Female Transformation Of The Week - Pamela Murray.

Pamela ballooned to a staggering 160 pounds and went from a size 8 to 14 in a short 6 months. In addition she had accepted that she couldn't change. Was this the final blow? Learn how she lost 34 pounds and now competes on stage!

Before Before:
160 lbs
After After:
117 lbs

Vital Stats

Name: Pamela Murray
E-mail: tpjmurray@msn.com
Age: 36
Height: 5' 1 1/2"

Weight: 160 lbs.
Body Fat: 34%
Size: 13/14

Weight: 117 lbs.
Body Fat: 20%
Size: 1/2

Why I Got Started

After having 2 children, one by vertical C-section, I just accepted the fact that I could never have a toned body, never mind a muscular physique. For years my lifestyle consisted of horrible eating habits partnered with no exercise and alcohol consumption every weekend.

3 years ago at age 33 I was 160 pounds and the heaviest I had ever been in my life. I can't say that I struggled with my weight because I never made a real effort to do something about it. I was one of those people who admired a muscular and totally fit physique but told myself "I could never do that."

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I Always Told Myself
"I Could Never Do That".

I had myself completely convinced that I didn't have the discipline or the willpower to achieve that type of physique. So I continued on with my horrible eating habits and lack of exercise. Why not eat and drink as much as I want if I "can't" do anything about my weight?

When I went from a pants size 8 to a size 14 and from 135 pounds to 160 lbs over the course of approximately 5-6 months I finally decided it was time to stop making excuses for why I couldn't eat right and exercise.

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It Was Time To Stop Making Excuses.

I was tired of being winded when I got to the top of the stairs. I was tired of being ... so tired all the time. I was tired of having to explain to my kids why I wouldn't put a swimsuit on so that I could go swimming with them.

Flexibility For Swimming!
Before you dive in and start counting laps, remember that just because swimming doesn't involve any impact on the joints, that doesn't mean joint flexibility is not important.
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I was tired of having to come up with an excuse as to why I was wearing pants instead of shorts on a hot and humid summer day. Most of all, I was tired of setting an incredibly unhealthy and irresponsible example for my kids. That's ultimately what made me push myself to lose weight.

How I Did It

My original goal was to lose approximately 30 lbs and get into shape. I had no idea how to even begin. So in January of 2005 I decided to hire a personal trainer in Nashua, NH (Michael Wilkie/Fit For Life Personal Training) to teach me the proper way to lose weight with weight training and by changing my diet completely.

Pam Pam
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Pamela Murray.

I had every reason to believe I would quit within a month or so given my history and lack of effort. Before I knew it, we were 3 months into training and I was approximately 20 pounds lighter and eating much healthier without even a 2nd thought.

I began weight training 4 times per week along with 30-45 minutes of cardio 4 times per week. As of October 2005, I lost a total of 34 pounds by eating 6 meals per day with protein and carbs included in every meal. I allowed myself one cheat meal per week which I chose to have on Saturday nights. My cheat meal usually consisted of pizza and dessert.

I continued training with Michael twice per week and on my own twice per week. This past May I decided that it was time for a new goal. I asked Michael to train me for my first figure competition which was being held in November.

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Pamela Murray.

Over the course of 6 months I went from 126 pounds and 24.3% body fat to 117 pounds and 15% body fat. I competed in the Novice Figure Short category in the INBF Monster Mash on 11/3 and placed 4th out of 8 women. I'm currently training for my 2nd INBF figure competition being held in May.

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Pamela Murray.

I achieved this goal with daily reassurance to myself that I am capable of this as well as endless support and encouragement from my family and friends. One of the most important things I've learned through all of this is that this is a total lifestyle change. This isn't something temporary or something that I start and stop. I also now use the word "diet" as a noun rather than a verb.

