- Name: Diana Chaloux
- E-mail: firstname.lastname@example.org
- Age: 28
- Where: San Antonio, Texas
- Height: 5' 7"
- Weight: 133 Lbs., Contest: 123 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Abs & Legs
- Favorite Exercise: Legs
- Favorite Supplements: USANA supplements and Bio Plex WPI Protein Powder
How Did You Get Started?
I always admired Figure competitors such as Monica Brant and I read my Oxygen magazine religiously, always saying... someday that will be me. I have been a personal trainer for three years now and I kept putting off my goal of competing for one reason or another.
I finally had my "aah-ha" moment in July 2005 - a co-worker asked me what I was waiting for, it all just clicked for me then! I hired my personal trainer Jonathan Uphoff (www.jonathanuphoff.com) that day and shortly after started working with my nutritionist Justin Harris (www.troponinnutrition.com). After busting my butt for a grueling 19 weeks, I won my first show and now I'm hooked! I also now have my own personal web site www.dianachaloux.com where you can get to know me a little better and keep track of me as a prepare for my upcoming year of competing!View My BodySpace Page: bodyspace.bodybuilding.com/DianaChaloux
What Workout Plan Worked Best For You?
I started to see results quickly when I started doing double cardio sessions on most days of the week. My first session is in the a.m. before I eat anything, and my second session is in the afternoon or early evening. When I was really trying to burn a lot of fat I was doing 45-50 minute sessions and mixing it up quite a bit. I would do stairs, jogging, speed walking, elliptical, bike, just to keep my body guessing.
As far as strength training goes, I like doing a six day split and doing my strength training in the late morning between my second and third meals of the day. My rotation goes something like this shoulders, back, chest/abs, biceps, triceps, legs and repeat. Sunday is always legs day. I mix up my strength training workouts all the time, I don't do the same routine twice. My trainer and I focus on a lot of core strength as well, really trying to incorporate core into every exercise that we do.
We also put a lot of emphasis on the mind and muscle connection. When I am strength training, I usually focus as much as possible on what muscle group I am working, I try not to let other muscle groups take over; we work my muscles in as many different angles as possible, this has added some great development to all of my muscles especially shoulders, biceps and triceps!
Here is a quick sample of what my workouts might look like, because my trainer and I focus so much on form and keeping a constant contraction in the muscle group that I am working I usually only need to strength train for about 20 minutes per day!
Shoulders: Overhead Shoulder Press, Lateral Raise (usually drop sets starting heavy and dropping down by 5-10 pound intervals), Reverse Fly. I like to keep moving as much as possible so I usually get through about 3 sets of a circuit like this.
Chest: Pushups on exercise ball, Incline Chest Press, Chest Fly, and abs usually on an exercise ball feet up on the wall, or crunches on a dynadisk (When we do ab work we really focus on slow exaggerated movements, holding the abs tight the entire time, never releasing tension. My abs burn out sooooo quickly! It makes such a huge difference and the development that you can get from training like this is crazy!).
Biceps: Usually three or four different types of curls, from all different angles, again a lot of focus on the negative phase and on holding the contraction in your biceps the whole time as opposed to letting the muscle relax and then contract.
Triceps: I love doing dips and pressdowns for my triceps. I will also do tricep extension on the cable machine, or one of my trainers inventions, overhead tricep extension with a rope attachment while balancing an exercise ball (you are facing the floor, ball under your hips). For biceps and triceps sets are the same as with shoulders - usually about 3 sets of a circuit.
Legs: Aaaah my favorite. I love to leg press; one of my favorite things to do is drop sets on the leg press, starting heavy and dropping down till they just can't move anymore. I like to do a couple of sets and I usually do different leg positions, again I'm all about the different angles. Feet together, feet wide apart and feet shoulder to hip width apart. I also love to do squats on a hack squat machine one leg at a time (cross the opposite ankle up over your knee to do one leg at a time). Also leg extensions and hamstring curls, I usually do drop sets of these exercises and the same as my other training sessions always focus on forcing that specific muscle group to really do thework.
What Nutrition Plan Has Worked Best For You?
As soon as I changed my diet and cut out all the junk my body started to change. What works for me is carb cycling. I have low, medium and high days and my nutritionist keeps track of me and tells me how to switch up my rotation every week to keep my body guessing. I don't mind my diet, honestly I really like it. I eat oatmeal a lot, I love it, I also love sweet potatoes, I love lean ground turkey and all types of fish, especially Orange Roughy and Ahi Tuna. I can't get enough veggies and I never get to the point where I'm starving because I have foods that I can eat however much I want of such as cucumbers.
The calories are ridiculously low as this veggie is mostly water and it makes me feel full and not deprived. I highly recommend hiring a nutritionist though if you are serious about competing. There are so many things to think about when it comes to competing and when you have someone worrying about the diet for you it takes so much of the guesswork and pressure out of contest prep! It made a huge difference for me, and those last couple of days before a show are so crucial, you've done all this hard work and you don't want to screw up your diet in the final countdown!
What Supplements Have Given You The Greatest Gains?
I've been working on building my shoulders and arms during my off season and I've seen good results with CE2, my favorite protein powder is Bio Plex WPI Protein Powder because it is so clean. The calories are very low, there are no carbs, no sugars and the taste is still very good!
Why do you love Bodybuilding?
I love it because of the way it makes me feel. I love that my job is basically to stay in shape and help others get in shape. I love seeing how I can change my body through diet and exercise. I love how strong I feel, how confident I feel, how motivated I feel when I am in the best shape of my life!
I love how it reduces the stress in life, comes with so many health benefits, and I also love the way that I can motivate and inspire others by staying fit myself!
What Are Your Future Bodybuilding Plans?
I want to be a professional Figure Competitor. I want it so bad I can taste it! I want to continue to improve my physique and see how far I can make it in this sport. I want to continue to motivate and inspire people who are struggling with their fitness goals or who are looking to compete themselves. I am trying to find more and more ways that I can reach people on a large scale and let them know that they can make their fitness dreams a reality with some commitment and determination!
I recently started my own small business Transformation Fitness LLC. I am having some fitness dvd's made that will entail an in home strength training routine targeted towards people who have a fitness deadline in mind. I think that people are their most motivated when they have a date in mind that they want to achieve their goals by. I am going to be offering fitness coaching online as well in order to work with people online, help them to recognize what is holding them back from achieving their fitness goals and then overcoming these obstacles! My new web site www.d2bfit.com will be up and running soon.
What One Tip Would You Give Other Bodybuilders?
Visualize success. If you don't tell yourself that you are going to be successful and actually see yourself being successful how will it ever happen?
Who Are Your Favorite Bodybuilders?
Competitors/Bodybuilders? Monica Brant is my hero. I feel very privileged and blessed to have her as a motivator and a part of my life. Monica holds FEM camps which are a great time for aspiring competitors to really get an inside look at the sport. Attending one of her camps I think gave me the edge that I needed to win my first show. Her posing classes alone were worth the whole camp, say nothing about the photoshoot, nutrition classes, makeup classes etc. Plus just getting to be around Monica was so motivating I highly recommend her camps to anyone interested in competing! (www.monicabrant.com)