Bodybuilding.com - Karen Ruiz Learned About Proper Nutrition And Exercise And Shed 25 Pounds!

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Karen Ruiz Learned About Proper Nutrition And Exercise And Shed 25 Pounds!

Karen had always been interested in fitness, but it wasn't until she learned the importance of nutrition that she really began to see changes. Read on to learn how she shed 25 pounds and stepped on stage at her first competition!

Before:
138 lbs

After:
113 lbs

Vital Stats

Name: Karen Ruiz
Email: ms_karenruiz@yahoo.com
BodySpace: eggwhiteschick

Before:
Age: 25
Height: 5'2"
Weight: 138 lbs
Body Fat: 26.5%

After:
Age: 25
Height: 5'2"
Weight: 113 lbs
Body Fat: 9%

Why I Got Started

I discovered at the age of 16 my passion for fitness and the love I had for weight training. As a teenager I was overweight and did not like how I looked. I started going to the gym and from there on worked out religiously 6 days out of the week.

I lost weight, but still did not reach my fullest potential until almost 9 years later! I had a lot to learn, and that meant proper training and nutrition. I knew and know exactly the type of physique I want and admire and that is a lean, toned, athletic physique.

I Had A Lot To Learn, And That Meant Proper Training And Nutrition.

Click Image To Enlarge.
I Had A Lot To Learn, And That
Meant Proper Training And Nutrition.

How I Did It

I finally saw the results I wanted by seeing a nutritionist and changing my diet. Prior to that I was always dedicated to my training and my "diet", which was mainly low carb or no carb.

After I started seeing my nutritionist, we incorporated carbs back into my diet and started my 16 week journey by following my meal plan and doing cardio 6 times a week for an hour, plus weights.

After winning my competition, I am continuing to eat clean, and have slightly increased my food portions and have incorporated a cheat meal every 2 weeks, until its time to compete again. I am a work in progress and I'm looking forward to looking better, each day!

Click Image To Enlarge.
I'm Looking Forward To
Looking Better, Each Day!

Supplements

Diet

Meal 1:
Egg whites
Oatmeal
Apple

Meal 2:
Egg whites
Sweetpotato

Meal 3:
Lean protein
Brown rice
Green beans

Meal 4:
Lean protein
Red potato
Green beans

Meal 5:
Lean protein or egg whites
2 cups of green beans

Meal 6:
Egg whites
2 cups of green beans

Training

Monday: Shoulders And Abs
Military Press: 5 sets of 8-10 reps
Dumbbell Shoulder Press: 5 sets of 8-10 reps
One-Arm Side Laterals: 5 sets of 8-10 reps
Rear Delt Raises: 5 sets of 8-10 reps
Side Lateral Raises: 5 sets of 8-10 reps
Upright Barbell Rows: 5 sets of 8-10 reps

Tuesday: Legs
Barbell Lunges: 4 sets of 18-21 reps
Cable Kickbacks: 4 sets of 18-21 reps
Barbell Deadlifts: 4 sets of 18-21 reps
Barbell Squats: 4 sets of 18-21 reps

Wednesday: Back
Pullups: 5 sets of 8-10 reps
T-Bar Rows: 5 sets of 8-10 reps
One-Arm Dumbbell Rows: 5 sets of 8-10 reps
Lat Pulldowns: 5 sets of 8-10 reps

Thursday: Chest And Arms
Bench Press: 4 sets of 18-21 reps
Incline Bench Press: 4 sets of 18-21 reps
Dumbbell Flyes: 4 sets of 18-21 reps
Barbell Curls: 4 sets of 18-21 reps
Hammer Curls: 4 sets of 18-21 reps
Seated Triceps Press: 4 sets of 18-21 reps
Triceps Pushdowns: 4 sets of 18-21 reps

Friday: Back
Pullups: 4 sets of 18-21 reps
T-Bar Rows: 4 sets of 18-21 reps
One-Arm Dumbbell Rows: 4 sets of 18-21 reps
Lat Pulldowns: 4 sets of 18-21 reps

Saturday: Shoulders
Military Press: 4 sets of 18-21 reps
Dumbbell Shoulder Press: 4 sets of 18-21 reps
One-Arm Side Laterals: 4 sets of 18-21 reps
Rear Delt Raises: 4 sets of 18-21 reps
Side Lateral Raises: 4 sets of 18-21 reps
Upright Barbell Rows: 4 sets of 18-21 reps

Suggestions For Others

Stay focused and be consistent. Know exactly what you want and why you're doing it. Do it for yourself and nobody else. Look up to someone that you admire, read how they accomplished their goals, and stay motivated.

Don't skip on your cardio and don't cheat. Keep a food log of everything that you eat, even if it's the same day after day. Write down how you feel, your training, everything.

If you don't feel like doing cardio, do it anyways, but in the process, visualize yourself looking the way you want to look. This will get you motivated and closer to your goal.