- Name: Danyelle Mastarone
- E-mail: firstname.lastname@example.org
- Age: 31
- Where: Bridgeville, PA
- Height: 4'9"
- Weight: 98 Lbs Off, 93 Lbs Contest
- Years Bodybuilding :1
- Favorite Bodypart: Shoulders
- Favorite Exercise: Legs
- Favorite Supplements: About Time 100% All Natural Whey Protein
How Did You Get Started?
I have always been into fitness and exercise. I remember working out as a child to "Get in Shape Girl!" All through high school and college I would do cardio style aerobic videos in my living room with Denise Austin and Jane Fonda. It was all I knew how to do and never thought about lifting anything heavier than my pink 5lb dumbbells.
When I started going to a gym I was afraid to try anything other than the treadmill and standard aerobics classes and was completely intimidated by the "boy side" of the gym. A co-worker of mine had the most amazing, toned arms and I finally asked her about her workout routine. She came to the gym with me and from that point on I was hooked.
A few years later I became that girl on the "boy side" of the gym and even began teaching fitness classes. I loved my new routine and the great new toned look to my body but was ready for the next step, I just didn't know what it was yet. Around that time, another instructor and friend of mine decided to compete in a Figure competition. I really didn't even know what it was just that I was so excited for her. Watching her train and transform her body was all the inspiration I needed. If she could do it, I certainly could as well.
Two years, tons of training, and pounds of whey protein later, I made it to my first show. My entire family came and even made signs reading "tiny but mighty" and so many other motivating phrases. Second to only my wedding, it was the best day of my life. I walked away as proud as could be with the trophy for the Novice Short!
What Workout Plan Worked Best For You?
I lift 5 days a week and aim for failure on heavy exercises. If I can easily do more than 12-15 reps, the weight is too light. Closer to the show I add a 6th day of weight training and break up body parts or do some lighter/pump sets.
Day 1: Heavy Legs/Abs
- Leg Extensions: 3 sets of 12 reps
- Smith Machine Squats: 4 sets of 12 reps
- Hack Squat: 3 sets of 12 reps
- Hamstring Curl: 3 sets of 12 reps
- Leg Press: 3 sets of 12 reps
- Walking Lunges: 3 sets of 12 reps
- Hanging Leg/Knee Raises: 3 sets to failure
- Decline Crunches: 3 sets of 30 reps
- Decline Oblique Crunches: 3 sets of 30 reps
Day 2: Cardio
- Cardio: 45 minutes
Day 3: Back/Calves/Thighs
- Wide Grip Lat Pulldowns: 3 sets of 12 reps
- Seated Cable Rows: 3 sets of 12 reps
- Straight Arm Pulldowns: 3 sets of 12 reps
- Dumbbell Bent Over Rows: 3 sets of 15 reps
- Hyperextensions: 3 sets of 10 reps
- Calf Press: 3 sets of 60 reps
- Adductor: 3 sets of 15 reps
- Abductor: 3 sets of 15 reps
Day 4: Shoulders/Abs
- Pushups: 2 sets of 10 reps
- Seated Dumbbell Military Presses: 3 sets of 12 reps
- Upright Rows: 3 sets of 12 reps
- Dumbell Front Raises: 3 sets of 12 reps
- Seated Bent Over Rear Delt Raise: 3 sets of 10 reps
- Side Lateral Raises: 4 sets of 8-15 reps
- Reverse Crunches: 2 sets of 30 reps
- Hanging Knee Raises/Leg Raises: 2 sets of 15 reps
- Weighted Exercise Ball Crunch: 3 sets of 50 reps
- Oblique Crunches: 3 sets of 100 reps
Day 5: Legs/Triceps
- Plie Squats: 4 sets of 15 reps
- Barbell Deadlifts: 3 sets of 15 reps
- Single Leg Split Squats: 3 sets of 15 reps
- Dumbbell Bench Step-Ups: 3 sets of 20 reps
- One Leg Cable Kickbacks: 3 sets of 15 reps
- Rope Pushdowns: 3 sets of 12 reps
- Reverse Grip Pushdowns: 3 sets of 12 reps
- Rope Overheads: 3 sets of 12 reps
- Overhead Tricep Extensions 21's: 3 sets of 21 reps
- Weighted Dips: 3 sets to failure
Day 6: Chest/Back
- Incline Dumbbell Press: 3 sets of 15 reps
- Flat Bench Dumbbell Press: 3 sets of 12 reps
- Cable Crossovers: 3 sets of 10 reps
- Rear Delt Raises: 3 sets of 10 reps
- Bent Arm Lateral Raises: 3 sets of 10 reps
- Rear Delt Flyes: 3 sets of 10 reps
- Pull-Ups: 3 sets to failure
Day 7: Biceps/Shoulders
- Incline Dumbbell Curls: 3 sets of 12-15 reps
- Standing Barbell Curls: 3 sets of 12 reps
- Cable Reverse Curls: 3 sets of 12 reps
- One Arm Presses: 3 sets of 10 reps
- One Arm Incline Lateral Raise: 3 sets of 10 reps
- Shrugs: 3 sets of 15 reps
For cardio, I alternate between running, hill sprints, spin class and HIIT elliptical sprints. I also teach a Cardio Kickbox class twice a week. Closer to a show, I will do a second cardio in the evenings of 15-30 minutes of HIIT elliptical sprints to really tone my legs.
