Success Stories

Katie’s Transformation from 260+ lbs to Figure Competitor

By Ted KallmyerUpdated June 14, 2022

Losing weight is one thing. But going from overweight to competing in a figure competition is another thing altogether. It requires more grit, sweat, and focus then most of us could handle.

I came across Katie’s journey recently and could really relate to her story in many ways. For years I was an emotional eater and drinker. I used food as a way to cope with stress and the weight started packing on.

Below Katie shares how she overcame her adversity and achieved incredible transformation.

Why did you decide to transform your body?

In 2011, I walked away from a long-term relationship that was mentally and physically abusive. I moved back in with my parents and focused to improve myself, but fell into unhealthy habits like drinking and eating to cope with my emotions.

After making poor decisions, and learning from my mistakes, I surrounded myself with positive people and started working out.

I later met my boyfriend, Troy Guillory, who was training for his second bodybuilding competition. I realized it was time to change after going to Troy’s show and since I was so inspired, I decided to compete myself.

Troy coached people online and he also started me on a program.

What was the diet plan or strategy that guided your transformation?

Below is an example of my diet from when I was about half way through my transformation.

During the ten month process I did carb cycling, keto, low carb and changed my diet about every 4-6 weeks and then as I got closer to my show pulled carbs out of my diet.

Meal 1 4 oz Egg whites (3 oz egg whites)
2 Eggs
Meal 2 2 Scoop – Protein Shake
1.25 Tablespoon Peanut Butter
Meal 3 4.5 oz chicken
1 Cup broccoli
2 oz Cup nuts (cashews, almonds, etc)
Meal 4 4.5 oz chicken
1 Cup broccoli
2 oz Cup nuts (cashews, almonds, etc)
Meal 5 2 Scoop – Protein Shake
1.25 Tablespoon Peanut Butter
Meal 6 4-6 oz Fatty Protein ( dark meat chicken, beef, salmon)
1 Cup broccoli


BEFORE: 260+ lbs and 50% Bodyfat. AFTER: 143 lbs and 12% Bodyfat

BEFORE: 260+ lbs and 50% Bodyfat. AFTER: 143 lbs and 12% Bodyfat

What About Exercise?

Exercise most definitely helped. I did fasting morning cardio and sometimes HIIT (High Intensity Interval Training).

I also lifted weights almost every night and then followed with more cardio afterwards.

Did you obsess with food, How’d you deal with that?

I’ve found for me, in order to live healthy, I do obsess a bit over food,  and I weigh out everything I eat.

Planning meals and prepping my food ahead of time is still key to my weekly routine and find it helps me maintain the life I want to live.

What’s one mistake you made during your transformation?

My biggest mistake is I lost sight of why I wanted to lose weight and did not fully enjoy the process.

By the time I competed, I was so burnt out and overwhelmed I wanted to give up. But I decided to put my goals on social media it helped me not give up.

I felt like if I quit I would have let down all the people I have inspired.

What Aspect of your journey has challenged you the most?

Dieting is very hard in our culture and almost everything revolves around food and drinking alcohol.

I used to drink regularly and through my journey I have realized I had a dependence on food and alcohol to cope with stress. Now, if I ever have issues, I usually journal or find something positive to do not revolved around food and alcohol.

This doesn’t mean I never cheat on my diet or drink I just plan and make sure I do it for myself not because something else is influencing me to eat and drink.

What are your future plans with health and fitness?

Right now my goals are to maintain and build muscle. I hope to compete in a figure competition in the future again.

I’m also hoping to eventually get my personal trainer certification and help other’s find their balance in living healthy and happy!

What advice would you give to others aspiring to change their body?

Find your own balance in life. Set goals, and make sure you have a mentor/ personal trainer/coach to help you stay in line with your goals.

Ultimately, remaining positive is the key and not focusing on the scale is crucial especially for women.

Disclaimer: Your results may vary and Katie’s were largely due to her dedication and adherence to her calorie/macro protocols.

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, author, and macros coach. He has helped hundreds of clients reach their body transformation goals.


  • Mike

    Katie, you should be very proud of yourself for accomplishing your goals. One thing I would like to say is that you looked incredible for someone at 260+ pounds. I’ve never seen someone carry their weight so well. So when you are out of competition season, don’t be afraid to put a few pounds back on. You will still be very healthy and some people will argue that you look even better. Best of luck!

  • Donna

    The one thing lacking in this article is Katie’s age and the time it took for her to get comp ready. I am currently in training @ 48yoa, 5’7″, 216# so I am consuming everything I can find online about personal stories similar to mine. So far, everyone has been in their 30’s. I’d like to see more about women my age (menopause & peri-menopause being part of the equation in their stories), their journey, stats, what comps they completed and what they placed in their division. Katie did great, her menu is pretty standard for a comp diet and her story is pretty similar to mine.

    • Simone L Thomas

      I am so happy you mentioned age and duration of Katie’s journey. I am 46yoa, 5’9 , 216lbs and I am post emergency hysterectomy “VICTOR”. I have been looking for more information and stories about us women in our 40’s going for a major transformation in our lives but finding very little. It seems difficult to taylor or journey’s to us as individuals when we are so underrepresented. Maybe it’s time to start implementing our stories on a platform such as this.

      Thanks for reading

    • Kimberly Smith 4 months ago

      No idea how old this article and comments are but I too am looking to make a change @ 53yo, 5’3″, 182#, menopausal and have difficulty finding info. Any luck with you ladies?

      • Ted Kallmyer (Certified Macro Coach) 4 months ago

        Hi Kimberly, I have 6 women on my coaching roster right now just like you and they are getting results. Consider working with me: Personalized Macros Coaching

  • the10principles

    No matter what your goal is, in any part of your life – surrounding yourself with good, positive people is key. Not only because they push you to be more (rather than try to pull you down) but your mind is free, rather than preoccupied.

    • Dan Bolton

      Well said!

  • spectra311

    When you are competing, you do usually have to eat pretty crazy for competitions. It’s definitely not something you can sustain for a long period of time.

    • Dan Bolton

      Absolutely! The idea of competitions is not about sustainability but rather bringing the best physique you can to the stage. Definitely different goals than most of us have. But can be very inspiring, nonetheless.

  • RD Sandy

    I was thinking the same thing as Mellissa. The fact that she changed her life is great but her diet is so extreme and constricting, it is not healthy. Although she lost weight , she still has a very unhealthy relationship with food. There is no balance in her diet, there is no enjoyment in her eating. I hope she is able to get the help she needs.

    • Ted

      Note that as she said this was her diet “half way through” her transformation. It doesn’t say this is the way she still eats, so I don’t think we can make assumptions as to her relationship with food.

      Also as most female bodybuilders/ fitness competitors would attest, it is extremely difficult for women to achieve low body fat percentage and diets designed to achieve this are pretty extreme.

      I would agree that it’s not a healthy diet, but for Katie it was designed for serving a purpose. Perhaps she’ll chime in on the way she eats when not competing.

  • Mellissa

    I’m seriously hoping this is an April Fools’ joke. Talk about extreme!

    • the10principles

      I agree Katie’s diet is extreme and constricting but her goal isn’t to reach and maintain a healthy weight – it is to compete in body building competitions.