1. Biography
• Name: Oliya Melnichuk
• Age: 28
• Height: 5’6
• Weight (Contest): 125 lbs.
• Weight (Off-Season): 130 lbs.
• Body Fat: Varies between off-season and contest, but I usually just go by the mirror not the calipers.
• Hometown: A small town in Ukraine (now living in Tampa, FL)
• Gym: Lifestyle Family Fitness in Tampa and Powerhouse North (yes, I have 2 gym memberships JUST IN CASE one is closed…LOL).
• Profession: Veterinary Assistant/Surgery Nurse and a full time student majoring in science. Hoping to become a vet ONE DAY!
2. What got you started in bodybuilding/fitness?
Since I can remember, I always used to be made fun of for being very thin. I had a rough childhood and teenage years dealing with kids picking on me for being a “string bean,” on top of being an immigrant kid. No matter how much I’d eat I could never gain weight. I’d sit and browse through the fitness magazines admiring all the muscular/toned girls and dreamt that one day I could become one of them. I joined the gym in hopes that it would help me gain some muscle and hopefully help me gain some self-confidence.
I’ve been hooked ever since. In 2009, I finally overcame my stage fear and spent the next year and a half competing in Bikini division on a national level. At the end of 2010 I realized that Bikini wasn’t for me and I have finally decided to switch to Figure, which was my original choice to begin with, but I believe that by taking the little steps towards my goals I have learned much more and have gained a great amount of wisdom along with wonderful friends I have made in the industry so far.
In December of 2010, I became an NPC Florida State Judge, which was a dream come true as well. In the beginning of 2011, I launched a Posing Trunks Line called TRUE IRON Posing Wear. I’m looking forward to it becoming the next best thing, as I have put so much hard work into this project, but all in time!
Being an NPC Figure competitor, a Judge, Fitness Model and a Lifestyle Coach, I am climbing the ladder of success one step at a time, while trying to contribute as much as possible to the fitness industry on so many levels. Life is what you make it!
3. What keeps you motivated to train?
My reflection in the mirror. I am my own worst critic and I believe I speak for most of us when I say it (laughing).
4. What workout plan has worked best for you?
I believe in changing things around every 2 to 3 weeks to keep your body guessing and avoiding plateaus. Also, unlike most, I do not count my reps as I train with moderate to heavy weights and do as many reps as I can.
Day 1: Shoulders / Calves
• Incline Treadmill: 1 hour
• Dumbbell Seated Shoulder Press: 4 sets to failure
• Standing Dumbbell Lateral Raises: 4 sets to failure
• Reverse Flyes: 4 sets to failure
• Upright Barbell Rows: 4 sets to failure
• Standing Calf Raises: 4 sets to failure
• Seated Calf Raises: 4 sets to failure
Day 2: Cardio Only
• Stepmill: 1 hour
Day 3: Chest / Biceps / Abs
• Incline Treadmill: 1 hour
• Pushups: 4 sets to failure
• Flat Bench Barbell Press: 4 sets to failure
• Incline Dumbbell Flyes: 4 sets to failure
• Barbell Curls: 4 sets to failure
• Hammer Curls: 4 sets to failure
• Concentration Curls: 4 sets to failure
• High Cable Curls: 4 sets to failure
• Crunches: 4 sets to failure
• Leg Raises: 4 sets to failure
Day 4: Legs
• Leg Extensions: 4 sets to failure
• Leg Curls: 4 sets to failure
• Smith Machine Squats: 4 sets to failure
• Leg Press: 4 sets to failure
• Deadlifts: 4 sets to failure
• Walking Lunges: 4 sets to failure
Day 5: Cardio Only
• Stepmill: 1 hour
Day 6: Back / Triceps / Calves
• Incline Treadmill: 1 hour
• Lat Pulldowns: 4 sets to failure
• Reverse Lat Pulldowns: 4 sets to failure
• Bent Over Rows: 4 sets to failure
• Seated Rows: 2 sets to failure (wide grip), 2 sets to failure (narrow grip)
• Tricep Pushdowns: 4 sets to failure
• Overhead Triceps Extensions: 4 sets to failure
• Dumbbell Kickbacks: 4 sets to failure
• Bench Dips: 4 sets to failure
• Standing Calf Raises: 4 sets to failure
• Seated Calf Raises: 4 sets to failure
Day 7: Cardio Only
• Stepmill: 1 hour
5. What is your philosophy about cardio?
Thirty minutes a day keeps the fat away. I never used to do it before, but as I have grown and gotten older, my metabolism is finally slowing down, not by much but enough for me to jump on the treadmill and do half hour a day during off-season.
