- Name: Traci Millward
- E-mail: Traci0125@gmail.com
- Age: 25
- Where: Salt Lake City, UT
- Height: 5'6"
- Weight: 120
- Years Bodybuilding :1
- Favorite Bodypart: Delts
- Favorite Exercise: Legs
- Favorite Supplements: ON all whey protein, Lipo-6, Flax oil
How Did You Get Started?
I was always a super active runner, cardio queen for sure. I started lifting with my good friend in college. Then I went to the Mr. Olympia expo and fell in love with the whole sport. The beauty and strength the women exuded was inspiring. I was hooked.
I just didn't know where to begin with competing. So actually I started networking through a friend, Eric, on Bodyspace and he hooked me up with my coach Sandy Hancock. She helped me to get on the path quickly with diet, training, and posing. After that everything fell into place.
What Workout Plan Worked Best For You?
Five days a week weights isolating one body part a day with cardio six times a week.
- Seated rows
- Heavy assisted chins
- NG and WG pull downs to the front
- Heavy one arm DB rows
Variation of 3-4 sets with 10-15 reps
- Leg curls
- Leg extensions
- Step ups
- One legged leg press
- Walking lunges
- Dead lifts
Supersetting some plyometrics in between range of 3-4 sets with 10-15
- Bench dips
- Skull crushers
- 2 handed DB kickbacks
- Close grip bench presses
- Cable curls
- Incline curls
- Hammer curls
- Preacher curls
Biceps and Triceps went heavy on these because I needed size on my arms. So no more than 10 reps.
- Front presses on smith machine
- Lateral raises
- Front raises
- Bent over flies
- Military presses
Again needed size on my deltoids so went heavy; no more than 10 reps rang of 3-4 sets variation through exercises
- Cable crossovers
- Incline chest press
- Flat/incline bench flies
- Decline DB press
- DB pullovers
3-4 sets of 10-15 reps
What Nutrition Plan Has Worked Best For You?
I had a hard time keeping weight on so Sandy increased my calories but kept it clean. I stuck to seven meals a day with a variation of proteins such as Orange roughy, Flank steak, chicken, egg whites, and protein shakes.
I had four to six ounces of protein with every meal along with asparagus, spinach, yams, green beans, yellow and green peppers, cucumbers, almonds. The majority of the time I started the day with old fashioned oats and 6 egg whites; I did include a yolk for a bit due to me needing to keep the weight on.
I ate every two hours and drank 2 gallons of water. I avoided salt as much as possible.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love it because first it has always been a way of life for me. Being a runner for so many years, I always look for ways to improve myself. I wanted to be stronger and had run a lot of races so I was looking for something new! Competing in Figure was perfect!
The way lifting releases stress and tension and the after effects are amazing on your self esteem and confidence. After going into the gym and tearing it up with the weights I feel there is nothing that I can't do. Plus competing has provided me with a challenging goal of never settling on improving my body.
I want to step on stage showing that I have listened to the judges and brought a better package than I had before. Also fitness is based all on you, you are competing against other girls, but what you show up with is done by all your own dedication and hard work. No one else's, just your own!
What Are Your Future Bodybuilding Plans?
I would love to do a Pro Show since I just earned my Pro Card for the NGA. I want to place higher in the NPC show this fall and continue to work my way up through that federation. I would love to get into some fitness modeling as well. "The sky is the limit really," I always like to say!
What One Tip Would You Give Other Bodybuilders?
Enjoy the road of training and competing. The majority of all of it is mental so go through the journey strong and positive! Positivity radiates out in everything you do!