Katie Added 16 Pounds Of Lean Muscle And Shed 7% Body Fat To Sculpt A Healthy, Strong Figure!

Katie was worried she would be skinny and lanky for the rest of her life. Find out how she took control of her body and her health while adding 16 pounds of lean muscle and cutting body fat!

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Vital Stats
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Name: Katie Hedrick

Katie Hedrick Katie Hedrick

Before:

Age:
18
Height:
5'7"
Weight:
116 lbs
Body Fat:
23%

After:

Age:
19
Height:
5'7"
Weight:
132 lbs
Body Fat:
16%

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Why I Got Started
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I decided to change my body because I wanted a change and finally realized that going to the gym can actually give you more curves and a better body shape! I feel so much more healthy and confident now.

Before I started training I felt like I just looked skinny and lanky, but I didn't know how to change that while remaining in good shape. Once I realized that weight training could give me the body I wanted I was really motivated to hit the gym. Now I am still "skinny" but I have curves and am way healthier!

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How I Did It
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My boyfriend's family got me started because they thought I would do well in bikini competitions. They had previously done competitions and were willing to train me and give me the knowledge I needed to compete and get healthy.

My boyfriend's sister asked me what I thought about it and showed me pictures of other bikini gals and it sparked my interest once I saw what I could look like. I was hesitant at first because of the dieting. It was hard to eat well, but I got into it after a month or two.

I used to eat hot dogs and fast food everyday and never thought I was capable of "dieting." I thought it over for a couple weeks and decided to take the plunge. I have been hooked ever since and love seeing the differences in my body and my confidence.

I was 116 pounds and I am now 132 pounds. I have lost fat and gained a ton of muscle. I didn't realize how skinny I was at the time and how working out could give you curves. I love it.

I started training about 6-or-7 months ago doing weight lifting and cardio. I have been pretty consistent with my training with only little "breaks" with the dieting between competitions.

I have been hitting the gym the whole time, though. I work out every part of my body, working on individual muscle groups each day. I constantly find new exercises and healthy recipes to continue to reach my "dream" body.

I Have Been Hooked Ever Since And Love Seeing The Differences In My Body And My Confidence I Have Been Hooked Ever Since And Love Seeing The Differences In My Body And My Confidence
+ Click To Enlarge.
I Have Been Hooked Ever Since And Love Seeing The Differences
In My Body And My Confidence.

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Supplements
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Note: Supplements schedule and dosages listed below in Diet Section.

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Diet
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

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Training
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TERMS YOU'LL NEED TO KNOW
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Monday: Rest

Tuesday: Cardio

  • 30 minutes of Cardio on Stair Stepper and Bike with Speed Intervals

Wednesday: Triceps/Traps/Abs

Thursday: Back/Hip Adductors/Abductors/Abs

Friday: Legs

Saturday: Rest

Sunday: Biceps/Shoulders/Abs

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Suggestions For Others
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My biggest suggestion for others that want to better their bodies is confidence. Confidence is key for anything you can do. But for training, you need that confidence to keep you going and feel good about yourself. It will keep you going to the gym and feeling positive about the changes you are making to your body.

Another suggestion I have is to take monthly pictures of yourself so you can see your improvements. That has helped me to stay motivated and to keep dieting and working out.


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