2010 Military Contest Winner Amanda McGhee

Vital Stats: Name: Amanda McGhee Age: 26 Height: 5'5.5" Weight: 122 lbs Military Branch: Marines Email: dka329@aol.com

What Is Your Goal?

My goals have always been to achieve optimal fitness. Each day I work hard to maintain my lean physique through proper diet and exercise. To motivate myself I mix up my routine. I do yoga for strength/flexibility training, cardio for endurace, and weight training to build and maintain muscle.

How Did You Accomplish Your Goal?

I firmly believe that muscle strength and definition can be achieved through hard work, dedication, and a healthy diet. That's the same advice I share with others that approach me. I treat my body as my temple, just as God intended. Nothing is impossible, as long as we work hard, and really believe we can achieve our goals.

What keeps me motivated: I keep the competitive mindset when entering the gym. Knowing and telling myself that someone is out there working harder than me at that very moment, and telling myself I need to stay one step ahead.

Click To Enlarge.
Nothing Is Impossible, As Long As We Work Hard, And Really
Believe We Can Achieve Our Goals.

Diet

I can't really say I follow a set meal plan. What I can tell you is I follow one simple Bible verse, "you are not your own; you were bought at a price. Therefore honor God with your bodies." -1 Cor 6:19-20.

I eat only what I feel will benefit my body. It started a while back, and over time it has helped develop the woman I am today. I saw things in my body that I wanted to change. I started out by cutting out those certain foods and drinks that were loaded with sugar, salt, or calories, and fat little by little. I've come to the point where my body and mind know exactly what it is will do me well for that time.

I can tell you what I generally eat on a day to day basis:

Meal 1: Pre Workout

• 1 serving Protein Shake with Soy Milk
• 1 serving Almonds
• 1 serving Granola
• 1 serving milled Flax Seed

Meal 2: Post-Workout

• Protein Shake
• granola,
• milled flax seed

Meal 3:

• 1 tbsp Peanut Butter
• 1 Banana
• 2 slices Bread
• 1 serving Egg Whites
• 1 serving Almonds
• 1 Pita Shell
• 1 Apple with Peanut Butter

Meal 4:

• 1 serving Spinach Salad
• 1 serving Grilled Chicken
• 1 serving Almonds
• 1 serving Fat Free Cheese
• 1 serving milled Flax Seed
• 1 serving Tomatoes
• 1 serving Carrots
• 1 Onion

Meal 5:

• 1 serving Fruit
• 1 can Tuna
• 1 serving Crackers
• 1 serving Almonds
• 1 Kashi Bar

Meal 6:

• 1 serving Lean Meat (Fish, Chicken, Turkey, Tuna)
• 1 serving Quinoa
• 1 Sweet Potato

Meal 7:

• 1 cup Light Yogurt
• 1 serving milled Flax Seed
• 1 Apple
• 1 tbsp Peanut Butter

My meals vary as often as my workout. I always ensure to have plenty of fruits, vegetables, carbs, and nuts (approx 1 serving of almonds/day). As long as I hit the major things in the food guide pyramid, that makes for a good day.

Also, I always carry a lunch box wherever I go. I keep it packed with things to sustain me throughout the day in case I get hungry. I prefer having small meals throughout the day verses 3 big meals. Your body will tell you when you're hungry. When it gets to that point, just pull out a healthy snack.

Training

Every day is a training day for me. I do cardio/abs at least every other day. When time allows I also like to get in the gym to lift. I don't usually have a spotter, so I'm not able to go heavy on most occasions. My workouts usually range from reps of 12-15 down to reps of 6-8 (not including ab workouts). On other occasions I just do as many reps as possible with a short amount of rest. I like to change up my workouts a lot but I always ensure to hit every part of each muscle group I'm working. This is an example of the workout I did this past week. You'll also see after reading through that I don't really do traditional workouts, I like to be creative.

