Body Transformation: Architect Elizabeth Berres Takes Home The BSN Elite Physique Transformation Challenge!

A food sensitivity test showed Elizabeth Berres that her tipping point was near. With the test results and motivation from her boyfriend, she set goals that put her in an upper fitness echelon.

Growing up on the streets of Saint Paul, Minnesota, in a neighborhood full of boys, wasn't a walk in the park for . She learned to adapt to her surroundings at an early age, explaining why this successful architect never takes "no" for an answer.

While attending the University of Minnesota in 2000, Elizabeth subsisted on dorm food and ramen noodles. She managed to avoid the Freshman 15 by playing intramural sports and hitting the university gym.

Things changed after she graduated from Arizona State University with a Master's of Architecture in 2007. The pounds began piling up. By 2010, Elizabeth hit bottom, weighing 138 pounds with 20 percent body fat.

Eight months ago, Elizabeth found a blessing disguised as food sensitivity. A test revealed her problems with gluten, corn, yeast, sugar, almonds and walnuts. Elizabeth started educating herself on clean eating. This higher learning ignited her lifestyle change.

It was game-on when Elizabeth and her boyfriend, Michael Veaderko, saw the BSN Elite Physique Transformation Challenge on Jyoto.info. Jamie Eason's LiveFit Trainer provided the missing pieces for Elizabeth's training. Her nutrition became more personalized and she lifted heavier than ever!

The south Minneapolis native now weighs 128 pounds with 14 percent body fat. She hopes to compete in a local competition later this year. The goal: 10 percent body fat. We're betting the house on this fit architect.

Elizabeth shows off her muscle AND hustle.

Elizabeth's Nutrition Program

Before the contest, Elizabeth sharply reduced her carbs and healthy fats. She actually went too far in those reductions. Lesson learned. She slowly added carbs and healthy fats into her diet. Her energy boomed and her strength gains soared in response.

The combination of knowledge with the challenge pushed Elizabeth to transform her new diet into a continuous lifestyle. Her diet was strict: she controlled, recorded and measured every morsel she put into her body. Junk food doesn't even register on her radar anymore!

Daily Totals

  • Calories: 1,730
  • Fat: 37g
  • Carbs: 205g
  • Protein: 174g

4 AM: Pre-Workout

  • Calories: 185
  • Fat: 3g
  • Carbs: 33g
  • Protein: 7g

6 AM: Post Workout

  • Calories: 217
  • Fat: 1g
  • Carbs: 28g
  • Protein: 26g

7 AM: Breakfast

  • Calories: 162
  • Fat: 2g
  • Carbs: 21g
  • Protein: 15g
  • Egg Whites

    Egg Whites

    3 whites

  • Whole Grain Quinoa

    Whole Grain Quinoa

    1/2 cup

9:30 AM

  • Calories: 280
  • Fat: 11g
  • Carbs: 32g
  • Protein: 16g
  • Non-Fat Greek Yogurt

    Non-Fat Greek Yogurt

    4 ounces

  • Avocados

    Avocados

    1/2 cup

  • Sweet Potatoes

    Sweet Potatoes

    1/2 cup

Noon

  • Calories: 326
  • Fat: 5g
  • Carbs: 29g
  • Protein: 44g
  • Chicken Breast

    Chicken Breast

    4 ounces

  • Spinach

    Spinach

    3 cups

  • Onions

    Onions

    1/4 cup

  • Tomato

    Tomato

    5 slices

  • Whole Grain Quinoa

    Whole Grain Quinoa

    1/2 cup

2:30 PM

  • Calories: 280
  • Fat: 4g
  • Carbs: 48g
  • Protein: 27g
  • Chunk Light Tuna

    Chunk Light Tuna

    2 ounces

  • Brown Rice

    Brown Rice

    1 cup

  • Broccoli

    Broccoli

    2 cups

5 PM

  • Calories: 145
  • Fat: 3g
  • Carbs: 8g
  • Protein: 25g
  • Steamed Brussels Sprouts

    Steamed Brussels Sprouts

    6 sprouts

  • Tilapia

    Tilapia

    6 ounces

7 PM

  • Calories: 135
  • Fat: 8g
  • Carbs: 6g
  • Protein: 14g
  • Optimum Nutrition Fish Oil

    Optimum Nutrition Fish Oil

    2 capsules

  • Optimum Nutrition CLA

    Optimum Nutrition CLA

    2 capsules

  • Fat-Free Cottage Cheese

    Fat-Free Cottage Cheese

    1/2 cup

Elizabeth's Training Regimen

Elizabeth made a goal for herself: to be in the best shape of her life by 30-years old. With that goal in mind, she pushed through hurdles and plateaus to see her full potential.

