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2010 Military Contest Winner Amanda McGhee!

Amanda is completely dedicated to eating clean and training hard to maintain her physique and accomplish her goals. Check out Amanda's daily meal plan and training routine!


2010 Military Contest Winner Amanda McGhee


Amanda McGhee

Vital Stats:

  • Name: Amanda McGhee
  • Age: 26
  • Height: 5'5.5"
  • Weight: 122 lbs
  • Military Branch: Marines

  • Email:

What Is Your Goal?

My goals have always been to achieve optimal fitness. Each day I work hard to maintain my lean physique through proper diet and exercise. To motivate myself I mix up my routine. I do yoga for strength/flexibility training, cardio for endurace, and weight training to build and maintain muscle.

How Did You Accomplish Your Goal?

I firmly believe that muscle strength and definition can be achieved through hard work, dedication, and a healthy diet. That's the same advice I share with others that approach me. I treat my body as my temple, just as God intended. Nothing is impossible, as long as we work hard, and really believe we can achieve our goals.

What keeps me motivated: I keep the competitive mindset when entering the gym. Knowing and telling myself that someone is out there working harder than me at that very moment, and telling myself I need to stay one step ahead.

Nothing Is Impossible, As Long As We Work Hard, And Really Believe We Can Achieve Our Goals
+ Click To Enlarge.
Nothing Is Impossible, As Long As We Work Hard, And Really
Believe We Can Achieve Our Goals.


I can't really say I follow a set meal plan. What I can tell you is I follow one simple Bible verse, "you are not your own; you were bought at a price. Therefore honor God with your bodies." -1 Cor 6:19-20.

I eat only what I feel will benefit my body. It started a while back, and over time it has helped develop the woman I am today. I saw things in my body that I wanted to change. I started out by cutting out those certain foods and drinks that were loaded with sugar, salt, or calories, and fat little by little. I've come to the point where my body and mind know exactly what it is will do me well for that time.

I can tell you what I generally eat on a day to day basis:

Meal 1: Pre Workout

Meal 2: Post-Workout

  • Protein Shake
  • granola,
  • milled flax seed

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Meal 7:

My meals vary as often as my workout. I always ensure to have plenty of fruits, vegetables, carbs, and nuts (approx 1 serving of almonds/day). As long as I hit the major things in the food guide pyramid, that makes for a good day.

Also, I always carry a lunch box wherever I go. I keep it packed with things to sustain me throughout the day in case I get hungry. I prefer having small meals throughout the day verses 3 big meals. Your body will tell you when you're hungry. When it gets to that point, just pull out a healthy snack.


Every day is a training day for me. I do cardio/abs at least every other day. When time allows I also like to get in the gym to lift. I don't usually have a spotter, so I'm not able to go heavy on most occasions. My workouts usually range from reps of 12-15 down to reps of 6-8 (not including ab workouts). On other occasions I just do as many reps as possible with a short amount of rest. I like to change up my workouts a lot but I always ensure to hit every part of each muscle group I'm working. This is an example of the workout I did this past week. You'll also see after reading through that I don't really do traditional workouts, I like to be creative.

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.

Day 1: Chest

  • Flat Bench Press: 5 sets to failure
  • Incline Bench Press: 3 sets of 10-12, 8-10,6-8 reps
  • Decline Bench Press: 4 sets to failure
  • Iso-Lateral Alternating Bench Press: 3 sets of 10 reps, each arm
  • Cable Flyes: 3 sets of 10 reps
  • Dips: 3 sets to failure
  • Dumbbell Pullovers: 3 sets of 20 reps

Day 2: Cardio/Abs


  • Decline Oblique Twist: 3 sets of 20 reps

Day 3: Cardio/Back

  • 12-15 min Run outside
  • Reverse-Grip Pull-ups: 4 sets of 10 reps
  • Close-Grip Low Row: 4 sets of 12-15,10-12,8-10,6-8 reps
  • One-Arm Lat Pulldown: 4 sets of 12 reps, each arm
  • Cable Straight Bar Pulldowns: 4 sets of 12-15 reps
  • Cable Rope High Row on Exercise Ball - 5 x 12-15 30 sec rest/set
  • Back Extensions: 3 sets of 20 reps

Day 4: Legs/Cardio

  • Squats: 6 sets of 10 reps
  • Deadlifts: 3 sets of 15 reps
  • Abduction Machine : 5 sets of 15 reps
  • Leg Extensions: 4 sets of 12 reps
  • Prone Leg Curls : 3 sets of 10-12 reps
  • Calf Raises on Leg Press: 2 sets of 30 reps
  • 22 min Outside Running

Day 5: Cardio/Abs/Biceps/Triceps


  • Overhead Dumbbell Extension on Exercise Ball: 3 sets of 25 reps
  • Oblique Crunch: 3 sets of 15 reps/side
  • Exercise Ball Crunches: 3 sets of 50 reps
  • Cable Curls: 3 sets of 10-12 reps
  • Cable Overhead Tricep Extension: 4 sets of 12-15, 10-12,8-10,6-8 reps
  • Preacher Curl Machine: 4 sets of 12-15 reps
  • Cable Hammer Curls: 4 sets of 12-15,10-12,8-10, 6-8 reps
  • Skull Crushers: 4 sets of 15 reps
  • Dumbbell Curls: "Run the Rack": Starting w/ 20lb DBs, Ending w/ 5lb Dumbbells
  • Triceps Pressdown "Burnout": Starting w/80lbs, Ending w/40lbs

Day 6: Shoulders/Abs




  • 10 min Elliptical

Day 7: Cardio/Abs



  • Reverse Crunch on Exercise Ball: 3 sets of 15 reps
  • Exercise Ball Crunch: 3 sets of 20 reps

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