Weight Loss Stories

Denise Twaites dropped over 30 lbs and looks great. See how she did it right here!

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[spp-transcript]Read her success story! Before and after fitness success motivation from women who hit their weight loss goals and got THAT BODY with training and meal prep. Learn their workout tips get inspiration! | TheWeighWeWere.com

Denise had gained weight after her second child, so she decided to set a goal for a competition to give her the motivation to exercise and eat healthy. Now she’s dropped over 30 lbs and looks great. See how she did it right here!

Vital Stats

Name: Denise Twaites

Email: twaitesd@yahoo.com

Age: 28


Weight: 149 lbs

Body Fat: 30%


Weight: 116

Body Fat: 7%

Why I Got Started

In May of 2007 we had our second beautiful, healthy baby boy. Unfortunately, as a souvenir I was left with less than a beautiful physique. I desperately needed a to get back into shape and regain some muscle that I had lost during pregnancy.

So I decided I would train for my first NPC Figure Competition and that I wanted to do the first figure/bodybuilding show of the year. March 2008 was the Vancouver USA Naturals Figure & Bodybuilding Competition, so that was my goal!

How I Did It

I began cleaning up my diet and trying to keep track of my meals throughout November. December 6th was day one of my diet for the competition.

Dieting for the show wasn’t easy (especially through the holidays) but I knew what my goal was and nothing was going to stand in my way. I had a great support system through friends and family.


* Techline Vita Tech

* 4Ever Fit Fruit Isolate Whey Protein

* Cytosport Fast Twitch

* Nutrabolics Anabolic Window

* BCAA’s

* L-Glutamine


My diet changed a bit the last 3 weeks…but basically it consisted of 7 meals a day:

Meal 1:

o 3 whole eggs

o 5 egg whites

Meal 2: (Pre-Workout)

o Whey Isolate

o Fast Twitch

o BCAA’s

o Glutamine

Meal 3: (Post Workout)

o Anabolic Window

o BCAA’s

o Glutamine

o 1 Large Banana

Meal 4:

o 150 grams of Lemon Pepper Chicken

o Broccoli

o 1 large White Grapefruit

Meal 5:

o Whey Isolate

o 1/8 c. of almonds

Meal 6:

o 150 grams of lean beef

o Broccoli

o 1 apple

Meal 7:

o Whey Isolate

o 1/8 c. of almonds

Don’t forget at least one gallon of water everyday. My carb days were cycled in every 4 days. On the carb days I added oatmeal with splenda and cinnamon or white rice. Couldn’t wait for the oatmeal.

I had a cheat day on Valentines Day in which I ate everything I could get my hands on, especially all the holiday cookies and fudge I froze. Restaurants were Sonic, Tony Roma’s and Pizza Hut!


My training days circulated every 3 days. I did 3 days of lifting then 1 day of cardio, 3 days of lifting then 1 day of cardio. The cardio days were also my “oh so happy” carb days.

Day 1: Back & Biceps

o Seated Cable Row: 4 x 12, 10, 8, 6

o Single Arm Row: 4 x 12, 10, 8, 6

o T-Bar Row: 4 x 12, 10, 8, 6

o Bent Over Barbell Row: 4 x 12, 10, 8, 6

o Standing Alternating Curls: 3 x 10, 8, 6

o Single Arm Preacher Curls: 3 x 10, 8, 6

o Alternating Incline Curls: 3 x 10, 8, 6

Day 2: Shoulders, Triceps & Chest

o Dumbbell Shoulder Press: 3 x 8

o Bent Over Rear Delt Raise: 3 x 8

o Lateral Raises: 3 x 8

o Front Raises: 3 x 8

o Overhead Machine Press: 3 x 8

o Triceps Kickback: 3 x 8

o Seated Triceps Press: 3 x 8

o Triceps Pushdowns: 3 x 8

o Bench Press: 3 x 8

o Incline Dumbbell Press: 3 x 8

o Pushups: 3 x Failure

Day 3: Legs

o Sissy Squats: 3 x 12-15

o Squats: 3 x 12-15

o Stiff-Legged Deadlifts: 3 x 12-15

o Leg Extensions: 3 x 12-15

o Leg Curls: 3 x 12-15

o Dumbbell Lunges: 3 x 12-15

o Standing Calf Raises: 3 x 12-15

On the cardio days I did 40 minutes of Interval Training in the morning, early morning before my first meal!

Suggestions For Others

If you are a new mom or a mother who is still trying to get the baby fat off from 6 years ago, you can do it! Many people told me “it’s so much harder to get the weight off with your second child”, it’s only as hard as you make it!

If you stick to your plan, surround yourself with positive people, and if you want it bad enough, you can do it!! Failure is not an option! Stay focused until you get there, set short term goals and reward yourself with massages, facials, and pedicures. The end result with be a new and happier you!

Source: bodybuilding

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