Megan Wallette
Age:31
Location: Stevenson Ranch, CA
Height: 5’5”
Weight:123
Favorite Body Part: Glutes  

How and When Did You Get into Training?

I've always been a very active person. When I was young I participated in various sports, including soccer, basketball, tennis, and golf. Tennis was always my greatest passion, and it's one of my biggest regrets that I didn't continue playing in college.

In college, I began going to the gym more regularly to do cardiovascular exercises, and little by little I began transitioning into a weight-training regimen. It wasn't until shortly after I graduated college that I got a newfound passion for weight training and that's when I got the idea to one day compete in either Bikini or Figure.

        



What Workout Plan Worked Best For You?

After trying out many different types of training styles, from DC training to HIIT training to low reps, I found that my body responded best to medium intensity training utilizing weights that allow me to go for 15 to 20 reps on most exercises. This kept my figure tight without adding too much bulky muscle.


Day 1: AM Cardio/Abs + PM Shoulders/Back

Cardio: 45 minutes
Decline Crunch: 3-4 sets of 30 reps
Bench Leg Raises: 3-4 sets of 30 reps
Crunches: 3-4 sets of 30 reps
Close-Grip Front Lat Pulldowns: 3-4 sets of 15-20 reps
Dumbbell Side Laterals: 3 sets of 15 reps
Seated Cable Rows or Dumbbell Rows: 3 sets of 15 reps
Dumbbell Shoulder Press: 3-4 sets of 15-20 reps
Upright Cable Rows: 3 sets of 15 reps
Get A Printable Log Of The Cardio/Abs/Shoulders/Back Workout.



Day 2: AM Cardio + Biceps/Triceps

Cardio: 30-45 minutes
Cable Curls: 3-4 sets of 15-20 reps
Hammer Dumbbell Curls: 3 sets of 15 reps
One-Arm Preacher Curls: 2-3 sets of 15 reps
Close-Grip Bench Press: 3-4 sets of 15-20 reps
Straight-Bar Pressdowns: 3 sets of 15 reps
One-Arm Dumbbell Kickbacks: 2-3 sets of 15 reps
Get A Printable Log Of The Cardio/Biceps/Triceps Workout.




Day 3: Off

Day 4: AM Cardio/Abs + Legs/Glutes
Cardio: 45 minutes
Decline Crunch: 3-4 sets of 30 reps
Bench Leg Raises: 3-4 sets of 30 reps
Crunches: 3-4 sets of 30 reps
Glute Kickbacks: 3-4 sets of 20-25 reps
Dumbbell Stiff-Leg Deadlifts: 3 sets of 15 reps
Leg Press: 3 sets of 15-23 reps
Superset:
Leg Curls: 3 sets of 15 reps
Leg Extensions: 3 sets of 15 reps


Kettlebell Squats: 2-3 sets of 15-20 reps
Get A Printable Log Of The Cardio/Abs/Legs/Glutes Workout.



Day 5: AM Cardio + Chest

Cardio: 45 minutes
Flat Machine Bench Press: 3-4 sets of 15-20 reps
Incline Dumbbell Flyes: 3 sets of 15 reps
Dumbbell Pullovers: 2-3 sets of 12-15 reps
Push-Ups: 2-3 sets of 10-12 reps
Bench Dips: 2-3 sets of 10-12 reps
Get A Printable Log Of The Cardio/Chest Workout.



Day 6: Off

Day 7: Light Full Body
Pulldowns: 2-3 sets of 20 reps
Front Dumbbell Raises: 2-3 sets of 20 reps
Flat Dumbbell Press: 2-3 sets of 20 reps
Standing Dumbbell Curls: 1-3 sets of 20 reps
One-Arm Dumbbell Extensions: 1-3 sets of 20 reps
Walking Dumbbell Lunges: 3 sets of 20 reps
Get A Printable Log Of The Light Full Body Workout.



What Nutrition Plan Has Worked Best For You?

In one sentence, 'smaller and more frequent meals,' consisting of high protein, low/medium carbohydrates (only complex sources) and low fat (mostly fat from fish, meat and eggs).

8:00 AM: Post AM Workout
1.5 scoops whey protein

9:00 AM: Breakfast
4-5 egg whites + 1 whole egg
2 oz spinach
Spicy salsa
4-6 almonds

12:00 PM: Lunch
6-8 oz chicken
1/2-1 cup vegetables (broccoli, spinach, asparagus)
1/4 avocado

3:00 PM: Afternoon Snack
1.5 scoops whey protein
4-6 almonds

7:00 PM: Post Workout
1.5 scoops whey protein

8:00 PM: Dinner
6 oz steak or fish
1 cup vegetables



What Supplements Work Best For Women and which do you recommend?

I guess I would call it 'supplement that gave me more of an EDGE' which is undoubtedly Cellucor's C-4. That pre-workout right there is simply unsurpassed! My intensity, focus and drive are just ridiculous from 1-2 scoops of this! No one product gave me the greatest gains; it was a combination of disciplined training, proper eating and supplementation, and commitment that got me my greatest gains overall!

Pre AM Workout:
Cellucor Thermal Shock: 1-2 caps

Post AM Workout, Post PM Workout, & Afternoon Snack:
Optimum Nutrition 100% Whey Protein: 1.5 scoops
Intra AM Workout (Cardio) & Pre PM Workout:
Scivation Xtend Watermelon: 4-6 scoops

Post AM Workout:
Optimum HMB: 2 caps

Post AM Workout & With Dinner:
Optimum Nutrition CLA: 2 caps

Post AM Workout & Bedtime:
Glutamine: 5g

Morning, Afternoon, & Bedtime:
ALA: 300mg

Pre PM Workout:
Cellucor C-4: 1 scoop
Waxy Maize Starch: 10-20g

Post PM Workout:
Optimum HMB: 2 caps

Bedtime:
Optimum Nutrition ZMA: 2 caps
 

Good luck everyone with the SixPackNow Program

Megan