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Melanie Shed 50 Pounds And Competed In Figure

Melanie Blatt was bullied for years because of her weight until she made the decision to change. Read on to see how she was able to change her body and compete in figure.

By: Female Transformation Of The Week

Vital Stats

Name: Melanie Blatt

Email: aaamel@gmail.com

Bodyspace: melblatt

Melanie Blatt Melanie Blatt

Before:

Age:
13
Height:
5'6"
Weight:
175 lbs
Body Fat:
30%

After:

Age:
21
Height:
5'6"
Weight:
125 lbs
Body Fat:
15%

Why I Got Started

For years, I was always bullied for my weight. I had no friends, no confidence, and I became more and more depressed as my weight increased. I tried numerous times to diet and increase my exercise but was faced with challenges such as uncontrollable binge eating due to stress.

My decision to change did not happen overnight. It took several steps to slowly increase the amount of times I worked out a week and the intensity of my workouts. As I started working out more and more, I began to watch what I ate, but nothing drastic like a diet.

I simply stopped eating desserts with every meal and cut down on portion size. I like food too much to go on a strict diet.

It took several steps to slowly increase the amount of times I worked out a week and the intensity of my workouts
+ Click To Enlarge.
It took several steps to slowly increase the amount of times I worked
out a week and the intensity of my workouts.

How I Did It

I decided to train for a figure competition. At the start of the competition, I weighed 140 pounds and lost 15 pounds during the training. I dieted for 11 weeks total and exercised almost every single day.

My competition diet could have been extremely boring and gross, especially as a vegetarian, but I experimented with proteins and created recipes that I truly enjoyed.

My goal was to lose 1-2 pounds a week for 11 weeks. It was difficult to stay motivated when I could barely see changes to my physique, but taking progress pictures really helped. I was able to observe changes this way and see that all of my hard work was indeed paying off.

xxxxx
+ Click To Enlarge.
I dieted for 11 weeks total and exercised almost every single day.

Supplements

Morning:

Night:

Diet

My diet consisted of 5-6 meals a day. My macronutrient break down per day consisted of 30g carbohydrates from non-vegetable sources consumed post workout, 150g protein, and 50g fat.

Here is a sample of my diet and some recipes:

Meal 1:
Meal 2:

Sandwich:

Meal 3:
  • 4 oz Baked Balsamic Tilapia (see Recipes below)
Meal 4:
Meal 5:
  • 1 serving Quiche (see Recipes below)
Recipes

Baked Balsamic Tilapia:

Ingredients:

Directions:

In a pan, saute onions and bell peppers on medium heat with a sprinkling of salt and pepper. Once soft, add 1 tbsp of balsamic vinegar and reduce slightly. Season tilapia and place in a deep dish.

Pour the balsamic vegetables on top and throw in some raw cauliflower and a small amount of feta.

Cover the dish and cook at 400 degrees for about 20 minutes. The fish and cauliflower get steamed by the balsamic vinegar and the liquid from the fish and everything stays so moist!

Definitely a recipe to come back to and play around with.


Quiche:

Ingredients:

Directions:

This quiche is REALLY good and extremely filling. I used egg whites and whisked them until they started getting frothy. Then I added the soy milk (unsweetened) and continued to whisk.

In a pan, I sauted some onions, orange bell peppers and broccoli with minimal EVOO and a dash of salt, pepper and chili powder. (I'm sure other vegetables can be added/substituted!)

Once the vegetables were nice and soft, I mixed the egg mixture and the vegetables in a glass casserole dish and sprinkled some feta cheese on top.

The feta cheese dropped into the mixture rather than remaining on top. I baked uncovered for about 35 minutes in a 350-degree oven. I stuck a spoon in the middle and once the dish was completely cooked, I removed and let cool.

This dish was fantastic! The egg/soymilk mixture formed a crispy bubbly edge along the entire dish that was such a treat.


Training

For cardio, I walked at 15% incline on the treadmill at 3.0 mph for 45-plus minutes. I tried to do 3-4 sets for each exercise with 6-8 reps. By the 8th repetition, I usually was unable to do a 9th repetition if I tried.

