Then, I decided to do another competition in Houston the following weekend for a different organization and I was able to win first place in the bikini division for a second time in a row. After doing so well in those two shows I decided to go to Miami a few months later and compete once again, however it was a much larger show. Although I finished third in the bikini division, it was a great experience overall.

At the beginning of 2010, I decided to enter my first NPC competition and I placed second in the bikini division at the TEXAS Shredder Classic. I competed again a few months later at the REAL show in Houston and won first place in the fitness model division and third place in figure. I am definitely looking forward to competing again and although I have started training, I am still not sure what my first show will be in 2011.

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Mandy Fonville.

I do weight training 5 days a week. My off days are always Thursdays and Sundays so that I lift weights 3 days on and 1 day off and then 2 days on and 1 day off. I rotate my schedule so that the muscle groups always fall on a different day.

Day 1: Chest/Shoulders/Triceps

Superset:

• Dumbbell Flyes on the Incline bench: 3 sets of 15 reps
• Incline push-ups: 3 sets of 15 reps
Superset:

• Cable Flyes: 3 sets of 15 reps
• Dumbbell Shoulder Press: 3 sets of 15 reps
Superset:

• Alternating Lateral and Frontal Raises: 3 sets of 15 reps
• Rear-delt dumbbell Reverse Flyes: 3 sets of 15 reps
Superset:

• Triceps Pushdowns: 3 sets of 15 reps
• Dips: 3 sets of 15 reps

Day 2: Hamstrings/Quads/Calves

Superset:

• Weighted Step-ups: 3 sets of 15 reps each leg
• Leg Press: 3 sets of 25 reps
Superset:

• Leg extensions: 3 sets of 15 reps
• Weighted Walking Lunges: 3 sets of 15
Superset:

• Hamstring Curls: 3 sets of 15 reps
• Weighted Sumo squats: 3 sets of 15 reps
Superset:

• Straight Leg deadlifts: 3 sets of 15 reps
• Standing Calf Raises: 3 sets of 15 reps

Day 3: Back/Biceps/Abs

Superset:

• Lat Pulldown: 3 sets of 15 reps
• Seated Row: 3 sets of 15 reps
Superset:

• Pullups: 3 sets of 15 reps
• Back Extensions: 3 sets of 15 reps
Superset:

• Barbell Curls: 3 sets of 15 reps
• Incline Dumbbell Hammer Curls: 3 sets of 15 reps
Superset:

• Preacher curls: 3 sets of 15 reps
• Alternating dumbbell curls: 3 sets of 15 reps
Superset:

• Weighted Decline Crunches: 3 sets of 30 reps
• Hanging Oblique Leg Raises: 3 sets of 30 reps
Superset:

• Lying crunches: 3 sets of 30
• Reverse Crunches: 3 sets of 30

Day 4: Off

Day 5: Chest/Shoulders/Triceps

• Repeat Day 1

Day 6: Hamstrings/Quads/Calves

• Repeat Day 2

Day 7: Off

Day 1 (the following Monday): Back/Biceps/Abs

• Repeat Day 3

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Mandy Fonville.

Meal 1: 5:45am

• 5 egg whites
• 3/4 cup brown rice

Meal 2: 9:00am

• 5 egg whites
• 3/4 cup brown rice

Meal 3: 12:00pm

• 4 oz lean meat (chicken, tilapia, ground turkey, buffalo etc.)
• 6 oz sweet potato
• 1 cup vegetables (broccoli, asparagus, green beans etc.)

Meal 4: 2:30pm

• 4 oz lean meat (chicken, tilapia, ground turkey, buffalo etc.)
• 1/2 cup of brown rice
• 1 cup vegetables (broccoli, asparagus, green beans etc.)

Meal 5: 5:30pm

• 4 oz lean meat (chicken, tilapia, ground turkey, buffalo etc.)
• 1/2 cup of brown rice
• 1 cup vegetables (broccoli, asparagus, green beans etc.)

Meal 6: 8:30pm

• 4 oz lean meat (chicken, tilapia, ground turkey, buffalo etc.)
• 1 cup vegetables (broccoli, asparagus, green beans etc.)

Meal 7: 10:30pm

• 3 egg whites

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Mandy Fonville.

Before Morning cardio (empty stomach):

• Dymatize Liquid L-Carnitine: 1 serving

With breakfast:

• Super Nutrition Women's Blend (Iron Free) Multivitamin and Mineral: 3 tablets

Pre workout:

• Optimum Nutrition Glutamine Powder: 1 tsp
• Optimum Nutrition BCAA's: 3 capsules

Post workout:

• Optimum Nutrition Glutamine Powder: 1 tsp
• Optimum Nutrition BCAA's: 3 capsules

Before bed:

• Optimum Nutrition Glutamine Powder: 1 tsp

What Motivates You To Follow A Healthy Lifestyle?

I believe that when you look good, you feel good. Also, I want to live a long fulfilling life and I know the best way to do that is to be healthy. Most people ask me how I have so much energy and look so young and I tell them that it's all about diet and exercise. Most importantly since I am a personal trainer I know that the best way to motivate others is to lead by example.

What Made You Want To Achieve Your Goals?

I have always been competitive and I enjoy challenges. After doing my first fitness competition I loved the thrill of being on stage and showing the crowd what I worked so hard for. I feel that there should always be a purpose behind the reason you are doing something and so I will not be satisfied until I make it to the top. My goal is to get my Pro card in the bikini division and I will not stop until I achieve that status.

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Mandy Fonville.

Shelsea Montes is also an amazing competitor and very sweet. Her and I are around the same height and have similar builds, so I look at her as my motivation. Also, Shelsea took the time to respond to my message on Facebook with suggestions on how to have a long and lean appearance by doing yoga 2-3 times a week.

What Features Do You Use On Bodybuilding.com?

I love to read articles about different supplements and nutrition information along with connecting with friends and fans on BodySpace.