Name: Melissa Jesmer
Weight Before 2004: 100 Lbs.
Current Weight: 135 Lbs. (off season), in-season 120-116 Lbs.
View Melissa's Amateur Fitness Competitor Page Here.
Why I Got Started
I became anorexic when I was 12-years old, and this started my cycle of yo-yo dieting for approximately 12 years, until the age of 24. One day I came to the realization I was slowly killing myself.
My body was deteriorating and health issues were seriously affecting my life, physically, mentally and socially. I suffered from I.B.S, anxiety attacks, weakness and lack of concentration. I knew at this point it was time for a drastic change.
How I Did It
In 2004 I approached a trainer at the gym I workout at. She was a fitness competitor and I aspired to have a body like hers. I was sick of being weak and frail and wanted to be a strong, yet feminine woman.
The first thing I had to do was accept the fact that my body was going to undergo changes. I had no muscle tone from which to build and so it has been a slow and gradual process. The second step was to set goals that were realistic and attainable.
From there my trainer helped to change my way of thinking from a negative self-body imagine to one that was positive. I started eating 5 meals per day, where before I just wouldn't eat at all or only eat 900 calories.
I took various supplements such as:
Sample Week Of Diet
This is a typical off-season diet. During this time my aim is to gain lean muscle mass. I eat lean sources of protein and all of my complex carbohydrates are eaten within the first 3 meals of the day. My caloric intake is around 2000-2500 a day depending on my activity level.
- Meal 1 - 8 egg whites, 3/4 cup oatmeal, fresh fruit blended to make a protein pancake served with a hand full of nuts.
- Meal 2 - Chicken tortilla wrap with avocado and a fruit.
- Meal 3 - Lean protein, complex carbs (brown rice, yams) avocado or nuts and green vegetables.
- Meal 4 - Protein shake, almonds and green vegetables
- Meal 5 - Protein shake with almonds.
*I also drink water and crystal light throughout the day.
Sample Week Of Training
My training schedule all depends on what I'm trying to achieve. When I'm looking to gain lean muscle mass, my routine consist of 5-6 sets per exercise with 6-10 repetitions. I train each major muscle group once per week while hitting the smaller ones (calves and abs) 2-to-3 times per week.
As I get closer to a competition my routine does change every few weeks depending on my progress. It varies anywhere from 3-4 sets with a 10-20 rep range per exercise.
Here's an example week of weight training:
- Sunday - Back & Abs
- Monday - Chest & Calves
- Tuesday - Legs & Abs
- Wednesday - Off
- Thursday - Biceps & Triceps
- Friday - Shoulders & Calves
- Saturday - Off
I perform cardiovascular exercise after each weight training session.
Suggestions For Others
I realize now that this battle with my eating disorder will never be forgotten, but I am now in control of it. I hope that by hearing my story I can reach out to others and they can be inspired by it. That was one of the major reasons, I started my website (www.melissajesmer.com).
I wanted people to realize they were not alone in their struggles and someone else battled this disease and learned how to accept it in a positive way. They can realize they don't have to live up to the society standards of being undernourished and a size 0.
I love how my body has become strong and powerful. I now have accepted my curves and have learned to really enjoy them. Anything is possible if you set your mind to it, and believe in yourself.
I am currently working toward my Level 2 Figure Competition which will take place at the end of May in Mississauga. I would also like to continue to share my story with others, so they realize they are not alone in their struggle and someone else knows exactly how they feel.