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Body Transformation: After Three Kids, This Avid Runner Built A Competitive Body!

by Female Transformation Of The Week Oct 21, 2011

Vital Stats

Name: Jennifer Wade
Email: bjawade@bellsouth.net
Bodyspace: ironsista


Before: Age: 34 Height: 5'8" Weight: 155 lbs Body Fat: 30% Waist: 32"	After: Age: 36 Height: 5'8" Weight: 135 lbs Body Fat: 12% Waist: 27"

Why I Got Started

I have been a runner since my teenage years. I always loved the high running gave me. I have ran 5ks, 10ks and half marathons. In my earlier years, it was perfect for me. I even ran during my 3 pregnancies.

However, the older I got, the flabbier I got. My body changed with age and after child birth. I soon realized I didn't have the muscle like I had in my 20's. I was running 40 miles and was not impressed at how my body was responding.

So I decided I needed to change up my routine. I would see women who had incredible muscular arms and abs. I wanted to have my own 6-pack abs and a set of guns.

6-pack abs and lady guns, check!

How I Did It

At the ripe old age of 34, I slowed down the running and started hitting the weights. I started working out at home and gradually building my own home gym with a few weights. I worked out with some of the popular commercial programs and other strength building ones. I did this for about a year solo and toned-up my body.

However, I wanted to up my game. I wanted to look like the women in the figure competitions. I hired a trainer to help me to add more muscle and chisel out some muscle. I have been working with a trainer for more than a year now. I am now officially a figure competitor. I have competed in 2 figure competitions and just won my SNBF Pro Card.

I look forward to building more muscle and competing in more competitions.

Who got game? Jennifer got game.

Supplements

Once Daily:

Flax seed oil

1300 mg
B12

500mcg
B6

50mg
Collagen

3g
Whey Protein

1 scoop

Twice daily:

Glucosamine/Chondroitin

1500/1500mg

Three Times Daily:

Multivitamin

1 serving

Morning & Evening:

L-Glutamine

2 tsp (4500mg)

Diet

Off-season diet:

Meal 1:

egg whites

6
oatmeal

3/4 cup
fruit (berries or apples)

3/4

Meal 2:

chicken

6 oz
spinach

1 cup

Meal 3:

Meal 4:

whey protein

1 scoop
apple

1

Meal 5:

lean beef

6 oz

Other Options:
turkey burger
greens

1 cup
rice

3/4 cup

Meal 6:

tilapia

6 oz
greens

1 cup

Meal 7:

chicken

6 oz
oatmeal

1 cup
greens

1 cup

My competition diet is very similar. I have to play with my diet based on how my body is responding.

Training

My training constantly changes depending on if I am off-season or in competition mode. I don't do the same workout week after week. You have to keep your body guessing. I have learned if you don't like to do a certain exercise, then you probably should be doing it.

Sample Off-Season/Bulking:

Day 1: Legs

Barbell Squat
5 sets of 10 reps
Barbell Step Ups
5 sets of 10 reps
Dumbbell Lunges
5 sets of 10 reps
Leg Extensions
5 sets of 10 reps
Stiff-Legged Barbell Deadlift
5 sets of 10 reps

Day 2: Back/Triceps

Pullups (wide grip)
5 sets of 10 reps
Pullups (close grip)
5 sets of 10 reps
Close-Grip Front Lat Pulldown
5 sets of 10 reps
Bent Over Barbell Row
5 sets of 10 reps
One-Arm Dumbbell Row
5 sets of 10 reps
Triceps Pushdown
5 sets of 10 reps
Bench Dips
5 sets of 10 reps
Close-Grip Barbell Bench Press
5 sets of 10 reps
Cable One Arm Tricep Extension
5 sets of 10 reps

Day 3: Shoulders/Glutes

Seated Barbell Military Press
5 sets of 10 reps
Standing Low-Pulley Deltoid Raise
5 sets of 10 reps
Seated Bent-Over Rear Delt Raise
5 sets of 10 reps
Barbell Shrug Behind The Back
5 sets of 10 reps
Iron Cross
5 sets of 10 reps
Side Lateral Raise
5 sets of 10 reps
Freehand Jump Squat
5 sets of 15 reps
Barbell Step Ups (side high)
5 sets of 15 reps

Day 4: Chest/Biceps

Barbell Incline Bench Press - Medium Grip
5 sets of 10 reps
Incline Dumbbell Flyes
5 sets of 10 reps
Barbell Bench Press - Medium Grip
5 sets of 10 reps
Front Raise And Pullover
5 sets of 10 reps
Preacher Curl
5 sets of 10 reps
Dumbbell Alternate Bicep Curl
5 sets of 10 reps
Hammer Curls
5 sets of 10 reps
Concentration Curls
5 sets of 10 reps

Day 5: Legs

Barbell Squat
5 sets of 10 reps
Hack Squat
5 sets of 10 reps
Leg Extensions
5 sets of 10 reps
Lying Leg Curls
5 sets of 10 reps
Dumbbell Lunges
5 sets of 10 reps

Day 6: Rest

Day 7: Rest

During off season, I am trying to add as much muscle as I can. I typically don't do any cardio. My rest periods between lifting are 30-45 seconds between each exercise. This helps to keep my heart rate up.

Suggestions for Others

Surround yourself with people who understand and support your passion of fitness.
Get out of your comfort zone!
If you are not sweating, then you probably aren't doing much.
A great trainer is a great asset to have.

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About The Author

Female Transformation Of The Week

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Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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texaskell

This article was just what I needed to read! Talk about motivation! I'm 35, mother of two, also a runner who has turned flabby. The whole reason I became a member on this site was to tone up and build muscle. Thank you for the truth and advice.