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Triangle Push-Ups

The Move:
Triangle Push-Ups

Why: The triangle push-up gets its name from the position of your hands. Mastering this movement with a modified position of knees on the ground is recommended to keep proper form. The triangle push-up is an excellent total body and core exercise with emphasis on triceps.

How: Begin the move by positioning hands on the mat directly under chest with fingers spread and thumbs and forefingers touching, making a triangle shape. Straighten legs in a plank position (harder) or knees on ground (easier). Make sure the back is flat and abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. At the bottom of the movement your elbows will naturally flare out to the side. Press back up to starting position while keeping a rigid torso through entire movement.

brooke-stacey-arm-workout-triangle-push-up-2 - Women's Health and Fitness magazine.

Nail it: If you can’t go all the way down to a full push-up, go as far as you can and work your way up to a full push-up as strength grows. Exhale breath as you push back up to starting position.

 

Workout by: Brooke Stacey

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Triangle Push-Ups

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Seated triceps dumbbell press

Seated triceps dumbbell press Target and strengthen your arms with the seated triceps dumbbell press.The Move: Seated Triceps Dumbbell PressWhy: Doing seated dumbbell triceps presses allows you to concentrate specifically on strengthening. Isolated tricep exercises build muscle.How: Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arms length. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell

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Seated triceps dumbbell press

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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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Celena was stuck in neutral until she hired a coach who organized her fitness future. Now she competes against the NPC’s best at age 40. See how you can too!

Body Transformation: Paul Thorpe Defeated Sickness With Fitness!

Paul overcame heart attack and blood clot scares with a dedicated fitness plan. See how this 49-year-old bulked up and stays healthy and leveled on the bodybuilding stage!

Body Transformation: Thom Zwawa Fought Diabetes With Fitness!

Thom lost 105 pounds and lassoed type 2 diabetes with a relentless dose of training and nutrition. Get the powerful plans he used to inject life into his body!

 

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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!

Apply Here To Be A Transformation Of The Week!

Body Transformation: Jordan Brown Beat Fat With Brawn!

Why I decided to transform

I struggled with weight problems throughout my life but acted like it didn’t bother me. People made crude remarks regarding my size and I blew them off. I walked around thinking that I looked good and nothing needed to change.

After nearly reaching 300 pounds, I decided to change for the better because I couldn’t stand the sight in the mirror. I realized that it wasn’t okay to be overweight and it was taking a toll on my body. It was the best decision I have ever made and I’ve never felt better.

This isn’t the first time I tried to lose weight, but it’s the only time I stuck with it. Living with a mindset that it’s okay to be overweight is something I cannot understand now. The change allowed me to live a more comfortable life. In the gym, I’m able to work harder and longer. It’s easier to talk with girls and develop relationships. I make better choices when I go out to eat and am able to help others with fitness goals.

My life is much easier now that I’m in better shape. Through my transformation, I built lifelong skills and relationships. I changed my body and mindset toward life. I want to live healthy no matter what.

Before

After

AGE 21 / HEIGHT 6’4″ / BODY FAT 30%

AGE 22 / HEIGHT 6’4″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

It took everything I had to not quit. I used to think I was active and athletic but wasn’t. To make such drastic changes in a year, it took willpower to overcome cravings and the desire to quit. Reverting back to the old me would’ve been easy, but I decided to take the road less traveled and put my nose in the dirt.

The days I thought most about quitting were loaded with cardio. It would’ve been easy to step off the treadmill and walk out of the gym, but I kept reminding myself that it would be worth it. I got inspiration from compliments and others who made progress around me.

Nothing feels better than having a random person in the gym come up and say they notice the hard work you put in. It helps to see others in the transformation process and know that it’s possible.

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

  • Green Vegetables Green Vegetables

    2-3 cups

  • salmon Salmon

    6-8 oz

Training regimen that kept me on track

I started my transformation on the The Bizzy Diet 21-Day Fitness Plan. After that, I started a 4-day on 1-day off workout schedule. I do abdominal workouts every other day and start every workout with stretching and 20-30 minutes on the treadmill or stairmaster.

