Body Transformation: Stephanie Fischer Body Transformation

Before Stats
  • Age
  • Weight
    132 lbs
  • Height
  • Bodyfat
After Stats
  • Age
  • Weight
    118 lbs
  • Height
  • Bodyfat
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!
Stephanie loved to train, but her primary focus had been on cardio. By improving her diet and utilizing resistance training, she lost 14 pounds and 6% bodyfat.

Lifestyle Prior To Change

Stephanie Fischer Body TransformationPrior to my change I would still hit the gym about 4 times a week but the difference in how I was working out has changed dramatically as has my diet. I used to go and focus on cardio, lifting weights was like extra and I would do it without any plan. I didn't do sets.

I just would do one big set that had a million reps getting through it as fast as I could because I didn't really know what I needed to do to see a change. I thought I was working out good simply because I was making it to the gym, but I was doing everything in ways in which I wouldn't get results.

My diet then consisted of processed diet foods like organic cereals and dieters frozen foods, I was still conscious of how I ate and working out I was just doing it unproductively and not seeing a difference.

What was your turning point?

Eventually I got to what has been my heaviest weight at 132lbs and I knew I had to make some changes. I wasn't comfortable and I just felt horrible in my skin.

I didn't fit the description of my own self-image so I wanted to get to where I know I could be and where I wanted to be. Enough was enough. I saw no point in continuing feeling bad.

What Was Your Exercise Plan?

My boyfriend had weight to lose too so we talked about it together and made a plan to get in shape. From there I learned a lot about the basics of weightlifting and incorporated it that into my already good cardio habits and began to see a difference. Lifting weights helped me drop fat and I started with only three times a week half an hour each time.

Routine and consistency was our plan and goal to start with and we took it from there.

What is your current training split and routine?

Currently, I'm trying to put on more muscle mass and workout with my boyfriend. We do a different muscle everyday now our week goes something like this: Monday - biceps, Tuesday - triceps, Wednesday - shoulders, and so on. We work out for a total of about and hour and ten minutes with a quick warm-up before hand. For cardio I do 45 minutes BEFORE my first meal to burn more fat.

Stephanie Fischer Before and After

What Was Your Diet Plan?

My diet had a total overhaul, I went from eating three big meals a day with snacking in between to a plan of eating six small meals every two-three hours, high in protein, low in carbs. That has made the biggest difference, diet is very important.

Current sample eating plan

  • Meal 1: 1/2 cup oatmeal, 1-cup fruit, 6 egg whites
  • Meal 2: 6 egg whites and spinach
  • Meal 3: 4 oz of chicken, ½ brown rice
  • Meal 4: 4 oz of chicken, ½ brown rice
  • Meal 5: 35g of whey protein
  • Meal 6: 4 oz of fish and vegetables

What supplements did you use?

The use Champion Nutrition protein and take a multivitamin daily. Besides that I just started to use Black Powder right before I workout to give me some extra energy.

What Is Your Life Like Now?

Stephanie Fischer TransformationMy life now is a lot more fun and enjoyable. There is something about looking good and having a plan that makes life awesome. Feeling secure with myself is probably the best reward, when you don’t have to worry about how you feel and look I find that there is a lot more time for other more fun things. I also enjoy going to the gym, it centers me, so I have taken it to the next level and am looking to compete! I never would have thought I would be at that point but fitness has become a big part of my life and I really enjoy doing it.

Advice for others

I think the best advice is to be consistent and persistent. You need to give it time to see results, if in anyway you feel better or look better and can spot any positive changes, that’s a sign to keep going and it can only get better. Keep a good attitude, don’t duel, set goals, these are all commonly heard things and probably because they really work! To look good your going to have to put in some work, there are no secret quick fixes, it all boils down to your drive and desire.

More From Stephanie Fischer

I’m working on building more lean muscle mass and I have my first figure competition coming up at the end of April so I have been working even harder in the gym lately!

Posted on: Mon, 07/01/2013 - 12:18

Great Job.
You look awesome!

Posted on: Sat, 06/22/2013 - 09:13

Amazing transformation, deffo my motivation to get my body fat percentage lower. Any tips on how to do so would be much appreciated.

Posted on: Mon, 12/10/2012 - 13:12

Okay i dont mean to sound creepy but what workouts do you do for your butt? i want a butt like that!

Posted on: Sat, 11/24/2012 - 18:06

Woah. my bmi is 12.1% and i hardly look like that :o

Posted on: Tue, 11/20/2012 - 15:39

wow...very very nice transformation from nice girl to extremely nice girl

Posted on: Tue, 01/04/2011 - 16:07

What was your workout each day and how many days a week?

Posted on: Sun, 05/23/2010 - 17:03

ur body is amazing

Posted on: Sun, 05/09/2010 - 19:20

wow she really is stunning.

Posted on: Thu, 04/08/2010 - 15:56

Looking very good! she looked hot even before this transformation... but now you look awsome!

Posted on: Sun, 03/28/2010 - 09:18

Your rear shoulders are very well defined.

Which exercises have you done for your rear shoulders?


monster mcjacked
Posted on: Thu, 03/25/2010 - 18:22

dayyuumm nice job

Posted on: Sat, 03/13/2010 - 09:01

Great transformation there. You can see the benefits of training with weights as opposed to just doing a bunch of cardio every day in the gym. Good luck in your figure competition later this year!