1. Biography
• Name: Elizabeth Hronek-Atkins
• Age: 28
• Height: 5’6 ¼”
• Weight (Contest): 123 lbs.
• Weight (Off-Season): 135 lbs.
• Body Fat: 9%
• Hometown: Winston Salem, NC
• Gym: Elite Physiques 365
• Profession: Personal Trainer
2. What got you started in bodybuilding/fitness?
My initial goal was just to lose weight. After losing over 100 pounds, I decided I needed a new goal. My next goal was to step on stage as a figure competitor.
3. What keeps you motivated to train?
Coming from the background that I did (being obese), I always know that it is a possibility to gain weight. Knowing how hard it is to lose that weight is part of my motivation to keep training. I also have an interest in constantly improving my physique.
4. What workout plan has worked best for you?
Day 1: Legs & Shoulders
Legs
• Barbell Squats 3 x 12
• Abductors 3 x 12
• Adductors 3 x 12
Shoulders
• Barbell Shoulder presses (to the front) 3 x 12
• DB lateral Raises 3 x 12
• DB bent over raises 3 x 12
• DB shoulder presses 3 x 12
Day 2: Back, Arms, & Abs
Back
• Rope cable rows 3 x 12
• Lat Pulldowns 3 x 12
• Hyperextensions 3 x 12
Arms
• Rope Cable bicep curls 3 x 12
• Rope cable press downs 3 x 12
• DB Hammer curls 3 x 12
• DB Lying tricep extensions 3 x 12
Abs
• Ab Machine 4 x 25
• Knees to chest 4 x 25
Day 3:
• Lunges around the track with push-ups at each lap
• Calf raises 4 x 25
Day 4: Delts & Abs
Delts
• DB Alternating Raises 3 x 12
• DB Shoulder Presses 3 x 12
• DB Lateral Raises on bench 3 x 12
• DB Bent over raises 3 x 12
Abs
• Weighted Ab machine 8 x 25
Day 5: Legs, Arms & Abs
Legs
• Squats 3x 12
• Leg extension 3x 12
Arms
• Cable bicep curls 3x 12
• Cable tricep extensions 3x 12
Abs
• Ab Machine 4 x 25
• Knees to chest 4 x 25
Day 6: Cardio only
Day 7: OFF
5. What is your philosophy about cardio?
You have to get rid of that body fat, so I think it is a must. In the off-season, I don’t think it is as necessary, but once you start getting ready for competition it is a must-have!
6. What is your philosophy about weight training?
CONSTANT CHANGE: I rarely do the same workout two times in a row. I always switch up the workouts so that my body doesn’t get used to any exercise. I go from high reps and light weight to low reps and high weight, to body weight high intensity. Go as hard as you can, keeping perfect form/posture.
7. Do you prefer HIIT or steady state cardio?
I like to alternate between the two to keep my body guessing.
8. What are your top 5 favorite exercises?
• I love kickbacks!
• Leg extensions
• Bicep curls
• Rows
• Ab machine
9. What is your philosophy about nutrition?
Nutrition is what will make or break all of your hard work at the gym. It is very important for me to eat clean even in the off-season. I keep low flour and sugar with high protein and veggies.
10. What nutrition plan has worked best for you?
Meal 1:
-1/4 cup dry oat bran, 1 scoop whey protein
- Coffee/Tea
Meal 2:
- 6 egg whites
- Spinach
- 1/2 plain sweet potato
Meal 3:
- Salad
- 6 oz. chicken breast
- 1/2 plain sweet potato
Meal 4:
- 1/3 lb. 99% lean ground turkey cooked
- Broccoli
Meal 5 (post-workout):
- 1 scoop whey protein
Meal 6:
- 1/3 lb. 99% lean ground turkey
- Spinach
11. What is your favorite cheat food?
Quesadillas, Nachos, General Tso’s, and CHOCOLATE.
12. What is your favorite health food?
Prosource and Body Fortress whey protein, sweet potato, and oatmeal and oat bran.
13. What supplements have given you the greatest gains?
• 5 grams GNC Pro Performance Rapid Drive BCAA 5000 (Fruit Punch)
• 3 grams GNC Pro Performance L-Glutamine powder
• 1 capsule GNC Pro Performance L-Carnitine capsules
• Whey protein; I switch them up.
- Body Fortress Whey protein: Chocolate and Vanilla
- BSN Lean Dessert protein: Cinnamon Roll and Chocolate Coconut Candy
- Prosource Protein: Cinnamon Roll, and Blueberry Crunch
• Interchange with the 4pm whey protein and the protein bars I switch up.
- Supreme Protein: Chocolate Carmel Cookie Crunch
- Pure Protein Bars: S’mores, Blueberry Crumb Cake
14. What does your pre and post-workout nutrition consist of?
Pre-workout: Chicken and broccoli
Post-workout: Whey protein shake
15. Which tools have helped you most with your nutrition and training?
This would be keeping a supportive network of people around you…I don’t use any other “tools.” Also, being a personal trainer helps me to continue learning new and inventive ways of working muscle groups and trying different diets.
16. Where is the first place you turn to when looking for training / fitness / nutrition advice?
My husband, and then I constantly network with other competitors; I find MuscleDog.com to be very helpful.
17. What obstacles have you had to overcome?
I have lost over 140 lbs., quit smoking, and overcome homelessness.
18. What was the biggest mistake you made when you first started training?
Cutting out carbs—when I first started losing weight I did this. From that point on, I believed carbs were what caused me to be overweight. But after doing my research and learning more about my body, I realized that the right carbs actually HELPED me to lose weight—especially since I was working out so much.
19. What tips would you give to a beginner?
Take baby steps—if you try to do it all at once, it will become overwhelming!
20. What are your future fitness goals?
My next goal is to become an IFBB Pro.
21. Where can we find you on MuscleDog.com?
My username is QUEENofMINE. Check out my profile to see fitness stats, photos, favorites and more!
