NIFMA Champion Jill McConkey’s Workout Routine & Diet Plan Revealed!

Trimmed&Toned Team.

You Can Check Out Jill McConkey’s Full Interview With Us Here:

Top Fitness Model & NIFMA Champion Jill McConkey Talks With T&T!

What Is Your Workout Routine?

Below is a sample of my training routine during my off season (during contest prep I would train twice a day, usually splitting my cardio and weights sessions (cardio in the am and weights later in the day). Exercises, sets, reps also change on a weekly basis (some weeks I would lift heavier and decrease my reps; other weeks I would use lighter weights with higher reps and really burn the muscle out). I’m a huge fan of supersets, trisets, drop sets etc and I would use these training systems in almost every workout.

Monday: Legs (Quads/Calves Focus)

A1. Leg Extension x5 sets (20,17, 15,12,10 – increase the weight as the reps decrease)
B1. Narrow Smyth machine squats x4 sets of 10 reps
B2. Back or Front squat x4 sets of 10 reps
C1. Leg Press (narrow and shoulder width stance) x6 sets alternating between the two stances, 20,17,15,12,10,10 – increasing the weight as the reps decrease)
D1. Seated calf raise x4 reps of 15 reps
D2. Standing calf raise x4 reps of 15 reps
D3. Squat to calf raise (holding light DBs) x4 reps of 10 reps

Tuesday: Chest & Triceps

A1. Decline/Flat bench press x4 sets of 10-12 reps
B1. Incline DB press x3 sets of 10-12 reps
B2. Press ups x3 sets of 10 reps
C1. Cable/DB Flys x3 sets of 10-12 reps
D1. Lying tricep extension x3 sets of 10 reps (Ez-bar)
D2. Close grip press x3 sets of 10 reps (Ez-bar)
E1. Tricep press down x3 sets of 10-12 reps (Rope or bar)
E2. Dips between two benches (with a 10kg plate on knees) to failure

Wednesday: Shoulders & Abs

I start with my rear delt as this one of my areas for improvement, also I don’t tend to isolate my front delt as I’m recently recovering from a shoulder injury and I find my anterior delt is developed enough from all of the other upper body training I do.

A1. Rear delt (reverse pec deck machine) x4 sets of 10
A2. Rear delt DB flys x4 sets of 10
B1. DB Arnold press x4 sets of 10
C1. Lying side lateral raise x4 sets of 15
D1. Ab stand – leg raises x3 sets of 10
D2. Knee ups x3 sets of 10
E1. Decline sit ups holding a 5 kg plate x3 sets of 10
E2. Decline Russian twist x3 sets of 10

Thursday: Legs (Hamstrings/Glutes Focus)

A1. Goblet Squat (standing on two benches with a KB) x3 sets of 20 reps
A2. Glute bride (10kg plate on pelvis) x3 sets of 20 reps
A3. Kickbacks x3 sets of 20 reps
B1. Straightleg deadlift x4 sets of 10-12
B2. Good mornings x4 sets of 10-12
C1. Leg Press (wide stance – 20,17,15,12,10 reps increase the weight as the reps decrease)
Stairmaster (20mins)
D1. Unilateral bodyweight squat (squat down so that your bum touches a bench)

Friday: Back & Biceps

A1. Deadlift x4 sets of 12
B1. Assisted pull up x4 sets of 10
B2. Straight arm pulldown x4 sets of 10
C1. Barbell Bent over row (underhand grip) x4 sets of 12
C2. DB single arm row (drop set) x4 sets of 8-15
D1. High row (using rope) x4 sets of 12
E1. EZ bar bicep curl x4 sets of 12-15
E2. Hammer curl x4 sets of 8-10

Saturday/Sunday: Rest

I minimise cardio during my off season and would only do about 30 mins x3 a week, however I add cardio into my weekly routine when I need to during competition prep. I would start with 20-30 mins per day and increase it each week until a few weeks before I show when I could be doing 60-90 mins per day in addition to weights! I mainly focus on high intensity cardio sessions, but I really enjoy a weekly spin class or body attack class to mix things up!

What Is Your Diet Like?

My philosophy around nutrition is that ‘It’s a lifestyle, not a diet!’, and I’ve actually named my weight loss programme just that. I believe the key to successful and long-lasting weight loss is for people to change their eating habits permanently. Making sensible food choices, reading food labels and being educated on proper nutrition

I try and follow a ‘clean diet’ all the time, obviously when I’m on my 12 weeks competition prep I’m much stricter than when I’m ‘off’ season. I would also have a weekly ‘treat’ meal on a weekly basis during my ‘off ‘season. I make sure I follow a diet consisting of high protein, complex carbs and healthy fats.

Meal 1: 3 organic whole eggs mixed in a bowl with a teaspoon of butter

TRAIN

Meal 2: Post work-out shake (1-2 scoops of whey isolate & ½ -1 scoop of Vitargo)

Meal 3: Prawn & Avocado salad with plum tomatoes, spinach & rocket leaves, mixed pulses ( Soya Beans, Chick-peas, Pinto Beans, Black Eye Beans, Red Kidney Beans, Aduki Beans)

Meal 4: Chicken & greens (green beans & broccoli)

Meal 5: Salmon stir fry

Meal 6: A handful of Brazil nuts or mackerel fillet and cottage cheese