Body Transformation: Alyssa Coppolino Cut Down And Hardened Up!

Powerlifting brought Alyssa to the forefront of intense training. See how physique competitions forced her to recalibrate nutrition and lifting habits in order to succeed!

Why I decided to transform

I played varsity soccer for my university but had no way to quench my competitive thirst when my career ended, so I started dabbling in powerlifting to improve my main lifts. I wanted to be a ripped chick in the gym with an incredible strength base, but as a female, I wanted to improve my appearance too.

While training for powerlifting, I trained to eat instead of eating to train, which was a bad cycle. I was dating a strongman who ate whatever, whenever he wanted. Naturally, I ate whatever he did and became heavy.

How I accomplished my goals

One spring, I supported a friend at a bodybuilding show when it hit me that I wanted to compete. The ladies looked incredible, strong, athletic, and feminine. I looked up coaches in my area that night and started training to compete in figure.

I trained for a year to prep for the same show where I saw the amazing ladies. However, I discovered that I suffered from IBS. Heavy proteins and high-fiber vegetables halted my progress. I also self-diagnosed myself with low stomach acid, which I solved with hydrochloric acid. I started training again, competed in my first show, and placed 5-out-of-15. My critiques were that I was too big, which was a good problem in my eyes.

Before /// 170 lbs
After /// 153 lbs
AGE 23 / HEIGHT 5'5" / BODY FAT 30%
AGE 25 / HEIGHT 5'5" / BODY FAT 10%
Post To Fitboard

I followed Dana Linn Bailey for years until she got serious attention and she was a huge inspiration. After my show, I took a year off to build more size so I could compete in physique

I trained heavy and hard, gained 10 pounds of muscle, and stepped on stage feeling great. However, the judges made an example out of me by saying I was too big. I was disappointed but went into the competition with the body I wanted and felt proud.

My transformation shifted gears and I taught myself to shirk down for physique. It's been a tough battle to train and eat differently. It took me two years to fully grasp the training and nutrition required to accomplish my physique goal. I'm now working to bring down my lower body and maintain my back and shoulders.

It took my family time to understand my new passion, but now they're fully supportive. I never thought about quitting because I loved the sport and the process. My boyfriend then—he's my fiance now—has been incredibly supportive through tough days, bad coaches, and low-carb diets. He always has helpful, loving, and supportive advice for me and I'm grateful for him.

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Supplements that helped me through the journey


Diet plan that guided my transformation

Here's my cutting diet.

Meal 1
Meal 2
Meal 3: Pre-workout
Meal 4: Post-workout
Meal 5
Meal 6

Training regimen that kept me on track

This is my training regimen four months out from a physique show.

Day 1
Day 2: Full Body
Perform 12 burpees between exercises

Day 3: Legs
Day 4: Full Body
Perform 14 burpees between exercises

Day 5: Full Body

What aspect challenged me the most

"It's about consistently waking up and focusing on your goal. Don't have a Plan B because it detracts from Plan A."

It was hard to reduce the amount I ate and become strict with my diet. I now see food as fuel. Because I have to reduce my size, especially in my quads, training seems difficult. In essence, I now have to train to shrink.

My future fitness plans

I'm currently opening another location for my gym and my online nutrition and training business with my fiance is doing well.

I would love to eventually step on the Olympia stage and be the best athlete I can be. Landing a magazine spot would be wonderful, but building my desired physique is my ultimate goal.

Suggestions for aspiring transformers

It's about consistently waking up and focusing on your goal. Don't have a Plan B because it detracts from Plan A. Go forward head first. If people don't like it, that's their problem. You're not fighting for their dream.

How helped me reach my goals

On days that I don't want to train or do cardio, I surf the forums and transformation pages to see what others are doing.

Alyssa's Top 5 Gym Tracks

  1. "Guerilla Radio" by Rage Against The Machine
  2. "Can't Be Touched" by Roy Jones Jr.
  3. "Perseverance" by Hatebreed
  4. "Hustlin" by Rick Ross
  5. "Candyman" by Aqua

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