Fitness Amateur Of The Week: Devy Channeled Her Competitiveness!

Devy's spontaneous nature keeps her routine fresh and hardcore. It's all part of a winning formula that will help her break into the big time!

Name: Devy Barnes
Email: devy777@gmail.com
BodySpace: devy777
Location: Atlanta, Georgia
Age: 30   Height: 5'7"   Weight: 127 lbs
Years Bodybuilding: 1

Q
How did your fitness journey begin?

I wanted to play sports in high school, but I was too shy. I went to the gym occasionally with friends, but didn't know what I was doing and the machines intimidated me. In September 2010, my stepdad, to whom I was close, passed away. I felt emotions I've never felt before and didn't know how to cope with it. I felt myself changing for the worse and needed a way to channel my frustrations and anger in a positive way.

In 2011, at age 28, I joined a gym and hired a trainer. I lacked motivation, so one day my trainer suggested I look into competitions. I had no idea what he was talking about. At first, I laughed it off and considered it a compliment, but the more he talked about it, the more I was curious. I did some research online and it piqued my interest.

Through an acquaintance, I met my current trainer, Steve Payne of House of Payne Personal Training. I originally came to him for posing practice, but after picking his brain, I decided to hire him as my trainer. Through him, I learned about proper form, the different types of machines, and the meaning behind eating "clean."

I always liked the look of the figure competitors, so we trained as hard as we could. But I realized you have to crawl before you can walk. This was only my first year of weight training and I was way too hard on myself. I competed for the first time in Knoxville, Tennessee, in the NPC open figure class and placed fourth. Two weeks later, I did my second NPC show in Atlanta, Georgia, and placed third.

The shows made me realize how much I love competing. I continue to hard work in the gym and I'm ready to sign up for my next competition. I found something that holds me accountable and keeps me motivated.

Staying focused and dedicated to training isn't easy on the social life. While my friends are out at restaurants and clubs, I'm at home prepping my meals for the next day or waiting to eat, but it's worth it. I know it's a process to reach my goals. Along the way, I discovered the journey is rewarding.

What fitness regimen delivered the best results?

I always try to change my exercises to keep my body from hitting a plateau. I do four sets of each exercise in the 8-15 rep range. To warm up, I do 15 reps with lighter weights on the first set and work my way down to 8-10 reps on the rest. Depending on how I look a month before a competition, we decide when to start cardio.

Right now, my focus is to put more size on my legs and glutes. Some weeks, I incorporate extra glute exercises or train legs twice per week. I listen to my body to avoid injury. The look of my body determines how far in advance I start cardio. If I do too much, I lose size quickly. My choice of cardio is the Stairmaster.

Day 1: Shoulders/Glutes/Calves

(1st set of 15 for warm-ups and 3 sets of 8-10 reps)

    • Arnold Dumbbell Press Arnold Dumbbell Press

      Arnold Dumbbell Press

    • Machine Shoulder (Military) Press Machine Shoulder (Military) Press

      Machine Shoulder (Military) Press

    • Front Dumbbell Raise Front Dumbbell Raise

      Front Barbell Raise

      Shown with Dumbbells
    • Reverse Machine Flyes Reverse Machine Flyes

      Reverse Machine Flyes

    • Dumbbell Lateral Raise Dumbbell Lateral Raise

      Dumbbell Lateral Raise

    • One-Legged Cable Kickback One-Legged Cable Kickback

      One-Legged Cable Kickback

    • Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

      Stiff-Legged Dumbbell Deadlift

    • Seated Calf Raise Seated Calf Raise

      Seated Calf Raise

      4 sets of 25 reps


Day 2: Chest/Biceps/Abs
    • Decline Reverse Crunch Decline Reverse Crunch

      Decline Reverse Crunch

      4 sets of 15 reps
    • Sit-Up Sit-Up

      Sit-Up

      4 sets of 25 reps
    • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

      Barbell Incline Bench Press - Medium Grip

      4 sets 8-15 reps

(1st set of 15 for warm-ups and 3 sets of 8-10 reps)

    • Incline Dumbbell Press Incline Dumbbell Press

      Incline Dumbbell Press

    • Preacher Curl Preacher Curl

      Preacher Curl

    • Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

      Dumbbell Alternate Bicep Curl

    • Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

      Cable Hammer Curls - Rope Attachment

    • Machine Bicep Curl Machine Bicep Curl

      Machine Bicep Curl



Day 3: Legs/Calves

(1st set of 15 for warm-ups and 3 sets of 8-10 reps)

    • Front Squat (Clean Grip) Front Squat (Clean Grip)

      Front Squat (Clean Grip)

    • Dumbbell Rear Lunge Dumbbell Rear Lunge

      Dumbbell Rear Lunge

    • Leg Press Leg Press

      Leg Press

    • Weighted Sissy Squat Weighted Sissy Squat

      Weighted Sissy Squat

    • Bench Jump Bench Jump

      Bench Jump

    • Standing Leg Curl Standing Leg Curl

      Standing Leg Curl

    • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

      Calf Press On The Leg Press Machine

      4 sets of 25 reps


Day 4: Back/Triceps

(1st set of 15 for warm-ups and 3 sets of 8-10 reps)

