Body Transformation: This Chef Brings The Heat!

Sick of being underweight, Chef Chris cooked up a plan to get her muscles growing and body fat dropping.

Why I decided to transform

I'd been a ballerina since I was 3 years old. Being skinny was necessary for the sport. People constantly commented on my thinness. Although many would consider this a compliment, it was downright annoying for me and made me insecure. I hated being underweight.

I decided I wanted to gain muscle mass. The fitness models that adorn magazine covers inspired me with their beautiful physiques—I wanted that.

As the months went by, I had trouble balancing school, friendships, dance, and working out, as well as combating negativity from other people. Plus, I honestly had no idea what I was supposed to do in the gym. There were times when I wanted to give up. I came to realize that not everything in life is easy. There are things that can come easily, but others things could takes months or even years to accomplish. My beacon of light and strength came from my amazing family.

When my aunt successfully fought against cancer, she became one of my inspirations. This is when I became more determined to finish what I had started. If my aunt could become healthy again and accomplish something so great, I could at least put forth the effort as well. I needed to stop making excuses for myself and prove that I could achieve whatever I wanted in this world.

Before 95 LBS.
After 110 LBS.
Age: 17
Height: 5'2"
Weight: 95 lbs.
Body Fat: 10%
Age: 21
Height: 5'3"
Weight: 110 lbs.
Body Fat: 8%

How I accomplished my goals

My aunt really inspired me with her strength of resolve and will. I started to write down my goals and my own motivational quotes.

I made it my goal to overcome the body I'd thought I wanted. Instead, I just went for a body that would make me look and feel better. I realized that I would never look like any of the top fitness models simply because, well, I am not them. Once I realized that, it was easier for me to set a realistic goal for myself.

I made a rash decision and entered my first competition with the WBFF. My first show was at Worlds in Las Vegas. I transformed my body with the help of two coaches. It was the time of my life, and I was proud I'd accomplished my goal by staying true to myself and to others. I'm finally happy in my own skin.

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Supplements that helped me through the journey

I have tried a ton of brands, and the only one that honestly works for me is NVIE Nutrition and Cellucor.

With Meal 1

Nitric Oxide Booster


Creatine


Pre-workout


With Meal 4

Cellucpr C4


With Meal 5

Dymatize Amino Pro


With Meal 6

Nitric Oxide Booster


Creatine


Diet plan that guided my transformation

Meal 1

Egg Whites 6 oz.


Oats 1/2 cup


Spinach 4 oz.


Avocado 1/2


Meal 2

Grilled Steak 4 oz.


Brown Rice 3 oz.


Broccoli 4 oz.


Meal 3

Grilled Chicken 4 oz.


Sweet Potato 3 oz.


Asparagus 4 oz.


Meal 4

Grilled Chicken 4 oz.


Egg Whites 2 oz.


Sweet Potato 3 oz.


Kale 4 oz.


Avocado 1/2


Meal 5

Salmon 4 1/2 oz.


Broccoli 4 oz.


Brown Rice 3 oz.


Meal 6

Cottage Cheese 4 oz.


Sweet Potato 2 oz.


Leafy Green Vegetables 4 oz.


