Amateur Fitness Competitor of the Week: Monica ShaLynn Only

Amateur Fitness Competitor of the Week: Monica ShaLynn Only! - Pics and info and more!
  • Name: Monica ShaLynn Only
  • E-mail: onlyblkbrb@aol.com
  • Age: 32
  • Where: Orlando, Florida
  • Height: 5'8"
  • Weight: 130 Lbs
  • Years Bodybuilding :4
  • Favorite Bodypart: Legs
  • Favorite Exercise: Back
  • Favorite Supplements: Fat Burner, Whey Protein

How Did You Get Started?

As a former beauty pageant competitor, I had always maintained an exceptional degree of fitness. While in college I decided to enroll in the police academy. I enlisted a personal trainer to help with the physical demands of the academy and my position as a law enforcement officer, while continuing to compete in beauty pageants. I was able to build a lean, athletic physique that caught the eye of my trainer, who insisted I enter a regional fitness competition. In 2003, I entered the Fitness America Florida Competition, taking first place in the Bikini Series.

In the next five years, I chose to focus on my career as a law enforcement officer and obtaining my Masters degree. During this time, I was promoted to the rank of Detective and obtain a Masters in Public Administration. Fitness was placed on the back burner and my weight ballooned to 183 pounds. In 2008, I was diagnosed with High Blood Pressure and prescribed medication. I decided it was time to make a change.

After losing 18 pounds on my own, the desire to compete was ignited. In June of 2009, I again enlisted my previous trainer and in 2 months, was able to lose 34 pounds. I entered the Sunshine State Championship, taking first in the Bikini Division.

Monica ShaLynn Only.
+ Click To Enlarge.
Monica ShaLynn Only.

What Workout Plan Worked Best For You?

I am a natural athlete so I tend to hold a fair amount of muscle, particularly in my legs. Because I am going for a leaner look, I incorporate some type of leg exercise in all of my workouts. I only do the stationery bike with no resistance for my cardio, which has worked wonders for my legs.

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.


Sunday:

  • Pilates Class
  • Abdominals


Monday:


Tuesday:


Wednesday:


Thursday:


Friday:


Saturday:


Off-Season:

  • Cardio five times a week.
  • Weight training 3 times a week.
  • Yoga and Pilates 3 times a week.

Monica ShaLynn Only.
+ Click To Enlarge.
Monica ShaLynn Only.
Photo By Kristia Knowles

What Nutrition Plan Has Worked Best For You?

I follow a basic high protein low carbohydrate diet for my competitions. This diet has worked well for me and helped me obtain a lean athletic appearance. I intend to transition in figure next year so I will be making some changes in my diet, however, here is a sample of my competition and post competition diet.


On-Season:

    Morning:

Mid-Morning:

Lunch:

Mid Afternoon:

Snack:

Dinner:

Late Night:


Off-Season:

    Morning:

Snack:

Lunch:

Mid Afternoon:

Dinner:

Late Night:

Treat meals are taken once a week except the last four weeks before competition.

Monica ShaLynn Only.
+ Click To Enlarge.
Monica ShaLynn Only.
Photo By Kristia Knowles

What Supplements Have Given You The Greatest Gains?

I love fat burners and the results I have seen since I added them to my training diet. When I began training, I wanted to use a fat burner and tried one . It gave me the energy I needed to complete vigorous workouts with my trainer.

Whey protein is one of my favorite supplements of all time.

Why do you love Bodybuilding?

I love fitness because simply because living a healthier lifestyle impacts your mental and physical abilities.

What Motivates You To Follow A Healthy Lifestyle?

As a law enforcement officer, physical fitness is one of the most (if not the most) important aspect of our lives. The fact that someone's safety is in my hand motivates me to maintain an exceptional level of fitness.

What Made You Want To Achieve Your Goals?

I began having frequent headaches, which I attributed to stress. I woke up one morning with my left ankle swollen nearly three times its normal size. I went to a doctor and was diagnosed with High Blood Pressure and prescribed medication. I started researching the side effects of the medication and discovered the medication stripped my body of its nutrients which caused me to take 6 different types of medication twice a day. I decided it was time to make a change.

Monica ShaLynn Only.
+ Click To Enlarge.
Monica ShaLynn Only.
Photo By Kristia Knowles

What Are Your Future Bodybuilding Plans?

The sky is the limit. I plan to compete, honestly, for the rest of my life. In the fall, I will be competing in two regional competitions and the Fitness America Pageant. I am also in the final stages of creating a non-profit organization geared toward educating youth in making healthier lifestyle choices.

What One Tip Would You Give Other Bodybuilders?

Never compromise. Always, always be true to yourself. I studied and visited several shows before I decide to compete in a particular organization.

Who Are Your Favorite Bodybuilders?

My favorite fitness competitors are Lenda Murray, Audrey Harris-White and Kristia Knowles.

What Features Have You Used On Bodybuilding.com?

I love Bodybuilding.com because it highlights the physical achievements of people whether they are stay at home moms or athletes. Whether you are a beginner or a national level competitor, this site has something for you.

Monica ShaLynn Only.
+ Click To Enlarge.
Monica ShaLynn Only.
Photo By Kristia Knowles