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Body Transformation: Paula Knaley Is In The Shape Of Her Life!

Why I decided to transform

At one point in my life, I held onto some weight from three pregnancies, I cared for my terminally ill mom, did not sleep well, felt depressed, and was saddled with far too much stress.

Needless to say, this combination made me at my heaviest during this time. Going into the fourth decade of my life in November 2010 sparked something in me; it became the catalyst to make changes!

In February of 2011, I decided joining a gym was the best way to get started. I felt that the only thing I had control over was my own physical appearance and health. The latter was the most important thing I wanted to change! As part of signing up, I was given three free sessions with a personal trainer, which I initially wasn’t interested in.

Somehow those three sessions drove out the competitive drive and feral beast in me. I saw the value in personal training, and from that point onward, I knew I made some of the best life-altering decisions of my life.

Before

After

AGE 40 / HEIGHT 5’8″ / BODY FAT 36%

AGE 42 / HEIGHT 5’8″ / BODY FAT 19%

Post To Fitboard

How I accomplished my goals

During my entire transformation, I faced many adversities in both my training and personal life. My mother passed away in April of 2012. In June of that year, my 11 year old son underwent an extensive chest surgery, and a month later, my husband was diagnosed with his second occurrence of melanoma. It was a very tough time. In training, I couldn’t fathom making such huge changes to my life at first, but I did not give up. I turned to books, the internet (Bodybuilding.com), and trainers at the gym for help.

I inched along slowly, training one day a week with a trainer and not knowing what to do the other four days at the gym. I knew they offered classes and boot camps that were also taught by trainers, but I felt intimidated at first. I forced myself to go to my first class, a “Core and More” class. Not long after, I almost got up and walked out because I couldn’t do many of the things the trainer was instructing us to do.

For whatever reason—embarrassment, fear of failure, or just plain stubbornness—I managed to stick with it, week after week, and began to be able to do things I couldn’t do the week before. It helped that there was a woman named Mary who excelled in every class I took; she was a real inspiration to me: cut, lean and very athletic. Mary could do anything the trainers threw at her. Her encouragement, along with the results I was seeing, really motivated me to keep going.

“I am a better wife and mother because of how I feel mentally and physically.”

I have my trainer, Kurt Jones, to attribute greatly to my success. He was a tough, hard-nosed, no-nonsense trainer and gave me exactly what I needed. He did not hand out complements very often, but when he gave me one, I knew I had earned it and worked my ass off to get it! Without a doubt, Kurt Jones was a huge factor in my success, aside from my own willingness to work hard and be consistent and disciplined at the gym and at home.

I continued my workouts and nutrition through all of my stress, as they had now become my lifestyle, addiction, and quite honestly, my saving grace. Keeping a food log was also very critical to my success. Without the workouts with Kurt and encouragement from my friends at the gym, I do not know how I would have survived the stress, worry, and anxiety of this crushing stress. Despite how badly I get emotionally torn up, Kurt would never let me hang my head and instead told me to harness my rocky emotions into strength.

In addition to my personal trainer and Mary, the support of my husband and kids were so indispensable. They understood my selfish need to spend a lot of time at the gym—sometimes twice a day—and to cook a lot of new, “weird” things. Things like spaghetti squash, quinoa, kale, almond butter, coconut oil, and almond milk, to name a few of the “new” things I introduced into our household pantry and refrigerator.

What has changed most is my own self-perception. I am a better wife and mother because of how I feel mentally and physically. My investment in my health has benefitted my family. As a result, my kids know what a serving size is, how to read food labels, and what good carbs and protein sources are. I share my healthy recipes with others as well.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

What aspect challenged me the most

The hardest part of the journey for me was getting started with the nutrition changes. I had to educate myself on what “clean eating” was and how to support my efforts at the gym.

Of course, what I ate before and after workouts helped maximize my results. It helped me to adhere to good eating when I wrote in a food diary. The work outs were tough, no doubt, but I actually learned to love those as well as the clean eating lifestyle.

My future fitness plans

Since attaining my goals of losing 50 pounds and body fat percentage of 19 in 2012, I have basically been maintaining. Weight loss is no longer my goal, but I change my work out routines to continue to build strength, muscle, and keep my fitness level. To that end, I still work out five days per week.

“I learned that surrounding yourself with supportive, educated people who have similar goals is key.”

For my 43rd birthday in November 2013, I had the “after” pictures taken. As a gift to myself and documentation of my journey, I had a friend who is a photographer, Scott Petranek, come and shoot pictures during one of my workouts with Kurt. At age 43, I am currently in the best shape of my life and I love the way my body looks. I feel great and know I am doing everything I can to optimize my health.

People have suggested I compete, and although I appreciate the compliment, it’s just not something I am interested in. I officially consider myself a “gym rat” and plan to continue to train hard simply because I love it.

Suggestions for aspiring transformers

My favorite quote is, “You can’t out-exercise a bad diet!”—it’s so profound and true. What you put in your mouth supports what you do in the gym. An honest, detailed food log kept me accountable and was critical to my daily food planning.

I learned that surrounding yourself with supportive, educated people who have similar goals is key. Join a gym, hire a trainer, do your own research — any or all of these are integral to success.

“Anyone who is determined, willing to work hard, and dedicated can obtain these kinds of results.”

If you are going to go through the trouble of making a nutrition and work out plan, follow them! You don’t have to be a competitive body builder to get ripped and lean. When I first started this journey, I had never seen “an average woman” look like my friend Mary did, or be able to perform feats of strength and stability that she did.

