Transformation Of The Week - Heather Pedigo.

Heather has made an amazing transformation where she went from skinny to muscular. You will see how and why she did it right here!

Before Before:
150 lbs
Feb. 2000
After After:
180 lbs
April 2005

Vital Stats

Name: Heather Pedigo
Weight Before: 150 lbs
Weight After: 180 lbs
Bodyfat Before: 20%
Bodyfat After: 8%
Biceps Before: 11 in.
Biceps After: 16.5 in.
Calves Before: 13 in.
Calves After: 17.5 in.

Why I Got Started

We took a trip to the Arnold Classic. I wanted to look like the fitness models I saw there. Physically impossible. Most of them are 5-foot-5 or shorter and 120 pounds. I am nearly 6 feet tall and 150 on my skinniest day. So I figured I would try to be as strong and muscular as I could, and it only took a few months to see I was born to be big!

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I Was Born To Be Big!

How I Did It

My husband was/is a personal trainer; he has never "trained" me, but has taught me everything I know about lifting. Lots of heavy weights, not missing workouts, dedication, discipline and diet (eating enough to grow).


Sample Week Of Diet (Contest)

M, T, TH, F

  • Meal One:

    6 egg whites
    1 can green beans (no salt)

  • Meal Two:

    Salad with Flax oil and vinegar
    6 oz chicken
    1 can green beans

  • Meal Three:

    6 oz tuna
    1 can green beans

  • Meal Four:

    Elite Protein Shake (butter cream toffee is my favorite!)
    Post workout

  • Meal Five:

    6 oz chicken or extra lean ground beef
    2 cups of veggies (zucchini, mushrooms, red peppers)

  • Meal Six:

    6 oz chicken or Elite Protein Shake


Same as above adding 2 rice cakes to post workout meal

Saturday & Sunday:

Same as M, T, TH, FR adding 1 serving Cream of Wheat to meal 1.


Monday: Chest & Shoulders.

    • Warm-up: Chest Press machine 2 sets 15-25 reps
    • Chest Press Machine 3 sets 10 reps
    • Flat or Incline DB Presses 3 sets 10 reps
    • Pec Deck or Flyes 3 sets 10 reps
    • Shoulder Presses 3 sets 10 reps
    • Lateral Raises 3 sets 10 reps
    • Upright Rows 3 sets 10 reps
    • Rear Delt Raise 3 sets 10 reps

print Click Here For A Printable Log Of Monday Workout.

Tuesday: Off.

Wednesday: Back & Hamstrings.

    • Pullups As many as possible
    • Lat Pulldowns 4 sets 10 reps
    • Deadlifts 3-4 sets 8-10 reps
    • Row (DB or Barbell) 3 sets 10 reps
    • Straight Arm Pulldowns 3 sets 10 reps
    • Hamstring Curls 3 sets 10 reps
    • Stiff-Leg Deadlifts 3 sets 10 reps

print Click Here For A Printable Log Of Wednesday Workout.

Thursday: Off.

Friday: Arms.

    • DB Bicep Curls 2 warm-up sets 15 reps
    • DB Bicep Curls 3 sets 10 reps
    • EZ Bar Curls 3 sets 10 reps
    • Cable Curls 3 sets 10 reps
    • Overhead DB Press 3 sets 10 reps
    • Head Crushers 3 sets 10 reps
    • Cable Pushdown 3 sets 10 reps

*Sometimes we would superset a bicep exercise with a triceps exercise.

print Click Here For A Printable Log Of Friday Workout.

Saturday: Legs.

    • Leg Extensions 5 sets 10-15 reps
    • Squats 3 sets 15 reps
    • Press or Hacks 3 sets 10 reps
    • Leg Curls 3 sets 10 reps
    • Walking Lunges 3 sets 10 reps
    • Calf Raises 2 rounds

*Reps are 15, 15, 8, 8, 8 with 10 second rest between then immediately 50 bodyweight lifts = 1 "round" (15 reps, rest 10 seconds, 15 reps rest 10 seconds, 8 reps, rest 10 seconds, etc.)(Usually most exercises were giant sets).

print Click Here For A Printable Log Of Saturday Workout.

Sunday: Off.

Suggestions For Others

Be disciplined. Anyone can say they are going to change, but you have to take action to actually do it! Be a do-er not a talker! Once you reach your goals, help others.

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Be A Do-er Not A Talker!

Remember how many questions you had when you were just starting. Be patient. Results take time, but you will never get there if you don't keep trying. The best advice I can give is straight from The New Testament in the Words of Jesus "Love God" and "Love one another" Matthew 22: 37-39.