It happened out of the blue Kelly was looking at some photos she had taken one weekend at the lake. "Oh my Gosh," she said as she looked at a photo of herself in a bikini. "Do I really look like that? When did I get so fat?" Well, how is a smart man supposed to respond to a question like that? Simpleavoidance and misdirection. Avoid that question the same way I avoid her other question, "Do these jeans make me look fat?" We all know the answerit is definitely not the fault of the jeans. To her surprise, a mumble and a shrug of the shoulders was the best I could muster this time. This painful epiphany was the start of a remarkable and fulfilling journey for Kelly.
Kelly decided that day that she would no longer allow herself to look and feel like someone that she did not recognize. The duties of working in marketing for Finish Line and staying on top of things at home kept her so busy that she neglected to take care of herself. The fast food lifestyle she had adopted had added an extra thirty pounds to her once athletic body. It was time to take action.
Kelly immediately enlisted the help of her sister, Rachel Johnson at Beverly.
Rachel recommended a training program, nutritional program and the same staple supplements that had been so effective in her own diet: Ultra Size, Ultra 40, Mass and Ms. Power Pak.
That was 18 months and 40 pounds ago. Kelly not only became the lean, athletic woman she once was; she got in the best shape of her life. She was so happy with her results that she decided to embark on a challenge she never imagined she would tackle. She decided to compete in a figure competition. Knowing that Kelly would have to kick up her supplements and training in order to reach competition condition, Rachel added Lean Out and 7-Keto MuscLean to increase her metabolism, Muscle Provider to make sure she was getting high quality protein without too many carbs and Muscle Synergy to increase Kelly’s muscle gains, strength, endurance and recovery time. Kelly began training each body part twice a week concentrating on bringing up her weak areas. It didn’t take long until Kelly was on the road to shredsville, making all the guys at the gym envious and me one happy husband.
Fed up with my jean size increasing and my selfesteem owering, I knew it was time to make a lifestyle change.
My very first diet
Supplement Meal Program
Supers Pak 1 with meal #1
Ultra 40 – 4 with each meal Mass Aminos 4 with each meal
3 oz. chicken, turkey, turkey bacon, 96% lean beef, or Canadian bacon; 2 egg whites plus 1 whole egg; ½ cup oatmeal or 1 serving cream of rice Or, if I’m in a hurry: 2 scoops Ultra Size in 16 oz. water
5 oz. chicken, turkey, tuna, whitefish or 1 cup nonfat cottage cheese; 1 medium tomato or ½ apple or ½ fresh peach or ½ cup fresh pineapple Or, 1 or 2 scoops Ultra Size in 8-16 oz. water, or a low carb protein bar (only 1 per day)
6 oz. chicken, turkey, tuna, or whitefish; 2 cups non-starchy veggies or 2 cups salad (no cheese, croutons or bacon); 2 tbsp low fat dressing
5 oz. chicken, turkey, tuna, whitefish or 1 cup nonfat cottage cheese; 1 medium tomato or ½ apple or ½ fresh peach or ½ cup fresh pineapple
Or, 1 or 2 scoops Ultra Size in 8-16 oz. water
6 oz. chicken, turkey, tuna, whitefish, 96% lean beef (twice a week) or lean pork tenderloin (once a week); 4 oz. sweet potato or baked potato or ½ cup brown rice or ½ whole wheat pita pocket; 1 cup non-starchy veggies or salad (no cheese, croutons or bacon), 2 tbsp low fat dressing
*Weekly Cheat Meal – I chose one meal out of one day (not an entire day!) to eat whatever I wanted.
