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Over 40 Bodybuilder of the Week: Donna Kay Duncan

Over 40 Bodybuilder of the Week: Donna Kay Duncan! - Pics and info and more!

How Did You Get Started?

When I was 36 I had a cancer scare. It was treated and all was fine. However, it made me realize that I needed to make some changes. I had never been athletic at all. My drink of choice was Coca-Cola. I had two children I wanted to be healthy for. So, I bought a treadmill and a Tony Little workout tape. I walked on the treadmill 3 times a week and did a total body workout three times a week and rested on Sunday. I did that until my daughter was 16 and wanted to join a gym to tone up for modeling. We worked out together for a while, but she didn't like it. I, on the other hand, was hooked. I loved it!

Donna Kay Duncan.
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Donna Kay Duncan.

What Workout Plan Worked Best For You?

I have found that breaking up my body parts individually works best for me. I do a different one 6 days a week. I vary the exercises also. I don't do the exact same ones every week. When getting ready for a competition I do cardio twice a day. I break it up into as much variety as possible on all machines.

Day 1: Legs

Day 2: Chest/Abs

Day 3: Back

Day 4: Shoulders

Day 5: Legs

*This time I do high rep, high intensity routine such as:
  • Jump squats: 4 sets from one end of gym to the other
  • Jump lunges: 4 sets from one end of gym to the other
  • Walking side lunges: 4 sets from one end of gym to the other
  • Glutes to ankle squats: 4 set of 40 reps
  • Cardio: 30 min on stepmill

Day 6: Arms

Day 7: Off

Donna Kay Duncan.
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Donna Kay Duncan.

What Nutrition Plan Has Worked Best For You?

I am one who needs carbs to maintain size and muscle while leaning out. I take carbs with every meal except my last. I drink lots of water, about 1 and 1/2 gallons a day.

Meal 1

Meal 2

Meal 3

Meal 4

  • 1 1/2 scoops whey protein
  • 1 brown rice cake
  • 1 tbsp almond butter

Meal 5

Meal 6

  • 1 scoop whey protein
Donna Kay Duncan.
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Donna Kay Duncan.

What Supplements Have Given You The Greatest Gains?

I take excellent multivitamins, Solgar Formula V, but I also make sure I supplement with 2 EFA capsules. Before and after workouts I take ON BCAA's and AAKG-L Arginine. At bedtime I take MetRx L glutamine and Fountain of Youth HGH Complete.

3 times daily:

After breakfast:

  • Solgar Formula V multi: 2 tabs
  • EFA capsules: 2 caps (2000mg)

Before and After Workout:


Why do you love Bodybuilding?

I always admired how the fitness girls looked in Oxygen magazine. I have gotten it for many years. But, when I started at the gym I knew that that was how I wanted to look and WOULD look. I love the overall feeling of the sense of well being that you get when you have worked hard and feel that you have accomplished something.

What Motivates You To Follow A Healthy Lifestyle?

I am truly a "better" me when I eat right, workout, and get plenty of rest. My whole mental state is different when I am on the right track and following a healthy regime.

What Made You Want To Achieve Your Goals?

I went to watch my friend compete in a bodybuilding show in 2003. That's all it took. I did my first competition in 2004 at the age of 47. I have done 15 shows since then and have done very well. I am proud of the fact that I will be 54 this year and still getting up on stage!

Donna Kay Duncan.
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Donna Kay Duncan.

What Are Your Future Bodybuilding Plans?

I plan to do 2 competitions this year. I also help the competitors and enjoy that as much as competing. I get so excited when someone wants to start doing it.

What One Tip Would You Give Other Bodybuilders?

I want to say that it is most important to remember the YOU are your main competition. Your goal needs to be coming in at the very best you can be! If you do that, you have already won... regardless of your placing!

Who Are Your Favorite Bodybuilders?

I have met so many and I can honestly say that they all are the greatest, most amazing group of people there are. Bodybuilders get a bad rap sometimes from the unknowing general public. But, they are some of the nicest, most helpful, sincere people there are.

What Features Do You Use On

I love BodySpace. I get on it every day to talk to my awesome friends. I order my supplements from the store. I have used the articles section for years to get dieting tips, supplement advice, motivation, etc. I even have a BB.Com license plate protector on my car! I'm a fan!