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Welcome to the Page of the gorgeous, beautiful and very muscular NPC National Level Bodybuilder GIANA HOLDER!

(all pictures are used by Giana's personal permission)



Some Info about GIANA:


I was born in Des Moines, Iowa on 04-04-71. Moved to Texas on the 4th of July 1976.


My occupation is Customer Service Associate Team Leader at Whole Foods Market.


I liked gymnastics as a child but my father did not allow me to play sports. I became overweight starting at age 8. By the time I was a teenager, I had yo-yoed and became somewhat aneroxic. I guess at 5'8" and 116 lbs, yeah, that's unhealthy. A friend of mine introduced me to weight lifting at 16 yrs. old but I did not have a trainer and everything was so confusing, that I didn't go very often and once again put the weight on. By 18, I was determined to take control of my poor diet and not so nice physique. Another friend of mine was a powerlifter and bought me my first Muscle & Fitness and Flex magazines and I was hooked. I saw a bodybuilding show on tv at 8 yrs. old and remembered I thought "That's incredible! What determination and discipline it takes to do that." (Something I never had and no clue what it REALLY takes to get ready for competition. I was training at a gym in 1998 and one of the trainers said he thought I had a lot of potential and if I ever wanted to compete, he'd help me. I said "I'd think about it." In 2000 I finally had enough guts to call him on it. (I am very modest, so the thought of being on stage almost naked scared the wiz out of me!) But, I am so competitive by nature, I had to go for it. I started training with Ricky Gates in Oct.2000 and did my first competition on June 9, 2001 at the Ronnie Coleman Classic and I placed first in the novice middleweight division and have been hooked ever since. I love to compete!!!


The contest that has been the biggest success for me was definitely 2004 Nationals. I placed 7th in the heavyweights on my first try.


My contest history follows: 
2001 Ronnie Coleman Classic 1st pl. novice middleweight
2002 John Sherman 4th pl. open heavyweight
2003 Heart Of Texas 1st. pl. heavyweight and overall
2004 John Sherman 2nd. pl. heavyweight
2004 Nationals 7th pl. heavyweight

2005 Nationls 10th pl. heavyweight


A typical day is 4:45a wake, 6:45a cardio, 8:00a train, 11:30a-7:30p work, 8p home, prep next day meals, 9p bed.
(pretty sad, huh?)


my training is usually as follows:
mon- hamstrings, shoulders 
tue- quads, calves
wed- chest
fri- bis/tris
sat/sun off


In the off season I do 35-45 min cardio 5 days per week. Contest time I do 1hr 7 days a week some times twice a day. The only other training variations during contest time is heavy weight and huge reps- 100's a lot of days.


a few stats:
these are contest measurements:


best lifts:
bench: 235x6
squat: 405x4
leg press 1100x10


In my opinion my best body part is my back.


My favorite lift are bent over rows and squats. I absolutely hate any and all abdominal exercises.


My honest thoughts regarding the judging in women's bb are that they really don't seem to be consistent. One year it's big, 1 yr. it's shredded, 1 yr. it's big and shredded. I don't know exactly what they are looking for. I just present the best package I have and let the cards fall where they may.


When I am not in the gym, I like to attend fellowship at my church (bible study, functions, etc.) EAT, Play with my farm of pets. I have 2 Budgies, a black-headed cacique parrot and 4 cats. Go shopping, eat, watch sporting events. I am an avid NBA, NHL ( too bad this season is locked out!) and NFL fan. My head is stuffed with useless information such as player stats and so fourth. Did I mention eat? Oh, I like to cook, too!:)


My future plans for 2004/05 are to continue to train hard, work and grow. I'd like to put on about 10-12lbs. and compete at 165-167lbs. shredded hard and get my pro card at the 2005 Nationals in Atlanta!!


Please note:

Giana does not do sessions or wrestling of any kind. Please don't ask!!




GIANA's Photo Gallery:


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© Photos 1-6 are courtesy of Tom Nine

© Photos 7-12 have been taken by myself



Video clips:


Video clip (5.8 MB)  Video clip (7.1 MB)

© Video clip on the left has been taken by myself

©Video clip on the right is courtesy of Tre' Scott



Please check out Giana's own website at:



Giana can be contacted by e-mail at:

[email protected]


E-mail Giana



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© 2004-2006 by Giana Holder

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