Stephanie Diehl

How Did You Get Started?

I have always admired the fitness competitors in magazines, but never thought I would ever be able to accomplish that. I have no gymnastics background, but I found a trainer locally here who helped me get started. I was not easy for sure, but hard work sure pays off. My first fitness competition I came in first runner up! I thought when they did not call me out 5th, 4th or 3rd I was completely out of the placing.

I could not believe it when I heard my name called out for second place! Too cool! I went on to compete nationally in 2008 and did better than I expected I would.

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Stephanie Diehl.

What Workout Plan Worked Best For You?

Monday - Legs:

• Wide Stance Leg Press: 4 Sets Of 20 Reps
• Narrow Stance Leg Press: 4 Sets Of 20 Reps
• Calf Raises: 4 Sets Of 20 Reps
• Seated Leg Extensions: 4 Sets Of 15 Reps
• Prone Hamstring Curl: 4 Sets Of 15 Reps

Tuesday - Shoulders:

• Smith Machine Seated Military Press: 5 Sets Of 15 Reps
• Dumbbell Front Raises: 4 Sets Of 12 Reps
• Dumbbell Side Raises: 4 Sets Of 12 Reps
• Rear Delt Cable Crossovers: 3 Sets Of 25-30 Reps

Wednesday - Back:

• Pull Up: 4 Sets Of 12-15 Reps
• Seated Row: 4 Sets Of 12-15 Reps
• Lat Pulldowns: 4 Sets Of 12-15 Reps

Thursday - Chest:

• Bench Press: 3 Sets Of 12-15 Reps
• Close Hand Position Push Ups: 3 Sets Of 8 Reps
• Chest Flyes: 4 Sets Of 12-15 Reps
• Regular Push Ups: 3 Sets Of 8 Reps

Friday - Arms & Calves:

• Barbell Bicep Curls 21s: 3 Sets Of 7 Reps
• Triceps Rope Pushdown: 4 Sets Of 15 Reps
• Single Arm Seated Preacher Curls: 3 Sets Of 12-15 Reps
• Triceps Kick Backs: 4 Sets Of 15 Reps

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Stephanie Diehl.

What Nutrition Plan Has Worked Best For You?

Meal 1 - 7 AM:

• 1/2 Cup Egg Whites
• 1/3 Cup Oats

Meal 2 - 10 AM:

• Protein Muffins:
• Oats
• Eggs
• Whey Protein Powder
• Low Carb Yogurt

Meal 3 - 1 PM:

• 4 Oz Lean Turkey Breast
• Two Slices Low Carb Bread
• Mustard
• A Green Salad
• Fat Free Dressing

Meal 4 - 4 PM:

• 1/2 Cup Greek Yogurt
• 1 Scoop Chocolate Whey

Meal 4 - 7 PM:

• 6 Oz Lean Protein (Turkey, Chicken Or Lean Beef)
• 2 Cups Green Veggies

Meal 5 - 9 PM:

• 1 Scoop Whey Protein
• Glutamine

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Stephanie Diehl.

What Supplements Have Given You The Greatest Gains?

I only really use Glutamine.

Why Do You Love Fitness?

I love the challenge that fitness brings to my life. It is a great way to express creativity with my routines. Having no gymnastics background at all, taking gymnastics classes are a fun work out, and I am always amazed at how much progress I am able to make with regular practices. I have a great coach (Ms. Fitness USA, 2009, Susan Benz) and she helps me to do things I never thought I would or could ever do! I also like competition day when I can show off all that I have learned and practiced, it really is the icing on the cake!

What Motivates You To Follow A Healthy Lifestyle?

I draw motivation from looking at photos of other competitors in various magazines and different bio's from Bodybuilding.com. So many inspiring stories of the changes people have made!

What Made You Want To Achieve Your Goals?

My husband believes in me when I don't. His support has helped me reach goals I never thought I could!

What Are Your Future Bodybuilding Plans?

One day I would love to compete at the Arnold Armature in Fitness! That would be so awesome!

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Stephanie Diehl.

What One Tip Would You Give Other Fitness Competitors?

The biggest thing that has helped me is developing friendships with girls who compete also. It is always nice to call a friend and she knows exactly how I am feeling, because she has been there too!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Jenn Hendershott, Adela Garcia and Susan Benz!

What Features Do You Use On Bodybuilding.com?

I use the blog occasionally when I need to express my mood or frustrations, but mostly I enjoy reading about other everyday people accomplishing their goals.

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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