Body Transformation: Stunning Surprise!

When her husband deployed in May, Cailtlyn went to work on her body. She transformed and competed, but most importantly, she wowed her husband!

Name: Caitlyn Keppler
Email: catkep@gmail.com
BodySpace: CatKep

Caitlyn Keppler Caitlyn Keppler
AGE 23
HEIGHT
5'5"
WEIGHT
135 lbs
BODY FAT
24%
AGE 24
HEIGHT
5'5"
WEIGHT
120 lbs
BODY FAT
12%

Why I Decided To Transform

I grew up playing soccer competitively, ran cross-country, and track. I never thought about eating and exercise. I hit my 20s and the days of constantly being active were over. I became lazy and let myself eat as if I were still in high school. I packed on pounds and that became my new normal weight.

I tried to work out here and there, but never followed a regular schedule. Every now and then, I'd get a bit of motivation and run for a few days in a row and do what I thought was healthy eating. It never lasted. In March of 2012, my husband and I decided to go on a cruise. The cruise was booked and I was sitting in a hotel on a work-related trip. I found myself watching an Insanity commercial with Shaun T. Something inside me lit up and I was determined to complete Insanity and follow the diet plan. I immediately ordered it and got started.

After completing Insanity, I felt proud of my results, but I wanted more. That's when a friend talked me into competing at the NPC. I was up for the challenge and ready to rock. I found a trainer, got started, and never looked back. Since then, I've competed in two competitions. I placed fourth in my class at the Ancient City Classic, and took first at the Dexter Jackson Classic, which qualified me to compete at nationals.

I feel confident, happy with my looks, and even happier with the way I feel. I'm extremely proud of myself and what I've accomplished by staying motivated and committed. I posted my transformation pictures on Facebook after my competition and received more feedback than I could've ever imagined. I inspired my sister to begin a workout plan from Bodybuilding.com and my mom started a fitness plan too. It wasn't my intention to start a journey for anyone but myself, but I'm excited to see my hard work motivating others.

How I Accomplished My Goals

My husband is in the Navy and was deployed at the beginning of May. I wanted the best body ever by the time he got home. He knew I was going to train and compete in bikini competitions before he left, but neither of us knew how my body would change and what I'd look like. He's still gone and has no idea what his wife looks like now.

There were days when I thought about quitting because I was tired of dieting and didn't want to step foot in the gym. I made myself finish and kept focus on my long-term goal. I thought of all the hard work I put in and don't want to go through it again. I'd make myself push through a workout, skip the cookies, and eat asparagus. I was determined to get the body I wanted, and to "wow" my husband when he got home from deployment.

Supplements That Helped Me Through The Journey
Morning
Pre-workout
Diet Plan That Guided My Transformation
Meal 1
  • eggs

    Liquid Egg Whites

    1 cup

  • Ezekiel Bread

    Ezekiel Bread

    1 slice

  • peanut butter

    Peanut Butter

    1 tbsp

Meal 2
  • Fish Chicken

    Protein (Fish or Chicken)

    4 oz

  • almonds

    Almonds

    1/4 cup

Meal 3
  • chicken

    Chicken Breast

    4 oz

  • spinach

    Fresh Spinach

    3 oz

Meal 4: Pre-workout
  • ground beef

    Lean Ground Beef

    4 oz

  • veggies

    Vegetables

    4 oz

Meal 5
  • Fish Chicken

    Protein (Fish or Chicken)

    4 oz

  • veggies

    Vegetables

    4 oz

Meal 6
  • eggs

    Liquid Egg Whites

    1 cup

Training Regimen That Kept Me On Track

I perform one hour of cardio daily. All lifts include 4 sets of 20, 16, 12, 10 reps with increasing weight. On Monday, Wednesday, and Friday I include three random abdominal exercises with 4 sets 20 of reps each.

Day 1: Chest

Superset

    • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

      Barbell Incline Bench Press - Medium Grip

      4 sets of 20, 16, 12, 10 reps
    • Incline Dumbbell Press Incline Dumbbell Press

      Incline Dumbbell Press

      4 sets of 20, 16, 12, 10 reps

Superset

    • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

      Barbell Bench Press - Medium Grip

      4 sets of 20, 16, 12, 10 reps
    • Dumbbell Bench Press Dumbbell Bench Press

      Dumbbell Bench Press

      4 sets of 20, 16, 12, 10 reps

Superset

    • Butterfly Butterfly

      Butterfly

      4 sets of 20, 16, 12, 10 reps
    • Pushups Pushups

      Pushups

      4 sets of 20, 16, 12, 10 reps

Superset

  • Dip Machine Dip Machine

    Dip Machine

    4 sets of 20, 16, 12, 10 reps
  • Flat Bench Cable Flyes Flat Bench Cable Flyes

    Flat Bench Cable Flyes

    4 sets of 20, 16, 12, 10 reps
Day 2: Legs

Superset

    • Leg Extensions Leg Extensions

      Leg Extensions

      4 sets of 20, 16, 12, 10 reps
    • Bodyweight Squat Bodyweight Squat

      Bodyweight Squat

      4 sets of 20 reps

Superset

    • Barbell Squat Barbell Squat

      Barbell Squat

      4 sets of 20, 16, 12, 10 reps
    • Barbell Lunge Barbell Lunge

      Barbell Lunge

      4 sets of 20 reps

Superset

    • Leg Press Leg Press

      Leg Press

      4 sets of 20, 16, 12, 10 reps
    • Dumbbell Step Ups Dumbbell Step Ups

      Dumbbell Step Ups

      4 sets of 20 reps

Superset

  • Leg Extensions Leg Extensions

    Single-Leg Leg Extensions

    4 sets of 20, 16, 12, 10 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 sets of 20 reps
Day 3: Shoulders