Muscle Synergy 4 in the a.m., 4 before training & 4 after training
Creatine Select 1 scoop with 4 meals each day for 5 days then 1 scoop before training
3 oz. turkey, chicken or 96% lean beef, 3 egg whites plus 1 whole egg, /2 grapefruit or small nectarine or small peach or 5 strawberries
2 scoops Muscle Provider, 5 strawberries or peach slices
5 oz. chicken, turkey, tuna or 96% lean beef, 2 cups lettuce salad or green veggies, 2 tbsp Paul Newman’s oil & vinegar dressing
2 scoops Muscle Provider, 5 strawberries or peach slices OR
6 oz. turkey, chicken, tuna or whitefish; 5 strawberries or a small apple
6 oz. chicken, turkey, tuna, 96% lean beef, salmon (twice per week) or 10 egg whites, 1 cup green veggies
Meal #5 on Wednesday & Saturday:
¾ cup cooked brown rice or oatmeal, 4 oz. sweet potato or red potato, 1 banana, 1 cup veggies, 1 tbsp butter
I never thought it could happen to me. Let me rephrase that, I swore I would never let it happen to megetting fat that is. But it happened. At 34 years old and 5′3″ I weighed in at 150 pounds. That equals 31% bodyfat.
In high school I was a varsity athlete. Then, in college, I was on the swim team. Afterwards, I continued to participate in sports and was a member of a neighborhood gym. Playing softball one night, I slid into second base and tore my ACL. After my surgery, I quickly fell into a "lazy" lifestyle.
It’s funny how your priorities change, as you get older – from an active and energetic lifestyle to going to work and coming home tired. Once you hit that couch it’s all over. Going to the gym didn’t even cross my mind.
My attitude changed one day when I looked at myself in the mirror and thought, Who is this person? Fed up with my increasing jean size, I called my sister, Rachel. “Help me get this fat off”, I said tearfully. She said, "Are you ready for this?" "Yes, whatever it takes."
That was 18 months ago. The journey seemed long at times, but a wise man (Joe Mobareki of Executive Edge) once told me, "Kelly, the fat didn’t get there overnight; it won’t come off overnight either." Sad, but true. A high protein, low fat and moderate carbohydrate diet and getting myself back into a gym is all it took. The fat finally began to melt off.
I was lucky to find a gym, The Training Station that was on my way home from work, only two miles from our house. There was no room for excuses now! My husband, Chris and I began training together, hitting each body part twice a week. By changing my diet, taking Ultra Size, Ultra 40, Mass and Ms. Power Pak, and regular training sessions, I went from 31% body fat to 17%. After deciding to compete I lost another 7% in the two months before my show. That is a total loss of 21%.
Staying focused can be tough. When I feel tempted, I take a long, hard look at an awful "before" picture of myself. Seeing my condition and remembering how bad I felt about myself is enough to keep me on track. Spending time doing things that I enjoy outside of fitness has been very helpful as well. When I’m having a bad day, I spend time doing other things that I love. Sometimes I get on my bike and ride (motorcycle that is)I play outside with my two dogs (Shakespeare, a Chow and Elvis, a Rottweiler)I go to my dad’s lake house and relaxI go scuba diving Having other interests to keep my mind occupied gets me through many frustrating days. I also have people in my life who encourage me. My husband, Chris, is my work out partner and best friend. My sister, Rachel, is just an email or phone call away.
My decision to compete came after my initial fat loss success. Back in the 80’s I thought Rachel McLish (the first Ms. Olympia) was the coolest. She had a beautiful, muscular physique. At that time, everyone told me that muscles were not feminine and I would look like a guy if I trained too hard with weights. Now 20 years later, that’s exactly how I wanted to look. I started training for my first show. This meant changing my diet further, adding a few more Beverly supplements and increasing my workout frequency and intensity.
My first goal was the NPC Natural Northern USA. Contest day arrived. My very first competition and my participant number was #1. Wow I was the first person on the stage in my very first show. My knees knocking, palms sweating and lips shaking from smiling, I initially tied for 5th in the masters class (but was bumped to 6th in the tie break). Disappointed? I knew before I ever stepped on stage that I was a winner for what I had accomplished. Since I was already in shape, I stuck with my competition diet for three more weeks and entered the NPC Monster Mash.
The Monster Mash was a great experience and a lot of fun. Once again, I didn’t place in the top five. I did get a chance to speak to the judges about what I need to work on, as well as get to know girls who have been competing a lot longer than I. We’ve all heard the famous saying, "Rome wasn’t built in a day." So, it is back to the gym and on an offseason nutrition and supplement program to add some lean mass and balance out my physique for my next competitive contest, the Indianapolis next June.
