Profession: 
- Personal Trainer along with her husband and owner of
Ultimate Physique Personal Training studio in Fort Worth,
Texas
- Started competing 4 years ago, with my first show
being the Orange County Classic where I placed 5th, since
then I have been addicted
- Certified and authorized Adventure Boot Camp
Instructor/Owner through NESTA (National Exercise and
Sports Trainers Association. I run the only authorized Adventure Boot
Camp in Wisconsin!
- First Aid and CPR certified and am currently studying
for certification as a Nutritional Coach through NESTA, as
well as two additional personal training certifications
through ACE (American Council on Exercise) and ISSA
(International Sports Sciences Association)
Stats:
Age: 36
Height: 5"6"
Weight: 138 Off Season / 128
Contest
Married: Happily to Micah Hooker
Started
competing 4 years ago, with my first show being the Orange
County Classic where I placed 5th, since then I have been
addicted
Favorite Quote:
"If winning isnt everything, Why do they keep
score?" Vince Lombardi
Amy's Shred the
Fat Stack
Purpose:
My stack is called " Shred the Fat Stack", and it
consists off mostly ALR industries products which i will
explain more about in a minute. I have taken many
supplements over the years, and I have NEVER found
anything like theirs, they are amazing!
Stack Composition:
-
LEAN
DREAMS is uniquely designed to promote
relaxation and improved sleep.
Lean Dreams also fuels the
pathways
that result in prioritizing
fat
burning and lean tissue preservation.
Lean Dreams works by supporting GH
release, suppressing cortisol, targeting fat utilization,
promoting relaxation, rest and a more healthy sleep.
- TX
was specifically formulated to rev up your metabolism and
optimize your natural thyroid function.
-
ZERO
STIM sets the standard by which all other
stimulant-
free
fat loss products should be measured. Who wants to
be wired and jittery all day? It is truly one of the
finest and most effective stimulant-free products on
today’s market
-
POISON
Extreme
fat burner with no jitters... Its also time
released so that you have all day energy. Its
awesome!!
-
CHAINED
OUT - from ALR Industries sets a standard for
optimal performance supplementation.
Chain’d Out allows everyone
to enjoy supraphysiological and aesthetic results with
Non-Hormonal Branch Chain Amino Acids
(BCAA’s)!
-
JUNGLE
WARFARE combines very carefully engineered
herbal compounds that have been selected for their
specific effect on key components of the anabolic process
within the body. These specific ingredients work
synergistically to impact the body’s anabolic pathways and
optimize lean muscle acquisition without hormonal
down-regulation.
-
PRO-ANABOL
ALR Industries has designed what may well be the premiere
safe and truly effective pro-anabolic for both men and
women.
Off season Figure Training
Routine
5 day
plan with 20-40 mins cardio mild to moderate for 3-5 days
per week. I like to hit muscles twice per week for optimal
growth but you could also do a 5 day plan like so which hits
each muscle once per week.
1. Legs/Arms
2. Back/Abs/Obl
3.
Shoulders
4. Back
5. Chest
Day 1 - Legs, Back and Arms / Squats, Lat
Pulls, Stiff Deadlifts, Bar Curls, Calf Press, Triceps
Dips, Inner
Thigh, And Outer Thigh.
Day 2 - Chest, Butt and Core / Chest Press,
Obl. Crunches,
Peck Dec, Butt Machine, Knee Raises, Heal Press, Serratus Push
(higher reps, low weight, done for conditioning.)
Day 3 - Back, Hams, and Bis / Pull ups,
Chins, HamstringsCurls, Mid Back Row, Good Mornings,
Ham Curls on Body Ball, Reverse Peck DEC,Concentration
Curls.
Day 4 - Quads, Tris, Calves / Leg
Extensions, Walking Lunges, Triceps,
Kickbacks, Seated Calves, Triceps Pushdown, Standing Dumbbell Calve
Raises on step.
Day 5 - Chest, Core, Butt / Decline Pushups,
Dips, Butt Machine, V Sits, Back Extension on Body Ball, Pec
Fly on Ball, Crunches on Body Ball.
On Season Figure Training
Routine
Superset these exercises meaning you do a set of one then
immediately do a set of the other, then stretch, rest and
repeat up to desired sets.
Day 1 and 4 - Pullups / Chins, Deadlift /Bar
Curls, Lat Pull / Knee Raises, Mid Back Row / Crunches,
Preacher Curls / Hyper extensions, Concentration Curls and
Rope Cable Crunch.
Day 2 and 5 - Chest Dips / Decline Obliques,
Chest Press /Lying
Tricep Extension, Pec DEC / Rope Pushdowns, Oblique
Crunch, Tricep Dips / Oblique Knee Raises.
Day 3 and 6 - Squat / Shoulder Press, Leg
curls/ Side Delt Raise, Calve Press / Front Delt
Raise, Inner / Outer Thigh, Internal / External Rotator
Cuff, Butt Machine / Butt Blasters.
Sample Generic
Day Meal
Plan
Breakfast 3
egg whites,
1/2 cup of oatmeal, 1 tablespoon of all natural peanut
butter, 1 TX (ALR), 1 Zero stim (ALR), 1 Poison fat
burner ( ALR), 2 Pro Anabol (ALR), 1 Jungle
Warfare(ALR)
AM Snack 1 Power crunch bar, Or
Protein drink, A bottle water with Chained out (ALR)
Lunch 6oz lean protein ( Fish, chicken,
turkey) 1 cup veggies, 3/4 cup of brown rice, 1 TX, 1 Zero
Stim, I water bottle with chained out.
PM Snack 4oz Lean protein, 4 Oz potato
without the skin. 1 Bottle water with chained out
Dinner 4 oz lean protein with
medium salad, oil and vinegar, 6 almonds, 1/4 avacado.
Diet Structure &
Tips
Competition Preparation
When I start the process of getting ready for a figure
competition, I usually start out between 12
-13 weeks before the show, Mainly so I
can factor in what kind of weight needs to be lost, or
muscle that needs to be gained. Also, it gives me about 2
weeks before the show to rest and mentally prepare, that way
there are no surprises.
Because I Love to Eat, I make sure to have a last
fun filled weekend of delicious food. I know that the next
time I will be able to eat like that is when my show is
over and I am celebrating all of my hard work with my
family and friends. However, until about 8 weeks before my
show, I do allow myself one cheat meal per week. It prevents
me from going on a binge and still allows me a night to
socialize with family and friends. Once I start my
contest diet, I make sure to clean out all my cupboards and
refridgerator to ensure that there is nothing around to temp
me.
During my competition diet I take in about 1500
calories, with about 50% protein, 35% carbs, and 15% fats.
As I get closer to my show, I will start to cut back
more on carbs and increase my protein. Lowering carbs will
help me become lean, and increasing protein will help
maintain my muscle mass. I will also have some healthy fats
like all natural
peanut butter and almonds to give me energy,
as I lose some of my carbs.
Off Season Diet
During my off season diet, I take in about 1600
calories, with about 40% being protein, 47% being carbs, and
13% being fats. This diet allows me to have plenty of energy
to be able to work on the areas that need improvement. I
will focus on my weight training, and will only do 3-4 days
of cardio for 20-30 minutes. It is also important not to
stay lean all year round, so you have to put some fat back
on. This is why I have a 10 pound difference in weight
between my off-season and when I'm on stage.
