Megan Wallette

How Did You Get Started?

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.

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Megan Wallette

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

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

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

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

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

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Megan Wallette

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

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Megan Wallette

What Supplements Have Given You The Greatest Gains?

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

Why Do You Love Fitness?

I love it for a lot of different reasons, but one of the main things would definitely be because of the way it makes you challenge yourself to get better every time you step into the gym! Not to mention all of the nice and helpful people I've met within the fitness industry.

What Motivates You To Follow A Healthy Lifestyle?

I want to stay young; living a healthy lifestyle is the only platform to get to feeling like that!

What Made You Want To Achieve Your Goals?

I've always been a very goal-oriented person, which I probably get from my dad, and I've realized that achieving something doesn't feel as good unless you've made it a goal to achieve it.

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Megan Wallette

What Are Your Future Bodybuilding Plans?

I hope to compete in my first Bikini competition this summer!

What One Tip Would You Give Other Fitness Competitors?

Stay motivated, but more importantly, stay true to yourself and your morals!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Ava Cowan.

What Features Do You Use On Bodybuilding.com?

The Store, as well as BodySpace and the forums.

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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