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 percent 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.
Tragedy into Triumph
By: Jenna Dunham, 1st Place, 2009 KY Muscle Figure Class BMagazine 15 #1
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 Kentuck 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.
Jenna before 30 lbs over weight and now!
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 with 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!
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
- Warm-up with 2 laps light jog around track
- Repeat the following 4-8 times: 1 set running bleachers – alternating running every step and every other on the way up to the top then immediately head to the track and jog 1 lap sprinting the last straight away (100 m).
- Finish with 2-3 laps alternating long jumps, skipping, lunges, and any other plyo drills.
- Cool down with 2 laps light jog/walk
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 took pictures in each pose
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!