Bodybuilding.com - Female Transformation Of The Week - Lizzy Ostro Dropped 8% Body Fat And Began Competing!

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Did you know?
The only diet and exercise program that works is the one you stick with.

Lizzy had been working out for over a year, but still didn't have the body that she knew she was capable of having. Read on to learn how she committed herself to fitness, set her sights on a bikini competition, and dropped 13 pounds and 8% body fat!

Female Transformation Of The Week - Lizzy Ostro Dropped 8% Body Fat And Began Competing!

By: Female Transformation Of The Week

Before:
141 lbs

After:
128 lbs

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Vital Stats
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Name: Lizzy Ostro
Email: fitlizzio@gmail.com
BodySpace: llrockmyworldll

Before:
Age: 20
Height: 5'7"
Weight: 141 lbs
Body Fat: 24.3%

After:
Age: 21
Height: 5'7"
Weight: 128 lbs
Body Fat: 16%

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Why I Got Started
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I had been working out for a little over a year, but did not have the body that I wanted.

I committed myself to getting the best body of my life and to compete in a fitness competition. On July 18, 2009 I took 2nd place at the NPC Western Regionals Bikini Class!

Click Image To Enlarge.
I Committed Myself To Getting
The Best Body Of My Life.

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How I Did It
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I kept my workouts up, doing a 5 day split with cardio 6 days a week. I completely cleaned up my diet and started eating clean foods. It allowed me to eat more and still drop the weight.

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I Completely Cleaned Up My Diet
And Started Eating Clean Foods.

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Supplements
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Diet
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Meal 1:

1 cup of spinach
1 whole egg
1 cup of egg whites
1/3 cup of oats
Almond butter
1/2 of a banana

Meal 2:

4-5 oz of chicken
1/4 of an avocado
1/2 cup of brown rice
Vegetables

Meal 3:

Lettuce
Salmon
1/2 tbsp of coconut oil
1/2 of a tomato

Meal 4:

4-5 oz of chicken
Vegetables
2 tbsp of almond butter
1/2 cup of brown rice

Meal 5:

Meal 6:

1 cup of spinach
1 cup of egg whites
1 tbsp of almond butter
Vegetables

Click Image To Enlarge.
Lizzy Ostro.

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Training
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My training varied with a mixture of weight training, rock climbing, boxing, cardio, running, and wakeboarding.

I did a 5 day split for weight training, mixing up which muscle groups I worked together very often. I usually aimed for about 4 different exercises per muscle group, 4 sets each. Some sets were heavy (8-10 reps) and some sets were light (12-15 reps)

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Suggestions For Others
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Stay consistent. The only diet and exercise program that works is the one you stick with. Eating clean, wholesome foods has been the best change I have made in my life.

I feel better, it fuels my workouts, keeps my blood sugar stable, and has helped me to lean my body out quite a bit!