Tamara Dae Workout & Diet | Photos | Videos | Measurements | Wiki

Tamara Dae is fitness icon, fitness model, social media personality and freelance Airbrush technician. She was a sportswoman and used to play soccer during her schools. Dae opted bodybuilding after playing sports in school. Her mother and father motivated her to achieve zenith in her new love.

Tamara Dae Workout and Diet

Tamara Dae has a very impressive body, which clearly shows us her hard work. She has spent countless hours in gym to build a dream body. Her physique clearly shows her discipline towards her workout and diet plant. Tamara has also shared her exercise, meal plans, and her progress on the internet. It helped her to gain a huge fan following all over the world.tamara dae workout and diet

Tamara Dae Personal info and wiki

  • Name: Tamara Dae
  • Nick Name:
  • Birthdate: 1990
  • Age: 27 years
  • Home: Canada
  • Profession: Fashion Model, Bodybuilder
  • Education: Fashion Designing
  • Net Worth: $ 3 to $ 15 Million
  • Spouse/Boyfriend: NA
  • Parents: NA
  • Siblings: NA
  • Also, check: Laura Michelle Prestin Workout

Tamara Dae Measurement and body facts

  • Measurements:
  • Bra Size:
  • Cup: NA
  • Breast: Natural
  • Height: 5.2 (157 CM)
  • Weight: 52 (115 LBS)
  • Hair color: Blonde
  • Eye Color: Blue
  • Sexual Orientation: Straight
  • Body type: Athletic
  • Dress size: US, EU
  • Shoe size: US, EU, UK
  • Best thing: Abs, Legstamara dae diet and workout


Tamara Dae is a Canadian Fitness star and model. She was a former soccer player and started bodybuilding after three years of activity. Dae was out of shape and she wanted to be in the shape at any cost.

She didn’t know where to start and she asked her former bodybuilder parents to help her to enter into her first show. Tamara started working out under her parent’s guidance and soon she started seeing a good result. Apart from that she was a self-motivated, go-getter kind of person.

“I’ve always wanted the best for myself whether that was my grades in school, athletic achievements, or business goals.”

First step in Fashion Industry and modeling

Tamara was a student of fashion designing and creative things always attracted her. However, she never dreamed of being a model but one fine day her former co-worker offered her Modeling assignment for an online company. She grabs this opportunity and completes her first official photo shoot. Dae got many opportunities after her first shoot and her social media fan following played a big role in her success.

Tamara Dae Workout Plan

Tamara follows a variety of workout and exercise plans. She has done lots of cardio and strength training when she was in soccer. Currently, she lifts heavy weight depending on her body mood. Tamara Dae also does HIIT, circuit training, and body weight exercise.

Day 1: Monday: Hamstrings/Glutes

  • Smith Machine Squats (increasing weight): 4 Sets Reps 10, 8, 6 , 4
  • Goblet Squats: 3 sets 12 reps
  • Bulgarian Split Squats: 3 sets 12 reps (each leg)
  • Leg Press (increasing weight): 3 Sets, Reps 25, 15, 10
  • Seated Leg Curl: 3 sets 12 reps
  • Cable Kickbacks: 4 sets 25 reps

Day 2: Tuesday: Shoulder/Triceps

  • Dumbbell Fly’s: 4 sets 12 reps
  • Cable External Rotations: 3 sets 12 reps
  • Overhead Rope Extensions: 3 sets 12 reps
  • Incline Dumbbell Shoulder Press: 3 sets 12 reps
  • Bent-Over Cable Extensions: 3 sets 15 reps
  • Push Ups: As much as possible

Day 3: Wednesday: Back/Abs

  • Wide Grip Lat Pulldowns: 3 sets 12 reps
  • Bent-Over Barbell Rows: 3 sets 12 reps
  • Seated Rows: 3 sets 12 reps
  • TRX Inverted Rows: 3 sets 12 reps
  • Hanging Leg Raises: 3 sets 15 reps
  • Russian Twists (using medicine ball) : 3 sets 25 reps

Day 4: Thursday: Rest Day


Day 5: Friday: Legs/Plyos

  • Leg Extensions (increasing weight): 3 sets, reps 25–15-10
  • Barbell Front Squats: 3sets as much as possible
  • Skiers: 3 sets 20 reps (each leg)
  • Toe Touches to Box: 3 sets 60 reps
  • Jumping Jacks: 100
  • Box Jumps: 3 sets 12 reps
  • Side Shuffles: 3 sets 12 reps (each side)

Day 6: Saturday: Rest


Day 7: Sunday: Rest


Tamara Dae Diet plan – Nutrition Plan

Tamara follows different meal plans and her food changes as per her goals. She needs protein for her muscles and vitamins for other need. Dae eats wholesome food, vegetables, fruits, and salads. She eats chicken breast, egg white, fish and red meat for lean protein. Tamara takes up to six meals to keep her metabolism high. It also increases fat brining process.

Meal 1: 1 Whole Egg, 3 Egg Whites, 1 slice Toast or ½ cup Oats and 2 tablespoons Raisins

Meal 2: 3-5 ounces Chicken, Fish, or Red Meat, ½ cup Beans and 3 ounces Asparagus or Brussel Sprouts and ½ Potato (on days before heavy lifting)

Meal 3: 1 scoop Protein

Meal 4: 3-5 ounces Lean Meat, 3 ounces Asparagus, Broccoli or Green Beans and 2 ounces Brown Rice or Quinoa

Meal 5: 1 Apple and 1 tablespoon Peanut Butter

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