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Amateur Fitness Competitor of the Week: Tina Quarles

Amateur Fitness Competitor of the Week: Tina Quarles! - Pics and info and more!

  • Name: Tina Quarles
  • E-mail:
  • Age: 26
  • Where: Hollywood, California
  • Height: 5' 9"
  • Weight: 130 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Shoulders & Abs
  • Favorite Exercise: Shoulders
  • Favorite Supplements: Isopure Low Carb Whey Protein

How Did You Get Started?

I'm a five sport athlete so I'm very competitive and I've always had a muscular physique. I started fitness modeling a few years ago and discovered that in order to truly make fitness a career I needed to be up on stage. In 2007 I decided that I wanted to compete so I picked a competition and found a nutritionist. After winning my first competition I was hooked!!

What Workout Plan Worked Best For You?

As a competitor in Bikini and Fitness Modeling I found that concentrating on one major muscle group per session followed by cardio, gave me the look I was trying to achieve. I'm going to be competing in my first NPC competition in March so I have recently altered my entire program in order to gain a few more pounds of lean muscle.

Arrow Sample Training Week:

Photographer: Michael Bell
magnifying glass Click Image To Enlarge.

What Nutrition Plan Has Worked Best For You?

I have three shakes a day and three meals with two small snacks. My meals will always have a protein, carb and a fat except for dinner where I cut out the carbs and as much fat as possible.

    Pre-Work Out: Nitric Oxide, Whey Protein Shake Post Work Out: Whey Protein Shake with Carboplex and 1/2 banana

    Mid-Morning: 8 egg whites with 2 pieces ezekiel bread, 1 piece has thin layer of almond butter (close to competition I cut out bread and have steel cut oats)

    Snack: 15 almonds

    Lunch: Chicken Breast, small slice avocado, Wheat/Corn Tortilla, Tomatoes

    Snack: Apple

    Mid-Afternoon: Whey Protein Shake

    Dinner: Turkey, Vegetables

    Before Bed: 1/2 cup fat free cottage cheese

What Supplements Have Given You The Greatest Gains?

I have found that Natures Best Low Carb Whey Protein has had the biggest impact on my physique. It's a low sugar, low calorie, very clean protein that helps me take in the amounts of protein I need for muscle growth.

Natures Best Low Carb Whey Protein Natures Best Presents:
Low Carb Whey Protein

Nature's Best Perfect Low Carb Isopure contains 42 grams of 100% Ion Exchange Whey Protein Isolate. Any and all impurities typically found in most whey proteins have been removed to provide you with a great tasting, lactose free, fat free, glutamine enriched, carbohydrate free protein supplement.
[ Click here to learn more. ]

Why do you love Bodybuilding?

Being fit and healthy is a lifestyle that is so energizing and motivating. Every workout gives me the power to transform my physique. It gives me so much confidence and makes me feel like I have the power to succeed in all areas of life. I truly believe that fitness will keep you young forever. I am so passionate about it that it is the topic of most my conversations. I want to spread the word to everyone especially young kids so they grow up with proper body image!

Photographers: Johnny Crosslin (left), Steve Cain (right)
magnifying glass Click Image To Enlarge.

What Are Your Future Bodybuilding Plans?

I'm currently studying for my personal training exam through ISSA. I plan on working with overweight children and eventually taking on the powers that be in order to bring proper nutrition into our schools. I also plan on opening my own gym within the next two years. All of this and I am going to continue to compete. I have eight competitions on the books for 2008 and my goal is to start placing in the top 10 consistently.

What One Tip Would You Give Other Bodybuilders?

One of the most important things I did for my career was to hire a nutritionist. I work with David Allen Nutrition in Woodland Hills California. I watched my body transform week to week with the guidance of David Allen and his team.

The other tip I would give would be to find a fitness camp and sign up immediately. At camp you will learn the ins and outs of competing. I attended the Cathy Savage camp before my first competition and owe a huge part of my first place finish to her and her team!

Who Are Your Favorite Bodybuilders?

Alicia Marie is one of my favorite fitness competitors. She is so strong yet incredibly sexy. She is one of the few fitness competitors that has managed to cross into both arenas successfully. My other favorite competitor is Maggie Diubaldo. She has a striking confidence on stage and who doesn't want those abs?!