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Female Transformation Of The Week - Jennifer Wiseman.

Jennifer started bodybuilding because she was tired of being out of shape. Shortly after starting her goals she noticed incredible results and knew she wanted to compete. Learn how she lost 12 pounds in about 5 1/2 months!

148.8 lbs
136.6 lbs

Vital Stats

Name: Jennifer Wiseman
BodySpace: jenwise78

Start (2-14-07): 148.8 lbs (67.6 kg), -12.2 lb (-5.5 kg)
Current (8-05-07): 136.6 lbs

Body Fat:
Before (3-19-07): 21.6%
After (8-03-07): 14.2%

Before (Feb. 22): 31.8"
After (Aug. 5): 27"

Before (Feb 22): 36"
After (Aug 5): 34"

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How I Did It

I started bodybuilding because I was tired of being out of shape. It didn't take long before my goals changed. When I started seeing incredible results, I decided that I wanted to aspire to fitness competition and fitness modeling.

I began lifting 5 days every week while doing cardio 4 days. As I progressed, I became more dedicated and took my lifting to a 6-day split and cardio 5-6 days. In April, I took up running as my primary source of cardio. Within 2 weeks, I saw a dramatic change in my physique. I began using HIIT on most days and again saw a boost in results.

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Jennifer Wiseman.


Muscle Milk light

From the start I used Muscle Milk light for supplementation. In April I began using NO XPLODE & CellMass. I also switched to Syntha 6 as my protein supplement, adding whey and casein protein to the mix for my before and after workout shake.

I also began drinking a casein protein shake at bedtime. I have cycled on and off of both Hydroxycut Hardcore & Lipo 6x since my start as well. I generally go through one month of fat burner, then cut that from my regimen for 4 weeks. I LOVE the way I feel! I may have become addicted the to gym, but it is by far better than any other addiction out there.

My Typical Daily Diet

    1st Meal:

    • 2 egg white/1 whole egg
    • Scrambled with mushrooms or other vegetable
    • High fiber cereal with fruit

    2nd Meal:


    3rd Meal:

    4th Meal:

    • 2/3 servings veggies
    • 1 serving lean meat usually turkey or tuna
    • Wheat pasta

    South Beach Diet

    5th Meal:

    6th Meal: Before Bed:

When I first started, I researched nutrition labels and tracked my calorie intake. After a while, I didn't have to do this as much because I came to know my limits. I also focused on keeping my body in an anabolic state, this allowed me a lot more freedom in calorie intake.

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Jennifer Wiseman.

My focus is now to get all my veggies, fiber, protein (140 grams) & complex carbs for the day. If I achieve that, my calorie intake naturally balances out to where it should be.


I lift on a 6-day split using 3-5 movements for each muscle group. I prefer to start low weight at 12 reps & increase weight with each rep for 12-8-6 rep structure for 3 sets plus 2 warm-up. Each month I switch things up for at least 2 weeks. I usually look to Muscle and Fitness magazine for ideas.

I also utilize supersets often.

When I'm in the weight room I use my rest period to work my abs. This serves the purpose of keeping my heart rate up as well as keeping me from getting bored. I alternate these days, doing upper abs one day, lower and obliques the next.

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Jennifer Wiseman.

Advice To Others

My advice to others who want to transform their bodies is just get in there and do it! Don't be afraid to ask questions, because just about any bodybuilder is usually more than happy to help in any area, in fact they'll probably talk your ear off.

Dedicate yourself to all 3 elements: nutrition, cardio, & strength training. If you neglect one, your efforts in the others won't be as valuable. For women: don't be intimidated by the weight room or afraid to lift heavy! You will maintain your feminine body if you don't take hormone products. I lift as much as some guys in my gym and I still have all my curves!

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Jennifer Wiseman.

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