Amanda Conomon - Physique Competitor

Amanda: I began competing after completing a body transformation program. I had built a great deal of muscle, and was feeling confident. People were beginning to notice my changes, and would ask, "Are you competing?". After lots of thought, I decided to give it a go! My first show was disastrous. I had no idea what I was up against, and it was there that I learned just how hard I had to work to get where I wanted to be. So, after a year, I hit the stage for a second time...and it was a MUCH better outcome. Fast forward yet another year (this year) where I placed first and overall, AND, second at a national qualifier which gave me a national qualification in the NPC.

Nutrition: When I'm off season, I use a reverse diet method. Here, I slowly increase calories so that I can maintain some leanness while building up my metabolism, and food intake. Once contest time rolls around, we do the exact opposite! Here, I will start decreasing carbs and fats slowly (while adding cardio), to reach the level of leanness I desire!

The only diet that failed was the one that I didn't have. With my first show, I had no coach, and very little knowledge. I didn't know what I was doing, and ended up starving. I was at about 900 calories per day, and had no idea how important carbs and fats were for my body. Once I learned what I did wrong, and how to feed my body what it needs, the outcome was much more desirable. Since then, I have studied the science behind diet and training, and my husband and I have a created a very successful team in Central FL, where we coach and help prepare athletes for their shows!

Supplements: I use Pit-Bull nutrition primal cuts during the last 8 weeks of my prep. I also add yohimbe and caffeine every other week to increase my metabolic rate and add some additional thermogenic effects. I take all of these in the morning, before I do cardio. I find that if I take them, then go run, I have a ton of energy!

Training: My diet heavily relies on my training days. My meals are prepped days in advance, and are usually fairly similar each day. I have a good balance of carbs, fats and protein, except for heavier training days. I eat a lot more carbs on my leg day (as this is a part I am trying to really focus on growing). Here's a typical week for me:

Monday-Shoulders: seated dumbbell raises 1 warm-up, 4 working sets increasing weight each time
standing side lateral raises 4 sets increasing weight each time, then 2 giant sets (start light, 20 reps, increase weight 15 reps, increase, 12 reps, increase, 8-10 reps), finish with a drop set.
seated smith machine military press 3 sets of 8-10
cable lateral raises-3 sets 0f 8-10
reverse pec deck (delt flyes) 4 sets 10-15 last set to failure

warm-up with lat pull downs, 30 reps light
3 sets of wide-grip pull ups to failure
seated cable rows, 3 sets 10-12
Hammer strength lower lat pulls 3 sets 10-12 reps/superset with single arm dumbell rows
T-bar rows, 4 sets, then a dropset to failure
weighted lower back extensions

Wednesday-Quads and abs (increased carbs pre and post workout)
seated leg extensions-7 sets, (2 very light, 20-25 reps) 5 working sets
back squats-5 sets, 1 with just the bar, 4 working sets, 1 dropset
Smith machine front squats, 4 sets increasing weight each time
plate loaded leg press, narrow stance, 5 sets, increasing weight each time, finish with a dropset (set#6)
finish with 1 big dropset of leg extensions
o captains chair, leg raises 3x25
o yoga ball crunches, 3x25
o planks, 3 60-90 second holds

Thursday--Chest (no, I don't hit chest on international chest day!!) & shoulders
warm-up with 10-15 push ups
flat bench- 5 sets (1 warm-up, 4 working sets) increase weight each time
incline dumbbell presses-4 sets, increasing weight each time
peck deck or cable flyes 4 sets of 10-12 increasing weight each time
Arnold press or seated dumbbell raises (volume--20-25 reps) 3 sets
side lateral raises (3 sets of 20-25)
front plate raises (3 sets of 10-25)
seated hammer strength shoulder press (3 sets)

close grip bench press 3 sets of 12-15 increasing weight each time
ez-bar curls 3 sets, 12-15 reps
tricep rope pulls, superset with reverse grip tricep pulls 3 sets, 12-15
alternating DB curls, 3 sets, 10-12 reps, increasing weight each time
Skull Crushers, 3 sets 10-12
hammer curls superset with bent over ex bar curls 3 sets

Saturday--Hams, Glutes, and calves (increased carbs pre and post workout)
alternating leg standing hamstring curls, 4 sets, 20-25 reps
stiff-leg dead lifts, 4 sets 10-15 reps
reverse hack squats, 3 sets 10-12
reverse stance, standing adductors 3 sets of 25
reverse stance glute kick-backs on the single-leg leg press 3 sets 15-20
standing calf raises 3 sets of 25
seated calf raises 3 sets of 25
hip thrusters 3 sets of 12-15

Future plans: I'm working on growing my legs to get them to match my upper body more. While doing that, I'm also working on coaching lots of competitors through their journey! I will be prepping for Universe in NJ in July of 2015 where I will take my first shot at a pro card (with my family in the audience!!)

I have 3 sponsors I need to recognize:
Pit-Bull nutrition supplies me with all of my supplements, as well as lots of clothing!
Centerstage posing suits provides my beautiful suits
Violate the Dress Code supplies me with amazing apparel for in and out of the gym!

You can also find them all on facebook and instagram!!

You can contact me!!
On Facebook at:
my team page:
Instagram: @acon83
Youtube: Acon83

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