Body Transformation: Catherine Biery Busted Into A Figure Physique! BodybuildingExercisesNutrition by GymRat - 15th December 202015th December 20200 Name: Catherine BieryEmail: catherinebiery@ymail.comBodySpace: catbieryLocation: Wheeling, WVWhy I decided to transformMy 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 FitboardMy 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 goalsAccomplishing 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 TransformationOf 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 MusclePharm AMINO1 Bodybuilding.com Foundation Series Micronized Creatine Optimum Gold Standard 100% Whey Optimum Gold Standard 100% Whey Optimum Gold Standard 100% Casein MultivitaminsDiet plan that guided my transformationI 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. Oats1/2 cup Egg Whites1 cup PB22 tbsp Coffee2 cups Optimum Gold Standard 100% Whey1 serving Apple1Salad Spring Greens2 cups Mixed Veggies1 serving Light Asian Sesame Dressing2 tbsp Chicken5 oz Cottage Cheese1/2 cup Unsweetened Almond Milk1 cup Oats1/2 cup Optimum Gold Standard 100% Whey1 serving PB22 tbsp Tilapia6 oz Broccoli2 cups Quinoa1/2 cup Optimum Gold Standard 100% Casein1 servingTraining regimen that kept me on trackI 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. Barbell Bench Press – Medium Grip3 sets of 8-10 reps, 1 set to failure Bench Dips3 sets of 8 reps, 1 set to failure Barbell Incline Bench Press – Medium Grip3 sets of 8-10 reps Machine Bench Press3 sets of 8-10 reps Triceps Pushdown3 sets of 12-15 reps Incline Dumbbell Flyes7 sets of 15 reps Decline Crunch (Weighted)4 sets of 25 reps Hanging Leg Raise3 sets of 15 reps Pullups3 sets of 8 reps, 1 set to failure Standing Military Press3 sets of 8-10 reps Side Lateral Raise3 sets of 8-10 reps Upright Barbell Row3 sets of 8-10 reps Seated Cable Rows3 sets of 8 reps, 1 set to failure Wide-Grip Lat Pulldown3 sets of 8-10 reps Hammer Curls3 sets of 8-10 reps Preacher Curl3 sets of 8-10 reps Bent Over Two-Dumbbell Row3 sets of 8-10 reps Reverse Flyes3 sets of 8-10 reps Barbell Squat4 sets of 8-10 reps, 1 set to failure Plie Dumbbell Squat3 sets of 30 reps Stiff-Legged Barbell Deadlift3 sets of 8-10 reps Dumbbell Walking Lunges4 sets of 40 reps Leg Press3 sets of 8-10 reps One-Legged Cable Kickback3 sets of 15 reps Calf Press On The Leg Press Machine7 sets of 15 reps Barbell Bench Press – Medium Grip5 sets of 12-15 reps Dips – Triceps Version (Assisted)5 sets of 12-15 reps Barbell Incline Bench Press – Medium Grip3 sets of 8-10 reps Triceps Pushdown3 sets of 12-15 reps Flat Bench Cable Flyes3 sets of 12-15 reps Decline Crunch (Weighted)4 sets of 25 reps Hanging Leg Raise3 sets of 15 reps Plank2 sets to failure Pullups3 sets of 8 reps, 1 set to failure Standing Military Press4 sets of 10-12 reps Side Lateral Raise4 sets of 10-12 reps Front Dumbbell Raise4 sets of 10-12 reps Upright Barbell Row4 sets of 10-12 reps Seated Cable Rows4 sets of 10-12 reps Wide-Grip Lat Pulldown4 sets of 10-12 reps Preacher Curl4 sets of 10-12 reps Face Pull5 sets of 12-15 reps Barbell Squat7 sets of 12-15 reps Front Barbell Squat4 sets of 12-15 reps Stiff-Legged Barbell Deadlift4 sets of 12-15 reps Bodyweight Walking Lunge4 laps around track (no weight) Leg Press4 sets of 12-15 reps Seated Leg Curl4 sets of 12-15 reps Leg Extensions4 sets of 12-15 reps Standing Dumbbell Calf Raise4 sets of 25 repsWhat aspect challenged me the mostThe 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 plansI 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 transformersBelieve 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 goalsMy 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“Shut It Down” by Pitbull (Feat. Akon)“Shake It” by Metro Station“Remember The Name” by Fort Minor (Feat. Styles Of Beyond)“Berzerk” by Eminem“Hella Good” by No DoubtRecommended For YouBody 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 AuthorFemale Transformation Of The WeekVIEW AUTHOR PAGEHave you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Ask The Ripped Dude: How Can I Improve My Shoulders? BodybuildingExercisesNutritionWeight loss by IsidroKylykzr - 3rd December 20203rd December 20200 Vital StatsName: Obi ObadikeWebsite: www.obiobadike.comEmail: obifitness@verizon.netQObi, my arms look great, but I have ski-slope shoulders. What do you recommend?To build a complete physique, the sculpted sort that looks good on a magazine cover, every body part needs to hold its own—without exception.That means giving every body part its due in the gym, even if it’s not a “glamour” body part like chest, biceps, or abs.When I train, my objective is to work each body part a minimum of once each week and a maximum of twice each week. That same rule applies to shoulders. I always pair shoulders