Body Transformation: Emilia Andradottir Quit Smoking And Built A Better Body

Before Stats
  • Date
    January 2011
  • Weight
    145 lbs
  • Body Fat
  • Before
After Stats
  • Date
    November 2011
  • Weight
    117 lbs
  • Body Fat
  • After
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!
Cigarettes, weight gain and clothes that didn't fit. Emilia grew tired of being her own worst enemy, made a lifestyle U-turn and lost over 30 lbs of fat.

Lifestyle Prior To Change

What was your lifestyle like prior to your transformation?

My lifestyle was unhealthy. I smoked and drank a lot before I met my fiance' in 2009.  I tried to quit smoking, but always grabbed a cigarette every now and then, and gained a lot of weight.  I have never been much into sports and I didn't like going to the gym.  I would go to the gym twice a month at most to attend "Body Combat" classes.

Emilia AndradottirWhat was your low point or turning point?

My lowest point was when I realized that my clothes didn’t fit me anymore, that and my fiance' constantly hinting that I should start paying more attention to my diet. Shortly after this “realization” my fiance' and I attended a fitness expo here in Iceland and I was completely mesmerized by the fantastic looking fitness models.  It was really then that I decided to make u-turn and focus on my training and diet.

Were there any unique challenges or circumstances that made your transformation particularly difficult?

As with most people that get started in this business my mind was my absolute worst enemy.  Just a few weeks before the competition I seriously wanted to quit because I was afraid of making a fool of myself onstage.  Fortunately I had a great trainer and supportive family that always set me back on track when these emotional episodes threatened to ruin my plans.  I probably wouldn’t be where I am now without them.

Please provide a timeline including when you started the transformation, and include major milestones:

  • Transformation Start: January 1st, 2011.
  • Milestone: January 6th, 2011.  First meeting whit my trainer. 
  • Milestone: January 24th, 2011.  Smoked my last cigarette and drank my last beer. 
  • Milestone: April 7th, 2011.  Reached the 60kg weight (one of the short time goals).
  • Milestone: August 25th, 2011.  Able to run 3 km in 20 minutes.
  • Milestone: November 19th, 2011. Stage ready!
  • Transformation End: November 19th, 2011.

Emilia's Training Approach

What was your weight training approach and split during your transformation?

At first my main goal was to lose plenty of extra fat and fast!  We started off easy, four days a week of resistance training followed by 20 minutes of cardio and two days of only cardio for 40 minutes.

As time passed it went up to six days of resistance training followed by 10-15 minutes of cardio.  At around three months before the competition I started doing morning cardio three times a week for 45 minutes on top of my regular program.

Please add a workout that worked best for you:

Back and Abs
Exercise Sets Reps
Warm Up - 10 Minutes    
Lat Pull Down to Front 3 12
T Bar Row 3 12
Two Arm Dumbbell Row 3 12
Cable Lat Pull Down 3 12
Hyperextension 3 15
Ab Crunch Machine 3 20
Cable Crunch 3 20
Hanging Leg Raise 3 20
Scissors Kick 3 45 seconds
Cardio - 20 minutes    
Shoulders and Triceps
Exercise Sets Reps
Warm Up - 10 Minutes    
Smith Machine Shoulder Press 3 12
Side Lateral Raise 3 12
Behind the Neck Push Press 3 12
Upright Row 3 12
Weighted Bench Dip 3 15
Tricep Extension 3 10
Skullcrusher 3 10
Cardio - 20 minutes    
Back, Glutes and Abs
Exercise Sets Reps
Warm Up - 10 Minutes    
Lat Pull Down to Front 3 12
Cable Lat Pull Down 3 10
T Bar Row 3 8
Dumbbell Walking Lunge 3 20 m
Jump Squat 3 60 seconds
Rear Barbell Lunge 3 15
Ab Crunch Machine 3 20
Cable Crunch 3 20
Hanging Leg Raise 3 20
Scissor Kick 3 45 seconds
Cardio - 20 minutes    
Exercise Sets Reps
Warm Up - 10 Minutes    
Leg Press 3 20
Barbell Lunge 3 25
One Leg Dumbbell Squat 3 15
Thigh Abductor 3 15
Thigh Adductor 3 15
Cardio - 20 minutes    
Back, Shoulders and Abs
Exercise Sets Reps
Warm Up - 10 Minutes    
Seated Cable Row 3 12
Underhand Lat Pull Down 3 12
Close Grip Pull Down 3 12
Dumbbell Shoulder Press 3 10, 8, 8
Smith Machine Shoulder Press 3 10
Barbell Shrug 3 10
Ab Crunch Machine 3 20
Cable Crunch 3 20
Hanging Leg Raise 3 20
Cardio - 20 minutes    
Chest and Biceps
Exercise Sets Reps
Warm Up - 10 Minutes    
Bench Press 3 12
Incline Bench Press 3 12
Cable Crossover 3 12
Seated Dumbbell Curl 3 10
Standing Barbell Curl 3 10
Concentration Curl 3 10
Cardio - 20 minutes    

Emilia Andradottir

Please detail your cardio approach during your transformation?

