Tammy Bravomalo – IFBB Figure Pro with USPLabs

It’s no secret that we’re big fans of USPLabs supplements. But we’re even bigger fans of some of the people behind USPLabs. That includes their sponsored athlete, Tammy Bravomalo, who is an IFBB Figure Pro.

Introducing Tammy B with USP!

Introducing Tammy Bravomalo of USPLabs!

Introducing Tammy Bravomalo of USPLabs!

Stats and Links:

Height: 5’7”

Sponsorship Status

Tammy is sponsored by USPlabs.

Diet / Training / Supplementation

How did you get hooked up with USPlabs?  You locked in with USPlabs during the height of OxyELITE Pro sales – impressive!

Tammy has long been USPLabs' Sponsored IFBB Figure Pro

Tammy has long been USPLabs’ Sponsored IFBB Figure Pro

Being sponsored by USPlabs is such an honor! I could not be with a better supplement company! USPlabs is consistently coming out with high quality products that far exceed the market.

Seeking sponsorship opportunities takes work, time, and patience. In order to be successful with getting sponsored, one must know a lot about business practices and the company(ies) they are trying to get sponsored by.

The key factors are the following:

  • Make sure you are seeking sponsorship by a company you truly believe in.
  • What do you have to offer to the company?
  • What do you want in return from the company?

Looking at your BodySpace, you said that you were always too light/skinny and could never gain weight… til you started lifting.  What would you say to the other skinny girls out there who are afraid to get “jacked/swole/huge”?

Ladies, have no fear 

The greatest thing about lifting heavy is that you will not go from skinny to shapely muscles overnight, it takes time. So, when you get to a point where your body is exactly where you want it to be, just maintain what you have.

Your first article with USPlabs (here) shows a meal plan.  What have you changed since then?

  • Wake up:  USPlabs OxyELITE Protein shake with 6oz of unsweetened almond milk
  • Breakfast: 1 cup of oatmeal with raisins and cinnamon + 5 egg whites and 1 yolk
  • Mid-morning:  1 cup Greek yogurt with 1/3 cup blueberries, 1t local honey (helps with allergies), and cinnamon + 3 oz lean meat
  • Lunch:  6oz lean meat + 1 cup complex carb + vegetables
  • Mid-afternoon: USPlabs OxyELITE Protein shake + ¼ cup almonds
  • 45 mins before workout:  5oz tilapia + baked potato with ketchup
  • During workout: USPlabs Modern BCAAs
  • Post-workout shake:  USPlabs OxyELITE Protein shake
  • Dinner:  6oz lean meat + complex carb + vegetables
  • Before bed:  USPlabs OxyELITE Protein shake + soy nuts

What’s the current supplement stack?

Tammy Loves OxyELITE Protein

If you couldn’t tell, Tammy loves her OxyELITE Protein!



  • Life Force multi-vitamin
  • Source Naturals multi-mineral
  • Solgar Vitamin E

What’s the contest schedule for you?

This year I have competed in the Pittsburgh Pro (May 4) and Powerhouse Pro (May 11).

Currently I am focusing on tweaking my body for future shows. Therefore, I am undecided whether I will compete later this year or wait until next.

In this picture you show Pre contest drop sets?  How do you structure a drop set on something like the leg extensions shown here?

For that exercise I did 3 sets of 1 set being 10 reps 165lbs, 8 reps 150lbs, 6 reps 135lbs (no rest).

My drop sets always vary because I base them on where I need to trigger muscle growth.

You did this interview with SimplyShredded – Has the workout plan changed, or do you stick with what’s worked?

(Tammy does us one better and just lays the plan out!)

Start the Week off RIGHT, Ladies - LEG DAY!!

Start the Week off RIGHT, Ladies – LEG DAY!!

Monday: Legs and calves

  • Box squats
  • Lunges
  • Decline leg press
  • Legs curls
  • Leg extensions
  • Decline calf press
  • Seated calf raises

Tuesday: Shoulders and abs

  • Dumbbell Arnold press
  • Side raises
  • Front raises
  • Reverse flies
  • Various abdominal exercises

Wednesday: OFF

Thursday: Back and calves

  • Pull-ups
  • Pull-downs
  • Seated cable rows
  • Lawnmowers
  • Incline calf press
  • Standing, weighted calf raises
Tammy Winning the Gun Show

Winning the Gun Show – Friday Arm Day!

Friday: Biceps, triceps, abs

  • Dumbbell curls
  • Hammer curls
  • Behind the head press
  • Cable tricep extensions
  • Various abdominal exercises
  • Saturday: Chest and plyometrics

  • Dumbbell flies
  • Seated machine chest press
  • Various plyometric exercises
  • Sunday: OFF

    Life, Music, Guys, and Gals

    When life gets tough, where does fitness and health balance in for you?

    My life is always very busy, but I do follow a regular routine: work, gym, and cook dinner. A couple times a week I do have to step out of that routine and stay committed to my goals. The balance comes from learning how to quickly adapt to change by always having my food prepared. Plus, no matter how busy and tough life gets, I always find time to workout.

    Music time!  Today is leg day and you’re nervous about what your trainer is about to do to you.  What do you listen to in the car to get you fired up?

    I love listening to dubstep!!

    Your husband got you into lifting.  Do you lift together?  Or does he do other athletic things?

    My husband, Andrew, does lift with me and he is my trainer. We definitely make a great team and have so much fun training together.

    Anyone you’d like to give a shout-out to?

    Many thanks to my trainer, family, and USPlabs for all of their support and dedication.

    Thanks Tammy, and good luck to you!

    Coming soon from USPLabs: Jack3d Advanced Formula!

    Peace, Tammy! Thanks for the Great Workout Plan!

    Peace, Tammy! Thanks for the Great Workout Plan!

    About the Author: Mike Roberto

    Mike Roberto

    Mike Roberto is a research scientist and water sports athlete who founded PricePlow. He is a biohacker with extensive experience in supplementation and dietary modification, whose personal expertise stems from several "n=1" experiments done on himself.

    Mike's goal is to bridge the gap between nutritional research scientists and non-academics who seek to better their health in a system that has catastrophically failed the public.

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