Body Transformation: CC Johnson Committed To Cut Fat And Compete!

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Name: CC Johnson
Email: cc.jaay@gmail.com
Location: Austin, Texas

Why I decided to transform

I’ve struggled with my weight since childhood and became an emotional eater after my parents divorced and created a lifelong struggle that continued through high school and into college. I yoyo dieted for several years with different pills, injections, miracle foods, crash diets, and more.

I took pills without knowing what was in them. The pills later led to a benign growth on my thyroid which was resolved by undergoing a partial thyroidectomy. I tried Atkins, Dukan, South Beach, low-carb, no-carb, juicing, and cleansing diets.

Looking back, I see how silly my decisions were. I never learned how to feed my body or how to care for it. I know now that it’s all about nutrition. I could spend hours at the gym, but if I don’t fuel my body properly, it’s a waste of time.

After unsustainable ups and downs, I came across an inspiring transformation story on Bodybuilding.com in 2012 about a woman named Kelsey Byers. I was amazed by how she changed her body, lifestyle, and future. Her transformation story started everything and I finally understood what it meant to eat clean.

Before

After

AGE 32 / HEIGHT 5’5″ / BODY FAT 33%

AGE 33 / HEIGHT 5’5″ / BODY FAT 12%

Post To Fitboard

How I accomplished my goals

I didn’t take the plunge right away; it took me nearly two years to go all in. I was deathly afraid of carbs and held onto old ideas about how lifting makes women bulky. I feel silly admitting that now. I started researching and tried methods to convert my lifestyle like the Labrada for Her Challenge put on by Kelsey Byers, but I didn’t complete it.

Bodybuilding.com was my go-to for research. Lee Labrada’s 12-Week Lean Body and Jamie Eason’s LiveFit introduced me to lifting. By summer 2013, I got more into lifting and cannonballed into fitness. I found Terica Messmer and Michelle Davis on Instagram and thought their transformations were incredible. At that point, there was no stopping.

In August 2013, I signed up for an NPC bikini competition at the Texas Shredder Classic in Austin, Texas, which was in April 2014. I was nowhere near competition form, but I forced myself to tell my friends and family who were extremely supportive. There were doubters, but the people I truly care for backed me completely.

Cool Fact

When CC isn’t training for bikini competitions, she runs
half marathons, 5 ks, and Spartan races!

My first step was to get a trainer through FitSteady.com. I’m a teacher with a tight budget and FitSteady had great prices that worked for me. I was matched with Jared Munday who helped me lay the foundation for the right mindset.

I tried making meal plans on my own and saw minimal results, but, thankfully, a friend shared her nutritionist, Janelle Green, with me and my progress grew exponentially. I put myself in Janelle’s hands and didn’t look back. She’s my dear friend now and a huge part of my journey. I’m forever grateful that our paths crossed. Because of her, I can control myself and don’t allow cheat meals to become cheat days or weeks.

There were hard moments, but I harvested motivation from several sources and kept at it for nobody but myself. I walked onto the competition stage after eight months of prep and it was the best moment of my life. I set a goal and blew it through the roof!

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Supplements that helped me through the journey

• Centrum Silver

• Cellucor N0 Extreme

• Cellucor COR-Performance Beta-BCAA


• Whey Protein

• Whey Protein

Diet plan that guided my transformation

This is my competition prep meal plan. I eat every 2-3 hours and drink 1-2 gallons of water per day.

• Egg Whites
  

  5

  
  


• Cooked Oatmeal
  

  1/3 cup

  
  

• Whey Protein
  

  2 servings

  
  


• Almond Butter
  

  1 tbsp

  
  


• Rice Cakes
  

  2

  
  

• Chicken
  

  4 oz

  
  


• Spinach
  

  2 cups

  
  


• Cucumber
  

  1/2 cup

  
  


• Asparagus
  

  1/2 cup

  
  

• Chicken
  

  4 oz

  
  


• Brown Rice
  

  1/2 cup

  
  


• Green Beans
  

  1 cup

  
  

• Whey Protein
  

  1 serving

  
  


• Almonds
  

  10

  
  

• Egg Whites
  

  5

  
  


• Celery
  

  2 stalks

  
  

Training regimen that kept me on track

Janelle created this competition prep routine and it worked great.