What aspect challenged me the most

The biggest challenge was to stick with my transformation and avoid quitting. It was hard, but I didn’t fall to temptations. I didn’t cheat once on the Bizzy Diet or miss a workout.

Another challenging aspect was my lack of patience. I expected to see results quickly but kept telling myself to wait for the results, which eventually came.

“No matter where your starting point is, it can be done with the right mindset.”

My future fitness plans

Now that I’m at a comfortable weight, I plan to bulk up and maintain my healthy lifestyle and never going back to the old me. I plan to live as healthy as possible.

Suggestions for aspiring transformers

Don’t quit. It will be worth it in the end. No matter where your starting point is, it can be done with the right mindset. I’ve been there before, but when you decide that it’s for real, the opportunities and outcomes are endless.

How Bodybuilding.com helped me reach my goals

My transformation wouldn’t have been possible without Bodybuilding.com. When I first started, I had no idea what supplements were or how to work out. Thanks MusclePharm and Cory Gregory for teaming with Bodybuilding.com to create the Bizzy Diet.

I also want to thank Lifting Luke at Bodybuilding.com for helping me when I had questions about supplements.

Jordan’s Top 5 Gym Tracks

  1. “Till I Collapse” by Eminem
  2. “Sail” by Awolnation
  3. “All Me” by Drake (Feat. 2 Chainz & Big Sean)
  4. “Don’t You Worry Child” by Swedish House Mafia (Feat. John Martin)
  5. “305 To My City” by Drake (Feat. Detail)

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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: Jordan Brown Beat Fat With Brawn!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Jordan Brown Beat Fat With Brawn!

<div id="DPG" webReader="67.8674884438"><div class="side-bar" webReader="-14.5913978495"><div class="c15"><img src="images/2014/rachel-olsen-transformation-vital.jpg"/></div><p><strong>Name:</strong> Rachel Olsen<br /><strong>Email:</strong> <span class="c16"><a href="mailto:elephantolsen@yahoo.com">elephantolsen@yahoo.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/rachelolsen/">rachelolsen</a><br /><strong>Location:</strong> United States</p></div><h3 class="article-title">Why I decided to transform</h3><p>My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.</p><p>I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn't start lifting weights until January 2013.</p><p>After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 24%</p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 13%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Frachel-olsen-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><h3 class="article-title">How I accomplished my goals</h3><p>I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.</p><p>I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c20" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
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!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="images/2011/now-omega-3_50.jpg" alt="NOW Omega-3" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/o3.html">NOW Omega-3</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2013/pro-supps-mr-hyde_50.jpg" alt="Pro-Supps MR. HYDE" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/pro-supps/mr-hyde.html">Pro-Supps MR. HYDE</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/amino-energy_50.jpg" alt="Optimum AmiN.O. Energy" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/essential-amino-energy.html">Optimum AmiN.O. Energy</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>

