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Amateur Fitness Competitor of the Week: Mandy Fonville

Amateur Fitness Competitor of the Week: Mandy Fonville! - Pics and info and more!

  • Name: Mandy Fonville
  • E-mail:
  • Age: 30
  • Where: Houston
  • Height: 4' 11''
  • Weight: 108 Lbs.
  • Years Bodybuilding :2
  • Favorite Bodypart: My Backside
  • Favorite Exercise: Legs
  • Favorite Supplements: Dymatize Liquid L-Carnitine, Super Nutrition Women's Blend (Iron Free) Multivitamin and Mineral, Optimum Nutrition Glutamine Powder and Optimum Nutrition BCAA's

How Did You Get Started?

I have my own business as personal trainer in Houston so I tend to stay in shape year round. In early 2009 a good friend told me about a fitness competition that was being held locally and persuaded me to enter. So after just 4 weeks of cardio and dieting I was ready to step on stage. I was completely ecstatic to win first place in the bikini division especially since it was my first show!

Then, I decided to do another competition in Houston the following weekend for a different organization and I was able to win first place in the bikini division for a second time in a row. After doing so well in those two shows I decided to go to Miami a few months later and compete once again, however it was a much larger show. Although I finished third in the bikini division, it was a great experience overall.

At the beginning of 2010, I decided to enter my first NPC competition and I placed second in the bikini division at the TEXAS Shredder Classic. I competed again a few months later at the REAL show in Houston and won first place in the fitness model division and third place in figure. I am definitely looking forward to competing again and although I have started training, I am still not sure what my first show will be in 2011.

Mandy Fonville.
+ Click To Enlarge.
Mandy Fonville.

What Workout Plan Worked Best For You?

I like to do cardio first thing in the morning on an empty stomach 5-6 days a week. I like to switch it up between the arc trainer, elliptical and the treadmill on an incline. I do 40 minutes at a steady state with my heart rate between 135 and 145.

I do weight training 5 days a week. My off days are always Thursdays and Sundays so that I lift weights 3 days on and 1 day off and then 2 days on and 1 day off. I rotate my schedule so that the muscle groups always fall on a different day.

Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Add Sets - An add set is the reverse of a drop set in that as you progress the weight used increases with each set.

Day 1: Chest/Shoulders/Triceps

Day 2: Hamstrings/Quads/Calves

Day 3: Back/Biceps/Abs

Day 4: Off

Day 5: Chest/Shoulders/Triceps

  • Repeat Day 1

Day 6: Hamstrings/Quads/Calves

  • Repeat Day 2

Day 7: Off

Day 1 (the following Monday): Back/Biceps/Abs

  • Repeat Day 3
Mandy Fonville.
+ Click To Enlarge.
Mandy Fonville.

What Nutrition Plan Has Worked Best For You?

Since I am a personal trainer with a busy schedule I have to do cardio, eat breakfast and shower before my first client at 6:15 a.m. I usually work throughout the morning and I have my down time in the middle of the day. I lift weights around 1 p.m. which gives me enough time to eat, shower and nap before I go back to work in the early afternoon. Since my job requires me to work in the early mornings and late evenings, I have to eat 7 small meals a day.

Meal 1: 5:45am

Meal 2: 9:00am

  • 5 egg whites
  • 3/4 cup brown rice

Meal 3: 12:00pm

Meal 4: 2:30pm

  • 4 oz lean meat (chicken, tilapia, ground turkey, buffalo etc.)
  • 1/2 cup of brown rice
  • 1 cup vegetables (broccoli, asparagus, green beans etc.)

Meal 5: 5:30pm

  • 4 oz lean meat (chicken, tilapia, ground turkey, buffalo etc.)
  • 1/2 cup of brown rice
  • 1 cup vegetables (broccoli, asparagus, green beans etc.)

Meal 6: 8:30pm

  • 4 oz lean meat (chicken, tilapia, ground turkey, buffalo etc.)
  • 1 cup vegetables (broccoli, asparagus, green beans etc.)

Meal 7: 10:30pm

  • 3 egg whites
Mandy Fonville.
+ Click To Enlarge.
Mandy Fonville.

What Supplements Have Given You The Greatest Gains?

I usually wake up in the morning ready to do my cardio but if I am feeling tired and sluggish I will either drink a small cup of black coffee or green tea to get a kick start from the caffeine.

Before Morning cardio (empty stomach):

  • Dymatize Liquid L-Carnitine: 1 serving

With breakfast:

Pre workout:

Post workout:

  • Optimum Nutrition Glutamine Powder: 1 tsp
  • Optimum Nutrition BCAA's: 3 capsules

Before bed:

  • Optimum Nutrition Glutamine Powder: 1 tsp

Why do you love Bodybuilding?

Ever since I was young I have always loved being active and playing sports. I played volleyball, basketball, softball, ran track, and took gymnastics. I was cheerleader from middle school all the way up until I graduated high school. Although cheerleading was my favorite sport I had to give it up when I chose to go to Texas A&M University because they do not have a cheerleading squad. The Aggies have yell leaders due to their tradition and the fact that it used to be an all-male school. So during my college career I kept myself fit by weight training and running. I enjoyed this lifestyle so much that I eventually chose a career as a personal trainer.

What Motivates You To Follow A Healthy Lifestyle?

I believe that when you look good, you feel good. Also, I want to live a long fulfilling life and I know the best way to do that is to be healthy. Most people ask me how I have so much energy and look so young and I tell them that it's all about diet and exercise. Most importantly since I am a personal trainer I know that the best way to motivate others is to lead by example.

What Made You Want To Achieve Your Goals?

I have always been competitive and I enjoy challenges. After doing my first fitness competition I loved the thrill of being on stage and showing the crowd what I worked so hard for. I feel that there should always be a purpose behind the reason you are doing something and so I will not be satisfied until I make it to the top. My goal is to get my Pro card in the bikini division and I will not stop until I achieve that status.

Mandy Fonville.
+ Click To Enlarge.
Mandy Fonville.

What Are Your Future Bodybuilding Plans?

I am definitely going to compete this year although I haven't decided which show I am going to do first. I have already started training and I am looking forward to stepping on the stage once again!

What One Tip Would You Give Other Bodybuilders?

To keep working hard because it will pay off and to always follow your dreams!

Who Are Your Favorite Bodybuilders?

Courtney West who I know personally is definitely an inspiration. Around the time that I first met Courtney she was training for her first show and now she is a Pro figure competitor. She is super sweet and very down to earth.

Shelsea Montes is also an amazing competitor and very sweet. Her and I are around the same height and have similar builds, so I look at her as my motivation. Also, Shelsea took the time to respond to my message on Facebook with suggestions on how to have a long and lean appearance by doing yoga 2-3 times a week.

What Features Do You Use On

I love to read articles about different supplements and nutrition information along with connecting with friends and fans on BodySpace.