Body Transformation: Terra Koupal Cut 25 Percent Body Fat!

Terra stepped back from gourmet meals covered in butter and learned to use food as fuel. See how the diet changes coupled with persistent exercise helped Terra lost 25 percent body fat!

Why I decided to transform

I weighed 168 pounds and was very unhealthy when I started my journey. After college, I became comfortable cooking very unhealthy and wasn't active anymore. I come from a family which loves to cook huge dinners in butter. I always planned my day around my next meal and ate everything I piled on my plate.

Last year, I decided to transform my life and started doing lots of research about food and nutrition and how it correlated to my well-being. I started using food as fuel for my body instead of a reason to be social or feel satisfied.

My new diet transformed my physical appearance. I ate more throughout the day but lost inches around my waist and built a powerful physique.

Before /// 168 lbs
After /// 116 lbs
AGE 29 / HEIGHT 5'3" / BODY FAT 38%
AGE 30 / HEIGHT 5'3" / BODY FAT 13%
Post To Fitboard

How I accomplished my goals

In June 2012, I switched from eating very little to eating 6-7 times per day. The change in nutrition, along with the help of supplements and weight training, helped me win my height class at my first competition in September 2012. I went into the competition weighing the same as I did in June, but my body fat percentage was far lower. This showed how unimportant the scale is when you eat clean, train hard, and utilize supplements to build a beautiful body.

Cool Fact

Terra is passionate about hunting and fishing. She's a champion
turkey caller and specializes in bow hunting!

After my first show, I placed third in two regional shows and first in the short class at another show to gain pro status in the NANBF. Sometimes I look at photos and still can't believe the judges chose me. I feel blessed to stand on stage with such beautiful people.

It's important to have a team of friends, family, and teammates to reach out to when you need it. There are times when I feel doubt and wonder how I won Ms. Natural Minnesota 2013. I want to continue growing and getting better for myself and the fitness industry.

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Supplements that helped me through the journey

With Meal 5

Diet plan that guided my transformation

Meal 1: Post-workout
Meal 2
Meal 3
  • Tilapia Tilapia

    1 serving

  • Steamed Green Veggies Steamed Green Veggies

    1/2 cup

  • almonds Almonds

    1 oz

Meal 5

Training regimen that kept me on track

Day 1: Biceps/Triceps/Cardio
Day 2: Legs
Day 3: Chest
Day 4: Back
Day 5: Shoulders
Day 6: Rest
Day 7: Legs

What aspect challenged me the most

"Be patient with your mind and body."

Nutrition is the most challenging aspect. I always look for new ways to incorporate healthy eating into my daily routine. My dad's family is excellent at cooking but doesn't use the healthiest ingredients.

It has been a challenge to utilize what I've learned to transform their recipes into ones I can eat that still taste good.

My future fitness plans

I'm competing in Las Vegas, Nevada, this winter and hope to inspire others with my weight-loss success.

Suggestions for aspiring transformers

  • Utilize the people you trust most.
  • Share your goals with others to hold you accountable.
  • Be prepared and have a plan in place.
  • Treat yourself with new workout clothes and celebrate your successes.
  • Be patient with your mind and body.
  • Write down your goals and revisit them often.

How helped me reach my goals helped me stay motivated and on track. I love reading about the fitness successes of others. I also enjoy the recipes for new ways to cook food.

Terra's Top 5 Gym Tracks

  1. "White Trash Millionaire" by Blackstone Cherry
  2. "How You Remind Me" by Nickelback
  3. "Hate My Life" by Theory Of A Deadman
  4. "It's Not My Time" by 3 Doors Down
  5. "Down With The Sickness" by Disturbed