</li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><p>Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">5</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><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></span>
<p><span class="mpt-content content">1/4 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/greenbeans_50.jpg" alt="green beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">Green Beans</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><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('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="Natural Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Natural Peanut Butter</a></strong></span>
<p><span class="mpt-content content">1 tbsp</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/cauliflower_50.jpg" alt="Cauliflower" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11135')">Cauliflower</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>To build muscles, you have to lift heavy. Girls shouldn't be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it's never a struggle to get to the gym.</p><p>I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_1.jpg" alt="Lying Triceps Press" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_2.jpg" alt="Lying Triceps Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Lying Triceps Press</a></strong><br />5 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_1.jpg" alt="Pushups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_2.jpg" alt="Pushups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Pushups</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_1.jpg" alt="Bench Dips" width="53" height="53"/></a> <a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_2.jpg" alt="Bench Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bench-dips')">Bench Dips</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><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 Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_1.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_2.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-lunges')">Dumbbell Lunges</a></strong><br />2 sets of 25 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_1.jpg" alt="Sumo Deadlift" width="53" height="53"/></a> <a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_2.jpg" alt="Sumo Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sumo-deadlift')">Sumo Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_1.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_2.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-leg-barbell-squat')">One Leg Barbell Squat</a></strong><br />3 sets of 10 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong> (Assisted)<br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent Over Two-Dumbbell Row</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><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 />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_1.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_2.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-pulldown')">Straight-Arm Pulldown</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><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 Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_1.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a> <a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_2.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-legged-cable-kickback')">One-Legged Cable Kickback</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong> (Single-leg)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><h3 class="article-title">What aspect challenged you the most</h3><img src="images/2014/rachel-olsen-transformation-graphic-1.jpg" width="275" height="437" border="0" class="right-image"/><p>"Believe in yourself and what your body is capable of."</p><p>I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.</p><h3 class="article-title">My future fitness plans</h3><p>My next show is May 3, 2014 at the Ronnie Coleman Classic. I'll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn't with bikini because I genetically build muscle fast.</p><p>Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I'm currently looking for sponsorships and modeling opportunities.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><p>Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.</p><p>Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn't your passion.</p><h3 class="article-title">How Bodybuiding.com helped me reach my goals</h3><p>Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.</p><h3 class="article-title">Rachel's Top 5 Gym Tracks</h3><p><img src="images/2014/rachel-olsen-transformation-music.jpg" width="560" height="132"/></p><div class="titled-list"><ol><li>"Bust Your Windows" by Jazmine Sullivan</li>
<li>"Work B**ch" by Britney Spears</li>
<li>"Headband" by B.o.B.</li>
<li>"Syrup & Honey" by Duffy</li>
<li>"Work" by Iggy Azalea</li>
</ol></div><br class="c25"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.9609375"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column ata-author-image-frame"><a href="http://www.teenbodybuilding.com/trans_t.htm"><img src="http://www.bodybuilding.com/fun/images/2013/teen-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-right-column" webReader="-14.08"><div class="ata-author-name"><a href="http://www.teenbodybuilding.com/trans_t.htm">Teen Transformation Of The Week</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?</p><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.teenbodybuilding.com/trans_t.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

Why I decided to transform

My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.

I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn’t start lifting weights until January 2013.

After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.

Before

After

AGE 18 / HEIGHT 5’5″ / BODY FAT 24%

AGE 18 / HEIGHT 5’5″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.

I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.

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

Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.

Training regimen that kept me on track

To build muscles, you have to lift heavy. Girls shouldn’t be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it’s never a struggle to get to the gym.

I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.

What aspect challenged you the most

“Believe in yourself and what your body is capable of.”

I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.

My future fitness plans

My next show is May 3, 2014 at the Ronnie Coleman Classic. I’ll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn’t with bikini because I genetically build muscle fast.

Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I’m currently looking for sponsorships and modeling opportunities.

Suggestions for aspiring transformers

Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.

Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn’t your passion.

How Bodybuiding.com helped me reach my goals

Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.

Rachel’s Top 5 Gym Tracks

  1. “Bust Your Windows” by Jazmine Sullivan
  2. “Work B**ch” by Britney Spears
  3. “Headband” by B.o.B.
  4. “Syrup & Honey” by Duffy
  5. “Work” by Iggy Azalea


About The Author

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

Read more:  

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

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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

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Bodybuilding.com Fit Team Member Spotlight: Joshua Dakin Pushes Human Limits

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Arnold Schwarzenegger Blueprint Trainer Day 32

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You may not often see someone as big as Arnold doing pull-ups for big reps in the gym, but chins were a crucial part of his training throughout his youth and competitive years. But he quickly learned that this fundamental movement wasn’t quite enough to build a complete bodybuilder’s back.

“When I met Roger Callard, Mr. Western America, he had been doing chin-ups his whole life,” he wrote in “The Education of a Bodybuilder.” “He had a wide back, but never a winning back. He could hit a straight-on back pose and nothing happened. A year ago I encouraged him to start rowing; as a result of his efforts he now wins the ‘best back’ in every contest.”

As the ultimate self-critic, Arnold felt that he still needed one more movement to maximize his own back development. He found it in the T-bar row, which was relatively new when he was captured doing it in the film “Pumping Iron.” His total back formula, which he laid out in “The Education,” was a three-pronged approach: “chin-ups work on width, bent-over rowing with the bar develops the center and lower back, and T-bar rowing develops the outside of the back and the lower lats.” It’s the perfect formula. Finish your back work strong with it today!