This is how I knew the exercise was difficult enough. I didn't increase the resistance of an exercise unless I could do 10 repetitions.

Day 1: Legs
  • Hack Squat: 3-4 sets of 6-8 reps
  • Power Squat: 3-4 sets of 6-8 reps
  • One Legged Leg Press: 3-4 sets of 6-8 reps
  • Leg Curl: 3-4 sets of 6-8 reps
  • Romanian Deadlifts: 3-4 sets of 6-8 reps
  • Seated Calf Raises: 3-4 sets of 6-8 reps
Day 2: Chest/Back
  • Bench Press: 3-4 sets of 6-8 reps
  • Dumbbell Chest Press on Stability Ball: 3-4 sets of 6-8 reps
  • Butterfly: 3-4 sets of 6-8 reps
  • Lat Pulldown: 3-4 sets of 6-8 reps
  • Seated Row: 3-4 sets of 6-8 reps
  • Pushups: 3-4 sets of 6-8 reps
  • Slanted One Arm Row: 3-4 sets of 6-8 reps
Day 3: Cardio
  • 45 min walk on Treadmill at 15% incline, 3.0 mph
Day 4: Arms
  • Bicep Curls with Dumbbells: 3-4 sets of 6-8 reps
  • Kickbacks: 3-4 sets of 6-8 reps
  • Skull Crushers: 3-4 sets of 6-8 reps
  • Straight Bar Bicep Curls: 3-4 sets of 6-8 reps
  • Tricep Extension: 3-4 sets of 6-8 reps
  • Hammer Curls: 3-4 sets of 6-8 reps
  • Tricep Dips: 3-4 sets of 6-8 reps
Day 5: Legs
  • Hack Squat: 3-4 sets of 6-8 reps
  • Power Squat: 3-4 sets of 6-8 reps
  • One Legged Leg Press: 3-4 sets of 6-8 reps
  • Leg Curl: 3-4 sets of 6-8 reps
  • Romanian Deadlifts: 3-4 sets of 6-8 reps
  • Seated Calf Raises: 3-4 sets of 6-8 reps
Day 6: Shoulders/Abs
  • Upright Row: 3-4 sets of 6-8 reps
  • Overhead Press: 3-4 sets of 6-8 reps
  • Military Press: 3-4 sets of 6-8 reps
  • Lateral Raises: 3-4 sets of 6-8 reps
  • Front Raises: 3-4 sets of 6-8 reps
  • Crunches (many varieties): 3-4 sets of 6-8 reps
Day 7: Cardio
  • 45 min walk on Treadmill at 15% incline, 3.0 mph
Suggestions for Others

  • Water is your friend. Drink at least 10 8oz. glasses a day. If you are craving a sweet drink, try Market Farms Cherry Limeade or another sugar free drink!
  • Set short term goals as well as long term goals. This will make you feel great when you accomplish them!
  • Nibbling is a form of cheating. If you put it in your mouth, it counts. Stick to your diet and avoid keeping food in your pantry that you consider to be "cheat snacks".
  • Never give an excuse for working out. Make it your priority. You don't go a day without brushing your teeth, so don't go a day without paying attention to your diet and exercise.
  • Add steps to your day: park in the back of the parking lot, always take the stairs, walk to the store instead of driving, etc.
  • Be patient! Results don't happen overnight. Realistically, it takes about a week to lose up to 2 pounds and water/sodium can hide your weight loss. Stick with it and you will see results over time.
  • You are your own worst critic. Look in the mirror every day and tell yourself what you like about your body. Focus on what you think are your good attributes and ignore the bad ones. Over time, you won't even notice your flaws!

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Melanie Shed 50 Pounds And Competed In Figure.
femaletransformations@bodybuilding.com

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Walt39

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Walt39

Great Job! Very Sexy :D

Nov 24, 2012 8:08pm | report
 
mtrp

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mtrp

great job,keep it up

Sep 16, 2013 6:00am | report
 
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