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Amateur Fitness Competitor of the Week: Angie Burke

Amateur Fitness Competitor of the Week: Angie Burke! - Pics and info and more!

  • Name: Angie Burke
  • E-mail:
  • Age: 25
  • Where: Big Bear Lake, CA
  • Height: 5'6"
  • Weight: 136 lbs
  • Years Bodybuilding :3
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Back
  • Favorite Supplements: BSN Lean Dessert

How Did You Get Started?

Well, I began in college with running a lot! About ten miles a day, and then got introduced to squats by some great friends. I really have them to thank for their knowledge and support. They enabled (and spotted) me so I was able to really reach my goals in heavier lifting. I always had the pancake genetics so heavy squats were a god-send for me! After doing the heavier weights for the first few months I saw significant gains.

Soon after I planned ahead for my first naturals figure competition in 2007. I had 3 months to gain muscle, and then 11 weeks to diet down and shed the extra fat. Since that competition I have been addicted! I learned a lot about how my body works, how sensitive it is to certain nutrients than others, and how it responds to different stresses. I never thought I had the right body for being seen in a high cut figure suit, but the experience left me so proud of what I accomplished that I wanted to see how much better I could do next time, and I did!

Angie Burke
+ Click To Enlarge.
Angie Burke

What Workout Plan Worked Best For You?

Currently my workout plan is spread out throughout the week to keep me busy so that I get some activity every day. I have spent the last few months just studying and doing very little that allows much exercise, so I make sure to make up for it later in the day. For workouts I make sure to hit every muscle group at least once a week, legs twice.

My legs and glutes especially have always been the hardest for me to bring up, so I hit them harder than everything. My upper body pumps up really easily so I don't hit it as heavy as I used to. Same goes for my quads, they get monstrous! I do morning cardio Monday-Friday, jogging 3 miles, usually around a 10 mile/min pace.

Day 1: Back/Delts
Day 2: Cardio Only

I only do cardio on this day since my gym is so crowded I can't even get a locker. Was frustrating at first, but I learned to adapt! I either do the hour of cardio on the stair stepper or I do 3 miles jogging at about a 10 minute/mile pace, depending on how free the equipment is.

Day 3: Legs
Day 4: Cardio Only
Day 5: Chest/Triceps/Biceps
Day 6: Legs
Day 7: Off

The day and my day for rest, happily!

What Nutrition Plan Has Worked Best For You?

When it comes to competitions I cycle my carbs throughout the week. Right now when I am just trying to keep my best energy and state of mind for the busy week, I keep my carb counts consistent every day. I aim for about 30g of carbs in the morning and 15g per meal thereafter. That way I don't have to think about it as much and can just calculate things faster without stressing myself out.

On my rest days I sometimes have a cheat day, but not every weekend. Every meal I try for at least 15g of protein, and make sure to get plenty of the healthy fats from almonds, avocados, and no more than 1 egg yolk a day.

Meal 1: 10 AM
Meal 2: 12 PM
Meal 3: 1 PM
Meal 4: 4 PM
Meal 5: 7 PM
Meal 6: 12 AM
Angie Burke
+ Click To Enlarge.
Angie Burke

What Supplements Have Given You The Greatest Gains?

Since I am still a huge advocate for jogging (and it's the only cardio I can't cheat at), I take omega-3 supplements for my joints. I religiously take mine with meals, and I really do feel the difference!

I love my whey protein from Optimum Nutrition in chocolate; it's great for post workout and for my homemade protein bars! On days when I can barely drag my butt to the gym, I use NO-Xplode; I love the pump it gives me! Plus its fun seeing my veins in my arms pop a little to scare the guys in my gym!

10 AM, 1 PM & 4 PM:
  • NatureMade Omega 3-6-9: 2/1/1 gel tablets
10 AM:
Once Or Twice Daily:
Pre-Workout (If Needed):

Why do you love Bodybuilding?

I love taking care of myself. I love knowing that I am constantly on a path to achieve the best for myself inside and out. And sometimes I end up inspiring others which is humbling and so awesome at the same time, it shocks me! I never thought I would be able to feel strong without the bulk of looking like a girl on the verge of being a dude. Well I proved myself wrong!

Being able to do 6+ pull-ups, squat my own bodyweight and not need a spotter makes me feel liberated. But I also love the camaraderie that comes with working out, I have made some great friends in the gym, and we always push each other to do our best. It's a positive environment that I can't help but love.

Plus much of my motivation came from watching workout videos from Kevin Levrone. Just seeing the dedication and mental/physical focus that it takes, it was just amazing to witness; I can't help but respect people in the industry.

What Motivates You To Follow A Healthy Lifestyle?

Seeing and feeling the results of dedication in the gym. I take progress photos every week, and seeing the transitions and progress motivates me to keep doing what I'm doing... sometimes to go harder (which seems impossible at the time, but I try!) Sometimes I'll hate the idea of taking the new progress photo thinking that I didn't hit the week hard enough, and then be pleasantly surprised to see that I did actually lean out a little bit!

What Made You Want To Achieve Your Goals?

I did every sport I could get my hands on in high school, you name it I did it, and some of it pretty well. But I always couldn't stand how I had a little muffin toppage; I always wanted to see my abs! Doing the competitions gave me that gift.

What Are Your Future Bodybuilding Plans?

I plan to compete in an NPC bikini competition by the end of this year, as long as I have the available funds!

What One Tip Would You Give Other Bodybuilders?

When training, it is easy to keep doing the same thing every week because you know it works and gets the results you want, plus you're probably tired from the high amounts of activity coupled with the low energy diet, so it's easy to just want to get it over with! Well, try to give it some variety. Sounds simple and "duh" but if anything it will keep you from getting bored and stuck with your results. Invest in the Xbox Kinect, it is actually fun and makes you work up a sweat!

Who Are Your Favorite Bodybuilders?

Valerie Waugaman and Kevin Levrone.

What Features Do You Use On

I use the forums to get info about different areas, especially if I'm looking to relocate for work. I use my BodySpace pretty often and will post blogs every few weeks for new playlist ideas. I cannot workout without my music! Plus people give me some good ideas for new songs, I love it!