Superset

    • Side Lateral Raise Side Lateral Raise

      Side Lateral Raise

      4 sets of 20, 16, 12, 10 reps
    • Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

      Standing Low-Pulley Deltoid Raise

      4 sets of 20, 16, 12, 10 reps

Superset

    • Seated Dumbbell Press Seated Dumbbell Press

      Seated Dumbbell Press

      4 sets of 20, 16, 12, 10 reps
    • Standing Dumbbell Press Standing Dumbbell Press

      Standing Dumbbell Press

      4 sets of 20, 16, 12, 10 reps

Superset

    • Front Dumbbell Raise Front Dumbbell Raise

      Front Dumbbell Raise

      4 sets of 20, 16, 12, 10 reps
    • Upright Barbell Row Upright Barbell Row

      Upright Barbell Row

      4 sets of 20, 16, 12, 10 reps

Superset

  • Reverse Machine Flyes Reverse Machine Flyes

    Reverse Machine Flyes

    4 sets of 20, 16, 12, 10 reps
  • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

    Seated Bent-Over Rear Delt Raise

    4 sets of 20, 16, 12, 10 reps
Day 4: Triceps/Biceps/Calves

Superset

    • Standing Biceps Cable Curl Standing Biceps Cable Curl

      Standing Biceps Cable Curl

      4 sets of 20, 16, 12, 10 reps
    • Triceps Pushdown Triceps Pushdown

      Triceps Pushdown

      4 sets of 20, 16, 12, 10 reps

Superset

    • Preacher Curl Preacher Curl

      Preacher Curl

      4 sets of 20, 16, 12, 10 reps
    • Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

      Reverse Grip Triceps Pushdown

      4 sets of 20, 16, 12, 10 reps

Superset

    • Dumbbell Bicep Curl Dumbbell Bicep Curl

      Dumbbell Bicep Curl

      4 sets of 20, 16, 12, 10 reps
    • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

      Tricep Dumbbell Kickback

      4 sets of 20, 16, 12, 10 reps

Exercise

  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    1 sets of 100 reps
Day 5: Legs

Superset

    • Seated Leg Curl Seated Leg Curl

      Seated Leg Curl

      4 sets of 20, 16, 12, 10 reps
    • Dumbbell Lunges Dumbbell Lunges

      Dumbbell Lunges

      4 sets of 20 reps

Superset

    • Lying Leg Curls Lying Leg Curls

      Lying Leg Curls

      4 sets of 20, 16, 12, 10 reps
    • Dumbbell Step Ups Dumbbell Step Ups

      Dumbbell Step Ups

      4 sets of 20 reps

Superset

    • Standing Leg Curl Standing Leg Curl

      Standing Leg Curl

      4 sets of 20, 16, 12, 10 reps
    • Barbell Deadlift Barbell Deadlift

      Barbell Deadlift

      4 sets of 20, 16, 12, 10 reps

Superset

  • Thigh Adductor Thigh Adductor

    Thigh Adductor

    4 sets of 20, 16, 12, 10 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions

    4 sets of 20, 16, 12, 10 reps
Day 6: Back

Superset

    • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

      Wide-Grip Lat Pulldown

      4 sets of 20, 16, 12, 10 reps
    • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

      Close-Grip Front Lat Pulldown

      4 sets of 20, 16, 12, 10 reps

Superset

    • Bent Over Barbell Row Bent Over Barbell Row

      Bent Over Barbell Row

      4 sets of 20, 16, 12, 10 reps
    • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

      Bent Over Two-Dumbbell Row

      4 sets of 20, 16, 12, 10 reps

Superset

    • Pullups Pullups

      Pullups

      4 sets of 20, 16, 12, 10 reps
    • Straight-Arm Pulldown Straight-Arm Pulldown

      Straight-Arm Pulldown

      4 sets of 20, 16, 12, 10 reps

Superset

    • Bent Over Barbell Row Bent Over Barbell Row

      Bent Over Barbell Row

      4 sets of 20, 16, 12, 10 reps
    • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

      Hyperextensions (Back Extensions)

      4 sets of 20, 16, 12, 10 reps

Exercise

  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    1 sets of 100 reps
Day 7: Cardio

What Aspect Challenged Me The Most

The diet challenged me most. I was addicted to candy, soda, and fast food before. During Insanity, I cheated the diet a few times a week, but when I got into bikini training mode, I wasn't allowed to cheat. There were a times I was tempted, but I stuck to chewing sugar-free gum. I basically own every flavor and it's great for my sweet tooth.

My Future Fitness Plans

I plan to compete at the national level in the NPC and see where my future goes from there. For now, this is what I'm focused on, in addition to maintaining a healthy lifestyle for the rest of my life. I never want to go back to the lazy lifestyle or go through the rough journey to get to this point again.

Suggestions For Aspiring Transformers

My advice is to stick with it no matter what. Think of it as your job. You have to go to the gym, follow your diet, and wake up early for cardio. Looking at pictures of IFBB bikini girls motivated me to get off my butt and work out. Push yourself past your limit. The feeling of achievement is worth every drip of sweat and sacrifice.

How Bodybuilding.com Helped Me Reach My Goals

My brother introduced me to BodySpace and it became a source of extreme motivation. I searched for other girls who were entering their first competition to see what they were going through. It was nice to connect with others who had similar goals.

I read tons of articles on bikini competitions and what to expect at the competition. Reading these articles got me excited and motivated to work harder. The Store was great and allowed easy access to supplements at great prices. It was an easy one-stop shop.