Training regimen that kept me on track

Sunday: Legs

Barbell Squat

5 sets of 20, 20, 20, 10, 10 reps
Barbell Squat Barbell Squat

Dumbbell Walking Lunges

4 sets of 20 reps
Dumbbell Lunges Dumbbell Lunges

One Leg Barbell Squat

40 reps (per leg)
One Leg Barbell Squat One Leg Barbell Squat

Cleans

2 sets of 10 reps
Clean Clean

Leg Extensions

5 sets of 15, 15, 15, 8, 8 reps
Leg Extensions Leg Extensions

Leg Press

4 sets of 10, 10, 8, 8 reps
Leg Press Leg Press

Plyo Squat

40 squats
Bodyweight Squat Bodyweight Squat

Barbell Split Squats

2 sets of 10 (per leg)
Split Squats Split Squats

Monday: Back

Bent Over Barbell Row

4 sets of 10, 10, 8, 8 reps
Bent Over Barbell Row Bent Over Barbell Row

Pullups Pullups

T-Bar Row

4 sets of 10, 10, 8, 8 reps
T-Bar Row T-Bar Row

Suspended Row Suspended Row

Lying T-Bar Row

2 sets of 10 reps
Lying T-Bar Row Lying T-Bar Row

Chin-Up

25 reps
Chin-Up Chin-Up

Lat Pulldown

4 sets of 10, 10, 8, 8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Single-arm Cable Rows

2 set of 10 reps (per arm)
Seated One-arm Cable Pulley Rows Seated One-arm Cable Pulley Rows

Seated Cable Rows Seated Cable Rows

Seated Cable Rows Seated Cable Rows

Tuesday: Chest

Barbell Bench Press

2 sets of 10 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Dumbbell Bench Press

2 sets of 10 reps
Dumbbell Bench Press Dumbbell Bench Press

Dumbbell Flyes

4 sets of 10, 10, 20, 20 reps
Dumbbell Flyes Dumbbell Flyes

Delt Raise

5 sets of 8, 8, 8, 15, 15 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Arnold Dumbbell Press

4 sets of 20 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Reverse Flyes

4 sets of 10, 10, 15, 15 reps
Reverse Flyes Reverse Flyes

Dumbbell Shoulder Press

4 sets of 10, 10, 8, 8 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Face Pull

4 sets 10 reps
Face Pull Face Pull

Wednesday: Rest
Thursday: Legs

Seated Leg Curl

6 sets of 12, 12, 12, 10, 10 reps
Seated Leg Curl Seated Leg Curl

Lying Leg Curls

6 sets of 10, 10, 10, 8, 8 reps
Lying Leg Curls Lying Leg Curls

Split Squats

40 reps per leg
Split Squats Split Squats

Romanian Deadlift

4 sets of 10, 10, 8, 8 reps
Romanian Deadlift Romanian Deadlift

Friday: Rest
Saturday: Cardio

Fasted Cardio

20 min.
Elliptical Trainer Elliptical Trainer

What aspect challenged me the most

Dieting was and still is hard for me. It's very hard to keep up due to the fact that I'm a chef. I am always surrounded by food, and I am constantly tasting things at work. Willpower was definitely challenging. At first, I wasn't sure how to measure my food out properly or what works better for my metabolism. I'm still learning.

My future fitness plans

As of right now, I'm in the middle of writing a cookbook for NVIE Nutrition. It is going to be written for all body types. I would love to write a book for teens and college students, teaching them how to live a healthier life and how to prepare meals for themselves while being on a budget!

"I want to show people who don't exactly know how to cook that being on a diet isn't boring or bland."

I see myself combining my passion for the culinary industry as well as the fitness industry. I would love to have my own business one day. I want to show people who don't exactly know how to cook that being on a diet isn't boring or bland.

Suggestions for aspiring transformers

My best advice is to always keep love in your heart. The point is that you must do something you have passion for. Without love, there is no happiness or passion—you're just a robot!

How Bodybuilding.com helped me reach my goals

Bodybuilding.com was very helpful to me in my beginning stages. I had absolutely no idea what I was getting myself into. This website was very useful. I would suggest it to other individuals who don't know a lot of gym exercises. I think it's great that each exercise has photos, a description, the level of difficulty, and sometimes a short video!

Chris's Favorite Gym Tracks

John O'Callaghan
"Find Yourself"
Adventure Club
"Gold"
Linkin Park
(Killsonik Remix)
"Lost in the Echo"
Lindsey Stirling
"Shatter Me"
John O'Callaghan
"Find Yourself"
Adventure Club
"Gold"
Linkin Park (Killsonik Remix)
"Lost in the Echo"
Lindsey Stirling
"Shatter Me"