Follow The Plan Darcy Used To Lose Nearly 100 Pounds!

By making healthier choices and filling her life with activity, Darcy became a better role model for her daughter.

Darcy stayed active through her teen years, but once life got busy, the time and energy to focus on a healthy lifestyle fell by the wayside. "I played sports in high school, but didn't keep playing afterwards," she says. "I got caught up in school and caring for my daughter."

Along with a more hectic lifestyle, Darcy soon found meals and drinks out with friends becoming the norm, not the exception. Her choices led to a slow but steady weight gain. Darcy was in for a jarring wakeup call.

At what point did you realize you needed to make a change?

So many factors influenced my decision to change my lifestyle and get healthy. My main reason was my daughter. I didn't have the energy to keep up with her anymore. I was always tired and felt unhealthy.

In 2012, we took a family vacation, and when we got home, I was looking at the pictures and couldn't even recognize myself. I was shocked. I knew I needed to do something to get my life back under control or my quality of life would suffer in the future.

Tell us what that starting process was like

When I first started out, I was clueless! I had no idea what I was doing. I began by walking and cutting down calories. Then I started running and eating healthier. I even worked up to doing the Honolulu Marathon in December 2014.

Before 235 lbs.
After 148 lbs.
Age: 21
Height: 5'3"
Weight: 235 lbs.
Body Fat: 42%
Age: 24
Height: 5'3"
Weight: 148 lbs.
Body Fat: 25%

Despite that accomplishment, I still felt shapeless and weak. I actually gained some weight back training for the marathon. I decided to seek help at the gym. That's when I fell in love with lifting and got some diet help from a knowledgeable trainer.

You've been at this for a few years. How have you dealt with the ups and downs?

If I said that I never felt like quitting, I would be lying. Adopting a healthy lifestyle hasn't been easy. I've had some really hard days where I felt like eating a tub of ice cream and binging on Netflix. Not every day is perfect, but you always have to keep pushing toward your goals.

Not every day is perfect, but you always have to keep pushing toward your goals.

I get my inspiration from my daughter, who is constantly watching me. She looks up to me, and I want to set a good example. I also get support from friends, and that inspires me to do better. I don't beat myself up if I mess up a day; instead, I learn from it and move along.

What supplements do you take?

Intra-Workout
Post-Workout

Diet plan that guided my transformation

I try to eat each meal spaced about 2-3 hours apart.

Meal 1

Egg whites: 5


Whole Egg: 1


Meal 2

Chicken: 4 oz.


Broccoli: 4 oz.


Meal 3

Chicken: 4 oz.


Broccoli: 4 oz.


Meal 4

Chicken: 4 oz.


Broccoli: 4 oz.


Meal 5

Chicken: 4 oz.


Broccoli: 4 oz.


Meal 6: Pre-workout

Brown rice: 50 g


Meal 7

Chicken: 4 oz.


Broccoli: 4 oz.



As you might imagine, the food can start to feel a little boring so, in order to avoid burnout, I play with my seasonings and switch between protein sources of fish and chicken. Right now, I am a fan of G Hughes Sugar-Free BBQ sauce. The Maple Brown is my favorite flavor.

How did you handle the change from restaurants to more home-cooked meals?

My biggest problem has been sticking with the diet. I love hanging out with friends, but social gatherings can make dieting a challenge. I usually bring my meal bag with me most places I go, but I also allow myself a cheat meal about once a week.

Every day, I pack three meals to work, and if I am going to be out of the house for more than three hours I take food.

What training regimen kept you on track?

I do legs and shoulders twice a week, since they're my favorite. Depending on how I feel, I take more rest days. I walk a mile to work every morning and don't do cardio at the gym.

Day 1: Back and biceps
1

Bent-Over Barbell Row

3 sets of 20 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Leverage High Row

3 sets of 20 reps
Leverage High Row Leverage High Row

Superset
3

Seated Cable Row

3 sets of 20 reps
Seated Cable Rows Seated Cable Rows
Standing bent-over cable row Standing bent-over cable row

4

Pull-up (assisted)

3 sets of 20 reps
Pullups Pullups

5

Hyperextension

3 sets of 20 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

6

Dumbbell Biceps Curl

3 sets of 20 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

7

Machine Bicep Curl

3 sets of 20 reps
Machine Bicep Curl Machine Bicep Curl

Day 2: Shoulders and calves
1

Shoulder Press

3 sets of 20 reps
Barbell Shoulder Press Barbell Shoulder Press

Superset
2

Lateral Raise

3 sets of 20 reps
Side Lateral Raise Side Lateral Raise

Front Plate Raise

3 sets of 20 reps
Front Plate Raise Front Plate Raise

Superset
3

Cable Rear-Delt Fly

3 sets of 20 reps
Cable Rear Delt Fly Cable Rear Delt Fly
Seated Side Lateral Raise Seated Side Lateral Raise

