1. Biography
• Name: Amy Fetzer
• Age: 26
• Height: 5’ 4”
• Weight (Contest): 114 lbs.
• Weight (Off-Season): 119 lbs.
• Body Fat: 10%
• Hometown: Boulder, CO
• Gym: Bank of Colorado Event Center
• Profession: Wife , Mother, Real Estate Agent, Car Sales Person, Model
2. What got you started in bodybuilding/fitness?
I started in Feb. 2010, so about one year ago. My 1st competition was the Warrior Classic in Loveland, Colorado in Aug 2010, where I placed 7th in the Bikini B Class.
I trained all summer long non-stop to get ready! My 7-year-old daughter was on summer break so that meant 5 AM gym trips and 6 PM gym trips daily, five days a week and every weekend (trying to get in what I could)!
I had to feed my family normally while trying to maintain a show quality / eat clean diet, which was the hardest part I believe!
I remember Carrera, my daughter having a candy bar and me “holding” it for her when I ate half of it in one bite…I was craving sweets so bad—lol! I trained myself getting tips from who ever I could on diet and workouts along the way!!
3. What keeps you motivated to train?
Looking at my role models like, Jamie Eason, Stacey Oster Thompson, Amanda Adams, & Abbie Burrows, just to name a few.
I know if I focus on the long term goals, I can stay on track!!
I remember what it took to get to where I am and keep minimal junk food in my home.
4. What workout plan has worked best for you?
I do cardio about six days a week when training 45 to 60 min a day and 4 days a week off season. I weight train about 4 days a week, one hour at a time (making sure to change up muscle groups and cardio machines to prevent my body from growing accustomed to a workout). I do 45 min-60 min of cardio daily.
Monday: Arms
• Dumbbell curls 15 lbs 10 reps 3 sets
• Dumbbell kick backs 15lbs 10 reps 3 sets
• Military press 45 lbs 10 reps 3 sets
• Lat pull down 45 lbs 12reps 3 sets
• Preacher curl 45 lbs 10reps 3 sets
• Bent over row 55 lbs 10 reps 3 sets
Tuesday Legs
• Lunges weighted at 20 lbs 15 reps 3 sets
• Squats weighted from 45 lbs to 160 lbs 15 to 10 reps and 3 sets (heavy some days others not). Max is 210 lb squat.
• Dead lifts weighted at 90lbs to 210 lbs 90 10 reps 3 sets max 210 1 rep 3 sets
• Leg press 125 lbs 12 reps 3 sets, calf raise 90 lbs 12 reps 3 sets, leg extension 45 lbs 12 reps 3 sets
Wednesdays: Abs and Core
• P90X Ab Ripper X weeks about 25 min core work
• Or ball twists 10 lbs 60 twists 3 sets
• V up roll ups 15 reps 4 sets
• Plank 1 min 3 sets
• Back extension weighted at 25 lbs 15 reps 3 sets
• Yoga ball roll ups 15 reps 3 sets
• Side plank 30 sec per side 3 sets each side
• Mountain climber 1 min 2 sets
• Bicycle 30 sec 3 sets
Thursdays: Cardio
For cardio, I mix it up as much as possible. Here are some examples:
• Running bleachers at the local high school for 45 minutes
• Walk on the treadmill, 60 min 15% incline 4.2 mph
• Treadmill HIIT sprints, 30 sec at 9mph then 1 min at 3.5 for a total of 30 min
• Stair stepper, 45 min level 10
• Elliptical, 60 min level 13
• Cross trainer changing levels from 3 to 15 for 56 minutes.
* I alternate all of the above weekly one a day except for Thursdays when I do two different cardio workouts.
Friday
• Kickboxing cardio class 60 min using 5 lb weights (much like Tae Bo).
Saturday: Cardio
Sunday: OFF
5. What is your philosophy about cardio?
I am a cardio queen, I love it! Cardio takes my stress away and gives me energy for the rest of my day. I do cardio about six days a week when training 45 to 60 min a day and four days a week off-season.
6. What is your philosophy about weight training?
Weight training makes me feel strong and capable! I love it; I enjoy lifting heavy with my best deadlift being 210 lbs and best squat 200 lbs!
7. Do you prefer HIIT or steady state cardio?
Both. I love changing it up. I like alternating between high intensity interval training and steady state cardio doing 15% incline at 4 mph for 60 minutes.
8. What are your top 5 favorite exercises?
• Lunges
• Squats
• Military Press
• Running Sprints
• Walking my dog uphill :)
9. What is your philosophy about nutrition?
What you eat is what you are! I eat as clean as I can and when I have a craving for junk I do allow myself a bit to not feel deprived. That seems to help limit the cravings.
10. What nutrition plan has worked best for you?
• Meal 1: 100% natural oatmeal, with a squirt of honey, 2 egg whites and a grapefruit
• Meal 2: Protein shake / Supplements
• Current Supplements are: Hi-Tech Pharmaceuticals – Lipodrene, I take 2 every AM before my 1st workout, then Adderllin by Needtobuildmuscle.com after lunch, CLA 2x a day and L-Carnitine 4x a day mixed with a good multi-vitamin & fish oil
• Meal 3: Beans on a flaxseed tortilla, or salmon (or other fish), with veggies steamed with 1 tsp. of olive oil
• Meal 4: 2 apples or oranges
• Meal 5: Fish or beans, veggies and a grapefruit
11. What is your favorite cheat food?
M&M’s or Pizza.
12. What is your favorite health food?
100% natural peanut butter.
13. What supplements have given you the greatest gains?
Need 2 Slin by needtobuildmuscle.com and D4 Thermal Shock by Cellucor both helped me blast through my “cover” or old fat and show lean muscle mass in no time.
14. What does your pre and post workout nutrition consist of?
• Pre-workout: Currently I use two Lipodrene.
• Post-workout: I use whey to build protein by NeedtoBuildMuscle.
15. Which tools have helped you most with your nutrition and training?
Bodybuilding.com, MuscleDog.com, NeedToBuildMuscle.com forums, and friends in the NPC. I like reading Oxygen Magazine’s recipes, training logs and fitness/nutritional articles. I also love Hers Fitness, Fitness RX and Status Fitness Magazine!!!
16. Have online resources (social networks) helped you in your training?
Bodybuilding.com, Muscledog.com, Needtobuildmuscle.com’s form training information and support networks and Facebook for connecting me to other athletes which keep me motivated!
17. Where is the first place you turn to when looking for training / fitness / nutrition advice? Why?
My friends @ needtobuildmuscle.com, bikini competitors, and my Facebook fitness friends.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Jamie Eason, Stacey Oster Thompson, Amanda Adams & Abbie Burrows…just to name a few.
19. What obstacles have you had to overcome?
Self-confidence. When I started I had a low self esteem. By going through this process and doing my 1st show, I can honestly say that I am more confident now. I thank my loving husband’s support and other close friends who believe in me!!
20. What was the biggest mistake you made when you first started training?
Overtraining too many muscle groups at a time more than one day in a row!!!
21. What tips would you give to a beginner?
Take it one day at a time and train one muscle group one day, once a week.
22. What are your future fitness goals?
I want to make it to the IFBB Pro Bikini someday. I want to do more fitness modeling, and be in a fitness magazine!
23. Where can we find you on MuscleDog.com?
Check out my profile AmyFetzer, and be sure to add me. You can check out my photos, fitness stats, favorites and more!
