By: Wendy Page

Before: 150 lbs

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 ft 8 1/2 inches tall. When I began exercising I weighed 150 lbs 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 lbs and 14% body fat. In the three months that we dieted and the six total months we exercised, I lost 24 lbs and more than half my body fat. I am currently training for upcoming figure shows and I am studying to become a personal trainer.

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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.

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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.

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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.

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.

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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.

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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...

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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!

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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

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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 lbs. 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.

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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 a very intense superset; I sometimes have to drop the dumbbells half way 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:

2 minutes of jump roping, followed by 2 minutes of hitting the heavy bag, followed by a 2 minute sprint on the spin bike (no rest in between these exercises).

Click Here For A Printable Log Of My Workout.

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Wendy Page
wpage@skmgroup.com

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