Transformation Of The Month - Kali Williams.

See how she lost more than 30 pounds!

Name: Kali Williams
Age: 21
Weight (before): 164 lbs
Bodyfat (before): approx. 30%
Weight (after): 130 lbs
Bodyfat (after): approx. 14%

Weight: 164
Bodyfat %: 30
Weight: 130
Bodyfat %: 14

(Click To Enlarge)

Why I Got Started

I competed in my first figure competition last April in Lakewood, Ohio. It was the Natural Ohio Drug Tested Bodybuilding, Fitness, and Figure Championships. This year I wanted to compete in the same show and my goal was to improve my conditioning. My diet began on January 6, 2003, and I weighed 164 pounds.

How I Did It

It definitely was a rough road at times. Dieting for competition is never easy, especially when you are constantly tempted by the food that always surrounds you. But, I knew what my goal was and nothing was going to stand in my way. I had a VERY good support system both at work and at home.

Since I had so much weight to lose, I set short-term goals as to how much weight I needed to lose. For example, by February 6, I had wanted to lose at least 10 pounds. Things are much easier when broken down into short-term goals. The most important thing is to remember your goal(s) and star FOCUSED!


I used Animal Pak from Universal Nutrition, Dymetadrine Extreme from AST, EAS Simply Protein, MuscleMilk from Cytosport, and Taraxatone from Cytodyne Technologies (right before the show).


Obviously, my diet changed a bit throughout the 12 weeks. Basically it consisted of 5 meals a day:

    Meal 1: 4-5 egg whites, 1/C oatmeal
    Meal 2: 4oz grilled chicken, 1/2C rice or 4oz potato
    Meal 3: 4oz grilled chicken or tuna, 1C green veggie
    Meal 4: 4oz grilled chicken or tuna, 1C green veggie, 1/2C Or 4oz potato
    Meal 5: protein shake or 4-5 egg whites

And of course, at least one gallon of water every day. My carbs were cycled during the 12 weeks. One day I would eat the diet listed as is, on the following day I would cut out the potato and rice. I have found that works well for me.

More Before & After Pics

I really only had one cheat meal during the 12 weeks. After 4 weeks I had pizza from Pizza Hut. It was absolutely delicious!


I trained 4 days per week training chest/triceps, back/biceps, quads and shoulders/hamstrings. Following every workout I did a circuit twice through consisting of:

  • Standing single leg calf raises, no weight, 30-35 reps
  • V-ups (abs) 30-35 reps
  • Butt Blaster-25lbs, 20-25 reps

Throughout the 12 weeks we changed things up a little in terms of my training (and diet) because I am still trying to figure out what works best for my body. You never know what works unless you experiment!

My training consisted of 3-4 sets per body part, light weight and high reps (anywhere from 15-50 reps). Cardio was done every morning from 45-60 minutes. About three weeks out I added another cardio session of 25-30 minutes immediately after my workouts.

Suggestions For Others

Like I mentioned before, it is much easier if you set short-term goals for yourself instead of trying to tackle everything at once. At first I was overwhelmed with the amount of weight I knew I needed to lose, but breaking it down into losing a few pounds at a time made it much easier to handle. Also, surrounding yourself with positive people who understand what you are trying to accomplish makes things a bit easier also.

There were many times when I got frustrated and overwhelmed. When dieting for a competition, it would make it much easier if that was the only thing you have to deal with on a day-to-day basis. But, there are many other things that you have to focus on such as school, work, family, friends and of course trying to maintain some sort of social life. Stay focused, stay intense, and you will reach your goal!

More Pics

(The first three are 5 weeks from my contest and the last two are the day of).

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