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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 ...

130 lbs
Bodyfat %: 17%
121 lbs
Bodyfat %: 12%

Vital Stats

Name: Kim Schaefer
Age: 36
Height: 5'7"


Weight: - 130 lbs.
Body Fat: - 17%
When: - 2002


Weight: - 110 lbs.
Body Fat: - less than 10%
When: - First contest 2003


Weight: - 121 lbs.
Body Fat: - 12%
When: - Last contest 2005

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.

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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.

How I Successfully Completed The 'Body For Life' Challenge!
The journey I went on over that three month period was fantastic and has positively improved my life in many ways.
[ Click here to learn more. ]

6 meals per day consisting of a protein and carb with 2 of those meals containing a vegetable.

Protein Choices Were:

  • Chicken
  • Turkey
  • Tuna
  • Egg whites
  • Fish
  • Lean red meat
  • Protein shakes

Carb Choices Were:

  • Brown rice
  • Whole grains
  • Oats
  • Sweet potatoes
  • Whole wheat pastas
  • Fruits

Food Nutrient Database.
Find out how many grams of protein, carbs and fat are in the foods you eat, along with the full vitamin and mineral profile.
[ Click here to learn more. ]

Meal Program:

    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.

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    I Was Allowed One Cheat Day Per 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.

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    "Fail To Plan, You Plan To Fail."

    I decided 3 weeks before my contest I would get the help of a trainer and contacted Mike Davies for nutrition help. It eased some of my stress and was helpful to have my meals planned for me. I went from 6 meals per day up to 8 meals and I was never hungry; I wasn't taking in enough calories with my own meal plans. I placed 4th at my 1st contest and 2 weeks later placed 2nd in figure. I've been hooked ever since.

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    I've Been Hooked Ever Since.

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 now have curves."

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.

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I Now Have Curves.

My Training

  • 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.

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Kim Schaefer.

My Diet

My Supplements

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Way To Go Kim!

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