Bodybuilding.com - Transformation Of The Week - Heather Pedigo.

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Did you know?
Heather felt she could not compete with the 5' 5 120 Lb. fitness athletes so she decided to go the other way. She succeeded!

Heather has made an amazing transformation where she went from skinny to very muscular. You will see how and why she did it right here!

Transformation Of The Week - Heather Pedigo.

By: Heather Pedigo

Before:
150 lbs
Feb. 2000

After:
180 lbs
April 2005

Vital Stats

Name: Heather Pedigo
Weight Before: 150 lbs
Weight After: 180 lbs
Bodyfat Before: 20%
Bodyfat After: 8%
Biceps Before: 11 in.
Biceps After: 16.5 in.
Calves Before: 13 in.
Calves After: 17.5 in.

Why I Got Started

We took a trip to the Arnold Classic. I wanted to look like the fitness models I saw there. Physically impossible. Most of them are 5'5 or shorter and 120 lbs. I am nearly 6 feet tall and 150 on my skinniest day. So I figured I would try to be as strong and muscular as I could, and it only took a few months to see I was born to be big!

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I Was Born To Be Big!

How I Did It

My husband was/is a personal trainer; he has never "trained" me, but has taught me everything I know about lifting. Lots of heavy weights, not missing workouts, dedication, discipline and diet (eating enough to grow).

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Couples Training!
Is it possible for males and females to make successful training partners in the gym? Can rewards be found through a couples approach to training that is unattainable with an individual effort?
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Supplements

Elite protein powder by Dymatize
Lean Out by Beverly International
Energy Reserve by Beverly International
7 Keto by Beverly International
Muscularity by Beverly International
Labrada Charge Fat Burner

Sample Week Of Diet (Contest)

M, T, TH, F

Meal One:

6 egg whites
1 can green beans (no salt)
Meal Two:

Salad with Flax oil and vinegar
6 oz chicken
1 can green beans
Meal Three:

6 oz tuna
1 can green beans
Meal Four:

Elite Protein Shake (butter cream toffee is my favorite!)
Post workout
Meal Five:

6 oz chicken or extra lean ground beef
2 cups of veggies (zucchini, mushrooms, red peppers)
Meal Six:

6 oz chicken or Elite Protein Shake

Wednesday:

Same as above adding 2 rice cakes to post workout meal

Saturday & Sunday:

Same as M, T, TH, FR adding 1 serving Cream of Wheat to meal 1.

Training

Monday: Chest & Shoulders.

Warm-up: Chest Press machine 2 sets 15-25 reps
Chest Press Machine 3 sets 10 reps
Flat or Incline DB Presses 3 sets 10 reps
Pec Deck or Flyes 3 sets 10 reps
Shoulder Presses 3 sets 10 reps
Lateral Raises 3 sets 10 reps
Upright Rows 3 sets 10 reps
Rear Delt Raise 3 sets 10 reps

print Click Here For A Printable Log Of Monday Workout.

Tuesday: Off.

Wednesday: Back & Hamstrings.

Pullups As many as possible
Lat Pulldowns 4 sets 10 reps
Deadlifts 3-4 sets 8-10 reps
Row (DB or Barbell) 3 sets 10 reps
Straight Arm Pulldowns 3 sets 10 reps
Hamstring Curls 3 sets 10 reps
Stiff-Leg Deadlifts 3 sets 10 reps

print Click Here For A Printable Log Of Wednesday Workout.

Thursday: Off.

Friday: Arms.

DB Bicep Curls 2 warm-up sets 15 reps
DB Bicep Curls 3 sets 10 reps
EZ Bar Curls 3 sets 10 reps
Cable Curls 3 sets 10 reps
Overhead DB Press 3 sets 10 reps
Head Crushers 3 sets 10 reps
Cable Pushdown 3 sets 10 reps

*Sometimes we would superset a bicep exercise with a triceps exercise.

print Click Here For A Printable Log Of Friday Workout.

Saturday: Legs.

Leg Extensions 5 sets 10-15 reps
Squats 3 sets 15 reps
Press or Hacks 3 sets 10 reps
Leg Curls 3 sets 10 reps
Walking Lunges 3 sets 10 reps
Calf Raises 2 rounds

*Reps are 15, 15, 8, 8, 8 with 10 second rest between then immediately 50 bodyweight lifts = 1 "round" (15 reps, rest 10 seconds, 15 reps rest 10 seconds, 8 reps, rest 10 seconds, etc.)(Usually most exercises were giant sets).

print Click Here For A Printable Log Of Saturday Workout.

Sunday: Off.

Suggestions For Others

Be disciplined. Anyone can say they are going to change, but you have to take action to actually do it! Be a do-er not a talker! Once you reach your goals, help others.

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Be A Do-er Not A Talker!

Remember how many questions you had when you were just starting. Be patient. Results take time, but you will never get there if you don't keep trying. The best advice I can give is straight from The New Testament in the Words of Jesus "Love God" and "Love one another" Matthew 22: 37-39.

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