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International Transformation Of The Month: Aussie Bests The Bulge
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AGE 28
HEIGHT 5'6" WEIGHT 187 lbs BODY FAT 27.6% |
AGE 29
HEIGHT 5'6" WEIGHT 125 lbs BODY FAT 18% |
Why I Got Started
In February 2010, I started a weight loss blog called mevsthebulge.com. I was 85kg (187 lbs), overweight, unfit, depressed, and had just discovered I had polycystic ovary syndrome (PCOS) and insulin resistance.
All my previous attempts at weight loss had failed. Unless I changed my lifestyle, I was going to get type 2 diabetes and put my health in serious jeopardy.
With the help of my trainer (and now great friend), I managed to lose 20kg (44 lbs). I did this with a mix of resistance/strength training, high-intensity interval training, and also some low-intensity cardio.
The major change for me, though, was diet. Gone was the processed, fatty, sugary, preservative-filled crap.
I replaced it with clean, wholesome, fresh foods that were as close to their natural state as possible. I stopped counting every calorie that went into my mouth and just focused on eating small portions several times a day.
After losing the majority of my weight, I really wanted a challenge. I wanted to mentally and physically push myself and get myself into the best and most athletic shape I could.
So, in July of 2011, I decided to compete in a bodybuilding competition in the sportsmodel/fitness category.
How I Did It
One of my best friends had just competed in a few figure competitions and had done extremely well. I contacted her and asked her if she would like to coach me.
With her help and expertise, we whipped up a plan to help me get into comp-ready shape!
I started a re-composition plan and, in the four months that I followed this plan, I managed to lose 5kg (11 lbs.) of fat and gain 600g (1.5 lbs) of lean muscle.
As I noticed changes in my body week after week, I became confident I could ACTUALLY look like the fitness model girls I so admired.
Even my legs, which were my slowest body part to slim down, started to take on a shape that I hadn't seen since my teen years!
A new me was emerging, and I was proud as punch.
Supplements
Morning
-
Multivitamins
1 serving
-
Fish Oil
1 serving
Lunch
-
Fish Oil
1 serving
Intra Workout
-
BCAAs
1 scoop
Post Workout
-
Whey Protein Isolate
1 scoop
Dinner
-
Fish Oil
1 serving
Diet
Keep in mind that my comp prep diet is drastically different from this one. During the time I used the following diet, I was having a bit of a reaction to oats, so I had to take them out of my diet!
Thank goodness I am fine with them now -- they are my breakfast staple!
Meal 1 (8:30 - 9am)
-
Warm Quinoa w/ Skim Milk, tsp of Honey and a sprinkling of Cinnamon
1/2 cup
-
1 Whole Egg, 3 Egg Whites, Scrambled
Meal 3 (12:30pm)
-
Brown Rice
3/4 cup
-
Tuna
180g (6oz) can
-
Avocado drizzled in Olive Oil and Balsamic Vinegar
1/4
Meal 4 (4:30pm - 5pm Post-Workout)
-
Whey Protein Isolate w/ 2 tsp of Cacao Powder in 1 cup Skim Milk
1 scoop
-
Pepitas
1 handful
Meal 5 (7:00pm - 7:30pm)
-
Chicken
150g (5 oz)
-
Steamed Greens w/ Garlic, Lemon, Chili seasonings
1 serving
Meal 6 (8:30pm - 9pm)
-
Sweet Potato, Mashed
1/2 cup
-
Low-Fat Cottage Cheese sprinkled with Nutmeg, Cinnamon and a small drizzle of Honey
1/4 cup
Training
I went for a lower/upper-body split focusing on compound movements followed by isolation exercises. I never followed the same weights workout twice and kept my body guessing!
I would throw in high-rep days and low-rep days, as well as supersets and drop sets a few times a week. This worked well for me during this stage!
Day 1: Upper Body
Running, Treadmill
20 min of HIIT (100m sprints followed by 100m walking, for example) immediately followed by 20 min of low intensity cardio
Barbell Bench Press - Medium Grip
3 sets of 12 reps
Dumbbell Flyes
3 sets of 12 reps
Barbell Shoulder Press
3 sets of 12 reps
Side Lateral Raise
3 sets of 12 reps
Wide-Grip Lat Pulldown
3 sets of 12 reps
Seated Cable Rows
3 sets of 12 reps
Barbell Curl
3 sets of 12 reps
Two-Arm Dumbbell Preacher Curl
3 sets of 12 reps
Dips - Triceps Version (Assisted)
3 sets of 12 reps
Tricep Dumbbell Kickback
3 sets of 12 reps
Hanging Leg Raise
3 sets of 15 reps
Jackknife Sit-Up w/ Medicine Ball
3 sets of 15 reps
Midday Cardio:
Evening:
Day 2: Lower Body
Leg Press
3 sets of 20 reps
Leg Extensions
3 sets of 20 reps
Barbell Deadlift
3 sets of 20 reps
Seated Leg Curl
3 sets of 20 reps
Wide Stance Barbell Squat
3 sets of 20 reps
Barbell Hip Thrust
3 sets of 20 reps
Standing Calf Raises
3 sets of 20 reps-
Hanging Leg Raise
3 sets of 15 reps 
Oblique Crunches
3 sets of 15 reps
Day 3: Cardio
-
Running, Treadmill
20 mins HIIT, 20 mins low-intensity cardio
Day 4: Upper Body
-
Running, Treadmill
45 min steady state cardio
Midday Cardio:
Evening - Similar to Day 1, fewer reps and more exercises
Day 5: Lower Body
Similar to Tuesday except more exercises and fewer reps.
Day 6: Cardio
HIIT circuit training.
Day 7: Rest Day
Suggestions For Others
- Eat clean.
- Lift heavy.
- Do not neglect cardio.
- Get your head in the game, first and foremost! Find what motivates you and always keep your goals in focus. Make them more important to you than breathing!
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- Follow This Discussion by:
- Body Stats
- ht: 5'10"
- wt: 143 lbs
- bf: 24.0%
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
juganauts
Thank you so much for all your inspiration over the last few months! you're my hero!... well, you and Arnie.
- Body Stats
- ht: 5'6"
- wt: 151 lbs
- bf: 24.5%
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
Jezza84
Fantastic work, given me inspiration and shows the true Aussie spirit. Well done again and good luck for all your future plans.
- Body Stats
- ht: 6'1"
- wt: 225 lbs
- bf: 22.0%
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
- Body Stats
- ht: 5'4"
- wt: 132 lbs
- bf: 8.0%
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
- Body Stats
- ht: 5'8"
- wt: 149.6 lbs
- bf: 15.0%
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
MissSage
Well done Amanda, I've been waiting for this to come up! Hopefully in the next year I'll be joining you in the transformation archive =)
- Samantha xx
- Body Stats
- ht: 5'6"
- wt: 179.3 lbs
- bf: 30.0%
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
- Body Stats
- ht: 6'0"
- wt: 218 lbs
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
- Body Stats
- ht: 5'8"
- wt: 180.4 lbs
- bf: 15.0%
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
- Body Stats
- ht: 6'0"
- wt: 168.74 lbs
- bf: 14.2%
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
- Body Stats
- ht: 5'5"
- wt: 126.06 lbs
- bf: 100.0%
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
- Body Stats
- ht: 5'11"
- wt: 209 lbs
- bf: 20.0%
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
- Body Stats
- ht: 6'4"
- wt: 306.8 lbs
- Body Stats
- ht: 5'6"
- wt: 125.4 lbs
- bf: 19.0%
- Body Stats
- ht: 5'6"
- wt: 156 lbs
- bf: 8.0%
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