Kim Schaefer body transformation

Kim was in her early thirties before she realized that she didn’t like the way she looked in a bikini, so she decided to change it up by completing the Body for Life Challenge. Now, after 6 years, she looks better than ever. Find out how she did it. 

Vital Stats:

Name: Kim Schaefer

Age: 39

Height: 5’6″



Bodyspace: kkschaef

Before: August 2002

Weight: 130 lbs

Body Fat: 17%

After: April 2003

Weight: 110 lbs.

Body Fat: 10 %

Now: 2008

Weight: 125

Body Fat: 12%

Why I Got Started

It all started about 6 years ago. I was in my early thirties and not really liking the way I looked. I had been lifting weights and doing cardio since I was 18 years old. But hitting a certain age I needed to do more. I wasn’t eating the right way. I wasn’t over weight but I didn’t like how I looked naked or even in a bikini.

I was in good shape as far as fitness goes. I looked ok in clothes, but I wanted more. I wanted to look lean and fit. I decided I was ready for a change and that big change had to be my diet. I was a typical female who would skip meals and eat too much at the end of the day. I usually would grab the quick fix of a candy bar or a bag of chips. I knew that wasn’t going to work anymore. That was the reason I looked the way I did.

How I Did It

A couple girls in my gym were doing the Body for Life Challenge (BFL). It was working for them quite well. So I gave it a shot. It was a difficult process to change my eating habits but 12 weeks later I was a new person, physically and mentally.

The BFL challenge changed my life for the better and for long term. I have gone through many changes and had several different goals in the past 6 years and have accomplished most of them. My body is still a work in progress.

During the BFL Challenge it taught me that I should eat 6 small meals per day. Each meal containing a protein source, carb source, and 2 meals with vegetables. I had to change my carb choices to sweet potatoes, oats, whole grains and brown rice. I cut out anything white such as sugar, flour, white potatoes, and white rice.

I trained 6 days a week 3 days HIIT cardio and three days weight training. It took me about 12 weeks to get down to about 12% body fat. I maintained that for a few weeks. I dieted for another 8 weeks and brought my body fat down to around 10% for a Figure contest in April of 2003.

I’ve been changing my physique since 2002. When I got to 110 and 10% body fat for my first contest I knew I wanted and needed to add more muscle if I were going to continue to compete in the NPC. I have managed to add about 8-10 lbs of muscle in the past 4 years.


Throughout the past few years I have taken several different supplements. I always supplement with a multi-vitamin, calcium, and vitamin c. Whey protein and glutamine have always part of my plan and still is.

When I get ready for a contest and during my transformation I take a thermogenic. What I used back in 2002/2003 was Ventilean and Redline. I now use Lipotrophin A.M and Lipotrophin P.M.; sometimes I will switch off with Redline. BCAA’s have also been a supplement I use often.


Meal 1

o Cream of rice

or Oatmeal

Meal 2

o Protein shake

Meal 3

o 4-5 egg whites

o Apple

Meal 4

o Tuna

o Red/yellow peppers

Meal 5

o 4oz. chicken Breast

o 2 cups salad (Romaine, tomatoes, cucumbers)

Meal 6 (post workout)

o 4 oz chicken breast

or Flank steak

o o Sweet potato

Meal 7

o Protein shake

I will have a cheat meal 1-2 times per week when I’m not in contest prep.


Day 1: Shoulders

Dumbbell overhead press 4 sets for 10-15 reps

Lateral raise 4 sets for 10-12 reps

Behind the neck press 3 sets for 10 reps

Lying rear delt raise 4 sets for 12-15 reps

Front raise 3 sets for 10- 15 reps

Crunch 3 sets of 12 reps

Hanging leg raise 3 sets of 15 reps

Oblique crunch 3 sets of 15 reps

Day 2: Back

Pull-ups 4 sets of 12

Wide grip lat Pull-down 4 sets of 10-15

Bent over barbell row 4 sets of 8-12

Hyperextensions 3 sets of 15

Seated cable row 3 sets of 10-15

Crunches 3 sets of 30

Reverse crunch 3 sets of 25

Bicycle 3 sets of 30

Day 3: Chest

Bench press 4 sets of 10-15

Incline dumbbell press 4 sets of 10

Incline dumbbell fly 3 sets of 10-15

Pushups 3 sets of 15

Day 4: Arms

Barbell bicep curls 4 sets of 10-12

Skull crushers 4 sets 10-12

Alternating dumbbell curls 3 sets of 10

Tricep pushdowns 3 sets of 10-15

Preacher curls 3 sets of 10

Bench dips 3 sets of 15-20

Ball crunches 3 sets of 20-30

Oblique crunch 3 sets of 10

V-sits 3 sets of 20-30

Day 5: Legs

Squats 4 sets of 10-15

Walking lunges 4 sets of 20

Dead-lifts 4 sets of 8-12

Step-ups 3 sets of 15

Seated leg curls 4 sets of 10-12

Leg extension 3 sets of 10-15

Seated calf raises 3 sets of 15-25

Standing calf raises 3 sets of 12-15


I do cardio 5-7 days per week. I mix it from running, walking, kickboxing, and stadium stairs. I have just recently added Pilates 1 day a week.

Suggestions For Others

Always have a plan for everything, this how to accomplish goals. Write down short term and long term goals. Plan meals and training sessions. One of my favorite quotes is “failing to plan is planning to fail.” I Tell this to all my clients, they need to plan daily meals and I plan there training sessions. These are words I live by. I practice what I preach.

Source: bodybuilding


Post a Comment