Name: Laura Johnstone
Weight: 70.3 kg (154 lbs)
Body Fat: 27.8%
Weight: 48.0 kg contest weight / 56kg off season weight (105-123 lbs)
Body Fat: 14.3%
Why I Got Started
And I have always been interested in training with weights but have never really had the structure or known exactly what I should be doing. I got in contact with my trainer Brandon Marjoram and talked to him about what I wanted to achieve (to see if I could be good enough to stand on a body building stage).
I thought he would laugh me out of the gym but he made me do a couple of poses and said I had potential and if we started training and dieting straight away I could be in a show in a few months. I never looked back from that moment. It was 24 weeks from start to finish and I am still amazed when I look at the photos (My own Dad did not even recognize me!)
How I Did It
I started eating little and often and training hard. To start off with I still had a cheat meal once a week but as my weight loss slowed down that turned into a high carb day instead. It really helped to have the focus and the goal of the competition at the end of it because it has been excellent motivation to stay on track with my eating. If I had to stand on stage in a thong I was NOT going to wobble!
Around week 12 I started doing 25 minutes of cardio on my bike after my morning supplements and before my breakfast to help burn body fat. At the start of the transformation my goal was to be good enough to stand on a body building stage and look like I belonged there. I accomplished that on October 5th this year (24 weeks from start to show day) and came 3rd in that competition.
Now the show is over I am getting stuck into my off-season training to gain some more muscle mass and hit that competition stage leaner, more muscular and tighter than ever next year.
- Perfect Isopure 100% Whey Protein Isolate (Raspberry, Vanilla, Chocolate and Fruit Punch Flavors!)
- New Whey - Whey Isolate Vials (great for a shake on the go!)
- EAS - Creatine Monohydrate
- EAS - Glutamine
- CNP - Pro Dessert (As a yummy treat!)
- Udos Oil
- Vitamins: Calcium, Zinc, Selenium, Vitamin C, Multivitamin
- 2 teaspoons of Glutamine
- 1 teaspoon of Creatine in 200ml of water with a little sugar free juice
- 1 zinc tablet
- 1 vitamin C tablet
- 1 selenium tablet
- 40grams of oats made with water
- 1 scoop of whey protein
- 1 dessert spoon of Udos Oil.
Morning Cardio (Introduced Around Week 12)
(This was my favorite meal of the day. Yum - Raspberry Oats!)
I had at least four liters of plain water a day.
High Carb Day:
One day per week I was allowed a cheat meal until my weight loss started to slow down (about 12 weeks in) then it turned into a high carb day which followed the following plan:
Click To Enlarge.
I Plan To Hit That Competition Stage
Leaner, More Muscular And Tighter Than Ever Next Year.
Workout 1: Back/Abs:
- Close Grip Pulldowns 3 sets - 10-12 reps
- Wide Grip Pulldowns 3 sets - 10-12 reps
- T-Bar Rows 3 sets - 12-15 reps
- Dumbbell Rows 3 sets - 12 reps
- Ab Crunch 3 sets - 25 reps
- Reverse Crunches 3 sets - 20 reps
Workout 2: Chest/Biceps:
- Incline Flyes 3 sets - 8-12 reps
- Incline Bench Press 3 sets - 10-12 reps
- Flat Bench Press 3 sets - 8-10 reps
- Barbell Curls 3 sets - 12 reps
- Cable Crossover Curls 3 sets - 10-12 reps
- Concentration Curls 3 sets - 12-15 reps
Workout 3: Legs (My Least Favorite!)
- Leg Extensions 3 sets - 10-12 reps
- Leg Press 3 sets - 12-15 reps
- Lunges 3 sets - 20 reps
- Lying Ham Curls 3 sets - 12-15 reps
- Stiff Leg Deadlifts 3 sets - 12 reps
Workout 4: Shoulders/Triceps:
- Press Behind Neck 3 sets - 8 reps
- Seated Lateral Raise 3 sets - 15 reps
- One Arm Lateral Raise 3 sets - 12 reps
- Rear Lateral Raise 3 sets - 12-15 reps
- Pushdowns 3 sets - 15 reps
- Triceps Dumbbell Press 3 sets - 15 reps
- Close Grip Bench Press 3 sets - 12 reps
I would do 1-2 sessions with my trainer per week and the rest on my own. As we got closer to the competition my training with the trainer was more intense and he had me doing drop sets and really heavy sets with him. I would make sure I got all four sessions in per week but did not have set days for set workouts (I work shift work).
Suggestions For Others
Any time the food/training/early mornings/endless planning starts to get hard - remember your motivation! Junk food is not really as tasty as you think it is. Believe me I never thought I would be craving things like rice cakes and tuna. Planning is the key - one thing that worked for me was on my day off I would prepare all my vegetables for a few days (chopped onions, broccoli, lettuce, cucumber) and keep it in containers in the fridge so all I had to do when I came home was grab a handful of this and that to make my dinner or my salad for the next day.
The George Forman grill is the best invention ever. In 2-4 minutes you have hot, fat-free chicken that tastes great. Who needs takeaways when you can prepare a chicken stir-fry or egg white omelet in less time than it takes to phone up Pizza Hut! Your health is more important than some greasy takeaway and you will feel so much better for it.
My last words would have to be: Ladies, don't be afraid to push heavy weights and for everyone: drink loads of water - it really is one of nature's super foods.
Happy Training X