Body Transformation: The Family Fat-Loss Plan

When Jen’s uncle passed away, her whole family chose to get fit, but Jen took it to a higher level. She lost 35 pounds and got on stage!
Name: Jen B.

Jen B Jen B
AGE 25
160 lbs
AGE 28
125 lbs

Why I Got Started

Two years ago I started a journey in fitness. Sadly, it all started with my uncle's death. My uncle was only 65 when he died. He was healthy and active - always had been - and his passing left my entire family in shock.

In that moment some members of my family and I decided we needed to do all we could to stay healthy and so, my 5-foot-6, 32% body fat, 160-pound self and a handful of other members of my family started a Biggest Loser competition.

We gave ourselves 2 1/2 months. That was my catalyst.

How I Did It

After I decided I needed to make a change I joined Gold's Gym and immediately met my trainer, and now dear friend Megan who helped me lose 15 pounds in those first few months - ultimately enough to win my family's competition.

But it didn't stop there for me. I saw changes - I felt better and I wanted to keep going. Megan was, and is, a figure and sports model competitor, something that I knew nothing about until meeting her.

I had of course seen bodybuilders, but I had no idea how far that community spanned and how diverse the levels of the competitions were.

She saw something in me that led her to believe I could be a part of those competitions and after some discussion and convincing I decided to try my hand at a Bikini Competition.

I trained and dieted hard, and with Megan's amazing help and expertise I competed in my first show in October 2010.

When I competed I was 125 pounds with 20% body fat - a shell of the girl she first met.

In that show, I competed in both the Bikini Diva and Sports Model divisions and came in 3rd and 1st respectively. Not only did I place well but I loved it!

So that day I decided I would compete again, which I did the following April. For the April show I just competed in Bikini Diva and placed 4th. On that day I weighed in at 125 pounds with 13% body fat and felt the best that I ever had.

There is so much I learned about myself during this process. When I first stepped into the gym two years ago I was not only unhealthy and overweight but I was unhappy and unsure of who I was, what I wanted, and what I was capable of. Luckily, I'm able to say I don't know that girl anymore.

Through the training and dieting and discipline necessary to compete I have learned that I am a stronger person than I ever knew possible.

My will and strength are tried everyday - not only by the amount on the weights (although that is a challenge too) but by all the little decisions I make, such as not eating the candy in my office candy bowl, not having a glass of wine with dinner, having water instead of a soda and working out after work rather than going to happy hour.

Each of those little decisions becomes a mini victory and each victory becomes fuel for my fire.

Now, that being said, was it easy?! Absolutely not! But I wouldn't change any of it! This is the new me and this is where I am: still training, still eating clean, still improving - constantly pushing myself to see how far I can go. I've already pushed myself further than I ever thought possible and hopefully, I'll keep pushing.


Morning & Evening
Morning, Evening, & Before Bed
Before Bed


This is a baseline day for my diet. For my competition preparation I was cycling my carb intake - mixing low carb, baseline and high carb days.

Meal 1
Meal 3
Meal 4
Meal 5
Meal 6


We are constantly changing my workouts to keep my body guessing which has been great! It allows me to continue to see results and keeps me from getting bored!

I will say that I LOVE lifting weights and am not a huge fan of cardio although I know that it is a necessary part of getting and staying in shape.

Also, prior to my competition I was adding in 5 days of cardio first thing in the morning.

Day 1: Shoulders/Arms Circuit

Entire circuit (minus warm up) is repeated 4 times, reducing weight each cycle.

Day 2: Cardio Intervals
  • Jogging-Treadmill Jogging-Treadmill


    2:1 ratio intervals for 30 minutes with a 5 minute warm up and 5 minute cool down
Day 3: Legs Circuit

Entire circuit (minus warm up) is repeated 4 times, reducing weight each cycle.

Day 4: Rest
Day 5: Chest/Back/Abs Circuit
Day 6: Plyometric Total Body Circuit
Day 7: Cardio Only

Suggestions For Others

It's not going to be easy but it's definitely worth it! Try not to get caught up in the number on the scale; remember why you started and focus on how you feel.

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