Body Transformation: Tammy Ramos Body Transformation

Before Stats
  • Date
    December 2009
  • Weight
    188 lbs
  • Height
After Stats
  • Date
    August 2010
  • Weight
    125 lbs
  • Height
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!
After a pregnancy Tammy had little concern for her health and lived on nachos, pizza and burgers. During her transformation she lost over 60 pounds.

Lifestyle Prior To Change

Prior my pregnancy, I didn't have much of any concern for a healthy lifestyle. I was always skinny and never watched what I ate. Nachos, pizza, burgers! Lol. Age and the baby made it finally catch up to me!

What was your low point or turning point?

A short time after I had our baby, I realized I was still pretty much eating the same as I was during the pregnancy. I looked at myself, and realized I wasn't the same person I used to be. I was carrying around 188lbs and not pregnant to justify it.

Transformation timeline:

  • January 2009: Found out I was pregnant and was 125 pounds.
  • Sept 15, 2009: Had baby.
  • Sept 19, 2009: Home from hospital and weighed 188 pounds.
  • December 15, 2009: Hired coach, Danielle Kifer IFBB figure competitor.
  • August 20, 2010: 125 pounds, competed in my first show, Heart of Dixie in Mobile, Alabama - bikini medium class, 3rd place. National level qualifying.

Tammy's Training And Diet Approach

Tammy Ramos BikiniWhat exercise plan of attack did you use?

My husband had been in the fitness field several years prior to our meeting, and he got me started but later encouraged me to get a professional! Who had me doing 5 days of cardio, 4 days of weights, and a healthy diet.

What is your current training split and routine?

Well, currently I'm now in the process of trying to pack on some more muscle, so I'm doing each body part every 6-7 days and very minimal cardio. My routine is fluid in that it's not the same body part each Monday or Tuesday etc.  But each muscle group rather is worked again approximately 6 days from the last time I worked it. With every 5th week a different group is worked twice a week.

What diet plan of attack did you use?

Cleaning up my diet of the junk food alone probably did most of the work, but once I started with my trainer (Danielle Kifer IFBB Figure competitor) she had me on a well balanced meal plan to drop the baby weight. Right now, while putting on more muscle I'm taking in a good bit more calories though! Lots of protein!

Can you give us a current sample eating plan?

I eat six times a day:

  • Meal 1 - Oatmeal, egg whites.
  • Meal 2 - Chicken, wheat pasta.
  • Meal 3 - Turkey, sweet potato.
  • Meal 4 - Protein shake, apple.
  • Meal 5 - Red meat, salad.
  • Meal 6 - Protein shake, peanut butter.

What supplements did you use?

Pretty much the whole time I was losing the baby fat I was only taking some vitamins and protein powder meal replacement.  But now, I'm taking a little creatine pre and post workout, Dark Matter post workout and some regular protein powder for supplemental protein intake.

What Is Your Life Like Now?

What is your life like now?

I honestly can't see how I lived a life WITHOUT the gym now...It's great! I'm so much more energized and my moods are even brighter! The daily life challenges seem to be conquered easier now. But one of the best parts is all the people I've met who have the same interest and lifestyle. Everyone feeds off each others small victories and goal achievements. It's a built in support group. I couldn't ask for a better group of people to know than all the girls Danielle trains for competing. They're called the “Pink Muscle” group!

What advice you have for others?

If I can do it, anyone can! Small steps, reach each little goal and the BIG goal you are trying to achieve will become a reality before you know it. Persistence and consistency. Make the commitment to make a healthy living your lifestyle and not just a diet and your overall life will become more rewarding!

Tammy Ramos Bikini

Anything else you would like to share?

I'd like to thank EVERYONE who's helped me along the way. Danielle, and all the girls of Pink Muscle! SportFit Nutrition who sponsored my first foray into competing and my next! But most of all my family husband who believed and never doubted I could do this! Look for me in 2011 Stronger and move devoted than ever! This lifestyle is truly an addiction!

Posted on: Tue, 04/24/2012 - 07:11

Tammy, you look amazing! You should be extremelely proud of your accomplishments.Keep up the good work.

Posted on: Mon, 12/27/2010 - 16:28


What is your current work out plan per day (Exercise, Sets and Reps)? Your transformation is amazing and I have been searching for good routine? Thus I was wondering what is yours?

Thank you,

Posted on: Sun, 11/21/2010 - 11:58

Wow she looks beautiful!
I only need to lose 20-25 lbs,
and I still haven't started yet.
Been too busy trying to pack on muscle.
Yeah, we guys love our muscles. :)
Overall, awesome job girl!

Posted on: Wed, 11/03/2010 - 15:16 look amazing!! I still have a stubborn 10 pounds of baby fat to loose myself so i know how much harder we "moms" have much worth it in the end though, i am sure you would agree !!

Tammy R
Posted on: Sun, 10/17/2010 - 00:01

Thanks DMedley! I have just begun my journey! You will def see more of me in the near future!

Posted on: Tue, 10/12/2010 - 15:41

Tammy You look amazing. You are rightfully proud of what you have done. I see more comps in your future.