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Amy Gregory

Fitness & Bikini Competitor
About Me

I'm Amy

  • Bikini competitor

  • Fitness model

  • Sponsored athlete

From a very young age fitness has always been a big part of my life, I did every sport I possible could and loved each and everyone of them.
I always wanted to be the fastest, the fittest, the best!

Competing was never something I had planned for myself, a year ago I didn't even know what bodybuilding was!

I started the gym in hope to look and feel better about myself. I started training maybe twice a week and soon that increased to 6 days a week. I was the cardio queen, I knew nothing at all about weight training!

I started off by copying videos on Instagram, and following online training plans.

A few months later I met a woman at my gym who told me about bodybuilding and bikini shows.

As soon as I got home I researched everything, and spent hours on end watching YouTube videos, those girls looked absolutely insane and I was totally mesmerized!

I then got in touch with a coach; Carlie Davies and we came up with a plan.

I stared my first off-season at 17 years old and then stepped on stage for my first time a few months later.

This didn't come easy, I've never worked so hard or wanted something so much in my life!

So far I've done 2 shows this year, I placed 2nd at the PCA Welsh and then 3rd at the PCA British.

To be so young in this industry is tough, but I've also met so many amazing people and been given such amazing opportunities.

To be an EFECTIV Sports Nutrition athlete this early on in my journey is a dream come true!


Typical daily food intake.

  • Meal 1: 30g EFECTIV Whey Protein, 40g Shreddies (I hate oats!)

  • Meal 2: 100g chicken, 25g almond butter, green beans

  • Meal 3: 150g chicken, 200g sweet potato

  • Intra-Workout:15g EFECTIV BCAA XTRA, 40g Maltodextrin

  • Meal 4: 30g EFECTIV Whey Protein, 1 rice Crispie squares bar

  • Meal 5: 150g chicken, 68g pasta

  • Meal 6: 4 whole eggs


Leg day

My favourite thing to train is glutes and hamstrings of course!

I train them once a week using the following workout:

Glute activation with band

  • Supersets: 3 x 20 reps each exercise, performed as a circuit:

  • 20 x Kickbacks

  • 20 x Fire Hydrants

  • 20 x Side step crab walks

Tri-Set: 5 x 12 reps each leg, performed as a circuit with minimal rest
Use a weight which is a struggle but still comfortable to be able to finish the exercise.

  • 12 x Reverse lunges

  • 12 x Curtsey lunges

  • 12 x Good mornings

Superset: Seated Leg Curls 5 x 10 reps, Walking lunges

  • 10 x full reps, Seated leg curls

  • 10 x partial reps from the bottom

  • 10 x full reps till failure

  • 20 x each leg, Walking Lunges

Superset: 10 x 10 reps

  • 10 x Hip thrusts

  • 10 x each leg Cable kickbacks

10 min Walking lunges on treadmill to finish.

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