Megan Cormack

How Did You Get Started?

I began as a youngster getting involved in gymnastics. Thanks to my very knowledgeable coaches, I learned the value of being a conditioned athlete. My love for the sport evolved into a love for being active and fit. I then pursued my college education in Exercise Physiology at the State University College at Brockport. I have been personal training and instructing clients since then.

Competing in Figure shows came along for me in 2007. I started out a little shaky in my first couple of shows, but kept at it and have improved immensely.

I gave birth to my beautiful daughter, Samantha in October of 2008 as well. I competed in 2 local shows 11 & 12 weeks pregnant. I could not wait to get back on stage as a new mom in 2009! My first show after the baby was just under one year after having her, where I finished 1st Place in Figure Tall category. I had that itch to get back on stage & I know that this is what I am supposed to be doing. It just fits!

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Megan Cormack.

What Workout Plan Worked Best For You?

Day 1: Quads/Shoulders

• Smith Machine Squats: 3 sets of 6 reps
• Leg Press: 3 sets of 8 reps
• Leg Extension: 3 sets of 8 reps
• Rear Delt Raise: 4 sets of 15, 15, 12, 10 reps
• Machine Shoulder Press: 4 sets of 10, 6, 6, 6 reps
• Upright Rows: 3 sets of 8 reps
• Ball Crunches: 3 sets of 25 reps
• Abs Coaster: 3 sets of 15 reps
• Cardio: 20 minutes

Day 2: Chest/Triceps/Calves:

• Incline Chest Press: 3 sets of 6 reps
• Flat Dumbbell Presses: 3 sets of 8 reps
• Pec Deck: 2 sets of 10 reps
• Cable Crossover: 2 sets of 10 reps
• Dip Machine: 4 sets of 10, 6, 6, 6 reps
• Seated Triceps Extension: 3 sets of 8 reps
• Cable Triceps Pushdowns With V Bar: 3 sets of 8 reps
• One Leg Seated Calf Raises: 3 sets of 10 reps
• Hanging Leg Raises: 3 sets of 10-15 reps
• Decline Crunches: 3 sets of 10-15 reps
• Rope Crunches: 1 sets of 50 reps
• Crunch Machine: 1 set of 25 reps
• Cardio: 20 minutes

Day 3: Cardio

• Stepmill: 15 minutes
• Other Cardio: 30 minutes

Day 4: Back/Biceps/Hamstrings

• Lat Pulldowns: 3 sets of 6 reps
• Seated Row: 4 sets of 10, 6, 6, 6 reps
• Deadlifts: 3 sets of 8 reps
• Preacher Curls: 4 sets of 10, 6, 6, 6 reps
• Incline Dumbbell Curls: 3 sets of 8 reps
• Cable Curls: 2 sets of 15 reps
• Straight Leg Deadlifts: 4 sets of 10, 6, 6, 6 reps
• Lying Leg Curls: 3 sets of 8 reps
• Hyperextensions: 3 sets of 8 reps
• Ball Crunches: 3 sets of 25 reps
• Abs Coaster: 3 sets of 15 reps
• Cardio: 20 minutes

Day 5: Calves/Forearms/Traps

• Circuit: 3 rounds
• Standing Calf Raises: 1 set of 15 reps
• Wrist Roller: 1 set of 6 reps
• Shrugs: 1 set of 8 reps
• Reverse Grip Curls: 1 set of 15 reps
• Hanging Leg Raises: 3 sets of 10-15 reps
• Decline Crunches: 3 sets of 10-15 reps
• Rope Crunches: 1 sets of 50 reps
• Crunch Machine: 1 set of 25 reps
• Cardio: 20 minutes

Day 6: Kettlebell

• Circuit: 1-3 rounds
• Kettlebell Swings: 1 set of 15 reps
• Front Squats: 1 set of 15 reps
• One Leg Deadlifts: 1 set of 15 reps
• Windmill: 1 set of 15 reps each side
• One Arm Power Clean: 1 set of 15 reps each side
• Cardio: 30 minutes

Day 7: Off

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Megan Cormack.

What Nutrition Plan Has Worked Best For You?

Pre-Workout:

• 1 protein shake or bar with at least 25g protein
• 5g of creatine

Meal 1:

• 1 whole egg
• 5 egg whites
• 1/2 tsp olive oil
• 1/2 cup oats
• 1 tsp honey

Meal 2:

• 5oz. canned tuna in water
• 1/2 cup of baby carrots
• 1 tbsp of ranch dressing
• 2 slices of 100% whole wheat bread

Meal 3:

• 5oz. deli turkey or 4 oz. chicken breast
• 1 large 100% whole wheat pita
• Handful raw spinach leaves
• Spicy mustard
• 1 small apple or banana

Meal 4:

• 4 oz. flank steak, 30z. salmon or 4 oz. chicken breast
• Garden salad
• 2 tbsp of light Italian dressing
• 1 large (6 oz.) sweet potato baked or microwaved

Meal 5:

• 1 whole egg
• 5 egg whites
• 1/2 tsp olive oil
• 1/2 cup oats
• 1 tsp honey

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Megan Cormack.

What Supplements Have Given You The Greatest Gains?

CytoSport Muscle Milk, Scivation Xtend, Kre-Alkalyn EFX

Why Do You Love Fitness?

I love the feeling of accomplishment competing brings. I love the weeks leading up to a competition and then standing on stage at peak form. There is no feeling like it. I also love sharing a common interest with all of the competitors I meet at shows.

What Motivates You To Follow A Healthy Lifestyle?

Building up to a peak condition is a fantastic feeling, but knowing that I am improving my overall health is well worth the lifestyle I lead. Staying fit brings up my mood, attitude and overall energy level. I also believe it is important to be a good role model for my daughter.

What Made You Want To Achieve Your Goals?

Inspiring athletes and competitors around me push me to set new goals. Having a great coach is also a way that I keep focused and believing in myself. My friends and family all support my goals and really keep me going.

What Are Your Future Bodybuilding Plans?

I am currently training for the 2010 NPC Great Lakes show in Ohio in hopes of qualifying to compete at the 2011 Arnold Amateur. I have also recently started making and selling Figure posing suits. I have made so many friends in the local Figure scene & look forward to getting my name out there for my suits!

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Megan Cormack.

What One Tip Would You Give Other Fitness Competitors?

Let go of any insecurities when you get on stage. Confidence will get you where you want to be!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Monica Brant, Ava Cowan, Jamie Eason.

What Features Do You Use On Bodybuilding.com?

Store and BodySpace.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

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