By: Female Transformation Of The Week

Before: 140 lbs

After: 115 lbs

Vital Stats

Name: Kamilyn Brown
Email: kamilebrown@gmail.com

Before:
Age: 27
Height: 5'7"
Weight: 140 lbs
Body Fat: 20%

After:
Age: 29
Height: 5'7"
Weight: 115 lbs
Body Fat: 10%

Why I Got Started

My name is Kamilyn Brown, I am 29 years old and a mother of a 2 year old boy and 3 year old girl. I am sharing my transformation because I am so excited about how it changed my life and I want it to motivate others just like past transformations have motivated me.

Two years ago, June 2007, I logged on to Bodybuilding.com and found a few young mothers that were once saggy and flabby like I was and they transformed themselves and it motivated me to get out of my sad, sorry, flabby self. Before my transformation I felt insecure and timid about life and my abilities as a person and a new mother. I was not happy with who I was.

Click Image To Enlarge.
I Am Sharing My Transformation Because I Am
So Excited About How It Changed My Life.

How I Did It

I started out on my own without a trainer besides my husband. He went with me a few times in the beginning of my training to get me started at the gym. I had no idea what to do. I remember the first time I sat down on the leg press and I couldn't even push it up with weight on it!

I could hardly do the chest press with help (just the bar, mind you!). Pull ups...just forget about it. I could hang like a limp fish and that's about it. I was a complete wimp! I didn't realize how wimpy my mind was.

I didn't know how to push myself, dig deep, or exert myself in any sort of form. I didn't know how to restrict my eating. I was used to eating pretty much whatever I wanted. My husband and I would down a quart of ice cream a week, we'd sit on the couch after the kids were down and have a bowl or two to relax together.

My husband showed me a couple transformations on Bodybuilding.com and I was amazed. I didn't really believe it was possible for me to change, but when I finally agreed to take a "before picture" I was shocked to see what had happened to my body.

I was disgusted at what I saw and suddenly I was on my way to a new me. It was hard to change my habits. It was hard to sacrifice time, energy and effort and not see a whole lot of results right away.

Gradually I did start to notice little benefits such as I could carry my kids easier, or carry more than a gallon of milk at a time from the car to my kitchen. I realized I could push myself a little harder.

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I Realized I Could Push Myself A Little Harder.

I remember when I first started to push myself I had to imagine a horse biting at the bit to get out of the stall. That little image made me push harder working out.

Every month or so I'd hit some sort of wall, discouragement, guests from out of town that would want to go eat out, an injury from working out improperly or too much, boredom, you name it I had it.

But somehow after sticking up pictures of ladies that had motivated me around me and keeping a written journal of my goals, and not to mention a super supportive husband, I made it passed each and every road block.

Supplements

• Protein Powder

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Diet

Meal 1:
• 1/2 cup of oats
• Cinnamon
• 1 whole egg
• 4 egg whites
• 1/2 grapefruit

Meal 2:

• 2 scoops of protein
• 3 rice cakes
• 1 tbs of peanut butter

Meal 3:

• 4 oz of chicken breast
• 3 oz of sweet potato
• Vegetables

Meal 4:

• 4 oz of chicken breast
• 3 oz of sweet potato
• Vegetables

Meal 5:

• 4 oz of fish, lean meat, or chicken breast
• Salad

Meal 6: Post-Workout

• 2 scoops of protein

Training

Monday: Back And Abs
• Seated Cable Rows: 3 sets of 12 reps
• High Cable Row: 3 sets of 12 reps
• T-Bar Row: 3 sets of 12 reps
• Hyperextensions: 3 sets of 12 reps
• One-Arm Dumbbell Rows: 3 sets of 12 reps
• Lat Pulldown: 3 sets of 12 reps
• Close-Grip Pulldown: 3 sets of 12 reps
• Reverse Crunches: 3 sets of 12 reps
• Plank: 3 sets of 30 seconds
• Cardio: 30 minutes

Tuesday: Chest And Triceps

• Dumbbell Bench Press: 3 sets of 12 reps
• Dumbbell Flyes: 3 sets of 12 reps
• Decline Dumbbell Press: 3 sets of 12 reps
• Seated Triceps Press: 3 sets of 12 reps
• Skullcrushers: 3 sets of 12 reps
• Triceps Pushdowns: 3 sets of 12 reps
• Close-Position Pushups: 3 sets of 12 reps
• Cardio: 30-50 minutes

Wednesday: Cardio

Thursday: Legs And Abs

• Barbell Squats: 3 sets of 25 reps
• Leg Extensions: 3 sets of 12 reps
• Barbell Step-Ups: 3 sets of 12 reps
• Speed Squats: 3 sets of 12 reps
• Standing Leg Curl: 3 sets of 12 reps
• Dumbbell Lunges: 3 sets of 12 reps
• Standing Calf Raises: 3 sets of 12 reps
• Reverse Crunches: 3 sets of 12 reps
• Plank: 3 sets of 30 seconds
• Cardio: 30-50 minutes

Friday: Biceps And Shoulders

• EZ-Bar Curl: 3 sets of 12 reps
• Cross-Body Hammer Curls: 3 sets of 12 reps
• Preacher Curls: 3 sets of 12 reps
• Seated Dumbbell Curls: 3 sets of 12 reps
• Military Press: 3 sets of 12 reps
• Lateral Raises: 3 sets of 12 reps
• Cable Lateral Raises: 3 sets of 12 reps
• Rear Delt Raises: 3 sets of 12 reps
• Upright Barbell Rows: 3 sets of 12 reps
• Barbell Shrugs: 3 sets of 12 reps
• Front Dumbbell Raises: 3 sets of 12 reps
• Cardio: 30-50 minutes

Saturday: Full Body

• Cable Crossovers: 3 sets of 12 reps
• Bent Over Barbell Rows: 3 sets of 12 reps
• Barbell Squats: 3 sets of 25 reps
• Plank: 3 sets of 30 seconds
• Deadlift: 3 sets of 12 reps
• Rear Delt Raises: 3 sets of 12 reps
• Jackknife Crunches: 3 sets of 12 reps
• Reverse Crunches: 3 sets of 12 reps
• Dumbbell Lunges: 3 sets of 12 reps
• Barbell Step-Ups: 3 sets of 12 reps
• Cardio: 30-50 minutes

Sunday: Off

Suggestions For Others

• There will always be excuses and road blocks in your way. You owe it to yourself to become a motivated happy, healthy person. You will not notice a lot of results quickly so be sure to take progress pictures. You will be surprised at how much progress you really have made.
• The process isn't too hard, it's just the consistency. Make it your new habit and stop thinking about how hard it is. Use your brain power to help you move forward and stop dwelling on your challenges. Just go do it. Once you are finished with your work out you will feel you have accomplished something great and you will eat better because you have a reason to.
• Keep friends around you who will help you and keep you on track. Tell people your goal so you have some accountability.
• Plan ahead! Make your meals ahead of time so you don't want to snack on unhealthy choices. Keep unhealthy choices out of the house.

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Keep Friends Around You Who Will
Help You And Keep You On Track.

• One of the hardest things as a mom is to plan several different meals for all the needs of the family. I would try to make meals healthy for everyone but add the extras for everyone else. Then it's not so big of a job or spending your entire life in the kitchen.
• My trainer always said, "The results come 20% from the gym and 80% from the kitchen".

Female Transformation Of The Week
femaletransformations@bodybuilding.com

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