Have Given You The Greatest Gains?
I honestly do not take many supplements. I do take a daily liquid multivitamin, a thermogenic to get me going most mornings and protein powder to throw in the mix in between meals. As with any supplement you decide to put into your body, you should do your research and see if it is right for you.
Why do you love Bodybuilding?
I love fitness and weight training because it gives me an outlet to exert both positive and negative energy. On the days I feel less than phenomenal, if I can get myself to complete a run or bang out a leg workout, I feel accomplished. I never regret a workout, yet I certainly regret missing one!
What Are Your Future Bodybuilding Plans?
My goal for 2008 is to make it into some of the magazines I enjoy reading. So far I'm off to a good start and you can find me in the March issue of FLEX magazine. I will continue with fitness modeling and compete in some shows along the way. The NPC and WNSO are on the map for March and May and I look forward to the road ahead.
What One Tip Would You Give Other Bodybuilders?
I myself am an amateur figure competitor with more experience in the fitness modeling area. I guess if I'm giving out any tips it's only to follow your passion. Don't let others tell you what is attainable for you. Have goals, write them down. Put them somewhere you can see them daily. Let this serve as a constant reminder of what is important to you.
Who Are Your Favorite Bodybuilders?
There are many over the years that have inspired me in so many ways. I remember always admiring Monica Brant and her dedication to the sport. Recently, I had the opportunity to meet Ava Cowan while competing in Miami at the FAME North American Championships. I have to say she is as sweet as can be and really played a key role in my decision to compete in my first figure show. I remember having some concerns about Figure and that I may not be the right physique to compete in this sport. She told me it was more about coming in the best "you" and the rest is up to the judges. Let face it, we are what we are. You have to work with that!
In good health!
Visit my website: