Body Transformation: Megan Murphy Body Transformation

Lifestyle Prior To Change

Prior to my body transformation, I tore my rotator cuff which put me out of all activities for quite some time. Along with it being my first year in college I gained more than the “freshman 15.” My lifestyle was that of any stereotypical college student in one’s first year: not the healthiest. I stopped working out and just kept consuming food late at night without even thinking twice about it.

When I found out I tore my rotator cuff and would need surgery I really hit rock-bottom health wise. They only thing I could do was walk for exercise because everything else hurt. So May of 2009, I endured the surgery, which put me out three more months of exercise. As I sat on my couch all summer and went thru physical therapy, I was tired of the weight I had gained. So I decided to do something about it and I knew the least I could do was start eating healthier and cutting out all the junk.

So I started watching what I was eating and I slowly increased my cardio. About 2 months after surgery I was able to at least run and use an elliptical. My recovery was expected to be anywhere from six months to a year. With only two months of professional physical therapy, it was looking like it would take a full year before I could do any intense activity. So it was time for me to go back down to school and do therapy on my own and prove the impossible to myself and others.

What Was Your Low Point Or Turning Point?

All along the way I had my older brother Ryan to guide me and encourage me. Seeing as he has transformed his own body really struck an inspirational cord in me and I was determined to embark on a new lifestyle for myself. So it was in December of 2009 that my transformation really took off and I started lifting weights consistently and training different muscles groups five days a week.

Here at Eastern Illinois University, there is a bodybuilding/fitness competition called Mr. EIU/Ms. Fitness.  As much as I wanted to do it March 2010, I felt my shoulder was not 100% yet, but I decided that I would start training right away for the following show next year (March 2011). An aspiring professional bodybuilder and one who has given me some of the most valuable knowledge, Mark, told me everything I needed to know about dieting and training. He basically told me what to do and I just ran with it and the results were absolutely amazing.

Just six months after my surgery, I was lifting weights nobody expected I would be lifting. May 2010 is when my body was right where I wanted it to be: 117lbs. 9% body fat.

Megan's Training Approach

What was your workout approach like during the transformation?

The way I did my workouts was this: for about 3-4 weeks I would stay on 15-20 reps of light weight, then the next 3-4 weeks I increased my weight and did 8-12 reps, and the last cycle was 4-6 reps of heavy weights. I continued this cycle. My cardio consisted of H.I.I.T. sessions. Where I would sprint for 15 seconds and jog for 45 seconds. My cardio was only three days a week: Monday, Wednesday, and Friday.

• Day 1 - Chest, Triceps & Abs. HIIT session sprint/jog.
• Day 2 - Legs
• Day 3 - Abs. HIIT session sprint/jog.
• Day 4 - Back & Biceps
• Day 5 - Shoulders, Traps & Abs. HIIT session sprint/jog.
• Day 6 - OFF
• Day 7 - OFF

Megan's Diet And Supplement Plan

What was your diet plan?

• Meal 1: 1 scoop Gaspari Nutrition IntraPro.
• Meal 2: 40g oatmeal, 3 egg whites, 1 egg yolk, 2 multivitamins, 1 cup of black coffee.
• Meal 3: 70g turkey lunch meat, 2 slices of wheat bread, 1 serving fruit (oranges, blueberries, banana etc.), 1 glass of water.
• Meal 4: 1 protein bar, 1 glass of water.
• Meal 5: Pre-workout - 1 scoop Gaspari Nutrition Superpump250 mixed with 12oz water.
• Meal 6: Post-workout - 1 serving Gaspari Nutrition IntraPro.
• Meal 7: 130g grilled chicken breast, 63g raw broccoli, 1 glass of water.

What supplements did you use during your transformation?

• Gaspari Nutrition IntraPro
• Pure Whey Protein Isolate
• Multivitamin
• Pure Protein Bar
• Gaspari Nutrition Superpump250

What Is Your Life Like Now?

Currently, I am still training for the fitness show in March 2011. I have been in the bulking phase since June and still am trying to add some muscle. From May until now, I have once again transformed my body even more and could not be happier. Some of my workouts have changed as I have added in some different exercises. I still lead a healthy life and am making new strides in my workouts every day. I refuse to let myself fall back into my old habits and the days of my tremendous weight gain.

Any advice for others?

This is by far my favorite quote and I repeat it to myself every single time I am at the gym. They are lyrics from my favorite band, August Burns Red: “Your mind is the mountain before you.” Doing this on your own is hard. Research and ask a ton of questions. You will get so many different types of feedback that it will seem overwhelming at first, but experiment, try them out and see what works best for you. Be patient as well, I don’t know how many times I felt like I hit a plateau and was not going to be going anywhere, but sure enough, my results came, and they will.

Keep an image of yourself that you want to strive for, and keep it in your mind everyday and you will get there. I read an article in an Oxygen magazine a few months back that said, “In order to get the body you want, you have to fail often.” I have it hanging up in my room to remind myself of this so I don’t get to down on myself if I had a bad day in the gym. Another thing I would suggest is getting a workout buddy. If it was not for my training partner Keighley, and my training partner at home (my mother) I wouldn’t make it through my workouts. They are always there to keep pushing me. So finding someone you can workout with is very beneficial.

More from Megan Murphy:

One last say…

For the women, DON’T BE AFRAID TO WORKOUT WITH THE GUYS. I know many girls who are hesitant to lift where the majority of the guys lift. It seems scary, I know, but they should be focused on their workout and you should be focused on yours, so it really doesn’t matter who is around you. And guys like it when a girl shows that confidence to lift around them and with time they will give you respect. I know because I have experienced this in my own two gyms I workout at. Just go in and do your thing. You can benefit by doing this too and meet someone who can really help you out and correct your form, etc. Be confident, be hopeful, be courageous. It’s you vs. you.