Name: Shawn Leonard

Email: sfshawni06@comcast.net

Bodyspace: 24shawn

Before: Age: 22 Height: 5'7" Weight: 165 lbs Body Fat: 25%	After: Age: 22 Height: 5'7" Weight: 131 lbs Body Fat: 10%

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.

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

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!

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

Once Daily:

• Optimum Nutrition Fish Oil

Twice daily, AM/PM:

• Whey Protein: 1 scoop
• Green Tea Extract: 1 cap

Three Times Daily:

• CLA: 1 cap
• Multivitamin: 1 cap

Meal 1: Post Cardio

• 1/2 cup Oats
• 1 scoop Whey Protein

Meal 2:

• 4 oz Chicken Breast
• 1 cup mixed Veggies
• 1/2 cup Brown Rice

Meal 3:

• Same as Meal 2

Meal 4:

• 5 oz can Tuna
• 2 cups mixed Greens

Meal 5:

• 4 oz Tilapia
• 2 cups mixed Greens

Meal 6: Before Bed

• 1 scoop Whey Protein

Daily:

• 1 gallon Water

Stairmaster
45 min

Wide-Grip Lat Pulldown
3 sets of 20-25 reps

Seated Cable Rows
3 sets of 20-25 reps

Straight-Arm Pulldown
3 sets of 18-20 reps

Hyperextensions (Back Extensions)
3 sets of 15 reps

Seated Dumbbell Bicep Curl
3 sets of 20 reps

Hammer Curls
3 sets of 15-20 reps

Stairmaster
45 min

Hack Squat
3 sets of 20 reps

Freehand Jump Squat
1 set of 15 reps

Leg Extensions
3 sets of 20 reps

Seated Leg Curl
3 sets of 20 reps

Dumbbell Lunges
3 sets of 30 reps

Hanging Leg Raise
1 set of 15 reps

Exercise Ball Crunch
1 set of 20-30 reps

Stairmaster
45 min

Stairmaster
45 min

Side Lateral Raise
3 sets of 20 reps

Front Dumbbell Raise
3 sets of 15 reps

Pushups
3 sets of 15 reps

Barbell Shoulder Press
3 sets of 15-20 reps

Incline Dumbbell Flyes
3 sets of 15-20 reps

Triceps Pushdown - Rope Attachment
3 sets of 20 reps

Tricep Dumbbell Kickback
3 sets of 20 reps

Dumbbell One-Arm Triceps Extension
3 sets of 15 reps

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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