Name: Danielle Reutter
Before: May 3, 2009
Weight: 150 lbs
After: September 19, 2009
Weight: 113 lbs
Why I Got Started
I thought it would be a great way to motivate me to getting back into shape and even better shape after having my baby.
Click Image To Enlarge.
I Thought A Competition Would Be The Perfect Way To
Motivate Me To Get Back In Shape After My Pregnancy.
How I Did It
As a trainer, I of course know how to lose weight and get in great shape - but how to prepare for a Figure Competition was a whole new ballgame. I was not sure how to begin my training, what I should be doing when and all of that. So I hired a Professional Figure Competitor, Chastity Slone, to help me on my journey.
I drove two hours to see her and in our first meeting she trained me and gave me a lot of information about what I needed to do to accomplish my goal. I began doing cardio first thing in the morning 6 days a week and following her meal plan, as well as weight training 5-6 days a week.
We picked a show, the 2009 NPC Ohio and Great Lakes Figure Championships in Columbus, OH. As I got closer to my show I began seeing her weekly for training, posing and motivation. She changed up my meal plans every few weeks and I followed them.
Before I knew it, it was go time and I was exfoliating, tanning, getting my hair and nails done and packing for Columbus! The show was so much fun, exhausting, but fun! I was so excited to finally reach my goal, I was proud of myself for sticking with it through the end.
Twenty-some weeks of dieting and training, I was finally there. I placed 1st in Great Lakes Novice, 1st in Great Lakes Short Figure and 2nd in Ohio Short Figure. My next goal: Amateur Arnolds 2010!
Meal 1: Post-Cardio
- 4 oz of fish
I do 30 minutes of interval training 6 days a week first thing in the morning.
Monday: Shoulders And Abs
- Military Press: 3 sets of 15 reps
- Lateral Raises: 3 sets of 15 reps
- Front Dumbbell Raises: 3 sets of 15 reps
- Rear Delt Raises: 3 sets of 15 reps
- Air Bike: 3 sets of 50 reps
- Jackknife Sit-Ups: 3 sets of 15 reps
- Triceps Pushdowns: 3 sets of 10 reps
- Dips: 3 sets of 15 reps
- Hammer Curls: 3 sets of 15 reps
- Dumbbell Curls: 3 sets of 15 reps
- Barbell Curls: 3 sets of 15 reps
- Seated Triceps Press: 3 sets of 15 reps
- Dumbbell Lunges: 3 sets of 20 reps
- Barbell Step-Ups: 3 sets of 10 reps
- Jump Squats: 3 sets of 15 reps
- Barbell Lunges: 3 sets of 10 reps
- Rear Dumbbell Lunges: 3 sets of 10 reps
- Dumbbell Squat: 3 sets of 15 reps
- Deadlift: 3 sets of 15 reps
- Pushups: 3 sets of 10 reps
- Dumbbell Bench Press: 3 sets of 15 reps
- Hanging Leg Raises: 3 sets of 15 reps
- Dumbbell Flyes: 3 sets of 15 reps
- Decline Oblique Crunches: 3 sets of 15 reps
- Bent Over Barbell Rows: 3 sets of 15 reps
- Deadlift: 3 sets of 10 reps
- One-Arm Dumbbell Rows: 3 sets of 15 reps
- Pullups: 3 sets of 15 reps
- Straight Arm Pulldowns: 3 sets of 15 reps
- Hyperextensions: 3 sets of 15 reps
Tuesday: Biceps And Triceps
Thursday: Chest And Abs
Saturday: Full Body
Suggestions For Others
Set yourself up for success and avoid setting yourself up for failure. Preparation is key when following a meal plan. I would cook all my food once or twice per week, weigh it out and package it.
That way in the morning I could just grab my food for the day, put it all in a big lunchbox and I was good to go. It made life so much easier not having to worry about preparing my food every day.
Another piece of advice that I read somewhere is if you run over a nail, don't go slashing your 3 other tires! It takes time and dedication to get your eating straight, so if you have a little cheat when you weren't supposed to, accept it and move on - don't think the whole day is ruined and dive into all the junk food you can!
Hire a professional. Yes it costs money, but it is worth it (as long as you do your research and find a great trainer). Having regular training sessions with a certified trainer helps you in many ways. Not only will you get a great workout, but you will get direction on what you should be doing and you are accountable to someone other than yourself.
Not to mention the countless conversations about health, nutrition and exercise - eventually it will sink in and you will find you have learned a lot. The whole getting in shape and losing weight mystery won't be a mystery anymore; you will learn its science.