Jill Dunn

Jill Dunn

How did you get started with fitness and competing?

I have always been pretty athletic and was always very involved in high school sports. After high school, things slowed down and I got pretty out of shape. I did not lead a very healthy lifestyle. I decided to make some changes so I got a gym membership. I quickly fell in love with working out. A friend was very impressed at how driven I was in the gym and how natural it came to me and suggested that I do a competition. My first completion was in November of 2010, and I was instantly hooked to the competition life.

What motivates you?

For me it’s all about progress. I love seeing progress with each competition. Looking back at old pictures and seeing how far I have come is a great source of motivation. I also have a great group of people in my life who are a constant source of support and push me to be better every single day.

What is your approach to training?

I weight train 5-6 days a week. I lift heavy and push myself every workout. I have recently added a second shoulder workout and glutes have been a big focus. Those areas were lacking for me. I also added some Olympic style lifts and plyometrics for more variety. I train abs 2-3 times a week in my off season and that increases during my competition prep. My cardio varies. Off season, I do 2-3 shorter cardio sessions a week and that also increases as I get closer to a competition. I have one rest day a week.

Current training schedule:

  • Sunday: Shoulders + Abs
  • Monday: Legs
  • Tuesday: Olympic Lifts + Cardio + Abs
  • Wednesday: Chest/Shoulders/Tris
  • Thursday: Lower Back/Glutes/Hamstrings + Plyometrics
  • Friday: Upper Back/Bis + Cardio + Abs
  • Saturday: OFF

What is your favorite form of cardio?

I love High Intensity Interval Training (HIIT). Getting out on the track on doing sprints and plyometrics is my favorite form. It’s great for fat loss and increasing metabolic rate.

If you could pick only 3 exercises, what would they be?

Squat, Deadlift, Clean and Press. I think these compound exercises should be a must for any training program because they incorporate the largest amounts of muscle.

What is your favorite muscle group to train?

I love to train legs. They have always been my strong point. I love to see how far I can push myself and the feeling after a great leg workout.

What is your approach to nutrition?

I eat very clean all year round. I try to stay away from sugar and processed foods. In my off season I stick pretty close to a 40% protein/40%carbohydrate/20%fat ratio. When I am in prep closer to a competition, I start cutting back my carbs. Carb cycling has been a very successful approach for me.

What supplements do you recommend?

I start the day with 2 capsules of ENCINERATE thermogenic/fat burner before my fasted morning cardio, I sip on 1 scoop ENDURE BCAA during my cardio.  With breakfast I take a Multi Vitamin, Omega 3, and Vitamin E.  Later in the day, 15-20 Minutes before I lift I have 1 scoop of ENRAGE EXTREME preworkout and sip on 1 scoop ENDURE BCAA during training.  Post workout I’ll either have a full meal or a whey protein shake.  Before bed some nights I enjoy a scoop or two of ELIXIR PM.

Favorite motivational quote?

“The only person you need to try to be better than, is the person you were yesterday.”

What are your future plans?

I plan to continue to compete in the IFBB. I plan to keep growing my online training business, helping as many people as possible to reach their fitness goals and live healthy lifestyles.


Jill Dunn