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Amateur Fitness Competitor of the Week: Joy Randolph

Amateur Fitness Competitor of the Week: Joy Randolph! - Pics and info and more!

  • Name: Joy Randolph
  • E-mail:
  • Age: 27
  • Where: Montgomery, AL
  • Height: 5'8"
  • Weight: 134 Lbs
  • Years Bodybuilding :1
  • Favorite Bodypart: Abs
  • Favorite Exercise: Quadriceps
  • Favorite Supplements: BCAA's, Lipo 6X

How Did You Get Started?

I actually had a pretty active childhood from junior high all the way through college. I cheered and danced and even competed with squads on the national level. I remember watching the Mrs. Fitness USA competitions and wishing that were me on stage competing.

Well that dream of competing eventually faded as I got busy with school, work and life in general. I decided not try out for the dance team my last year of college and that year, I picked up about 20 pounds.

I had a decent physique beforehand but I ate whatever I wanted whenever I wanted it. I didn't realize that all the dancing and mandatory workouts were playing such a big part in maintaining my weight. I carried the extra weight for a couple of years after college.

I could not seem to grasp the concept of "eating clean" vs dieting. At the beginning of 2007, I joined a local gym and started losing the weight. I cleaned up my eating as best as I knew how (limiting fried foods, sweets, sodas, etc.) and lost 20 pounds.

Joy Randolph
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Joy Randolph.

One of the trainers at the gym saw how disciplined I had become and the progress I'd made with losing weight. He asked me if I ever thought about competing. I laughed because I really hadn't thought about competing since I was in high school.

At this point, it seemed like an unreachable goal. I told him I didn't know if I had it in me to compete - especially to do fitness. He told me about another category called "figure," which I had not heard of until then.

Eventually, that trainer and I became good friends and became an item (awwww). He took me to several competitions where I had a chance to see figure live. From then, I was hooked! I knew that I wanted to compete as a figure athlete and actually make my childhood dream (that was dead) a reality.

At the beginning of 2008, I seriously began dieting and training for a show I set my sights on that was 4 months away. That was all I wanted to do initially just to say I had done it. So far, I've done that first show I planned for and 2 others and am getting ready for a fourth one.

Joy Randolph
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Joy Randolph & Her Trainer.

What Workout Plan Worked Best For You?

I don't restrict myself to the same workout every time. Some days, I may go heavier on the weight and do fewer reps. On others, I'll go a little lighter on the weight and do more sets. I always strive to be progressive in my workouts so that my muscles will continue to respond. This is typically what my workouts consist of:

    Day 1: Legs

    Day 2: Shoulders

    Day 3: Chest & Triceps

    Day 4: Legs

    Day 5: Biceps & Back

    Day 6: Light Leg Workout & Cardio (1 session only)


  • 2x's a day
  • 5 days a week
  • 1 hour on recumbent bike before work
  • 30 min. after work (bike or elliptical machine)

I worked my abs every other day for at least 10 minutes. Most of the time, I went to the abs classes at the gym. After I lost most of the fat, I no longer did cardio sessions twice a day. I was leaning out too much too fast as a result so now I do only one cardio session for 30 minutes, 4 times per week.

Joy Randolph
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Joy Randolph.

What Nutrition Plan Has Worked Best For You?

Initially, my nutritionist gave me a plan that involved 2 low carb days followed by a carb-load day.

dot Low Carb Day dot

dot Carb Load Day dot

This plan was great in helping me shed the fat. After my first two competitions, I was pretty lean so I ate complex carbs just about every day. The complex carbs gave my muscles the fullness they needed instead of looking stringy.

What Supplements Have Given You The Greatest Gains?

Why do you love Bodybuilding?

I love the challenge that comes with preparing for a competition. It keeps me motivated in the gym and with my eating and prevents boredom from just an everyday routine. Plus the amazing feeling of accomplishment has positively affected every area of my life.

Joy Randolph
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Joy Randolph.

What Are Your Future Bodybuilding Plans?

My short-term goal is to win my class and an overall title so that I can compete on a professional level. I would also love to become a spokesperson for a reputable fitness-related company. I also love helping others break into the world of competing. It can be very overwhelming and intimidating so I enjoy helping first-timers navigate through the whole process.

What One Tip Would You Give Other Bodybuilders?

Never let success stop you from progressing. Sometimes compliments and praise can make you feel like you've arrived and you stop putting in as much work as you did beforehand.

I think it's important for competitors to have a balanced view of themselves - knowing that you don't have to be overly critical of yourself but that there will always be room for improvement. Never stop improving.

Joy Randolph
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Joy Randolph.

Who Are Your Favorite Bodybuilders?

I love reading about fitness/figure competitors Tanji Johnson and Jenny Lynn. Tanji's articles on are excellent and have helped me tremendously.

Also Pro Fitness Competitor Valarie Brown-Stephens and Pro Figure Competitor Nicole Weeks are some of my favorites that I've seen live. They are very encouraging in such an extremely competitive sport.