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Body Transformation: Sandra Goode Melted 38 Pounds of Fat!

Lifestyle, Transformation,

Body Transformation: Sandra Goode Melted 38 Pounds of Fat!

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Sandra Goode shed 38 pounds of fat and achieved her competitive dreams! Read to learn more about her body transformation and the diet and training plan she used for success!

Sandra Goode Transformation Start
BEFORE:
Age: 34
Weight: 162 pounds
Sandra Goode Transformation End
AFTER:
Age: 36
Weight: 124 pounds

What Made You Turn Your Life Around?

I have struggled with my weight since early childhood. In my teenage years, I began years of yo-yo dieting. In high school, I decided to take weightlifting as an elective and since then, it has been my form of exercise. After attending my first bodybuilding show as a spectator, I had the instant desire to compete. With numerous attempts and failures to compete since my 20’s, I finally found myself at the age of 36 and at a point in my life (being a cancer survivor, going through a divorce and being a single mom of a 1 year old) that I had to take control of my life, my health and my household.

 Body Transformation: Sandra Goode Melted 38 Pounds of Fat!

How Did You Do It?

I set a date to compete. I told my friends and family and got less than ecstatic responses from some. It’s not that the idea of competing wasn’t great, it was the fact that I had failed at competition diet multiple times over the past decade and I was at the heaviest I had ever been (at 162 lbs) with a 1 year old to watch over. Was it possible? How would I fit it all in? Why would I take this challenge on in the midst of the most challenging time in my life?

What Helped You Stay Motivated?

During contest prep, I was motivated by watching my body morph. Every week I could see new lines, new cuts and it was a driving force for me. I was also driven by the positive comments and support. More importantly, I knew I was gaining control of my health again and living a long life for my daughter was a huge factor in this journey. God gave me strength throughout it all. From the decision to compete to the day I stepped on stage.

Were There Any Unique Challenges That Made Your Transformation Difficult?

The biggest challenge was having to train intensely to lose the 40+ lbs while working full time and taking care of a toddler. I learned to train when I could, including getting up early, going outside my back door to jump rope, do plyometrics and box jump my front steps while listening to the baby monitor while my baby slept. If you want something bad enough, you’ll make it happen without putting life aside. I found a way to train, cook, and eat without sacrificing my joy and responsibility as a mother.

 Body Transformation: Sandra Goode Melted 38 Pounds of Fat!

What Does Your Training Plan Look Like?

Go heavy with lower reps on the areas I still needed to build and go high reps on those areas that I needed to streamline. H.I.I.T interval cardio training.

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

 Body Transformation: Sandra Goode Melted 38 Pounds of Fat!

4 weeks out, I would add in a 3rd round of cardio 2-3 times a week. Morning cardio included 20 minutes of jump rope and plyometrics.

What Does Your Nutrition Plan Look Like?

Carb Cycling. (2 days low carbs, 1 day higher carbs). 1 gal of water per day.

Day 1 and 2 Low Carb From Veggies

Meal 1:
4 egg whites
1 whole egg
1 .tsp of Almond Butter
coffee
Meal 2:
4 .oz chicken
1 cup salad (either no dressing or with balsamic vinegar)
1 .tsp of Almond Butter
Meal 3:
4 .oz chicken or fish
1 cup green veggie (ex. green beans, cucumbers, broccoli)
1 .oz Almonds
Meal 4:
Protein pudding (1 scoop of chocolate whey with just enough water to pudding consistency).
1 splenda
Meal 5:
4 .oz chicken or fish
1 cup green veggie
1 .oz Almonds
Meal 6:
Protein pudding (only if I’m still hungry before bed).

Day 3 (higher carb totaling 100g):

Meal 1:
4 egg whites
1 whole egg
½ serving of cream of rice
coffee
Meal 2:
4 .oz chicken
1 cup salad
4 .oz sweet potato
Meal 3:
4 .oz chicken or fish
1 cup green veggie (ex. green beans, cucumbers, broccoli)
2 WASA crackers
Meal 4:
Protein pudding mix
½ cup dry oatmeal
Meal 5:
4 .oz chicken or fish
1 cup green veggie

Did You Allow Yourself Cheat Meals?

During a 15 week contest prep, I would allow myself a cheat meal up until 6 weeks out. A cheat meal for me was sushi, so it wasn’t incredibly bad.

 Body Transformation: Sandra Goode Melted 38 Pounds of Fat!

What Supplements Did You Use?

I am not a big supplement user. I really like to try and get my nutrients from food. I will use protein powders for a meal so that I get all the protein I need per day.

What Is Your Lifestyle Like Now?

Since my initial weight loss, I have had the opportunity to compete again as well as start modelling and acting for several local agencies. I’ve been blessed to have my success story published in various media, model for fashion shows and appear in regional and national commercials as well as a small appearance on a TV show.

I currently train 3-4 days a week. My focus right now is keeping my body healthy, strong and my physique at a size 6 geared for modelling and acting versus competing. I am currently training clients and have had an amazing opportunity to work with people to change their lives. It’s not just weight loss, it’s rediscovering life again. I run a blog at sangoode.com where I blog my healthy recipes and other random news. As for the future, I am currently working on my Life Coaching and Leadership Certification so that I can start mentoring people to rediscover their lives and how to live it to the fullest.

 Body Transformation: Sandra Goode Melted 38 Pounds of Fat!

Any Suggestions For Others?

Realize that your body is a science. Everyone is different and will react differently to the various regimens, so you have to really understand your body and listen to it. Until you understand your own body, you should rely on someone trained and certified in fitness and nutrition to help you. Clean eating takes planning and preparation. Cook enough meals to last you 3 days. This way you don’t spend every waking minute in the kitchen. Make a schedule to eat every 2.5 to 3 hours. Keep healthy snacks with you so you don’t indulge when you’re not supposed to. Don’t be afraid to eat and don’t be afraid to lift weights! There are so many ways to eat healthy and still enjoy delicious foods. Yes it takes some sacrifice, but when you’re healthy physically, mentally and spiritually, your life feels complete. Clean eating helps me manage my weight, keeps my joints feeling their best, and helps me build lean muscle. Clean eating also helps manage my cholesterol, control my Interstitial Cystitis and Irritable Bowel Syndrome all without medication, and keep my colon healthy to hopefully prevent any reoccurance of polyps or worse, cancer. At the age of 39, I am healthier, stronger and more driven than ever. Clean eating is not a diet, it’s a lifestyle.

More From Brandi Nicole Wisdom

Please visit my website at sangoode.com for more information and for my healthy and delicious recipes for clean eating!

 

 

 



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