By: Female Transformation Of The Week

Before: 150 lbs

After: 113 lbs

Vital Stats

Name: Danielle Reutter
Email: daniellereutter@yahoo.com

Before: May 3, 2009
Age: 24
Height: 5'1"
Weight: 150 lbs

After: September 19, 2009
Age: 24
Height: 5'1"
Weight: 113 lbs

Why I Got Started

I am a Certified Fitness Trainer and competing in Figure has been a goal of mine for a couple years. While I was pregnant I set the goal of competing around October 2009.

I thought it would be a great way to motivate me to getting back into shape and even better shape after having my baby.

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I Thought A Competition Would Be The Perfect Way To
Motivate Me To Get Back In Shape After My Pregnancy.

How I Did It

As a trainer, I of course know how to lose weight and get in great shape - but how to prepare for a Figure Competition was a whole new ballgame. I was not sure how to begin my training, what I should be doing when and all of that. So I hired a Professional Figure Competitor, Chastity Slone, to help me on my journey.

I drove two hours to see her and in our first meeting she trained me and gave me a lot of information about what I needed to do to accomplish my goal. I began doing cardio first thing in the morning 6 days a week and following her meal plan, as well as weight training 5-6 days a week.

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I Was Not Sure How To Begin My Training.

We picked a show, the 2009 NPC Ohio and Great Lakes Figure Championships in Columbus, OH. As I got closer to my show I began seeing her weekly for training, posing and motivation. She changed up my meal plans every few weeks and I followed them.

Before I knew it, it was go time and I was exfoliating, tanning, getting my hair and nails done and packing for Columbus! The show was so much fun, exhausting, but fun! I was so excited to finally reach my goal, I was proud of myself for sticking with it through the end.

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I Was Proud Of Myself For
Sticking With It Through The End.

Twenty-some weeks of dieting and training, I was finally there. I placed 1st in Great Lakes Novice, 1st in Great Lakes Short Figure and 2nd in Ohio Short Figure. My next goal: Amateur Arnolds 2010!

Supplements

• Whey Protein
• EFA's
• Fat Burner
• Calcium
• L-Glutamine

Diet

Meal 1: Post-Cardio
• 4 oz of yams
• 4 oz of chicken breast

Meal 2:

• 5 oz of chicken breast
• 10 almonds

Meal 3:

• 5 oz of fish
• 6 asparagus spears

Meal 4:

• 2 egg whites
• 3 oz of chicken breast
• 1/2 cup of green beans

Meal 5:

• 3 oz of tuna
• 3/4 cup of red and yellow peppers

Meal 6:

• 6 egg whites

Meal 7:

• 4 oz of fish

Training

I do 30 minutes of interval training 6 days a week first thing in the morning.

Monday: Shoulders And Abs
• Military Press: 3 sets of 15 reps
• Lateral Raises: 3 sets of 15 reps
• Front Dumbbell Raises: 3 sets of 15 reps
• Rear Delt Raises: 3 sets of 15 reps
• Air Bike: 3 sets of 50 reps
• Jackknife Sit-Ups: 3 sets of 15 reps

Tuesday: Biceps And Triceps

• Triceps Pushdowns: 3 sets of 10 reps
• Dips: 3 sets of 15 reps
• Hammer Curls: 3 sets of 15 reps
• Dumbbell Curls: 3 sets of 15 reps
• Barbell Curls: 3 sets of 15 reps
• Seated Triceps Press: 3 sets of 15 reps

Wednesday: Legs

• Dumbbell Lunges: 3 sets of 20 reps
• Barbell Step-Ups: 3 sets of 10 reps
• Jump Squats: 3 sets of 15 reps
• Barbell Lunges: 3 sets of 10 reps
• Rear Dumbbell Lunges: 3 sets of 10 reps
• Dumbbell Squat: 3 sets of 15 reps
• Deadlift: 3 sets of 15 reps

Thursday: Chest And Abs

• Pushups: 3 sets of 10 reps
• Dumbbell Bench Press: 3 sets of 15 reps
• Hanging Leg Raises: 3 sets of 15 reps
• Dumbbell Flyes: 3 sets of 15 reps
• Decline Oblique Crunches: 3 sets of 15 reps

Friday: Back

• Bent Over Barbell Rows: 3 sets of 15 reps
• Deadlift: 3 sets of 10 reps
• One-Arm Dumbbell Rows: 3 sets of 15 reps
• Pullups: 3 sets of 15 reps
• Straight Arm Pulldowns: 3 sets of 15 reps
• Hyperextensions: 3 sets of 15 reps

Saturday: Full Body

• Clean And Press: 3 sets of 30 reps
• Jump Squats: 3 sets of 15 reps
• Pullups: 3 sets of 15 reps

Suggestions For Others

Set yourself up for success and avoid setting yourself up for failure. Preparation is key when following a meal plan. I would cook all my food once or twice a week, weigh it out and package it.

That way in the morning I could just grab my food for the day, put it all in a big lunchbox and I was good to go. It made life so much easier not having to worry about preparing my food every day.

Another piece of advice that I read somewhere is if you run over a nail, don't go slashing your 3 other tires! It takes time and dedication to get your eating straight, so if you have a little cheat when you weren't supposed to, accept it and move on - don't think the whole day is ruined and dive into all the junk food you can!

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Set Yourself Up For Success And Avoid
Setting Yourself Up For Failure.

Hire a professional. Yes it costs money, but it is worth it (as long as you do your research and find a great trainer). Having regular training sessions with a certified trainer helps you in many ways. Not only will you get a great workout, but you will get direction on what you should be doing and you are accountable to someone other than yourself.

Not to mention the countless conversations about health, nutrition and exercise - eventually it will sink in and you will find you have learned a lot. The whole getting in shape and losing weight mystery won't be a mystery anymore; you will learn its science.

Female Transformation Of The Week
femaletransformations@bodybuilding.com

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