Anyone who is determined, willing to work hard, and dedicated can obtain these kinds of results. It’s a great feeling knowing you earned the results because they aren’t going to happen any other way.

How Bodybuilding.com helped me reach my goals

I especially like tuning into BodyBuilding.com on Facebook for daily news feeds from the site. The articles on exercise ideas for specific lifts are some of my favorite. New ideas, new workouts, and the “why” behind certain principles all help me better understand this health aspect of my life.

Reading other people’s personal stories has been truly inspirational and worth reading. I loved that I learned so much throughout my journey, and I hope to continue to learn.

Paula’s Top 5 Gym Tracks

  1. “Lola Montez” by Volbeat
  2. “Lift Me Up” by Five Finger Death Punch
  3. “Yeah” by Usher
  4. “Supermassive Black Hole” by Muse
  5. “Sweat” by David Guetta (feat. Snoop Dogg)

 

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Body Transformation: Paula Knaley Is In The Shape Of Her Life!

Posted in Bodybuilding, Exercises, Health Issues, Nutrition, Training Methods, Warm up, Weight loss, Weight TrainingComments Off on Body Transformation: Paula Knaley Is In The Shape Of Her Life!

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Body Transformation: Caty Pasternak Lost 110 Pounds And Built Curves!

Why I decided to transform

I was chubby growing up but really packed on weight during high school because I used food as an emotional support base. By age 17, my eating was out of control.

My parents were active, but their attempts to get me to exercise were useless. Then, one day, I was sick of being the funny, fat girl. I wanted to shop at stores with my girlfriends and get asked to prom.

My fitness journey started slow. I walked on the treadmill for 30 minutes per day and cut back on junk food. When I saw the scale go down, I became more motivated to stick to it. My parents were thrilled and I was happy for myself.

During the next couple years, I continued to challenge myself on DVD workout programs, yoga, and spin classes. Fitness replaced food and became my new healthy addiction.

I’m much happier now and do whatever it takes to encourage others to make changes for the better. I’m a personal trainer and take great pride in transforming the lives of others.

Before

After

AGE 17 / HEIGHT 5’5″ / BODY FAT 35%

AGE 22 / HEIGHT 5’5″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

In the beginning, I only utilized cardio for weight loss and switched between walking, jogging, and the elliptical. As I progressed, I added in circuit weight and core training and group fitness programs. I got my weight down, but lost lots of muscle from too much cardio and inadequate nutrition. I needed a new challenge and turned to lifting.

I thought lifting would make me big and bulky, but it actually gave me curves and wasn’t boring. I challenge myself by adding more weight and volume to stay continuously engaged. It made me feel strong inside and out. The confidence I gained from lifting is the biggest benefit.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

  • Tilapia Tilapia

    4 oz

  • Brown Rice Brown Rice

    1 cup

  • Vegetables Vegetables

    1 serving

Training regimen that kept me on track

What aspect challenged me the most

Dieting is the most challenging aspect because I love food. It’s hard to turn down my favorites, but I’m not hard on myself anymore. I got over the fear that I will gain the weight back and let myself splurge on occasional cheat meals. Meal prep can be tedious, but it’s worth it.

“Be patient. It’s hard advice to swallow, but it’s the truth.”

My future fitness plans

I became a personal trainer in 2013 and it has been the most rewarding endeavor of my life. It allows me to challenge myself and gives me power to challenge others.

Maintaining health comes first, but I’ve become a more aesthetic-based trainer. I would never have dreamed of entering a bodybuilding competition before but am happy to say that I will enter one this year.

Suggestions for aspiring transformers

Be patient. It’s hard advice to swallow, but it’s the truth. You didn’t gain weight overnight and you can’t expect to lose it overnight. Keep your goal in mind and set small goals to stay engaged and hopeful. If you want to lose 50 pounds in six months, focus to lose 1-2 pounds per week.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com provided me with great supplements to fuel my body and is an indispensable source of education. When I first started lifting weights, I learned from Bodybuilding.com videos, tutorials, and the forums. I recommend Bodybuilding.com to my clients and will be an avid user for life.

Caty’s Top 5 Gym Tracks

  1. “Where The Hood At” by DMX
  2. “Down With The Sickness” by Disturbed
  3. “Get Back” by Ludicrous
  4. “KNAS” by Steve Angello
  5. “Pump It Up” by Joe Budden

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About The Author

Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?

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Body Transformation: Caty Pasternak Lost 110 Pounds And Built Curves!

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Bodybuilding.com Fit Team Member Spotlight: Joshua Dakin Pushes Human Limits

Look at him now and it’s a hard sell to believe that Joshua Dakin was bullied as a kid. Just imagine the pills of those bullies if they tried that trash today! Now that he’s a strapping hulk, crushing massive weight in powerlifting’s core lifts, no one gives him anything but compliments.

But back in middle school Josh was overweight, and bullied for it. He avoided sports and didn’t start a regular exercise routine until he was in high school. The gym gave him an escape from the trash talk, but he also found that in the weight room, he could achieve impressive feats and take control of his body for the first time.

“I had to find out how to train properly through trial and error,” Dakin says. “As high school progressed, it became clear I was abnormally strong—especially with deadlift and squat—compared to the other athletes and football players. I leaned down as time went by and became more interested in fitness because I liked that I wasn’t looking chubby anymore. I looked better, and as a result, I felt better.”

With his new physique and strength, Josh enlisted in the Marine Corps. Everything was progressing well until boot camp, when he fell ill with a severe case of pneumonia. That’s not the sort of environment where quitting is acceptable, so he refused to stop training. “I completed a 3-mile run with a 109-degree temperature, before finally collapsing, not responding to anyone,” Josh says. “That’s the last I remember before waking up in a hospital.”

The heatstroke caused by the fever damaged his internal organs. “They pretty much all were literally boiled internally,” He says. The incident and the damage to his vital organs led to a month in the hospital, another two months in rehab, and, unfortunately a medical discharge from the corps.

“When I came home after being discharged I was incredibly weak,” Josh says. “I dropped more than 30 pounds in the month after the heatstroke occurred and could barely stand for more than 30 minutes at a time before feeling like my legs were going to give out. This was the most depressing time in my life. I had to rebuild my body from scratch.”

He did just that, and three years later, Josh tested his hard work when he competed in his first powerlifting competition in Idaho. He didn’t know what to expect, but he ended up taking first place overall. That victory, and his new passion for powerlifting, set him on a course to join Bodybuilding.com and further advance his career in and out of the weight room.

QWhat is your position at Bodybuilding.com? How long have you worked here?

I am currently a customer service representative in the call center. I have been here just over a year, and honestly I love every minute of it. We take care of our customers.

What was your fitness level before working at Bodybuilding.com? What is your competition history like?

I was pretty active. I was lifting daily and sticking to my training routines. I will admit that my nutrition wasn’t that great though. I will say that I’ve significantly improved since I’ve been working here.

“To date, I have competed in four different powerlifting events. I also utilize some strongman exercises for conditioning, and I have my eyes on doing a bodybuilding show within the next year.”

To date, I have competed in four different powerlifting events. I also utilize some strongman exercises for conditioning, and I have my eyes on doing a bodybuilding show within the next year. I don’t really like to flaunt my strength. I try to not look like I’m searching for attention when I train.

What is it like working at Bodybuilding.com? How does it create a helpful fitness environment?

Honestly, it’s awesome! I love coming to work—even on my days off, just to train. The environment here is unlike any job I’ve had. Everyone is extremely supportive of their peers—especially the people competing or who have physical goals. We keep each other motivated and offer a hand to help one another out when possible.

What do you think of the new gym in the corporate office? Is it missing anything you need?

The gym is pretty sweet. I think we need more cowbell, j/k. But we could maybe use a prowler sled that we could push in the parking lot and a tire to flip when the weather warms up. Those are great conditioning tools; I found that they actually make conditioning fun, opposed to being on a stair-stepper for 30 minutes.

How does the Bodybuilding.com environment influence your health, fitness and appearance goals?

Our environment provides the support we need when we begin to feel overwhelmed. It’s honestly very cool that we have a job that supports its employees in this field.

Do you get asked for advice in the gym often?

I get asked about how to squat or deadlift properly almost daily actually! I don’t mind coaching anyone seeking help on their form. I actually take it as a compliment that they trust my opinion.

You’re still pretty young Josh, and are years from your prime. Do you think you’re on pace to maybe go pro some day?

In powerlifting, I honestly think I may have what it takes. I have some goals I’ve set this year and they appear to be on the horizon of being met very soon. If I meet them I may be able to compete on the pro level. If this happened, it would only be more motivation to train harder and continue to improve.

“I have some goals I’ve set this year and they appear to be on the horizon of being met very soon.”

Can you point out a moment in the gym when a co-worker asked you for advice?

What is your strategy when you are contacted by a customer? Honestly, paying full attention to the customer, just showing them we are here to help them to the best of our ability. Not a lot of companies allow their employees to do this and tend to be completely policy-driven. We legitimately care about our customers and will take care of them.

What is more important to you: looking good or being strong?

I like to try to balance it out. I’m not as ripped as some of the guys here, but I’m working on it. Being strong is a priority to me because it’s what I do, but I won’t use strength training as a reason to diet poorly and neglect basic conditioning. I want to try bodybuilding out because I believe these two goals can be balanced and will benefit each other if you know what you’re doing.

“Being strong is a priority to me because it’s what I do, but I won’t use strength training as a reason to diet poorly and neglect basic conditioning.”

Have you participated in the employee transformation challenge? How did that experience affect your life?

I am actually currently participating in it at the moment. I get compliments daily that I am looking way more lean and defined than prior. It honestly keeps me going, knowing I’m making progress. I’ve never made so much progress before, and it’s because of this support. It’s awesome.

Gym Rat Josh’s Lifting Regimen

I warm up on chest day with pull-ups to activate my lats for the bench press.

Warm up:

Nutrition: Sample daily meal-by-meal breakdown

Josh’s Supplement Stack


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Bodybuilding.com Fit Team Member Spotlight: Joshua Dakin Pushes Human Limits

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Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!

Why I decided to transform

I was extremely obese growing up. I ate too much and had an addiction to food. At age 18, I went to the doctor after getting sick and weighed 469 pounds. I couldn’t eat whole foods for a few weeks and lost weight from being sick. That’s when I decided to keep it going and lose more weight.

My desire to join the military also motivated me to lose weight. I lost a little bit of fat but stayed around 435 pounds. After I tuned 19 years old, my dad hurt his ankle and went to a physical trainer. My dad proceeded to tell the trainer about me and asked if I could be helped.

On March 2, 2011, I met my physical trainer, Dave Greene. At the time, I weighed 433 pounds with 55 percent body fat. He built a meal and exercise plan for me and it worked. It was difficult at first and seemed like I would never reach my goal.

After about a month with my trainer and meal plan, I started to see the weight come off. I dove into exercise, learned about healthy living, and it completely changed my life.

