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Before: 165 lbs. |
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After: 143 lbs. |
Vital Stats
I am a 30 year old mother of two. I am a special education teacher at Glenwood City High School in Glenwood City, WI.
Name: Dana Maney
Email: danadml@msn.com
Before: March 17, 2006
Height: 5'8"
Weight: 165
Waist: 33
Hips: 40
Thighs: 24
Chest: 36
Body Fat: 27%
After: June 10, 2006
Weight: 143
Waist: 27
Hips: 37.5
Thighs: 20.5
Chest: 32
Body Fat: 17%
How I Got Started
In April of 2001, I joined the gym to lose a couple of unwanted pounds. After a year of going to the gym just to say I went, I realized I needed more. I hired a personal trainer to help me develop a program that fit my goals. I learned the importance of incorporating a balance of healthy nutrition, cardio, and strength training to my program.
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While I knew what I had to do to get it done, I really struggled with putting it all together to achieve my desired results. I wanted the quick fix, I wanted immediate results. While I continued to workout and maintain a healthy lifestyle, I wasn't happy with my results, I wanted my body to look as fit as I felt I was.
An amazing friend of mine had competed in bodybuilding when she was younger and she suggested we consider giving it a try. Not really knowing what I was getting myself into, I decided I needed to set some goals. I sent in my registration to compete in October 2004 at the NANBF Eagles Wings Bodybuilding and Figure Competition.
I trained for 12 weeks with limited knowledge, and no real understanding of what the training entailed. I really struggled with the rigor of the training and strict nutrition. I went into the competition with no real expectation or goal other than to get to that end date, and say I did it.
Click Image To Enlarge.
Before & After - Two Weeks Out.
The day of the competition rolled around, and I loved it! I had so much fun on the stage that I forgot how tough the weeks prior had been. The day after was not as fun. No one had really filled me in on the weeks following the competition, the post-contest weight gain, the emotional turbulence of having to decide what I could eat, and the overall let down of being done. I decided competing was not for me.
My husband, Jess, who is a personal fitness trainer and manager of our gym, BodyWorks Athletic Club, in Menomonie, Wisc., began training for a bodybuilding competition, and I found myself envious of his progress and gains. I just kind of went through the motions of working out, with no real drive or goal in mind.
At the same time, my dear friend Melissa Sinclair, who actually got me started in competing, had done two competitions, and won her WNBF Pro Figure Card in her 2nd competition. Working out with her and helping her backstage gave me the itch to compete again, but I wasn't ready to commit to the hard work and dedication involved.
In March of 2006, I attended a posing seminar hosted by WNBF Pro Aaron Callister in Bloomington, Minnesota. After attending the seminar, I knew I had the tools, the support and resources to make the changes I wanted to make and to sculpt the body I wanted to have. I began training for the June 10, 2006, Mr. and Ms. Minnesota Bodybuilding and Figure Invitational in March.
Click Image To Enlarge.
Mr. and Ms. Minnesota Bodybuilding & Figure Invitational.
With the help and support of my husband, Jess, my great friend Melissa Sinclair, and trainer Jason Young owner of Youngquest Fitness, I FINALLY put it all together and made some huge gains toward my goals. I am not done yet! I am competing again in October, and my goal is to decrease my body fat to between 10-12% for competition. With my ultimate goal of creating my best body for the 2007 Mr. and Ms. Minnesota Invitational, and one day earning my WNBF Pro Card. But for right now, baby steps, one goal at a time!
Supplements
- Daily Multivitamin
- L-Carnitine
- Glutamine
- Hydroxycut Hardcore
- Green tea extract
- Flax seed or Fish oils
Your whey protein, which is an awesome unflavored isolate that mixes well with anything, can be added to almost anything to increase the protein in your favorite recipes.
Sample Daily Diet
I followed a carb rotation of 3 low-carb days, and 2 high-carb days, The actual calculations are based on my weight and goals, you may need to consult a nutritionist to see what works for you.
High Carb Day: (135 Carbs, 135 Protein, 30 Fat)
6 a.m. Protein pancakes (4-6 egg whites 1/4 cup oatmeal, 1/2 small banana)
9 a.m. Protein Shake and 2 rice cakes
12 p.m. Chicken breast, lettuce, and brown rice (1/2 of suggested serving)
3 p.m. Protein Shake, oatmeal, veggies
6 p.m. Chicken Breast, brown rice, broccoli
9 p.m. Protein shake, and a plate of leafy green roughage carbs! Lettuce, or celery or green beans
*I also drink over a gallon of water daily!
Low Carb Day: (45 Carbs, 170 Protein, 65 Fat)
6 a.m. Protein pancakes (minus the banana)
9 a.m. Protein shake 1 rice cake with a teaspoon of peanut butter
12 p.m. Lean ground beef (94% lean) green beans, and 1/4 cup oatmeal
3 p.m. Protein shake and one serving of almonds ... (be sure to count them out)
6 p.m. Chicken breast, broccoli, (I may need to add a bit more fat if I haven't gotten enough at this point in the day, by eating a teaspoon of pb, or serving of nuts)
9 p.m. Protein Shake and green roughage carbs
I am a picky eater; I don't eat seafood - there are many ways to get your protein in, adding more variety to your daily diet.
Click Image To Enlarge.
Dana Maney.
Workout Schedule
- Monday: 5 a.m. cardio (40 minutes); P.M. Lift and Abs
- Tuesday: P.M. cardio 1 hour moderate intensity
- Wednesday: 5 a.m. Cardio; P.M. Lift, Abs
- Thursday: P.M. cardio, 1 hour moderate intensity
- Friday: 5 a.m. cardio; P.M. Lift, Abs
- Saturday: Leg day - High intensity cardio workout using plyometrics and stations
- Sunday: REST
Because I had a strong muscle structure under all of my body fat I needed to sculpt more than build, so my trainers suggested I do full body lifting workouts, 1 exercise per muscle group, 4X 20 reps, with supersets. They changed it a bit at the end of my training cycle.
- Quads: Leg extensions
- Hams: One-legged deadlifts
- Chest: Flat fly
- Lats: Pulldowns
- Bicep: Hammer curls
- Tricep: Overhead extensions
- Delts: Upright rows
I would superset quads and hams, chest and lats, bi's and tri's, with no rest in between, and 45 seconds between each superset.
Right now, I am on a 4-week off season before I begin training for my October Competition. I am working on developing my back and shoulders, and leaning out my legs, which I will continue to work on throughout my training.
Suggestions For Others
Set a goal, and go after it! Set small goals that lead up to the bigger achievement, and celebrate those accomplishments as they come! Health and Fitness is a journey, not a destination, there is no finish line! Make time for yourself, and enjoy the ride!
Photography by:
Fall Creek Portrait Design
Photography by Chris Nelson
Web site: www.fallcreekphoto.com
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