Name: Nakia Dunigan

Email: nakiadunigan@yahoo.com

BodySpace: thedivine1

Before: Age: 34 Height: 5'3" Weight: 169 lbs Body Fat: 23.2% Waist: 34" Hips: 36"	After: Age: 35 Height: 5'3" Weight: 118 lbs Body Fat: 14% Waist: 24" Hips: 30"

Why I Got Started

I am a single mom of 2, and I spent 5 years of my life depressed and wanting a way out of my life. My quest to become fit started in April 2008 when I weighed in at 169 pounds. One day, I scrolled through my emails and saw an ad for a fitness boot camp. On this same day I received a bonus and decided to put all of my bonus money toward getting my body in shape.

For the next 6 months, I spent my weekends driving 60 miles on Saturday/Sunday to attend boot camp and I loved it but I wanted more! I decided to quit my job as an Executive Assistant and became the Director of Operations for D3: Dre's Diesel Dome and also a Group Fitness Instructor.

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I Received A Bonus And Decided To Put All Of My Bonus Money Toward Getting My Body In Shape.

I still wanted more! So, I started researching figure competitions and got a subscription to Oxygen magazine and was inspired to compete in a figure competition. In August 2009, my journey to become a figure champion began. In May 2010, I competed in the Illinois State Body Building, Figure and Fitness Competition. I did not place and felt defeated, but after two days of pigging out, I dusted myself off and will now compete in Kentucky this November but I also plan on running in the Chicago Half Marathon in September! I won't stop be stopped! In the before picture, I weighed 140 pounds and at contest time, I was 116 pounds.

How I Did It

It took me a while to find my figure trainer, but when I did, everything clicked. I trained with my trainer 4 days per week, some weeks 3 days and I spent the remaining days at the gym or in my basement on the treadmill. It took a lot of sacrifice, commitment and discipline.

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Getting In Shape Took A Lot Of Sacrifice, Commitment And Discipline.

Supplements

• Optimum Multi-vitamin
• 1000mg Vitamin C
• BCAA's
• CoQ10
• Calcium Magnesium
• Evening Primrose Oil
• Fish Oil and/or Flax Seed Oil
• Glutamine
• Whey Protein Powder

Diet

My training diet consisted of some major clean eating. I was only allowed a cheat meal on Saturday at 12 p.m. My 16-week contest diet was as follows:

Meal 1:

• 4-5 Egg Whites
• 1/2 cup Oatmeal
• 1 serving 1000mg Vitamin C, Optimum Multi-vitamin, Calcium Magnesium
• 1 serving Evening Primrose Oil Fish Oil and/or Flax Seed Oil
• 1 serving Glutamine and BCAA's

Meal 2:

• 6oz Chicken Breast or Tilapia
• 1 cup Broccoli or 6 Asparagus Spears
• 1 serving Coq10

Meal 3:

• 6oz Chicken Breast or Tilapia
• 1 to 6 Asparagus Spears
• 1 Sweet Potato or 1 cup Brown Rice

Meal 4:

• 6oz Chicken Breast or Tilapia
• 1 cup Broccoli or 6 Asparagus Spears

Meal 5:

• 6oz Chicken Breast or Tilapia
• 1 cup Broccoli or 6 Asparagus Spears
• 1 serving Coq10

Meal 6:

• 1 scoop Whey Protein Powder
• 3 Hard Boiled Eggs (Whites only)

I also drank a gallon of water per day.

Training

Meal 1: Shoulders/Biceps/Abs/Hamstrings

• 45 min Cardio on Treadmill
• Barbell Curls: 3 sets of 20 reps
• Cable Hammer Curls: 3 sets of 20 reps
• Barbell Military Press: 3 sets of 20 reps
• Dumbbell Side and Front Lateral Raises: 3 sets of 20 reps, each
• Upright Cable Rows: 3 sets of 20 reps
• Deadlifts: 3 sets of 20 reps
• Leg Curls: 3 sets of 20 reps
• Straight Leg Lifts: 3 sets of 25 reps
• Cable Crunches: 3 sets of 25 reps
• Hanging Leg Raises: 3 sets of 25 reps

Day 2: Cardio

• 45 min Cardio on Treadmill

Day 3: Biceps/Triceps/Abs

• 45 min Cardio on Treadmill
• Dumbbell Rows: 3 sets of 20 reps (each arm)
• Wide Grip Lat Pulldowns: 3 sets of 20 reps
• Seated Close Grip Rows: 3 sets of 20 reps
• Bent Over Barbell Rows: 3 sets of 20 reps (each arm)
• Straight Leg Lifts: 3 sets of 25 reps
• Cable Crunches: 3 sets of 25 reps
• Hanging Leg Raises: 3 sets of 25 reps

Day 4: Legs/Abs

• 45 min Cardio on Treadmill
• Leg Extensions: 4 sets of 20 reps
• Leg Press: 4 sets of 20 reps
• Barbell Squats: 3 sets of 20 reps
• Walking Lunges: 3 sets of Gym Length
• Seated Calf Raises: 3 sets of 25 reps
• Straight Leg Lifts: 3 sets of 25 reps
• Cable Crunches: 3 sets of 25 reps
• Hanging Leg Raises: 3 sets of 25 reps

Day 5: Cardio

• 45 min Cardio on Treadmill

Day 6: Back/Triceps/Abs

• 45 min Cardio on Treadmill
• Back Extensions: 3 sets of 20 reps
• Dumbbell Rows: 3 sets of 20 reps (each arm)
• Seated Close Grip Rows: 3 sets of 20 reps
• Bent Over Barbell Rows: 3 sets of 20 reps (each arm)
• Straight Leg Lifts: 3 sets of 25 reps
• Cable Crunches: 3 sets of 25 reps
• Hanging Leg Raises: 3 sets of 25 reps

Day 7: Rest

Suggestions For Others

The best piece of advice I can give is to plan, plan and plan some more! Every evening I would write in my journal the next day's workout and meals so I knew what I had to do.

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