Before

After

AGE 18 / HEIGHT 6’2″ / BODY FAT 60%

AGE 21 / HEIGHT 6’3″ / BODY FAT 8%

Post To Fitboard

Three years later, I joined the U.S. Navy when I became physically fit enough. I was 190 pounds with 8 percent body fat. I lost 281 pounds and 47 percent body fat thanks to my trainer. I couldn’t believe the hard work paid off.

I should thank my dad for hurting his ankle and leading me to a physical trainer. My life is much different now. I can play sports and have energy to be active. My self-esteem and confidence are high and I always notice little things I do now that I couldn’t before. Now I fit in restaurant booths, airplanes, and rollercoaster’s. I can shop at regular clothing stores now and don’t have to worry about breaking chairs.

How I accomplished my goals

After starting my meal and exercise plan, I started to think it was possible to lose the weight. I tried many times before but nothing worked. When I realized it would take the gym, a change in eating habits, and a lifestyle overhaul, I realized I could accomplish my goals.

I met once per week with my physical trainer to check my weight and make changes if needed. It helped me stay accountable and was encouraging. After every meeting, I got more into fitness and it slowly became a lifestyle. I started researching workout routines and meal plans on Bodybuilding.com to see how other people accomplished their goals.

“My self-esteem and confidence are high and I always notice little things I do now that I couldn’t before.”

My dad told me to write down my goals with achievement dates and read them every day when I woke up, which kept me motivated. I love learning about nutrition and fitness and believe that helped me stay motivated and on track for. Throughout everything, I kept the image of myself in a military uniform in my head.

Time flew by during the past few years. I cannot thank my parents, family, friends, and physical trainer, Dave, enough for the help and encouragement.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

When I first started, I was only able to walk on a treadmill, but I quickly built up my ability to exercise and slowly increased the amount over time. I also started boxing and playing basketball with my friends.

What aspect challenged me the most

I quickly fell in love with the gym. The most difficult part was going out with friends at restaurants when I couldn’t eat. I built strong discipline and self-control in the past few years.

My future fitness plans

I’m trying to build more muscle now that the fat is gone. I still run a lot because I like to maintain my cardio for the military. Fitness will always be part of my life.

I would like to become a physical trainer or nutritionist to help others. I learned a lot and can help people who are trying to lose weight. I experienced many ups and down during my journey and would love to share and help others who struggle too.

“Write down your goals, set a date to reach them, and read them to yourself every day.”

Suggestions for aspiring transformers

Write down your goals, set a date to reach them, and read them to yourself every day. Make sure to journal your workouts and food so you can track improvement.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com is the best website I found during my fitness journey. It has so much information and is stocked with encouraging people. Every workout plan I need is on Bodybuilding.com.

The articles pump me up to go to the gym and motivate me. I read the articles about nutrition mostly. I learned many recipes and ideas for cooking and baking.

I thank Bodybuilding.com for the motivation and information to help me accomplish my weight loss and fitness goals.

Kenneth’s Top 5 Gym Tracks

  1. “Zero” by Smashing Pumpkins
  2. “Law Of Nature” by Sixfingerz
  3. “I Stand Alone” by Godsmack
  4. “Clap Back” by Ja Rule
  5. “Alive” by Kid Cudi (Feat. Ratatat)

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About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!

Posted in Bodybuilding, Diets, Exercises, Nutrition, Uncategorized, Weight lossComments Off on Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 24

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If your energy levels are low and you’re feeling depleted, take today completely off from exercise and focus on recovery. If you’re an advanced athlete or really want to push your results, perform the cardio and core workout below!

To begin your cardio session, warm up for 5 minutes on the treadmill, bike, or trail. After this brief warm-up, perform 30 minutes of high-intensity interval cardio. Base the intensity of each interval on how you feel. The intense intervals could be 15-second bursts or two-minute increases in tempo. Mix things up to keep each workout fresh, improve your cardiovascular endurance, and increase your anaerobic threshold.

The abdominal circuit should be performed three times per week. It’s scheduled at the end of day one, day three, and day five. If you’re using day three as a rest day though, perform the abs circuit at the end of the workout on day four or six.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 24

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 24

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Amateur Bodybuilder Of The Week: Paul Is A Massive Canadian Competitor!

QHow did your bodybuilding journey begin?

I started training at the university gym in Ottawa, Canada, in 2004 at 160 pounds. My friends introduced me to bodybuilding training, diet, and supplementation. I remember getting my first look at the Arnold Encyclopedia. Seeing huge guys in print brought back childhood memories of heroes and the cool role models of the 80s. Initially, I wanted to get bigger than my roommate in the spirit of healthy competition but it became much more.

I have an addictive personality and lifting became my healthy addiction. I stopped smoking first and then stopped drinking and started eating well later. In my first six years of training, I bulked up with lots of muscle, but had high body fat. I was 280 pounds before I realized that I looked more like the incredible bulk than the Incredible Hulk. This started my itch to lift competitively.

I was at a stage in life when I needed a new goal. I just graduated from college and settled into my career. Initially, I trained for powerlifting meets. My first was a raw bench meet in Waterloo, Ontario, where I placed second overall. I was interested in bodybuilding but never intended to compete until I watched my friend compete in 2011. After his show, I decided to become a bodybuilder.

I didn’t know how much mental, physical, and psychological change was required to become a successful bodybuilder. I adopted new eating habits, training philosophies, and made lifestyle changes. In 2012, I stepped on stage in London, Ottawa, Ontario, at 218 pounds. My first season was a learning experience that helped me realize what needed to be done to make it to the next level of competition. In 2013, I stepped on stage as a conditioned heavyweight in Couberg, Ontario, where I clenched the provincial qualifying spot after a third place finish.

