By: Female Transformation Of The Week

Before: 288 lbs

After: 148 lbs

Vital Stats

Name: Kelly Harsha
Email: Kelliharsha@yahoo.com

Before:
Weight: 288 lbs

After:
Weight: 148 lbs

Why I Got Started

To be completely honest, I was sick and tired of wearing a bigger size than my husband! I was so insecure about my weight, and believe it or not I am still insecure about my weight. I knew that I had to make a change, but that change had to come within.

Click Image To Enlarge.
I Knew That I Had To Make A Change.

How I Did It

I started weight watchers in November of 2002, and that decided that I ultimately wanted to compete. So February 2007 I started to train for my first bodybuilding and figure competition. Eating high protein and low carb diet, and working out 6-7 days a week with lots of dedication!

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I Started To Train For My First Competition.

Supplements

• Fish Oil
• Calcium
• Antioxidant
• Vitamin C
• Cla
• Potassium
• Whey Protein
• Egg Whites International
• Stimulant X
• Kre-a-fem

Diet

Meal 1: Breakfast
• ½ cup oatmeal
• 6-7 egg whites

Meal 2: Post-Workout

• Whey protein shake
• Water
• Apple/banana

Meal 3: Lunch

• Chicken breast
• Brown rice/sweet potato

Meal 4: Snack

• Whey protein shake
• Water
• Apple/banana

Meal 5: Dinner

• Lean steak/fish/chicken
• Broccoli/green beans

Meal 6: Before Bed

• Protein shake/fat free cottage cheese

Training

Monday: Chest
• Dumbbell Bench Press: 3-5 x 10-15
• Dumbbell Flyes: 3-5 x 10-15
• Cable Crossover: 3-5 x 10-15
• Barbell Bench Press: 3-5 x 10-15

Click Here For A Printable Log Of Monday: Chest.

Tuesday: Arms
• Dumbbell Curls: 3-5 x 10-15
• Barbell Curls: 3-5 x 10-15
• Cable Curls: 3-5 x 10-15
• Triceps Pushdowns: 3-5 x 10-15
• Seated Triceps Press: 3-5 x 10-15

Click Here For A Printable Log Of Tuesday: Arms.

Wednesday: Legs
• Barbell Squats: 3-5 x 10-15
• Dumbbell Lunges: 3-5 x 10-15
• Seated Leg Curl: 3-5 x 10-15
• Seated Calf Raise: 3-5 x 10-15
• Thigh Abductor: 3-5 x 10-15
• Thigh Adductor: 3-5 x 10-15

Click Here For A Printable Log Of Wednesday: Legs.

Thursday: Shoulders
• Dumbbell Shoulder Press: 3-5 x 10-15
• Military Press: 3-5 x 10-15
• Reverse Flyes: 3-5 x 10-15

Click Here For A Printable Log Of Thursday: Shoulders.

Friday: Back
• Seated Cable Row: 3-5 x 10-15
• Lat Pulldowns: 3-5 x 10-15

Click Here For A Printable Log Of Friday: Back.

Suggestions For Others

Never give up. If you can see it and you believe it, then you can achieve it and be it! Always ask for help if your not sure about something. It's better to ask and be sure, than to not ask and be doing the exercise wrong!

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Never Give Up.

You Could Be Our Next Transformation Of The Week!

Male Transformations. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!

Female Transformations. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again!

Female Transformation Of The Week
femaletransformations@bodybuilding.com

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