By: Carla Hampshire

Before 123 lbs

After 100 lbs

Vital Stats

Name: Carla Hampshire
Email: hampshirecarla@hotmail.com
BodySpace: Carla Hampshire

Age: 46
Height: 5'2"

Before:
Weight: 123 lbs
Body Fat: 21.1%

After:
Weight: 100 lbs
Body Fat: 10%

Click Image To Enlarge.

How I Got Started

Bodybuilding is something I have been passionate about for over nine years. I trained regularly and enjoyed seeing the changes in my body. Competing as a bodybuilder was something other people did, not I. Then I met my coach in August 2006. He was going to change all that.

One day, January 29th 2007, he challenged me, "Join me in a 12 week pre-contest diet." "You're on," my answer was immediate. This way I would get to experience what it would be like to be a bodybuilder without having to compete... PERFECT... or so I thought.

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February 28 - March 31, 2007.

He set me up with a training and nutrition program. I started off with a weight of 123 lbs. on a 5'2" frame and my body fat was 21.1%. I sent him my food log every 2 weeks and he changed the program accordingly. One short month later I had dropped down to 115 lbs. and my body fat was now 19.7%.

Something he said to me in mid-March helped me realize that he saw true potential. With great trepidation I took my decision to my coach. I was going to be a BODYBUILDER! With great expertise he crafted and tweaked programs to suit me.

The changes were happening rapidly. 112 lbs. by late March and 17.3% body fat. By April 9th we were down to 16.1% body fat. Friday, June 8th, weighing in at a mere 100lbs. and at 10% body fat we had achieved our goal. I was ready for the bodybuilding stage the next day in Edmonton.

Click Image To Enlarge.
April 30 - May 31, 2007.

With his wonderful support and guidance in training, nutrition and everything else related to bodybuilding, I was able to step on stage and make a dream come true. What an unbelievable experience!

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June 9, 2007.

Many thanks to my husband and children for their undeviating support and for being proud of MOM. And to my coach, thank you for taking this mother of six and grandma on a journey of a lifetime. But most of all, for helping me believe in myself.

Sample Week of Training

Six Weeks Out:

• Monday - chest/arms/abs
• Tuesday - back/hams/calves
• Wednesday - quads/shoulders/abs
• Thursday - chest/hams/calves
• Friday - quads/back/abs

Monday

• Hammer Strength Iso Press
• Machine Chest Press
• Incline Machine Press
• Assisted Dip
• Iso Machine Curl
• Strive Hammer Curl
• Wide Grip Strive Curl
• Machine Tri Extension
• Rope Pressdowns
• Straight Bar Pressdowns
• Iso Reverse Pressdowns
• Slow Crunch: 4x50
• Reverse Curl: 4x50
• Side Crunch: 4x50

Click Here For A Printable Log Of Monday.

Tuesday

• Seated Row Machine
• Wide Grip Row
• Low Cable Iso Row
• Seated Row
• Seated Ham Curl
• Iso Leg Curl
• Laying Leg Curl
• Seated Calf Raise
• Standing Calf Raise
• Iso Calf Raise

Click Here For A Printable Log Of Tuesday.

Wednesday

• Laying Side Raise
• Laying Front Raise
• Seated Side Raise
• Seated Front Raise
• Upright Rows
• Iso Rear Delt
• Close Stance Leg Press
• Iso Leg Press
• Duck Stance Leg Press
• Iso Leg Extension
• Slow Crunch: 4x50
• Reverse Curl: 4x50
• Side Crunch: 4x50

Click Here For A Printable Log Of Wednesday.

Thursday

• High Cable x-overs
• Pec Deck
• Low Cable Flies
• Straight Leg Deadlift
• Back Extension
• Far Squat
• Walking Lunges
• Laying Leg Curl
• Seated Calf Raise
• Standing Calf Raise
• Iso Calf Raise

Click Here For A Printable Log Of Thursday.

Friday

• Lat Pulldown
• Straight Arm Pulldown
• High Row
• Reverse Pulldown
• Assisted Chins
• Close Stance Leg Press
• Iso Leg Press
• Duck Stance Leg Press
• Iso Leg Extension

Click Here For A Printable Log Of Friday.

Cardio:

45 minutes Post Workout Monday to Friday.

Click Image To Enlarge.
Carla Hampshire.

Sample Week Of Diet

Meal 1

• Whey protein
• Oatmeal

Meal 2

• Chicken breast
• Spinach

Meal 3

• Chicken breast
• Spinach

Meal 4

• Tuna
• Rice cakes

Meal 5

• Whey protein

Meal 6

• Chicken breast
• Mixed vegetables

Meal 7

• Chicken breast
• Baked potato

Meal 8

• Whey protein

Supplements

• CLA (1 with every meal)
• Glutamine (5gr. with morning shake, 5gr. post-workout, 5gr. before bed)
• I used no stimulants (no caffeine, no green tea, no fat burners)

Suggestions For Others

If you want to improve your health and your physique, START TODAY. Make sure you take some before pictures and track your food intake. Surround yourself with people who have the same goals; a support group is important.

Become informed: read books, talk to a nutritionist, hire a personal trainer. But most importantly, take the first step and build upon your successes. Your body will thank you.

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Your Body Will Thank You.

A Poem From My BodyBlog

In The Master's Hands

In his mind’s eye he saw it well,
The vision to create, the story to tell.
With his skillful hands he gently molded,
A figure so strong, he’d soon behold it.
He toiled patiently for days and weeks,
The image would shortly have reached its peak.
He encouraged and coaxed and shaped the clay,
With perseverance, he’d have his way.
It finally happened, the statue emerged,
With pride in his heart, the Master surged.
The woman he created for all to see,
That woman, you know, that Woman is ME.

Carla Hampshire

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Carla Hampshire
hampshirecarla@hotmail.com

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