- Name: Tonya M. Burkhardt
- E-mail: firstname.lastname@example.org
- Age: 27
- Where: Charlotte, NC
- Height: 5' 1"
- Weight: 113 in season; 125 off season
- Years Bodybuilding :3
- Favorite Bodypart: Abs and legs
- Favorite Exercise: Legs
- Favorite Supplements: VP2 protein powder and ISS glutamine powder
How Did You Get Started?
I have a strong cheerleading background and have always been involved with eating healthy and working out in the gym. I cheered for 12 years including 2 years in college so that gave me a great base for fitness.
I had a bodybuilder approach me in the gym and suggest that I try fitness out because he thought I had the look for it. I fell in love with the sport and continue to train in fitness.
What Workout Plan Worked Best For You?
I train 4 days on weights and 5-6 days of cardio/routine work. In the off season I try to take 1 day off a week and in season I am in the gym 7 days a week with cardio twice a day.
My weight training doesn't change much throughout the year I do a split of chest/bi's, shoulder/tri's, quads, and back/hams. I usually do abs in between sets to keep my heart rate up and to save time. Cardio I do 45-60 minutes in the off season 5 days a week and before a show I do 45 in the morning and 30 at night.
What Nutrition Plan Has Worked Best For You?
A high protein, lower carbs and low fat diet have worked best for me. The foods always change to keep me sane but the composition is the same.
About 1 gram of protein per a lb of body weight, 120-300 grams carbs, and 20-50 grams of fat a day. I love my peanut butter and almonds so that's where most of my fat comes from. I drink at least a gallon of water a day too.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love the challenge to get my body in the best shape it's ever been in and the discipline and structure the lifestyle gives my life. The routines aren't easy, but performing is fun too.
What Are Your Future Bodybuilding Plans?
In the future I plan to compete at the Team Universe in NY in August 2006 and Nationals in Miami in 2006. I have done really well so far in the sport and as long as I'm still enjoying it I will continue to compete. I am also adding bodybuilding to the mix this year. Obviously as a light weight, but we'll see how that goes.
What One Tip Would You Give Other Bodybuilders?
I say never give up, no matter how bad your day is going tomorrow will be fresh and new. I feel I am blessed that I can compete in a sport such as this, not too many people can do it, so if your one of the few then feel proud to be able to achieve such a goal and do it for as long as you can.
Who Are Your Favorite Bodybuilders?
I love Adela Garcia because I have watched her grow with the sport to the success she is today. She is an inspiration to those of us that don't have all the crazy gymnastics that so many of the competitors do.