Tamra Dae Workout Routine and Diet Plan

Tamra was born in Los Angeles, California, and her background in soccer gave her a craving for training at an early age. A period of inactivity led to her discovering a new love for bodybuilding. She has gone from leaps and bounds in the fitness and fashion worlds with her mother and father as her coach and inspiration. She has worked as a top model and competed in bodybuilding competitions. It doesn’t seem Tamra will slow down any time soon. With a huge following on social media, Tamra is an inspiration for people every day, and here is her story.

“I signed up for my first show and gave myself five weeks to get into shape!”

Tamra Dae

In this article, we will dedicate every line to what Tamra Dae does in her day to keep herself fit and strong. We will thus go into the routines that she follows including her diet and workouts and try to infer her fitness schedule. Before we launch into her program, let us take a look at her stats in the next section.

Tamra Dae Body Statistics

  • Birth Year: 1990
  • Birth Date: 17th of August
  • Height: 5 ft 2 in or 157.5 cm
  • Weight: 115lbs  (52.2kg)
  • Breasts: 36 inches
  • Waist: 25 inches
  • Hips: 38 inches
  • Body Measurement: 36-25-38

Tamra Dae Awards and Achievements

In addition to the success Tamra has made for herself in the modeling and fitness world, she’s also created her brand based on her look and style, and is soaring to the top of social media. Every day, more and more of her fans are becoming enthusiasts of her work.

“Once I found fitness and realized that I could make something for myself in this arena, I set my sights on bigger dreams and goals!”

Tamra Dae

Tamra Dae Workout Routine

From Soccer To The Weights Room

Tamra Dae was a former soccer player before she joined the bodybuilding industry. After playing soccer, there was a period when she had no physical activity.

Tamra Dae

The out-of-shape Tamra said she couldn’t stand it. She didn’t know where to go or how to work out in the gym when she decided to get fit again since all she knew was her soccer training.

Tamra, however, was lucky enough to have both parents who were earlier bodybuilders. Tamra talked to her mother and father about preparing for her first show before going on stage.

Throughout her life, Tamra has been a self-motivated individual, admitting she never required anyone to push her to accomplish things. “I’ve always wanted the best for myself whether that was my grades in school, athletic achievements, or business goals.”

Fashion and Design

During college, Tamra studied fashion design and has always had a passion for creativity. Her dreams include becoming a model one day. When Tamra’s former coworker asked her if she wanted to model for an online company, both of her dreams finally came true. She jumped at the chance and said, “of course.”

Having modeled for some of the biggest names in the sporting industry since that moment, Tamra has been in the limelight ever since. Besides starting her fashion label that represents her unique style, she was also fortunate enough to start her fashion label.

Tamra Dae

“I for sure never thought would ever happen for a short muscular girl with bad skin. But I wanted it bad and wasn’t going to stop until I found a way in.”

While she always dreamed of being a fashion and fitness model, she never presumed she would be doing fashion shoots and working in bodybuilding as a career. In particular, since she did not see herself as the most prominent. Tamra considered herself a “short muscular girl with bad skin.” Despite her fears, Tamra persisted and made her dreams come true.

Social Media and Future Plans

Her success has been heavily impacted by her use of social media, Tamra says. However, she continues to work hard to become even more successful. The model also admits it hasn’t been a smooth ride, there have been many hindrances in her way, but with the right amount of planning and preparation, she has continued to grow both physically and professionally.

Tamra Dae

“Social media has played such a big role in my success and continued growth. However, it hasn’t always been easy, and I have hit roadblocks. But, I have been very strategic in my planning.”

Tamra’s next big plan is to continue building her own fashion brand that will be totally unusual and personal to her. She wants to share it with all of her fans and followers around the world and make it an immense success.

“My next step is to build my own brand that is something very personal to me, and it can be shared with all of my wonderful followers!”

Training

Keeping it Simple

Tamra loves bodybuilding, but she still likes to mix it up and will use some of the techniques she acquired from soccer, something along the lines of weights, and high-intensity interval training is her favorite mix.

Tamra is intelligent about training, she understands how important it is to listen to her body as opposed to following a strict program, which can lead to further injuries.

