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Over 40 Amateur Of The Week: Pumped Up Pam!

Pam bucked mainstream trends to become a chiseled bodybuilder at age 46. See what struggles she overcame to accomplish her dreams and dominate women's bodybuilding!

Name: Pam Brown
E-Mail: pmbrown@usa.net
BodySpace: Hedgiehog
Location: Colorado Springs, Colorado
Age: 46  Height: 5'6"
Weight: 165 lbs  Body Fat: 15%
Years Bodybuilding: 1

Q
How Did Your Fitness Journey Begin?

I was tired of making excuses for being fat. I let injures keep me out of the gym and they became my excuse to eat unhealthy when I couldn't work out. My logic was that I should enjoy food I normally didn't eat. Looking back, I can't believe I convinced myself to live that way. I was uncomfortable and everyday tasks became burdens.

It was incredibly embarrassing to have succeeded in bodybuilding competitions back in 2001-03 and then become morbidly obese. I couldn't explain that to people who knew and supported me during my athletic years. It caused me to spiral into depression, which fed my desire to eat more. I spiraled out of control and blamed everything but myself.

I was concerned because my teenage daughter was developing bad eating habits too and I didn't want to be a bad example. I didn't want her to experience the same eating issues I battled since puberty. So I decided to eat healthy over time and make small changes that weren't drastic.

What Workout Regimen Delivered the Best Results?

Because I had many past injuries from pushing too hard too fast, I decided to take a conservative approach. I split up the muscle groups to engage them three times in a two-week period and used hoist machines and cables for most exercises. I increased weight and decreased reps for every set until the last one, when I dropped the weight back down and increased the reps (example: 12, 10, 8, 6, and 12 reps).

Day 1: Chest/Biceps


Day 2: Back/Triceps


Day 3: Legs

Superset



Day 4: Rest

Day 5: Shoulders/Core


Day 6: Repeat Day 1


Day 7: Repeat Day 2



After 4-6 weeks on this plan, I continued on the same workout split, but did 100 reps for each exercise no matter how many sets it took. I did this for 1-2 weeks and went back to the original workout plan.

Because I had lots of body fat to lose, I did cardio exercise daily; building up from 30-60 minutes per day, and I did at least three 30-minute HIIT sessions per week. My cardio exercise options were the stepmill, treadmill, and stationary bike. The stepmill was my primary machine because it provided the best workout.

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What Nutrition Plan Fueled Your Body?

Bodybuilding.com articles taught me to feed my body nutritious sources of protein and carbs, and to eat six meals per day. Based on how much fat I wanted to lose, I reduced my carbohydrate intake during various meals throughout the week. I learned how my body responds to various foods.

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6

What Supplement Schedule Gave You the Greatest Gains?

How Did Your Passion for Fitness Emerge?

I had a fascination with women bodybuilders from the 1980s and 1990s. I poured through muscle magazines in the early 1990s and thought I could compete. I never believed I could do it until I read Body for Life in 2000. I lost 100 pounds and competed in amateur bodybuilding after a year and a half of training. I set out to win the Colorado State Title, trained for three years, and won the Colorado State Bodybuilding Championship—a dream come true! But I wasn't able to maintain my physique.

An excruciating back injury kept me out of the gym, plus I had to cope with my husband's disability needs. He had a brain tumor many years ago that required surgery to save his life. The repercussions from the surgery left him with speech and walking impairments. I used the excuses to avoid exercise and eat poorly. My weight ballooned to 255 pounds on my 5-foot-6 frame. It shames me to admit, but I considered a gastric bypass.

I fixed my back problem, gradually returned to the gym, and reduced my food intake to lose 50 pounds in two years. I modified my lifestyle permanently because I didn't rush it. I was on Bodybuilding.com one day and saw the 100K Dymatize Challenge, which upped my game and forced me to work harder in the gym and eat with more discipline. I finished the challenge and was proud of my accomplishment.

A bodybuilding friend mentioned an upcoming natural bodybuilding show that started three weeks after final photos. I decided to make a comeback and compete 10 years after my last Colorado State victory and won the title again.

What/Who Motivated You?

In the past, I tried to lose weight to look better for my husband or to surprise my parents, but I finally did it for me. People like Cory Everson and Monica Brant portrayed the type of physique I could potentially have, but ultimately it was up to me to change.

Where Did You Go for Inspiration?

I poured through the transformation pictures on Bodybuilding.com and other sites. The normal everyday people inspired me to change. I didn't see pictures of someone like me, a female, who had lots of body fat to lose and wanted to become a bodybuilder. Throughout my transformation, I used different BodyGroups and BodySpace to communicate with like-minded people.

What Are Your Future Fitness Plans?

I'm currently training for the INBA Team USA on September 28, 2013, in Las Vegas. My goal is to come into the competition leaner than my last competition and qualify for the Natural Olympia on November 9, 2013, in San Diego. I trained hard to put on more muscle and am beginning the process to get lean for this competition. I still post messages on BodyGroups and BodySpace to lend advice when needed.

What Is The Most Important Fitness Tip?

Do what works for you and be consistent. The best way to make long-term changes is to use a long-term strategy that involves consistency and lifetime sustainability. When I tried to get fit too fast, I regained the fat and lost motivation. This time I made changes to fit my lifestyle with short-term goals for bodybuilding competitions.