I learned on this journey that you can work out everyday of your life, but without the right nutrition and supplementation you will never see the results you are hoping for. I understand now that the body really is like a machine and it needs fuel to run. I found that taking in the right food and supplements every 3 hours worked for me to increase my metabolism, build lean muscle, burn fat and increase my energy level. Who would have thought, EAT to lose weight?
Getting more serious about my lifestyle:
3 egg whites, 2 oz. chicken or turkey breast, 1/3 cup oatmeal before cooking
Meal #2 2 Scoops Ultra Size and 12–oz. water; or 5 oz. chicken or turkey breast, 5 strawberries
5 oz. chicken, 4 oz. sweet potato or ½ cup brown rice, 1 cup vegetables or salad with 2 tbsp Low Cal Dressing
(Same as meal #2)
5 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak, 1 cup vegetables
1 tsp flax oil
Some tips to help along the way:
First, don’t get on the scale too much in the beginning. If you get on a scale everyday, you will get discouraged when it doesn’t always come down at the rate that you hope. If you are following your nutrition, supplement, training and cardio plans religiously the changes will come. Be patient and have faith!
Second, set a goal. This is as simple as finding those "skinny girl" jeans you can’t get into anymore and placing them where you can see them everyday. Try the jeans on every other week. I bet you’ll get into them sooner than you think.
Third, take a picture of yourself at the beginning of your journey. Then, take pictures of yourself once a month to track your changes. Three or four months later... WOW, what a difference!
Last, and probably the most important is – do this for #1 YOU.
I knew I needed to bring up my shoulders and back to do well in figure competition. I trained back and delts, along with biceps twice a week on Tuesday and Friday. I alternated a heavy day with a lighter workout as illustrated below.
Back, Delts, Biceps (heavy day)
Barbell Row: 3 x 810 reps (bend over all the way, so your back is parallel to the floor)
– this means you will have to do them on a platform or an elevated block
Pulldowns: 3 x 8–12 reps (or pullups for max reps with bodyweight)
Seated Cable Row: 3 x 8–12 reps (or any seated machine row)
Shoulder Press: 3 x 8–12 reps
Upright Rows: 3 x 8–12 reps
Incline Dumbbell Curl: 3 x 8–12 reps (lay on an incline bench and let your arms hang straight down.
Start with your palms facing, and rotate them up as you curl your arm up.)
6 sets of 25–50
(use any variety of machines or exercises you want)
Back, Delts, Biceps (light day)
For every exercise on this day I used 85% of the weight I used on the heavy day. I performed the same number of sets and reps even though the weight was often ten or fifteen pounds lighter. This way I was able to get in some extra work, pump blood and nutrients into my muscles, but avoid overtraining.
Back: Same as heavy day but use just 85% of the weight.
Delts: 3–Way Dumbbell Raise – 3 x 10 reps each way (bent–over lateral, side lateral, front raise) *Use a moderate amount of weight, not too light and not too heavy. No presses or upright row on this day.
Incline Dumbbell Curl
3 x 812 reps (85% of heavy day.
If I used 25 on my heavy day, I’d use 20 pounds this day.) Calf Raises
48 sets of 15 reps on any machine
Let’s face it; cardio isn’t the most fun thing to do. I was lucky that I enjoy running. When I started my fat loss quest I decided I’d run outside for my cardio program. I ran two miles, three or four days a week. After a few weeks my shins and knees were taking a beating so I moved my running inside to a treadmill. Because of the softer surface and lower impact I was able to increase my cardio sessions to five or six days a week. Then, once my bodyfat reached the 17% mark, I was able to reduce cardio to three or four days a week. As the competition approached my diet and added supplement program allowed me to continue losing fat while keeping cardio in the three to four days per week range.
Following is my treadmill routine:
Walk 2 to 3 minutes
Run for 20 minutes (approximately two miles) on 0% incline at 6 miles per hour. Finish:
Walk on a 10% incline for 5 to 10 minutes.
Missy McKain Transformation for Overall NPC NKY Figure Champ