Female Transformation Of The Week - Lara Bross.

Lara didn't realize her body had turned soft until after the birth of her son. Learn more about her amazing transformation as she goes on to lose almost 30 pounds and 20% body fat!

Before Before:
140 lbs
After After:
117 lbs

Vital Stats

Name: Lara Bross
Email: lara.bross@comcast.net

Weight: 140 lbs
Body Fat: 32%

Weight: 117 lbs
Body Fat: approx. 10%

Why I Got Started

It was after my son's birth and I was feeling like I had gotten a bit soft. Then, my mom and everyone on her side of the family suddenly started having health problems. My risk factors for some of these health problems, due to family history, startled me into thinking that I was a ticking time bomb.

To top it off, my husband remarked that my butt was getting big! When I had my body fat measured and my "Before" picture taken and shown to me, I realized I HAD to do something. I knew I had gotten soft but I really had no idea that I was overweight and out of shape.

How I Did It

I got a personal trainer and started making exercise a habit. After six months though, I noticed I wasn't really seeing much of a change. It was only when I took charge of my diet and cut out processed foods, lowered my carbohydrates, and increased my protein did I see my body begin to change. I lost most of the weight in the next six months and I started building muscle and I liked how it looked.

I had always dreamed of competing but never thought I'd really be able to. Once I dropped my weight, I started thinking about it more. I checked out a show and I was hooked. Around this time, we nearly lost my mother (at 60!) and I started thinking life is just too short. I knew if I was ever going to do it, the time had come.

While training for competition, I surprisingly found that the affects of having tangible goals and feeling great physically, spilled over into other parts of my life: I found self-determination and passion for life - I was smiling and joking more, I was more organized, etc. This discovery helped me decide others could benefit from this spillover effect, so I got certified as Personal Trainer last year.

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Lara Bross.

In Sept of '05, I tore my ACL and had back-to-back surgeries for my ACL and a hernia repair. Once I recovered from the surgeries, I started training with IFBB pro, Rashid "Roc" Shabazz. With Roc's help and lots of hard work and dieting, I placed first in Master's class in August of '06 at the NPC Coastal show. I competed at the Jr. USA in '07 and hope to do one more national-level show with a Master's class this year.

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Rashid "Roc" Shabazz.


I use Isopure No Carb protein powder, glutamine, and Branched-Chain Amino Acids to help build muscle and also retain it when dieting for a show.

A Sample Week Of An Off-Season Diet

    Meal 1: 7:30 AM

    • 1/2 cup rolled oats, cooked with cinnamon and Splenda
    • 3/4 cup liquid egg whites omelet

    Meal 2: 10:30 AM

    • 4 oz cooked chicken
    • 1/2 c brown rice

    Meal 3: 12:30 PM

    • same as Meal 2

    Meal 4: 3PM

    • 4 oz orange roughy
    • 3 oz raw spinach

    Meal 5: 5:30PM

    • Same as Meal 4

    Meal 6: 8:30 PM

    • Homemade protein pudding "treat" (1 1/2 scoops of chocolate Isopure protein powder, 5 grams cocoa powder, 2 grams cinnamon, 4 grams sliced almonds, 6 teaspoons water, and 2 packets of Splenda. Freeze for an 2 hours and thaw for 10 minutes - Tastes like brownie batter!!)

    Meal 7: 11PM

    • 2 Tablespoons organic, no sodium peanut butter

A Sample Week Of Training

30 minutes of high-intensity, interval cardio 3 times a week - high intensity for 1 minute, low intensity for 1 minute, on step mill or treadmill.

Weight training 4 days per week, lots of supersets with little/no rest to keep the intensity cranked, broken down as follows:

-> Monday - Legs/Abs:

-> Tuesday - Chest & Arms:

-> Wednesday - Cardio Only:

-> Thursday - Shoulders/Back/Abs:

-> Friday - Legs/Abs:

-> Saturday - Rest

-> Sunday - Cardio Only

    Stretching for 10 minutes after each weight training session

Suggestions For Others

Consistency is key - you should not expect instant results, but if you keep at it the results will happen and you can reach your goals. Think of it like needlepoint - each stitch doesn't add much, but over time you will see a bigger picture starting to emerge.

Clean up the diet! The biggest factor to changing your body's appearance is DIET. You can work out all you want, but you won't see the muscle if it is covered by a layer of fat. Eating clean and eating often supports a healthy metabolism and puts you in fat loss mode!

A positive mental attitude affects everything!! Stress can mess up all your hard work, so make sure to find ways to keep it maintained. Take it one minute/one rep at a time when things get hard. Make sure to SMILE and have FUN!

You Could Be Our Next Transformation Of The Week!

Male Transformation Of The Week.

No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
Female Transformation Of The Week.

Through with giving excuses, these ladies have given themselves the bodies they always wanted!