Name: Katie Cadenhead

Email: katiecadenhead@gmail.com

Before: Age: 24 Height: 5'5 1/4" Weight: 147 lbs Body Fat: 21% Waist: 29" Hips: 38"	After: Age: 24 Height: 5'5 1/4" Weight: 121 lbs Body Fat: 12% Waist: 25" Hips: 35"

Why I Got Started

Six months before I started training for my first bodybuilding show I met my fiance. I worked anywhere from 45-55 shift hours per week. My hours were all over the place. It was hard to get a routine for working out. When I met my fiance, I stopped caring about what I ate and forgot what cardio was. I never stepped on a scale to watch my weight. About five months later I finally decided to buy batteries for my scale and was in utter shock to see that I had packed on 20 pounds of FAT. None of my clothes were fitting and I was not comfortable in my body. I decided to change my body because I was losing self confidence.

A few days after this realization, there was a table at our gym with a recent fitness competitor who shared her story of taking home a first-place trophy for her show. After hearing her story and telling me I should definitely give it a shot, I contacted my aunt who is a pro bodybuilder. I was about 30 pounds away from being able to compete in a show. There were only 12 weeks left for the last NPC show of the year. I knew it was cutting it close, but with the faith I had in myself I knew I was ready for the long hours of cardio and the strict diet.

Click To Enlarge.
I Decided To Change My Body Because I Was Losing Self Confidence.

How I Did It

My trainer Anita Ramsey was living in Eaglesnest, New Mexico, at the time I started training. With my location being in Fort Worth, Texas, my training was done online. She started my 12-week plan off with a diet and a workout plan. At the end of every week I sent her front, back and side pictures, what reps/pounds I did for my workout and what my current weight was.

After reviewing my weekly update, my trainer would send me my updated amount of cardio and what diet rotation I should do. I am a contractor so my office is at my apartment. I started out doing 1 hour of cardio and by the last week before the show I was doing 3 and half hours of cardio. Every morning before breakfast I would get up and do my morning cardio on the treadmill at my apartment. In the evening I would go to the gym and do weightlifting and finish off my cardio for the day.

Twelve weeks later I stepped on stage for the Lackland Bodybuilding Classic on November 13, 2010, for the bikini division and took home the 5th-place trophy out of 19 girls.

Click To Enlarge.
Twelve Weeks Later I Stepped On Stage For The Lackland Bodybuilding Classic And Took Home The 5th Place Trophy Out Of 19 Girls.

Supplements

With Meal 1:

• Optimum Nutrition Opti-Women Multivitamin: 1 pill
• Calcium: 1500mg
• Evening Primrose Oil 1300mg: 1 pill
• Omega-3 Fish Oil 1000mg: 1 pill
• Glucosamine Sulfate 1000mg: 2 pills
• MSM 2000mg: 2 pills
• Fiber: 2 tsp

With Meal 2:

• Dymatize ISO-100 Gourmet Protein Powder: 1 scoop

With Meal 3:

• Omega-3 Fish Oil 1000mg: 1 pill
• Fiber: 2 tsp

With Meal 4:

• Optimum Nutrition Opti-Women Multivitamin: 1 pill
• Evening Primrose Oil 1300mg: 1 pill
• Omega-3 Fish Oil 1000mg: 1 pill
• Glucosamine Sulfate 1000mg: 2 pills
• MSM 1000mg: 2 pills
• Fiber: 2 tsp

Diet

Follow Diet 2:(PF) for 2 days ... then follow Diet 1:(PV) for 2 days ... then Repeat.

Diet 1: PV

Meal 1:

• 8 Egg Whites

Or

• 4 Egg Whites
• 3oz Chicken

Meal 2:

• 1 scoop Dymatize ISO-100 Gourmet Protein Powder

Meal 3:

• 4oz Chicken, Ostrich, Turkey, or Tuna
• 1 cup Asparagus or Green Beans

Meal 4:

• 4oz White Fish (Fluke, Flounder, Sole, Cod, Albacore, ect.)
• 1 serving Green Salad with Vinegar & Mustard

Meal 5:

• 1 scoop Dymatize ISO-100 Gourmet Protein Powder

Or

• 8 Egg Whites

Diet 2: PF

Meal 1:

