Vital Stats
Name: Jessica Brantley
Email: jibrantl@gmail.com
Website: leanmeanfightingmachine
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Before: |
After: |
Why I Got Started
I was dissatisfied with my physique and overall fitness. I started exercising by training/competing in triathlons in 2009 and even completed in a half-ironman in the summer of 2010. I lost 10 pounds but still was not happy with being "skinny fat."
I also become very burned out with endurance events and doing up to 15 hours a week of straight cardio! I needed a new goal, one that involved looking like the athlete I had become. After talking to some friends and meeting a wonderful trainer, I decided to compete at NPC States in April 2011.
After 6 months of lifting (minimal cardio) and clean eating, I lost an additional 15 pounds and 7% body fat. I have never felt so great about my body and have developed a whole new level of self-confidence!
How I Did It
It was huge challenge for me coming from an endurance background and therefore having little muscle mass. The first 4 months I spent bulking - eating 6 substantial meals a day (including 2 cheats every week), and absolutely no cardio. The diet was definitely the hardest part for me.
The first few weeks were tough, but I finally established a routine of bulk cooking every Sunday. It eventually became habitual; I would just cook a ton of chicken, sweet potatoes and vegetables and was good to go for the entire week!
In February, I started losing cheats, but I did not incorporate cardio until 2 weeks prior to the show. I also started posing practice with my trainer, Leigh Ann Yeager, which was another huge challenge. I had never been on stage or even seen a competition before mine in April.
Every Sunday we would go through the poses after an hour of circuit training. I would also send her "progress pictures" so she could tweak my diet and exercise as needed. I was fortunate to have a trainer like Leigh Ann. Because of her structured training, I was able to stay away from hours of the unnecessary cardio.
Supplements
Three Times Daily:
-
Multivitamin
1 tab
Day Before Competition (8PM)/Day Of Competition (6AM):
-
Dandelion Root
1500 mg
Diet
Meal 1:
-
egg whites
1 cup
-
oat bran
55g
-
coffee w/ splenda
1 cup
Meal 2:
-
oats
40g
-
egg whites
1 cup
Meal 3:
-
chicken
140g
-
sweet potato
140g
Other Options:
white potato
Meal 4:
-
tuna or chicken
168g
-
sweet potato
140g
Other Options:
white potato
Meal 5:
-
tuna
168g
-
green veggies
1 cup
Meal 6:
-
lean ground beef or ground turkey (93%)
168g
-
green veggies
1 cup
-
brown rice
2/3 cup
This included 2 cheat meals per week (Wednesday and Saturday) and 5L water per day.
Training
Day 1: Legs/Glutes
Giant Set 1: Repeat 3-4x
Stiff-Legged Barbell Deadlift
15 reps
Barbell Step Ups (lateral)
10-15 reps, each side
Dumbbell Lunges
10-15 reps, each side
Glute Kickback (On medicine ball)
15 reps
Giant Set 2: Repeat 3-4x
Freehand Jump Squat
12-15 reps
Barbell Step Ups
10-15 reps, each leg
One Leg Barbell Squat
10-15 reps, each side
Scissor Kick
15-20 reps, each side
Giant Set 3: Repeat 3-4x
Kneeling Jump Squat
10-12 reps
Exercise Ball Pull-In
15-20 reps
Barbell Lunge
10-15 reps, each side
Barbell Glute Bridge (one leg)
10-15 reps, each side
Giant Set 4: Repeat 3-4x
Dumbbell Lunges
12-15 reps, each side
Wide Stance Barbell Squat
12-15 heavy reps
Kettlebell One-Legged Deadlift
10-15 reps, each side
Hanging Leg Raise
10-12 reps
Day 2: Yoga or Rest
Day 3: Back/Triceps
Giant Set 1: Repeat 3-4x
Bent Over Two-Dumbbell Row
8-10 reps
Pushups (Close Hand Position)
10-15 reps
Side Bridge
50 sec
Kneeling Jump Squat
12-15 reps
Giant Set 2: Repeat 3-4x
Low Pulley Row To Neck
15 reps
Dips - Triceps Version
6-15 reps
Clean Pull
10-12 reps
Side Bridge
3 sec holds, each side
Giant Set 3: Repeat 3-4x
One-Arm Dumbbell Row
10 reps, each side
Cable Rope Overhead Triceps Extension
12-15 reps
Squat with Bands
12-15 reps
Cable Crossover
12-15 each side
Giant Set 4: Repeat 3-4x
Arnold Dumbbell Press
8-10 reps
Close-Grip Front Lat Pulldown
10-12 reps
Clean and Press
15-20 reps
Face Pull
15 reps
Day 4: Total Body Workout
Giant Set 1: Repeat 3-4x
One-Arm Side Laterals
10-12 reps, each side
Pushups to a T
10-15 reps, each side
Low Cable Triceps Extension
15 reps
Iron Cross
12-15 reps
Giant Set 2: Repeat 3-4x
Dumbbell Bench Press (on stability ball)
10-12 reps
Kneeling Cable Triceps Extension
15-20 reps
Dumbbell Shoulder Press (one arm)
15-20 reps, each arm
Superman (on a bosu ball)
15 reps
Giant Set 3: Repeat 3-4x
Butterfly
8-10 reps
Dumbbell Lunges with forward reach
15 reps
Pushups
15 reps
Side Bridge
slow 30 count
Giant Set 4: Repeat 3-4x
Dumbbell Lunges (to bosu ball)
15 reps, each side
Seated Barbell Twist
12-15 reps each side
Bent-Arm Dumbbell Pullover
10-12 reps
Day 6: Chest/Biceps
Giant Set 1: Repeat 3-4x
One Arm Dumbbell Bench Press (on stability ball)
6-8 reps
Mountain Climbers
10-15 reps, each side
Dumbbell Alternate Bicep Curl
10 reps, each arm
Decline Oblique Crunch
15-20 reps, each side
Giant Set 2: Repeat 3-4x
Cable Crossover
8-12 heavy reps
Jackknife Sit-Up
10-15 reps
Alternate Hammer Curl
10-15 reps each side
Sit-Up
15 reps
Giant Set 3: Repeat 3-4x
Hang Snatch - Below Knees
6-8 reps, each side
One-Arm Side Laterals
10-12 reps, each side
Cable Crossover
15-20 reps each side
Pushups
15 reps
Giant Set 4: Repeat 3-4x
Dumbbell Shoulder Press
10-12 reps
Front Plate Raise
8-15 reps
One-Arm Kettlebell Swings
6-8 reps
Pushups (with dumbbell)
12 reps
Day 6: Rest
Day 7: Personal training/posing practice
Suggestions for Others
Stop thinking about it, and just go for it! Every day you spend unhappy with your body is another day lost. You will not only gain phenomenal physical benefits but will see overall improvements in your state of well-being. I feel like completely new person.
I have also picked up some part-time modeling, which I would have never dreamed of happening. I know that if I can do it, anyone can. Yes, it takes determination. Yes, it is a challenge. Yes, some people will tell you you're crazy. But is it worth it? Absolutely!
Photographic Credit:
John Martinez, www.johnmartinezphotography.com