She went to the gym every morning at 5 a.m. with the mindset to become strong and lean. Now, fellow females inquire about her diet and workout routines daily. She uses that motivation to show other ladies that it is possible to be sexy with toned muscle!

Monday: Legs
  • Wide Stance Barbell Squat Wide Stance Barbell Squat

    Wide Stance Barbell Squat

    3 sets of 12 reps
  • Seated Calf Raises Seated Calf Raises

    Seated Calf Raises

    3 sets of 12 reps
  • Walking Barbell Lunges Walking Barbell Lunges

    Walking Barbell Lunges

    3 sets of 12 reps
  • Barbell Step-Ups Barbell Step-Ups

    Barbell Step-Ups

    3 sets of 12 reps
  • Smith Machine Single-Leg Split Squat Smith Machine Single-Leg Split Squat

    Smith Machine Single-Leg Split Squat

    3 sets of 12 reps
  • Smith Machine Standing Calf Raises Smith Machine Standing Calf Raises

    Smith Machine Standing Calf Raises

    3 sets of 12 reps
  • Leg Press Leg Press

    Leg Press

    3 sets of 12 reps
  • Leg Press Calf Raises Leg Press Calf Raises

    Leg Press Calf Raises

    3 sets of 12 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets to failure
  • Lying Hamstring Curls Lying Hamstring Curls

    Lying Hamstring Curls

    3 sets to failure


Tuesday: Chest/Triceps
  • Barbell Bench Press Barbell Bench Press

    Barbell Bench Press

    3 sets of 12 reps
  • Dip Machine Dip Machine

    Dip Machine

    3 sets of 12 reps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    3 sets of 12 reps
  • Lying Dumbbell Triceps Extension Lying Dumbbell Triceps Extension

    Lying Dumbbell Triceps Extension

    3 sets of 12 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    3 sets of 12 reps
  • Dumbbell Triceps Kickbacks Dumbbell Triceps Kickbacks

    Dumbbell Triceps Kickbacks

    3 sets of 12 reps
  • Decline Dumbbell Press Decline Dumbbell Press

    Decline Dumbbell Press

    3 sets of 12 reps
  • Overhead Barbell Triceps Extensions Overhead Barbell Triceps Extensions

    Overhead Barbell Triceps Extensions

    3 sets of 12 reps
  • Push-Ups Push-Ups

    Push-Ups

    3 sets to failure
  • Bench Dips Bench Dips

    Bench Dips

    3 sets to failure


Wednesday: Back/Biceps
  • Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs

    Wide-Grip Lat Pull-Downs

    3 sets of 12 reps
  • Underhand Cable Pull-Downs Underhand Cable Pull-Downs

    Underhand Cable Pull-Downs

    3 sets of 12 reps
  • Bent-Over Barbell Rows Bent-Over Barbell Rows

    Bent-Over Barbell Rows

    3 sets of 12 reps
  • Barbell Curls Barbell Curls

    Barbell Curls

    3 sets of 12 reps
  • Incline Dumbbell Curls Incline Dumbbell Curls

    Incline Dumbbell Curls

    3 sets of 12 reps
  • Seated Narrow-Grip Cable Rows Seated Narrow-Grip Cable Rows

    Seated Narrow-Grip Cable Rows

    3 sets of 12 reps
  • Back Extensions Back Extensions

    Back Extensions

    3 sets of 12 reps
  • Alternate Hammer Curls Alternate Hammer Curls

    Alternate Hammer Curls

    3 sets of 12 reps
  • Pull-Ups Pull-Ups

    Pull-Ups

    3 sets to failure


Thursday: Cardio
  • Stair Stepper Stair Stepper

    Stair Stepper

    1 hour
Friday: Legs
  • Wide Stance Barbell Squat Wide Stance Barbell Squat

    Wide Stance Barbell Squat

    3 sets of 12 reps
  • Seated Calf Raises Seated Calf Raises

    Seated Calf Raises

    3 sets of 12 reps
  • Walking Barbell Lunges Walking Barbell Lunges

    Walking Barbell Lunges

    3 sets of 12 reps
  • Barbell Step-Ups Barbell Step-Ups

    Barbell Step-Ups

    3 sets of 12 reps
  • Smith Machine Single-Leg Split Squat Smith Machine Single-Leg Split Squat

