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Amateur Fitness Competitor of the Week: Danielle Rouleau

Amateur Fitness Competitor of the Week: Danielle Rouleau! - Pics and info and more!
  • Name: Danielle Rouleau
  • E-mail:
  • Age: 22
  • Where: Tampa, Florida
  • Height: 5' 7"
  • Weight: 150 Lbs., contest: 132 Lbs.
  • Years Bodybuilding :5
  • Favorite Bodypart: Legs
  • Favorite Exercise: Legs & Shoulders
  • Favorite Supplements: Dymatize Elite Whey Protein (chocolate mint), BSN NO-Xplode and several MET-Rx products.

How Did You Get Started?

I have been a dancer since I was two years old (ballet, jazz, hip-hop, lyrical, modern and tap). That's where my legs come from! I taught dance classes for many years as a teen. I also was a gymnast from age 6 until 15, and I progressed all the way to Level 8 status (Level 10 is the Olympics). Throughout middle and high schools I was a cheerleader, and I served as captain of the cheerleading squad in high school and became NCAA (college) qualified in cheering as a senior.

When I entered high school I had a goal to make the varsity cheerleading squad as a freshman so I focused on that and did it! Then we started having practices in a gym to make everyone really fit, and I was hooked but had no idea what I was doing. I was jumping from machine to machine, and had no clue about sets or resting or training body parts at different times in the week, or cardio... it was sad.

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Pictures By: Steve Wennerstrom (left), Gene Carangal (right)

A national level competitor approached me and started working with me my senior year... he put me on a diet and trained me intensely so that I could prepare for a show. I was completely ready to do it and I was amazed by the transformation my body was making!! I entered my first contest in the open class, and did well even up against 25-35 year olds when I was a 17 year old teenager. From that moment on I was addicted to being on stage and this has been a dream for me.

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Picture By: Thomas Oed

I have been competing for five years, both in the figure teen class and the open class. In 2005 I entered my first national level show, the USA's in Las Vegas. Then in 2006 I was one of the few competitors who entered all five of the major national level shows. My season started with a third place finish at the Junior USA's in Charleston in April and ended with a fourth place finish at the North American Championships in Cleveland in September. Competing frequently fits well with my personality, I am very competitive and I love staying in shape year round!

What Workout Plan Worked Best For You?

When I started lifting at age 15, I had muscular legs but a small, ripped upper body. Since then I've just put in seven years of lifting, rarely missing a workout. I've kept very strict form - I never go so heavy that I cannot get more than six reps in a set. Typically I use moderate weight which I can handle for 8-12 reps on body parts I want to develop, and I always focus on the eccentric part, I am never jerking the weight around, the weight goes up smoothly and down slowly usually for a 3-4 second count then back up again. So what you see today is the result of muscle maturity and starting to work out at a young age. Pre-and post workout meals are also very important to my muscle growth.

Arrow Typical Weekly Split:

    Monday - Legs / calves / abs
    (quads only, no hamstrings this day)

    Tuesday - Chest / triceps
    (triceps not a full workout, I choose exercises that will maximize a good pump and do six total sets for triceps, that's it!)

    Wednesday - Back / traps / biceps / abs
    (again only two exercises and six sets for biceps)

    Thursday - Shoulders

    Friday - Biceps / triceps / forearms / abs
    (this is my full arm workout day)

    Saturday - Hamstrings
    (this depends on how sore I am from my Monday leg workout, if I am still sore by Wednesday or Thursday I will do hamstrings on Saturday, if not I will do them earlier)

I train for 45 minutes to 1.5 hours, this includes a 25 minute cardio session immediately following my workout. At competition time the cardio is increased to twice per day (30 minute and 45 minute sessions).

Arrow Sample Quad Workout:

Leg Presses (Alternating foot positions) Wide, Narrow
5 sets of 15 reps

Hack Squats
5 sets of 12-15 reps

Dumbbell Lunges
4 sets of 15-25 reps

Squats (heavy!!)
5 sets of 10-12 reps

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Picture By: Thomas Oed

What Nutrition Plan Has Worked Best For You?

My diet in the off-season is quite simple, I eat 4-5 small meals, but I will cheat if I decide to. My body is really good to me when it comes to simple sugars, I don't store them as fat, so I can get away with some cheating throughout the day.

When I'm getting ready for a show, I'll eat 4-5 meals and I'm fairly strict and I usually stop eating carbs after 6pm. When it comes to contest time, the only thing that gets taken out are the shakes, because everything comes from natural sources. I try to consume a gallon of water a day, it's difficult, but I always have my friend Crystal Light to help me get it down easier!!

Arrow On season meals are as follows:

    Meal 1 - Chicken breast, sweet potatoes
    Meal 2 - Whey protein isolate shake
    Meal 3 - Post workout (chicken, oatmeal, or a whey protein shake, usually a 1:2 ratio of protein to carbs)
    Meal 4 - Tilapia, white rice (yes, that correct white rice, it works better than brown for my body)
    Meal 5 - Casein slow digesting protein or chicken breast

What Supplements Have Given You The Greatest Gains?

Whey proteins and BSN NO-xplode.

Why do you love Bodybuilding?

Working out is my lifestyle, I do it almost every day and I work around my visits to the gym. Of course it has made me stronger, and more confident, but it has also been a continuation of the high level athletics (gymnastics, dance, cheerleading) that I have participated in since I was very young.

What Are Your Future Bodybuilding Plans?

Figure/fitness is very much related to my career as a whole, so I plan to be involved in as many facets of the sport as possible. Of course my big goal for 2007 is to earn my IFBB pro card!! I will be competing at the Arnold Amateur Figure competition in March and at the Junior USA Championships in April. In the longer term I plan to open my own gym with a dance studio inside, and a supplement store. I am headlining my first NPC fitness show (national qualifier) in Cleveland, Ohio in June 2007, along with Planet Physique (, and I eventually intend to have my own NPC or IFBB headline show as well. Finally, as a personal trainer I want to continue to help my clients to achieve all of their goals.

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Pictures By: Thomas Oed (left), GeneX (right)

I also have a web site at, and my VIP Members Only area was just launched so everyone should check it out. Photos and training packages are available in my E-Store, you can see my most recent contest photos and placings and I always keep my upcoming appearance schedule updated on the "News" page. My journal / blog and personal training pages are accessible from my web site as well.

What One Tip Would You Give Other Bodybuilders?

Never do anything halfway!! I would also advise them to do research on shows and what they would need to do as far as processes so they are not left in the dark. Make sure you're prepared physically and mentally for any outcome. Remember to smile and show confidence on stage, if you do you will shine like a star. Good luck and believe in yourself!!

Who Are Your Favorite Bodybuilders?

Monica Brant, she has continued to compete in the face of adversity and is a successful business woman who networks and is friendly with everyone. Also my good friend IFBB Fitness Pro Beth Horn, who developed and works with me on my fitness routine.

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