IFBB Bikini Pro Meredith Mack Talks With Simplyshredded.com

Quick Stats:

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

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.

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

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

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

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!

What is your supplementation like?

• Protein
• BCAA’s
• Multivitamin

Favorite Quote?

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

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