17 May 2012

Weight Loss Success Stories: Kelsey Byers Lost 18kg on Clean Eating Diet

This is another uplifting, motivation weight loss success story from Kelsey Byers, 23. She was very active in high school. She play all sports and eat like a pig and still be a "string bean."

But when she got to college, her activity level decreased significantly, she adopted some "bad habits" like drinking alcohol, staying out late, and eating really bad food and put on 40-45 pounds in just 2½ years. At 5'10", she weighed 174-176 pounds at her heaviest in college!

That huge reality check made Kelsey started going out to eat less, limiting alcohol and committed to working out 2-3 days per week (at first). She did not understand proper portion control, so it took her five years to get rid of the weight that only took two years to put on.

Kelsey finally decided to see a nutritionist in March 2010 to transform her body of a lean athlete that she saw in the fitness magazines. Within just four months of clean eating, she saw amazing results and she decided to enter her first NPC bikini competition. She competed in October 2010 and won third place in her height class, qualifying for nationals.

Body transformation: Kelsey went from 175 lbs (79kg) to 135 lbs (61kg)

Kelsey shares her Clean Eating Diet plan in BodyBuilding.com, which you can follow easily. Check out for more stories at BodyBuilding.com

Kelsey's Clean Eating Diet Plan
  • Kelsey eat 5-6 meals a day, eating every 2.5 - 3 hours to keep her metabolism high.
  • She drink 1 gallon of spring water by 4 p.m. every day.

Meal 1
4-6 Egg Whites, Scrambled w/ Pico De Gallo
2 Whole Wheat Tortillas
1 small cup Black Coffee

Meal 2
1 medium-sized Chicken Breast
1 small Sweet Potato
 ½ bag of Steamed  Green Beans

Meal 3
1 medium-sized Chicken Breast  1 small Sweet Potato
½ bag of Steamed  Green Beans

Meal 4
4-6 oz Extra Lean Turkey
Medium sized Salad w/ 1/2 Tomato
1/3 cup of Grits

Meal 5 
4-5 Egg Whites, Hard-Boiled
2 slices Whole Wheat Toast

Meal 6 
4-6 Egg Whites, Scrambled
1/2 cupVeggies, Steamed

Kelsey's Workout Plan

  • Work out with weights four days a week.
  • Cardio in the mornings on an empty stomach.
  • If training for a competition or photo shoot, she do cardio on the weekends as well.
  • Rest about 30-60 seconds only between exercises to keeps workouts intense and moving along.
  • She spend about an hour in the gym lifting weights. No more. You don't want to overtrain.

Day 1
AM Cardio
Elliptical Trainer, Stairmill, or Incline Treadmill 45 min

PM Shoulders/Abs
Side Lateral Raise 3 sets of 8-12 reps
Front Dumbbell Raise 3 sets of 8-12 reps
Reverse Machine Flyes 3 sets of 8-12 reps
Crunches 3 sets of 50 reps
Air Bike 3 sets of 20 reps
Bent-Knee Hip Raise 3 sets of 20 reps

Day 2
AM Cardio
Elliptical Trainer, Stairmill, or Incline Treadmill 45 min

PM Legs
Seated Leg Curl 4 sets of 12-20 reps
Dumbbell Lunges 4 sets of 15-25 reps
Barbell Squat 4 sets of 15-20 reps
Barbell Deadlift 4 sets of 20-25 reps
One-Legged Cable Kickback 4 sets of 20 reps

Day 3

Day 4
AM Cardio
Elliptical Trainer, Stairmill, or Incline Treadmill 45 min

PM Chest/Triceps
Barbell Bench Press - Medium Grip 3 sets of 10-15 reps
Incline Dumbbell Press 3 sets of 12 reps
Pushups 3 sets of 15-20 reps
Lying Triceps Press 3 sets of 10-12 reps
Triceps Pushdown 3 sets of 10-12 reps
Tricep Dumbbell Kickback 3 sets of 10-12 reps
Bench Dips 3 sets of 15-20 reps

Day 5
AM Cardio
Elliptical Trainer, Stairmill, or Incline Treadmill 45 min

PM Back/Biceps
Pullups 3 sets of 10-15 reps
Wide-Grip Lat Pulldown 3 sets of 10-15 reps
Bent Over Barbell Row 3 sets of 10-15 reps
Dumbbell Bicep Curl 3 sets of 10-15 reps
Hammer Curls 3 sets of 10-15 reps
Preacher Curl 3 sets of 10-15 reps

Day 6 & Day 7

Kelsey's Top 6 Weight Loss Tips

1. Taking small steps toward your goals.
I certainly didn't go from ordering dessert every meal at restaurants to eating clean and competing overnight.

2. Big changes can take time, so just be patient.
I would advise getting your clean meal plan in check for about a month, then ease into lifting weights.

3. Lifting has proven to give me the best results! 
The more muscle you have, the leaner you are! Lifting weights burns calories long after your workouts.

4. For the ladies
I used to be a cardio junkie, but never saw any changes until I started eating clean and lifting. You won't get bulky, you will get definition!

5. Ease up on the cardio, eat clean and lift HEAVY! 
You should have trouble finishing your last set. If not, lift heavier. I keep a notebook of my workouts so I can make sure I increase my weights.

6. Start off my mornings with cardio.
I like to start my mornings off with cardio because it makes me feel productive before I even go to work.

Kelsey's workout plan is available in PDF format and also printable at BodyBuilding.com

Do you know any great weight loss success story? Or do you have an inspirational story about your own weight loss? We want to know your weight loss secrets! Add your story here and give others an inspiration and motivation to lose weight today.
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1 comment:

  1. Appreciation for great content. I’m certainly glad I had taken the time to learn this.


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