Body Transformation: Fitness Formula

Karina found out through relentless experimentation that good things come to those who are patient. She tried every plan in the book and perfected her own formula!
Name: Karina Baymiller
Email: karina_baymiller@hotmail.com
BodySpace: kbaymiller

Karina Baymiller Karina Baymiller
AGE 22
HEIGHT
5'6"
WEIGHT
185 lbs
BODY FAT
37%
AGE 24
HEIGHT
5'6"
WEIGHT
130 lbs
BODY FAT
18%

Why I Decided To Transform

I didn't wake up one morning and decide to change my life. There wasn't one specific event, a recurring image from my past, or negative thoughts that made me completely transform. For me, it was a process that took place over many months and even years that finally led me to where I am today.

I've been active for most of my life in soccer and cheerleading, but poor eating habits and laziness outside of practice left me at an unhealthy weight for my age. After breaking my ankle during a soccer game my junior year of high school, my weight ballooned with inactivity and an "all you can eat" mentality.

I left for college weighing around 170 pounds, but wasn't concerned with my weight or appearance. I was totally occupied with starting a new chapter in my life, moving across the country to Arizona, and enjoying my freshman year of college. When I came home for Christmas my freshman year, I stepped on the scale to see 185 pounds starring back at me. All of the drinking and late night fast food took its toll on my body, but as shocked as I was to see the number on the scale, I did nothing about it.

During the next few years of college, my weight stayed roughly the same. The drinking and late night snacks slowed down, but I was still eating garbage and considered my half-mile walk to class intense exercise. A few months before I was set to graduate, I went through some emotional struggles, and had a hard time keeping food down. I lost close to 10 pounds in one week.

When I started feeling better, I noticed the slight change in my body. I liked what I saw, and from that point on I decided to take my weight loss further. I had no expectations and no plan, but knew I felt better about myself after losing a little weight. I wanted that feeling to continue. Never in my wildest dreams did I think my body would transform into what it is today.

How I Accomplished My Goals

I knew exactly what I should've been doing with my nutrition and workouts (I have a Bachelor's degree is in Kinesiology), but I pushed my knowledge aside and convinced myself that the only way to continue losing weight was by not eating. I started recording every bite of food and limited myself to 1000 calories per day.

I ate processed junk like frozen diet meals and 100-calorie snack packs. I was only concerned with calorie counts, not nutritional value. I saw progress, but the weight came off very slowly and eventually stopped. I was starving myself by taking in minimal calories and fake food. I was hungry all the time and had enough energy to roll myself out of bed at noon if I was lucky.

After graduation in May 2010, I decided to put my books and knowledge to use. I already knew I should've been eating more calories, but it became more apparent after re-reading research and books from school. I was hesitant to increase my calories because I thought more calories equaled more weight gain. After getting over my fear of eating, I slowly increased my calories. To my surprise, I started losing more and more weight. Even with the increased weight loss, my body wasn't looking the way I wanted it to. I felt flabby, weak, and knew it was time to hit the gym.

I became a cardio queen. I spent hours on the elliptical and treadmill, which went against everything I learned in school. I thought it was the only way to burn calories and lose weight. If I lifted weights, I thought I'd end up looking like a guy. A friend, who's a personal trainer, suggested I add weight training to my routine. I rolled my eyes, knowing he was right. In school, I learned exactly how to design a weight training program, so that's what I did. I started slow, using machines only a couple days a week and found that I liked weight training more than cardio.

I loved seeing the transformation my body went though. Flab started to disappear and muscles that I never saw before started to form. After getting up the courage to travel to "the guys side of the gym," I started advancing my routine and lifting heavy weights (thanks to Bodybuilding.com forums). I was hooked.

I overhauled my eating habits to see maximum results, which meant no more processed junk. I only ate whole foods, made everything from scratch, and started eating close to 2000 calories a day. Everything just clicked. I found a training regimen that worked for me, a nutrition plan to fuel it, and the rest is history.

Supplements That Helped Me Through The Journey

I believe food is the best supplement of all, but everyone can use a little help now and then. I opt for natural protein powders that use stevia as a sweetener and contain no artificial ingredients. For pre-workout, I drink a cup of coffee for the caffeine boost and mix a teaspoon of beta-alanine in my water for extra endurance.

Morning
Pre-workout
Afternoon
Diet Plan That Guided My Transformation

I eat a clean diet, meaning I avoid processed foods, artificial sweeteners, and any ingredient I can't pronounce. In my opinion, diet is 80 percent of the battle, so it's extremely important to make sure I eat the best foods and fuel my body correctly.

I try to stay close to 40 percent protein, 35 percent carbohydrates, 25 percent fat, and make sure to eat every 2-3 hours to keep my metabolism going all day. I keep water with me everywhere I go, and drink at least a gallon per day.

Meal 1: Pre-workout
Meal 2: Post-workout
Meal 3
Meal 4
Meal 5
Meal 6
Training Regimen That Kept Me On Track

I train on a five-day split with one day of cardio and one day of rest. Three sets of high repetitions (15-18) work best for me. I like to superset the majority of my exercises to keep my heart rate up and maximize my gym time.

To keep my body guessing, I incorporate new exercises or rotate old exercises into my routine every few weeks. All of my lifting workouts begin with a one-mile run on the treadmill as a warm-up.

Day 1: Chest/Biceps
Day 2: Quads/Plyometrics
Day 3: Cardio
Day 4: Back/Triceps
Day 5: Glutes/Hamstrings
Day 6: Shoulders/Abs
Day 7: Rest

What Aspect Challenged Me The Most

The hardest part of the journey was finding the right training, diet, and supplement combination. Everyone has their opinion on what works and what doesn't. Listening to suggestions from others, I tried literally every supplement, training regimen, and diet you can think of. It wasn't until I started listening to my own body that I saw the results I was looking for. There's no "cookie cutter" or "one size fits all" program.