Previous | Main | Next


About The Author

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Arnold Schwarzenegger Blueprint Trainer Day 32

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<div id="DPG" webReader="92.9965704341"><div class="side-bar" webReader="-14.4301075269"><div class="c15"><img src="images/2014/catherine-biery-transformation-vitalstats.jpg"/></div><p><strong>Name:</strong> Catherine Biery<br /><strong>Email:</strong> <span class="c16"><a href="mailto:catherinebiery@ymail.com">catherinebiery@ymail.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/catbiery/">catbiery</a><br /><strong>Location:</strong> Wheeling, WV</p></div><h3 class="article-title">Why I decided to transform</h3><p>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.</p><p>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.</p><p>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.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 37 / <strong>HEIGHT</strong> 5'3" / <strong>BODY FAT</strong> 25%</p><p><strong>AGE</strong> 37 / <strong>HEIGHT</strong> 5'3" / <strong>BODY FAT</strong> 10%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Fcatherine-biery-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><p>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.</p><p>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.</p><p>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.</p><h3 class="article-title">How I accomplished my goals</h3><p>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.</p><img src="images/2014/catherine-biery-transformation-graphic-3.jpg" width="560" height="419"/><p>"Rather than focusing on being skinny, I wanted to be strong."</p><p>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.</p><p>On tough days, I'd look to individuals I admire. I visited <a href="https://www.facebook.com/FitErin" rel="nofollow" target="_blank">Erin Stern's Facebook</a> 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.</p><p>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.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c21" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
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!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2013/musclepharm-amino1_50.jpg" alt="MusclePharm AMINO1" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/amino1.html">MusclePharm AMINO1</a></strong></span>

