Pro Fitness Model Tamika Webber Talks With

How did you get started with bodybuilding?

Sport in various forms has always been a part of my life. Growing up in Rural Victoria I competed at a National level in Equestrian (Eventing) from age 4 to 21 until I moved to the city to follow my career. I became an Emergency Trauma Nurse and later an Emergency Paramedic. In my early twenties I then discovered that the gym became an incredible outlet to unwind and de-stress.

Strict dieting and intense training resulted in great changes to my physique so I decided to step it up a notch and compete for the first time in September of 2011.

Where does your motivation come from?

My initial motivation stemmed after I became ill in 2007 with various digestive issues making weight loss a difficult task. I had already suffered a twisted bowel so I endeavoured to make changes with both my mind and body to ensure better health. I then made the decision to go back to University to learn more about my anatomy and physiology in hope to improve my health even more. 7 years and 3 degrees later, coupled with the constant exposure to young avoidable illnesses at work I met my closest friend and trainer Dean Alexiou.

It is with such support that I maintain my motivation to strive for a better me.

What workout routine has worked best for you?

Being a shift worker I learnt quickly to listen to my body. I found aiming for workouts no longer than 45 mins worked best for me. I aim for 1-2 HIIT sessions per week with 20 min low intensity cardio on other days. Further high intensity sessions I found resulted in muscular atrophy for me. I tend to work by the analogy – ‘Work smarter not harder’.

A heavier weight does not necessarily mean getting results. Technique and posture are the key to isolating the correct muscle groups and reducing injures.

Full Routine:

Monday: Chest/Triceps

  • Cable Triceps Press Downs 3×12
  • Triceps Rope Extensions 3×12
  • Lying Z Bar Tricep Extensions 3×12 (superset with)
  • Close Grip Bench Press 3×12
  • Flat Bench Press 3×12
  • 45 Incline Dumbbell Press 3×12
  • Cable Cross Overs 3×12
  • Swiss Ball Dumbbell fly’s 3×12

Tuesday: Back/Biceps

  • Close Grip Pulldowns 3×12
  • Wide Grip Chin Ups 3×12
  • Seated Rows 3×12
  • One Arm Bent Over Rows 3×12
  • Standing Alternating Bicep Curls 3×10
  • EZ Bar Preacher Bench Curls 3×12
  • Incline Dumbbell Curls 3×12
  • Cable Lying Straight Bar Curls 3×12 (superset with)
  • Standing Hammer Curls very slow 3×12

Wednesday: Off

  • Rest day

Thursday: Legs

  • Barbell Front Squats 3×12
  • Lunges 3×12
  • Bulgarian Squats 3×12
  • Legs Curls 3×12
  • Good Mornings 3×12
  • Stiff Leg Deadlifts 3×12

Friday: Shoulders/Abs

  • Seated Dumbbell Shoulder Press 3×15
  • Anterior Cable Raises 3×15
  • Arnie Dumbbell Presses 3×15
  • Seated Smith Machine Shoulder Presses 3×15
  • Leg Lifts 3×15
  • Crunches 3×15
  • Medicine Ball Oblique Twists 3×15
  • Hanging Leg Lifts 3×15

Saturday: Off

  • Rest day

Sunday: Plyometrics/Cardio

  • Plyometrics 45mins
  • Beach Sand Runs
  • Hill Climbs
  • 1000 steps 3 times a week

What is your diet like?

  • Meal 1: Untoasted Cinnamon Muesli (approx half a cup) added Bran for Fibre and Coconut for healthy Fats mixed with one scoop of Chocolate Proto Whey Protein
  • Meal 2: Cottage Cheese, together with Salmon on Rye Crisp Bread with Cracked Pepper
  • Meal 3: Grilled Chicken and Fruit Salad including; Skinless Chicken, Diced Apple, Walnuts and Feta combined with mixed Lettuce and Apple Cider Vinaigrette
  • Meal 4: Celery cupped with Sour Cream and Cherry Tomatoes
  • Meal 5: Grilled Barramundi and Vegetables combined with Sweet Potato, Peas and Corn
  • Meal 6: Proto Whey Protein shake mixed with Blueberries

Your own physical feature you are most proud of?

Hmmm probably my core/abs. I never use to have abs and now that I do it feels amazing. All that hard work has finally paid off.

What is your supplementation like?

I gain most of my nutrition from food however I do take the following supplements:

  • Multi Vitamins
  • Xtend
  • Chocolate Proto Whey (from AWA)

Favorite Quote?

“Reality is the mirror of your thoughts”

Photography: Tony Ryan & Chansan Photography