By: Stephanie Greiner

Name: Stephanie Greiner
Age: 31
Height: 5'10"
Weight (before): 270 lbs
Weight (after): 147 lbs

Before Weight: 270 October 2000

After Weight: 147 November 2004

(Click To Enlarge Photos)

Why I Got Started

I was so depressed over how bad I looked and how out of shape I was. I couldn't even walk up a flight of stairs without getting out of breath. I was also having trouble handling being on my feet for 12 hours at work. I knew that I had to do something about it now or things would only get worse for me as I got older.

My Goals & Achievements

My original goal when I started working out was just to lose weight. I wanted to get down to a healthier weight. However, I actually started enjoying exercise and this motivated me to continue my weight loss efforts.

Never in my imagination when I began my weight loss journey in 2000...did I think I would now be in such good shape! I have always thought fitness women looked so incredible and wanted to look that way myself! This was probably my strongest motivator.

I started my working out and losing weight in October of 2000 weighing in at 270 lbs and wearing a size 24! Not sure what my bodyfat percent was at that time, but I'm sure it was pretty high! I was 27 in my 'before' photo and I am currently 31 years old.

The beginning of this year ('04) I weighed 193 lbs and wore a size 14. I have been working with Kim Oddo for my nutrition/supplements/training for the past 4 months and am now a size 6. I have 14% bodyfat and weigh 147 lbs.

	An Interview With Top Trainer & Nutritionist Kim Oddo! Kim Oddo shares how he got started in the industry and tips on choosing a trainer that's right for you. He is currently working with super star Monica Brant on her upcoming Arnold Classic figure competition. [ Click here to learn more. ]

The biggest change isn't on the outside. It is impossible to change as much I have and not change on the inside, too. My self-esteem and self-confidence are much higher. I also know that I can do anything in life that I set my mind to doing.

How I Did It

Following a structured eating program, weight training, and lots of cardio! I started with Weight Watchers then moved onto a local nutritionist.

I am currently working with Kim Oddo and have seen the greatest results from his program! I also go to a personal trainer twice a week and she pushes me hard with the weights!

The following photos were taken in August 2004 before I began working with Kim Oddo.

My Workout Plan

Cardio - 6-7 days a week for 50 minutes, keeping intensity high.

Day 1 - Chest/Arms

• Olympic Chest Press - 3 sets of 15
  
• Dumbbell Flyes - 3 sets of 15
  
• Low Cable Crossover - 2 sets of 15
  
• Dumbbell Concentration Curls - 3 sets of 10
  
• EZ Bar Preacher Curls - 3 sets of 15
  
• Tricep Kickbacks - 3 sets of 15
  
• EZ Bar Skullcrushers - 3 sets of 15
  
• Abs - 3 sets of 30

Click here for a printable workout.

Day 2 - Back

• Assisted Pullups - 3 sets of 10
  
• T-Bar Rows - 3 sets - 15, 12, 10
  
• Lat Pulldowns - 3 sets - 15, 12, 10
  
• Seated Rows - 3 sets of 12
  
• Abs - 3 sets of 30

Click here for a printable workout.

Day 3 - Legs

• Dumbbell Squats - 3 sets of 10
  
• Leg Extensions - 3 sets of 15
  
• Leg Press - 3 sets of 15
  
• Hamstring Curls - 3 sets of 15
  
• Dumbbell Calf Raises - 3 sets of 25
  
• Seated Calf Raises - 3 sets of 15
  

Click here for a printable workout.

Day 4 - Shoulders

• Barbell Overhead Press - 3 sets - 15, 12, 10
  
• Dumbbell Overhead Press - 3 sets of 12
  
• Dumbbell Side Raises - 3 sets - 15, 12, 10
  
• DB Reverse Flyes - 3 sets of 12
  
• Abs - 3 sets of 30

Click here for a printable workout.

My Sample Meal/Supplement Plan

Meal 1 - One Scoop Of Protein Powder, Oats & Natural Peanut Butter

Meal 2 - 4 Egg Whites, Oats

Meal 3 - Chicken, Broccoli & Rice

Meal 4 - Chicken & Rice Cakes

Meal 5 - Shrimp, Green Beans & Salad

Meal 6 - One Scoop Of Protein Powder

Supplements I Take Iinclude:

• Multi-vitamin
• Fat-burners
• Glutamine
• BCAA's
• Vitamin E

My Future Plans

I am currently trying to put on muscle for the next 3 months which is my off-season. After the 3 months are up, I will begin precontest dieting/training as I am looking to compete in the NPC Pittsburgh Figure Competition in May 2005.

	A Unified Theory Of Nutrition! In this article I attempt to unify seemingly incompatible or opposing views regarding nutrition, namely, what is probably the longest running debate in the nutritional sciences: calories vs. macro nutrients. [ Click here to learn more. ]

Anyone who wishes to see continuing photos of my progress can view my website www.stephaniegreiner.net as I will be posting photos of my continuing progress along the way up to my first contest!

More Pics:

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Stephanie Greiner
stephlg@ptd.net

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