Sample Diet

My diet consists of a certain number of protein, carbs, fat and calories per day. These numbers are distributed throughout 6 meals per day with the focus of each meal being on protein and carbs. The number of protein and carbs that I consume each meal depends on when and if I'm weight training that day. My daily target numbers are:

Protein: 130g/day
Carbs: 155g/day
Fat: 30g/day
Calories: 1,410/day

Below is how I distribute the number of protein and carbs according to when I'm training:

Early Morning Workout/No Workout Day

    Meal # 1 (pre-workout meal): 25g protein, 30g carbs
    Meal # 2 (post workout meal): 25g protein, 30g carbs
    Meal # 3: 20g protein, 30g carbs
    Meal # 4: 20g protein, 30g carbs
    Meal # 5: 20g protein, 25g carbs
    Meal # 6: 20g protein, 10g carbs

Mid-Day Workout

    Meal # 1: 25g protein, 30g carbs
    Meal # 2: 25g protein, 30g carbs
    Meal # 3 (pre-workout meal): 20g protein, 30g carbs
    Meal # 4 (post workout meal): 20g protein, 30g carbs
    Meal # 5: 20g protein, 25g carbs
    Meal # 6: 20g protein, 10g carbs

P.M. Workout

    Meal # 1: 25g protein, 30g carbs
    Meal # 2: 20g protein, 30g carbs
    Meal # 3: 25g protein, 25g carbs
    Meal # 4: 20g protein, 10g carbs
    Meal # 5 (pre-workout): 20g protein, 30g carbs
    Meal # 6 (post workout): 20g protein, 30g carbs

My diet pretty much consists of the same foods everyday. Those foods are:

Here's how I put it all together according to my target numbers on a day when I'm either training first thing in the morning or not training at all:

    Meal # 1: (pre-workout) 25g pro, 30g carbs
    • Whey Protein
    • 1 slice of whole grain toast
    • 1 tbsp sugar free jam

    Meal # 2: (post workout) 25g pro, 30g carbs

    • MRP (Myoplex Lite) w/BCAA
    • 1/2 whole wheat English muffin
    • 1 tbsp natural peanut butter
    • 1 tbsp sugar free jam

    Meal # 3: 20g pro, 30g carbs

    • 4 oz. Fat free cottage cheese
    • 6 oz Dannon nonfat yogurt
    • 5 oz Dole frozen strawberries
    • 2 Barlean's fish oil softgels

    Meal # 4: 20g pro, 30g carbs

    • 3 cups salad
    • 3 oz boneless/skinless chicken breast
    • 4 oz baked baby red potatoes
    • 20g capers
    • 10g sundried tomatoes
    • 2 tbsp Newman's low fat sesame ginger dressing

    Meal # 5: 20g pro, 25g carbs

    • 1/4 cup oatmeal w/Splenda
    • MRP (Myoplex Lite)
    • 4 oz container of yogurt

    Meal # 6: 20g pro, 10g carbs

    • 3 cups salad
    • 3 oz chicken
    • 2 tbsp of sugar free balsamic vinaigrette dressing


I train 4 times per week hitting every body part once, abs 3 times per week (never consecutive days and never when they're sore) and cardio (usually the Stairmaster and once in a while the elliptical) 2-3 times per week for 30-45 minutes each. I'll stick with two cardios per week if my diet has been perfect.

I'll add the third cardio if I ate a little more than I should have over the weekend or had something that maybe I shouldn't have. I don't do the same routine on the same day every week.

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Pamela Murray.

Michael and I usually decide at the beginning of the week which body part we'll hit on which days. I do 4 sets of each exercise with the first set at 12 reps and the rest at 8-10 reps increasing the weight when possible with each set. Abs are done with any of these workouts or done alone three times per week with 8 sets at 20 reps each.

Here's a typical week for me:


Suggestions For Others

I've learned from experience that you can be your own worst enemy. Don't ever tell yourself you can't do this. Don't ever let anyone tell you you can't do this. What's helped me the most is setting goals for myself.

How Realistic Are My Goals?
This is my first ever attempt at cutting. I started the end of november, I figured I'd get an early start because I'm gonna have to figure all this out. I'm trying to go from (skin caliper determined) 19% BF at 222 pounds to 10%, if not lower, by the end of march. So basically I'm trying to lose 10% BF in 3-4 months. - CaptainSwole.
[ Click here to learn more. ]

Set short-term and long-term goals for yourself and post them somewhere that you'll see them every single day. Remind yourself everyday why you're doing this. Remember to give yourself credit for the progress that you've made no matter how small you may think it is at the time.

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Don't Ever Tell Yourself
You Can't Do This.

If you have a setback, learn from it and continue on toward your goal. You really can't imagine how rewarding it is to set what seems like an impossible goal for yourself and finally reach it after working so hard for it. It's overwhelming. As ironic as this is, one of my favorite pieces of advice came from fortune cookies.

"If at first you do succeed ... try something harder."

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