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Jenna before 30 lbs over weight and now!
If you asked me a year ago whether I thought I would ever be standing in the 1st place spot on stage in a Figure competition I would respond "No way, not me!" . Yet here I am, just days after taking first place in a huge class at the 2009 NPC Kentucky Muscle!
One year ago I was five
months pregnant when I had premature labor that resulted in a tragic stillbirth
of my son. I was devastated, depressed, and just not sure what to do next. I
was 30 pounds too heavy and very out of shape due to the enforced bed rest. After
going through a serious bout of grieving and deep depression, I snapped myself
out of it, and contacted IFBB Pro Julie Lohre to help me lose the pregnancy
weight.
I joined her FitBody Spring Contest Prep team so I could have the
support of the other girls and benefit from the discipline of the contest prep
program. I initially did not intend to compete, but after the first couple
meetings, I changed my mind. Why not? So, I set a date for my first show and
made it happen! I lost over 15% body fat and ended up placing first in Novice
Figure and fifth in the Open Figure at the NPC Indianapolis in early June. I was
ecstatic! I now had the desire to do another show and come in even better! I
decided to continue with the Team FitBody Fall Team and shoot for the KY Muscle
on November 14.
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Contest Diet
My contest prep started at 14
weeks out for the KY Muscle. I included one cheat meal a week up until four
weeks out.
Other than that, I followed my diet 100%, all day, every day. A
typical day looked like this:
< Meal 1 >
1 whole egg, 3 whites
3 oz lean beef
½ cup oats w/ a few chopped almonds
< Meal 2 >
2 scoops UMP mixed like a pudding
< Meal 3 >
6 oz chicken, turkey, or fish
½ cup oats
2 cups minimum green veggies (usually asparagus, green beans, or salad)
< Meal 4 >
1 scoop protein
½ serving almonds or pistachios
< Meal 5 >
6 oz chicken, turkey, or fish
2 cups minimum green veggies
< Meal 6 >
2 scoops UMP
½ tbsp peanut butter – mixed together like a thick pudding, aka “pb cookie dough”
I rotated carbs the last 6 weeks of contest prep, eliminating the complex carbs from meals one and three and replaced them with grapefruit.
At this point I started having protein waffles for breakfast on my low carb days. I mixed together 2 scoops of Beverly’s UMP, egg whites, a little salt, water, and cinnamon for the batter and cooked it on a waffle iron. I topped them with Walden Farms zero calorie sugar free pancake syrup. This was a life saver on those low carb days; I could hardly wait to wake up and eat my waffles!
Food prep is absolutely critical for success, and there are several items that were a staple in my house (I had a friend staying with me going through contest prep at the same time!) The George Foreman grill is a must-have, along with a microwave steam basket for veggies, a waffle iron, a digital food scale, lots of plastic storage containers, and a variety of spices/condiments (sugar free orange marmalade is my fave for any fish!). I prepared my meals for the next day every night while I made my dinner, and also mixed up my “pb cookie dough” and put it in the freezer to have as my last meal in the evening. My friend Erin and I had our nightly ritual of eating our UMP dessert while watching our favorite TV shows – usually from the Food Network!
Supplement Schedule
AM: Multivitamin, EFA, probiotic
With each meal: 2 Lean Out, 3 Muscularity and/or 3 Ultra 40
Meals 1 and 3 and before training: 3 Quadracarn (this stuff is awesome!!)
Before and during training: 2 to 3 scoops Glutamine Select
I recommend this supplement to anyone who is looking to lose fat. I have taken this from day one and it is a must for healthy fat loss as well as contest prep!
Helped me to build and retain my lean mass while continuing to lose fat
Kept my energy levels higher and made it possible for me to add a few pounds of lean mass while losing body fat
Oh my goodness! My energy went through the roof when I started taking this stuff! I really noticed a huge difference when I started adding this in the last 8 weeks... It gave me a great pump before workouts and accelerated my fat loss.
This stuff tastes great, and certainly helps with recovery and building/maintaining lean mass. I will continue to take this as part of my everyday regimen off season.
The best of the best!!! This is absolutely the very best protein powder on the market! I work at a store that sells all kinds of protein and have tried just about everything out there – nothing comes close to UMP when it comes to taste, quality, consistency, versatility or RESULTS. I couldn’t have made it through contest prep without this stuff!!! People I work with know I love it so much that they gave me a jug for my birthday!
Cardio Schedule
My cardio varied throughout contest prep, but I have been a runner for years, so although I tried to limit the amount of miles I ran, I always included one run a week. I really enjoyed the track workouts in the summer, taught step classes, or would do a circuit of cardio/plyo intervals with varying equipment and resistance. Typically I do 2 longer duration (45 minute) sessions, and 3 shorter (20-30 minutes) higher intensity sessions. My favorite cardio is definitely my track workouts or outdoor runs. Running just clears my head and gives my spirits a lift (and running bleachers and sprints are awesome for shaping your legs!)