• Dumbbell Bench Press
  4 sets of 10-12 reps


• Barbell Incline Bench Press – Medium Grip
  4 sets of 10-12 reps


• Dumbbell Flyes
  4 sets of 10-12 reps


• Pushups
  4 sets of 10-12 reps


• Tricep Dumbbell Kickback
  4 sets of 10-12 reps


• Lying Triceps Press
  4 sets of 10-12 reps


• Triceps Pushdown – Rope Attachment
  4 sets of 10-12 reps


• Bench Dips
  4 sets of 10-12 reps


• Stairmaster
  45 min

• Smith Machine Squat
  4 sets of 10-12 reps


• Leg Press
  4 sets of 10-12 reps


• Hack Squat
  4 sets of 10-12 reps


• Seated Leg Curl
  4 sets of 10-12 reps


• Standing Calf Raises
  4 sets of 10-12 reps


• Russian Twist
  4 sets of 30 reps


• Hanging Leg Raise
  4 sets of 15 reps


• Stairmaster
  45 min

• Dumbbell Shoulder Press
  4 sets of 10-12 reps


• Upright Barbell Row
  4 sets of 10-12 reps


• Reverse Flyes
  4 sets of 10-12 reps


• Dumbbell Shrug
  4 sets of 10-12 reps


• Stairmaster
  30 min

• Jogging-Treadmill
  15 min


• Stairmaster
  20 min


• Incline Walking, Treadmill
  15 min walk

• Barbell Deadlift
  4 sets of 10-12 reps


• Bent Over Barbell Row
  4 sets of 10-12 reps


• Lying T-Bar Row
  4 sets of 10-12 reps


• Barbell Curl
  4 sets of 10-12 reps


• Hammer Curls
  4 sets of 10-12 reps


• Preacher Curl
  4 sets of 10-12 reps


• Crunches
  4 sets of 30 reps


• Stairmaster
  30 min

• Leg Extensions
  4 sets of 10-12 reps


• Dumbbell Lunges
  4 sets of 10-12 reps


• Freehand Jump Squat
  4 sets of 10-12 reps


• Thigh Abductor
  4 sets of 10-12 reps


• Thigh Adductor
  4 sets of 10-12 reps


• Stairmaster
  45 min

• HIIT Treadmill
  20 min

What aspect challenged me the most

Changing my lifestyle was difficult. I used to go out on weekends and have drinks and a late-night meal, but I never went back after I committed to compete.

My determination made everything less challenging. I still have to talk myself out of buying chocolate and chips occasionally.

My future fitness plans

I have big plans and dreams. I didn’t place in my first competition, but that wasn’t my initial goal because I will win next time. I plan to compete again in November 2014. The wheels are in motion and Operation Pro Card has commenced.

I want to make fitness my profession and am looking to become a certified personal trainer and possibly get a nutrition certification. I’m determined to reach every one of my goals!

“The wheels are in motion and Operation Pro Card has commenced.”

Suggestions for aspiring transformers

• Get off the scale and take progress pictures to measure your success.


• Good carbs are not the enemy.


• Don’t be hard on yourself when you falter.


• Surround yourself with people who believe in you.


• Start a social media fitness account and join the supportive online fitness community.


• Believe in yourself and don’t let negativity overtake your mind!

How Bodybuilding.com helped me reach my goals

Bodybuilding.com was the catalyst for my journey and the place where I discovered Kelsey Byers. Bodybuiling.com became my fitness Bible.

CC’s Top 5 Gym Tracks

1. “Lose Yourself” by Eminem


2. “Turn Down For What” by DJ Snake & Lil Jon


3. “Arabella” by Arctic Monkeys


4. “Oh No” by Girl Talk


5. “Over Your Head” by The Hood Internet

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About The Author

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Body Transformation: CC Johnson Committed To Cut Fat And Compete!