Weight Loss Stories

Learn how Tosha lost 45 lbs. during this transformation with the help of her sister and others right here!

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Great success story! Read before and after fitness transformation stories from women and men who hit weight loss goals and got THAT BODY with training and meal prep. Find inspiration, motivation, and workout tips | Learn how Tosha lost 45 lbs. during this transformation with the help of her sister and others right here!Tosha had been having problems her entire life and did whatever it took to lose weight. She soon discovered this was not helping. Learn how she lost 45 lbs. during this transformation with the help of her sister and others right here! 

Vital Stats

Name: Tosha Heitmann

Email: Theitmann@hotmail.com

BodySpace: SuperChic

Before: 10-21-06

Weight: 177 lbs.

Body Fat: 28%

Size: 14-16

After: 09-22-07

Weight: 132 lbs.

Body Fat: 11-12%

Size: 6-8

Why I Decided To Change My Body

I struggled with self-confidence and low self-esteem my whole life. I didn’t like the way I looked. My freshman and sophomore years of college I didn’t care what I did to look better and ended up starving myself for days, living on cardio, and binge eating. I lost weight and everyone said I looked great. It was encouraging to hear that I was making progress but in the back of my mind, I knew I was only hurting myself.

It was not until going into the summer of my last year of college that I was encouraged to change into a healthier lifestyle before I really ended up hurting myself. That summer, I went to live with my sister inMinneapolisfor work experience. During that time, my sister was constantly watching my eating habits and workout routine. She realized what I was doing and would not allow the damage of overtraining and not eating to continue.

She introduced me to the Body for Life program, 5k races, and sprint triathlons. It was great to eat healthy and have the goals to be an athlete in the races. However, my body rebounded off the lifestyle I had been living and I gained weight quickly. Throughout all this time, I still did not have a positive body image.

How I Did It

My sister took me to my first natural bodybuilding/figure show in April 2006. I wanted to be that girl on stage with the beautiful physique. I wanted the muscle and the healthy body that these athletes had. I was tired of being unhappy with my body. I got the thought in my head that I could possibly compete, but I really did not believe in myself enough to express my desire to compete.

In October 2006, I decided if these athletes could achieve this awesome physique naturally without taking steroids and other drugs I could too. I decided then that I was going to be a natural physique competitor and I was going to do it to the best of my ability. I began to talk with other natural competitors from the OCB website forum. This is when I started working with Sean “Sully” Sullivan.

It took a lot of pain, sweat, and tears but this past year of my life has been the best decision I have made. Not only have I achieved the best shape of my life, I have exponentially increased my knowledge of healthy living.

I cannot wait to eventually work with others and share the knowledge and experience I have gained, as well as continue to improve my physique. I have my sister, trainer Sully, the world of natural bodybuilding, and my boyfriend Zack to thank for completely changing my life.

I am now a healthy, natural physique competitor that has positive self-esteem and self-confidence. I have transformed my life and body in less than a year to one that I can happily say I will live with for a long time and continue to improve.

Sample Diet

My diet throughout the past year has changed almost every 4-6 weeks to add variety and keep my body guessing at what I am doing. Below is a sample of what I did for part of my competition diet. I was working with cycling carbs every 3 days to try to burn some more fat.

Day 1

Meal 1

5 egg whites

2 grapefruit

Meal 2

4oz turkey/fish/chicken

2 grapefruit

7 almonds

Meal 3

4oz turkey/fish/chicken

1 cup veggies

7 almonds

Meal 4

4oz turkey/fish/chicken

1 cup veggies

Meal 5

4oz turkey/fish/chicken

2 cup lettuce

Day 2

Meal 1

5 egg whites

2 grapefruit

Meal 2

4oz turkey/fish/chicken

2 grapefruit

Meal 3

4oz turkey/fish chicken

1 cup veggies

7 almonds

Meal 4

4oz turkey/fish/chicken

1 cup veggies

7 almonds

Meal 5

4oz turkey/chicken

2 cup lettuce

Day 3

Meal 1

5 egg whites

2 grapefruit

Meal 2

4oz turkey/fish/chicken

1 cup veggies

7 almonds

Meal 3

4oz turkey/chicken

1 cup veggies

7 almonds

Meal 4

4oz turkey/chicken

1 cup veggies

Meal 5

1 cup oatmeal

6oz sweet potato

1 banana

1 cup veggies

Now, into my off-season I have a macro breakdown roughly of 160g protein, 100g Carb, 50g fats and around 1650-1750 calories.