6. What is your philosophy about weight training?
I personally don’t count reps, It seems to work for my body type and I like the results so I stick to what works. Everyone is different and I could never recommend the same thing I do to someone else. You know your body and if you don’t, with enough trial and error you will finally realize what works for you and what doesn’t. Nobody knows your body like YOU do.
7. Do you prefer HIIT or steady state cardio?
I prefer steady state cardio, once again, it is my personal preference and I’m sure not everyone can relate and say that it works for them. But I like to switch things around to keep my body guessing…so with me, you never know what’s coming next.
8. What are your top 5 favorite exercises?
• Barbell curls
• Lat pulldowns
• Smith machine squats
• Walking lunges with dumbbells
• Ab Coaster (I love that thing!!!)
9. What is your philosophy about nutrition?
You are what you eat. I believe that says it all.
10. What nutrition plan has worked best for you?
Meal 1:
• 6 egg whites
• 1/4 cup cream of rice
• 10g MCT oil
Meal 2:
• 6 oz chicken breast
• 1/3 cup brown rice
• 1 cup greens
• 1 oz almonds
Meal 3: Post Workout
• 40g whey protein isolate
Meal 4:
• 6 oz of fish
• 1/3 cup of brown rice
• 1 cup of greens
• 1 oz almonds
Meal 5:
• 6 oz fish/chicken
• 1 cup mixed greens
• 1 oz almonds
Meal 6: Before Bed
• 40g whey protein isolate
• 1 scoop powdered fiber
11. What is your favorite cheat food?
Pistachio Ice-cream (but it has to be in a waffle cone, otherwise I won’t be totally satisfied) and Reeses PB shake from Baskin Robins.
12. What is your favorite health food?
Swai fish with brown rice and spinach. Yum!
13. What supplements have given you the greatest gains?
Dymatize Protein, Gaspari SizeOn (pre-contest), Shredz Fat Burner and Multi Muscle Complete Multi-Vitamin Supplement, Vitargo.
14. What does your pre and post workout nutrition consist of?
• Pre – Chicken breast, brown rice, greens and almonds 2 hours before the gym.
• Post – Protein shake with 40g of protein powder, Glutamine, Creatine and half a scoop of Vitargo.
15. Have online resources (social networks) helped you in your training?
Nothing works for me like the motivational YouTube training videos. There is so much determination and dedication in those videos and it’s a powerful thing to be able to absorb it and bring that passion into the gym with you.
16. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I am pretty much my own guru at this point and as I said earlier, nobody else knows your body like you do. All you have to do is learn to listen to it and you will never need anyone to help you reach your fitness goals. Beginners need guidance, but once you have been in this for a few years you should be able to listen to your body and do what works for YOU.
17. Who are your favorite fitness/bodybuilder competitors or role models?
My fiancé, Walter Santoni. He is a great inspiration to me and a true ambassador of the sport. Jay Cutler and Kai Green are the two pros I find extremely inspiring.
18. What obstacles have you had to overcome?
My entire life has been nothing but obstacles, from early childhood until now. Every day you face road blocks and stop signs but nothing can stop a person who doesn’t know what it’s like to give up. Fear is the one thing I do not know the definition of, nor do I believe in giving in to get what I want. I am climbing to the top slowly step by step, but MY journey is MINE and I’m enjoying every step of it.
19. What was the biggest mistake you made when you first started training?
Asking for advice from a billion different people all at once…I have never been more confused in my life as everyone has a different opinion and a different approach when it comes to the right way to get results. I have learned my lesson (LOL)!
20. What tips would you give to a beginner?
The level of your determination and your drive to succeed will separate you from the rest. Keep your eyes on the prize at all times; the prize is becoming a champion. There will be many distractions along the way, many setbacks…brush them off and don’t give up.
The only person you are letting down is yourself, as you are competing against yourself day in and day out, fighting your cravings, your urges, hiding your dehydrated and exhausted body underneath your gym hoodie from all those who don’t understand your lifestyle and therefore look down on you, just so they can look up to you later. It’s funny how life works. But remember that nothing is ever given, it’s earned. Time to get out there and earn the recognition you deserve!
21. What are your future fitness goals?
I have accomplished so much in the past year that at this point, I am very satisfied with where I stand. Since the launching of my True Iron Line of posing trunks I have been extremely busy and I’m working on the bikini line as well as some other accessories, but I will continue competing in figure and hopefully one day get my IFBB Pro Card—which is the dream of every girl who has ever competed.
Making a cover of a magazine would be an amazing experience. I believe there is a place and time for everything and my time will come sooner or later. For now I’m very content with just being given the opportunity to educate the beginners, which is such a wonderful experience as you seem them grow and succeed.
22. Where can we find you on MuscleDog.com?
Check out my profile TrueIronChick and be sure to add me as a friend when you find me. Check out my Facebook page too: www.facebook.com/perfectleefit.
