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Female Transformation Of The Week - Diana Chaloux.

Ironically Diana gained 20 pounds as a fitness director on a cruise ship. It was after this that she made some great changes and went from 160 pounds to 123 pounds and only 8% body fat. What a great transformation. Check it out!

Before Before:
160 lbs.
July 2005
After After:
123 lbs.
November 2005

Vital Stats

Name: Diana Chaloux

Before: July 2005 Stats - 38/33/42
Weight: 160 pounds
Body Fat: 22-23%

After: November 2005 To Present 36/27/36
Weight: 123 pounds on the day of the show
Body Fat: 8-9%

Fact: Diana Was Also The Amateur Fitness Competitor Of The Week!

Why I Got Started

I started personal training about 4 years ago. I became interested in Figure competitions at the time and started following the sport. I totally admired the amazing physiques that these women worked so hard for, and I vowed to myself that one day I would be one of them.

I had the opportunity to work as a fitness director on a cruise ship for a year and despite the fact that I was teaching aerobics classes everyday the amazing buffets were too hard for me to resist at that time. I finished up my year on the ship a good 20 pounds heavier and I was very unhappy with the fact that I let this happen.

In July 2005 I had an "aah-ha" moment. I reached the point where I was just fed up with talking about my goals and not going after them. I was ready to commit, clean up my diet, choose a show and get serious about changing my body. I knew that I could do it if I set my mind to it.

I knew setting a goal such as this for myself would give me the kick I needed to shape up! I hired my own personal trainer that day, I even found a show four months away and registered for it. That way there was no backing out.

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Competing in figure was a dream for me, and more than anything I was afraid of waking up one morning 20-30 years down the road and wondering what could have been. I wanted to prove to myself I could do it, I had the discipline, I could transform my body into my ideal physique.

How I Did It

A lot of hard work and dedication. I increased the amount of my cardio and the intensity. I knew that I had four months to lose about 30 pounds of fat, and what kept me motivated was the thought of my butt on stage in a bikini! I cleaned up my diet immediately, started eating smaller meals 5-6 times per day.

Before After
Click Image To Enlarge.
Diana Chaloux.

After doing some research on the diet, I decided it was in my best interest to hire a nutritionist. I started working with Justin Harris of and he became my guide as he tracked my progress and adjusted my diet as needed throughout my 19-week journey to my first figure competition.

I started working with my trainer 3 days per week. We did half-hour sessions during which we worked relentlessly in order to burn as many calories as possible. My body started to change immediately. Each week I would set mini goals for myself and it almost became like a fun game for me to see how much body fat I could lose each week. I could see the transformation occurring and that only motivated me even more to stay strong and keep at it.

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I took glutamine, BCAA's, flax, multi-vitamin, and my favorite protein powder (Bioplex WPI, Chocolate flavor). I love to mix it in with my oatmeal in the mornings!

Sample Week Of Diet

I found that carb cycling works really well for me. I would eat 5-6 meals per day, and cycle between low, medium and high carb days. On a low day I would eat carbs with the first two meals of the day and then only carbs from veggies at the remaining meals. Medium was 3 out of 5 meals with carbs and High days 5 out of 6 meals contained carbs.

A sample day of medium carb eating for me would look like this:

  • 8:30 a.m: Oatmeal with egg whites and chocolate protein powder
  • 10:30 a.m: Veggies and 4 oz lean ground turkey (or chicken breast)
  • 1:30 p.m: 4-5 ounces of sweet potato, veggies, 4 oz turkey or chicken
  • 4:00 p.m: (Post work out usually) Protein shake with either 1/2 cup of oats or 3-4 rice cakes mixed in
  • 7:00 p.m: Veggies and either fish (I like orange roughy, mahi mahi, or tilapia) or lean turkey breast or chicken (I like to cut up all my veggies and throw them in a skillet I love brussel sprouts, broccoli, squash, cauliflower, spinach, mushrooms just all mixed together and then I top it with 4-5 ounces of fish or meat)

Sample Week Of Training

Cardio 5 times per week in the morning before breakfast and 3 times per week a second session in the afternoon or evening. I usually would do around 45 minutes per session; this was of course training for my first show so keep in mind that I had a good amount of body fat to lose!

Strength training was 6 days per week. Typically I do a 6-day split, one or two body parts per day. That way I can train them to total fatigue and they have plenty of recovery time.

A sample would be:

Sunday: Legs:

Monday: Shoulders:

Tuesday: Chest & Abs:

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Wednesday: Back:

Thursday: Biceps:

Friday: Triceps:

Saturday: Rest.

Suggestions For Others

Don't be afraid to dream big. Visualize success. I think that is the most important thing for anyone whether they are just attempting to lose weight or they want to take on the challenge of actually competing. Dedicating to this dream has changed my life, and not just my physical appearance.

I see the world as my oyster, I feel like I can accomplish anything. I won first place at my first two figure competitions here in Texas: the 'John Sherman Classic 2005' and the 'Ronnie Coleman Classic 2006.' I had the awesome opportunity to recently compete at my first national level competition: the 'NPC Jr. Nationals' in Chicago and I feel so blessed to have come so far in such a short period of time.

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I now have my own website '' and I have started my own business 'Destined 2 Be Fit' ( I recently released my first fitness DVD "Fitness Deadlines" and along with the DVD I offer an online fitness support center via my company website!

Transforming my body has led to a transformation of my entire life; I have so many plans now for myself within the fitness world and I can't wait to see what happens next!

Diana Chaloux

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