1. Biography
• Name: Erin Dallacqua
• Age: 29
• Height: 5’3
• Weight (Contest): 124 lbs.
• Weight (Off-Season): 121 lbs.
• Body Fat: 9% (Contest): 135 lbs. (Off-season)
• Hometown: Detroit, MI.
• Gym: L.A. Fitness, Gold’s, Powerhouse
• Profession: Personal Trainer & Apartment Manager
2. What got you started in bodybuilding/fitness?
I always captivated with bodybuilding and weight training since watching it on TV as a child. I was fascinated with the idea of having control over how the body could be shaped and designed as desired. Once I decided to do a show, from then on I was hooked.
3. What keeps you motivated to train?
I love bodybuilding as a sport. The hard work, effort and sacrifice put in really shows. Fitness allows you to display your finished product, while also demonstrating the application of your strength, balance, flexibility, and power. Bodybuilding is an art-form, where I need to express myself, as I am also attracted to the physical prowess of the sport. I always feel there are areas which need improvement, which makes for a constant challenge. Also, I can’t stand to see and feel myself soft!
4. What workout plan has worked best for you?
I am a person whose always needed a lot of rest, so a regimented meal plan really keeps me on point, motivates me, and keeps me metabolically energized. I allow myself plenty of recuperation time, a clean off-season diet, and an hour and 15 minutes in the gym 4-5 days/ week. This keeps me efficient and in control with my lifestyle.
Day 1: Chest / Arms / Abs
• Treadmill: 10 minutes easy incline
• Wide Push-ups: 2 sets of 35 reps
• Triceps Push-ups: 2 sets of 35 reps
• Hanging Weighted Triceps Dips: 3 sets of 10 reps
• Cable Triceps: 3 drop sets of 15 reps
• Dumbbell Skull Crushers: 4 drop sets until failure
• Standing Barbell Curls: 3-4 sets of 15 reps
• Seated Dumbbell Biceps Curls: 3 sets of 10 reps or failure
• Dumbbell Zottman Curl: 3 sets of 10-15 reps or failure
• Oblique Twists: 3 sets of 25 reps
• Flat Bench Leg Raises: 3 sets of 25-30 reps
• Hanging Leg Raises in Captain’s Chair: 3 sets of 20 reps
• Jump Rope: 10 minutes
Day 2: Shoulders / Traps / Calves
• Treadmill: 10 minutes easy incline
• Military Press: 4 sets of 10-12 reps
• Arnold Presses: 3-4 sets of 10-12 reps
• Cleans: 4 sets of 15 reps
• Rear Delt Raises: 3 drop sets to failure
• Seated Dumbbell Shrugs: 3 sets of 15 reps
• Smith Machine Standing Calf Raises On Plate: 3 sets of 30 reps
• One Leg Bodyweight Calf Raises: 3 sets of 25 reps each leg
• Donkey Calf Raises: 3 sets of 50 rep
• Jump Rope: 10 minutes
Day 3: Legs
• Treadmill: 10 minutes easy incline
• Squats: 6 sets of 15 reps with 5 partial reps
• Leg Extensions: 3 drop sets of 10-15 reps
• Barbell Lunges: 3 sets of 25 reps
• Seated Hamstring Curls: 3 drop sets of 10-15 reps
• Lying Leg Curls: 4 sets to failure
• Jump Rope: 10 minutes
Day 4: Back / Abs / Calves
• Treadmill: 10 minutes easy incline
• Wide Push-ups: 2 sets of 35 reps
• Triceps Push-ups: 2 sets of 35 reps
• Reverse Barbell Rows: 3 sets of 15 reps
• Seated Cable Rows: 3 sets of 10-15 reps
• Hyperextensions: 3 sets of 12 reps
• Lat Pulldowns: 4 sets of 15 reps
• Reverse Crunches: 3 sets of 25 reps
• Oblique Crunches: 3 sets of 15 reps
• Smith Machine Standing Calf Raises On Plate: 3 sets of 30 reps
• One Leg Bodyweight Calf Raises: 3 sets of 25 reps each leg
• Donkey Calf Raises: 3 sets of 50 reps
• Jump Rope: 10 minute
Days 5 - 7: Off
5. What is your philosophy about cardio?
My attitude towards it is…hate it—hah! But seriously, it plays a necessary role in shaving body fat, muscular endurance, and overall health.
