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Learn How A 22-Year-Old Dropped 15% From Her Body Fat

When it came to competing in figure Shawn knew that it was either now or never. She made the commitment to train and to better herself physically. Read on to see how she trimmed away 15 percent of her body fat and changed her body for the stage.

By: Female Transformation Of The Week

Vital Stats

Name: Shawn Leonard

Email: sfshawni06@comcast.net

Bodyspace: 24shawn

Shawn Leonard Shawn Leonard

Before:

Age:
22
Height:
5'7"
Weight:
165 lbs
Body Fat:
25%

After:

Age:
22
Height:
5'7"
Weight:
131 lbs
Body Fat:
10%

Why I Got Started

This has been something I have wanted to do since I first looked at the cover of a "Muscle and Fitness, Hers" magazine about six years ago.

The hard part was finding the right program and the motivation from within to forget about everything else and JUST DO IT.

After a couple failed attempts, I finally felt like I was ready to make the commitment and get down to business.

I wanted to feel better about the way I looked and how I felt mentally and physically.

I wanted to feel better about the way I looked and how I felt mentally and physically
+ Click To Enlarge.
I wanted to feel better about the way I looked and how
I felt mentally and physically.

How I Did It

I have been working out pretty hard for about two years now, so when I got in touch with the right people it was primarily the diet that helped me get to where I am now.

My good friends, family, and boyfriend have all been huge factors to my success and ongoing inspiration.

Looking back, the 10 weeks seemed like a lifetime, but I took it day by day and overcame every obstacle that I was faced with. From day 1 to competition day, it was truly the best experience of my life.

I can't wait to do it again!

From day 1 to competition day, it was truly the best experience of my life
+ Click To Enlarge.
From day 1 to competition day, it was truly the best experience of my life.

Supplements

Once Daily:

Twice daily, AM/PM:

Three Times Daily:

Diet
Meal 1: Post Cardio
Meal 2:
Meal 3:
  • Same as Meal 2
Meal 4:
Meal 5:
Meal 6: Before Bed
Daily:
  • 1 gallon Water
Training

Day 1 and Day 5: Back/Biceps
AM Cardio
Exercises
Wide-Grip Lat Pulldown Wide-Grip Lat PulldownWide-Grip Lat Pulldown
3 sets of 20-25 reps
Seated Cable Rows Seated Cable RowsSeated Cable Rows
3 sets of 20-25 reps
Straight-Arm Pulldown Straight-Arm PulldownStraight-Arm Pulldown
3 sets of 18-20 reps
Dumbbell Bicep Curl Dumbbell Bicep CurlSeated Dumbbell Bicep Curl
3 sets of 20 reps
Hammer Curls Hammer CurlsHammer Curls
3 sets of 15-20 reps
Day 2 and Day 6: Legs/Abs
AM Cardio
Exercises
Hack Squat Hack SquatHack Squat
3 sets of 20 reps
Freehand Jump Squat Freehand Jump SquatFreehand Jump Squat
1 set of 15 reps
Superset
Leg Extensions Leg ExtensionsLeg Extensions
3 sets of 20 reps
Seated Leg Curl Seated Leg CurlSeated Leg Curl
3 sets of 20 reps

Exercise
Dumbbell Lunges Dumbbell LungesDumbbell Lunges
3 sets of 30 reps

Superset
Hanging Leg Raise Hanging Leg RaiseHanging Leg Raise
1 set of 15 reps
Exercise Ball Crunch Exercise Ball CrunchExercise Ball Crunch
1 set of 20-30 reps
Day 3: Cardio
Cardio
Day 4: Shoulders/Chest/Triceps
Cardio
Exercise
Side Lateral Raise Side Lateral RaiseSide Lateral Raise
3 sets of 20 reps

Superset
Front Dumbbell Raise Front Dumbbell RaiseFront Dumbbell Raise
3 sets of 15 reps
Pushups PushupsPushups
3 sets of 15 reps

Superset
Barbell Shoulder Press Barbell Shoulder PressBarbell Shoulder Press
3 sets of 15-20 reps
Incline Dumbbell Flyes Incline Dumbbell FlyesIncline Dumbbell Flyes
3 sets of 15-20 reps

Superset
Tricep Dumbbell Kickback Tricep Dumbbell KickbackTricep Dumbbell Kickback
3 sets of 20 reps

Exercise
Day 7: Active Rest

Suggestions for Others

Staying consistent is key! Once you have a program that you feel confident with just get started and don't stop until you get to where you want to be.

Everyone has the potential; you just have to be ready to make sacrifices.

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Learn How A 22-Year-Old Dropped 15% From Her Body Fat.
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Comments

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mtrp

Rep Power: 0

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mtrp

great transformation

Sep 16, 2013 5:25am | report
 
cutiepie1

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cutiepie1

You look great. Congrats! Your hard work has definitely paid off! :)

Jan 12, 2014 4:35pm | report
 
Showing 1 - 2 of 2 Comments

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