Female Transformation Of The Week - Wendy Page.

Wendy started training simply to feel better and get some physical activity in her life. See how she boosted her energy and lost 24 pounds and 16% body fat! The weight and body fat loss was not the only thing affected. Check it out!

Before Before:
150 lbs
After After:
126 lbs


Vital Stats

Before
Height: 5' 8.5"
Weight: 150 lbs
Body Fat: 30%

After
Weight: 126 lbs
Body Fat: 14%


How I Did It

I am 5-foot-8 1/2 inches tall. When I began exercising I weighed 150 pounds and had 30% body fat. I began training just to feel better about myself and get some physical activity in my life. I work a desk job so I felt the need to boost my energy levels at the end of the day. My new trainer, Terry Stokes, told me that I had the potential to become a figure competitor. He is the best figure coach and the only figure specialist in the Buffalo NY area. I decided to take a shot at it.

I placed third in my first figure show. My end weight was 126 pounds and 14% body fat. In the three months that we dieted and the six total months we exercised, I lost 24 pounds and more than half my body fat. I am currently training for upcoming figure shows and I am studying to become a personal trainer.

Wendy
Click Image To Enlarge.
I Placed Third In My First Figure Show.

Working with Terry has changed my life in more ways than just competing. I have discovered a passion that I did not know that I had and a motivation and drive inside me unparalleled to anything I have ever felt before.

My plan is to enter my next competition leaner and more muscular and I know that it will happen.

Wendy Wendy Wendy
Click Image To Enlarge.
July 2, 2006 - August 25, 2006 - Competition.


What Is My Motivation

People ask me what my motivation is, why I am training for this. I am going to try to explain a little bit what this process means to me. This entire process is one of amazing self-discovery. I learn every day more and more about not just my physical capacity, but of the strength of my mind.

Wendy
Click Image To Enlarge.
Every Day I Learn More
About The Strength Of My Mind.

Bodybuilding.com Beanies Here.

I have discovered that your mind has an amazing power to push your body beyond the limits that you ever thought you could go. Your mind pushes you when you are beyond exhausted. Somehow, that "one more set" always happens.

I break things down into increments for myself. When we are super-setting a particularly difficult series, I always tell myself one more set, then it is one more set, then it is one more, until that time that it really was one more! And getting up at 5 a.m. has become a ritual for me too.

I am out before the sun comes up, and back at home probably before most people with a 9-5 schedule are even out of bed. I have already done intense cardio time. I will do it again in the evening after an intense training session.

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I eat, sleep, and breath exercise now. Every day begins with my workout schedule. Everything else gets scheduled around it, family, friends and even sometimes significant others.

Wendy
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I Eat, Sleep, And Breath Exercise Now.

I don't spend nearly as much time with my family and boyfriend that I want to, but I have to push for the greater good. I cannot eat dinner with my family and going over to people's houses for meals is very difficult. I bring my own food; I have to. Going out to eat is forbidden.

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One of the hardest things about this journey is that as soon as people know what you are working for, you are being scrutinized. Most are complimentary, but you never feel like what you do is enough. I have been watched since the beginning and probably not taken seriously by a lot of people. Eyes are on you, whether it is people watching your weight loss progress or questioning why you are going to lunch with them. "You can't eat that," they say.

Wendy
Click Image To Enlarge.
Weight Vest.

The satisfaction of the change in your body though is the most worthwhile part of the entire process. Every pound I lose, every point of body fat that goes is a point in the direction of success. But let's face it; success will only be determined at the end when I stand up on stage with numerous other women who have expelled the same amount of blood, sweat and tears and guess what? We all expect to win ...

Wendy
Click Image To Enlarge.
On The Bosu Ball With Heels!


Diet

Below are two of my diets. The first is from early on in my precontest preparation. The carbs are high, I'm full after every meal ... Life is good! The second diet is from the final weeks. Carbs are low, I'm never really full and I realize why my trainer told me this was going to be the most difficult thing I have ever done!

Wendy
Click Image To Enlarge.
Life Is Good!

