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Body Transformation: Catherine Biery Busted Into A Figure Physique!

Name: Catherine Biery

Why I decided to transform

My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor’s degree in exercise science, I couldn’t get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.

I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn’t lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.

I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.

Before

After

AGE 37 / HEIGHT 5’3″ / BODY FAT 25%

AGE 37 / HEIGHT 5’3″ / BODY FAT 10%

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My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn’t make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.

Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.

On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I’m excited to see what the future has in store for me and am excited to compete again.

How I accomplished my goals

Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn’t going to let myself down.

 

“Rather than focusing on being skinny, I wanted to be strong.”

I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would’ve been easy to quit if I hadn’t let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.

On tough days, I’d look to individuals I admire. I visited Erin Stern’s Facebook page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it’s important to chase and complete your goals, even when it’s hard and you’re afraid.

I’ve been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would’ve never believed it. It’s those moments that keep me motivated to push toward my future goals.

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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!

Diet plan that guided my transformation

I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.

  • Salad
  • Spring Greens Spring Greens2 cups
  • Mixed Veggies Mixed Veggies1 serving
  • Light Asian Sesame Dressing Light Asian Sesame Dressing2 tbsp
  • chicken Chicken5 oz
  • cottage cheese Cottage Cheese1/2 cup
  • Unsweetened Almond Milk Unsweetened Almond Milk1 cup

Training regimen that kept me on track

I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.

What aspect challenged me the most

The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.

The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.

“Don’t obsess about the number on the scale!”

My future fitness plans

I learned a lot from my first figure competition. I met many wonderful people and had fun. I’m excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.

Even though I have a bachelor’s degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn’t completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.

Suggestions for aspiring transformers

  • Believe in yourself and make long-term changes.
  • Surround yourself with positive people to lean on when you need help.
  • Seek inspiration from others who have been there to ignite your inner fire.
  • Take progress photos.
  • Keep a food log and measure your food.
  • Don’t obsess about the number on the scale!
  • Reach for the stars!

How Bodybuilding.com helped me reach my goals

My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.

Catherine’s Top 5 Gym Tracks

  1. “Shut It Down” by Pitbull (Feat. Akon)
  2. “Shake It” by Metro Station
  3. “Remember The Name” by Fort Minor (Feat. Styles Of Beyond)
  4. “Berzerk” by Eminem
  5. “Hella Good” by No Doubt

 

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Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!

Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!

 

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: Catherine Biery Busted Into A Figure Physique!

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Body Transformation: Shota Ida Gained Fitness Knowledge And Muscle!

Why I decided to transform

I’ve been interested in healthy living and being fit since sixth grade when I got involved in competitive soccer. I started doing push-ups and sit-ups every night. No matter how tired I got, I was determined to finish my set number of push-ups.

As I got older, one of my friends started going to the gym and invited me to come along, which I did starting in March 2009. Setting foot in the gym gave me motivation. I forgot about my stresses and focused on my workout.

I was one of the taller guys in my grade, but I was skinny. I was determined to build more muscle mass to help me play sports.

Before

After

AGE 14 / HEIGHT 5’11” / BODY FAT 10%

AGE 17 / HEIGHT 6’0″ / BODY FAT 10%

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I had no idea what I was doing during my first two years of working out, but I read articles and learned proper technique, form, and nutrition from my friend. I look up to Steve Cook. He inspired me to reach my goals. Everyone should have a person to look up to.

I’ve improved the most during the last two years. Now I’m a high school senior and am 17 years old. Every time I enter the gym or go for a run, I concentrate on improvement. I’ve put on 30 pounds of muscle mass in the past two years and my sports performance is at an all-time high. Strength and cardio training helped improve my health. I sleep better now and am sick less often.

How I accomplished my goals

You can’t cut corners or take the easy road if you want to succeed in this sport. You have to work hard and push toward your goals. Lots of people train but forget about dieting. In my opinion, dieting is more important than working out. Improvement is never-ending.

There are days when I feel like giving up and going home, but then I think of how much time and energy I put into everything. Going home and quitting would be a waste. When that thought crosses my mind, I talk myself into resting later so I can focus on what matters.

