Name: Tana Wolf

Email: tanawolf@ku.edu

BodySpace: tanawolf123

Before: Age: 17 Height: 5'4" Weight: 221 lbs Waist: 36"	After: Age: 24 Height: 5'4" Weight: 123 lbs Waist: 23"

Why I Got Started

One day in my senior year of high school, I was walking by a mirror at the mall and could not believe that the reflection was my own. In the middle of the mall, right between Lane Bryant and the Pretzel Maker, I burst into tears. I not only cried because I was overweight, but I also cried because I had no idea how to not be overweight.

That night, I spent a lot of time researching weight loss on the Internet. I felt overwhelmed by all the information, but I discovered that key to successful weight loss was simple: eat healthy and work out. The next day, I walked into my local YMCA like a deer in headlights. With wide eyes, and fear, I took the tour, and signed a contract for nine months. I gave myself nine months because then I would be moving away to college.

How I Did It

Over those first nine months, I managed to lose 60 pounds by eating less and killing myself on the elliptical machine. I arrived at college healthy, happy and confident. However, I struggled to keep up my healthy habits; the gym became less and less of a priority, and my weight loss stalled. I kept my eating on track for the most part, but I managed to lose and gain the same ten pounds several times.

In January of this year, I decided that something had to change. I knew that I needed a goal to reach my goal weight once and for-all, and I decided what better goal than a fitness competition. I hired a trainer, and the first thing that she did was forbid me from spending more than thirty minutes on cardio equipment a day, and instead she had me focus on lifting as much weight as I possibly could.

To my amazement, weight training created changes in my body that I never thought possible. Within a few weeks, my shoulders started popping and my thighs quit jiggling. Along with the weight training, my trainer also wrote a competition diet that eliminated all simple carbohydrates from my diet. She taught me to eat every three hours, and to my astonishment, I was never hungry.

By the time of my competition, I was 30 pounds lighter than when I started training with 15% body fat. Not only had I lost weight, but I had also gained enough muscle to compete on stage.

Click To Enlarge.
Weight Training Created Changes In My Body
That I Never Thought Possible.

Supplements

• Syntrax Nectar

Diet

Meal 1:

• 1 serving Egg White Omelet (4 Eggs) with Spinach, Avocado, and Mushrooms
• 1/2 cup Oatmeal

Meal 2:

• 1/2 Sweet Potato
• 3 oz canned Tuna

Meal 3:

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

Meal 4:

• 7 Asparagus Spears
• 5 oz Lean Ground Beef

Meal 5: Post Workout

• 2 scoops Syntrax Nectar Protein Shake (46g)

Meal 6:

• 1/2 cup Low-Fat Cottage Cheese

Click To Enlarge.
By The Time Of My Competition, I Was 30 Pounds Lighter Than When I Started Training With 15% Body Fat.

Training

Day 1: Chest/Triceps/Abs

• 30 min Sprint Intervals

Superset:

• Bench Press: 3 sets of 10-12 reps
• Incline Push Ups: 3 sets of 10-12 reps

Superset:

• Incline Press: 3 sets of 10-12 reps
• Skull Crusher: 3 sets of 10-12 reps

Triset:

• Decline Press: 3 sets of 10-12 reps
• Butterfly: 3 sets of 10-12 reps
• Rope Pulldown: 3 sets of 10-12 reps

Superset:

• Overhead Triceps Extension: 3 sets of 10-12 reps
• Assisted Dips: 3 sets of 12 reps

Superset:

• Crunch: 5 sets of 20 reps
• Russian Twist: 5 sets of 20 reps

Day 2: Back/Biceps/Abs

• 3 mile Run

Superset:

• Wide Lat Pull down: 3 sets of 10-12 reps
• Single Arm Row: 3 sets of 10-12 reps

Triset:

• Hammer Curl: 3 sets of 10-12 reps
• Bent Over Row: 3 sets of 10-12 reps
• Standing Cable Curl: 3 sets of 10-12 reps

Triset:

• Concentration Curls: 3 sets of 10-12 reps
• Close Grip Lat Pulldown: 3 sets of 10-12 reps
• Pull-Ups: 3 sets of 10-12 reps

• Back Extension: 4 sets of 15 reps

21's Superset:

• Air Bike: 3 sets of 7 reps
• Crunch on Stability Ball: 3 sets of 7 reps

Day 3: Legs/Shoulders

• 30 min on Elliptical Machine

Superset:

• Squats: 3 sets of 10 reps
• Jump Squats: 20 reps

Superset:

• Leg Extensions: 3 sets of 10-12 reps
• Arnold Press: 3 sets of 10-12 reps

Superset:

• Wide Stance Squats: 3 sets of 10-12 reps
• Shoulder Press: 10-12 reps

Superset:

• Weighted Calf Raises: 3 sets of 10-12 reps
• Upright Row: 3 sets of 10-12 reps

Superset:

• Walking Lunges: 3 sets of 10-12 reps
• Lateral Raise: 3 sets of 10-12 reps

Day 4: Chest/Triceps/Abs

• 30 min Sprint Intervals

Superset:

• Bench Press: 3 sets of 10-12 reps
• Incline Push Ups: 3 sets of 10-12 reps

Superset:

• Incline Press: 3 sets of 10-12 reps
• Skull Crusher: 3 sets of 10-12 reps

Triset:

• Decline Press: 3 sets of 10-12 reps
• Butterfly: 3 sets of 10-12 reps
• Rope Pulldown: 3 sets of 10-12 reps

Superset:

• Overhead Triceps Extension: 3 sets of 10-12 reps
• Assisted Dips: 3 sets of 12 reps

Superset:

• Crunch: 5 sets of 20 reps
• Russian Twist: 5 sets of 20 reps

Day 5: Back/Biceps/Abs

• 3 mile Run

Superset:

• Wide Lat Pull down: 3 sets of 10-12 reps
• Single Arm Row: 3 sets of 10-12 reps

Triset:

• Hammer Curl: 3 sets of 10-12 reps
• Bent Over Row: 3 sets of 10-12 reps
• Standing Cable Curl: 3 sets of 10-12 reps

Triset:

• Concentration Curls: 3 sets of 10-12 reps
• Close Grip Lat Pulldown: 3 sets of 10-12 reps
• Pull-Ups: 10-12 reps

• Back Extension: 4 sets of 15 reps

21's Superset:

• Air Bike: 3 sets of 7 reps
• Crunch on Stability Ball: 3 sets of 7 reps

Day 6: Legs/Shoulders

• 30 min on Elliptical Machine

Superset:

• Squats: 3 sets of 10 reps
• Jump Squats: 20 reps

Superset:

• Leg Extensions: 3 sets of 10-12 reps
• Arnold Press: 3 sets of 10-12 reps

Superset:

• Wide Stance Squats: 3 sets of 10-12 reps
• Shoulder Press: 10-12 reps

Superset:

• Weighted Calf Raises: 3 sets of 10-12 reps
• Upright Row: 3 sets of 10-12 reps

Superset:

• Walking Lunges: 3 sets of 10-12 reps
• Lateral Raise: 3 sets of 10-12 reps

Day 7: Rest

Suggestions For Others

The best advice I can give anyone who wants to compete is just do it. It may be scary to imagine oneself on stage in a string bikini, but the feeling of being on stage knowing how hard it was cannot compare to anything. To get there, find someone who has competed before to be a mentor. His or her knowledge will prove to be invaluable.

Click To Enlarge.
The Best Advice That I Can Give Anyone Who Wants To
Compete Is Just Do It.

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