Female Transformation Of The Week - Danielle Chevalier.

Danielle has gone from an unhealthy 195 pounds and 28% body fat to a healthy and competitive 150 pounds at only 16% body fat. Wow! She has always been athletic but her eating habits were totally out of whack. See how she changed right here!
Before Before:
195 lbs
After After:
150 lbs


Vital Stats

Name: Danielle Chevalier
Age: 26
Height: 5'10"

Before During Contest Day

Weight: - 195 lbs.
Body Fat: - 28%
When: - Nov. 2005

Weight: - 160 lbs.
Body Fat: - Less than 19%
When: - March 2006

Weight: - 150 lbs.
Body Fat: - 16%
When: - First Contest (Apr. 2006)


Why I Got Started

I had always had an athletic build or as others liked to say "big boned." In high school I played every sport imaginable, taught aerobics and played travel sports all summer. I enjoyed and still enjoy being active on a daily basis.

I love anything that has to do with physical activity. But my eating habits were horrendous. I basically taught aerobics at least 6 times per week, did extra cardio and lifted weights every other day so that I could eat and drink whatever I wanted. I never really felt comfortable with the extra pounds on my body but was unable to stick to any type of diet.

This was my life until the day my friend mentioned doing a figure competition. I had always been fascinated by a lean, muscular, feminine body, so I begin my journey to become fit and ultimately healthier. At that time I wasn't sure about competing but I was up for the challenge.

I was then introduced to Jane Awad, an IFBB Competitor/Fitness model. Jane developed my training regime, my diets and helped with my mental stability up until the day of the show.


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I Knew I Had To Clean Up My Eating Habits.


How I Did It

I trained with Jane 3 times per week. She put me through a rigorous workout focusing on a particular body part. The workouts were high intensity with several supersets. I did the other body parts on my own through out the week. 6 days per week I completed at least 45 minutes of cardio at 5 a.m. 5 days per week I completed another 45 minutes cardio in the afternoon. Most of the cardio were some sort of interval training.

The biggest part and hardest, was the nutrition. I ate 6-7 meals per day. There was an adequate balance of protein, carbs and good fats.

Protein Choices Were:

  • Chicken
  • Tuna
  • Egg whites
  • Fish
  • Flank steak
  • Protein shakes

Carb Choices Were:

  • Large flake oats
  • Sweet potatoes
  • Cream of rice
  • Vegetable - a lot of asparagus

arrow Meal Program:

The meal program was set for one month at a time. I ate the exact same foods everyday for an entire month. Particular foods were positioned through out the day depending on when my work outs/cardio sessions were. I was allowed a cheat day per week at the beginning.

As my show came closer there were no cheat meals allowed. It was easier to follow the diet through out the week because being at work allowed for more of a routine rather than being at home.


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I Was Allowed One Cheat Day Per Week.

During the 12-week process I learned if you "Fail to plan, you plan to fail." You had to plan everything; your meals and your workouts or you risk the chance of failing. This was by far the hardest thing to do.

At the time I was also teaching, coaching travel basketball, teaching aerobics and Pilates classes so there was a lot on my plate at one time. As I look back this is one of my biggest accomplishments - to balance everything at once and of course - to succeed.

I would plan my meals and power cook for the week. It helped me stay on track. Most of my meals would then already be prepared in the fridge for the week. It was then easier to just reach in and grab the food for the day.

As I began to see phenomenal changes I decided I would enter the upcoming figure contest. My diet and work outs began changing to reflect my show date. I then added to my cardio stair running and sprints. My diet reflected my activity as well as the hopes to lean out for the show. Having Jane planning my diets and providing me with tips eased a lot of my stress.


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"Fail To Plan, You Plan To Fail."

I am now planning to compete again in November. I am hoping I will have more time to devote to the competition. It is hard balancing working out, working, personal relationships and managing a home. I give a lot of credit to women who do this all the time with a full-time job.


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I've Been Hooked Ever Since.


Transformation In Progress

During my transformation I took photos from month to month to track my changes. The changes I saw on the outside were nothing compared to the changes occurring on the inside. I fell in love with the feeling of well being and the quiet peaceful spirit happening inside of me, these changes spurred me from week to week.

I am what you would call a transformation in progress. After that 1st competition I know that I now need to balance my lower body and upper body. I am hoping to lean my legs out a little more for my next show. As for my upper body I need to add some more muscle so have been spending the last couple of months working harder in the gym and I trying to get enough calories in to promote muscle growth.

My workout stayed the same. My cardio dropped to 5 times per week in the morning and 3 times per week in the afternoon.


My Training

  • Monday: Shoulders, Abs
  • Tuesday: Legs
  • Wednesday: Arms, Abs
  • Thursday: Back, Abs
  • Friday: Cardio
  • Saturday: Chest, Abs
  • Sunday: Yoga, cardio
  • Cardio: 0ff-season is 5-6 days per week for 45 minutes.


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My Diet (off season)

    Meal 1: 30g protein shake, 1/2 cup oatmeal
    Meal 2: 5 egg whites, broccoli, tomatoes, 4oz low fat cheese
    Meal 3: 1 cup romaine lettuce, 4oz chicken, 1 tangerine, 1/4 cup low fat cottage cheese
    Meal 4: Meal Replacement Shake
    Meal 5: 30g protein shake mixed with 2 egg whites and 3oz sweet potato
    Meal 6: 4oz tuna, celery, onion, 2 tablespoons fat free Miracle Whip on 2 Weight Watchers Bread
    Meal 7: 5 egg whites, mushrooms, onions

* Some days I will have a grapefruit before I work out in the morning


My Supplements


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