</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2013/bbcom-creatine_50.jpg" alt="Bodybuilding.com Foundation Series Micronized Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/micronized-creatine.html">Bodybuilding.com Foundation Series Micronized Creatine</a></strong></span></li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2011/optimum-casein_50.jpg" alt="Optimum Gold Standard 100% Casein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/cas.html">Optimum Gold Standard 100% Casein</a></strong></span></li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2012/multivitamin_50.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong></span></li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><p>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.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><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></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="images/2013/pb2_50.jpg" alt="PB2" width="50" height="50"/></span> <span class="mpt-content content"><strong>PB2</strong></span>
<p><span class="mpt-content content">2 tbsp</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/coffee_50.jpg" alt="Coffee" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('14209')">Coffee</a></strong></span>
<p><span class="mpt-content content">2 cups</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><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')">Apple</a></strong></span>
<p><span class="mpt-content content">1</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="c14">
<h6>Salad</h6>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-spinach.jpg" alt="Spring Greens" width="50" height="50"/></span> <span class="mpt-content content"><strong>Spring Greens</strong></span>
<p><span class="mpt-content content">2 cups</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/veggies_50.jpg" alt="Mixed Veggies" width="50" height="50"/></span> <span class="mpt-content content"><strong>Mixed Veggies</strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/oliveoil_50.jpg" alt="Light Asian Sesame Dressing" width="50" height="50"/></span> <span class="mpt-content content"><strong>Light Asian Sesame Dressing</strong></span>
<p><span class="mpt-content content">2 tbsp</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong></span>
<p><span class="mpt-content content">5 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><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></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/milk_50.jpg" alt="Unsweetened Almond Milk" width="50" height="50"/></span> <span class="mpt-content content"><strong>Unsweetened Almond Milk</strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="images/2013/pb2_50.jpg" alt="PB2" width="50" height="50"/></span> <span class="mpt-content content"><strong>PB2</strong></span>
<p><span class="mpt-content content">2 tbsp</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-fish.jpg" alt="Tilapia" width="50" height="50"/></span> <span class="mpt-content content"><strong>Tilapia</strong></span>
<p><span class="mpt-content content">6 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">2 cups</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2011/quinoa_50.jpg" alt="Quinoa" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20035')">Quinoa</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2011/optimum-casein_50.jpg" alt="Optimum Gold Standard 100% Casein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/cas.html">Optimum Gold Standard 100% Casein</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>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.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />3 sets of 8-10 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_1.jpg" alt="Bench Dips" width="53" height="53"/></a> <a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_2.jpg" alt="Bench Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bench-dips')">Bench Dips</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Barbell Incline Bench Press - Medium Grip</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('machine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/224/Female/t/224_1.jpg" alt="Machine Bench Press" width="53" height="53"/></a> <a href="javascript:pop('machine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/224/Female/t/224_2.jpg" alt="Machine Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('machine-bench-press')">Machine Bench Press</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Female/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Female/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />7 sets of 15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_1.jpg" alt="Decline Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_2.jpg" alt="Decline Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-crunch')">Decline Crunch</a></strong> (Weighted)<br />4 sets of 25 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_1.jpg" alt="Standing Military Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_2.jpg" alt="Standing Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Standing Military Press</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Barbell Row</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_1.jpg" alt="Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_2.jpg" alt="Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Rows</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><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 />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent Over Two-Dumbbell Row</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Female/t/375_1.jpg" alt="Reverse Flyes" width="53" height="53"/></a> <a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Female/t/375_2.jpg" alt="Reverse Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-flyes')">Reverse Flyes</a></strong><br />3 sets of 8-10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />4 sets of 8-10 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('plie-dumbbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/43/Female/t/43_1.jpg" alt="Plie Dumbbell Squat" width="53" height="53"/></a> <a href="javascript:pop('plie-dumbbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/43/Female/t/43_2.jpg" alt="Plie Dumbbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plie-dumbbell-squat')">Plie Dumbbell Squat</a></strong><br />3 sets of 30 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_1.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_2.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-lunges')">Dumbbell Walking Lunges</a></strong><br />4 sets of 40 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_1.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a> <a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_2.