6. What is your philosophy about weight training?
I love to lift and love the size gains. I integrate free weights, machines, cables, and body weight exercises—as I feel there are beneficial parts to each.
7. Do you prefer HIIT or steady state cardio?
I feel that it’s good if your fat loss from cardio has hit a wall and is not responding, but overall it leaves me pretty depleted.
8. What are your top 5 favorite exercises?
I love doing anything involving abs, especially really challenging exercises (i.e. weighted hanging ab sit-ups, leg throws, and Bruce Lee leg raises). I also like “Arnolds” for shoulders and chin-ups for my back.
9. What is your philosophy about nutrition?
I keep the protein intake going every 2-3 hours with lean fish and no extra condiments, so I if I go over in my carb intake for the day, it balances out—allowing me to indulge in my cravings a bit more.
10. What nutrition plan has worked best for you?
Meal 1: Post Cardio
• 1/2 cup oats, cooked with 1 Tbsp. coconut butter and cinnamon
• 4 egg whites
• 1 yolk
Meal 2:
• 1 scoop ON Hydro Whey
• ½ an apple
Meal 3:
• 4-6 oz. grilled tilapia
• Small sweet potato with pumpkin spice
Meal 4:
• 4-6 oz. bass
• 1 cup sweet peas
• ½ cup oats with cinnamon
Meal 5: Before Bed
• Protein pancakes eaten plain or with sugar free syrup:
• 1.5 - 2 scoops Beverly Int. Muscle Provider
• 1/3 cup water
• 1/2 cup liquid egg whites
• Dash cinnamon
• 2 packets Splenda
11. What supplements have given you the greatest gains?
The milk peptides in the casein protein really sustain me and aid me through the workouts.
Morning:
• Optimum Flaxseed Oil: 2 capsules
• Apex FIT Multivitamin Performance: 1 tab
• ZMA: 20 mg
• Source Naturals Magnesium: 2 capsules
• Vitamin Code Raw Free Form Calcium: 2 capsules
• Higher Power Glutamine: 5g
Post Workout:
• Apex FIT Multivitamin Performance: 1 tab
• Higher Power Glutamine: 10g
• Scivation Xtend: 2 scoops
• Optimum Platinum Hydro whey: 1 scoop
12. What is your favorite cheat food?
Basically, anything chocolate, but particularly German chocolate cake.
13. What is your favorite health food?
Baked sweet potatoes.
14. What does your pre and post workout nutrition consist of?
• Pre-workout: 1 small sweet potato, 5 oz chicken breast, and half an apple.
• Post workout: Hydro Whey protein isolate.
15. Which tools have helped you most with your nutrition and training?
Food scale, coolers, and knowledge! Also, reading online resources and having working knowledge about nutrition.
16. Have online resources (social networks) helped you in your training?
Yes. Hardfitness.com, Genexmagazine.com, Bodybuilding.com, LMR Sports.com, RFOS.org, About-muscle.com, MuscleDog.com, and Bodyspace.com. These sights are very well put together and informative with the female focus.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I take in a little bit of everything and apply it to fit how my body responds nutritionally. Within the above mentioned websites, I look for researching criteria, changes, and any new insights in the industry.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Erin Riley, Misty Green, Kim Klein, Shannon Dey, Mindy O’Brien, and Jen Hendershott.
19. What obstacles have you had to overcome?
I have had to battle sprained ankles, ripped quadriceps, pulled hamstring, and overall constant fatigue due to hyperthyroidism. Relationships can definitely be strained during contest-prep. It is a time where you need to be selfish and significant others sometimes don’t understand the time, sacrifice, moodiness, and rest required; not to mention the off-season lifestyle maintenance that is necessary.
20. What was the biggest mistake you made when you first started training?
I made the mistake of going nuts after a contest and bloating up. My stomach wasn’t ready for certain food enzymes and consequently paid the price by re-introducing them back into my diet before it was ready, resulting in severe stomach pain. And then being too carb-fearful and not eating enough of them during the off-season, for fear of fat gain—which resulted in looking too flat.
21. What tips would you give to a beginner?
Find that right personal balance with conditioning and overall appearance.
22. What are your future fitness goals?
Take the fitness aspect as far as I can, as long as a can and help future competitors who need guidance. Also, to improve my size, strength, and agility.
23. Where can we find you on MuscleDog.com?
Check out my profile, ed209! From there, you can access my bio, fitness stats and more.