Bodybuilding.com - Female Transformation Of The Week - Andrea Banford!

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Did you know?
You can change your physique if you work hard and keep a positive attitude!

Andrea was tired of feeling lazy and unhappy with her body. So she decided to set her sights on competition. Read on to learn how she shed 26 pounds and placed 2nd in the FAME Bikini Model Contest!

Female Transformation Of The Week - Andrea Banford!

By: Female Transformation Of The Week

Before:
155 lbs

After:
129 lbs

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Vital Stats
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Name: Andrea Banford
Email: dolceprincess@hotmail.com
BodySpace: wantgreatglutes

Before:
Age: 21
Height: 5'7"
Weight: 155 lbs
Thighs: 25"
Waist: 29"

After:
Age: 22
Height: 5'7"
Weight: 129 lbs
Thighs: 22"
Waist: 25 1/2"

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Why I Got Started
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I was tired of looking at myself and feeling unhappy about my body. I felt lazy, sloppy and un-attractive. I would look through all the profiles on BodySpace and wish that I could look like all the hard-bodied women on there and wanted so much to make a change and finally feel good about myself!

I always wanted to compete and thought about it often but I could never find the motivation to really buckle down and start training hard.

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Andrea Banford's Weight Loss Progress.

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How I Did It
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I started talking to a trainer at my local gym where I worked and trained at. Herself being a long time competitor told me about a few upcoming shows and told me to start thinking about possibly starting prep for one of them. I thought about it for a couple days and figured why not? I have nothing to lose!

I got down to business and started training hard and cleaned up my diet, getting rid of all alcohol, sugars and dairy. I completely changed my lifestyle from a party girl, going out too often to a gym rat! Competition was the only thing on my mind!

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Competition Was The Only Thing On My Mind!

It felt good to work hard and have people come up to me and tell me how great I was doing and that I was going to do great at the competition! 4 months and a lot of sweat, blood and tears later, I was on that FAME stage and took home 2nd place in Bikini Model! It was a great experience and a very proud moment for me!

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It Was A Great Experience And
A Very Proud Moment For Me!

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Supplements
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Diet
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My trainer designed a nutrition plan special to my needs and body. It changed at 16, 12, 9, 6 and 4 weeks out from competition.

Protein:

Carbs:

Veggies:

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Andrea Banford.

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Training
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Monday: Shoulders

AM Cardio: 1 hour on the treadmill
PM Cardio: 45 minutes on the stairmaster or cross-trainer
Shoulder Press: 4 sets of 10 reps
Dumbbell Lunges: 1 set of 20 reps
Lateral Raises: 4 sets of 10 reps
Bleacher Runs: up and down 10 times
Front Dumbbell Raises: 4 sets of 10 reps
Dumbbell Step-Ups: 1 set of 20 reps
Shoulder Press Machine: 4 sets of 10 reps
Jumping Jacks: 1 set of 20 reps

Click Image To Enlarge.
Stadium Stairs.
Video: Windows Media - MPEG

Click Image To Enlarge.
Jumping Jacks.

Video Guides: Windows Media - Video iPod

Click Here For A Printable Log Of Monday: Shoulders.

Tuesday: Legs

AM Cardio: 1 hour on the treadmill
PM Cardio: 45 minutes on the stairmaster or cross-trainer
Dumbbell Step-Ups: 1 set of 200 reps
Dumbbell Lunges: 1 set of 100 reps
Bench Hops: 1 set of 100 reps
Bench Straddles: 1 set of 100 reps
Lying Leg Curls: 3 sets of 20 reps
Leg Press: 3 sets of 20 reps
Leg Extensions: 3 sets of 20 reps

Click Image To Enlarge.
Bench Hops.

Video Guides: Windows Media - MPEG

Click Image To Enlarge.
Bench Straddles.

Video Guides: Windows Media - MPEG

Click Here For A Printable Log Of Tuesday: Legs.

Wednesday: Cardio

AM Cardio: 1 hour on the treadmill
PM Cardio: 45 minutes on the stairmaster or cross-trainer

Thursday: Back

AM Cardio: 1 hour on the treadmill
PM Cardio: 45 minutes on the stairmaster or cross-trainer
Seated Cable Rows: 4 sets of 20 reps
Pullups: 4 sets of 20 reps
Lat Pulldown: 4 sets of 20 reps
Close-Grip Pulldown: 4 sets of 20 reps
Bent Over Barbell Rows: 4 sets of 20 reps

print Click Here For A Printable Log Of Thursday: Back.

Friday: Cardio

AM Cardio: 1 hour on the treadmill
PM Cardio: 45 minutes on the stairmaster or cross-trainer

Saturday: Arms

AM Cardio: 1 hour on the treadmill
PM Cardio: 45 minutes on the stairmaster or cross-trainer
Barbell Curls: 4 sets of 20 reps
Triceps Pushdowns: 4 sets of 20 reps
Jumping Jacks: 1 set of 20 reps
Alternating Dumbbell Curls: 4 sets of 20 reps
Bench Dips: 4 sets of 20 reps
Dumbbell Lunges: 1 set of 20 reps
Triceps Pushdowns: 4 sets of 20 reps
Cable Curls: 4 sets of 20 reps
Reverse Lunges: 1 set of 20 reps
Bleacher Runs: up and down 50 times

print Click Here For A Printable Log Of Saturday: Arms.

Sunday: Rest

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Suggestions For Others
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Find that fire inside of yourself! Find your motivation! You can change your physique if you work hard and keep a positive attitude! Set goals and go for it!