Body Transformation: Katie Cates Shed 60 Pounds!

Lifestyle, Transformation,

Body Transformation: Katie Cates Shed 60 Pounds!

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After giving birth to her son Katie Cates battled through PPD and decided to get her health and fitness back on track shedding an incredible 60 pounds along the way.

Katie Cates Transformation Start
Age: 24
Weight: 185 pounds
Katie Cates Transformation End
Age: 27
Weight: 126 pounds

What Made You Turn Your Life Around?

I have never been the ‘fit’ girl and all the while I wanted to look like them, but never had the drive to actually achieve it.

During my pregnancy I made a mental change and decided that nothing would stop me from being the girl I always knew I could be. I personally know so many women who have children and they always said ‘Your body will never be the same after kids.’ I didn’t want to accept that, so I set out to prove them wrong and reach my ultimate goal of being a fit girl.

How Did You Do It?

Starting wasn’t an easy task, but I set small goals, took the time to think about my goals and the challenges I faced. I wanted to make sure I was prepared for everything and not give myself one excuse or reason to not complete my ultimate transformation.

What Helped You Stay Motivated?

My results have been the biggest motivation, but also knowing I have yet to reach the biggest goal I set out to achieve keeps me on track. I am not sure if I will ever feel I have hit every goal because your body is something you can constantly work on and make better. You can lift heavier, run faster or jump higher. There is always room for improvement.

Katie Cates Fitness

Were There Any Unique Challenges That Made Your Transformation Difficult?

After having my son I battled PPD (Post Partum Depression). PPD really slowed me down, especially because I had no idea what was going on with me. Once I over came my PPD I was hitting the ground running and not looking back!

What Does Your Training Plan Look Like?

In the beginning my training was VERY simple. Most of my workouts consisted of jogging or running bleachers. Once I shed some weight I moved to DVD workouts. It wasn’t until April of 2011 that I found myself wanting more from myself and knowing I can & would get there. I joined a gym and started lifting weights with a future competition in my mind.

Day 1: Legs and Calves
Day 2: Shoulders, Abs and Cardio
Day 3: Chest, Back and HITT
Day 4: Biceps, Triceps and Cardio
Day 5: Hamstrings, Glutes and HITT
Day 6: Rest Day
Day 7: Rest Day

What Was Your Approach To Nutrition?

Keep it interesting, clean and prepared. I pick a day of the week to prep all my food. I cook about 2 bags of chicken breast, chop any veggies or fruits I may have. This way I have no excuses why I can’t pick the healthy foods. Having your healthy foods just as convenient as chips or candy makes it’s much easier to stay on track!

Katie Cates Fitness

What Does Your Nutrition Plan Look Like?


Eggs Whites
Peanut Butter


Quest Bar

Pre Workout:

1 Scoop of Whey
2 Scoops Amino Energy

Post Workout:

1 Scoop of Whey
½ Cup of Berries


Chicken Breast
Lemon Juice To Taste

Before Bed:

1 Scoop Casein
1 tbsp Peanut Butter blended into a smoothie

Did You Allow Yourself Cheat Meals?

In the beginning I allowed myself a ONE cheat meal per month, yes I said month. My goal was to lose weight and shed fat. I didn’t want anything to slow me down. I am currently prepping for a show so at the moment I do not allow myself any cheat meals or days. Once my show is complete I have a simple rule I follow-every 14th day I allow myself a cheat MEAL and yes it’s anything I want and I eat it till I am satisfied, not stuffed.

Katie Cates Fitness

What Supplements Did You Use?

Throughout The Day:

100% Whey for pre and post workout – 1 scoop for both
Amino Energy Pre-Workout-2 scoops
BCAAs & Glutamine-Pre & Post workout 5g for each
Casein Protein-1 scoop prior to bed time

What Is Your Lifestyle Like Now?

My lifestyle is a lot of cooking & prepping to keep things handy. I also run my own personal training business online and help motivate, coach and inspire others to follow their dreams. Just knowing I can help ONE person reach their long term goals makes everything I have done and still do worth it!

Any Suggestions For Others?

Have PATIENCE. The results will not happen in a few months and sometimes not even a year. This needs to become a lifestyle change and you must love to do the work. If you can get to that point you will forever be successful in building the healthy and fit body you want.

Just because others ‘don’t get it,’ do not let it kill your passion and drive. If you’re looking into competing I suggest hiring a personal trainer and sports nutritionist. It’s really hard on your own, even being a trainer I STILL need a trainer and/or nutritionist. Believe in your goals and above all NEVER GIVE UP!

More From Katie Cates

I would like to thank my husband who has been my biggest fan and never stopped patting me on the back and telling me I can and I will. My mentor, friend and instructor of PFTA San Antonio, Texas, CJ Woodruff for helping me reach my goals and start my own business!

Thank you to my photographer JoseLuis Studios for making me feel wonderful and photographing amazing pictures! To my friends and family who have followed my journey and believed in me, thank you from the bottom of my heart! Last but not least believe in yourself!

Please feel free to check out my website


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