Transformation Of The Week - Kim Schaefer.
As I got older my hips and thighs started spreading out. I did not like what I saw and decided to do something about it. See how I changed and some of the successes I was having. Learn more ...
Weight: - 130 lbs.
Weight: - 110 lbs.
Weight: - 121 lbs.
Why I Got Started
I've never had much of a problem with my weight, with the exception of ages 8-12 being a little chubby. I guess you would just call that "baby fat." When I hit the age of 12-or-13, however, I slimmed down considerably and never had a problem until I hit my 30s.
It was the typical hips and thighs spreading. I didn't like what I saw and needed to do something about it. I've been a gym member since I was 18-years old and have mostly done aerobics. I have dabbled off and on in weight training. I have also taught step and kickboxing aerobics for years and was able to maintain my weight for many of those years.
I decided in 2002 to make a change. I already had added more weight training and aerobic activity. At that time I was doing kickboxing aerobics 4 times per week and weight training 4 days per week. But it wasn't getting the results I wanted. I knew I had to clean up my eating habits.
How I Did It
A couple of women at the gym had just started the Body For Life Challenge and I decided to give it a try. Basically it consisted of workouts 6 days per week.
3 days were HIIT, Cardio for 20-30 minutes, and the other 3 days were upper and lower body workouts. The biggest part, and hardest, was the nutrition part of it.
6 meals per day consisting of a protein and carb with 2 of those meals containing a vegetable.
Protein Choices Were:
- Egg whites
- Lean red meat
- Protein shakes
Carb Choices Were:
- Brown rice
- Whole grains
- Sweet potatoes
- Whole wheat pastas
The meal program was easy to plan but it was difficult giving up many of my favorite treats such as pizza, ice cream, pastries and chips. I was allowed a cheat day per week. It made it a bit easier to stick to the plan but it was difficult not to cheat during the week.
During the 12-week process I learned if you "fail to plan you plan to fail." You had to plan everything; your meals and your workouts or you risk the chance of failing.
I would plan my meals and weekly workouts on Sunday and power cook for the week. It helped me stay on track. After the 12 weeks I had dropped down to less than 15% body fat and lost about 12 pounds.
I had decided I would take a step further and entered a figure contest in 2003. At 12 weeks out I dropped my carbs and ate a lot of protein and vegetables.
I upped my cardio to two times per day at 30-40 minutes per session. Weight training was 4 days per week. The fat started to fall off and unfortunately I was also losing some muscle mass which I didn't have a lot of at that time.
Transformation In Progress
I'm what you would call a transformation in progress. After that 1st year competing my trainer and I knew I needed to add a lot more muscle so I spent the next couple of months working harder in the gym and I was trying to get enough calories in to promote muscle growth.
My workout split went from 4 days per week up to 5 days training 1 body part per day with abs 4-5 times per week and calves 2 times per week.
I did 3 contests in 2004 coming in at about 115 pounds. And around 12 % body fat. I tried my hand at Jr. Nationals just to get a feel for a national level show. Mike decided I needed to shut it down for a year and not compete. He wanted me to eat a lot of clean calories to add mass. My goals were to build a bigger V-taper and wider shoulders.
I ate 8 meals per day and consumed about 1- 1 1/2 gallons of water per day. This year I came into my contest at 121 pounds. About 10-12% body fat and had good improvements on my V-taper, shoulders and legs. As Mike said
I still have work to do. I have about 6 months to add more size to my back, shoulders, and arms. Like I said before I'm a transformation in progress.
- Monday: Back, Abs
- Tuesday: Shoulders, Abs
- Wednesday: Arms, Abs
- Thursday: Chest, Calves, Abs
- Friday: Cardio
- Saturday: Legs, Abs
- Sunday: Off
- Cardio: 0ff-season is 3-4 days per week for 30 minutes.
- Meal 1: Serving of oatmeal 5 egg whites
- Meal 2: 30g protein shake, fruit
- Meal 3: 3 egg whites, 3 oz turkey, 5 cherry tomatoes, yellow bell peppers
- Meal 4: 4-5oz chicken 2 cups of salad, 3-4oz sweet potatoes
- Meal 5: 4-5oz tuna, 1/2 cup oats
- Meal 6: 30g protein shake mixed with low fat yogurt and 1/4 cup oats
- Meal 7: 30g protein (steak, chicken, fish, etc.) 1 cup vegetables
- Meal 8: Cottage cheese or 5 egg whites.
Some days I will lower carbs and remove sweet potato from meal 4
Low Carb Articles:
- Fat burner - Redline or Ventilean (contest prep)
- Ultra 40 by Beverly International
- Mass by Beverly International
- I've just added Product X Transform by Legal Gear.