What Nutrition Plan Has Worked Best For You?
I eat 7-8 times a day, very small meals. I am petite so I can only absorb so much protein at a time. Depending on my mood I will swap out chicken for fish or any green veggie for another. I season everything with tons of garlic, lemon juice and Mrs. Dash.
- 3 Egg Whites Scrambled
- 1 Teaspoon Fage Greek Yogurt
- 1/4 Cup Steel Cut Oats
- 1/2 Scoop About Time Whey Protein
- 4oz Tilapia
What Supplements Have Given You The Greatest Gains?
I use SDC Nutrition's About Time 100% Whey Protein. It is the cleanest protein on the market, with no carbs, no fats and no artificial flavors. The Cinnamon Swirl flavor turns plain oatmeal into dessert!
Why do you love Bodybuilding?
Fitness is my euphoria. I love the feeling after a grueling workout, knowing you pushed yourself to the absolute limit…and then got one more rep. I love being stronger than people expect me to be for my size and sometimes stronger than guys twice my size. I love that the way I look is from hard work and dedication, not a pill or a quick fix. And I absolutely love being on stage, feeling proud and confident of myself yet also knowing how proud and supportive my friends and family are of me as well.
What Motivates You To Follow A Healthy Lifestyle?
I love the way a healthy lifestyle makes me look and feel. It really impacts every other aspect of your overall well-being. I also love to motivate others and lead by example. There are so many positive role models in the fitness world and I am honored to be an inspiration to my students, friends and family.
What Made You Want To Achieve Your Goals?
When I set a goal there is no other option than achieving that goal or at least giving a 100% fight. I love to push myself and test my own limits. But I also love to surprise everyone around me and accomplish more than even I thought I was capable of. There is no better feeling than living out your dreams.
What Are Your Future Bodybuilding Plans?
I am currently training for two more figure shows this fall. My goal is to earn my pro card and continue to compete with the best of the best. Maybe I'll go down in the record books as the most petite woman to win the Figure Olympia!
What One Tip Would You Give Other Bodybuilders?
The advice I was given and ignored was to take the advice of one person and listen to that one person. I truly think raw determination and dumb luck saw me through my first competition as I had 10 people giving me advice. And of course all of the advice contradicted the rest. In the end, I went back to the basics and listened to my body. Professional advice is important but no one knows your body better than you.
I would never have gotten as far as I had without my trainer and my coach but I had to make it work for me. The work is very hard but the strategy is simple. Plan out your meals and workouts, always practice proper exercise form and monitor results every week. Listen to your body and it will respond.
Who Are Your Favorite Bodybuilders?
IFBB Pro Heather Mae French: She is my fitness idol and is petite like me! I was so excited to meet her when she won the Pittsburgh show this year.
WNBF Bodybuilding Pro Toni West: My friend and coach!
What Features Do You Use On Bodybuilding.com?
I use the exercise list/database almost as my second personal trainer, checking form and scouting for new exercises. I also love scanning the articles and forums for the latest information and professional advice. The store offers great prices and super fast shipping on everything you need to train and compete.