Lifestyle Prior To Change
What was your lifestyle prior to your transformation?
I was very active before becoming pregnant. However I used both pregnancies as an excuse to eat “for two” and gained weight.
What was your low point or turning point?
I saw a photo of myself in October 2009 which made me realize just how big I had become. It was time to stop making excuses and get my pre-baby body back.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
Having a baby and a toddler made finding the time to exercise quite difficult. Luckily my husband was very supportive and we made a schedule so that I could get out of the house and get the daily exercise I required done.
Tell us about your transformation timeline:
- Transformation Start: October 2009.
- Milestone: January 2010 – Decide to compete in a bodybuilding competition before my son turns one (in June 2010).
- Milestone: June 2010 – Compete in a bodybuilding competition – goal completed.
Julia's Training And Cardio Approach
What was your weight training approach and split during your transformation?
Because I had come from a bodybuilding background I reverted to what I knew best ...a six day split of legs twice, chest, shoulders/abs, arms, back.
- Monday - Chest
- Tuesday - Legs
- Wednesday - Back
- Thursday - Shoulders/Abs
- Friday - Legs
- Saturday - Arms
- Sunday - Rest
| Monday - Chest | ||
|---|---|---|
| Exercise | Sets | Reps |
| Bench Press | 4 | 1x15, 3x10-12 |
| Incline Dumbbell Bench Press | 4 | 1x15, 3x10-12 |
| Incline Dumbbell Flyes | 3 | 12-15 |
| Pec Dec or Cable Crossovers | 3 | 12-15 |
| Tuesday - Legs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Leg Extension (One drop set at the end) | 4 | 1x15, 3x10-12 |
| Stiff Leg Deadlift (One drop set at the end) | 4 | 1x15, 3x10-12 |
| Squat | 4 | 1x15, 3x10-12 |
| Leg Press | 4 | 1x15, 3x10-12 |
| Walking Lunge | 4 | Length of Gym |
| Wednesday - back | ||
|---|---|---|
| Exercise | Sets | Reps |
| Pull Up | 3 | Failure |
| Wide Grip Lat Pull Down | 4 | 1x15, 3x10-12 |
| Close Grip Lat Pull Down | 3 | 10-12 |
| Cable Row or T-Bar Row | 4 | 1x15, 3x10-12 |
| One Arm Dumbbell Row | 3 | 10-12 |
| Hyperextension | 3 | 12-15 |
| Thursday - Shoulders and Abs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Seated Dumbbell Press | 4 | 1x15, 3x10-12 |
| Upright Row | 3 | 10-12 |
| Dumbbell Lateral Raise | 4 | 1x15, 3x10-12 |
| Dumbbell Front Raise | 4 | 1x15, 3x10-12 |
| Bent Over Dumbbell Reverse Flye | 4 | 1x15, 3x10-12 |
| Hanging Leg Raise | 3 | 15-20 |
| Decline Crunch | 3 | 15-20 |
| Decline Reverse Crunch | 3 | 15-20 |
| Friday - Legs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Leg Extension (One drop set at the end) | 4 | 1x15, 3x10-12 |
| Stiff Leg Deadlift (One drop set at the end) | 4 | 1x15, 3x10-12 |
| Seated or Lying Leg Curl | 4 | 1x15, 3x10-12 |
| Adductor Machine | 3 | 12-15 |
| Abductor Machine | 3 | 12-15 |
| Single Leg Press | 3 | 15 |
| Saturday - Arms | ||
|---|---|---|
| Exercise | Sets | Reps |
| Tricep Dips | 3 | Failure |
| Skullcrusher | 4 | 1x15, 3x10-12 |
| Overhead Cable Tricep Extension | 3 | 12-15 |
| Cable Tricep Extension | 3 | 12-15 |
| Reverse Grip Cable Tricep Extension | 3 | 12-15 |
| EZ Bar Curl | 4 | 1x15, 3x12-15 |
| Alternate Incline Dumbbell Curl | 3 | 12-15 |
| Barbell Preacher Curl | 3 | 12-15 |
Please detail your cardio approach during your transformation?
Daily cardio. Usually walking with the kids in the pram, and once a week I would try and do a boot camp type workout at our local stadium.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- It takes two weeks for something to become a habit...consistency pays off.
- Be prepared! Organize yourself the day before, lay out your gym kit, get your food ready then you have no excuses not to succeed.
- You have to believe it before you will achieve it! The mind is more powerful than any other organ in your body .. dream it, believe it .. then go and achieve it.
