See how Danielle Chevalier changed right here!
Danielle has gone from an unhealthy 195 Lbs. and 28% body fat to a very healthy and competitive 150 Lbs. at only 16% body fat. Wow! She has always been athletic but her eating habits were totally out of whack. See how she changed right here!
Name: Danielle Chevalier
Weight: – 195 lbs.
Body Fat: – 28%
When: – Nov. 2005
Weight: – 160 lbs.
Body Fat: – Less than 19%
When: – March 2006
Weight: – 150 lbs.
Body Fat: – 16%
When: – First Contest (Apr. 2006)
Why I Got Started
I had always had an athletic build or as others liked to say “big boned.” In high school I played every sport imaginable, taught aerobics and played travel sports all summer. I enjoyed and still enjoy being active on a daily basis.
I love anything that has to do with physical activity. But my eating habits were horrendous. I basically taught aerobics at least 6 times a week, did extra cardio and lifted weights every other day so that I could eat and drink whatever I wanted. I never really felt comfortable with the extra pounds on my body but was unable to stick to any type of diet.
This was my life until the day my friend mentioned doing a figure competition. I had always been fascinated by a lean, muscular, feminine body, so I begin my journey to become fit and ultimately healthier. At that time I wasn’t sure about competing but I was up for the challenge.
I was then introduced to Jane Awad, an IFBB Competitor/Fitness model. Jane developed my training regime, my diets and helped with my mental stability up until the day of the show.
How I Did It
I trained with Jane 3 times a week. She put me through a rigorous workout focusing on a particular body part. The workouts were high intensity with several supersets. I did the other body parts on my own through out the week. 6 days a week I completed at least 45 minutes of cardio at 5am. 5 days a week I completed another 45 minutes cardio in the afternoon. Most of the cardio were some sort of interval training.
The biggest part, and hardest, was the nutrition. I ate 6-7 meals per day. There was an adequate balance of protein, carbs and good fats.
Protein Choices Were:
* Egg whites
* Flank steak
* Protein shakes
Carb Choices Were:
* Large flake oats
* Sweet potatoes
* Cream of rice
* Vegetable – a lot of asparagus
The meal program was set for one month at a time. I ate the exact same foods everyday for an entire month. Particular foods were positioned through out the day depending on when my work outs/cardio sessions were. I was allowed a cheat day per week at the beginning.
As my show came closer there were no cheat meals allowed. It was easier to follow the diet through out the week because being at work allowed for more of a routine rather than being at home.
During the 12 week process I learned if you “Fail to plan, you plan to fail.” You had to plan everything; your meals and your workouts or you risk the chance of failing. This was by far the hardest thing to do.
At the time I was also teaching, coaching travel basketball, teaching aerobics and Pilates classes so there was a lot on my plate at one time. As I look back this is one of my biggest accomplishments – to balance everything at once and of course – to succeed.
I would plan my meals and power cook for the week. It helped me stay on track. Most of my meals would then already be prepared in the fridge for the week. It was then easier to just reach in and grab the food for the day.
As I began to see phenomenal changes I decided I would enter the upcoming figure contest. My diet and work outs began changing to reflect my show date. I then added to my cardio stair running and sprints. My diet reflected my activity as well as the hopes to lean out for the show. Having Jane planning my diets and providing me with tips eased a lot of my stress.
I am now planning to compete again in November. I am hoping that I will have more time to devote to the competition. It is hard balancing working out, working, personal relationships and managing a home. I give a lot of credit to women who do this all the time with a full time job.
Transformation In Progress
During my transformation I took photos from month to month to track my changes. The changes I saw on the outside were nothing compared to the changes occurring on the inside. I fell in love with the feeling of well being and the quiet peaceful spirit happening inside of me, these changes spurred me from week to week.
I am what you would call a transformation in progress. After that 1st competition I know that I now need to balance my lower body and upper body. I am hoping to lean my legs out a little more for my next show. As for my upper body I need to add some more muscle so have been spending the last couple of months working harder in the gym and I trying to get enough calories in to promote muscle growth.
My workout stayed the same. My cardio dropped to 5 times a week in the morning and 3 times a week in the afternoon.
* Monday: Shoulders, Abs
* Tuesday: Legs
* Wednesday: Arms, Abs
* Thursday: Back, Abs
* Friday: Cardio
* Saturday: Chest, Abs
* Sunday: Yoga, cardio
* Cardio: 0ff-season is 5-6 days per week for 45 minutes.
My Diet (off season)
Meal 1: 30g protein shake, 1/2 cup oatmeal
Meal 2: 5 egg whites, broccoli, tomatoes, 4oz low fat cheese
Meal 3: 1 cup romaine lettuce, 4oz chicken, 1 tangerine, 1/4 cup low fat cottage cheese
Meal 4: Meal Replacement Shake
Meal 5: 30g protein shake mixed with 2 egg whites and 3oz sweet potato
Meal 6: 4oz tuna, celery, onion, 2 tablespoons fat free Miracle Whip on 2 Weight Watchers Bread
Meal 7: 5 egg whites, mushrooms, onions
* Some days I will have a grapefruit before I work out in the morning
* Fat burner – T2
* EAS – Carb Sense Protein Powder
* Multi-vitamin, vitamin C, B12, CLA
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