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Body Transformation: Even Pros Need Coaches
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AGE 41
HEIGHT 5'4" WEIGHT 163 lbs BODY FAT 30.5% WAIST 36" |
AGE 41
HEIGHT 5'4" WEIGHT 137 lbs BODY FAT 13% WAIST 28" |
Why I Got Started
I have been in the fitness and wellness industry for almost 20 years as a personal trainer, college athletics coach and licensed massage therapist.
In late 2009, I took a long break from fitness and starting working mostly in massage. Over a period of a year and a half, I had managed to gain considerable body fat and lost a lot of lean muscle.
I simply got busy with my massage career, started eating on the run and making bad nutrition choices.
This, coupled with much less exercise than I was accustomed to lead to the weight gain. It was easy to go unnoticed since I wore scrubs most of the time.
The wake-up call was when I had to put on jeans and I couldn't remotely fit into anything in my closet.
For me, I had no excuse … I knew better.
How I Did It
I have always been goal-orientated and quite competitive, so I chose to enter my first figure competition as a way to get myself back into shape. Contest preparation is an area of fitness that I was not too familiar with, so I hired a figure coach.
My coach structured my diet and helped me with the particulars on contest preparation (e.g. suits, shoes, posing and all the little details required for stage presence). I created my own physical training program and asked for any sport specific suggestions from my coach.
My fitness background is in weight/medical issue management, sports conditioning and endurance sports. I was an avid competitive marathoner and coach for years.
As an endurance athlete, carbs were not always an issue for me and encouraged. Not true for bodybuilding, which at times was a huge culture shock.
The pressure to get on stage motivates anyone to change.
Supplements
Since I was competing in a natural body building competition, I used minimal supplements. I used Optimum Nutrition brand whenever possible.
Pre Workout
-
NOW L-Arginine
1 cap - 1000mg
Pre & Post Workout
-
SciFit Kre-Alkalyn
2 caps - 3000mg
-
Optimum Nutrition CLA
2 softgels - 1500mg
Intra Workout
-
Optimum Nutrition AmiN.O. Energy
1 scoop w/ 12 oz Water
Post Workout
-
Optimum Nutrition Glutamine 1000 Caps
2 caps - 2000mg
Before Bed
-
Optimum Nutrition Gold Standard 100% Casein
1 scoop w/ 8-10 oz Water
-
Optimum Nutrition ZMA
2 caps
Diet
During contest preparation, I was on a strict macronutrient management plan. Early phases' calories were in the 1600 range and had a 40/30/30 plan (40% carbohydrates, 30% protein and 30% fat) broken down over 6 mini-meals per day.
Approximately 10 weeks prior to contest date, I started carbohydrate cycling where there were cycles of 3-4 days low carbs, about 70 grams per day with an increase of healthy fats to 60 grams) and then a high carbohydrate day where carbohydrate intake up to 180 grams of carbs, lower 25-30 grams of fat.
Protein levels stayed constant at 120 grams and overall calorie intake stayed the same. Fours week prior to show, daily calorie intake went to about 1300 calories.
Timing of nutrients was key. For example, I did not ingest fats pre or post workout. Carbohydrate intake lessened as day went on. No dairy, breads, refined foods or any kind. No diet sodas and limited dressings/condiments for food.
Example of High Day:
Meal 1
-
Egg Whites
4
-
Oatmeal
1/2 cup
-
Ground Flaxseed
1 tbsp
Meal 2
-
Chicken
4.5oz
-
Sweet Potato
5oz
-
Grapefruit
1
Meal 3
-
Chicken
4.5oz
-
Brown Rice
3/4 cup
-
Almonds
10
Meal 4
-
Chicken
4oz
-
Brown Rice
1/4 cup
-
Green Beans
1 cup
-
Almonds
10
-
Brown Rice
1/4 cup
Meal 5
-
Lean Ground Beef
3-4oz
-
Green Beans
1 cup
-
Brown Rice
1/4 cup
Meal 6
-
Casein Protein
1 scoop
-
Sweet Potato
3oz
Training
During this particular contest prep, my goal was simply to shred body fat fast and maintain as much muscle as I could. When your goal is 2 pounds per week or more, no matter what you do, you will end up catabolizing some muscle.