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-legged-cable-kickback')">One-Legged Cable Kickback</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_1.jpg" alt="Calf Press On The Leg Press Machine" width="53" height="53"/></a> <a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_2.jpg" alt="Calf Press On The Leg Press Machine" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('calf-press-on-the-leg-press-machine')">Calf Press On The Leg Press Machine</a></strong><br />7 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />5 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Female/t/55_1.jpg" alt="Dips - Triceps Version" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Female/t/55_2.jpg" alt="Dips - Triceps Version" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips - Triceps Version</a></strong> (Assisted)<br />5 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Barbell Incline Bench Press - Medium Grip</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Female/t/162_1.jpg" alt="Flat Bench Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Female/t/162_2.jpg" alt="Flat Bench Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Flat Bench Cable Flyes</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_1.jpg" alt="Decline Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_2.jpg" alt="Decline Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-crunch')">Decline Crunch</a></strong> (Weighted)<br />4 sets of 25 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c23"><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 />2 sets to failure</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_1.jpg" alt="Standing Military Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_2.jpg" alt="Standing Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Standing Military Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Barbell Row</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_1.jpg" alt="Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_2.jpg" alt="Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Rows</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c23"><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 10-12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c23"><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 />5 sets of 12-15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />7 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Female/t/42_1.jpg" alt="Front Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Female/t/42_2.jpg" alt="Front Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Barbell Squat</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('bodyweight-walking-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2161/Female/t/2161_1.jpg" alt="Bodyweight Walking Lunge" width="53" height="53"/></a> <a href="javascript:pop('bodyweight-walking-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2161/Female/t/2161_2.jpg" alt="Bodyweight Walking Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bodyweight-walking-lunge')">Bodyweight Walking Lunge</a></strong><br />4 laps around track (no weight)</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/t/69_1.jpg" alt="Seated Leg Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/t/69_2.jpg" alt="Seated Leg Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curl</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/219/Female/t/219_1.jpg" alt="Standing Dumbbell Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/219/Female/t/219_2.jpg" alt="Standing Dumbbell Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-calf-raise')">Standing Dumbbell Calf Raise</a></strong><br />4 sets of 25 reps</span></li>
</ul></div><h3 class="article-title">What aspect challenged me the most</h3><p>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.</p><p>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.</p><img src="images/2014/catherine-biery-transformation-graphic-1.jpg" width="560" height="446"/><p>"Don't obsess about the number on the scale!"</p><h3 class="article-title">My future fitness plans</h3><p>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.</p><p>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.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><ul class="dpg-list"><li>Believe in yourself and make long-term changes.</li>
<li>Surround yourself with positive people to lean on when you need help.</li>
<li>Seek inspiration from others who have been there to ignite your inner fire.</li>
<li>Take progress photos.</li>
<li>Keep a food log and measure your food.</li>
<li>Don't obsess about the number on the scale!</li>
<li>Reach for the stars!</li>
</ul><h3 class="article-title">How Bodybuilding.com helped me reach my goals</h3><p>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.</p><h3 class="article-title">Catherine's Top 5 Gym Tracks</h3><p><img src="images/2014/catherine-biery-transformation-music.jpg" width="560" height="133"/></p><ol class="dpg-list"><li>"Shut It Down" by Pitbull (Feat. Akon)</li>
<li>"Shake It" by Metro Station</li>
<li>"Remember The Name" by Fort Minor (Feat. Styles Of Beyond)</li>
<li>"Berzerk" by Eminem</li>
<li>"Hella Good" by No Doubt</li>
</ol><br /><h4>Recommended For You</h4><div class="c27" webReader="5.0987654321"><a href="http://www.bodybuilding.com/fun/body-transformation-kylie-burnside-took-blow-torch-to-body-fat.html"><img src="http://www.bodybuilding.com/fun/images/2014/kylie-burnside-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.55555555556"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-kylie-burnside-took-blow-torch-to-body-fat.html">Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!</a></h4><p style="display: inline;" class="webReader-styled">
When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!</p></div></div><div class="c27" webReader="5.84615384615"><a href="http://www.bodybuilding.com/fun/body-transformation-jen-wade-turned-body-fat-into-muscle.html"><img src="http://www.bodybuilding.com/fun/images/2014/jen-wade-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="8.03846153846"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-jen-wade-turned-body-fat-into-muscle.html">Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!</a></h4><p style="display: inline;" class="webReader-styled">
Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!</p></div></div><div class="c27" webReader="4.576"><a href="http://www.bodybuilding.com/fun/body-transformation-melody-wyatt-went-from-baby-to-hard-body.html"><img src="http://www.bodybuilding.com/fun/images/2014/mel-wyatt-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.632"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-melody-wyatt-went-from-baby-to-hard-body.html">Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!</a></h4><p style="display: inline;" class="webReader-styled">
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!</p></div></div><br class="c28"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="34.8104265403"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="5.5652173913"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/trans_f.htm">Female Transformation Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/trans_f.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/trans_f.htm"><img src="images/2013/female-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/trans_f.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Catherine Biery Busted Into A Figure Physique!

