International Transformation Of The Month: Aussie Bests The Bulge

Amanda Marie wobbled on the brink of type 2 diabetes. With the help of her blog, she's now ready to rock the stage. Check out how this awesome Aussie sculpted an incredible body!

Name: Amanda Marie
Email: mevsthebulge@gmail.com
Country: Australia

Amanda Marie Amanda Marie
AGE 28
HEIGHT
5'6"
WEIGHT
187 lbs
BODY FAT
27.6%
AGE 29
HEIGHT
5'6"
WEIGHT
125 lbs
BODY FAT
18%

Why I Got Started

In February 2010, I started a weight loss blog called mevsthebulge.com. I was 85kg (187 lbs), overweight, unfit, depressed, and had just discovered I had polycystic ovary syndrome (PCOS) and insulin resistance.

All my previous attempts at weight loss had failed. Unless I changed my lifestyle, I was going to get type 2 diabetes and put my health in serious jeopardy.

With the help of my trainer (and now great friend), I managed to lose 20kg (44 lbs). I did this with a mix of resistance/strength training, high-intensity interval training, and also some low-intensity cardio.

The major change for me, though, was diet. Gone was the processed, fatty, sugary, preservative-filled crap.

I replaced it with clean, wholesome, fresh foods that were as close to their natural state as possible. I stopped counting every calorie that went into my mouth and just focused on eating small portions several times a day.

After losing the majority of my weight, I really wanted a challenge. I wanted to mentally and physically push myself and get myself into the best and most athletic shape I could.

So, in July of 2011, I decided to compete in a bodybuilding competition in the sportsmodel/fitness category.

How I Did It

One of my best friends had just competed in a few figure competitions and had done extremely well. I contacted her and asked her if she would like to coach me.

With her help and expertise, we whipped up a plan to help me get into comp-ready shape!

I started a re-composition plan and, in the four months that I followed this plan, I managed to lose 5kg (11 lbs.) of fat and gain 600g (1.5 lbs) of lean muscle.

As I noticed changes in my body week after week, I became confident I could ACTUALLY look like the fitness model girls I so admired.

Even my legs, which were my slowest body part to slim down, started to take on a shape that I hadn't seen since my teen years!

A new me was emerging, and I was proud as punch.

Supplements

Morning
Lunch
Intra Workout
Post Workout
  • Whey Protein Isolate

    Whey Protein Isolate

    1 scoop

Dinner

Diet

Keep in mind that my comp prep diet is drastically different from this one. During the time I used the following diet, I was having a bit of a reaction to oats, so I had to take them out of my diet!

Thank goodness I am fine with them now -- they are my breakfast staple!

Meal 1 (8:30 - 9am)
  • quinoa

    Warm Quinoa w/ Skim Milk, tsp of Honey and a sprinkling of Cinnamon

    1/2 cup

  • eggs

    1 Whole Egg, 3 Egg Whites, Scrambled

Meal 2 (10:30am - Pre-Cardio)
  • orange

    Orange

    1

  • almonds

    Almonds

    14

  • green tea

    Green Tea

    1 cup

Meal 3 (12:30pm)
  • brown rice

    Brown Rice

    3/4 cup

  • tuna

    Tuna

    180g (6oz) can

  • avocado

    Avocado drizzled in Olive Oil and Balsamic Vinegar

    1/4

Meal 4 (4:30pm - 5pm Post-Workout)
  • whey protein isolate

    Whey Protein Isolate w/ 2 tsp of Cacao Powder in 1 cup Skim Milk

    1 scoop

  • pepitas

    Pepitas

    1 handful

Meal 5 (7:00pm - 7:30pm)
  • chicken

    Chicken

    150g (5 oz)

  • greens

    Steamed Greens w/ Garlic, Lemon, Chili seasonings

    1 serving

Meal 6 (8:30pm - 9pm)
  • sweet potato

    Sweet Potato, Mashed

    1/2 cup

  • cottage cheese

    Low-Fat Cottage Cheese sprinkled with Nutmeg, Cinnamon and a small drizzle of Honey

    1/4 cup

Training

I went for a lower/upper-body split focusing on compound movements followed by isolation exercises. I never followed the same weights workout twice and kept my body guessing!

I would throw in high-rep days and low-rep days, as well as supersets and drop sets a few times a week. This worked well for me during this stage!

Day 1: Upper Body

Midday Cardio:

    • Running, Treadmill Running, Treadmill

      Running, Treadmill

      20 min of HIIT (100m sprints followed by 100m walking, for example) immediately followed by 20 min of low intensity cardio

Evening:

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

    Barbell Bench Press - Medium Grip

    3 sets of 12 reps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    3 sets of 12 reps
  • Barbell Shoulder Press Barbell Shoulder Press

    Barbell Shoulder Press

    3 sets of 12 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    3 sets of 12 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    3 sets of 12 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    3 sets of 12 reps
  • Barbell Curl Barbell Curl

    Barbell Curl

    3 sets of 12 reps
  • Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl

    Two-Arm Dumbbell Preacher Curl

    3 sets of 12 reps
  • Dips - Triceps Version Dips - Triceps Version

    Dips - Triceps Version (Assisted)

    3 sets of 12 reps
  • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

    Tricep Dumbbell Kickback

    3 sets of 12 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    3 sets of 15 reps
  • Jackknife Sit-Up Jackknife Sit-Up

    Jackknife Sit-Up w/ Medicine Ball

    3 sets of 15 reps
Day 2: Lower Body
  • Leg Press Leg Press

    Leg Press

    3 sets of 20 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 20 reps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    3 sets of 20 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    3 sets of 20 reps
  • Wide Stance Barbell Squat Wide Stance Barbell Squat

    Wide Stance Barbell Squat

    3 sets of 20 reps
  • Barbell Hip Thrust Barbell Hip Thrust

    Barbell Hip Thrust

    3 sets of 20 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    3 sets of 20 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    3 sets of 15 reps
  • Oblique Crunches Oblique Crunches

    Oblique Crunches

    3 sets of 15 reps
Day 3: Cardio
  • Running, Treadmill Running, Treadmill

    Running, Treadmill

    20 mins HIIT, 20 mins low-intensity cardio
Day 4: Upper Body

Midday Cardio:

    • Running, Treadmill Running, Treadmill

      Running, Treadmill

      45 min steady state cardio

Evening - Similar to Day 1, fewer reps and more exercises

Day 5: Lower Body

Similar to Tuesday except more exercises and fewer reps.

Day 6: Cardio

HIIT circuit training.

Day 7: Rest Day

Suggestions For Others

  • Eat clean.
  • Lift heavy.
  • Do not neglect cardio.
  • Get your head in the game, first and foremost! Find what motivates you and always keep your goals in focus. Make them more important to you than breathing!