Donna De Lisser
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Who is Donna De Lisser?

Personal trainer and physique contestant Donna De Lisser resides in London, United Kingdom.

She is an experienced athlete who started in the sport in her late 40s with the goal of feeling and looking her best.

Early Life of Donna De Lisser

Donna De Lisser used to smoke cigarettes and consume junk food daily, which contributed to her bad lifestyle. One year, upon her return from vacation, she decided that her body was “flabby” and unfit.

As soon as she came to this understanding, she started going to her neighborhood gym to build her body and meet new people. She hired a qualified trainer and decided to begin competing in the adult division of important shows.

In the present, Donna has established herself as a seasoned champion. While raising her children, she developed an excellent body, but her motivation is to serve others rather than to maintain her wonderful looks.

Her desire to help other women “feel beautiful in their skin” led her to start a personal training business.

Body Measurements of Donna De Lisser

Full Name: Donna Maria De Lisser
ERA: 2010
PROFESSION: Personal Trainer
WEIGHT: 165 – 175lbs (74.8 – 79.4kg) 
HEIGHT: 5′ 5″ (165 cm)

Donna De Lisser



  • Personal Trainer
  • Over 40’s fitness model


  • 2013 UKBFF stars of tomorrow, 1st
  • 2013 Miami Pro (over 40’s ‘Yummy Mums’ category), 1st
  • 2014 Miami Pro Universe Championship, 3rd


Beginning Her Workouts in Her 40s

Donna claims that she was sick and unsuitable for the majority of her life. Because it was more convenient for her to smoke cigarettes and eat fast food while leading a hectic life, she did so. Because of her way of life, exercise was not “on her radar.”

One day after returning from summer vacation, she looked at the pictures and didn’t like what she saw. She never thought she was out of shape, but when she looked at the pictures, she saw “flab.”

This encouraged her to join her neighborhood gym in London, where she began lifting weights. She would get up early for the day so she could meet her buddies at the gym.

Because she was exercising frequently, she became aware of the foods she was consuming and entirely changed her diet.

This may sound cliche, but seeing the photo gave me a reality check. Since then, I’ve been determined to lose weight by exercising regularly.

Choosing to Participate

Daily independent training made Donna steadily more interested in expanding her fitness activity. She wanted to pursue any aspirations she had despite being in terrific form and 49 years old at the time.

She decided to enter and compete in any competition having a seniors category. She had a significant hurdle in getting into competitive shape, but she was certain that she could succeed with perseverance and hard effort.

She trained for a full year under the direction of her trainer Ian Dowe to get ready. They concentrated on organizing her food and practicing new exercises to help her achieve her dream body.


She was able to pose on stage at the 2013 UKBFF stars of tomorrow performance with grace thanks to the confidence this training offered her.

She ultimately won home an amazing first place at the competition, demonstrating to the world that she had what it required to succeed.

Donna De Lisser


Favorite Workouts

Without a doubt, Donna’s favorite workout is the barbell squat. She likes how the exercise makes her glutes and quadriceps burn.

Donna De Lisse always chooses upright rows to develop her shoulders because they involve quick lifting and slow lowering of the weight.

Monday Back:

  • Barbell row with a narrow grip 3 sets x  8-20 reps
  • T-bar row 3 sets x 8-20 reps
  • Cable row with v-grip 3 sets x 8-20 reps
  • Lat pulldown with underhand grip 3 sets x 8-20 reps
  • Lat pulldown behind neck 3 sets x 8-20 reps
  • Back extension 3 sets x 15-20 reps

Tuesday Chest:

  • Incline bench press 3 sets x 8-20 reps
  • Flat bench press 3 sets x 8-20 reps
  • Decline bench press 3 sets x 8-20 reps
  • Fly’s machine 3 sets x 8-20 reps
  • Cable cross or dumbbell fly’s 3 sets x 8-20 reps

Wednesday Quads:

  • Leg extension 3 sets x 8-20 reps
  • Leg press 3 sets x 8-20 reps
  • Hack squats 3 sets x 8-20 reps
  • One leg press 3 sets x 8-20 reps
  • One leg extension 3 sets x 8-20 reps

Thursday Back 2:

  • Overhand barbell row 3 sets x 8-20 reps
  • Underhand barbell row 3 sets x 8-20 reps
  • Dumbbell row/hammer row 3 sets x 8-20 reps
  • Hammer pullover machine 3 sets x 8-20 reps
  • V-grip lat pulldown 3 sets x 8-20 reps
  • Deadlift to my knees 3 sets x 20 reps