    • T-Bar Row with Handle T-Bar Row with Handle

      T-Bar Row with Handle

    • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

      Front Lat Pulldown

      pronated grip
    • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

      Wide-Grip Lat Pulldown

    • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

      Close-Grip Front Lat Pulldown

    • Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

      Pullover Machine

      Shown with Dumbbells
    • Triceps Pushdown Triceps Pushdown

      Triceps Pushdown

    • Lying Triceps Press Lying Triceps Press

      Lying Triceps Press

    • Cable One Arm Tricep Extension Cable One Arm Tricep Extension

      Cable One Arm Tricep Extension

    • Dips - Triceps Version Dips - Triceps Version

      Dips - Triceps Version

      4 sets of 25 reps


Day 5: Shoulders/Glutes

(1st set of 15 for warm-ups and 3 sets of 8-10 reps)

    • Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck

      Standing Barbell Press Behind Neck

    • Cable Chest Press Cable Chest Press

      Cable Chest Press

    • Cable Seated Lateral Raise Cable Seated Lateral Raise

      Cable Seated Lateral Raise

    • Power Partials Power Partials

      Power Partials

    • Upright Cable Row Upright Cable Row

      Upright Cable Row

    • One-Legged Cable Kickback One-Legged Cable Kickback

      One-Legged Cable Kickback

    • Pull Through Pull Through

      Pull Through



What nutrition plan fueled your body?

I try to eat 5-6 clean meals per day. I usually cook 2-3 times per week. I pack my meals in plastic containers and organize them. During the off-season, I eat clean, but allow myself more variety of seasonings and frequent cheat meals.

Meal 1
  • Egg Whites

    Egg Whites

    6

  • Ezekiel bread

    Ezekiel bread

    1 piece

  • Fruit

    Fruit

    1 piece

Meal 2
  • Chicken Breast

    Chicken Breast

    6 ounces

  • Fruit

    Fruit

    1 piece

Meal 3
  • Steak

    Steak

    6 ounces

  • Brown Rice

    Brown Rice

    3/4 cup

  • veggies

    Veggies

    1 cup

Meal 4
  • Chicken Breast

    Chicken Breast

    6 ounces

  • veggies

    Veggies

    1 cup

Meal 5
  • Steak

    Steak

    6 ounces

  • Brown Rice

    Brown Rice

    3/4 cup

  • veggies

    Veggies

    1 cup

Meal 6
What supplements gave you an edge?
How did your passion for fitness emerge?

Gym time is my time to do something good for myself. It's my way of de-stressing and it's nice to step out of reality and just be in the zone. Sometimes in life, you have no control over certain things, but in the gym results are based on how much effort you put in.

Training for a competition and the feeling of being on stage to show off your hard work is amazing. Every day is a challenge; whether it's motivation, diet, or strength. Being on stage is a way of celebrating your victory.

What/Who motivates you to live a healthy lifestyle?

My motivation comes from my desire to live healthy and be proud of what I see in the mirror. At age 30, I look my best ever. I also look to others for motivation. I love reading articles on the pros to see how they got started on their journey. Competitions definitely motivate me to live a healthy lifestyle, but it's more than just training for these competitions. It's about changing your lifestyle. My trainer provides great support, but I motivate myself. I learned that you can't do this for anybody but yourself.

Where did you go for inspiration?

We all lack motivation and inspiration sometimes. When I'm stuck in a rut, I try to remind myself why I got into this lifestyle in the first place. I look for others to inspire me, read articles on Bodybuilding.com, and talk to people who are passionate about the industry. I look at the pro bikini and figure girls to remind me of the physique I strive for. I always try to surround myself with positive people.

What are your future fitness plans?

As of now, I have yet to find my place in the bodybuilding world. I will compete in the bikini division this year and hope to become an IFBB pro. It's my dream to travel the world and compete alongside the pros.

What is the most important fitness tip?

Find ways to stay positive and motivated. Never doubt your own ability or compare yourself to others. Every day is a learning opportunity. The longer you do it, the more you will learn what works.

Who is your favorite fitness competitor?

I'm a big fan of Larissa Reis and Nicole Wilkins. I follow them on Facebook and they're my daily reminder to workout hard if I want muscles. Nicole Wilkins always posts inspirational thoughts and I absolutely love it.

How did Bodybuilding.com help you reach your goals?

I'm constantly on Bodybuilding.com. I buy my supplements from the site and get tips on how to prep healthy meals and different workouts. It's my main source of encouragement and is a place to meet others who are working toward the same goal.

Devy's Top 5 Gym Tracks

  1. "In For The Kill" La Roux (Skrillex Remix)
  2. "Who's That Chick" David Guetta (Feat. Rihanna)
  3. "This Kiss" by Carly Rae Jepson
  4. "Va Va Voom" by Nikki Minaj
  5. "I'm In The House" by Steve Aoki

Competition history:
2012 NPC Knox Classic - Open Figure - 4th Place
2012 NPC Coastal USA - Figure Class F - 3rd Place

Thanks:
- To Steve Payne of House of Payne for mentoring and guiding me through the journey.
- To Meeky Im for her love, patience, and support.
- To Ken Wuest for always motivating me.
- Anderson Smith Photography for the awesome photos.