  • Monday: Hamstrings/Glutes
  • Tuesday: Shoulder/Triceps
  • Wednesday: Back/Abs
  • Thursday: Rest Day
  • Friday: Legs/Plyos
  • Saturday: Rest
  • Sunday: Rest

Tamra’s Workout

Monday: Hamstrings/Glutes

  • Smith Machine Squats (increasing weight) 4 x 10/8/6/4
  • Goblet Squats 3 x 12
  • Bulgarian Split Squats 3 x 12 (each leg)
  • Leg Press (increasing weight) 3 x 25/15/10
  • Seated Leg Curl 3 x 12
  • Cable Kickbacks 4 x 25

Tuesday: Shoulder/Triceps

  • Dumbbell Fly’s 4 x 12
  • Cable External Rotations 3 x 12
  • Overhead Rope Extensions 3 x 12
  • Incline Dumbbell Shoulder Press 3 x 12
  • Bent-Over Cable Extensions 3 x 15
  • Push-Ups 1 x Failure

Wednesday: Back/Abs

  • Wide-Grip Lat Pulldowns 3 x 12
  • Bent-Over Barbell Rows 3 x 12
  • Seated Rows 3 x 12
  • TRX Inverted Rows 3 x 12
  • Hanging Leg Raises 3 x 15
  • Russian Twists (using medicine ball) 3 x 25

Tamra Dae

Thursday: Rest Day

  • Recovery

Friday: Legs/Plyos

  • Leg Extensions (increasing weight) 3 x 25/15/10
  • Barbell Front Squats 3 x Failure
  • Skiers 3 x 20 (each leg)
  • Toe Touches to Box 3 x 60
  • Jumping Jacks 100
  • Box Jumps 3 x 12
  • Side Shuffles 3 x 10 (each side)

Saturday: Rest

Sunday: Rest

“I think it’s really all about finding what works for you and will give you the best results.”

Everyone looking to become stronger and stay fit should do a few exercises Tamra always prescribes. Check out these exercises:

Tamra’s Top 3

  1. Bulgarian Split Squats: “Really help with the weakest part of my body, my hamstrings! Using dumbbells for this exercise works my arms and shoulders too.”
  2. Cable Kickbacks: “I love these because you can do so many variations that will target hamstrings, the glutes, and the inner and outer leg which makes it a multi-functional exercise.”
  3. Push-Ups: “I like this exercise because you don’t have to do many for them to be effective.”
    “I only drink a protein shake after a heavy lifting session. Otherwise, I stick to food for my protein sources. I take a multivitamin and a vitamin for my immune system in the afternoon; that’s it!”

That was all about the workout routine that Tamra Dae does in her daily life. She makes sure that she is pushing it 10 times harder than she is in the gym. She is the one who would focus a lot on results and would go and get it. In the following sections, we will try to decipher her meal plans too.

Tamra Dae Diet Plan

In terms of protein and other macros, Tamra prefers to keep things simple and uses mainly whole foods. Generally, she only drinks protein shakes after a very heavy weights session. On the other hand, she will take a multivitamin in the afternoon to strengthen her immune system.

Tamra Dae

Tamra Dae sticks to whole food sources of macronutrients and protein for her macros. Occasionally, she drinks protein shakes after very intense weight training sessions. As part of her immune system strengthening routine, Tamra Dae takes a multivitamin in the afternoon.

For muscular bodybuilders to stay lean, they should consume a healthy diet full of proteins. Tamra Dae’s favorites include lean proteins such as chicken and fish, as well as red meat occasionally. Tailoring Tamra’s diet to match her training goals is very significant. Tamra drinks coffee in the morning to help her stay energetic during workouts.

Tamra Dae

Up The Protein

Since Tamra is quite muscular, she knows that she requires to nourish her body with the right foods, especially protein. The majority of her diet consists of lean proteins such as chicken and fish, but she occasionally consumes red meat. According to her, her diet varies based on her training goals, but she declares, “I always start the day with a cup of coffee.””

Tamra’s regular diet might look like this:

Tamra’s Diet

  • Meal 1: 1 Whole Egg, 3 Egg Whites, 1 slice Toast or ½ cup Oats and 2 tablespoons Raisins
  • Meal 2: 3-5 ounces Chicken, Fish, or Red Meat, ½ cup Beans and 3 ounces Asparagus or Brussel Sprouts and ½ Potato (on days before heavy lifting)
  • Meal 3: 1 scoop Protein
  • Meal 4: 3-5 ounces Lean Meat, 3 ounces Asparagus, Broccoli or Green Beans and 2 ounces Brown Rice or Quinoa
  • Meal 5: 1 Apple and 1 tablespoon Peanut Butter

In the beginning, Tamra was inspired by her mother and father who were both bodybuilders; they taught her everything she needs to know about training, when to train, and what to train. Despite her family’s influence, fitness wasn’t just the outcome of her genetics.

