I watched with pride and joy as one of my trainees stepped on stage to compete in her first muscle contest. She has undergone 3 months of rigorous training and dieting in order to drop body fat, gain muscle and take pride in her athletic accomplishment. The picture below shows her 3-month transformation. She knows she still has a bit of toning to do in order to be competitive with other fitness models, but she's motivated and excited about taking it to the next level.
Look at the definition in her quads, abs, waistline, hips, arms, calves! She's around 20% body fat currently. For her height and age, it should be more like 14-15% to be in the "athlete" category, by medical standards. Keeping up with her rigorous program and diet, she should lose about 1% body fat per month/month-and-a-half. That will make her nice and lean and cut for her next competition in October.
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