Day 1: Chest

• Flat Bench Press: 5 sets to failure
• Incline Bench Press: 3 sets of 10-12, 8-10,6-8 reps
• Decline Bench Press: 4 sets to failure
• Iso-Lateral Alternating Bench Press: 3 sets of 10 reps, each arm
• Cable Flyes: 3 sets of 10 reps
• Dips: 3 sets to failure
• Dumbbell Pullovers: 3 sets of 20 reps

Day 2: Cardio/Abs

• 10min Warm-up on Elliptical
• 3 miles on Treadmill
• 1/2 mile Sprint

Superset:

• Reverse Crunch on Exercise Ball: 3 sets of 15 reps
• Overhead Dumbbell Extension on Exercise Ball: 3 sets of 20 reps

• Decline Oblique Twist: 3 sets of 20 reps

Day 3: Cardio/Back

• 12-15 min Run outside
• Reverse-Grip Pull-ups: 4 sets of 10 reps
• Close-Grip Low Row: 4 sets of 12-15,10-12,8-10,6-8 reps
• One-Arm Lat Pulldown: 4 sets of 12 reps, each arm
• Cable Straight Bar Pulldowns: 4 sets of 12-15 reps
• Cable Rope High Row on Exercise Ball - 5 x 12-15 30 sec rest/set
• Back Extensions: 3 sets of 20 reps

Day 4: Legs/Cardio

• Squats: 6 sets of 10 reps
• Deadlifts: 3 sets of 15 reps
• Abduction Machine : 5 sets of 15 reps
• Leg Extensions: 4 sets of 12 reps
• Prone Leg Curls : 3 sets of 10-12 reps
• Calf Raises on Leg Press: 2 sets of 30 reps
• 22 min Outside Running

Day 5: Cardio/Abs/Biceps/Triceps

• 26min Outside Running

Superset:

• Cable Crunch: 3 sets to failure
• Leg Lifts: 3 sets to failure

• Overhead Dumbbell Extension on Exercise Ball: 3 sets of 25 reps
• Oblique Crunch: 3 sets of 15 reps/side
• Exercise Ball Crunches: 3 sets of 50 reps
• Cable Curls: 3 sets of 10-12 reps
• Cable Overhead Tricep Extension: 4 sets of 12-15, 10-12,8-10,6-8 reps
• Preacher Curl Machine: 4 sets of 12-15 reps
• Cable Hammer Curls: 4 sets of 12-15,10-12,8-10, 6-8 reps
• Skull Crushers: 4 sets of 15 reps
• Dumbbell Curls: "Run the Rack": Starting w/ 20lb DBs, Ending w/ 5lb Dumbbells
• Triceps Pressdown "Burnout": Starting w/80lbs, Ending w/40lbs

Day 6: Shoulders/Abs

• Barbell Press: 3 sets of 50 reps
• Crunches on Exercise Ball: 3 sets of 1min reps
• Overhead Dumbbell Extension on Exercise Ball - 3 x 25
• Seated Shoulder Press: 2 sets of 12-15,10-12 reps

Superset:

• Cable Crunches: 4 sets of 30 reps
• Reverse Fly Machine: 3 sets of 10-12 reps

Superset:

• Leg Lifts: 3 sets of 25 reps
• Front Raise on Bosu Ball: 4 sets of 12 reps

Superset:

• Sit-ups: 4 sets of 12 reps
• Lateral Raise on Bosu Ball: 4 sets of 12 reps

• 10 min Elliptical

Day 7: Cardio/Abs

• Outdoor Running

Superset:

• Cable Crunch: 3 x failure
• Leg Lifts: 3 sets of 25 reps

• Decline Oblique Crunch: 3 sets of 25 reps

Superset:

• Reverse Crunch on Exercise Ball: 3 sets of 15 reps
• Exercise Ball Crunch: 3 sets of 20 reps

Share This Article: Facebook

Recommend this article to a friend by e-mail here!

Back To 's Main Page

Back To The Articles Main Page.

Related Articles
2010 Military Contest Winner Elijah Maine!
2010 Military Contest Winner Jason Barnshaw!
2010 Military Contest Winner Pam Wilson!