How are you currently training, and has your training changed since the completion of your transformation?
I still do a six day split with cardio session every day. During contest prep I add another session of cardio to help shred the fat, however I also switch to a lower intensity cardio (walking as opposed to running) so that I can hold onto as much muscle as humanly possible while dieting down.
Julia's Diet And Nutrition Approach
What was your diet and nutrition approach during your transformation?
Eating small meals often.
Can you provide us with a sample meal plan?
- Breakfast - 1 scoop of Balance protein powder made with water and ¼ cup rolled oats made with water with a sprinkle of slithered almonds.
- Meal Two - 1 scoop of Balance protein powder made with water and 3 corn thins.
- Meal Three - Chicken/steak or fish with steamed kumara (sweet potato).
- Meal Four - 100 grams of chicken with a few nuts.
- Meal Five - Steak and steamed veggies.
- Meal Six - Protein shake.
Did you allow yourself cheat meals?
Yes – once a week (except when preparing for competition) I had a treat Sunday morning which was usually a muffin and a real coffee. It was always a Sunday morning as it gave me time to burn off any excess calories and it meant that I wasn’t tempted to treat myself for the entire weekend which could happen if I had a treat meal on the Saturday.
Please list 3 things you learned about diet and nutrition during your transformation?
- Freeze your food in meal size portions so you can defrost and cook quickly.
- Ensure you are prepared, there is nothing worse than coming home starving and not have something clean to eat, that’s when you reach for the biscuits!
- Meal planning ensured I was consuming not only the correct calories for my requirements but the right macronutrients as well.
Were there any diet/nutrition mistakes you made that you learned from?
I’ve learned that I personally do not function well on extremely low carbs so the keto diet is a “no-go” for me. I’ve also learned that I would rather starve than eat Brussels sprouts ;)
What supplements did you use during your transformation?
Glutamine for recovery.
Advice For Others
What are your best tips for someone looking to make their own transformation?
- Draw a line in the sand and get started. Prepare yourself for success, make a plan of attack, get provisions and take the first step towards your goal.
- Remember, you would hate for your significant other to cheat on you, so do not cheat on yourself! It may be hard work .. but its an investment in your future.
- Believe in yourself!
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
I set myself goals and then go for it. I’ve done triathlons, fun runs even the first time I competed was a goal that I set to help me focus on losing weight. When I have a goal it gives me something to look towards and focus on. I can’t do this just to “look good” or to “feel better” to me those are intangible things that I cant “touch” ...I need a clear end point to aim for.
More From Julia Nash
What is your life like now that you’ve made a transformation?
My life now is busy but amazing. I've go the energy to keep up with my two toddlers and the confidence to go out and attain whatever it is that I want.
What motivates you currently to keep improving yourself?
My sport! As a competitive bodybuilder I’m continually striving to make improvements … like a good wine, I hope to improve with age.
Anything else you would like to share?
I read in an article once that an idea becomes a goal when you write it down and that one thought it constantly in the back of my mind now. I have a training journal and along with my food and training I write down my goals ...long term and short term and I read them when things get hard as a reminder of why I am getting up in the dark to walk when Id rather be sleeping.
How can people contact you?
- Website: http://burpeesforlife.com/
- Facebook: https://www.facebook.com/BurpeesForLifecom
- Email: femininefitnessnz@gmail.com
9 Comments
Awesome :)
Damn nice job you should really be proud of yourself!
I am 52 and have never weighed over 107 in my life until know. I am going to be 53 at the end of the month. I was not able to exercise for 2 years until now. I am very impatient could you help me get musculer and fit again? I now weigh 142 and am very depressed about it!!!! I have 2 boxes of new cloths that I have not been able to wear-a size 0. PLEASE HELP ME GET BACK INTO THEM FAST!!!!!!!! THANKS TAMMY
After a major knee injury and having to give up my proper training back in 2001, i have taken years out from being able to do legs etc., heres to 2012 as im already on my protein diet with supps, and light sessions, dropping down in size already so 2012 is deffo my transfomation beginning again....im 41 so ur never to old to chase your dream body....well done to you girl, well done Julie,.
You transformed into a HOTTIE! I need to drop 100lbs, but not doing well.
Just curious to see pics of your thighs before. Just wondering if I would transform as well as you did.
You truly are an inspiration. I am about to embark on my own journey.... wish me luck!
I need your help please
This is sooo awesome Julia!!!! Thanks for sharing your journey with us!! Your story really is a testimony to me. It really encourages and inspires me!! Thanks Julia.
Carolyn :-)