with a back-smashing session.To grow big, strong shoulders, hit them with a minimum of three exercises each training session. Note the word “minimum.” If you’re strong enough, feel free to increase this to 4-5 exercises on shoulder day.I make sure I warm up my shoulders by stretching my arms out. It’s essential to prevent injury. I start with small circles going forward for at least 30 seconds and then I reverse and go backward for 30 seconds. Then I do the same thing, only making the circles bigger.Here’s a breakdown of two shoulder routines. I chose these exercises because collectively they work each head of the deltoid. When I mention Monday and Friday—well, that’s up to you. Just don’t train shoulders on consecutive days.Follow this shoulder routine and they’ll grow. Trust me.Monday1 Dumbbell Front RaiseThis isolation exercise primarily works your anterior (front) deltoid.Stand with your feet shoulder width apart. Hold a dumbbell in each hand and rest your arms at your sides. Using an overhand grip, slowly raise your arms in front of you and bring the dumbbell to eye level.Dumbbell Front RaisesThen, slowly lower the weight back down to your sides. Find yourself swinging? It’s likely that the weight you’re using is too heavy. Remember: Speed isn’t the key here. It’s all about slow, isolated exercises.1 set warm-up of 20 reps using very light weight3 sets of 12-15 reps2 Dumbbell Overhead PressThis shoulder exercise works your anterior deltoid while indirectly targeting your triceps and upper back.Sit on a bench with a dumbbell in each hand, and make sure your feet are shoulder width apart and flat on the ground. Bring your arms to shoulder level and bend at the elbows. From there, simultaneously push the dumbbells overhead and extend until they touch for a complete repetition. Lower the dumbbells back down to chest level and repeat.1 set warm-up of 20 reps using very light weight3 sets of 12-15 reps3 Barbell Upright RowThis compound exercise works the deltoids and trapezius muscles while indirectly targeting the triceps.Stand with your feet shoulder with apart and your knees slightly bent. Hold the barbell in front of you, resting it against your thighs. Pull the barbell up until it reaches the level of your clavicle.Barbell Upright RowAt this point, your elbows should be fully pointed outward. Be sure not to swing or bounce the bar or rise to your tippy toes. Keep a steady breath, inhaling on the downward position and exhaling as you pull the bar upward.1 set warm-up of 20 reps using very light weight3 sets of 12-15 repsFriday1 Dumbbell Shoulder ShrugThis exercise works the upper trapezius muscle, helping you built titan-style traps.Hold a dumbbell in each hand using an overhand grip. Stand upright, feet shoulder-width apart. From the starting position, squeeze together your shoulder blades while simultaneously rotating your scapula. Try to bring your shoulders to your ears (or as close as possible) while elevating your scapula.Hold that contraction for at least two seconds before lowering your shoulders back down.1 set warm-up of 20 reps using very light weight3 sets of 12-15 reps2 Dumbbell Lateral RaiseThese raises primarily work the middle head of the deltoid as well as the anterior deltoid and posterior (back) deltoid.Dumbbell Lateral RaisesStand with your feet shoulder with apart, feet firmly planted. Holding a dumbbell in each hand, and keeping a slight bend in each arm, raise your arms to shoulder height.Slowly bring your arms down and back to your sides. Repeat.1 set warm-up of 20 reps using very light weight3 sets of 12-15 reps3 Military PressThis exercise works the entire shoulders complex, but especially the front deltoids.Sit on a bench. With your feet firmly planted and roughly shoulder width apart, grasp the bar with an overhand grip. Extend your arms straight while lifting overhead. Try not to arch your back.Lower the bar back down to your clavicle and repeat. Be careful not to hold your breath. Inhale while pulling down and exhale while pushing up.1 set warm-up of 20 reps using very light weight3 sets of 12-15 repsRecommended For YouASK THE RIPPED DUDE: “WHAT’S THE BEST WAY TO QUIT THE WEIGHT-LOSS/WEIGHT-GAIN CYCLE?”Staying in shape 365 days per year can be a challenge, but if you can break out of the gain/loss cycle, it’s one you can conquer.ASK THE RIPPED DUDE: “HOW CAN I IMPROVE MY VERTICAL JUMP?”Does your vertical jump fall short? Learn how to reach higher and propel forward with these workout tips!ASK THE RIPPED DUDE: “HOW CAN I CHISEL MY CHEST?”Is your chest sunken rather soaring? No worries! Learn the key to building primo pecs with this chest-contouring workout.About The AuthorObi ObadikeVIEW AUTHOR PAGEKnown as ”The World Most Ripped Fitness Model,” he’s very passionate about educating people all over the world about health and fitness.