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Sandy Lieu & Emmanuel Delcour Training @ Golds Gym ByJerryFredrick2013


NAME: Sandy Lieu 
AGE: 25
WEIGHT: 98 lbs
HEIGHT: 4’10

WHY DID YOU START TRAINING? 
At the age of 15, I lost my best friend, then three years later, my closest cousin. I battled with depression and insecurities. I didn't know how to control them. Then one day... I decided that I will no longer be a victim. I made a commitment to make a difference in other people's lives because, at the core, that is who I am. 

I systematically began removing all negative energy from my life (which can be difficult because sometimes the most negativity comes in the form of "friends" and family). To relieve stress I trained for countless hours and found myself absorbed in research on health and fitness all the while committed to becoming a better me. I became so obsessed with the notion that discovered others gravitating towards me in efforts to improve their own lives. I decided to make it career and I could not be happier!!! 

BODYBUILDING TITLES: 
NPC MuscleContest.com Championships - Bikini Class A - 1st Place 
NPC Southern California - Bikini Class A - 2nd Place 
NPC USAs (IFBB Pro League Qualifier) - TBA

NUMBER OF DAYS PER WEEK YOU TRAIN: 6-7 times 

YOUR BODYPART SPLIT: 
Monday - Upper Body Circuit 
Tuesday - Lower Body Circuit 
Wednesday - Upper Body Circuit 
Thursday - Lower Body Circuit 
Friday - Upper Body Circuit 
Saturday - Cardio Only 
Sunday - Cardio Only 

SAMPLE BODYPART ROUTINE: 
Legs
Squats - 3 x 8-12 reps 
Leg Press - 3 x 8-12 reps
Leg Extensions - 3 x 8-12 reps
Leg Curls - 3 x 8-12 reps
Hyperextensions - 3 x 8-12 reps
Split Jumps + Pop Squats - 3 x 15-20 reps

FACTOID: 
I am OCD when it comes to organizing and cleanliness :) Currently working on launching my site CutieBootyFit.com (an online fitness community) and releasing an organizer for fitness enthusiasts!!!

CAN BE REACHED AT: 
sandy@cutiebootyfit.com

DIET: 
Meal 1: 6 egg whites + oats + 4oz chicken breast (pre-workout)
Meal 2: 3-4 egg whites + oats + 4oz chicken breast (post-workout) 
Meal 3: 4-6oz fish or chicken breast + unlimited veggies
Meal 4: 4-6oz fish or chicken breast + unlimited veggies + rice cakes/sweet potatoes
Meal 5: 4-6oz fish or chicken breast + unlimited veggies
Meal 6: 4-6oz fish or chicken breast + unlimited veggies

SUPPLEMENTS: 
GAT Nitraflex - Pre-workout 
GAT Muscle Martini - BCAAs/Post-workout 
Intek Evolution - Isolate - Protein 

Name: Emmanuel Delcour
Age:33
Weight:195-205
Height:6'2
Age began training: 12

Why did you start training: Both of my parents were athletes and were working out , as i grew up in France there were weights in the house.

I remember I was 13 when i bought my first bench press and a barbell. My inspiration were Arnold, Stallone and Jean-claude Vandamme. As a young teenager I set up my goal to one day reach that kind of physique, and after years and years of hard training I did. Fitness and bodybuilding became part of my Life and gave me balance and discipline and a great guideline for my body and mind.

Bodybuilding tittles: Mr Venice Beach 1st place , Iron Man naturally 1st place , NPC physique competitor .
Number of days per week you train :4 and HARD !
Bodypart split:

monday: Chest shoulders
tuesday: Legs calves
wednesday: back , Abs, 35 min cardio  ( bike)
thursday:  rest
friday: shoulder . biceps, triceps, neck, 35 min cardio ( bike)
saturday: rest
sunday: rest

Sample bodypart: shoulders:3 supersets of  15 lateral raises with 45 pounds dumbbells, 15 front raises with 60 pounds dumbbells and 15 rear delt kick backs with 45 pounds dumbbells .

Ffollowed by 3 supersets of 15 reps of seated military press machine with 100 pounds, 15 biceps curls with 80 pounds ez barbell and 15  cable triceps extensions with the rope with 80 pounds,

Followed by 3 supersets of : 15 reps flat bench press close grip with 100 pounds ez barbell, 15 reps preacher curl machine with 100 pounds and 15 reps of neck machine 4 ways each way ( 60 reps total ). finishing by 35 min of cardio on the bike .

Factoid : I work as a French Private Chef , cooking organic french fusion food to my clients.Combining being a fitness trainer, a nutritions and an organic chef gives me the power to give ultimate results to my clients whether their goal is to  eat delicious healthy food or to look great , or both.

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