A great way to accomplish goals is to gather information. I did lots of research and it was extremely helpful. Inspiration from the best in the field will keep you on track and in the zone.

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

I follow my own routine and do moderate to heavy cardio three days per week and train abs three days per week at home.

What aspect challenged me the most

“Lift comfortably and get your form down.”

Dieting challenged me most. It was extremely difficult to keep track of my diet due to home-cooked meals by my parents. It was also hard to control junk food cravings. When I got older, I started eating healthier food and made my own meals. Calorie intake was hard to track, but it eventually became easy. Finding time to hit the gym is tough with soccer, school, and work.

My future fitness plans

I want to enter a competition, but it’s not a main goal. I like to work out for myself and like how it makes me feel. I’d like to go to school for something sports-injury related like kinesiology or sports medicine. I like to help others in the gym.

Suggestions for aspiring transformers

Never stop trying. If people insult you, use it as motivation and remember that you’re the one who’s working hard to achieve your goals and become stronger than them.

Lift comfortably and get your form down. Don’t be the person who puts too much weight on the bar and looks foolish. Remember that 70 percent of gaining muscle is nutrition.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com articles are packed with knowledge and there’s a great forum for beginners to find advice from knowledgeable sources. The Bodybuilding.com Store provides many great supplements and apparel. Many of the articles remind me why I started the fitness life, which was to reach new goals.

Shota’s Top 5 Gym Tracks

  1. “Ready For The Fight” by The Young Punx
  2. “Survival” by Eminem
  3. “The Jig Is Up” by Kendrick Lamar
  4. “Sail (Unlimited Gravity Remix)” by AWOLNATION
  5. “Celebration” by A$AP Rocky

Thanks

  • To my friend who got me started. I wouldn’t be where I am today without him.
  • To my family and all my gym buds.


About The Author

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

Original link – 

Body Transformation: Shota Ida Gained Fitness Knowledge And Muscle!

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International Transformation Of The Month: John Doyle

Why I Got Started

I was heavy all through my teenage years. People teased me and called me names; it hurt a lot. I was tired of always being the fat kid and being picked last in all the sports I played because I wasn’t fit enough. College didn’t help any. I gained three stone (42 pounds) in the first year. Something had to change.

I noticed that my cousin Shane was training hard and had lost a lot of weight. I was jealous. At the beginning of my transformation, I used him as my inspiration and asked him loads of questions. We still talk about weight loss every week, and now we even chat about the prospect of bodybuilding, which is my next goal.

I was studying adventure tourism management in college, so I was doing a lot of outdoor sports like rock climbing, kayaking, hill walking, and mountain biking. I could do those things with all of that extra weight, but I wasn’t able to excel at them like I wanted to. So with the help of my cousin and my drive to change, I began to transform.

Before

After

AGE 18 / HEIGHT 5’8″ / BODY FAT 28%

AGE 21 / HEIGHT 5’8″ / BODY FAT 15%

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How I Did It

I decided to join Weight Watchers in my hometown of Killarney with the support of my sisters and family. I followed the Weight Watchers program, which gave me great discipline and opened my eyes to how simple it is to implement a healthy lifestyle into a busy college life. Even though I was juggling a part-time job, studies, and a healthy lifestyle, I still managed to get back into the sports I loved.

I cut out all the junk food. Before my decision to change, I ate takeaways, pizzas, chocolate, fizzy drinks, and crisps. You name it, I probably ate it. I started to prepare my own meals from scratch and introduced more fresh fruit and vegetables to my daily intake. Preparing my own meals gave me great control and insight into what I was fueling myself. It led me to discover that I love cooking. I have begun baking healthy muffins and bread from the recipes on Bodybuilding.com.

“In a short 8 months, I had lost more than 100 pounds. I haven’t looked back since.”

I was always active in sports, but because of my poor diet and lack of real effort, I could never be my absolute best. So, I started really simply and worked my way up. I started walking with my dad, sister, and our dogs Sam and Odie. Every week, we went a little longer and a little faster. After I built that base, I got out on my mountain bike or road bike for various spins. I always set a target of how long I would cycle and how far. The next time I rode, I would try to better the time and distance.

