Amateur Fitness Competitor of the Week: Charmayne Jackson

Amateur Fitness Competitor of the Week: Charmayne Jackson! - Pics and info and more!
  • Name: Charmayne Jackson
  • E-mail:
  • Age: 29
  • Where: Louisville, Kentucky
  • Height: 5' 4"
  • Weight: 118 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Arms
  • Favorite Exercise: Legs
  • Favorite Supplements: Protein & Glutamine

How Did You Get Started?

I have always had a background in fitness whether it was running track or weight training. But, for the last couple of years I sort of slacked off on the training, and after my second child, I knew it was time to get back in shape. I started training on a consistent basis and changed my diet dramatically. The results were amazing! So amazing that I had the confidence to enter a figure competition.

I found a local show in Indiana and decided to enter. So, for the next 9 weeks I worked out hard and ate clean. As a result, I won my class and the overall title. For me, that was a major accomplishment as a far exceeded my goal. My next quest is to enter larger shows to see how far I can go.

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What Workout Plan Worked Best For You?

My trainer, Larry Jackson at 3D Fitness, developed a fantastic weight and cardio plan for me. My weight training consisted of a six day a week split designed to put detailed emphasis on each individual muscle group and allow for maximum recovery. I trained each muscle group only once per week and split up my legs training quads and hamstrings on separate days. I put a lot of emphasis on proper form, concentrating on squeezing my muscles through the full range of motion rather than simply trying to lift the weights. Each workout was intense. I used heavy weights and performed 3 - 4 sets of 8 reps on most exercises to help maintain muscle during my calorie restricted diet.

I did cardio 4 - 5 days per week. In an effort to not lose any of my muscle, I only did cardio for 30 min. per session but at a high intensity level. I did interval training, switching from high intensity for one minute followed by one minute moderate intensity. I trained on an elliptical machine mostly, but would throw in a session on the stair stepper or bike occasionally as well.

Pre-Contest Workout:

MONDAY - Shoulders/Traps:

print Click Here For A Printable Log Of Monday.

TUESDAY - Quads/Calves:

print Click Here For A Printable Log Of Tuesday.


print Click Here For A Printable Log Of Wednesday.


print Click Here For A Printable Log Of Thursday.

FRIDAY - Hamstrings/Calves:

print Click Here For A Printable Log Of Friday.


print Click Here For A Printable Log Of Saturday.

SUNDAY: Cardio:

  • Interval Training

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What Nutrition Plan Has Worked Best For You?

The most challenging phase of my preparation was the nutritional make-over I had to do. I had to modify both what and when I ate. I tried to get a minimum of 6 meals spread evenly throughout the day. That meant I had to begin with a sound breakfast within one hour of awakening. I made sure that I ate "value" carbs and "quality" protein with each meal trying to maintain a 45%/45%/10% ratio of carbs, protein, and fat.

My value carbs were slow absorbing and low on the glycemic index, like oatmeal, wheat bread, wheat tortillas, broccoli, cabbage, green beans, bananas, and sweet potatoes. The only time I ate a sugary (fast absorbing) carbs was right after my resistance training session.

Getting enough "quality" protein was key to gaining lean muscle. I stuck to the basics: egg whites, chicken breast, turkey, and lean ground beef. To assist in meeting my daily protein requirements, I also relied on protein shakes, usually before and after workouts. I also made sure that any fats I ate were low in saturated and trans fats to provide the maximum health benefit.

What Supplements Have Given You The Greatest Gains?

My supplement schedule was split into two sections. The first 5 weeks of my pre-contest preparation I used creatine (EAS Phosphagen), protein (Optimum 100% Whey Protein), glutamine (EAS L-Glutamine), meal replacements (EAS Myoplex Lite), and a multi-vitamin. I eliminated the creatine for the final 4 weeks so my muscles wouldn't appear soft. I added a fat burner (Tetrazene ES-50) to develop more cuts and continued to supplement with protein, glutamine, meal replacements, and a multi-vitamin.

Why do you love Bodybuilding?

Fitness has become a way of life for me. I enjoy working hard and pushing my body to get to the next level. I never realized how much staying in shape and eating healthy would give me so much energy. There are so may benefits to living a healthy lifestyle... I am more confident, I have more self-esteem and for the first time in a long time, I like the way I look! Two years ago I would have never thought that I could get on stage in front of people in a two piece and heels to display my physique.

What Are Your Future Bodybuilding Plans?

I plan to enter more figure competitions and someday earn my pro card. The next show I plan to enter is The Kentucky Muscle Strength & Fitness Extravaganza in October 2006. I also plan to get certified as a personal trainer so that I can help others achieve their fitness goals. I would also love to be fitness model or a spokesperson for a supplement company. If it involves fitness, I'm on it!

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What One Tip Would You Give Other Bodybuilders?

Stick to your goals and believe you can do it. Training hard and eating clean are the two main ingredients to that perfect figure!

Who Are Your Favorite Bodybuilders?

Julie Lohre, Monica Brant, & Angela Mraz.

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