HEIGHT: 5′ 2″ WEIGHT: 105 lbs COMPETITION WEIGHT: 105 lbs
Hailing from Tampa, Florida, Bikini Model Yen Nguyen is a dentist by day.
The physique that I have today took many years of experimenting with different diets and workouts to achieve. I first started working out in a gym after I graduated from high school and really didn’t participate in any sports during school. I had grown up eating foods heavy in fats and carbs, so I really didn’t know the first thing about eating healthy.
As I progressed through the years of working out, I didn’t see any dramatic changes. Putting in long hours of studying during dental school, I frequently drank calorie-laden caffeinated beverages to get through my day. It was only when I consistently combined the science of nutrition with a solid training regimen that I saw results.
I first started competing in the NPC Bikini Division in October 2010 and I instantly became hooked. I placed second in my first competition, 4th at the 2011 Orlando Europa in Bikini Short, 3rd at the 2011 Florida State Championships in Bikini, and 1st at the 2011 Fort Lauderdale Gold Cup. My next step is to earn my pro card to become an IFBB Pro Bikini Competitor. I love pushing myself to the next level and exceeding my expectations. There are days when I am tired and just want to drink a glass of wine, but there is a little fire inside that pushes me to go forward.
Balancing work, training and daily responsibilities is the hardest thing I have had to face. I am a full-time dentist in my own private practice and also have a charity organization called Support Smiles that restores smiles for domestic violence victims and military veterans. We find that a smile does so much for someone and it is our way of giving to those who truly deserve a reason to smile again. If you stick to your schedule though and allot time for things that you need to have done, it will make your life run a lot smoother.
FACEBOOK: Yen Nguyen Facebook Fan Page
EMAIL: fitnessyen@gmail.com
TWITTER: FitnessYen
2011
First Place – NPC Bikini Division – Fort Lauderdale Gold Cup
Fourth Place – Bikini Short – Orlando Europa
Third Place – Bikini Division – Florida State Championships
2010
Second Place – NPC Bikini Division
Every workout starts with a 10-minute warm up on the treadmill. I end each workout with a 10-minute cooldown on the treadmill and then stretch. Each rep is held with a 2 count at the top with minimal rest between each set. I train under Team Bombshell, so my training regimen changes every four weeks to avoid plateaus.
Monday – Quads and Glutes (5 sets of 15)
- Leg Extensions
- Leg Press
- Squats
- Walking Lunges
- Dumbbell Rear Lunges
- Quad Crushers
Tuesday – Chest/Shoulders/Triceps (4 sets of 20)
- Around the Worlds
- Incline Flys
- Butterfly Machine
- Barbell Shoulder Press
- Lateral Raises
- Front Raises
- Rear Flys
- Triceps Extensions with Rope Attachment
- Bench Dips
- Triceps Kickbacks
Wednesday – Abs/Hamstrings (6 sets of 20)
- Leg Curls (machine)
- Leg Curls (ball)
- Deadlifts
(5 sets of 25)
- Crunches (ball)
- Reverse Crunches
- Captain’s Chair
- Plank (1 min)
Thursday – Back/Biceps (4 sets of 15)
- Wide-Grip Pulldowns
- Dumbbell Row off the Bench
- Close-Grip Cable Rows
- Preacher Curls
- Incline Dumbbell Curls
- Close-Grip Barbell Curls
- Wide-Grip Barbell Curls
Friday – Glutes (5 sets of 15)
- Step Ups on the Bench
- Weighted Sumo Squats
- Glute Kickbacks
- Butt Blaster Machine
Saturday – Sprints/Stadium Workout/Abs/Yoga
I will sprint for 100 meters 10 times around the track with a 10- minute warm-up jog and 10-minute cool down jog OR
run stadium steps for 20 minutes with a ten min warm up jog and ten min cool down jog.
ABS (5 sets of 25)
- Abs on the BOSU Ball
- Bicycles
- Straight Leg Raises
- Roman Twists
I take a 90 minute bikram yoga class to meditate, stretch my body, lengthen my muscles, and sweat out toxins once a week.
Sunday – Rest
A rest day is very important to allow your mind and body to recover. Your muscles grow at rest!
Yen’s Stack
- ISOFLEX
- CLA80 Femme
- RapidCuts Shredded
- Razor8 Blast Powder
- Aminocore
- Glutamine
- Advanced ALLFLEX
- Digestive Enzymes
- ISOFEMME High Energy Protein Bars
- Casein-FX
- ZMA
- Omega-3
Nutrition and supplementation are the keys to physique sculpting. I always have Razor8 Blast Powder before my workout to lift as heavy as I can and push through my training. I bring my shaker with AminoCore to fuel muscle growth during my training.
As soon as I wake up, I take a scoop of AllMax Glutamine and a RapidCuts Shredded pill. It is very important to drink at least a gallon and a half of water a day. The only beverages I consume are a cup of coffee per day, green tea, and water – no diet drinks!
Sample Diet
Meal 1: CLA80 Femme 10 minutes before eating, ALLMAX Digestive Enzymes, 1/2 c oatmeal w cinnamon, 4 egg whites, 1 small apple, 1 tsp flaxseed oil, Vitafemme.
Meal 2: ALLMAX Digestive Enzymes, Isofemme Protein Bar (these taste sinful and really help me with my sweet-tooth cravings), 2 ozf grilled chicken, 3 oz sweet potato.
I take my second RapidCuts Shredded Pill around noon.
Meal 3: CLA80 Femme 10 minutes before eating, Digestive Enzymes, 4 oz grilled salmon, spinach, 1/4 cup of prunes/raisins/cranberries, low fat dressing.
Meal 4 (this gives me fuel for my workout): Digestive Enzymes, Isoflex Peanut Butter Chocolate Whey Protein Shake, brown rice cake, 1 small apple.
Meal 5: CLA80 Femme 10 minutes before eating, Digestive Enzymes, 4 oz grilled chicken, 1/2 cup of whole wheat pasta, 1 cup zucchini/yellow Squash, garlic infused olive oil.
Meal 6: Digestive Enzymes, 1 scoop of Casein-FX powder with a small amount of water and ice to make a cold pudding (this tastes like a treat before bedtime), 1 scoop of ALLMAX glutamine, 2 capsules ZMA, Omega-3, 1000 mg vitamin C, Advanced ALLFLEX.
An Interview with Yen
Favorite Type of Training: Plyometrics because it really gets my heart racing and muscles pumping!
Favorite Cheat Food: Icecream. I love banana and chocolate mint flavors.
Favorite Diet Food: Sweet potatoes. If I am feeling adventurous, I will sprinkle some cinnamon on top!
Favorite Exercise at Gym: Arnold Presses.
What’s in your Gym Bag? Extra workout clothes, shaker, Isoflex protein, Aminocore BCAAs, padlock, training journal, lotion and moist towelettes.
What Do you Like to Do Outside the Gym? Work on my charity Support Smiles.
How Did you get into Fitness: I grew up not playing any sports and eating poorly, so when I graduated from high school, I wanted to start taking better care of myself.
What Do you Love to Listen to when you Work Out: I listen to Pandora on my smartphone. Depending on my mood, I put it on dance, rap, rock, or country.
Biggest Gym Pet Peeve: When I am working on a machine/station and someone takes it without asking!!!!!
What Does Being an ALLMAX Sponsored Athlete Mean to You? I am honored to be sponsored by ALLMAX because their product line is top notch and has everything an athlete needs for maximum performance. The Isoflex protein has really helped me through my contest diet because it tastes so delicious, but is so guilt-free with virtually no carbs and tons of flavor!