Tamra Dae

Tamra says; “I have always been very self-motivated and driven. I have never had anyone in my life push me to do anything. I’ve always wanted the best for myself whether that was my grades in school, athletic achievements, or business goals.”

Furthermore, she has a huge following on social media and is constantly supporting her huge fan base. People around the world consider her an inspiration in pursuing their dreams and achieving the body they desire. The huge number of supporters she has around the world has made her an inspiration.

That was all bout the meals that Tamra Dae includes in her diet to stay fit and strong. These meals help her stay quite active in the gym and energize her. Tamra Dae is not the one who will take a lot of supplements and focuses on aging her macros from the real and natural food choices.

Tamra Dae Fitness Interview

How did you get started with bodybuilding?

I was a former soccer player and after three years of inactivity, I couldn’t stand being out of shape anymore. At the time, I didn’t really know how to ‘workout’ because all I knew was training for soccer. My parents were both former bodybuilders, so I went to my dad and told him I was going to enter a show. I signed up for my first show and gave myself five weeks to get into shape!

Where does your motivation come from?

I have always been very self-motivated and driven. I have never had anyone in my life push me to do anything. I’ve always wanted the best for myself whether that was my grades in school, athletic achievements, or business goals. Once I found fitness and realized that I could make something for myself in this arena, I set my sights on bigger dreams and goals!

Tamra Dae

How did you get involved in the fashion industry, and what do you love most about it?

I studied fashion design in college before I switched my major. But, I’ve always been interested in fashion and have been pretty much into anything creative. The fashion industry and modeling ironically enough came about through a former coworker who asked me if I wanted to model for an online company. I said “of course” because I absolutely loved shopping at their stores at my mall! At the time, I had only dreamt of doing stuff like I’m doing now. Modeling, I for sure never thought would ever happen for a short muscular girl with bad skin. (Laughs) But I wanted it bad and wasn’t going to stop until I found a way in. Social media has played such a big role in my success and continued growth. However, it hasn’t always been easy, and I have hit roadblocks. But, I have been very strategic in my planning. My next step is to build my own brand that is something very personal to me, and it can be shared with all of my wonderful followers!

What’s your most memorable photoshoot or the funniest thing that’s happened on a shoot?

My most memorable shoot has to be in the desert in Las Vegas with Mike Tang and Cristina Pilo at dusk. During the photo shoot, the sun was going down, the chill factor was so ridiculous, and I had to get fully submerged into a random body of water. As soon as my feet went into that water they went completely numb and it took me hours to feel my body again! I was also covered in mosquito bites, but it was completely worth it for the final product!

What workout routine has worked best for you?

I love to incorporate the training I learned while playing soccer, with weights and HIIT! Depending on how my body feels I might add another day or choose to rest for three. It is crucial to understand this because I think it’s more important to listen to my body than to follow a strict program.

Tamra Dae

What is the secret to your incredible glute development?

First and foremost, it’s genetics! My mom has great glutes, “sorry mom, but you do!” It’s also from years of playing soccer. Later, I learned how to develop my glute muscles from bodybuilders and through other techniques from exercise and dance.

I think it’s really all about finding what works for you and will give you the best results.

What is your diet like?

I have a lot of muscle, and my muscles need to be fed often! So I eat a lot of protein and incorporate it into each meal. For the most part, I opt for lean sources of protein, but sometimes I will have red meat. My diet varies greatly depending on my goals, but I always start my morning with coffee!

Tamra Dae

What is your supplementation like?

I only drink a protein shake after a heavy lifting session. Otherwise, I stick to food for my protein sources. I take a multivitamin and a vitamin for my immune system in the afternoon; that’s it!

What are your hobbies and interests outside of the gym?

I am in love with building my business. So right now, to me, that’s creative and ‘fun!’ Otherwise, I enjoy relaxing in my house watching cooking shows, documentaries, and anything funny, or travel-related on Netflix.

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