SimplyShreddedTV Episode 2: Featuring Tamika Webber – The Shredded Paramedic

Quick Stats:

Age: 30
Height: 5’8” – 173 cm
Weight: 138 lbs. – 63 kg

SimplyShreddedTV Episode 2

How it all began:

I have always been a particularly active person. I love anything that involves extreme sports. Prior to my transformation, when I wasn’t at the gym training or working as a Paramedic, I was either wake boarding or chasing powder in various corners of the globe snowboarding. In October 2011 after training for the mere love of training, I entered my first sports modelling competition, after some encouragement from friends. I was fortunate to win various Victorian sports modelling titles, place in two fitness competitions and win a National title in my first year of competition. My passion for training had resulted in me becoming too ‘lean’ and ‘hard’ for the category of sports-modelling. In July 2012, I approached IFBB professional judge Nathan Page seeking his expertise. Together we collaborated, making the decision to embark on a new challenge. To transform from fitness model to figure athlete with intent to compete at the IFBB Victorian and National titles in October 2012.

I was speechless to learn I had placed second at the Victorian state titles in Open Figure and the following week coming second at the IFBB Nationals in Figure tall class.

Were there any challenges that made your competition preparation particularly difficult?

Leading a somewhat different lifestyle meant finding routine pre-competition was a challenge. I currently work full time as an Advanced Life Support Paramedic as a Clinical Instructor. This involves working between 14-16 hour shifts, both nights and days teaching clinical practice to new paramedics in Emergency responses. The absence of routine meant finding a balance in the carb depletion phase of my competition prep was particularly challenging. I had to have enough energy to function adequately driving an Emergency vehicle at all hours of the day whilst being able to make safe drug dosage and clinical decisions yet still achieve the desired effect of dieting.

My journey to the stage wasn’t all smooth sailing. I had many highs and of course challenging lows. The most challenging came only three weeks out of the state titles.

I was at work and responded to an emergency where the patient was unconscious. After lifting the patient in a hurry I felt sudden onset of pain in my right shoulder. Having to ignore the pain and perform CPR I unfortunately did further damage to the injury later learning I had torn my suprasinatus tendon in my right shoulder. The aggravation from CPR meant I had given myself bursitis from an already impinged swollen tendon.

This meant I wasn’t able to train my upper body for 3 weeks prior to competition and posing was a particularly painful experience.

What motivates you to keep going and push harder?

My coach Nathan Page has been an incredible source of encouragement as have my friends and family, though the passion to drive that little bit further for me comes from seeing my physique changing from week to week. I really believe in visualisation. No one can force you to follow your training regimen, getting up at all hours for cardio or understand the lethargy you feel from dieting.

The strength has to come from motivation you find within.

What is your next goal?

My next goal is to compete in March 2013 at the IFBB FitX show. Ultimately I aspire to compete in the USA.

It would be a dream come true to be chosen to represent Australia and compete at the Arnold Classic.

What is your current training philosophy?

Listen to what your body is telling you. A heavy weight does not necessarily mean you’re isolating the correct muscle groups. You are not only increasing your chances for injury, but also you’re most likely compensating for the extra weight in the wrong areas. I really believe reality is the mirror of your thoughts. If you visualise it, really believe in it and you’re passionate about it, you will follow all avenues to help make it happen.

Full Routine:

Monday: Legs/Abs

  • Hamstring Curls 4 X15
  • Seated Hamstring Curls 4×14
  • Leg Extensions 4×15
  • Bulgarian Squats 4×15
  • Lunges 4×15
  • Stiff Leg Deadlifts 4×15
  • Lying Leg Raises 3×15
  • Floor Roll Outs 3×15

Tuesday: Back/Triceps

  • Wide Grip Lat Pull Downs 4×15
  • Closed Grip Pull Downs 4×15
  • Seated Rows 4×15
  • Wide Grip T-Row 4×15
  • One Arm Rows 4×14
  • Cable Tricep Press Downs Straight Bar 3×15
  • Dips 4×10
  • Tricep Pull Downs – Rope 3×15
  • Lying Z Bar Tricep Extensions 3×15