Training

Throughout my transformation year, I was on several different training programs depending on what I needed to focus on. My training typically changed every 4-6 weeks. Pre-contest I did a lot of circuit training. Here is a sample of some of the circuits I utilized. A circuit was completed two times with no (or very little) rest between exercises.

CIRCUIT A (12-15 reps per set)

A1. Bench Press (chest)

A2. Hack Squat (quad)

A3. Cable Row (back)

A4. Leg Curl (hammy)

A5. Knee Raise (ab)

CIRCUIT B (15-20 reps per set)

B1. Push Press (shoulder overhead pressing not lateral)

B2. Lunge (quad)

B3. Close-Grip Chin (upper back pulling, chin pulldown)

B4. Deadlift (Any deadlift variation)

B5. Incline Situp (ab)

CIRCUIT C (15-20 reps per set)

C1. Dumbbell Curl (biceps)

C2. Calf Raise (calves)

C3. Triceps Extension (triceps)

C4. Crunch On Exercise Ball (abs)

C5. Upright Row (traps)

After a week to two weeks on these circuits I would combine them so I would do 2 circuits of A and B in a day to up the intensity as I progressed towards the competition date. For cardio, I was doing at least 5 sessions per week of 40 minutes.

Now into off-season training I have a 4 days split and am working on growth.

MONDAY

Lower body – Quad dominate

Squat

5 sets 10-8-6-6-20

tempo 3-0-3-0

rest 90 seconds Hack Squat

4 sets 12-15 reps

no lockout

superset with Leg Press

4 sets 12-15 reps

no lockout

rest 90 seconds between supersets Walking Lunge

3 sets 8-12 per leg

rest 1 min Leg Extension

3 sets 15-20 reps

vary foot position each set Seated Calf Raise

3 sets of 8-10 reps

hold stretch and contract for 5 seconds each

TUESDAY

Upper body – Horizontal dominant & cardio

Incline D/B Press

4 sets of 8-10

tempo 3-0-3-0

rest 1 min. between sets Bent Over Rows

4 sets of 8-10

tempo 3-0-3-0

rest 1 min. between sets Bench Press

4 sets of 10-12

superset with Seated Rows

4 sets of 10-12

rest 1 min. between supersets Decline Triceps Extension

4 sets of 8-12 reps

superset with Barbell Curls

4 sets of 8-12 reps

rest 1 min. Upright Row

3 sets of 12-15 reps

Hamstring Focused Day

Leg Press

5 sets of 8 reps Squat

5 sets of 6 reps Hack Squat

3 sets of 12 reps Leg Curl

5 sets of 8 reps SLDL with DB’s

4 sets of 4 reps

Delt Focused Day

Clean And Press

6 sets of 5 reps Incline Speed Bench (explosive positive-4 sec negative)

8 sets of 3 reps Heavy Lats (side, front, rear)

2 sets of 8 reps Upright Rows

3 sets of 10 reps

Cardio is 3 sessions a week: 2 moderate 30-minute sessions and 1 HIIT session at 20 minutes.

Supplements

Pre Contest

Multivitamin

Calcium

Vitamin C

Whey

BCAA’s

Venom

Sans Fish Fats

Super Cissus

Off Season

Multivitamin

Calcium

Whey

BCAA’s

Supercharge

Omega 3-6-9

Elastimin

Suggestions To Others

Always, always, always, believe in yourself and you can accomplish anything. The first person you have to make happy is yourself. Accomplish your happiness and all you can do is succeed. Surround yourself with positive thoughts and people. There is no limit to what you can accomplish if you believe in yourself and follow your dreams. Supplements are only supplements, to make it all you need is your hard work, dedication, and healthy eating. Dream big… Train hard.

Source: bodybuilding

Originally posted 2013-02-13 03:12:36. Republished by Blog Post Promoter

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