Body Transformation: Megan Murphy Body Transformation

Megan Murphy overcame "the freshman 15", a torn rotator cuff and an unhealthy lifestyle by dropping 30 pounds and 15% body fat.
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!

Before Stats

  • 18
  • 146 lbs
  • 24%
  • 5'3"

After Stats

  • 20
  • 117 lbs
  • 9%
  • 5'3"

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.

Megan Murphy

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.

Megan Murphy Back

Day 1
Exercise Sets Reps
Bench Press 3 8-12
Incline Dumbbell Press 3 8-12
Palms In Dumbbell Bench Press 3 8-12
Cable Crossovers 3 8-12
Triceps
Exercise Sets Reps
Tricep Dips 3 8-12
Cable Tricep Extension 3 8-12
Standing French Press 3 8-12
Abs
Exercise Sets Reps
Ab Crunch Machine 3 8-12
Exercise Ball Crunch 3 8-12
Hanging Leg Raise 3 8-12
Oblique Crunch 3 8-12
Day 2
Exercise Sets Reps
Squat 3 8-12
Leg Press 3 8-12
Leg Extension 3 8-12
Deadlift 3 8-12
Hamstrings
Exercise Sets Reps
Still Leg Deadlift 3 8-12
Lying Leg Curl 3 8-12
Calves
Exercise Sets Reps
Standing Calf Raise 3 8-12
Seated Calf Raise 3 8-12
Day 3
Exercise Sets Reps
Ab Crunch Machine 3 8-12
Exercise Ball Crunch 3 8-12
Hanging Leg Raise 3 8-12
Decline Sit Up 3 8-12
Sit Up 3 8-12
Oblique Crunch 3 8-12
Day 4
Exercise Sets Reps
Lat Pull Down 3 8-12
Barbell Row 3 8-12
Seated Cable Row 3 8-12
Hyperextension 3 8-12
Biceps
Exercise Sets Reps
Concentration Curl 3 8-12
Zottman Curl 3 8-12
Hammer Curl 3 8-12
Day 5
Exercise Sets Reps
Standing Military Press 3 8-12
Seated Arnold Press 3 8-12
Lying Reverse Dumbbell Fly 3 8-12
Bent Over Reverse Dumbbell Fly 3 8-12
Dumbbell Lateral Raise 3 8-12
Traps
Exercise Sets Reps
Barbell Shrug 3 8-12
Abs
Exercise Sets Reps
Ab Crunch Machine 3 8-12
Exercise Ball Crunch 3 8-12
Hanging Leg Raise 3 8-12
Oblique Crunch 3 8-12

Megan's Diet And Supplement Plan

Megan Murphy BikiniWhat was your diet plan?

What supplements did you use during your transformation?

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.

Megan Murphy Biceps

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.

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.

3.8 STARS
18 VOTES
RATE THIS

20 Comments+ Post Comment

No Profile Pic
Posted Sun, 01/26/2014 - 19:01
adrianlong

well done megan great transformation you look good nicely muscled

No Profile Pic
Posted Tue, 07/16/2013 - 13:11
Hansel

Hello, I've been following your workout plan because I love the results you got, my question is how do you execute your workout when you're doing multiple body parts? Do you do all chest first then move to triceps or do you do all then works outs once then repeat them 2 more times? Also I found it doesn't take me long to finish any suggestions?

No Profile Pic
Posted Mon, 04/22/2013 - 22:12
Cristina Hernandez

wow congrats on your accomplishment!!!! ive been really trying to find a plan to follow to really lose some weight and just have a really tone and fit figure. I am 16 years old but i have in the past 1 1/2 year been really in gym and healthy thinking and had actually lost about 25 pounds but then gained them back and lost them keep having like a roller coaster ride with my weight ever since school started for me. im a very active person and love to exercise... so ive been trying to find a great plan that can give me great results. i also had abs at one point but them again the weight gained :( my lowest in the beginning of the year was about 120 and now im at 147...

do you really recommend this program for me? and how was your weight loss occurring? did it show very slowly or fast in a way?

No Profile Pic
Posted Mon, 07/23/2012 - 11:19
Joy

Hi I was just wondering how fast you were able to see results and how long it took you to get to the after pictures. Thanks a bunch!

No Profile Pic
Posted Sat, 02/23/2013 - 13:00
Megan Murphy

Hi Joy!
It took me about 3-4 months to look like that.

No Profile Pic
Posted Tue, 06/05/2012 - 14:57
Dani

Starting this plan just now but I have had conflicting info on how many minutes the HIIT should last? Thanks in advance!

No Profile Pic
Posted Sat, 02/23/2013 - 12:59
Megan Murphy

Wow, so sorry for this long delay! Never got any notification of these posts. HIIT can vary to the level of intensity you can handle. I started off at a total of 10 minutes..then after a few weeks went to 12 minutes..then 15 and I now do 30 mins total. Hope this helps!

No Profile Pic
Posted Wed, 01/25/2012 - 17:44
Z

Megan - can you provide any other tips on diet?

No Profile Pic
Posted Sun, 12/12/2010 - 15:44
rsmgglen

What a terrific interview. Megan is an inspiration and has a program that many women can follow to get results.

No Profile Pic
Posted Mon, 10/18/2010 - 21:30
Megan

Thank you all so much. It is really appreciated to hear what you guys have to say. I am honored. Best of luck to you all as well in your exercise endeavors.

Sincerely,
Megan

No Profile Pic
Posted Tue, 10/05/2010 - 08:48
DMedley

Megan, I am lost for words. You have done something amazing and it is obvious you will continue and do great.

No Profile Pic
Posted Mon, 10/04/2010 - 18:45
kimberly

Megan, you are an inspiration! I am 46 years old, had three children, and my body is showing it. I have thought that I would have to have plastic surgery to get the body I want. But, looking at the pictures of you has shown me differently. I know I will not look the way I did when I was 25, but I want to look good for 46! Keep up the hard work....you look fabulous!!

No Profile Pic
Posted Mon, 10/18/2010 - 21:29
Megan

Kimberly,
Thank you so much. I really appreciate hearing that, and I know you can do it. Let me know if you need anything at all and best of luck to you.

No Profile Pic
Posted Mon, 10/04/2010 - 18:23
J.M.

Amazing results! Your perseverance should be admired by anyone who works out and has goals to improve their physique and health. I am impressed.

No Profile Pic
Posted Tue, 09/14/2010 - 00:59
Tahline

What's even more impressive than your physical results is your mental focus, inspiration, and positivity. I related to everything you said, and agree that once the mind is correctly set, the rest will follow. Great reading about your story, and all the best for future training.

No Profile Pic
Posted Mon, 09/13/2010 - 22:14
Gina

I am so proud of you Meg! I have always looked up to you as my older sister I didn't have and I know I always will. You look amazing, as we always tell you, and I know that you have the strength to keep at it. Love you cousin!!

No Profile Pic
Posted Mon, 09/13/2010 - 20:01
Katie

way to go Megan! you really inspire me alot! Keep it up because I know you are inspiring many others as well, its so awesome to see someone with your motivation and drive

No Profile Pic
Posted Mon, 09/13/2010 - 16:54
Ashley

wow, look at those abs! You are blessed girl! Keep at it. Good luck with the show, you will do amazing!

Steven's picture
Posted Mon, 09/13/2010 - 16:36
Steven

Ab-tastic!

No Profile Pic
Posted Mon, 09/13/2010 - 16:32
Jesse V

You look amazing!!!!