Cool Fact

Paul holds a bachelor’s degree in psychology and has several vocational rehabilitation designations!

What workout regimen delivered the best results?

I like to hit a muscle group with at least six exercises with a minimum of 4 sets at 8-10 reps and a maximum of 10 sets at 10 reps per exercise. I can do phenomenal things with my chest and lift high volume with high weight. My back can also handle this kind of training. I hit arms and legs with high frequency and moderate weight at 12-20 reps. Here is my pre-contest training routine.

21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

What nutrition plan fueled your body?

What Supplements Gave You The Greatest Gains?

How did your passion for bodybuilding emerge?

Bodybuilding is a lifestyle, passion, art, sport, and a form of entertainment. This is what makes bodybuilding attractive. When people ask how my show prep is going, I say that I love every second of it. I take pride for declining everyday pleasures and delaying short-term gratification. The best part of bodybuilding is that the gratification isn’t winning the class or the show, it’s getting there and being the best you can be on stage.

What motivated you to be a bodybuilder?

New goals motivate me to be a bodybuilder. Dreaming and taking action to make that dream come true is one of the best feelings. The results are enough to keep me motivated.

“Taking action to make your dream come true is one of the best feelings.”

Where did you go for inspiration?

I love the friends I met at the gym. They’re the most loyal and honest people I know. We have a sense of community that can’t be broken. They inspire me every day.

“I plan to take a year off and perfect my physique so I can blow everyone away when I hit the stage in June 2015.”

What are your future bodybuilding plans?

I qualified for the Ontario Provincial contest by placing third in the combined heavy and super heavyweight class in Cobourg, Ontario. I came in at 224 pounds with 5 percent body fat and looked great in terms of overall symmetry, strength, and leanness.

I plan to take a year off and perfect my physique so I can blow everyone away when I hit the stage in June 2015. There, I hope to qualify for the Canadian National Contest.

What is the most important bodybuilding tip?

Fun isn’t the result, it’s the process.

Who is your favorite bodybuilder?

I don’t have a favorite bodybuilder. I respect what many bodybuilders contributed to the sport. Arnold introduced bodybuilding to the mainstream and had an iconic personality. I respect Frank Zane for brining classic physiques to bodybuilding. Dorian Yates broke the mold and paved the way for the new generation of bodybuilders. I also like Kai Greene because of his humble and perseverant personality.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com content provides posing tips, diet plans, training routines, and supplement reviews. BodySpace helped me network with the international community and diversified my understanding of bodybuilding. Resources on Bodybuilding.com are limitless.

Paul’s Top 5 Gym Tracks

  1. “Microwave Mayonnaise” by MF Doom
  2. “Winter Isn’t Coming” by RJD2
  3. “Crows” by Asop Rock
  4. “Right This Second” by Dead Mau5
  5. “Otis” by Jay-Z
Contest History
  • 2013 OPA Winston Invitational – Heavyweight
  • 2012 OPA GNC Ottawa Classic – Light heavyweight
  • 2012 OPA London Invitational – Heavyweight
  • 2011 CPF No Frills Bench Press – 2nd Place, 365-Pound Raw Bench


About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also…

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Amateur Bodybuilder Of The Week: Paul Is A Massive Canadian Competitor!

Posted in Bodybuilding, Exercises, Nutrition, Training Methods, Uncategorized, Warm upComments Off on Amateur Bodybuilder Of The Week: Paul Is A Massive Canadian Competitor!

Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 16

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If you’re tired or in a rush, it might seem like an easy decision to skip the plyometrics circuit before you hit your legs—don’t do it! The plyo drills are an important part of building an elite body. You might feel like you’re just jumping around, but you’re actually doing a lot more for your body. Plyos will prepare your central nervous system and your fast-twitch muscles for the work ahead. Doing them will also help you develop power, an essential component for every athlete.

When you’re done with plyos, hit your squats with energy. The short rest periods will make those 50 squats feel more challenging than they’d normally be, but push through it. You’re earning your elite.