• 2 Whole Omega-3 Eggs
• 4 Egg Whites

Meal 2:

• 1 scoop Dymatize ISO-100 Gourmet Protein Powder
• 1 tbsp all natural Peanut Butter

Meal 3:

• 4oz Chicken, Ostrich, or Turkey
• 1/4-cup (1oz) Cashew Nuts, Almonds, or Walnuts

Meal 4:

• 4oz Salmon, Swordfish, or Red Meat
• 1 serving Green Salad
• 1 tbsp of Olive Oil or Macadamia Nut Oil and Vinegar

Meal 5:

• 1 scoop Dymatize ISO-100 Gourmet Protein Powder
• 1 tbsp all natural Peanut Butter

Or

• 2 whole (OMEGA-3) Eggs with 4 Egg Whites

Training

I did cardio 7 days a week while training for my show. I rested from weights on Saturday and Sunday.

Day 1: Quads/Hams/Abs/Calves

• Cardio: 3 hours on Treadmill keeping Heart Rate under 130 bpm

Superset:

• Straight Leg Deadlifts: 4 sets of 8-10 reps
• Leg Curls: 4 sets of 12-15 reps

Superset:

• Barbell Lunges: 4 sets of 10-12 reps
• Step-ups: 4 sets of 15-20 reps

Superset:

• Hanging Leg Raises: 4 sets to failure
• Cable Crunches: 4 sets of 20 reps

• Standing Calf Raises: 5 sets of 20 reps, 2 add sets of 6-8, 15 reps

Day 2: Chest/Abs

• Cardio: 3 hours on treadmill keeping heart rate under 130 bpm

Superset:

• Flat Bench Flyes: 4 sets of 15-20 reps
• Bench Press: 4 sets of 10-12 reps

• Incline Bench Press: 3 sets of 8-10 reps

Superset:

• Cable Crunches: 4 sets of 12-15 reps
• Jacknife Sit-ups: 4 sets of 12-15 reps

Day 3: Back/Calves

• Cardio: 3 hours on treadmill keeping heart rate under 130 bpm

Superset:

• T-bar Rows: 4 sets of 10-12 reps
• Pulldowns (Close Grip): 4 sets of 8-10 reps

• Pulldowns (Wide Grip): 3 sets of 10-12 reps
• Seated Calf Raise: 5 sets of 10-12 reps

Day 4: Quads/Hams/Abs

• Cardio: 3 hours on treadmill keeping heart rate under 130 bpm

Superset:

• Leg Curls: 4 sets of 10-12 reps
• Leg Press (wide stance): 4 sets of 15-20 reps

Superset:

• Leg Extensions: 3 sets of 20, 12, 20 reps
• Barbell Lunges: 3 sets of 12-15 reps

Superset:

• Situps: 4 sets to failure
• Hanging Leg Raises: 4 sets to failure

Day 5: Delts/Bis/Tris/Calves/Abs

• Cardio: 3 hours on treadmill keeping heart rate under 130 bpm

Superset:

• Dumbbell Shoulder Press: 4 sets of 8-10 reps
• Upright Barbell Rows: 4 sets of 12-15 reps

Superset:

• Lateral Raises: 3 sets of 10-12 reps
• Bent Over Rear Delts: 3 sets of 8-12 reps

Superset:

• V Pushdowns: 3 sets of 10-12 reps
• EZ Bar Curls: 3 sets of 8-10 reps

Superset:

• Rope Pushdowns: 3 sets of 12-15 reps
• Seated Dumbbell Curls: 3 sets of 12-15 reps

Superset:

• Standing Calf Raises: 3 sets of 8-10 reps, 2 sets of 15-20, 8-10 reps
• Cable Crunches: 5 sets of 15-20 reps

Day 6: Cardio

• Cardio: 3 hours on treadmill keeping heart rate under 130 bpm

Day 7: Cardio

• Cardio: 3 hours on treadmill keeping heart rate under 130 bpm

Suggestions for Others

You should never have an excuse. Not enough time, I can't ever go on that kind of diet, that's too hard, etc. are not reasons; they are excuses. Anything you put your mind to you can achieve. Set short-term and long-term goals and stick with them. Make friends with people who will help keep you on track. Have an accountability partner that will help steer you back on your goal when you might happen to get distracted.

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