I used drop sets and high volume training loads of 20 repetitions at moderate weight for 3-4 sets. Strength sessions usually lasted 60-90 minutes.
HIIT sessions were intervals that brought heart rate from 130 bpm to 160-180 bpm. Weight sessions varied each time, exercises noted are some of the staple ones I did.
Day 1: Cardio/Chest/Triceps/Core
Jogging-Treadmill
60 min HIIT
Leverage Chest Press
3-4 sets of 20 reps
Tricep Dumbbell Kickback
3-4 sets of 20 reps
Dumbbell Flyes
3-4 sets of 20 reps
Reverse Grip Triceps Pushdown
3-4 sets of 20 reps
Dip Machine
3-4 sets of 20 reps
Ab Crunch Machine
3-4 sets of 20 reps
Hyperextensions (Back Extensions)
3-4 sets of 20 reps
Hanging Leg Raise
3-4 sets of 20 reps
Day 2: Cardio/Back/Biceps
-
Jogging-Treadmill
60 min steady state 
Seated Cable Rows
3-4 sets of 20 reps
Dumbbell Bicep Curl
3-4 sets of 20 reps
Wide-Grip Lat Pulldown
3-4 sets of 20 reps
Pullups
3-4 sets of 20 reps
Bent Over Two-Dumbbell Row
3-4 sets of 20 reps
Day 3: Cardio/Legs/Core
-
Jogging-Treadmill
60 min steady state 
Leg Extensions
3-4 sets of 20 reps
Seated Leg Curl
3-4 sets of 20 reps
Hack Squat
3-4 sets of 20 reps
Barbell Deadlift
3-4 sets of 20 reps
Lying Leg Curls
3-4 sets of 20 reps
Cable Squats (Shown With Bands)
3-4 sets of 20 reps-
Reverse Hack Squat
3-4 sets of 20 reps 
Standing Calf Raises
3-4 sets of 20 reps
Thigh Abductor
3-4 sets of 20 reps
Thigh Adductor
3-4 sets of 20 reps
Day 4: Cardio/Shoulders/Hips/Calves
-
Jogging-Treadmill
90 min steady state 
Front Dumbbell Raise
3-4 sets of 20 reps
Dumbbell External Rotation
3-4 sets of 20 reps
Dumbbell Internal Rotation (Shown With Cable)
3-4 sets of 20 reps
Side Lateral Raise
3-4 sets of 20 reps
Upright Barbell Row
3-4 sets of 20 reps
Reverse Machine Flyes
3-4 sets of 20 reps-
Thigh Abductor
3-4 sets of 20 reps -
Thigh Adductor
3-4 sets of 20 reps 
Lateral Bound
3-4 sets of 20 reps-
Standing Calf Raises
3-4 sets of 20 reps 
Smith Machine Reverse Calf Raises
3-4 sets of 20 reps
Day 5: Cardio/Make-Up
-
Jogging-Treadmill
120 min steady state
Make-Up: Extra work on random muscle groups that I need to bring up.
Day 6: Cardio Only
-
Jogging-Treadmill
60 min steady state -
Jogging-Treadmill
60 min HIIT
Day 7: Rest/Light Cardio Only
-
Jogging-Treadmill
60 min steady state
Suggestions For Others
Bottom line: If you want something bad enough you will always find the time, money, etc. to get it. All things truly worthwhile take effort and commitment.
The only thing stopping you from achieving your goals is you. If you need help staying on track or to become educated on how to do it, then seek a credible professional.
You Could Be Our Next Transformation Of The Week
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 Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about! |  Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again! |
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Irongirl12
Too much Cardio! 1-hour cardio in one session is a bit much. You running the risk of losing your hard earned muscle mass. May be split it 30/30mins for morning and afternoon/evening. Then on Day 5 its 2 hrs of cardio? I can't imagine myself on the treadmil for that long. But that's just me. And I can see its working for you. However in the long run, consider lowering the cardio time and instead increase the intensity of the weight training with superset/ giant sets, etc...Great bod and Transformation by the way!!! Hard work do pay off.
- Body Stats
- ht: 5'3"
- wt: 125.4 lbs
- bf: 8.0%
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