Notes: Rest 1 minute between supersets

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 16

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 16

<div class="article-padding-content" webReader="40.7271594684"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Erin Stern</a></span><span class="article-date">Feb 21, 2014</span></div><div id="DPG" webReader="38.6452400325"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-13.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-15.html">Next</a></h5><p>You've been working your body to it's max this week, so you need to give it some time to recover. It might be tempting to "get ahead" and go for a long run or some laps in the pool, but resist the urge. Muscles need time to recover; without rest, you won't see the results you've been working so hard to earn.</p><p>Take it easy today and we'll hit it hard again tomorrow!</p><img src="http://www.bodybuilding.com/fun/images/2014/erin_sterns_elite_body_day_7_rest-1.jpg" width="560" height="339" border="0"/><p>You've been working your body to it's max this week, so you need to give it some time to recover.</p><h3 class="article-title">Elite Body Meal Plan</h3><p>Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.</p><p>Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.</p><div id="meal-plan-table"><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="egg whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 egg whites</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/avocado_50.jpg" alt="avocado" width="50" height="50"/></span> <span class="mpt-content content"><a href="javascript:nutrientpop('9037')"><strong>Avocado</strong></a></span><br />1/2 avocado</li>
</ul><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2013/omelet_chic_oats.jpg" alt="Egg White Omelet with Chicken and Oatmeal" width="50" height="50"/></span> <span class="mpt-content content c11"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Egg White Omelet with Chicken and Oatmeal</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c12">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="protein shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Protein Shake</a></strong><br />30 g of whey protein in water</span></li>
<li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="brown rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Cooked Brown Rice</a></strong><br />1/2 cup</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/pasta-squash_50.jpg" alt="steamed squash or zucchini" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11641)">Steamed Squash</a> or <a href="javascript:nutrientpop('11477')">Zucchini</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-chicken-breast-brown-rice-broccoli_50.jpg" alt="Chicken Breast with Brown Rice and Broccoli" width="50" height="50"/></span> <span class="mpt-content content c11"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Brown Rice and Broccoli</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c12">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/yogurt_50.jpg" alt="greek yogurt" width="50" height="50"/></span> <span class="mpt-content content"><strong>2% Greek Yogurt</strong><br />1 serving</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/apple_50.jpg" alt="apple" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9003')">Medium Apple</a></strong><br />1 apple</span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Grilled Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/pasta-squash_50.jpg" alt="spaghetti squash" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Baked Spaghetti Squash</a> (seasoned or with salsa)</strong><br />1/2 squash</span></li>
</ul><ul><li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fule-chicken-breast-asparagus_50.jpg" alt="Chicken Breast with Asparagus" width="50" height="50"/></span> <span class="mpt-content content c11"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Asparagus</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c12">Go Now!</a></span></li>
</ul><ul><li class="rowBgColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Protein Shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Protein Shake</a></strong><br />1 scoop of casein protein in water or light almond milk</span></li>
<li class="rowBorderColor c10"><span class="mpt-images c9"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="almond butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12195')">Almond Butter</a> or <a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong><br />1 tbsp</span></li>
</ul></div><br /><div class="elite-body-stacks" webReader="26.7991631799"><div class="elite-body-stacks-left" webReader="27.737704918"><h3>Elite Strength Stack</h3><p>Support strength, growth,<br />and recovery with this protein, bcaa, and pre-workout combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><button class="bbButton primaryAction c13"><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html">View Products!</a> </button></a></p></div><div class="elite-body-stacks-right" webReader="3.03448275862"><h3>"Day & Night" Protein Stack</h3><p>Support muscle growth and recovery with this whey,<br />casein, and ZMA combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><button class="bbButton primaryAction c13"><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html">View Products!</a> </button></a></p></div></div><p>* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.</p><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-13.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-15.html">Next</a></h5><br class="c15"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/matt53.htm">Laying The Right Foundation!</a></li>
<li><a href="http://www.bodybuilding.com/fun/planet12.htm">Gain 10 Lbs In 120 Days!</a></li>
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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 14

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You’ve been working your body to it’s max this week, so you need to give it some time to recover. It might be tempting to “get ahead” and go for a long run or some laps in the pool, but resist the urge. Muscles need time to recover; without rest, you won’t see the results you’ve been working so hard to earn.

Take it easy today and we’ll hit it hard again tomorrow!

You’ve been working your body to it’s max this week, so you need to give it some time to recover.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 14

