Melanie Shed 50 Pounds And Competed In Figure.

Name: Melanie Blatt

Email: aaamel@gmail.com

Bodyspace: melblatt

Before: Age: 13 Height: 5'6" Weight: 175 lbs Body Fat: 30%	After: Age: 21 Height: 5'6" Weight: 125 lbs Body Fat: 15%

For years, I was always bullied for my weight. I had no friends, no confidence, and I became more and more depressed as my weight increased. I tried numerous times to diet and increase my exercise but was faced with challenges such as uncontrollable binge eating due to stress.

My decision to change did not happen overnight. It took several steps to slowly increase the amount of times I worked out a week and the intensity of my workouts. As I started working out more and more, I began to watch what I ate, but nothing drastic like a diet.

I simply stopped eating desserts with every meal and cut down on portion size. I like food too much to go on a strict diet.

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It took several steps to slowly increase the amount of times I worked
out a week and the intensity of my workouts.

I decided to train for a figure competition. At the start of the competition, I weighed 140 pounds and lost 15 pounds during the training. I dieted for 11 weeks total and exercised almost every single day.

My competition diet could have been extremely boring and gross, especially as a vegetarian, but I experimented with proteins and created recipes that I truly enjoyed.

My goal was to lose 1-2 pounds a week for 11 weeks. It was difficult to stay motivated when I could barely see changes to my physique, but taking progress pictures really helped. I was able to observe changes this way and see that all of my hard work was indeed paying off.

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I dieted for 11 weeks total and exercised almost every single day.

Morning:

• Vitamins and Minerals: 2 caps
• Natrol Alpha Lipoic Acid: 100mg
• Flaxseed Oil: 1000mg
• Vitamin C with Rosehips: 1000mg
• Whey Protein Powder: 1 scoop

Night:

• Vitamins and Minerals: 2 caps
• Flaxseed Oil: 1000mg

My diet consisted of 5-6 meals a day. My macronutrient break down per day consisted of 30g carbohydrates from non-vegetable sources consumed post workout, 150g protein, and 50g fat.

Here is a sample of my diet and some recipes:

Meal 1:

• 1 scoop Whey Protein Powder
• ½ cup Soy Milk
• 1 cup Coffee

Meal 2:

Sandwich:

• 1 slice 12 grain Bread
• 4 oz seared Tuna
• 1 tsp EVOO
• 1 oz Avocado
• Wasabi and pickled Ginger

Meal 3:

• 4 oz Baked Balsamic Tilapia (see Recipes below)

Meal 4:

• 1 scoop Whey Protein Powder
• ¼ cup Almonds
• ½ cup blanched Brussels Sprouts

Meal 5:

• 1 serving Quiche (see Recipes below)

For cardio, I walked at 15% incline on the treadmill at 3.0 mph for 45-plus minutes. I tried to do 3-4 sets for each exercise with 6-8 reps. By the 8th repetition, I usually was unable to do a 9th repetition if I tried.

This is how I knew the exercise was difficult enough. I didn't increase the resistance of an exercise unless I could do 10 repetitions.

Day 1: Legs

• Hack Squat: 3-4 sets of 6-8 reps
• Power Squat: 3-4 sets of 6-8 reps
• One Legged Leg Press: 3-4 sets of 6-8 reps
• Leg Curl: 3-4 sets of 6-8 reps
• Romanian Deadlifts: 3-4 sets of 6-8 reps
• Seated Calf Raises: 3-4 sets of 6-8 reps

Day 2: Chest/Back

• Bench Press: 3-4 sets of 6-8 reps
• Dumbbell Chest Press on Stability Ball: 3-4 sets of 6-8 reps
• Butterfly: 3-4 sets of 6-8 reps
• Lat Pulldown: 3-4 sets of 6-8 reps
• Seated Row: 3-4 sets of 6-8 reps
• Pushups: 3-4 sets of 6-8 reps
• Slanted One Arm Row: 3-4 sets of 6-8 reps

Day 3: Cardio

• 45 min walk on Treadmill at 15% incline, 3.0 mph

Day 4: Arms

• Bicep Curls with Dumbbells: 3-4 sets of 6-8 reps
• Kickbacks: 3-4 sets of 6-8 reps
• Skull Crushers: 3-4 sets of 6-8 reps
• Straight Bar Bicep Curls: 3-4 sets of 6-8 reps
• Tricep Extension: 3-4 sets of 6-8 reps
• Hammer Curls: 3-4 sets of 6-8 reps
• Tricep Dips: 3-4 sets of 6-8 reps

Day 5: Legs

• Hack Squat: 3-4 sets of 6-8 reps
• Power Squat: 3-4 sets of 6-8 reps
• One Legged Leg Press: 3-4 sets of 6-8 reps
• Leg Curl: 3-4 sets of 6-8 reps
• Romanian Deadlifts: 3-4 sets of 6-8 reps
• Seated Calf Raises: 3-4 sets of 6-8 reps

Day 6: Shoulders/Abs

• Upright Row: 3-4 sets of 6-8 reps
• Overhead Press: 3-4 sets of 6-8 reps
• Military Press: 3-4 sets of 6-8 reps
• Lateral Raises: 3-4 sets of 6-8 reps
• Front Raises: 3-4 sets of 6-8 reps
• Crunches (many varieties): 3-4 sets of 6-8 reps

Day 7: Cardio

• 45 min walk on Treadmill at 15% incline, 3.0 mph

• Water is your friend. Drink at least 10 8oz. glasses a day. If you are craving a sweet drink, try Market Farms Cherry Limeade or another sugar free drink!
• Set short term goals as well as long term goals. This will make you feel great when you accomplish them!
• Nibbling is a form of cheating. If you put it in your mouth, it counts. Stick to your diet and avoid keeping food in your pantry that you consider to be "cheat snacks".
• Never give an excuse for working out. Make it your priority. You don't go a day without brushing your teeth, so don't go a day without paying attention to your diet and exercise.
• Add steps to your day: park in the back of the parking lot, always take the stairs, walk to the store instead of driving, etc.
• Be patient! Results don't happen overnight. Realistically, it takes about a week to lose up to 2 pounds and water/sodium can hide your weight loss. Stick with it and you will see results over time.
• You are your own worst critic. Look in the mirror every day and tell yourself what you like about your body. Focus on what you think are your good attributes and ignore the bad ones. Over time, you won't even notice your flaws!

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