Katelyn Shredded 19lbs And 6% Body Fat To Compete In Figure Competitions!

Katelyn was active her entire life. But when she could no longer show horses and do what she loved, she had to find a new passion. Find out how Katelyn fell in love with bodybuilding and shredded 19 pounds of body fat to compete in a figure competition!

Vital Stats

Name: Katelyn Miller

Email: Katelynrose6236@yahoo.com

BodySpace: Katelynrose

Katelyn Miller Katelyn Miller


145 lbs
Body Fat:


126 lbs
Body Fat:

Why I Got Started

Since I can remember I have always been a well rounded, athletic individual. I grew up as a child, showing horses on an equestrian farm, trying out and testing every sport from soccer, basketball, softball, tennis, swimming, golf, horseback riding, cross country running, long distance running, hiking, bicycling, rugby, bowling, ice skating, pole vaulting, snowboarding, to luge sledding in hopes to find the perfect one that made me happy, one that fulfilled my competitive edge.

Throughout grade school horse showing was my pride and joy, the sport that made me whole. The time, dedication, self motivation, and eagerness to always improve drove me to a higher level of excitement than ever before. Every weekend (and sometimes even missing a few days of school here and there) you would find me traveling on the road with my mom and sister to horse shows throughout the New England region for the weekend.

In 2005 I was ranked top 10 youth competitor in New York under the American Paint Horse Association and qualified to compete at the Worlds Paint Horse Show in Tulsa, Oklahoma, that same year. I guess you could say my competitive spirit and high achievements both academically in school and physically came from my father who was always inspiring me to try new activities and sports.

In the spring of 2006, my father was in a fatal car accident leaving him crippled for the rest of his life. Since then most of the horses on my family's equestrian farm, including the many I had shown in the previous years had to be sold to pay for my father's medical bills. Since I no longer could afford to show horses like before, or even own one, here I was once again searching for that perfect sport.

Beginning in 2008, for the first time ever I stepped foot into my college's fitness center. I can remember it like it was yesterday, looking around I could see the girls on the treadmills and feeling intimidated by the guys weightlifting in the far corner. So I grabbed a health magazine nearby, hopped on the treadmill, and began my workout.

Beginning In 2008, For The First Time Ever I Stepped Into My College's Fitness Center
+ Click To Enlarge.
Beginning In 2008, For The First Time Ever I
Stepped Into My College's Fitness Center.

As I slowly increased my speed and broke into a light jog I can remember staring at the front of the magazine with a fit and toned figure girl on the front of it drinking a protein shake, then I told myself "I want to be healthy, fit and toned". Every day at 6 a.m. you would find me working out at the college gym running, lifting weights and then going to class.

Even though I really had no idea what I was doing, I felt inspired to never quit. As the college semester drew to an end the gym was closing for the summer, I needed to think fast and find another gym to workout at. There was one I had in mind but I couldn't afford it at the time, so I began saving my money. After a month of working I had saved enough to buy a three months membership.

I remember walking up to the front desk and taking out my wad of single dollar bills and some twenties from my pocket, crinkled but it was enough. I bought my membership that day and began my usual workout as before; running and then lifting.

After two months of continuously working every day I bumped into a local figure competitor at the gym who asked me if I was training for anything and if I was interested in competing in a figure show one day. Thrilled at the new opportunity I began training with Amie Francisco and her boyfriend Nathan Steiger of Nate Built Specifx, both IFBB pro candidates.

Within five months I competed in my first NPC figure (Mr. and Miss Buffalo Bodybuilding and Figure Championships) show placing second in my height class and becoming nationally qualified. On May 22, I competed again at a local U.S.B.F competition placing first in my Open figure class and second in my Novice figure class.

On June 12, I competed at Rochester, New York's NPC bodybuilding and figure championships and placed 3rd in my height class. Since October of 2009, nine months later, and every day for two hours, you would find me at my second home working out at the gym and eating healthy.

I Competed In My First NPC Figure Show Placing Scond In My Height Class And Becoming Nationally Qualified
+ Click To Enlarge.
I Competed In My First NPC Figure Show Placing Scond In My
Height Class And Becoming Nationally Qualified.

How I Did It

Eating healthy, frequently, and clean, lifting heavy, and getting the right amount of cardiovascular exercise all while staying motivated is how I did it. As a college student I never spent my weekend's downtown, partying or drinking. I stayed focused at all times studying for medical school and training in the gym.

I read tons of articles in health magazines and constantly browsed the articles and forums on Bodybuilding.com. My brain was like a sponge to the fitness world (still is) and I wanted to soak up as much as I could. Having an inspirational training partner like Amie Francisco helped me reach my goals and push through emotional downs. We helped spot each other at the gym when working out, spoke of encouraging words, and kept each other focused.

I Stayed Focused At All Times Studying For Medical School And Training In The Gym I Stayed Focused At All Times Studying For Medical School And Training In The Gym
+ Click To Enlarge.
I Stayed Focused At All Times Studying For Medical School
And Training In The Gym.


Note: Supplement dosages and schedule listed below in Diet section.


Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Meal 7:


Superset - Two exercises are performed consecutively without any rest.

Day 1: Chest/Biceps/Abs


Day 2: Quads/Hamstrings/Calves

Day 3: Cardio

  • 30-45 minutes on the Treadmill, Stairstepper, or Elliptical

Day 4: Shoulders/Triceps/Abs


Day 5: Cardio

  • 30-45 minutes on the Treadmill, Stairstepper, or Elliptical

Day 6: Back

Day 7: Rest

Suggestions For Others

Everyone struggles at one point or another whether it may be emotionally or physically, but remember to stay focused and keep your goal in sight. Take before and after pictures so you can track your progress, you will be glad you did. If it was easy everyone would be doing it.

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