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 14

<div class="article-padding-content" webReader="38.4483426083"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Erin Stern</a></span><span class="article-date">Feb 20, 2014</span></div><div id="DPG" webReader="35.1844892381"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-10.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-12.html">Next</a></h5><p>Too many people spend their upper-body training sessions working on the front of their body. Although a great chest is important, your back will set your physique apart from everyone else's.</p><p>To earn an elite back, you need to work hard in the gym. Perform each exercise and each rep with the image of your elite body on your mind. If you do the workouts with low energy or without motivation, it'll show in your physique.</p><br /><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_01.jpg" width="113" height="184" alt="Elite Body"/></a><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_02.jpg" width="322" height="184" alt="Elite Body"/><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_03.jpg" width="125" height="184" alt="Elite Body"/></a><div id="meal-plan-table"><ul><li class="c7">
<h6>Warm-up</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a> <a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('walking-treadmill')">Walking</a>, <a href="javascript:pop('jogging-treadmill')">Jogging</a>, or <a href="javascript:pop('rope-jumping')">Rope Jumping</a></strong><br />5 minutes</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Female/t/13_1.jpg" alt="One-Arm Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Female/t/13_2.jpg" alt="One-Arm Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-row')">One-Arm Dumbbell Row</a></strong><br />4 sets of 10 reps (each side)</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('bent-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Female/t/40_1.jpg" alt="Bent-Arm Dumbbell Pullover" width="53" height="53"/></a> <a href="javascript:pop('bent-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Female/t/40_2.jpg" alt="Bent-Arm Dumbbell Pullover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-arm-dumbbell-pullover')">Dumbbell Pullover</a></strong><br />4 sets of 10 reps<br />Rest 45-60 seconds between sets</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-incline-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1311/Male/t/1311_1.jpg" alt="Dumbbell Incline Row" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-incline-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1311/Male/t/1311_2.jpg" alt="Dumbbell Incline Row" width="53" height="53"/></a></span> <span class="mpt-content content c10"><strong><a href="javascript:pop('dumbbell-incline-row')">Single-Arm Incline Dumbbell Rows</a> (shown with two arms)</strong><br />4 sets of 10 reps (each arm)</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Female/t/14_1.jpg" alt="Close-Grip Front Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Female/t/14_2.jpg" alt="Close-Grip Front Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-front-lat-pulldown')">Close-Grip Lat Pulldowns</a></strong><br />4 sets of 10 reps<br />Rest 45-60 seconds between sets</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />4 sets of 10 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Female/t/681_1.jpg" alt="Face Pull" width="53" height="53"/></a> <a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Female/t/681_2.jpg" alt="Face Pull" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('face-pull')">Face Pull</a></strong><br />4 sets of 10 reps<br />Rest 45-60 seconds between sets</span></li>
<li class="c7">
<h6>Finisher</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('one-arm-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/904/Female/t/904_1.jpg" alt="One Arm Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('one-arm-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/904/Female/t/904_2.jpg" alt="One Arm Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-lat-pulldown')">One Arm Lat Pulldown</a></strong><br />3 sets of 8 reps (each arm)<br />Rest 45-60 seconds between sets</span></li>
</ul></div><h3 class="article-title">Elite Body Meal Plan</h3><p>Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.</p><p>Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="egg whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 egg whites</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-wheat-bread.jpg" alt="ezekiel bread" width="50" height="50"/></span> <span class="mpt-content content"><strong>Ezekiel Bread</strong><br />2 slices</span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2013/omelet_chic_oats.jpg" alt="Egg White Omelet with Chicken and Oatmeal" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Egg White Omelet with Chicken and Oatmeal</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="protein shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Protein Shake</a></strong><br />30 g of whey protein in water</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/apple_50.jpg" alt="apple" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9003')">Medium Apple</a></strong><br />1 apple</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/asparagus_50.jpg" alt="steamed asparagus" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11011')">Steamed Asparagus</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fule-chicken-breast-asparagus_50.jpg" alt="Chicken Breast with Asparagus" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Asparagus</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/groundbeef_50.jpg" alt="ground turkey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5305')">Ground Turkey</a></strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/avocado_50.jpg" alt="hummus or avocado" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16137')">Hummus</a> or <a href="javascript:nutrientpop('9037')">Avocado</a></strong><br />4 tbsp hummus or 2 oz avocado</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/steak_50.jpg" alt="grilled steak" width="50" height="50"/></span> <span class="mpt-content content"><strong>Grilled Steak</strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/salad_50.jpg" alt="salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Steamed Veggies Salad</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-sirloin-burger-green-beans_50.jpg" alt="Sirloin Burger with Green Beans" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Sirloin Burger with Green Beans</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Protein Shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Protein Shake</a></strong><br />1 scoop of casein protein in water or light almond milk</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="almond butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12195')">Almond Butter</a> or <a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong><br />1 tbsp</span></li>
</ul></div><br /><div class="elite-body-stacks" webReader="26.7991631799"><div class="elite-body-stacks-left" webReader="27.737704918"><h3>Elite Strength Stack</h3><p>Support strength, growth,<br />and recovery with this protein, bcaa, and pre-workout combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><button class="bbButton primaryAction c14"><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html">View Products!</a> </button></a></p></div><div class="elite-body-stacks-right" webReader="3.03448275862"><h3>"Day & Night" Protein Stack</h3><p>Support muscle growth and recovery with this whey,<br />casein, and ZMA combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><button class="bbButton primaryAction c14"><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html">View Products!</a> </button></a></p></div></div><p>* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.</p><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-10.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-12.html">Next</a></h5><br class="c16"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/wotw45.htm">What Is The Best Pilates Workout?</a></li>
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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 11

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Too many people spend their upper-body training sessions working on the front of their body. Although a great chest is important, your back will set your physique apart from everyone else’s.

To earn an elite back, you need to work hard in the gym. Perform each exercise and each rep with the image of your elite body on your mind. If you do the workouts with low energy or without motivation, it’ll show in your physique.

Elite BodyElite BodyElite Body

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

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and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 11

