Athlete Q&A: Autumn Pavao

February 15, 2019



Height: 5’7

Weight: 140 pounds

What is your current job? I work as a lululemon athletica educator and go to school full time as a marketing major at the University of San Diego.

How many hours a day do you work out? I work out between 2 and 3 hours a day. I spend 30-60 minutes during cardio and the rest of the time lifting weights.

When and why did you first get interested in becoming fit? I was always involved in sports growing up as a kid. I played volleyball, soccer and was a thrower for track and field. My first year of college, I started dating a bodybuilder who introduced me to the gym/fitness lifestyle, and from then on I was hooked.

Where does your largest motivation source come from? My largest motivation comes from my biggest inspirations, like Anllela Sagra, Nikki Blackketter, and Ekaterina Shokhina.

What is your current workout routine? I work out six days a week. On Day 1, I work on my glutes, hamstrings and abs. On Day 2, I work on my shoulders and triceps. Day 3 is for my back and Biceps. On Day 4, it’s my quads, calves and abs. Day 5 is for my chest, shoulders and triceps. And on Day 6, I work on my legs and abs.

What is your secret to gaining muscle? My secret to gaining muscle is maintaining a lean diet, lifting six times a week with heavy weights and lower numbers of repetitions.

What is your diet like? I’m following a ketogenic diet right now. It’s very low carb, but a higher fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs, and towards fat and ketones.  

Typical Meals:

Meal 1: 1 cup egg whites and 1 whole egg with spinach and tomatoes

Meal 2: 4 ounces chicken with sautéed onions with red bell peppers

Meal 3: 4 ounces salmon with green vegetables cooked in grass fed butter

Meal 4: Almond milk, protein powder, peanut butter, cocoa powder and stevia as a milkshake

Meal 5: 4 ounces lean steak or bison, 2 whole eggs and a side salad

Do you change your training and eating based on what time of the year it is? Or do you stay lean year long? I try to stay lean all year long with the exception of my favorite holidays, Thanksgiving and Christmas and my birthday. Although I will eat off my diet on these days, I try not to go crazy and avoid a food coma at all costs.

What is your favorite past time, besides working out? My favorite past time was after my first National Physique Committee Bikini competition in Vegas. I had just gotten off stage from placing in the top 5 in both the Open Division and Novice Division, when my dad approached me with a big hug and told me that he has never been more proud of me than at that moment. It’s a time I will never forget.

What is your favorite sports team? Favorite sports teams are the Los Angeles Kings and the Seattle Seahawks.

What is the one food you can’t live without? Oh, a food I can’t live without… both pizza and donuts. Although I don’t eat either of them too often, not having them as my cheat meal in my life would be devastating.

What are you current supplements? Current supplementation:

Sheer Shred Thermo, Sheer Nitro, Sheer Recovery, Sheer Total, Fish Oil, Women’s Multi Vitamin, Joint Support, and Sheer Shred PM.

What is your favorite Sheer Strength Product and why? My favorite Sheer product is the Sheer Nitro because it really helps increase my ‘pump’ to train, my desire to complete cardio in the morning, and my overall training session.

What is your favorite quote? “When you want to succeed, as bad as you want to breathe, then you’ll be successful.” Eric Thomas

2 Fun facts about yourself!

  1. I love traveling. I have been to 13 countries and 13 states
  2. Snowboarding is one of my favorite things in the world. I’d go every winter if I could.

Please list all social media handles and websites associated with you.

Instagram: @autumnntaylor


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