After Losing 10lbs This Triathlete Started Building Her Body!

by Female Transformation Of The Week Sep 09, 2011

Vital Stats

Name: Jessica Brantley
Email: jibrantl@gmail.com
Website: leanmeanfightingmachine


Before: Age: 23 Height: 5'7" Weight: 150 lbs Body Fat: 25%	After: Age: 25 Height: 5'7" Weight: 125 lbs Body Fat: 13%

Why I Got Started

I was dissatisfied with my physique and overall fitness. I started exercising by training/competing in triathlons in 2009 and even completed in a half-ironman in the summer of 2010. I lost 10 pounds but still was not happy with being "skinny fat."

I also become very burned out with endurance events and doing up to 15 hours a week of straight cardio! I needed a new goal, one that involved looking like the athlete I had become. After talking to some friends and meeting a wonderful trainer, I decided to compete at NPC States in April 2011.

After 6 months of lifting (minimal cardio) and clean eating, I lost an additional 15 pounds and 7% body fat. I have never felt so great about my body and have developed a whole new level of self-confidence!

How confident is Jessica? Even the highway is her gym.

How I Did It

It was huge challenge for me coming from an endurance background and therefore having little muscle mass. The first 4 months I spent bulking - eating 6 substantial meals a day (including 2 cheats every week), and absolutely no cardio. The diet was definitely the hardest part for me.

The first few weeks were tough, but I finally established a routine of bulk cooking every Sunday. It eventually became habitual; I would just cook a ton of chicken, sweet potatoes and vegetables and was good to go for the entire week!

In February, I started losing cheats, but I did not incorporate cardio until 2 weeks prior to the show. I also started posing practice with my trainer, Leigh Ann Yeager, which was another huge challenge. I had never been on stage or even seen a competition before mine in April.

Every Sunday we would go through the poses after an hour of circuit training. I would also send her "progress pictures" so she could tweak my diet and exercise as needed. I was fortunate to have a trainer like Leigh Ann. Because of her structured training, I was able to stay away from hours of the unnecessary cardio.

Hot body, and a hot rod to boot!

Supplements

Three Times Daily:

Multivitamin

1 tab

Day Before Competition (8PM)/Day Of Competition (6AM):

Dandelion Root

1500 mg

Diet

Meal 1:

egg whites

1 cup
oat bran

55g
coffee w/ splenda

1 cup

Meal 2:

oats

40g
egg whites

1 cup

Meal 3:

chicken

140g
sweet potato

140g

Other Options:
white potato

Meal 4:

tuna or chicken

168g
sweet potato

140g

Other Options:
white potato

Meal 5:

tuna

168g
green veggies

1 cup

Meal 6:

lean ground beef or ground turkey (93%)

168g
green veggies

1 cup
brown rice

2/3 cup

This included 2 cheat meals per week (Wednesday and Saturday) and 5L water per day.

Training

Day 1: Legs/Glutes

Giant Set 1: Repeat 3-4x

Stiff-Legged Barbell Deadlift
15 reps
Barbell Step Ups (lateral)
10-15 reps, each side
Dumbbell Lunges
10-15 reps, each side
Glute Kickback (On medicine ball)
15 reps

Giant Set 2: Repeat 3-4x

Freehand Jump Squat
12-15 reps
Barbell Step Ups
10-15 reps, each leg
One Leg Barbell Squat
10-15 reps, each side
Scissor Kick
15-20 reps, each side

Giant Set 3: Repeat 3-4x

Kneeling Jump Squat
10-12 reps
Exercise Ball Pull-In
15-20 reps
Barbell Lunge
10-15 reps, each side
Barbell Glute Bridge (one leg)
10-15 reps, each side

Giant Set 4: Repeat 3-4x

Dumbbell Lunges
12-15 reps, each side
Wide Stance Barbell Squat
12-15 heavy reps
Kettlebell One-Legged Deadlift
10-15 reps, each side
Hanging Leg Raise
10-12 reps

Day 2: Yoga or Rest

Day 3: Back/Triceps