1. Biography
• Name: Tiffany Riley
• Age: 33
• Height: 5’5 ½”
• Weight (Contest): 118 lbs.
• Weight (Off-Season): 130 lbs.
• Body Fat: 14 %
• Hometown: Montana
• Gym: Physical Therapy Down Under & Fitness Center
• Profession: Stay-at-home mom
2. What got you started in bodybuilding/fitness?
After having four kids (youngest is a 1-yr-old, oldest is 11 years old), I wanted my body back. I wasn’t sure I could do it, but found an online contest that really motivated me. I turned to lifting weights five days a week, and my body’s results were even better than before having children!! Plus, I feel so much healthier.
3. What keeps you motivated to train?
The results I see in the mirror everyday! Also, the support from my family is extremely important. Just feeling better is motivation as well.
4. What workout plan has worked best for you?
I usually do 3-4 sets of each below exercise (10-12 reps of each).
Day 1: Legs / Abs
• Step-ups
• Leg Extensions
• Leg Curls
• Stiff Legged Deadlifts
• Standing Calf Raises
• Seated Calf Raises
• Reverse Crunches
• Ball Crunches
Day 2: Back / Chest
• Lat Pulldowns
• Barbell Rows
• Seated Cable Rows
• Straight Arm Pulldowns
• Bench Presses
• Incline DB Presses
• Incline DB Flies
Day 3: 30 minutes of HIIT Cardio
Day 4: Shoulders / Abs
• DB Shoulder Presses
• Upright Rows
• One Arm Lateral Raises
• Bent Over Lateral Raises
• Decline Crunches
• Oblique Crunches
Day 5: Bi’s / Tri’s
• Alternating DB Curls
• Cable Curls
• EZ Bar Preacher Curls
• Smith Close Grip Bench Presses
• Tricep Pushdowns
• Tricep Extensions
Days 6 & 7: Rest
5. What is your philosophy about cardio?
If I need to do it to burn a few extra calories, I will add it, and then it’s only HIIT training. I think too much cardio can be a bad thing and backfire on your muscle gains if not done properly.
6. What is your philosophy about weight training?
I always lift as heavy as I can. The more lean mass I have, the more fat my body will burn at a resting state. I am always willing to learn something new as well.
7. Do you prefer HIIT or steady state cardio?
I prefer HIIT. I like one minute intervals of running and walking. Sometimes I will do incline HIIT, where instead of speeding up, I keep the speed the same and adjust the ramp to 15 percent and do one minute intervals like that.
8. What are your top 5 favorite exercises?
I love squats, lunges, shoulder presses, leg curls and abs!
9. What is your philosophy about nutrition?
Clean eating is the only way to go. Also, making sure your body is getting enough calories. Junk food will just bog you down and zap all of your energy from you.
10. What nutrition plan has worked best for you?
Five to six meals a day. My focus is on making sure I get enough protein (1.5 grams per pound of bodyweight).
A typical day would look like this:
• 5 egg whites, 1/2 cup oats
• Post workout: 1 scoop protein*
• 4 oz chicken, 1/2 cup brown rice, 1/2 cup green beans
• 1 scoop protein, 12 almonds
• 4 oz fish, salad, vinaigrette
• 1 scoop casein, 12 almonds
*All proteins are mixed with water.
11. What is your favorite cheat food?
Nachos, pizza and beer!
12. What is your favorite health food?
Almonds and peanut butter (in moderation of course)! I also LOVE salad with shrimp.
13. What supplements have given you the greatest gains?
Double-T Sports CreaDyl, Double-T Sports NO-Beta, Optimum Nutrition Casein and Whey Protein.
14. What does your pre and post workout nutrition consist of?
One scoop of whey protein before and one scoop of whey protein after, with half of a banana for carbs.
15. Which tools have helped you most with your nutrition and training?
Following a strict plan and not giving up. You will have off weeks and you have to push through. It’s definitely a challenge, but also part of the fun. I love learning new things so I switch up my routine often. I make sure to log everything I eat to make sure I am getting all my macros for the day.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Yes, I love researching online for any way to better what I am doing, or to add something new.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Magazines and online sources. I did this transformation alone, with no trainer, nutritionist, or anything. I have learned A LOT from self-teaching by using these resources.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Jaime Eason is by far my favorite role model.
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
Working around my four children isn’t always easy. I have to wake up at 5 am every morning and train before my children are out of bed. Also, I overcame a major surgery with my last baby, leaving a scar clear up to my belly button. I was afraid of how this would affect the development of my abs, but it turns out they are fine!!
20. What was the biggest mistake you made when you first started training?
Improper form, resulting in minor injuries. Also, trying to lift heavier and not focusing on the actual lift itself.
21. What tips would you give to a beginner?
Set a goal and don’t stray. Find an eating plan that works for you and make sure to have someone show you proper lifting form if you aren’t sure how to do it yourself. Support from family and friends is also critical. It can be the difference between making or breaking you. If you ever have questions, look them up if you can’t figure something out. There are all sorts of resources out there to benefit you. Also, don’t be afraid to ask someone who has accomplished what you would like to achieve about how they did it. Or, just ask for tips!!
22. What are your future fitness goals?
I would like to add some more size to my upper body, primarily my shoulders!! Also, maybe someday to do a show.
23. Where can we find you on MuscleDog.com?
Check out my profile and be sure to add me as a friend. You can view my photo gallery there as well, where my before and after pics are shown.