Name: Julie Comer

Email: fitjuliestraining@gmail.com

BodySpace: Fitjulie

Before: Age: 26 Height: 5'8" Weight: 175 lbs Body Fat: 33%	After: Age: 26 Height: 5'8" Weight: 135 lbs Body Fat: 17%

Why I Got Started

I was thin and fit up until age 21. Then I injured my knee pretty badly and ended up having five knee surgeries from ages 21-26. I dealt with a lot of knee pain and stopped exercising. Due to a diet filled with junk food I gained 40 pounds. I was miserable! I would read fitness magazines and long to have a figure like the women in the magazines. I knew if I could learn more about their training and nutrition programs, I could have a body like theirs!

Click To Enlarge.
I Would Read Fitness Magazines And Long To Have A
Figure Like The Women In The Magazines.

How I Did It

I hired my friend Dave Uhlman, a competitive bodybuilder and personal trainer, to help me get fit to compete in figure. Dave gave me a workout plan and taught me how to exercise properly. I trained each body part at least once a week and implemented cardio daily. He also told me exactly what to eat each meal and told me I had to follow it to see results! I followed his directions. It wasn't always easy. To stay motivated, I posted magazine cut-outs of Jamie Eason and other women all over my bathroom and bedroom walls. I also posted affirmations all over the house to remind me of my goals. I read every article I could find on bodybuilding.com that dealt with contest prep. With Dave's help, I dropped 15% body fat in 16 weeks. I lost 40 pounds of fat! I was ecstatic! I hadn't felt this good in at least 4 years! It was hard work, but every week I saw results, keeping me motivated. I finally had a body I was proud of!

Click To Enlarge.
It Was Hard Work, But Every Week I Saw Results, Keeping Me Motivated.

Supplements

• Multivitamin: Once a day
• Fat Burners: Alternated every week so my body doesn't get used to them
• San Tight Extreme: (1 serving) Once a day (week 1)
• Gaspari Mitotropin: (1 serving) Once a day (week 2)
• Glutamine: 5 grams before and after Training
• San BCAA's: 2 pills before and after Training
• Whey Protein 1 serving

Diet

Meal 1:

• 6 Egg Whites
• ½ Grapefruit

Meal 2:

• 6 oz Shrimp
• 1 cup Broccoli slaw
• ½ Cucumber
• 2 tbsp Light Sesame Ginger Dressing

Meal 3:

• 1 servingJamie Eason's Carrot Cake Protein Bars

Meal 4:

• 4 oz Chicken
• 4 oz Sweet Potato

Meal 5:

Protein Pancake:

• 2 Egg Whites
• 1 scoop Whey Protein
• 1 tbsp Sugar Free Syrup

Training

I usually do straight sets with spotting from a workout partner.

My reps vary from 8-15. I change the reps, sets and exercises weekly to keep my muscles guessing.

Day 1: Chest

• Flat Bench Press: 4 sets of 12 reps
• Incline Dumbbell Chest Press: 4 sets of 12 reps
• Push-ups: 4 sets of 15 reps
• Incline Dumbbell Flyes: 4 sets of 12 reps
• Dumbbell Pullover: 4 sets of 12 reps

Day 2: Legs

• Walking Lunges: 4 sets of 10 reps, each leg
• Barbell Squats: 4 sets of 10 reps
• Standing Leg Curl: 4 sets of 15 reps, each leg
• Stiff-Legged Deadlifts: 4 sets of 15 reps
• Leg Extensions: 4 sets of 15 reps
• Leg Curl: 4 sets of 15 reps
• Seated Calf Raises: 4 sets of 15 reps

Day 3: Cardio/Abs

• Cardio: 30 min
• Decline Sit-ups: 3 sets of 15 reps
• Hanging Leg Raises: 3 sets of 15 reps
• Side Bridges: 3 sets of 1 min reps

Day 4: Back

• Assisted Pullups (alternating grips): 4 sets of 12 reps
• Seated Row: 4 sets of 12 reps
• Bent Over Barbell Row: 4 sets of 12 reps
• Close-Grip Pulldown: 4 sets of 12 reps
• Straight-Arm Rope Pulldown: 4 sets of 15 reps
• Back Extensions: 4 sets of 15 reps

Day 5: Shoulders

• Seated Barbell Military Press: 4 sets of 12 reps
• Upright Barbell Row: 4 sets of 12 reps
• Dumbbell Lateral Raises: 4 sets of 12 reps
• Bent Over Rear Lateral Raises: 4 sets of 12 reps
• Shrugs: 4 sets of 12 reps

Day 6: Arms

• Seated Alternating Dumbbell Curls: 4 sets of 10 reps, each arm
• Skull Crushers: 4 sets of 12 reps
• Standing Barbell Curls: 4 sets of 12 reps
• Tricep Overhead Dumbbell Press: 4 sets of 12 reps
• Cable Curls: 4 sets of 12 reps
• Tricep Rope Pushdown: 4 sets of 12 reps
• Underhand Assisted Pull-ups: 4 sets of 6 reps

Day 7: Cardio/Abs

• Cardio: 30 min
• Lying Leg Raises: 3 sets of 20 reps
• Crunches: 3 sets of 20 reps

Suggestions For Others

After my transformation, I decided I wanted to build more muscle. I loved being in the gym so much that I quit my job and became a personal trainer. I got certified through the National Academy of Sports Medicine (NASM.) For 4 years, I worked in a gym and then 2 years ago started Fit Julie's In-Home and Online Personal Training.

Working out has changed my life. It eliminated my depression from being overweight and helped me create the job of my dreams. Every day I am thankful I can walk and exercise and help others achieve their dreams. I went from barely working out to competing on stage in 4 months! If I can do it, so can you!

Never quit! It doesn't matter how many times you fall or fail. What's important is that you get back up and try again. Getting the body of your dreams is hard work, but so worth it. Find others to support you. I cannot stress this enough. I have a group of women I lift and do cardio with and we support each other so much. I could not do this without them! (Creating your own BodySpace is a great place to start!)

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