Award-winning produce
Freshly prepared for you
Rated Great on Trustpilot
Next day delivery available
Award-winning produce
Freshly prepared for you
Rated Great on Trustpilot
Next day delivery available

Amanda Stanton

Amanda Stanton

Sport has always played a massive role in Amanda Stanton's life. Before 2012, she spent her time pounding the roads and training for long distance running events including the London Marathon, but she soon became disillusioned with her physique.

She was generally unhappy with her body believing it to be childlike with no bum, so she switched the roads for weights and has never looked back since.

Roughly six months after Amanda hit the weights room, she discovered Physique Of The Week and was quickly hooked on competing.

It's now been two years since Amanda decided to change her fitness life, and her dedication hasn't waned whatsoever. If anything, she's become even more determined to succeed.

This determination and dedication to her fitness cause saw her win the World Fitness Championships earlier this year [2014] and she's currently prepping for UKBFF this September with big plans to hopefully make it through to the finals in October.

And she's doing all of this whilst caring for her two teenage sons and working in distribution support at Next!

Training Plan

I've always had a big interest in sporting activity but I would say it was more cardio based in my younger days.

My focus is 50/50 cardio & weights but I feel it's important to listen to your body and work with it so this may change weekly.

My typical training week would consist of 5/6 days of training about 30/60 minutes cardio followed by 1 hrs weights.

A Session: Repeat 5~6 x per week

  • 2 x sessions of legs/bums a week – This is my weakest area and what I'm developing this year to try and tally to my arms and back. My glutes have grown but I still desire a bigger bum [laughs].
  • 1 upper body session
  • 1 back
  • 1 floater depending what I decide to do

I train with my friend who is a PT so she keeps it varied and interesting.

I do hypertrophy (45 minutes) and intense cardio (up to 2 hrs every day) followed by at least 4 days rest prior to my comp (legs 7+ days).

My cardio is typically anything from biking, short sprint running, boxing, Thai boxing boot camp also gym classes such as bums & tums, body pump & body combat.

My upper body / arms are responsive so I have to be careful not to overstrain too much.

Meal Plan

I actually went to see a trained dietician as I was clueless about show prepping and this has helped me immensely I would advise everyone new to this to seek professional help first then this is your starting blocks to refine with the experience you gain from each competition.

I typically try to eat every 3 hours around 6 meals a day smaller than I would eat if eating 3 normal sizes. When in comp mode I try to stay clear of all saturated ‘'man made fats'' and stick to good fats from eggs & avocado etc. or choose the low fats rather.

I try to eat as clean as I can and it helps as I'm actually really fond of salads, vegetables all meats etc.

My Tips: Repeat everyday

  • Use smaller plates/containers
  • Weigh food
  • Prep food day before
  • Drink plenty of water 2.5 to 4 L a day

My diet really does change though when cutting to Zero Fats, and carb depletion along with water loading I generally aim at 10 days cutting but can be longer depending on how much I have to shred off my tummy (my worse area for holding water & fats) so looking at around 1200 to 1400 and using the scales to know precisely what I'm consuming in a day.

I start cutting about a month before a show and the last 10 days a very intense cut. The hardest part of cutting for a show has to be the carb depletion, PMT big time. I honestly can say my nose is hypersensitive to smells such as fresh white bread ☹ but the science surrounding this is really worth this horrid phase when you see the results on show day.

Interview with Amanda Staton

Hi Amanda, thank you for taking the time to chat to us! Why did you decide to compete and what is your competitive history like?

Amanda Stanton

I've always been very in to my sports. I used to be a serious long distance runner competing in London marathon and loads of other races too with my fellow Barnsley Harriers. I think it was around November 2012 I decided that I didn't like how my body was looking (child like) I had no bum due to running.

I came across Physique Of The Week and I had been weight training maybe 6 months before this, then I competed last year at Bodypower at POTW live and when I saw all the fellow competitors I think I was in awe. The physiques were amazing and I felt determined to come back a year later with progress… it worked as I won!

Also, I competed at Miami Pro last year I came 2nd and again competed this year placing 3rd in fitness model category. You may be thinking why I didn't improve on my placement well the winner, Katie Chimes, and runner up, Davina Ward, were just outstanding. After this comp, though, I think I had a reality check, I've always wanted to compete in bikini but really did believe I was too muscular.

I believe it's hard to view yourself as others see you sometimes, hence why I competed in the wrong category last year at UKBFF in Bodyfitness. Looking back I can't believe I did and my condition was perfect for the bikini.

So after winning WFC on the Friday at Bodypower I also competed in my first bikini UKBFF on the Sunday and came 3rd - I was so happy, but my confidence on stage lacked which is my main focus to build on for my second attempt to get the finals in Harrogate later this year.

I believe it's hard to view yourself as others see you sometimes…

How do you stay motivated?

Motivation is easy as I always feel I could conquer anything after I've had a good workout and strangely love the onset of aches and pains from a hard training session.

Who has been your biggest inspiration and why?

My first ever fitness model I saw that I thought I so want her bum was Amanda Latona- wow!

What three exercises have contributed the most to your physique?

Amanda Stanton Squats

Squats, squats and more squats [laughs].

What's your secret to staying lean?

I enjoy what I do and eat relatively well - no secret really.

How much cardio do you do and what is your favourite way to get your heart rate up?

I used to love cardio but weight training took over and I became a wee bit lazy. I do love Thai boxing, bootcamps, body combat, hit, and speed sprints deffo.

Which part of your body are you most proud of?

My arms. They've always been this shape from when I was at school everyone used to comment on the shape…

What do you think the biggest misconception is regarding weight training - particularly when it comes to females?

Look like a man, just because we have muscle? It's one's preference but I think it's damn sexy!

It's one's preference but I think it's damn sexy!

What's the contents of your fridge like?

I have two children so typical to anyone else's except I have a lot of colour from salads and vegetables, and also soft cheese, cottage cheese, lean meats, low sugar jam etc. It's not that interesting but I still have full fat cheese, bacon, sausages etc. as I'm a mum of two growing boys.

What supplements do you use and why?

I always have a protein shake after training that has L Glutamine in it. These two are what I always take but when cutting I take these listed below to help keep my muscle and blast the remaining fat away to be extra lean.


How do you like to "cheat" when it comes to your diet?

Cheat meals would be a big portion of anything I fancy with a dessert [laughs]. So say a freshly made from scratch Thai curry with coconut milk and Thai paste spicy with white rice (I eat my clean meals without any sauces and opt for wholemeal rice etc.) and maybe ice-cream or chocolate cake or cheese cake for dessert ☺

What 3 tips would you give to any woman who maybe wants to get fitter and leaner but not necessarily compete?

Find a partner to train with and most importantly find what you enjoy partaking in; be it local gyms, social clubs or classes. Sometimes its just the getting there that's the issue and as soon as you start training you think, "awww, I'm glad I came I feel better now."

What is your greatest achievement to date?

Amanda Stanton winning WFC

*Winning WFC* I have never won anything so this is my greatest achievement so far.

Any favourite motivational quotes?

"If at first you don't succeed try, try again!"

Tell us more about your future goals…

I'm aiming to compete at UKBFF in September [2014] and would love to qualify to be part of the finals in October.

How can MuscleFood fans keep track of you and your achievements?

Via my social media sites on Twitter & Instagram.

Is there anything else you'd like to add?

If I can do this then you can. Believe me, anything is possible with hard work, dedication and time… there is no quick fix and I'm proud to be au naturale. I'm looking forward to seeing what another years development will look like… Amanda Latona will be wowee over my bum [laughs]!