Vital Stats

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%

Why I Got Started

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.

How I Did It

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.

Click Image To Enlarge.
I Completely Cleaned Up My Diet
And Started Eating Clean Foods.

Supplements

• Glutamine
• Multivitamin
• Green Tea Complex

Diet

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:

• Almonds
• Vegetables

Meal 6:

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

Click Image To Enlarge.
Lizzy Ostro.

Training

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)

Suggestions For Others

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 a bit!

Click Image To Enlarge.
The Only Diet And Exercise Program
That Works Is The One You Stick With.

femaletransformations@bodybuilding.com

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