By: Female Transformation Of The Week

Before: 171 lbs

After: 149 lbs

Vital Stats

Name: Heather Rawlins
Email: millertm28@yahoo.com
BodySpace: Irondiva83

Before:
Age: 25
Height: 5'8"
Weight: 171 lbs
Body Fat: 27%
Legs: 23.25"
Calves: 14.25"
Waist: 30.5"
Right Arm: 13.75"
Left Arm: 13.5"
Chest: 36.5"

After:
Age: 25
Height: 5'8"
Weight: 149 lbs
Body Fat: 13.47%
Legs: 21.25"
Calves: 14.25"
Waist: 28.25"
Right Arm: 11"
Left Arm: 11.25"
Chest: 35"

Why I Got Started

I've always been an athletic person, but my background of 15 years of cheerleading and gymnastics meant nothing when I suddenly realized that it had literally been years since I wore a pair of shorts or went to a public pool because of the shape I'd let my self get into.

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Heather Rawlins' Weight Loss Progress.

All the muscle I had built didn't stick around when I entered the real world and only had time to sleep, eat, and work. With 2 jobs and zero free time, going to the gym seemed nearly impossible. I had tried and failed at nearly every diet known to man. One day I woke up and realized that something had to change, and I had to be the one to initiate that change.

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I Had Tried And Failed At
Nearly Every Diet Known To Man.

I joined the local gym in October 2008 and set my state of mind for success. I had absolutely no clue what I was doing, but I thought that just by being there everyday that surely the weight would come off.

How I Did It

It wasn't until I was approached by my current trainer, Steve Poynter, owner and operator of www.fitnesspoynters.com, that I began a life changing journey in the fitness world. Steve designed a custom meal plan and workout for me, and pushed me to my limits each and every day.

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I Began A Life Changing
Journey In The Fitness World.

He encouraged me to join BodySpace and enter the Muscletech Challenge in January 2009, and that's when I knew I was in this for the long haul. My life did a complete 360. I dedicated myself, mind and body, to becoming a stronger, healthier person. I was accountable in the gym each and every day no matter what.

12 hour work days, feeling exhausted, sick, it didn't matter to me... Nothing could stand in my way. After 6 months of hardcore weight training, cardio, and an extra clean diet, I've lost over 20 pounds and over 13.5% body fat.

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Nothing Could Stand In My Way.

I am a new person. I'm no longer embarrassed about my figure, and I'm actually happy with myself for the first time in a long time! I now plan to enter my 1st fitness competition in late fall or early 2010.

Supplements

• MuscleTech Hydroxycut Hardcore
• Optimum Nutrition Nitro Core 24
• MuscleTech Nitro-Tech Hardcore
• Fish Oil
• Vitamin D
• Vitamin B-Complex
• Potassium Citrate

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Diet

Meal 1:
• Protein Shake
• 25 Grams Of Carbs

Meal 2:

• Cottage Cheese
• Berries

Meal 3:

• Salad
• Grilled Chicken
• Almonds
• Sweetpotato

Meal 4:

• Tuna
• Spinach

Meal 5:

• Protein Shake Or 5 Egg Whites

Meal 6:

• Protein Shake

Training

I work abs a minimum of 4 days a week and cardio 3-4 days a week as well. I switch up my cardio routines to target different areas of my body. One day cycle, the next elliptical, and treadmill another day. 30-45 minutes of vigorous cardio each session.

Monday: Chest
• Cable Crossovers: 3 sets of 15-20 reps
• Incline Bench Press: 3 sets of 15-20 reps
• Dumbbell Flyes: 3 sets of 15-20 reps

Tuesday: Back

• Lat Pulldowns: 3 sets of 15-20 reps
• One-Arm Dumbbell Rows: 3 sets of 15-20 reps
• Pullups: 3 sets of 15-20 reps
• T-Bar Rows: 3 sets of 15-20 reps

Wednesday: Legs & Hams

• Lunges: 3 sets of 15-20 reps
• Squats: 3 sets of 15-20 reps
• Leg Press: 3 sets of 15-20 reps
• Leg Extensions: 3 sets of 15-20 reps
• Leg Curls: 3 sets of 15-20 reps
• Stiff-Leg Deadlifts: 3 sets of 15-20 reps

Thursday: Shoulders

• Side Lateral Raises: 3 sets of 15-20 reps
• Seated Dumbbell Press: 3 sets of 15-20 reps
• Rear Delt Raise: 3 sets of 15-20 reps

Friday: Arms

• Hammer Curls: 3 sets of 15-20 reps
• Barbell Curls: 3 sets of 15-20 reps
• Preacher Curls: 3 sets of 15-20 reps
• Skullcrushers: 3 sets of 15-20 reps
• Close-Grip Bench Press: 3 sets of 15-20 reps
• Triceps Pushdowns: 3 sets of 15-20 reps

Saturday: Legs & Hams

• Lunges: 3 sets of 15-20 reps
• Squats: 3 sets of 15-20 reps
• Leg Press: 3 sets of 15-20 reps
• Leg Extensions: 3 sets of 15-20 reps
• Leg Curls: 3 sets of 15-20 reps
• Stiff-Leg Deadlifts: 3 sets of 15-20 reps

Sunday: Off

Suggestions For Others

Set high standards for yourself. Have faith that you can achieve your goals. Make yourself accountable for during gym time whether you hire a trainer, have a workout partner, or report to a body group to share your accomplishments with each day. Don't let yourself get discouraged. Success is only the result of effort.

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Success Is Only The Result Of Effort.

Female Transformation Of The Week
femaletransformations@bodybuilding.com

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