IFBB Bikini Pro Meredith Mack Talks With Simplyshredded.com

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Quick Stats:

Age: 34
Height: 5’10” – 178 cm
Weight: 140 lbs – 64 kg

1

How did you get started with bodybuilding?

In 2009, I started training for my first bodybuilding show. Training for a show inspired me to push harder. I love the results and the challenge of working towards a goal.

I am committed to staying in shape and eating right because it makes me feel much better both physically and mentally, and it gets me closer to my personal goals.

3

What workout routine has worked best for you?

Full Routine:

Monday: Chest/Shoulders/Triceps

  • Dumbbell Chest Press 4 x 5-10
  • Machine Chest Press 3 x 5-10
  • Machine Lateral Raise 3 x 5-10
  • Cable Pressdown 3 x 5-10
  • Tricep Machine 3 x 5-10
  • Dip Machine 3 x 5-10

Tuesday: Quads/Abs

  • Leg Press 4 x 5-10
  • Leg Extension 3 x 5-10
  • Hip Abduction 3 x 5-10
  • Ab Machine Circuit 3 x Failure
  • Reverse Crunches 3 x Failure

Wednesday: Back/Biceps

  • Machine Rows 4 x 5-10
  • Machine Pullovers 4 x 5-10
  • Machine Pulldowns 3 x 5-10
  • Dumbbell Curls 3 x 5-10
  • Machine Curls 3 x 5-10

Thursday: Hamstrings/Calves

  • Stiff Legged Deadlifts 4 x 5-10
  • Hip Extension 3 x 5-10
  • Machine Hip Adduction 3 x 5-10
  • Lying Leg Curl 3 x 5-10
  • Seated Leg Curl 3 x 5-10
  • Machine Calf Raise 3 x Failure
  • Standing Calf Raise 3 x Failure

Friday: Chest/Shoulders/Triceps

  • Dumbbell Chest Press 4 x 5-10
  • Machine Chest Press 3 x 5-10
  • Machine Lateral Raise 3 x 5-10
  • Cable Pressdown 3 x 5-10
  • Tricep Machine 3 x 5-10
  • Dip Machine 3 x 5-10

Saturday: Quads/Abs

  • Leg Press 4 x 5-10
  • Leg Extension 3 x 5-10
  • Hip Abduction 3 x 5-10
  • Ab Machine Circuit 3 x Failure
  • Reverse Crunches 3 x Failure

Sunday: Back/Biceps

  • Machine Rows 4 x 5-10
  • Machine Pullovers 4 x 5-10
  • Machine Pulldowns 3 x 5-10
  • Dumbbell Curls 3 x 5-10
  • Machine Curls 3 x 5-10

4

If you had to pick only 3 exercises what would they be and why?

These are my three favorite exercises. I feel the validity of an exercise can only be determined by the person performing it.

  1. Dumbbell Chest Press: By far my favorite chest exercise!
  2. Leg Press: A great mass builder for your legs. Heavy weight and strict form is the way to go on this exercise.
  3. Ab Machine: A challenging exercise that really gives my abs an intense workout

2

What is your diet like?

My portion sizes vary and I listen to my body. On days that I am hungrier, I eat more. On days that I’m not as hungry, I eat less.

Diet:

  • Meal 1: 2 Whole Eggs, 2 Egg Whites and 2 cups Spinach
  • Meal 2: 4 ounces Beef
  • Meal 3: 4 ounces Chicken, Vegetables and Salad
  • Meal 4: 1 scoop Crave Protein Powder
  • Meal 5: 4 ounces Salmon and 1 cup Roasted Brussel Sprouts or Cabbage

5

When trying to cut down do you prefer to use HIIT or just normal cardio?

HIIT! It is short, intense and really helps keep me lean!

8

What is your supplementation like?

  • Protein
  • BCAA’s
  • Multivitamin

7

Favorite Quote?

“I have failed over and over again in my life; that’s why I succeed.” -Michael Jordan

6

Website: www.meredithmack.com
Instagram: instagram.com/meredith_mack

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