15 min cardio after weight lifting and then in the cutting season (preparation for the contest) I do morning cardio (45 min three times a week).

Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:

  1. Women can and should lift heavy!
  2. Just doing cardio isn't enough, your diet counts for 70% of your progress.
  3. You have to lift heavy to get toned muscles!

How are you currently training, and has your training changed since the completion of your transformation?

I train three to four times a week, but no morning cardio (yet).

Emilia's Diet And Supplement Plan

What was your diet/nutrition approach during your transformation?

No bread, sugar or simple carbohydrates.  I eat a lot of chicken, beef and vegetables.  Once a week I get a no guilt day and I eat whatever I want, in moderate amounts of course.

Can you give an example of what your daily meal plan looks like?

  • Meal 1Whey Protein 30g, Oatmeal 30g.
  • Meal 2 - Green Shake: Avocado 1/2, Green Apple 1/2, Spinach 80g, Fresh Grated Ginger 1/2 tsp, Water.
  • Meal 3 - Chicken Breast 150g, Sweet Potato 100g, Tomato Sauce (Optional) 15g.
  • Meal 4 - Yogurt 1 cup (low fat), Fruit 1 piece.
  • Meal 5: Pre Workout - Rice Cake 1, Peanut Butter 1 tbsp.
  • Meal 6 - Salmon 120g or Chicken Breast 150g, Spinach 80g or Brown Rice 100g, Vegetables 1 cup.
  • Meal 7: Before BedWhey Protein 30g.

Emilia AndradottirWere there any diet/nutrition mistakes you made that you learned from?

When I started I only had three meals a day, most of them on the run.  Now I eat 6 times a day in small portions.  I also didn’t drink enough water. 

Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:

  1. Sometimes when you feel hungry your just thirsty, so stay hydrated.
  2. Always have a little snack with you, such as a piece of fruit or a low fat energy bar.  You never know if you might get held up somewhere.
  3. Keep a food diary and be honest when filling it out!

Did you allow yourself cheat meals?

Yes, every Saturday I treated myself with a good meal and a candy bar.

What supplements did you use during your transformation?

Advice For Others

What are your best 3 tips for someone looking to make their own transformation?

  1. Stay motivated, its helps you keep an eye on the prize!
  2. Having a good training partner can be extremely helpful, preferably one who doesn't listen to any whining.
  3. No excuses, you are in this for yourself, no one else can do it for you.

How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?

No excuses!  You are doing this for yourself and if you stop you will only be letting yourself down.  If you don’t like running on treadmills then find something else to get your heart pumping.

Write down your goals and set up a reward system.  Just remember not to reward your self with food.  I keep a folder in my computer were I put bodybuilding related quotes and pictures that I find on the Internet and look at them when I don’t feel like going to the gym.

Jealousy can be a powerful motivator!

Your Life Now

What is your life like now that you’ve made a transformation?

The biggest improvement has been to my self esteem.  Always feeling like you’re overweight can really get you down.  I now sense many of my friends are in the same place I was before I started and it feels good to motivate them as others motivated me.

Emilia Andradottir

What motivates you currently to keep improving yourself?

I like to look at posters or photographs with motivational text.  I also get plenty of motivation from my family and friends which is priceless and makes me want to succeed even more.  Also the ownership of a small trophy sounds pretty good.

Anything else you would like to share?

Both my meal plan and work-out schedule were made by my trainer Katrín Eva, winner of Arnold classic figure fitness 2010,amateur class.  Her website: It's in Icelandic I’m afraid :(

I would also like to thank my family and friends for their support and kind words. 

How Can People Contact You?

How can people contact you?

I have a motivational/fan page on Facebook

If you want to contact me directly you can use my email:

1 Comment
Posted on: Thu, 10/16/2014 - 06:59

Emilia's story has inspired me to rip the remaining cigarettes in my pack up and get motivated to make a difference in my health! I am starting out with the same habits she began with and have been wanting to change that for awhile now. Like she said, the mind can sometimes be one's worst enemy, and it has certainly been mine. Thank you Emilia for putting your story out there!