Demetra Bounced Back To Being An All-Star

Teen basketball star Demetra overcame depression and reclaimed her hoop dreams. She transformed her body, got back on the court, and stepped onto the fitness stage.

Growing up, Demetra Eftimiades was a star athlete. She ran track, kickboxed, played soccer, softball, volleyball, lacrosse, and dominated at her favorite sport—basketball. Despite her all-star lifestyle, Demetra's poor eating habits of pizza, pasta, and carb-heavy foods finally took a toll, and she began to suffer from body-image problems. She became depressed and stopped eating, rapidly losing 30 pounds.

Lying in bed one night, Demetra wondered why she had let her health decline so far. She made the decision then and there that she would take back control of her body. The next morning, she began a transformation that would get her into the best shape of her life.

This is Demetra's story.

How did your struggle with your weight begin?

I slowly gained weight throughout high school and into my first year of college. I played basketball for an NJCAA team, and although I had rigorous two-hour practices, I put on most of my weight my freshman year.

I was at a very low point at the time and suffered from issues with my body image, depression, and anxiety. Activities I'd once enjoyed, like exercise and sports, stopped being fun. I quit the basketball team.

Whenever I was sad about something, I would eat. But because of my weight gain, I had body-image problems that would make me sad, and I'd eat some more. I basically developed a terrible relationship with food.

I became more depressed after going through a breakup, and I developed the opposite problem: I stopped eating. With no appetite, I lost 30 pounds. I felt weak and looked emaciated.

Before 156 lbs.
After 111 lbs.
Age: 19
Height: 5'2"
Weight: 156 lbs.
Body Fat: 28%
Age: 20
Height: 5'2"
Weight: 111 lbs.
Body Fat: 18%

What finally drove you to make a change?

I was tossing and turning because I couldn't sleep one night. I kept thinking about what I was doing to myself and how I was letting all the thoughts in my head control me. That's when I realized that enough was enough—I couldn't keep doing that to my body. I didn't like the fact that I had no energy during the day. I felt like a potato. The next morning, I said, "Today's the day."

The next morning, I went to the kitchen and threw away all my food. I went to the grocery store and started over—clean slate. I stayed away from the junk food aisles and shopped the meats and veggies on the perimeter. I knew that was where I needed to start. If I wanted to do anything without feeling lightheaded, I needed to get my nutrition in check.

When did you begin working fitness back into your life?

I started playing basketball again. I went to an open gym and played with a group of men there. That really pulled me out of my comfort zone and helped me build some confidence. Playing with all guys made me push myself.



Once I started working out again, I decided that I looked too skinny; I wanted to put on some muscle. I knew about Bodybuilding.com from when I had been an athlete, so that's where I started to look for workout plans. The first program I followed was Jamie Eason's LiveFit Trainer. She was one of the first bodybuilders I came across, and she was really pretty. I thought maybe I could look like that.

How did hiring a personal trainer help you become more fit?

I was coming to the end of Jamie's 12-week program and was looking for more fitness inspiration on Instagram. I came across my now-trainer's account. I asked her if she did personal training, and she said yes, so I started working with her on a plan customized for me. I told her about things I liked to do and what I felt needed the most work, and she was able to create a program for me. She also helped me lock down my nutrition.



My trainer helped me learn how to tailor my meal plan to my body. I had avoided carbs before, for example, but she showed me why carbs are an important part of my daily macros and told me which carbs to reintroduce back into my diet.

What kinds of food do you eat now?

Meal 1

Egg whites 4


Oats 1/2 cup


Meal 2

Protein powder 1 scoop


Almonds 15


Fruit


Meal 3

Chicken 4 oz.


Rice 1/2 cup


Vegetables 1 cup


Meal 4

Sweet potato 1/2


Chicken 4 oz.


Meal 5

Chicken 5 oz.


Vegetables 1 cup


Avocado 2 oz.


Meal 6

Egg whites 5



What do your workouts look like?

