Felicia Romero is no stranger to hard work. And when sculpting her goddess-like physique she puts her nose to the grindstone until she gets the results she demands.

That's right, DEMANDS. Felicia is kind of a diva when it comes to building her (and every dude's) dream body. She won't accept anything but the best.



Plus, she is extremely picky about form. Felicia would rather go lighter in weight and isolate directly to the muscle than lift like a big brut. And as a 3-time cover model and with four pro wins, she may know what she's talking about - they don't just hand those out on the street corner, people!

If you have the drive of a Mack truck like Felicia Romero and a mantle void of fitness bling, delve into her muscle building program ASAP.

Muscle Building Regimen

When building muscle I increase my intake of carbs and healthy fats, as well as the overall calories that I consume.

Nutrition

Meal 1
Oats
1/2 cup
Egg Whites
1
Eggs
5
Meal 2
Protein Powder
1 scoop
Almonds
20
Meal 3
Tilapia
5 oz.
Broccoli
1 cup
Oats
1/3 cup
Meal 4
Oats
1/3 cup
Protein Powder
1 scoop
Banana
1
Meal 5
Chicken
5 oz.
Green Beans
1 cup
Yams
3 oz.

Training

Felicia Romero's Muscle Building Program

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Day 1: Shoulders
1
Dumbbell Shoulder Press
3 sets, 10-12 reps
2
Superset
Side Lateral Raise
3 sets, 10-12 reps
Front Dumbbell Raise
3 sets, 15 reps
3
Superset
Seated Bent-Over Rear Delt Raise
3 sets, 15 reps
Standing Dumbbell Triceps Extension
3 sets, 15 reps
4
Standing Low-Pulley Deltoid Raise
3 sets, 15 reps
5
Arnold Dumbbell Press
3 sets, 15 reps
Day 2: Back/Calves
1
Wide-Grip Lat Pulldown
3 sets, 15 reps
2
Seated Cable Rows
3 sets, 12 reps
3
One-Arm Dumbbell Row
3 sets, 15 reps
4
Underhand Cable Pulldowns
3 sets, 12 reps
5
Seated Calf Raise
3 sets, 15-20 reps
6
Standing Calf Raises
3 sets, 20 reps
Day 3: Hamstrings/Glutes
1
Superset
Lying Leg Curls
3 sets, 15 reps
Crossover Reverse Lunge
3 sets, 15 reps
2
Superset
Seated Leg Curl
3 sets, 15 reps
Dumbbell Step Ups
3 sets, 15 reps
3
Superset
One-Legged Cable Kickback
3 sets, 20 reps
Barbell Side Split Squat
3 sets, 15 reps
4
Barbell Deadlift
3 sets, 20 reps
5
Dumbbell Lunges
3 sets, 15 reps

Day 4: Rest

Day 5: Light Shoulders
1
Dumbbell Shoulder Press
3 sets, 10-12 reps
2
Superset
Side Lateral Raise
3 sets, 10-12 reps
Front Dumbbell Raise
3 sets, 15 reps
3
Superset
Seated Bent-Over Rear Delt Raise
3 sets, 15 reps
Standing Dumbbell Triceps Extension
3 sets, 15 reps
4
Standing Low-Pulley Deltoid Raise
3 sets, 20 reps
5
Arnold Dumbbell Press
3 sets, 15 reps

Day 6: Rest

Day 7: Heavy Quads
1
Leg Extensions
5 sets, 15 reps
2
Hack Squat
3 sets, 15 reps
3
Leg Press
3 sets, 15 reps
4
One-Legged Cable Kickback
3 sets, 20 reps
5
Dumbbell Lunges
3 sets, 20 reps

Supplementation

Felicia Romero's Personal Philosophy

Nutrition Philosophy

Nutrition is extremely important when you want to transform your body. It's probably the most important lifestyle change you can make. When it comes to nutrition, I believe in eating clean whole foods that give my body the nutrients it needs for a well-balanced diet. Eating 5-6 small meals a day is extremely important.

This will not only speed up your metabolism but it will also balance out insulin levels so that your cravings aren't all over the place. I really try to focus my time and energy into the type of macronutrients (protein, carbs, and fats) I'm eating. I make sure that I eat protein at each meal. I aim for a gram and a half of protein per pound of bodyweight.



Always make sure to eat complex carbs that are low glycemic...this includes oatmeal, yams and quinoa to name a few. Healthy fats are equally important and will help you burn body fat as long as you aren't eating excessive amounts. Aim for 2-3 servings of healthy fats per day.

Abs are made in the kitchen, and without a CLEAN healthy diet you will not achieve your desired fitness goals, plain and simple. So make a plan and stick to it. Write down your menu for the week, and prepare your food in advance so you're never stuck without a meal or healthy option.

I believe in scheduling a cheat meal once a week, remember everything in moderation. The way I look at it, you only get your body once so take care of it and treat it well with clean healthy food!

Training philosophy

When it comes to training I'm a "no frills" kinda girl. I built my body and shaped it by sticking to the basics of weight lifting and cardio. My back-to-the-basics approach is performing routine exercises people have been doing for years.

Train each body part specifically and push the targeted muscle to the max to help to build shape and tone. I believe people today overthink their training regimen when they should really focus on being basic, yet consistent.

When I train, I focus on form and intensity. I stay focused and push myself with heavy weights. If you train consistently and eat a properly, the body will respond and you'll see the changes you desire.

Supplementation philosophy

The purpose of supplementation is in the name ... it's "supplementing" your regular diet. Supplements are important but should only be used when you eat a healthy diet and exercise regularly.



By no means should you solely rely on supplements, but taking products that align with your goals can be very beneficial and conducive to the end result. I don't believe in taking unneeded supplements. I always thoroughly research a product before buying it. Time and time again I see people who take supplements they just don't need.

I tend to sway more toward the health and wellness type of supplements like multivitamin, fish oils, enzymes, calcium, etc. I know these are the nutrients my body needs to help to make it function more efficiently.

Felicia Romero fitness 360

About the Author

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