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 11

<div class="article-padding-content" webReader="37.1634660422"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Erin Stern</a></span><span class="article-date">Feb 17, 2014</span></div><div id="DPG" webReader="33.1615663047"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-7.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-9.html">Next</a></h5><p>You've been through a week of Elite Body and should be familiar with the pace and intensity. If you didn't go has hard as you could have last week, then do it today. Grab some more weight or decrease the rest periods—results won't come without a lot of hard work on your part.</p><p>Don't forget that your job doesn't end when you walk out of the gym! Support your workouts with good nutrition to uncover your elite body.</p><br /><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_01.jpg" width="113" height="184" alt="Elite Body"/></a><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_02.jpg" width="322" height="184" alt="Elite Body"/><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_03.jpg" width="125" height="184" alt="Elite Body"/></a><div id="meal-plan-table"><ul><li class="c7">
<h6>Warm-up</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a> <a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('walking-treadmill')">Walking</a>, <a href="javascript:pop('jogging-treadmill')">Jogging</a>, or <a href="javascript:pop('rope-jumping')">Rope Jumping</a></strong><br />5 minutes</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('power-jerk-')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/702/Female/t/702_1.jpg" alt="Power Jerk " width="53" height="53"/></a> <a href="javascript:pop('power-jerk-')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/702/Female/t/702_2.jpg" alt="Power Jerk " width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('power-jerk-')">Push Jerk</a></strong><br />1 warm-up set, 4 sets of 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Female/t/368_1.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Female/t/368_2.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-upright-row')">Standing Dumbbell Upright Rows</a></strong><br />1 warm-up set, 4 sets of 10 reps<br />Rest 60-90 seconds between sets</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear-Delt Flyes</a></strong><br />4 sets of 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('front-cable-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/75/Female/t/75_1.jpg" alt="Front Cable Raise" width="53" height="53"/></a> <a href="javascript:pop('front-cable-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/75/Female/t/75_2.jpg" alt="Front Cable Raise" width="53" height="53"/></a></span> <span class="mpt-content content c10"><strong><a href="javascript:pop('front-cable-raise')">Front Cable Raises</a></strong><br />4 sets of 10 reps<br />Rest 30-60 seconds between sets</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('ez-bar-skullcrusher')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1641/Male/t/1641_1.jpg" alt="EZ-Bar Skullcrusher" width="53" height="53"/></a> <a href="javascript:pop('ez-bar-skullcrusher')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1641/Male/t/1641_2.jpg" alt="EZ-Bar Skullcrusher" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ez-bar-skullcrusher')">Skullcrushers</a></strong><br />4 sets of 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('drag-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/174/Female/t/174_1.jpg" alt="Drag Curl" width="53" height="53"/></a> <a href="javascript:pop('drag-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/174/Female/t/174_2.jpg" alt="Drag Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('drag-curl')">Drag Curls</a></strong><br />4 sets of 10 reps<br />Rest 45-60 seconds between sets</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('inverted-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/879/Female/t/879_1.jpg" alt="Inverted Row" width="53" height="53"/></a> <a href="javascript:pop('inverted-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/879/Female/t/879_2.jpg" alt="Inverted Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('inverted-row')">Plank Pull-up</a></strong><br />3 sets to failure</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('pushups-close-and-wide-hand-positions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/81/Male/t/81_1.jpg" alt="Pushups (Close and Wide Hand Positions)" width="53" height="53"/></a> <a href="javascript:pop('pushups-close-and-wide-hand-positions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/81/Male/t/81_2.jpg" alt="Pushups (Close and Wide Hand Positions)" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups-close-and-wide-hand-positions')">Diamond Push-Ups</a></strong><br />3 sets to failure<br />Rest 45-60 seconds between sets</span></li>
<li class="c7">
<h6>Ab Circuit</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Female/t/908_1.jpg" alt="Plank" width="53" height="53"/></a> <a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Female/t/908_2.jpg" alt="Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plank')">Plank</a></strong><br />1 minute</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('side-bridge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/249/Female/t/249_1.jpg" alt="Side Bridge" width="53" height="53"/></a> <a href="javascript:pop('side-bridge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/249/Female/t/249_2.jpg" alt="Side Bridge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-bridge')">Side Bridge</a></strong><br />1 minute each side</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('jackknife-sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/t/91_1.jpg" alt="Jackknife Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('jackknife-sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/t/91_2.jpg" alt="Jackknife Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('jackknife-sit-up')">Isometric V-Up</a> (shown as regular V-up)</strong><br />30 seconds</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('ab-roller')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/110/Female/t/110_1.jpg" alt="Ab Roller" width="53" height="53"/></a> <a href="javascript:pop('ab-roller')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/110/Female/t/110_2.jpg" alt="Ab Roller" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ab-roller')">Ab Roller</a></strong><br />20 reps</span></li>
</ul></div><h3 class="article-title">Elite Body Meal Plan</h3><p>Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.</p><p>Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="egg whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 egg whites</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-wheat-bread.jpg" alt="ezekiel bread" width="50" height="50"/></span> <span class="mpt-content content"><strong>Ezekiel Bread</strong><br />2 slices</span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2013/omelet_chic_oats.jpg" alt="Egg White Omelet with Chicken and Oatmeal" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Egg White Omelet with Chicken and Oatmeal</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="protein shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Protein Shake</a></strong><br />30 g of whey protein in water</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="brown rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Cooked Brown Rice</a></strong><br />1/2 cup</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/pasta-squash_50.jpg" alt="steamed squash or zucchini" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11641)">Steamed Squash</a> or <a href="javascript:nutrientpop('11477')">Zucchini</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-chicken-breast-brown-rice-broccoli_50.jpg" alt="Chicken Breast with Brown Rice and Broccoli" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Brown Rice and Broccoli</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/cottagecheese_50.jpg" alt="cottage cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1014')">Cottage Cheese</a></strong><br />1 serving</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/apple_50.jpg" alt="apple" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9003')">Medium Apple</a></strong><br />1 apple</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/steak_50.jpg" alt="grilled steak" width="50" height="50"/></span> <span class="mpt-content content"><strong>Grilled Steak</strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/salad_50.jpg" alt="steam broccoli or salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Steamed Broccoli</a> or <a href="javascript:nutrientpop('21052')">Salad</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-sirloin-burger-green-beans_50.jpg" alt="Sirloin Burger with Green Beans" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Sirloin Burger with Green Beans</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Protein Shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Protein Shake</a></strong><br />1 scoop of casein protein in water or light almond milk</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="almond butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12195')">Almond Butter</a> or <a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong><br />1 tbsp</span></li>
</ul></div><br /><div class="elite-body-stacks" webReader="26.7991631799"><div class="elite-body-stacks-left" webReader="27.737704918"><h3>Elite Strength Stack</h3><p>Support strength, growth,<br />and recovery with this protein, bcaa, and pre-workout combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><button class="bbButton primaryAction c14"><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html">View Products!</a> </button></a></p></div><div class="elite-body-stacks-right" webReader="3.03448275862"><h3>"Day & Night" Protein Stack</h3><p>Support muscle growth and recovery with this whey,<br />casein, and ZMA combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><button class="bbButton primaryAction c14"><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html">View Products!</a> </button></a></p></div></div><p>* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.</p><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-7.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-9.html">Next</a></h5><br class="c16"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-grand-prize-transformation.html">Amateur Bodybuilder Of The Week: Grand Prize Transformation</a></li>
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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 8

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You’ve been through a week of Elite Body and should be familiar with the pace and intensity. If you didn’t go has hard as you could have last week, then do it today. Grab some more weight or decrease the rest periods—results won’t come without a lot of hard work on your part.

Don’t forget that your job doesn’t end when you walk out of the gym! Support your workouts with good nutrition to uncover your elite body.

Elite BodyElite BodyElite Body

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 8

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