Diet Plan

Stephanie Sequeira Diet Plan, Workout Routine, Exercise, Body Measurements

Stephanie Sequeira
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Who is Stephanie Sequeira?

Stephanie Sequeira, often known as “The Ab Chick,” recognized from a young age that she loved playing competitive sports. The groundwork for a fitness career was laid ever since she ran cross country and track in high school.

When Stephanie Sequeira was a college student, she started bikini modeling and weightlifting in addition to her studies. After a short while, Stephanie understood that she needed to set a new objective to advance, and that objective was to enter the bodybuilding stage.

Since then, Stephanie has been working with a personal trainer who has coached her to get ready for competition. She accomplished this and, after placing second in her first competition at the NPC Ancient City in 2014, she was hooked.

She later joined the IFBB Pro circuit, and the following is her story:

Stephanie Sequeira

Body Measurements of Stephanie Sequeira

Full Name: Stephanie Sequeira
HEIGHT: N/A
WEIGHT: 115 – 125lbs (52.2 – 56.7kg)
NATIONALITY: American
PROFESSION: IFBB Bikini Pro Competitor, Fitness Model, Personal Trainer
ERA: 2010

Accomplishments

Career Achievements

  • Bikini competitor in the IFBB
  • Exercise Model
  • Individual Trainer

Competitive Background

2017

  • Wings of Strength Chicago Pro (IFBB): 16th place
  • Fort Lauderdale Cup (IFBB): 10th place
  • Omaha Pro (IFBB): 8th place
  • Optimum Classic Pro (IFBB): 5th place

2016

  • Naples Pro (IFBB): 11th place
  • Coastal USA Pro (IFBB): 13th place
  • Prestige Crystal Cup (IFBB): 12th place

2015

  • NPC Junior Nationals: Class D – 16th place

2014

  • NPC Dexter Jackson Classic: Class C – 1st place (Nationally Qualified)
  • NPC Ancient City – 2nd place

Biography

A Natural-born Athlete

When Stephanie was just a young adolescent, she developed a liking for competitive sports. She competed in cross country and track all four years of high school, earning a reputation as a formidable athlete.

But Stephanie Sequeira quickly understood that she wanted to advance her fitness path. By the time she got to college, enhancing her athletic appearance was the only thing she was thinking about.

She started weightlifting and bikini modeling at this time, in addition to her University of Florida coursework. Stephanie had great aspirations and focused on winning the bikini competition as her ultimate objective. But to get there, she had to gain lean muscle mass first.

Stephanie started training hard to build up her body after that. In 2014, Stephanie was prepared to compete for the first time after engaging in bodybuilding off-season training under the direction of a personal trainer for several months.

Bikini Contests

The NPC Ancient City in 2014 served as Stephanie’s debut contest. She put a lot of effort into getting here and was focused on winning the tournament. She sprinted to a second-place finish, proving that her diligence paid off.

Stephanie’s motivation was then more than ever as her career as a bikini contender took form. She was inspired to keep working hard and advance in her bodybuilding career from that point on.

When she took the stage at the NPC Dexter Jackson Classic in 2014, her wish—to win the competition—came true. But Stephanie didn’t appreciate how well-known she had become until she achieved IFBB Pro status in 2015.

The turning point in her career came when she understood that there was only one way forward. Stephanie, however, had a disappointing showing at the 2017 IFBB Wings of Strength Chicago Pro, where she came in 16th. Despite her lackluster performance, Stephanie remained motivated and was determined to overcome her setback.

Future Projections

In her profession as a personal trainer, Stephanie wants to assist people in achieving their fitness objectives. Stephanie achieved success on the bodybuilding stage with the help of a fitness instructor. She now wants to help others follow her example and achieve all of their fitness objectives in the process.

Training

Stephanie works out five to six days a week, making sure that her workouts are quite intense. Her primary goal is to bulk up her legs, therefore she works for this muscle group at least twice weekly, sometimes even on a day when she works her upper body.

Her current training schedule is as follows:

Split Training For Stephanie

Stephanie Sequeira

  • Monday: Legs (Focus on Hamstrings)
  • Tuesday: Upper Body (Biceps and Triceps) along with Legs
  • Wednesday: Back
  • Thursday: Shoulders
  • Friday: Legs (Focus on Glutes/Quads)
  • Saturday: Focus on Lagging Body Parts
  • Sunday: Rest Day

Nutrition

By planning her meals ahead of time, Stephanie maintains her focus on nutrition. She prefers to “lean gain” during the off-season and significantly increases her calorie intake to do this. Her clean eating habits make it less likely that she will stray from her plan.

Below is Stephanie’s sample meal plan, along with a recipe for a nutritious burger:

Sample Of Stephanie’s Daily Nutrition

  • Breakfast: 1 Banana, 5 Egg Whites, 1 Egg Yolk, Bowl of Oatmeal With Chia Seeds
  • Pre Workout: BCAAs, Glutamine, Creatine HCL, DMAA
  • Post Workout: Tilapia, Salsa, White Rice, Black Beans, Crunchy Unsalted Roasted Peanut Butter
  • Snack: Greek Yoghurt with Multigrain Cereal
  • Evening Meal: Chicken, White Rice, Sugar-Free BBQ Sauce, Mixed Vegetables
  • Snack: Strawberry Protein Shake

Suitable Burger Recipe

  • Garlic Powder
  • Chicken Seasoning
  • Lean Burger made from Ground Beef
  • Ezekiel Bread
  • Tomatoes
  • Lettuce
  • Avocados

Influences And Idols

One of Stephanie’s major influencers, according to her, is Dwayne “The Rock” Johnson. Stephanie aspires to attain similar success in her job to his outstanding accomplishments in and outside of fitness.

In addition, Stephanie Sequeira draws a lot of inspiration from the personal trainers she has worked with throughout the years. They made sure she was on schedule to accomplish all of her fitness objectives and succeed on the bodybuilding stage.

What Stephanie Sequeira Can Teach Us?

What we can take away from Stephanie Sequeira is that she was able to develop into the finest potential version of herself once she reached the bodybuilding level. She developed a fantastic physique along the way and gained notoriety by competing in the IFBB Pro circuit. As Stephanie put it:

“My pursuit of fitness has shaped both the physical and mental person I am today. I adore the person I’ve developed into: a more self-assured, driven, and determined individual. Many thanks to fitness!

Follow Stephanie’s lead if you want to accomplish all of your life’s objectives, whether they are related to fitness or something else. This will provide you with all the inspiration you need to make your ambitions come true if you continue to think with a committed attitude as she does.