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Fitness 360: Samantha Ann Leete, Nutrition Program BodybuildingExercisesNutrition by GymRat - 5th March 20140 Samantha’s nutrition program is simple and effective. It’s also full of food that actually tastes good! Just like she programs her workouts, Samantha programs her nutrition so the macros aren’t always the same. Her meal plan goes hand-in-hand with her goals. Whether she’s trying to lean down for a competition or build some muscle in the off-season, she knows the right combination of food to help her reach her best self. Here’s her plan!Samantha Ann Leete Fitness 360Watch The Video – 13:58Nutrition For LifeSamantha’s nutrition plan consists of clean food that makes her mind and body feel good and complements the huge amount of effort she puts in to her exercise regimen.”They say you can’t out-exercise a bad diet. I think that’s totally true,” she says. “Nutrition transforms how you feel, how you perform in the gym, and how you look.” To Samantha, nutrition is not only vital to her success as a bikini competitor, but also to her general health and well-being.“I believe in balance,” she says. “I don’t think you need to go to any extremes to reach your goals.” Samantha practices what she preaches. She eats smaller-portioned clean meals every 2-3 hours. She prepares her food for the week so she doesn’t have to worry about how much to eat or when, and has a solid macronutrient profile for fat loss and muscle-building.“Eating food that you enjoy will help you stick to your nutrition plan you’re on for a long time.”“Having a healthy relationship with food is important to me,” says Samantha. Sometimes, it’s too easy to have negative associations with food, particularly if that food is considered “bad for you.” Samantha maintains that she never wants to feel bad about the food she eats. “Sharing a delicious meal with a loved one, trying new foods, and liking taste with the emotion of an exciting event are all really positive things about food. I don’t want to miss out on any of those.”Samantha has two great pieces of advice for anyone wanting to live a healthier life: Enjoy the food you eat and create a nutrition plan based around your goals. Eating food that you enjoy will help you stick to your nutrition plan you’re on for a long time. If you hate every meal that you eat, you won’t be able to eat them for long.“I believe in making small changes and replacing old habits with new habits that will help you perform and feel better,” says Samantha. “Moderation is key!”Samantha’s Meal Plan Egg Whites4 egg whites (1 whole egg) Oatmeal1/3 cup Banana1/2 banana Sugar Substitute (optional)1 packet Cinnamon (optional)1 tsp Vanilla Extract (optional)1 tsp Baking Powder (optional)1 tsp Sugar-Free Syrup1/4 cupNutrition FactsCalories: 290 Fat: 2.2 g Carbs: 44 g Protein: 24 g Whey Protein1 scoop mixed with water Rice Cakes2 rice cakesNutrition FactsCalories: 210 Fat: 1.9 g Carbs: 19.6 g Protein: 25 gTacos Shredded Chicken (spiced)4 oz Corn Tortillas2 small tortillas Chopped Onion and Cilantro1/4 cup Lime1 fresh lime Salsa2 tbspCabbage Slaw Sliced/Shredded Cabbage1/2 cup Rice Vinegar1 tbsp Salt and Pepperto tasteNutrition FactsCalories: 333 Fat: 4.5 g Carbs: 29.2 g Protein: 35.9 g Sliced Lean Turkey3 oz Avocado150 g Sliced Pickled jalapenos Saltto tasteNutrition FactsCalories: 240 Fat: 13.8 g Carbs: 8 g Protein: 22 g Meat (mix of chicken and flank steak)4 oz Mixed Veggies1 cup Baked Sweet Potato Fries3.5 ozNutrition FactsCalories: 393 Fat: 19.4 g Carbs: 24.8 g Protein: 29.8 gIngredients Casein Protein1 scoop Egg Whites2 egg whites Coconut Flour1 tbsp Cacao1 tbsp Unsweetened Almond Milk1/4 cup Baking Powder (optional)1/2 tsp Vanilla Extract (optional)1 tspDirectionsMix all ingredients.Spray coffee mug with non-stick cooking spray.Pour ingredients into mug and cover with plastic wrap.Place in microwave 30-60 sec and top with peanut butter.Nutrition FactsCalories: 308 Fat: 11.3 g Carbs: 15.6 g Protein: 36.4 g[ Samantha Ann Leete Fit 360 Main Page ]Recommended For YouROOM TO GROWBrandan Fokken doesn’t just practice being fit for a few months out of the year. He’s dedicated his entire life to fitness and is now reaping enormous benefits. Read his inspiring story!FITTER FASTERSara’s once all-consuming fitness program left her running ragged and almost killed her enthusiasm for exercise. Learn how she revamped her routine and found a healthy medium.HARD CORPS MUSCLECarl Roberts won our 2012 Military Transformation Challenge, and now he is a personal trainer, helping to propel his clients forward with their fitness.About The AuthorCassie SmithVIEW AUTHOR PAGECassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...