Weight Loss Stories

Weight Loss Success Stories: Heidi Shed 30 Pounds And Starts Competing

After watching her sister compete in a figure competition, Heidi knew that she, too, wanted to step on that stage. Read on to learn how she got the determination to shed 30 pounds and begin competing! 

Vital Stats

Name: Heidi Ricketson

Email: rheidis@hotmail.com

BodySpace: rheidis


Age: 36

Height: 5’4″

Weight: 150 lbs

Hips: 40″

Waist: 31″


Age: 36

Height: 5’4″

Weight: 120 lbs

Hips: 36″

Waist: 26″

Why I Got Started

I always thought that I was somewhat aware of what I was eating. I thought I looked okay, but one day, I was proved wrong! On May 6, 2008, I went to my sister’s first figure competition and at that moment, I knew that I wanted to get on stage! From that moment, I started eating better.

When I got home, I started my training and food log. I had my daughter take pictures and I was completely mortified! I was just slapped in the face seeing in reality, how “fluffy” I had become. For the next 9 months, I ate clean. Shoveling in good calories, trying to put on some muscle, but this was the easy part!

19 weeks before competition is when I started contest dieting. I was focused! That day, I stopped all cheat days and no more alcohol, which was a huge part of why I put on so much weight! I was a huge wine drinker! No more of that though!

I had to chose, wine or be the best that I could be on stage! I chose the stage! And knowing that I was going to be on stage for the first time of life, in 5″ heals and a tiny figure suit was motivation enough to kick it into high gear!

How I Did It

For the majority of the 19 weeks, I got up at 4:00 am to do one hour of cardio. After, I got through classes, worked, and got dinner for my daughter, I would lift for one hour and then do another hour of cardio. I had to put in the time. I had a lot to lose!

However, I have not mentioned yet, that I never stepped one foot in a gym! I worked out in my home gym that was in my bedroom! Yes, right across from my bed. I couldn’t get away from it! I workout the whole time by myself! It was sometimes hard, but then I would focus on the stage and how I wanted to look.

For my whole cutting diet, I ate chicken, lean turkey, and egg whites for my source of protein. For carbs, it was only oatmeal, sweet potatoes, and rice for my carbs. I never had a cheat day! My diet was perfect! For 10 weeks, I was on my own.

Then at 9 weeks before competition, I found Jolene Carter, fromHouston,Texas, who set me on the right path with diet, lifting and cardio program. The fat started to just melt off!

My diet was very feasible, and my carbs were never so low that I couldn’t function. No matter how tired I was, or how late it was in the evening, I did everything needed to shed the fat and get my training in.

My plate was quite full, due to I was a full time student, mother, wife and worked part time, but with time management and determination, I transformed myself into something that I never knew could happen.

Many people could never understand why I put myself through it! If they only understood all the food I ate! If they only understood that the reason I did this was to see just how far I could push my body.

Stepping on the stage with the best body I could was my main goal. I knew after this point that I could accomplish anything. I don’t want to be the normal body for my age, I wanted to be the best I could be for my age and break out of the box.

What I learned about this whole process is that, like me, anyone can do it. After doing this I realized that I can do what seems like the impossible.

It was an amazing journey for me and now, I was in a newly transformed body, feeling better about myself, more confident. So, I just want to let you know if you are reading this and feel like it seems impossible, it is not! Set a goal that forces you to push your body harder then you ever thought possible. You can do it!


* BSN NO-Xplode

* Creatine

* Glutamine

* Nutrex Lipo 6

* Vitamin E

* Vitamin C

* Calcium

* Omega 3-6-9

* Multivitamin

* Nature’s Best Low Carb Isopure

* BCAA’s


Meal 1:

o 6 egg whites

o 1/2 cup of oatmeal

Meal 2:

o 6 egg whites

o 1/2 cup of oatmeal

Meal 3:

o 5 oz of chicken

o 6 oz of sweet potato

o 1-2 cups of vegetables

Meal 4:

o 5 oz of chicken

o 6 oz of sweet potato

o 1-2 cups of vegetables

Meal 5:

o 5 oz of chicken

o Salad

o Fat free Italian dressing

o 1-2 cups of vegetables

Meal 6:

o 6-8 egg whites

o 1-2 cups of vegetables


Day 1: Chest, Back, And Abs

o Superset: Incline Dumbbell Press: 4 sets of 10-15 reps

o Lat Pulldown: 4 sets of 10-15 reps

o Superset: Dumbbell Flyes: 4 sets of 10-15 reps

o Close-Grip Pulldowns: 4 sets of 10-15 reps

o Seated Cable Rows: 4 sets of 10-15 reps

o Superset: Pushups: 4 sets of 10-15 reps

o One-Arm Dumbbell Row: 4 sets of 10-15 reps

Day 2: Shoulders, Arms, And Calves

o Seated Calf Raises: 10 sets of 10-15 reps

o Dumbbell Shoulder Press: 4 sets of 10-15 reps

o Superset: Front Dumbbell Raises: 3 sets of 15-20 reps

o Rear Delt Raises: 3 sets of 15-20 reps

o Lateral Raises: 4 sets of 10-15 reps

o Upright Barbell Row: 3 sets of 15-20 reps

o Superset: Alternating Dumbbell Curl: 3 sets of 15-20 reps

o Skullcrushers: 3 sets of 15-20 reps

o Superset: Barbell Curls: 3 sets of 15-20 reps

o Triceps Pushdowns: 3 sets of 15-20 reps

Day 3: Legs

o Leg Extensions: 3 sets of 30 reps

o Superset: Jump Squats: 3 sets of 20 reps

o Lunges: 3 sets of 20 reps

o Superset: Dumbbell Lunges: 3 sets of 20 reps

o Dumbbell Step-Ups: 3 sets of 20 reps

o Stiff-Legged Deadlift: 3 sets of 15 reps

Suggestions For Others

I found having a goal that seems impossible was something that pushed me in to changing. I am now training for another year of shows coming in 2010.

The habits that I had acquired during the 19 weeks of contest prep not only made a leaner body, but also gave me the guidelines in how to conquer this is a life long achievement.

Source: bodybuilding

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