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 By: Tosha Heitmann
Name: Tosha Heitmann
Before: 10-21-06
After: 09-22-07
I struggled with self-confidence and low self-esteem my whole life. I didn't like the way I looked. My freshman and sophomore years of college I didn't care what I did to look better and ended up starving myself for days, living on cardio, and binge eating. I lost weight and everyone said I looked great. It was encouraging to hear that I was making progress but in the back of my mind, I knew I was only hurting myself.
It was not until going into the summer of my last year of college that I was encouraged to change into a healthier lifestyle before I really ended up hurting myself. That summer, I went to live with my sister in Minneapolis for work experience. During that time, my sister was constantly watching my eating habits and workout routine. She realized what I was doing and would not allow the damage of overtraining and not eating to continue.
  Click Image To Enlarge.I Really Ended Up Hurting Myself. She introduced me to the Body for Life program, 5k races, and sprint triathlons. It was great to eat healthy and have the goals to be an athlete in the races. However, my body rebounded off the lifestyle I had been living and I gained weight quickly. Throughout all this time, I still did not have a positive body image.
My sister took me to my first natural bodybuilding/figure show in April 2006. I wanted to be that girl on stage with the beautiful physique. I wanted the muscle and the healthy body that these athletes had. I was tired of being unhappy with my body. I got the thought in my head that I could possibly compete, but I really did not believe in myself enough to express my desire to compete.
In October 2006, I decided if these athletes could achieve this awesome physique naturally without taking steroids and other drugs I could too. I decided then that I was going to be a natural physique competitor and I was going to do it to the best of my ability. I began to talk with other natural competitors from the OCB website forum. This is when I started working with Sean "Sully" Sullivan.
 Click Image To Enlarge.Tosha Heitmann. It took a lot of pain, sweat, and tears but this past year of my life has been the best decision I have made. Not only have I achieved the best shape of my life, I have exponentially increased my knowledge of healthy living.
I cannot wait to eventually work with others and share the knowledge and experience I have gained, as well as continue to improve my physique. I have my sister, trainer Sully, the world of natural bodybuilding, and my boyfriend Zack to thank for completely changing my life.
 Click Image To Enlarge.Tosha And Her Boyfriend Zack. I am now a healthy, natural physique competitor that has positive self-esteem and self-confidence. I have transformed my life and body in less than a year to one that I can happily say I will live with for a long time and continue to improve.
My diet throughout the past year has changed almost every 4-6 weeks to add variety and keep my body guessing at what I am doing. Below is a sample of what I did for part of my competition diet. I was working with cycling carbs every 3 days to try to burn some more fat.
2 grapefruit
1 cup veggies 7 almonds
1 cup veggies
2 cup lettuce Day 2
2 grapefruit
2 grapefruit
1 cup veggies 7 almonds
1 cup veggies 7 almonds
2 cup lettuce Day 3
2 grapefruit
1 cup veggies 7 almonds
1 cup veggies 7 almonds
1 cup veggies
6oz sweet potato 1 banana 1 cup veggies Now, into my off-season I have a macro breakdown roughly of 160g protein, 100g Carb, 50g fats and around 1650-1750 calories.
 Click Image To Enlarge.Tosha Heitmann.
Throughout my transformation year, I was on several different training programs depending on what I needed to focus on. My training typically changed every 4-6 weeks. Pre-contest I did a lot of circuit training. Here is a sample of some of the circuits I utilized. A circuit was completed two times with no (or very little) rest between exercises.
A2. Hack Squat (quad) A3. Cable Row (back) A4. Leg Curl (hammy) A5. Knee Raise (ab)
CIRCUIT B (15-20 reps per set)
B2. Lunge (quad) B3. Close-Grip Chin (upper back pulling, chin pulldown) B4. Deadlift (Any deadlift variation) B5. Incline Situp (ab)
CIRCUIT C (15-20 reps per set)
C2. Calf Raise (calves) C3. Triceps Extension (triceps) C4. Crunch On Exercise Ball (abs) C5. Upright Row (traps)
After a week to two weeks on these circuits I would combine them so I would do 2 circuits of A and B in a day to up the intensity as I progressed towards the competition date. For cardio, I was doing at least 5 sessions per week of 40 minutes. Now into off-season training I have a 4 days split and am working on growth.
tempo 3-0-3-0 rest 90 seconds
no lockout superset with
no lockout rest 90 seconds between supersets
rest 1 min
vary foot position each set
hold stretch and contract for 5 seconds each
tempo 3-0-3-0 rest 1 min. between sets
tempo 3-0-3-0 rest 1 min. between sets
superset with
rest 1 min. between supersets
superset with
rest 1 min.
Cardio is 3 sessions a week: 2 moderate 30-minute sessions and 1 HIIT session at 20 minutes.
Off Season
Calcium Whey BCAA's Supercharge Omega 3-6-9 Elastimin
Always, always, always, believe in yourself and you can accomplish anything. The first person you have to make happy is yourself. Accomplish your happiness and all you can do is succeed. Surround yourself with positive thoughts and people. There is no limit to what you can accomplish if you believe in yourself and follow your dreams. Supplements are only supplements, to make it all you need is your hard work, dedication, and healthy eating. Dream big... Train hard.
 Click Image To Enlarge.Tosha Heitmann. 
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