Wednesday: Shoulders/Core

  • Warm Up Fly’s Side and Front 2×15
  • Anterior Cable Raises 3×15
  • Bent Over Rear Delts 3×15
  • Arnold Dumbbell Shoulder Press 3×15
  • Fly’s 4×15
  • Front Raises 4×15
  • Floor Roll Outs 3×15
  • Oblique Twists 3×15

Thursday: Day Off

  • Rest

Friday: Legs

  • Leg Extensions 4×20
  • Seated Hamstring Curls 4×20
  • Bulgarian Squats 4×20
  • Lunges 4×15 Steps
  • Leg Press 4×20

Saturday: Arms/Calves

  • Alternate Bicep Curls 3×20
  • Weighted Dips 3×20
  • Incline Dumbbell Curls 3×20
  • Superset Rope Pull Downs and Bicep Curls 3×20
  • One Arm Bent Over Rows 3×20
  • Lying Bench Tricep Extensions 3×20
  • Standing Calf Raises 4×20

Sunday: Chest/Back

  • Flat Bench Press 3×15
  • Bench Incline Fly’s 4×15
  • Cable Cross Overs 3×15
  • Wide Grip Lat Pull Downs 4×15
  • Closed Grip Lat Pull Downs 4×15
  • Wide Grip Chin Ups 3×15
  • Seated Rows 4×15
  • One Arm Rows 3×15

Favorite form of cardio?

I am fortunate to live by the beach so a venture down the esplanade is by far a favorite form of cardio.

I have to be careful to ensure its low to moderate intensity as I experience muscular atrophy in my shoulders if I do too much exertion or endurance.

List your cardio routine:

  • 30 mins incline walk before weight sessions (incline on 6+) or outside
  • Track sprints
  • 30 mins on spin bike twice a week
  • Sand sprints

What are some nutrition tips that you recommend?

Consume a variety of fresh clean foods and listen to your body. If you’re craving a particular food, it is your body’s way of telling you, you are depleted in certain nutrients and it is having difficulties functioning.

Your body is a machine. Unless you fuel it, it will cease to perform but you have to ensure you fuel it with the right foods to expect maximum performance.

Do you bulk and cut or stay lean year round?

Prior to my transition from sports model to figure, I was lean all year around. As a side hobby I enjoy doing some photographic modelling so it is imperative that I am camera ready at short notice. I am currently liaising with my coach to find the most suitable off season training program and diet that will aid me to achieve my goals.

Daily Diet:

  • Meal 1: Muesli (½ a cup), x1 scoop of Isolyse Protein and 12 Blueberries with water
  • Meal 2: Skinless Atlantic Salmon, Fresh Lime, Cracked Pepper with Asian Slaw
  • Meal 3: Lamb Salad – with ½ an avocado, handful of Mungbean Sprouts, Baby Capsicum, Julienne Carrot, ½ small Papaya with Fresh Lime Dressing
  • Meal 4: Grilled Chicken Breast – x3 Broccoli Sprouts, ½ Avocado, ½ cup of Basmati Rice
  • Meal 5: Deep Sea Ocean Trout, x3 Asparagus Sprouts, Julienne Carrots, ½ a cup of Brown Rice
  • Meal 6: Proto Whey Protein Shake with Mixed Berries

What are your best 3 tips for someone looking to reach their goal physique?

  1. Seek support and help from someone who has accomplished your goal in the past. Text book knowledge doesn’t always translate to the ultimate body. Having someone who has achieved your goals will help you see it’s feasible.
  2. Believe in yourself. Physique changes take time so make small achievable goals
  3. To reach your dream body, is about changing the way you think so you change your lifestyle. Short term crash diets only result in rebound weight gain so start small. Small changes each day become habits that will help you edge toward a healthier happier you.

Favorite Quote:

“Reality is the mirror of your thoughts” – Unknown


Filmed, Hosted and Created by Miguel Valenzuela
Featuring: Tamika Webber

Special Thanks To:

  • Ambulance Victoria
  • Doherty’s Gym Dandenong
  • Fitness First Bayside
  • Tony Folly
  • Eddy Ung


“Plague Wielder” by SIN D.N.A. –
“Miseria Humana” by Say Just Words 
“Hand of God” by Distorted