Friday Hamstrings & Calves:

  • Lying leg curl 3 sets x 8-20 reps
  • Seated leg curls 3 sets x 8-20 reps
  • One leg curls 3 sets x 8-20 reps
  • High foot leg press 3 sets x 8-20 reps
  • Lying leg curl legs together 3 sets x 20 reps
  • Seated calf raises 3 sets x 8-20 reps
  • Standing calf raises 3 sets x 8-20 reps
  • Donkey raises 3 sets x 8-20 reps
  • Calf in leg press 3 sets x 8-20 reps

Saturday Arms:

  • Barbell curl 3 sets x 8-20 reps
  • Scott curl 3 sets x 8-20 reps
  • One arm concentration curls 3 sets x 8-20 reps
  • Rope curls 3 sets x 10-30 reps
  • Tricep cable extension 3 sets x 8-20 reps
  • Dips machine 3 sets x 8-20 reps
  • One arm overhead extension 3 sets x 8-20 reps
  • Rope extension 3 sets x 10-30 reps

Sunday Shoulders:

  • Dumbbell lift to the side 3 sets x 8-20 reps
  • Dumbbell rear bent over 3 sets x 8-20 reps
  • Dumbbell to the front 3 sets x 8-20 reps
  • Shoulder press in machine 3 sets x 8-20 reps
  • Traps machine 3 sets x 8-20 reps


Donna enjoys using the treadmill for interval training during her cardio routines. She enjoys the feeling of her heart racing as she increases her level of fitness.


Dieting Approach

Donna De Lisse has a well-balanced diet. She exclusively picks the leanest cuts of meat, such as chicken, turkey, and steak. She also mentions fish like cod, salmon, and prawns.

Brown rice and sweet potatoes are staples of their bodybuilding diet for Donna, but she also consumes yams and oats to get her complex carbs. She can choose from a variety of vegetables, including tomatoes, peppers, broccoli, red cabbage, carrots, and cabbage.

A daily meal plan is below:

Meal 1

  • Oatmeal 100 gram
  • 2 eggs
  • Protein powder
  • Some Cocoa fat


  • Organic Jumbo Oats
  • Full fat milk
  • Raisin Sprinkles

Meal 2

  • Chicken 300g
  • Rice 250g


  • Whey protein
  • BCAA Powder
  • Barley Starch Powder
  • Triple Action Creatine (TAC)


  • BCAA Powder Blend
  • Barley Starch Powder


  •  Hydroplex protein powder
  •  Barley Starch Powder
  •  True Gainer
  • 100% L-Glutamine, 10g

Meal 3

  • 300g Chicken
  • 300g Potato

Meal 4

  • 300g Beef
  • 250g Rice

Meal 5

  • 250g Potato
  • 300g Fish

Meal 6

  • 300g Chicken or Fish and Vegetables

Off Season Diet

In the off-season, Donna De Lisse eats six high-quality meals a day. She consumes more fat and carbohydrates while consuming less protein to gain weight.

While Donna generally tries to eat healthily, she does occasionally indulge in treats like ice cream and muffins. When she is unable to consume enough meals, weight gain shakes are added.


Donna needs supplements as part of her diet. She consumes whey protein smoothies to increase weight and pre-workout supplements to help her focus before a challenging workout.

Additionally important to her are branch chain amino acids. She consumes them before a cardio activity to prevent excessive muscle deterioration and to encourage healthy fat reduction.

Favorite Recipe

Donna’s Tex Mex Meatballs are one of her favorite dishes. The recipe is below; they are salad- and spice-topped turkey meatballs.

  • 500 grams ground turkey, 1 egg beaten, Mexican seasoning to taste, 2 chopped pickled onions
  • Combine all ingredients in a bowl and mix with hands
  • Shape into balls and fry for around 10 mins in a pan until the meatballs are cooked
  • Serve the meatballs with salad, rice, and garnish

Influences and Idols

Celebrities like Jennifer Nicole Lee, Ava Cowan, and Pumping Iron club owner Zak Pallikaros are some of Donna’s bodybuilding idols.

She admires Usain Bolt’s accomplishments and enjoys watching professional sports.

What Can Donna De Lisser Teach Us?

The example of Donna De Lisse shows that maintaining an active lifestyle and looking your best is possible at any age. She began her career in bodybuilding and personal training in her 40s, realizing she only had one life to live.

Do not delay starting a fitness regimen if you are a mature individual. To develop into the finest version of yourself, there is always time.