4

Calf Raise

4 sets of 20 reps
Standing Barbell Calf Raise Standing Barbell Calf Raise

Day 3: Legs and abs
1

Walking Lunge

3 sets of 40 reps
Bodyweight Walking Lunge Bodyweight Walking Lunge

Superset
2

Lying Leg Curl

3 sets of 20 reps
Lying Leg Curls Lying Leg Curls

Sumo Squat

3 sets of 20 reps
Wide Stance Barbell Squat Wide Stance Barbell Squat

3
Smith Machine Stiff-Legged Deadlift Smith Machine Stiff-Legged Deadlift

Superset
4

Seated Leg Press

3 sets of 30 reps (10 bottom half, 10 top half, 10 full ROM)
Seated Leg Press Seated Leg Press

Leg Press

3 sets of 30 reps
Leg Press Leg Press

5

Ball Crunch

3 sets of 30 reps
Exercise Ball Crunch Exercise Ball Crunch

Day 4: Chest, triceps and calves
1

Machine Bench Press

3 sets of 20 reps
Machine Bench Press Machine Bench Press

2

Pec-fly machine

3 sets of 15 reps
Butterfly Butterfly

3
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

4
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Superset
5

Triceps Push-down

3 sets of 20 reps
Triceps Pushdown Triceps Pushdown
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

6
Kneeling Cable Triceps Extension Kneeling Cable Triceps Extension

7

Calf Raise

4 sets of 20 reps
Standing Barbell Calf Raise Standing Barbell Calf Raise

Day 5: Legs and abs
1

Leg Extension

4 sets of 20 reps (10 reps lower half, 10 reps upper half)
Leg Extensions Leg Extensions

2

Machine Squat

3 sets of 20 reps
Machine Squat Machine Squat

3

Leg Press

3 sets of 30 reps
Leg Press Leg Press

4

Ball Crunch

3 sets of 20 reps
Exercise Ball Crunch Exercise Ball Crunch

5

Leg Raise

3 sets of 20 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Day 6 and Day 7: Rest (Either rest, hike, or have an additional shoulder day)

How is your life different now?

Changing my lifestyle has enhanced my life and the lives of those around me in so many different ways. My family now goes on hikes together. I love to go hiking! The island is full of amazing hikes, and I love how beautiful it is here. My favorite hike so far is Koko Head because of the awesome views. I take my daughter on some smaller hikes, and she enjoys the time outdoors with me.

But we also go on walks, go to the beach, and eat healthier. I'm able to help my friends and family reach their goals and be more supportive now. I'm a happier person, and this has made those around me more joyful as well.

I'm able to help my friends and family reach their goals and be more supportive now. I'm a happier person, and this has made those around me more joyful as well.

I focus more on positive changes and being the change I want to see, instead of complaining about my body. I replaced some of my less helpful influences with good friends at the gym who have been really supportive. I live an extremely active lifestyle now and wouldn't change it for the world.

Tell us about some of your upcoming fitness goals

I plan on doing a figure competition after next year. I'm on the right track; I just want to make sure I'm ready. I have a long way to go, but I have the tools I need to reach my goals. I would definitely consider doing another marathon, but a long way down the road after focusing on my bodybuilding and stepping on stage.

How was Bodybuilding.com instrumental in your success?

I have always admired and been inspired by Jamie Eason's physique and wanted to do the workouts she used to get there. I followed many of her workout plans and have made some of her tasty recipes. Specifically, I love her turkey meatloaf muffins—I used to make them a lot when I first started meal prepping!



I also liked that if I didn't know how to perform an exercise, Bodybuilding.com's exercise database had photos and videos demonstrating proper form and techniques. I also spent plenty of time looking at other people's transformations, because they made me feel like I could do it, too!

If you could give some words of advice to aspiring transformers, what would you say?

  • You are worth it so don't give up.
  • You are stronger than you think and you can do this.
  • Take it one step at a time.
  • If you've already started, just keep going. You are doing great and will reach your goals before you know it.

Darcy's Favorite Gym Tracks

Missy Elliot
"Work It"
Steve Aoki, Chris Lake & Tujamo
"Boneless"
Martin Garrix
"Animals"
Major Lazer
"Bubble Butt"
Missy Elliot
"Work It"
Steve Aoki, Chris Lake & Tujamo
"Boneless"
Martin Garrix
"Animals"
Major Lazer
"Bubble Butt"


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