Who Is Your Favorite Bodybuilder/Fitness Athlete?

My favorite bodybuilder is Toni West. She's a mother who had a c-section, gained pregnancy weight, and still attained an amazing physique. In my opinion, her natural physique is the best.

How Did Bodybuilding.com Help You Reach Your Goals?

Bodybuilding.com connected me with like-minded fitness individuals and provided me with expert training and nutrition information. I order my supplements from Bodybuilding.com because it's easy, efficient, and cheap!

Pam's Top 5 Gym Tracks
  1. "Get Low" by Lil Jon and the East Side Boyz
  2. "Here (In Your Arms)" by Hellogoodbye
  3. "In Da Club" by 50 Cent
  4. "Ice Ice Baby" by Vanilla Ice
  5. "Lose Control" by Missy Elliott

Thanks

  • To my BodySpace friends. I couldn't have stuck with it to make these changes without you.
  • To Jill Kolivoski for believing in me when I didn't and for being the best-long term friend.
  • To Christine McCurley who endured this journey with me. I'm honored to call her my friend.
  • To Nigel and Tammy Peck who helped me with photos and new ideas for future photo shoots.
  • To 24-Hour Fitness staff and members who put up with my crankiness every day.
  • To my coworkers who endured my weightlifting stories and complaints about sore muscles.
  • To KOAA, local Colorado Springs TV station, for making a news story about my journey.
  • To Denny and Diana Kakos of INBA for bringing natural bodybuilding to Colorado.
  • To my family who put up with my obsession to work out and plan meals no matter what.

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Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Enter here and win!

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Showing 1 - 25 of 109 Comments

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jamezcatt

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jamezcatt

WOW! this is great.

Aug 28, 2013 6:38pm | report
 
Hedgiehog

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Hedgiehog

Thank you!!!

Aug 29, 2013 8:53am | report
jamezcatt

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jamezcatt

WOW! this is great.

Aug 28, 2013 6:38pm | report
 
sxyfitmomwife

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sxyfitmomwife

Whooooo My girl Pam! so proud of you. Looking Good see you in Vegas!!

Aug 28, 2013 7:28pm | report
 
Hedgiehog

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Hedgiehog

I'm so excited I will see you in Vegas! Thank you!

Aug 29, 2013 8:53am | report
HintonBE

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HintonBE

Way to go, Pam! Nice to see you in one of these articles! Keep up the great work!!

Aug 28, 2013 7:30pm | report
 
Hedgiehog

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Hedgiehog

Awww, my buddy Hinton! You are well on your way to more success! Keep it up buddy!

Aug 29, 2013 8:53am | report
Samsdaddy0525

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Samsdaddy0525

Awesome job Pam! Congrats to you. Great article.

Article Rated:
Aug 28, 2013 8:27pm | report
 
Hedgiehog

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Hedgiehog

Thank you!

Aug 29, 2013 8:54am | report
ariellec

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ariellec

ABOUT TIME!! :) She is one of the most positive and motivating friends you can have on this site.

Aug 28, 2013 9:16pm | report
 
Hedgiehog

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Hedgiehog

Hey Chica! Thanks for the kind words! Any chance you are coming to the show?

Aug 29, 2013 8:54am | report
WissamShami

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WissamShami

we love you pam <3

Article Rated:
Aug 28, 2013 10:12pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 163.14 lbs
  • bf: 12.0%
Hedgiehog

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Hedgiehog

Awww, I feel loved. Thank you!

Aug 29, 2013 8:54am | report
JKing4

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JKing4

glad to see a deserving person is recognized.

Aug 28, 2013 10:42pm | report
 
Hedgiehog

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Hedgiehog

Thank you for your special comment! It really feels nice to be considered a "deserving person". <3

Aug 29, 2013 8:55am | report
Cale1975

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Cale1975

Awesome Pam. Good luck to September's Goals.

Aug 29, 2013 1:38am | report
 
Hedgiehog

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Hedgiehog

Thank you!

Aug 29, 2013 8:56am | report
drdislnd

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drdislnd

Congrats for the recognition!!!! Well deserved

Aug 29, 2013 2:57am | report
 
Hedgiehog

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Hedgiehog

Thank you so much!

Aug 29, 2013 8:56am | report
stephen198412

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stephen198412

Nice to read you in one of these articles! Good work!

Aug 29, 2013 3:13am | report
 
Hedgiehog

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Hedgiehog

Thanks a bunch friend~!

Aug 29, 2013 8:57am | report
mmiltonp

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mmiltonp

Loved logging on this morning and seeing your story, Love it!!! Keep it going Hedgie!!!

Aug 29, 2013 6:24am | report
 
Hedgiehog

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Hedgiehog

Thank you! Nothing is stopping me now. ;)

Aug 29, 2013 8:57am | report
chiefgreybeard

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chiefgreybeard

Funny thing is, even with that great body, the first thing I noticed was that great smile!

Aug 29, 2013 7:27am | report
 
Hedgiehog

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Hedgiehog

Thank you!

Aug 29, 2013 8:58am | report
Showing 1 - 25 of 109 Comments

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