Once I had lost about 30 pounds, I got a gym membership and started swimming. Every week, I did more lengths. I did a lot of interval cardio on the treadmill and I completed spinning classes to get me in shape.

After that, the weight started flying off. In a short 8 months, I had lost more than 100 pounds. I haven’t looked back since.

The only things I regret through this journey were that I never kept a photo journal. I wish I did because I could have looked back for changes in my body. I also regret not finding weights from the beginning. I’m going through Steve Cook’s Big Man on Campus trainer and I absolutely love the feeling weightlifting gives me. I have set new goals to transform my body and be more muscular. So keep watching!

Supplement Plan

During the initial weight-loss period, I didn’t take supplements. But, now with the Big Man on Campus, I use the following products:

NUTRITION PLAN

I try to drink three liters of water per day.

  • Fresh Fruit Smoothie Fresh Fruit Smoothie

    1

Training Program

During my 8-month transformation, I did mostly cardio. I’m now following the lifting routine of Big Man on Campus and absolutely love it. Look there for my training details. Here’s the training that I did for my initial weight loss.

Suggestions for Others

For anyone with a goal, it starts with you and your conviction to that goal. You have to believe in what you want and reinforce it every day, no matter if it’s weight loss or bodybuilding. I always reward myself before I start my next journey. I buy a new shirt that is too small and I use it as my focus point. I spend good money on it and I want to wear it, so I hang it where I will see it every day. Now I have a new top for my next goal to build a bigger, stronger body. I see that every day and I find motivation from it.

Knowledge is the key! Learn as much as you can about your body and what it takes to fuel it. I learned how my body operates on a calorie deficit and how I could still feel satisfied and operate my daily tasks. I now am learning what it takes to fuel and produce a bigger body. Now that I know how to train and eat, if I ever have an issue with weight again, I have the tools to get right back in shape.

“Now that I know how to train and eat, if I ever have an issue with weight again, I have the tools to get right back in shape.”

Find a role model and gain inspiration from their achievements. I read many sports biographies from various athletes and it helped me focus when I felt low.

You have to build up your self-discipline to succeed. When hunger strikes and unhealthy options are readily available, you have to have the strength to make a good choice.

I was always told that I wasn’t fast enough, that I couldn’t jump high enough, or that I was too heavy to be good at sports. When I was on training spins, I let these taunts play in my mind and used them to rev me up so I could push harder. Use negativity to drive your training—don’t let it bring you down.

Country-specific Details

I am from Ireland and the weather is usually pretty rainy. Don’t let weather influence your training schedule; focus on your end goal. Your equipment and motivation should prepare you to deal with any weather conditions. Through my walks, runs, and spins, I’ve rediscovered just how beautiful my town (Killarney, Co. Kerry) actually is.

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Do you live outside of the United States? Have you made a dramatic change either by gaining muscle or losing fat? If so, send in your pics, stats…

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International Transformation Of The Month: John Doyle

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Body Transformation: Nasir Uddin Turned Knowledge Into Muscle!

Why I decided to transform

My family unit consists primarily of women and fitness was hardly promoted. Many members of my extended family suffer from illness due to poor nutrition and inactivity. I wanted to break the tradition.

At age 15, I had a strong desire to get big because I got beat by opponents in high school wrestling. I signed up at the gym a year before and watched people train to understand the vibe. I really enjoyed it but couldn’t stand being so far away from my goals. I weighed 117 pounds with 14 percent body fat at 5-foot-7.

Eventually I gained decent size. I weighed 143 pounds but increased to 16 percent body fat by February 2012. I wanted to be fast and mobile and was introduced to combat sports after I improved in wrestling.

At this time, I left high school to study biology in college and learn more about the body, but I was taught about plants instead. I changed my degree to exercise and sports science in my second year and am pleased with the decision.

I joined local Brazilian Jiu-Jitsu and wrestling classes and did lots of strength and conditioning, which included calisthenics, plyometrics, and core work. I got ripped, felt stronger than ever, worked on my genetic strong points, and my love for sports science and human performance grew immensely.