Jenna’s Killer Track Workout
Training Schedule:
My training schedule is changed
every 4 weeks, but typically it is designed for losing fat and adding mass to my
shoulders and legs.
I love a good, heavy leg day! One of my favorite training
splits this season looked like this:
| Monday: Chest, Back, Biceps, and Abs | ||||
| Cable cross-over | 4 x 8-10 | |||
| Incline DB chest press | 4 x 8-10 | |||
| Assisted pull ups | 4 x 8-10 | |||
| Cable bicep curls | 4 x 8-10 | |||
| Alt DB hammer curl | 4 x 8-10 | |||
| Ab circuit: 4 sets of the following with 30 second rest between: | ||||
| Hanging leg raises | ||||
| Weighted floor crunch | ||||
| Oblique floor twists | ||||
| Hand to foot ball pass | ||||
| Ball pike up | ||||
| Tuesday: Delts, Triceps, and Hams/Glutes | ||||
| Lateral raises | 4 x 8-10 | |||
| Bent over rear delt raises | 4 x 8-10 | |||
| Front raises | 4 x 8-10 | |||
| Dips | 4 x 8-10 | |||
| Close grip push ups | 4 x 8-10 | |||
| One leg DB deadlift* | 4x 15-20 | |||
| Butt blaster | 4 x 15-20 | |||
| Ball curl-ins | 4 x 15-20 | |||
| Wednesday: OFF | ||||
| Thursday: Back, Calves, and Abs | ||||
| Pullups | 4 x 6-8 | |||
| Lat pulldowns | 4 x 6-8 | |||
| Cable rows | 4 x 6-8 | |||
| Standing calf raises | 4 x 15-20 | |||
| Ab circuit 4 sets, same as Monday | ||||
| Friday: Delts and Legs | ||||
| Seated db press | 4 x 6-8 | |||
| ¼ lateral raises | 4 x 6-8 | |||
| Reverse pec deck | 4 x 6-8 | |||
| Walking lunges | 4 x 15-20 | |||
| Leg extension | 4 x 15-20 | |||
| Smith machine lunges | 4 x 15-20 | |||
*One of my favorite exercises is one leg db deadlifts. They really work your entire body, challenge your core strength and balance, and allow for a great stretch in the hamstring. I like to add a nice little glute pulse at the top of the movement and feel this from head to toe.
Presentation
Although I am still a work in progress I have learned quite a few things from working with Julie Lohre. First and foremost PRACTICE posing!!! I took weekly progress pics and used this as another opportunity to practice my posing. I set up the tripod and took dozens of pictures in each pose. Without the mirror to guide me, I was able to get a better idea of how each pose should feel, and could evaluate the photos to determine what I needed to work on the next time.
When it comes down to final details, tan and makeup cannot be overlooked. I used Liquid Sun Rayz both times for a great tan, and had a professional makeup artist do my makeup. All of the little details such as hair, jewelry, nails, and shoes are very important as well in order to bring your total package together.
The 2009 NPC KY Muscle was an absolute blast. I competed with many of my teammates from Julie’s Team FitBody. The entire process of checking in, tanning, hanging out backstage, and actually going onstage was so much fun because I did it all with some truly wonderful and inspiring women. I have made friends for life through this journey, and winning first place in Class B was just icing on the cake.
Contest prep is not an easy process, and I found myself being tested and tried many times, but I persevered and came out on top! Just goes to show that you really can do anything you set your mind to!
I have learned so much about myself over this past year, and am proud of my accomplishments. What started as a plan to simply help me lose weight and come out of my depression turned out to be a life changing decision that has made me a better person, both inside and out. I am in the best shape of my life, and have to thank Julie Lohre, Team FitBody, my family, and Beverly International for helping to make that possible!!!
JENNA DUNHAM AT A GLANCE Age: 33 Occupation: Mom, group fitness instructor, and employed part time at Healthy Alternative Family: Married for over 3 years to Nick, son Benjamin (2) and step daughter Bailey (8) Birthplace: Covington, KY Current Residence: Florence, KY Years Training: 13 – contest training, less than 1 Height: 5’3 ¾ Off Season Weight: 130 Contest Weight: 120 Favorite Bodybuilding Meal: Vanilla UMP w/ ½ tbsp natural peanut butter, mixed to a pudding consistency and frozen for at least 30 minutes YUM!!! Favorite Supplements: Ultimate Muscle Protein, Glutamine Select – Must Haves!! What would you recommend to someone who has never used Beverly supplements before? Ultimate Muscle Protein and Lean Out In your CD player: Everything from Miley Cyrus to Blackeyed Peas to Linkin Park- anything with a good beat! Most Inspiring Book: Follow the River – based on the life and journey of a truly heroic and courageous woman. Hobby or interests outside of Bodybuilding: Running, Pilates, watching Food Network and spending time with my family. Words to Live by: “A word is dead when it is said, some say; I say it just begins to live that day.”….I read this in high school once and it has stuck with me since – I try my best to always speak my heart and never say anything that I will regret.