My Future Fitness Plans

My future in fitness is just beginning. I have many things I want to achieve. My next goal is to compete in figure. I have so much respect for the women who compete and would love to take my shot onstage. Another dream I have is to get into fitness modeling. I know the road to reach these goals won't be easy, but neither is losing 55 pounds.

During this journey, I discovered a love for nutrition. I'm planning to go back to school for a master's of nutrition and become a registered dietician. When I achieve that, I want to expand my personal and group training into my own fitness and nutrition consulting business. I want to help people achieve their goals. I absolutely love what I do and can't imagine a career in anything else. The possibilities are endless.

Suggestions For Aspiring Transformers

The most important advice is to not give up. It took me two years to get from Point A to Point B and I wouldn't change a thing. Magic doesn't happen overnight, it takes time. Just remember, slow and steady wins the race.

Dieting is so crucial to reach your goals for fat loss or muscle gain. Make sure your diet is 99 percent spot-on—we all have little slip-ups here and there. No matter how hard you try, you can't out train a bad diet.

How Bodybuilding.com Helped Me Reach My Goals

What hasn't Bodybuilding.com helped me with? This site has been a huge part of my transformation. Not only does it have the cheapest prices on the best supplements, it also has the largest database of exercises I've ever seen. If I get bored with an exercise, I hop on the website and find 30 new exercises to replace it.

I use the Forum the most. You can find an answer to every question about nutrition, training, fat loss, or muscle gain. These are invaluable tools.

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Showing 1 - 25 of 92 Comments

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theanimal50

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theanimal50

wow awesome transformation!

Nov 30, 2012 8:46pm | report
 
luciano007

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luciano007

amazing!!

Nov 30, 2012 10:19pm | report
 
Smoothcut

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Smoothcut

Way to go! amazing transformation. Very detailed article, you should be very proud of yourself, you definitely knew what you really had to do and you did it. You look amazing, congrats!

Nov 30, 2012 10:42pm | report
 
HeavenBeyond

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HeavenBeyond

Hard work and dedication right there! Congratulations on achieving so much more and not just settling... Kudos.

Nov 30, 2012 10:43pm | report
 
JPZfitness

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JPZfitness

Incredible transformation! Great job Karina!!

Dec 1, 2012 12:14am | report
 
Sagiz

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Sagiz

really impressive.
no way this is 18% body fat.probobly 13-15 if not less

Dec 1, 2012 2:31am | report
 
bigruss504

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bigruss504

I was thinking the same thing. Too much definition to be 18% I would think

Dec 3, 2012 6:07am | report
SadieMay

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SadieMay

I'm totally new to this! and want a figure like yourself. It's what to eat when to eat is my problem, after looking at your diet plan i do have a idea now. If anyone can help a new be to this then please get in touch! Thank you :-)

Dec 1, 2012 10:00am | report
 
cldillmann1

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cldillmann1

check out the nutrition section in the forums. We can give you a much better idea there

Dec 5, 2012 1:37pm | report
JackFenix24

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JackFenix24

Great job, that's really impressive.

Dec 1, 2012 10:39am | report
 
CNguyening

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CNguyening

Congratulations, this story I can definitely relate to. I love how you handled it, I handled weight loss the same way- now I'm on track!

Dec 1, 2012 11:17am | report
 
lynch0617

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lynch0617

Wow you look great, Im going to pass this workout along to some of my friends who are looking for those results.

Dec 1, 2012 11:41am | report
 
jeanmalan22

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jeanmalan22

Great stuff, keep it up!!

Dec 1, 2012 12:49pm | report
 
Trapani517

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Trapani517

You are a perfect example of taking yourself from **** to fit, amazing determination, hard work and overall success. Keep it up hun you look amazing.

Dec 1, 2012 1:02pm | report
 
atxlsx

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atxlsx

woodwife/10

Dec 1, 2012 2:09pm | report
 
Achilles1994

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Achilles1994

Wood? lol

Dec 9, 2012 11:35pm | report
E90335i

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E90335i

Achilles, join the misc, you will then understand. If he were to show a pic of a wooden plow, then you would get it.

Dec 19, 2012 9:46pm | report
E90335i

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E90335i

Achilles, join the misc, you will then understand. If he were to show a pic of a wooden plow, then you would get it.

Dec 19, 2012 9:46pm | report
PrinceOftheCty

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PrinceOftheCty

Beautiful smile. Lovely legs. Great transformation

Dec 1, 2012 2:49pm | report
 
THEMURRAY

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THEMURRAY

This just goes to show you that even the most educated can be subject to the ignorance of bro science. Good job girl, go for your dreams you look gorgeous.

Dec 1, 2012 4:54pm | report
 
jibrantl

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jibrantl

Love the diet and training- no crazy low carbs or high amounts of cardio. Just eat clean and train mean- the motto to live by!

Dec 1, 2012 6:18pm | report
 
nick0322

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nick0322

WouldWife/10...

But seriously great transformation! and its awesome to see you are inspiring many women to do the same! Good luck on your fitness goals

Dec 2, 2012 9:57am | report
 
MikeyTN

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MikeyTN

Stunning abs,

Dec 2, 2012 11:06am | report
 
SummerMancilla

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SummerMancilla

Loved reading your journey and seeing the before and after pictures! Great job Karina!

Dec 2, 2012 11:01pm | report
 
SashaTheGreat

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SashaTheGreat

You transformation is amazing and you look incredible. Here's something I never thought I would say to someone: You look like your bodyfat % is actually less than what you stated as your current bodyfat %.

Dec 2, 2012 11:36pm | report
 
Showing 1 - 25 of 92 Comments

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