    Smith Machine Single-Leg Split Squat

    3 sets of 12 reps
  • Smith Machine Standing Calf Raises Smith Machine Standing Calf Raises

    Smith Machine Standing Calf Raises

    3 sets of 12 reps
  • Leg Press Leg Press

    Leg Press

    3 sets of 12 reps
  • Leg Press Calf Raises Leg Press Calf Raises

    Leg Press Calf Raises

    3 sets of 12 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets to failure
  • Lying Hamstring Curls Lying Hamstring Curls

    Lying Hamstring Curls

    3 sets to failure


Saturday: Shoulders/Abs
  • Seated Dumbbell Press Seated Dumbbell Press

    Seated Dumbbell Press

    3 sets of 12 reps
  • Side Lateral Raises Side Lateral Raises

    Side Lateral Raises

    3 sets of 12 reps
  • Seated Bent Over Rear Delt Flyes Seated Bent Over Rear Delt Flyes

    Seated Bent Over Rear Delt Flyes

    3 sets of 12 reps
  • Air Bike Air Bike

    Air Bike

    1 set of 50 reps
  • Dumbbell Front Raises Dumbbell Front Raises

    Dumbbell Front Raises

    3 sets of 12 reps
  • Seated Arnold Press Seated Arnold Press

    Seated Arnold Press

    3 sets of 12 reps
  • Mountain Climbers Mountain Climbers

    Mountain Climbers

    1 set of 50 reps
  • Roman Chair Leg Raises Roman Chair Leg Raises

    Roman Chair Leg Raises

    3 sets of 12 reps
  • Front Planks Front Planks

    Front Planks

    3 sets to failure
  • Side Planks Side Planks

    Side Planks

    3 sets to failure
  • Elliptical Machine Elliptical Machine

    Elliptical Machine

    30 minutes


Sunday: Rest

Elizabeth's Supplementation Plan

Elizabeth uses N.O.-Xplode and BCAA's for sustained energy and to curb muscle breakdown. Glutamine acts as an effective tool to increase her workout performance and overall recovery.

Her post-workout shake consists of whey protein, BCAAs and glutamine. She takes CLA at dinner to burn stubborn fat and enhance muscle growth. Before bed, she drinks a casein protein shake for its slow-digesting qualities and takes ZMA to drive muscles growth while she sleeps.

Multivitamins fulfill Elizabeth's nutritional gaps in her diet. She takes calcium to keep her bones strong and fish oil to support overall health and increase fat burn.

Jackknife = abs for life.

Elizabeth's Top 5 Motivational Tips

1 /
Knowledge
Is Power

The better you understand yourself, the farther you'll be able to push. There's nothing stopping you from taking on more challenges. Utilize resources on the web! The amount of information available on Jyoto.info alone can support you along you way!

2 /
 
Set Goals

Completing small goals are huge accomplishments. Have a main goal in mind (i.e. lose fat, gain muscle, etc). Detail your plan of action and keep a workout journal to record your daily reps and weights. Take progress pictures to open your eyes! The scale didn't move during the first six weeks for me, but I remained patient and watched the fat-to-muscle evolution blossom!

Whip it!

3 /
Get
The Tools

I need three things before I go to the gym: N.O. Xplode, techno music and weight lifting gloves. It's important to feel confident in what you wear and do. The only thing on your mind should be to have fun! I added more tools to my regimen to take my training to another level:

  • A heart rate monitor (zoning training)
  • A foam roller (stretching did wonders for my flexibility and muscle gains)
  • Vo2 test (to find my vo2 max and heart rate zones)
4 /
Stay Focused,
Prepared And Consistent

I put clippings from inspirational fitness models on my fridge to keep focused - it worked every time! The best way to avoid bad food is to keep it out of your home. My boyfriend and I prepared all of our meals on Sunday to eliminate excuses and slip ups. Keep it simple and controlled!

5 /
Find A
Support System

I relied on my boyfriend to keep me accountable and on track. Enlist in fitness groups with the same goals, find a gym buddy, or join bodygroups on Jyoto.info. Having a resource for advice and encouragement is priceless. But more importantly, surround yourself with supportive and positive people!

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