International athletes

Tamra Dae - Training and diet plan

Get to know the training plan and diet of the athlete Tamra Dae

O training plan of this athlete fitness it is done four times a week, with special attention to the lower limbs.

Usually uses three sets per exercise and about 12 to 15 repetitions, although there are exceptions.

Your diet consists of five meals and you can see it below.

If you don't know any exercise, just click on its name.

Monday - Hamstrings and glutes


Tuesday - Shoulders and Triceps

Wednesday - Back and abs

Tamra Dae2

Friday - Legs and plyometrics


  • Meal 1
  • Raisins
  • Slice of toast or oats
  • 3 egg whites
  • 1 Egg
  • Meal 2
  • Chicken, fish or red meat
  • Beans
  • Asparagus or cabbage
  • Potatoes (Only on training heavy)
  • Meal 3
  • Protein shake
  • Meal 4
  • Lean meat
  • Asparagus, broccoli or green beans
  • Brown rice or Quinoa

As supplements this athlete uses only protein powder and multivitamin.


Source: Facebook and Simplyshredded

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