Fitness Amateur Of The Week: Jeanine Kilian

After joining a marathon club, Jeanine Kilian realized that pounding the pavement wasn't delivering the results she craved. She hit the weights and built a killer physique!

Name: Jeanine Kilian
BodySpace: Chanine
Age: 23  Height: 1.56m  Weight: 48kg
Location: South Africa
Years Competing: This will be my first year.

How Did You Get Started?

In 2008 I joined a Marathon running club. The days that I didn't run I went to the gym for cardio or yoga. While I was exercising I saw some toned and muscular girls and wished I could look like them.

In July 2011 I walked by a woman and told her she has a stunning figure and she inspires me every day. She then told me I could gym with her and she would show me what to do, and since then I was hooked on weight training.

She told me about competitions, and to change my unhealthy way of living to a healthy and vibrant one. I am now exercising for my first competition in April 2012. I have a personal trainer at the gym and I help women where I can with advice and training programs.

What Workout Plan Worked Best For You?

I like to try new exercises and routines every few weeks. Train with high intensity, for no longer than 60 minutes. Training in the morning on an empty stomach is best for burning fat all day; it boosts your resting metabolic rate (RMR). If it is not possible to train in the morning, your training session can be moved to any time of the day. Remember that your pre-workout and post-workout supplementation and meals will shift accordingly.

Day 1: Chest/Front Delts

Day 2: Cardio/Boot Camp
Day 3: Back/Rear Delts

Day 4: Cardio
Day 5: Arms

Day 6: Legs

Day 7: Off

Build a great back? Jeanine wears Nike gloves, 'cuz she just did it.

What Nutrition Plan Has Worked Best For You?
Meal 1: Breakfast/Post Workout
Meal 2: Mid Morning
Meal 3: Lunch
Meal 4: Mid Afternoon
Meal 5: Dinner
Meal 6: Late Evening
  • Water


    6 or more glasses per day

Important Notes For Best Results:

Limit: Table salt, sugar and sweetened products, oils* (Limit to 3 teaspoons a day and focus on extra virgin olive oil, canola oil, flax seed oil or cod liver oil), margarine*, butter*, salad dressing (Light)*, other sauces and products with preservatives, all cold drinks and fruit juices (except for 0 calorie drinks like Tab), alcoholic drinks, and full-cream dairy products. Take 2-3 servings of fat-free yoghurt/milk (1 cup = serving) or cottage cheese (2 Tbsp = serving) per day and limit low-fat cheese e.g. Mozzarella, Ricotta, Feta, Edam to 3 servings (total of 1 1/2 cup grated cheese) a week.

What Supplements Have Given You The Greatest Gains?

Definitely anything from my sponsor Furian Nutrition.

Upon Waking
Upon Waking & 30 Minutes Before Lunch
Intra Workout
With Meal 2
Post Workout, Mid Afternoon, & Late Evening
Why Do You Love Fitness/Bodybuilding?

I love working out because I love the feeling of crossing a finish line or hitting my fastest mile or going farther than I've gone before. The sense of achievement I get sends me soaring. It's like hitting the reset button on life; it's definitely my number one stress reliever. Nothing clears my head or makes me calmer than a good sweaty workout. My skin looks healthier, I sleep better, I've found new friends through fitness. It also gives me that extra "me time" to do something good for myself.

Fitness simultaneously relieves stress and shreds the abs.

What Motivates You To Follow A Healthy Lifestyle?

My friend, Jenine Kruger. She is my number one inspiration, a mother of a 3-year-old toddler, working full time and pursuing a career in fitness. I take my hat off to her. Also then my trainer Jonathan Blundel, he keeps me motivated and trains me as hard as he can. He also does competitions and I learn a lot from him.

What Made You Want To Achieve Your Goals?

Like the saying goes: "If you always do what you always did, you'll always get what you always got." I want to be and achieve more than just being me right now. I want to get more results and win lots of competitions one of these days.

What Are Your Future Fitness/Bodybuilding Plans?

I want to become an IFBB Bikini Pro, to have more opportunities in the fitness world, and be on the cover of a Fitness magazine. I want to inspire people to be better and not to give up on their dreams. I'm willing to put in effort to get there.

What One Tip Would You Give Other Fitness Competitors?

An A+ in anything in life is achieved when you keep on going after the point of it being difficult. If you master the ability to step up to the plate when the going gets tough you will achieve great results not only in fitness, but also in all areas of our life.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Jenine Kruger, Summer Taylor, Abbie Burows, Victoria Larvie, Jamie Eason.

What Features Do You Use On

My BodySpace, the Store, and the Nutrition and Training articles. Plus, all the motivation and progress of everyone on here.

Amateurs Of The Week Main Page

Amateurs Of The Week
Main Page honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

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