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Amateur Fitness Competitor of the Week: Melissa Steffen

Amateur Fitness Competitor of the Week: Melissa Steffen! - Pics and info and more!

  • Name: Melissa Steffen
  • E-mail:
  • Age: 24
  • Where: Urbandale, Iowa
  • Height: 5' 7"
  • Weight: 140 Lbs., Contest: 135 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Biceps
  • Favorite Supplements: Glutamine, Nitro-Tech, Thermo-Shred

How Did You Get Started?

I was overweight as a child and through most of middle school and high school. I became a group fitness instructor in college and fell in love with the gym. I started my first nutrition program my junior year of college - it was body for life.

This program worked well at the time, but I gained the weight back after a year and I decided I needed something new. I went to my doctor, who happens to be a bodybuilder (her site:, and she suggested that I train for a show. She gave me the phone number of my trainer and it truly was life changing for me.

See my Before and After pics:



Photo Credit: Dan Ray of Pictures This Studios (

Visit my web site at:

What Workout Plan Worked Best For You?

I used to be a cardio addict! I thought that six days a week of cardio for 40 minutes was it. Boy was I wrong! I needed to take weight training seriously; I needed to lift heavy. Since my last show, I have tripled my weight in the gym and cut my cardio down to two days a week.

I am in the off-season now, and this has been working well. When I start training again in July, I will bump the cardio up to 5-6 days a week.

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What Nutrition Plan Has Worked Best For You?

Keep shocking that body! My trainer(s) have done a great job of watching and monitoring changes in my physique based on changes in my diet. A low-carb diet gives me great results and I stay away from processed foods.

I use the off-season to play with my diet. I really call it the "in-between" season to keep myself in check. I still indulge about once a week in the off-season, but when training hits, it's go time!

What Supplements Have Given You The Greatest Gains?


Why do you love Bodybuilding?

You only have one body, so take care of it. Being fit allows me to live a very full and healthy life. I love the energy I get from my workouts and I love pushing myself to the limit in the gym.

We tend to hold out when it comes to exertion, I want to walk out of the gym knowing I have nothing left to give... until the next work out.

What Are Your Future Bodybuilding Plans?

I am competing in the KC show this September. My goal is to take the overall title and win my pro card. If it doesn't happen at that show, I will keep going until I have the coveted pro card.

What One Tip Would You Give Other Bodybuilders?

Train harder, get leaner, and eat cleaner than the girl in front of you. Then just when you think you've given all you can, dig deep and you'll find that little bit you were saving. Don't get discouraged... this is a subjective sport, be persistent and always be confident and professional.

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Who Are Your Favorite Bodybuilders?

Malea Jensen baby. This woman is awesome! You can catch her center stage at Junior Nationals this year in Chicago.

Monica Brant - I think she has a beautiful physique and she has been in the game for awhile!

Jenny Lynn - Long and lean, goddess of figure. She is just plain awesome!