Diet #1 (early in precontest phase)

    Protein: 38%
    Carbs: 44%
    Fat: 17%
    Cal: 1,514

    Meal #1:

    • Special K Cereal 1 cup
    • 1% Milk .5 cup
    • Apple 1 (med)

    Meal #2:

    • Yogurt 1 (60 cal)
    • Cottage Cheese ½ cup
    • Protein Powder 1 scoop
    • Peanut Butter 2 tsp
    • Chicken 45 grams

    Meal #3:

    • Chicken 70 g
    • Vegetables 100 grams
    • Cherries 100 grams
    • Wheat Bread 1 slice

    Meal #4:

    • Yogurt 1 (60 cal)
    • Cottage Cheese ½ cup
    • Sweet Potatoes 75 grams

    Meal #5:

    • Tilapia 150 grams
    • Vegetables 120 grams
    • Sweet Potatoes 75 grams

Diet #2 (late in precontest phase)

    Protein: 58%
    Carbs: 26%
    Fat: 16%
    Cal: 998

    Meal #1:

    • Egg whites 3
    • Sweet Potato 80 grams
    • Flax oil 1 teaspoon

    Meal #2:

    • Protein Powder 1 scoop
    • Sweet Potato 80 grams
    • Broccoli 100 grams

    Meal #3:

    • Chicken 83 grams
    • Broccoli 100 grams
    • Protein Powder 1 scoop

    Meal #4:

    • Chicken 83 grams
    • Broccoli 100 grams

    Meal #5:

    • Chicken 83 grams
    • Broccoli 100 grams

Competition Diet/Cardio Schedule:

Week Calories Per Day Calories Per Week Weekly Cardio Sessions Weekly Cardio Totals Pro/Carbs/Fats
July 1-7 1,500 10,500 3x30 min 90 min 35 /45/ 20
July 8-14 1,500 10,500 4x35 min 140 min 35/45/20
July 15-21 1,500 10,500 4x35 min 140 min 35/45/20
July 22-28 1,500 10,500 4x35 min 140 min 35/45/20
July 29 - Aug 4 1,400 9,800 4x45 min 180 min 40/45/15
Aug 5-11 1,400 9,800 4x45 min 180 min 40/45/15
Aug 12-18 1,300 9,100 5x45 min 225 min 45/40/15
Aug 19-25 1,300 9,100 5x45 min 225 min 45/40/15
Aug 26- Sept 1 1,300 9,100 5x55 min 275 min 45/40/15
Sept 2-8 1,200 8,400 5x55 min 275 min 50/35/15
Sept 9-15 1,200 8,400 5x55 min 275 min 50/35/15
Sept 16-22 1,100 7,700 6x55 min 330 min 50/35/15
Sept 23-29 1,100 7,700 6x55 min 330 min 55/30/15
Sept 30 - Oct 6 1,000 7,000 7x60 min 420 min 55/30/15
Oct 7-13 1,000 7,000 7x60 min 420 min 55/30/15
Oct 14-20 1,000 7,000 7x60 min 420 min 55/30/15

Wendy
Click Image To Enlarge.
Wendy Page.


My Workout

My trainer has developed workouts that reduce the amount of cardio needed to get ready for competitions.

They are a combination of resistance training and cardio. Below is one of the workouts that stripped 25 pounds. of body fat off me and dropped my body fat percentage from 30% to 14.5% in 12 weeks!

Superset #1:

  • Db flyes: 5 sets of 10
  • Plyometric pushups: 5 sets of 8-10
    • I literally roll off the bench onto the floor after doing flys and immediately began doing plyometric pushups. Rest 15 seconds and repeat 4 more times.

  • Punching the heavy bag: 3 rounds of 2 minutes each with a 30 sec. rest in between rounds. This sends my hart rate through the roof.

Wendy
Click Image To Enlarge.
Punching The Heavy Bag.

Superset #2:

  • Leg extension: 5 sets of 15-20 (drop sets)
  • Jump squats holding 10lb dumbbells: 5 sets of 12
    • This is an intense superset; I sometimes have to drop the dumbbells halfway through a set in order to reach 12 reps on my jump squats. Good luck trying to stand up after this one!

  • Rope jumping: 3 rounds of 2 minutes each, with a 30 sec. rest in between rounds

Superset #3:

  • Lat pulldown: 5 sets of 10
  • Db shoulder press: 5 sets of 12
    • As soon as I am finished with lat pull downs, my trainer hands me a pair of dumbbells and I begin shoulder presses. I do my shoulder presses standing up so that I can use my legs to push out those last few reps. I rest 30 sec. in between supersets.

  • Spin bike: (6 minutes). 1 minute all out sprint followed by 1 minute at a moderate speed. I repeat this 3 times for a total of 6 minutes.

Superset #4:

  • Standing cable row: (lats) 5 sets of 10
  • Lying hamstrings extensions (drop sets): 5 sets of 12-15
    • The hamstrings curls are done in a drop set fashion: I start each set heavy (with a weight I can only get 3-or-4 reps with) and my trainer lowers the weight stack by ten lbs. every few reps until I squeeze out at least 12 reps ... Tough!

The Finale:


You Could Be Our Next Transformation Of The Week!

Male
Male Transformation Of The Week.

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

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