Day 1: Glutes/Hamstrings/Lower Back
Superset
1

Barbell Squat

4 sets of 15,12,10 reps
Barbell Squat Barbell Squat

Bulgarian split squat

4 sets of 15,12,10 reps
One Leg Barbell Squat One Leg Barbell Squat

Superset
2

Hamstring-curl machine

5 sets of 15,12,10,15 reps
Seated Leg Curl Seated Leg Curl

Hyperextension

4 sets of 15 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

3

Glute Kick-back

4 sets of 15 reps
Glute Kickback Glute Kickback

Day 2: Shoulders/Chest
1

Push-up

4 sets of 10 reps
Pushups Pushups

Triset
2

Lateral Raise

4 sets of 10 reps
Side Lateral Raise Side Lateral Raise

Front Raise

4 sets of 10 reps
Front Dumbbell Raise Front Dumbbell Raise

Bench Press

4 sets of 10 reps
Dumbbell Bench Press Dumbbell Bench Press

Triset
3

Seated Arnold Press

4 sets of 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Rear-Delt Fly

4 sets of 10 reps
Cable Rear Delt Fly Cable Rear Delt Fly

Chest fly

4 sets of 10 reps
Butterfly Butterfly

Triset
4

Standing Barbell Press

4 sets of 10 reps
Standing Military Press Standing Military Press

Row To Neck

4 sets of 10 reps
Low Pulley Row To Neck Low Pulley Row To Neck

Cable Cross-over

4 sets of 10 reps
Cable Crossover Cable Crossover

Day 3: Back
1

Pull-up

4 sets of 12 reps
Pullups Pullups

Superset
2

Wide-Grip Lat Pull-down

4 sets of 12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Dumbbell Row

4 sets of 12 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Superset
3

Straight-Arm Pull-down

4 sets of 12 reps
Straight-Arm Pulldown Straight-Arm Pulldown

Seated Cable Row

4 sets of 12 reps
Seated Cable Rows Seated Cable Rows

Superset
4

Underhand Lat Pull-down

4 sets of 12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

T-Bar Row

4 sets of 12 reps
T-Bar Row T-Bar Row

Day 4: Legs
Superset
1

Barbell sumo squat

4 sets of 10 reps
Wide-Stance Barbell Squat Wide-Stance Barbell Squat

Weighted Walking Lunge

4 sets of 10 reps
Barbell Walking Lunge Barbell Walking Lunge

Superset
2

Leg Press

4 sets of 10 reps
Leg Press Leg Press

Weighted Walking Lunge

4 sets of 10 reps
Barbell Walking Lunge Barbell Walking Lunge

Superset
3

Single-leg Leg Extension

4 sets of 10 reps
Leg Extensions Leg Extensions

Weighted Jump Squat

4 sets of 10 reps
Weighted Jump Squat Weighted Jump Squat

Superset
4

Leg Extension

4 sets of 10 reps
Leg Extensions Leg Extensions

Pop Squat (Weighted)

4 sets of 10 reps
Pop Squat Pop Squat

Day 5: Shoulders/Arms
Superset
1

Dumbbell Lat Raise

4 sets of 15 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Front Raise

4 sets of 15 reps
Front Dumbbell Raise Front Dumbbell Raise

Superset
2

Dumbbell Shoulder Press

4 sets of 15 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Upright Row

4 sets of 15 reps
Standing Dumbbell Upright Row Standing Dumbbell Upright Row

Superset
3

Barbell Curl

4 sets of 15 reps
Barbell Curl Barbell Curl

Lying Triceps Press

4 sets of 15 reps
Lying Triceps Press Lying Triceps Press

Superset
4

Preacher Curl

4 sets of 15 reps
Preacher Curl Preacher Curl

Hammer Curl

4 sets of 15 reps
Hammer Curls Hammer Curls

Day 6: Tabata
Circuit
1
Freehand Jump Squat Freehand Jump Squat
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift
Jumping Jacks Jumping Jacks
Split Jump Split Jump
Knee Tuck Jump Knee Tuck Jump
Ice Skater Ice Skater
Walking High Knees Walking High Knees
Burpee Burpee

Dumbbell Push Press (Shown w/ barbell)


Push Press Push Press
Kneeling Jump Squat Kneeling Jump Squat
Pop Squat Pop Squat
Butt Kicks Butt Kicks
Plank Plank
Air Bike Air Bike
Crunch - Hands Overhead Crunch - Hands Overhead
Mountain Climbers Mountain Climbers

Day 7: Rest

Do you use any supplements?

Upon waking

CLA 1200 mg


GLA 1000 mg



Midday

CLA 1200 mg


GLA 1000 mg


Pre-workout
Intra-workout
Before bed

CLA 1200 mg


GLA 1000 mg




What made you want to enter a bodybuilding competition?

My sister surprised me by taking me to a fitness competition, and when I saw all the women up on stage, all I could think was that I belonged there. I fell in love with competing at first sight. I couldn't wait to start training and getting ready for my first competition.



My first competition was kind of a mess. My hair wasn't right, my tan was weird, and I was late—it was one thing after another. But it was a great experience for me because I learned from each and every one of those errors that I made. I know what to prepare for in my next competition.

What did you enjoy about competing?

I loved being around other people who really understood what I had gone through to get to the stage, because they'd all done it too. It was such a supportive environment. I didn't know what to expect. My bikini ended up breaking backstage, and some of the girls helped me sew it back together. That left a huge impression on me. Competitors were nice and actually took care of each other. You only spend 10 seconds showing off on stage, but it's such a rush. As soon as I finished, I wanted to sign up for another competition.

Demetra's Favorite Gym Tracks

Kygo
"Stay"
50 Cent
"Disco Inferno"
Nick Jonas
"Jealous"
Pitbull
"Fireball"
Kygo
"Stay"
50 Cent
"Disco Inferno"
Nick Jonas
"Jealous"
Pitbull
"Fireball"


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