Before

After

AGE 15 / HEIGHT 5’6″ / BODY FAT 14%

AGE 18 / HEIGHT 5’8″ / BODY FAT 11%

Post To Fitboard

I spent my summer holiday qualifying as a personal trainer, but realized I wanted to further my knowledge and rank and became a specialist personal trainer by age 18. I’m back at college for one more year of sports science at Islington College before attending St. Mary’s University, which is one of the best in England.

Many people thought my passion was an obsession with a hopeless and worthless subject. Now they see me as a focused individual with ambition who cannot be swayed.

How I accomplished my goals

I was getting work experience as an optician and was given an opportunity to work in the field part time. I took advantage of the opportunity, stopped asking for pocket money, and received a gym membership, which allowed me train daily.

I eventually lost the motivation to train in a gym environment and it became boring. I started MMA conditioning and learned to train with weights that aided my performance in combat sports. I was dumbfounded when I realized how much more I could do with a barbell and simple equipment. I started strength and power training with compound movements. I found a way to stay strong, gain muscle, remain agile, and be flexible.

There were many haters and doubters at first. I was mocked for carrying a gym bag, but it slowly decreased and the individuals started asking me for advice. There are many who still frown on my path. There’s much more to prove. I’m only getting started.

“I was dumbfounded when I realized how much more I could do with a barbell and simple equipment.”

My inspiration started with Kris Gethin and Kelechi Opara, who have amazing physiques and training philosophies. Their videos were motivating. I downloaded almost every video from Kris Gethin’s 12-Week Hardcore Trainer and watched them in one day.

Academics fascinated me when I entered the sports science world. That’s when Dr. Jim Stoppani became my inspiration. His academic credentials and physical achievements made him an ideal role model.

I became slightly obsessed with Paul Chek, who is passionate about holistic health. His theories dazzled me and made me look into fitness deeper. The most inspirational athletes to me are Georges St. Pierre, Jon Jones, Rich Froning, Ray Lewis, Kai Greene, and Michael Jordan.

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

  • Brazilian jiu-jitsu: 30 min
  • Kickboxing: 30 min
  • Wrestling: 30-60 min

What aspect challenged me the most

Remaining consistent with my diet is the most challenging aspect due to family and cultural habits. I decided to cook my own food in bulk every weekend so I have no choice but to finish it throughout the week.

My future fitness plans

I manage fitness pages on social media that help others get motivated and inspired. I offer advice whenever I can. I love helping people who want it. I just started Olympic lifting to see how it helps my power for combat sports.

I want to become a unique trainer who helps people in all aspects to live healthy and focus on their mental wellbeing. I also want to work in exercise physiology, psychology, or in the strength and conditioning field.

“Follow your heart and gut instincts. The brain isn’t always right.”

Suggestions for aspiring transformers

  • Set a goal.
  • Be yourself.
  • Use adversity and doubters to fuel your passion.
  • Learn to juggle fitness with daily responsibilities.
  • Don’t treat fitness as phase. Make it a lifestyle.
  • Follow your heart and gut instincts. The brain isn’t always right.
  • Don’t ever be content.

How Bodybuilding.com helped me reach my goals

I found Bodybuilding.com, watched many tutorials, and added many exercises to my knowledge bank. Kris Gethin and Jim Stoppani’s programs helped me put on more muscle than any method before.

Nasir’s Top 5 Gym Tracks

  1. “This Is Where We Fight” by Mateos
  2. “Saw Theme” by Bone Crusher
  3. “Do Or Die” by Muscle Prodigy
  4. “Rep Yo City” by Lil Jon (Feat. E-40)
  5. “300 Violin Orchestra” by Jorge Quintero


About The Author

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

This article is from:

Body Transformation: Nasir Uddin Turned Knowledge Into Muscle!

Posted in Bodybuilding, Exercises, NutritionComments Off on Body Transformation: Nasir Uddin Turned Knowledge Into Muscle!


Paige Hathaway

5 hours 50 minutes ago

F45 update! ✨💪🏼 So guys, I am excited to share my amazing experience with F45 Training so far! After feeling the positive energy and upbeat vibe of this fitness community, I knew I had found my new home. If you are looking for a workout program that delivers, THIS IS IT!!
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Paige Hathaway

1 day 3 hours ago

If kissing burns 6 calories per minute....
How many calories do you think laughing burns? 🤔

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