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%

Post To Fitboard

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.

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

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 Greens

    2 cups

  • Mixed Veggies Mixed Veggies

    1 serving

  • Light Asian Sesame Dressing Light Asian Sesame Dressing

    2 tbsp

  • chicken Chicken

    5 oz

  • cottage cheese Cottage Cheese

    1/2 cup

  • Unsweetened Almond Milk Unsweetened Almond Milk

    1 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

Recommended For You

Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!

When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!

Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!

Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

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?

See original article here:

Body Transformation: Catherine Biery Busted Into A Figure Physique!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Catherine Biery Busted Into A Figure Physique!

<div id="DPG" webReader="24.5468639887"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-18.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-20.html">Next</a></h5><p>You've got another difficult arms workout in Arnold's 1-10 method today, in addition to shoulders, forearms, and abs. At the end, your biceps should feel like they're about to bust out of your skin. This is a good thing! Maybe it makes you think of Arnold's <a href="http://www.youtube.com/watch?v=VZqfUzax3kE" target="_blank" rel="nofollow">famous monologue about the pump</a> from the movie "Pumping Iron," but what he said in the book of the same name is just as memorable. He said:</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day19_graphics-1.jpg" width="560" height="313"/><p>Arnold spent his career chasing after the pump, and every other bodybuilder spent their careers chasing after him.</p><p>"Bodybuilding should be fun because you get to feeling of satisfaction which is very hard to explain. A bodybuilder knows that when he pumps of his muscle it means growth. The muscles grow. So therefore he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It's actually the best feeling a bodybuilder can have. It's difficult thing to explain. Sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn't understand that, but sometimes a pump is the best feeling you can have."</p><p>You're not just somebody off the street. You get it. Now go get it.</p><div id="meal-plan-table"><ul class="defined" webReader="2.44451612903"><li class="c6" webReader="9">
<p>Follow rep ranges below unless listed otherwise.<br />30 reps is a warm-up set.</p>
<p><strong>Technique 1-10 Method:</strong><br />After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />5 sets of 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('push-press-behind-the-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/708/Male/t/708_1.jpg" alt="Push Press - Behind the Neck" width="53" height="53"/></a> <a href="javascript:pop('push-press-behind-the-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/708/Male/t/708_2.jpg" alt="Push Press - Behind the Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-press-behind-the-neck')">Push Press - Behind the Neck</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_1.jpg" alt="Reverse Flyes" width="53" height="53"/></a> <a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_2.jpg" alt="Reverse Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-flyes')">Rear Delt Flye on Incline Bench</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Row</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curl</a></strong><br />Perform the 1-10 method<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_1.jpg" alt="Incline Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_2.jpg" alt="Incline Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-curl')">Incline Dumbbell Curl</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Barbell Bench Press</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/324/Male/t/324_1.jpg" alt="Dumbbell One-Arm Triceps Extension" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/324/Male/t/324_2.jpg" alt="Dumbbell One-Arm Triceps Extension" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-one-arm-triceps-extension')">Dumbbell One-Arm Triceps Extension</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_1.jpg" alt="Decline Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_2.jpg" alt="Decline Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-crunch')">Decline Sit-up</a></strong><br />5 sets of 25 reps<br />Rest 45 seconds.</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c11"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-18.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-20.html">Next</a></h5><br class="c12"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 19

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You’ve got another difficult arms workout in Arnold’s 1-10 method today, in addition to shoulders, forearms, and abs. At the end, your biceps should feel like they’re about to bust out of your skin. This is a good thing! Maybe it makes you think of Arnold’s famous monologue about the pump from the movie “Pumping Iron,” but what he said in the book of the same name is just as memorable. He said:

Arnold spent his career chasing after the pump, and every other bodybuilder spent their careers chasing after him.

“Bodybuilding should be fun because you get to feeling of satisfaction which is very hard to explain. A bodybuilder knows that when he pumps of his muscle it means growth. The muscles grow. So therefore he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It’s actually the best feeling a bodybuilder can have. It’s difficult thing to explain. Sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn’t understand that, but sometimes a pump is the best feeling you can have.”

You’re not just somebody off the street. You get it. Now go get it.

  • Follow rep ranges below unless listed otherwise.
    30 reps is a warm-up set.

    Technique 1-10 Method:
    After 1-2 warm-up sets, choose a weight that you’re only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you’re unloading the weights. I loved this technique, and it’s a total shock to the muscle.

  • Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
    5 sets of 5 reps
    Rest 45 seconds.
  • Superset
  • Push Press - Behind the Neck Push Press - Behind the Neck Push Press – Behind the Neck
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Reverse Flyes Reverse Flyes Rear Delt Flye on Incline Bench
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Upright Barbell Row Upright Barbell Row Upright Row
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Barbell Curl Barbell Curl Barbell Curl
    Perform the 1-10 method
    Rest 45 seconds.
  • Superset
  • Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Concentration Curls Concentration Curls Concentration Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Triceps Pushdown Triceps Pushdown Triceps Pushdown
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench Wrist Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench Reverse Wrist Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Decline Crunch Decline Crunch Decline Sit-up
    5 sets of 25 reps
    Rest 45 seconds.

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Arnold Schwarzenegger Blueprint Trainer Day 19

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Back support + front support + pike

Back support + front support + pike Pilates is brilliant for strength and conditioning without expensive equipment.How toSit with feet close to your bottom and with your hands behind. Press into feet and hands to lift off mat.Turn body over to kneeling on hands and knees, press hands into mat and extend right leg back to plank position.Repeat with left leg. Hold for one-plus minutes.Aim for 10 reps.Sharan Simmons (pictured) is a senior Pilates instructor at Pilates Alliance Australasia.Browse more pilates moves or connect with us on Facebook.

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Back support + front support + pike

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