Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!

Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!

Why I decided to transform

I was determined to get my body back after giving birth to my daughter, so I did the only thing I knew how to, which was to run and do calisthenic exercises that I acquired from Army physical training.

In the months following, I met the love of my life while on duty and we started going to the gym together. After we walked through the gym doors, we went our separate ways. He hit the weight room and I continued to be a cardio bunny, which helped me progressively shed the baby weight. After a while, I felt thin and got bored of the same treadmill routine.

When I saw Jamie Eason on Jyoto.info, I became inspired and intrigued by the fitness world. I told my boyfriend that I want a body like Jamie's and he explained that I wouldn't get it on the treadmill.

I wanted to embark on a challenge that I'd never done. I desired to live my life with passion. I wanted to feel empowered and live a long, healthy life. I wanted to be an example of willpower to my daughter. I felt drawn in and excited. I knew this journey was meant to be, so I decided to run with it and gave it my all.

Before /// 135 lbs
After /// 105 lbs
AGE 23 / HEIGHT 5'5" / BODY FAT 23%
AGE 25 / HEIGHT 5'5" / BODY FAT 6%

How I accomplished my goals

I immersed myself in research. I was intrigued by the newfound lifestyle. The more knowledge I acquired the more motivated and determined I grew. I eliminated bread, sugars, alcohol, and fast food from my diet and started following Jamie Eason's meal plan.

Instead of spending time on the treadmill, I headed for the weights with my man. He encouraged me, motivated me, and opened my eyes to the benefits of lifting heavy. I discovered that the cleaner I ate and the harder I trained, the better my progress was.

Cool Fact

Cool Fact

As a food service specialist in the Army National Guard, Melody is
the only female in her unit that is airborne and air assault
qualified with record-breaking PT scores!

When I had a taste of what my body was capable of, I decided to compete, so I picked a show and committed to it. Taking that step gave me the drive to push myself even harder. I wanted to be the best on stage and I refused to look like a fool. Committing to a competition was one of the best decisions I ever made. It helped me develop and strengthen my discipline and willpower.

I look back and can't believe that I thought countless hours of cardio would help me obtain a dream body. I'm grateful that I realized the truth about heavy weights with a clean diet. I grew stronger physically and discovered that I have mental strength. I'm happier, healthier, and have something to strive towards.


Supplements that helped me through the journey

Upon Waking
  • BPI Sports RoxyLean BPI Sports RoxyLean

With Meal 1
Post-workout

Diet plan that guided my transformation

Meal 1
  • Body Fortress Super Advanced Whey Isolate Body Fortress Super Advanced Whey Isolate

    1 serving

  • Unsweetened Almond Milk Unsweetened Almond Milk

    6 oz

  • oats Oatmeal

    1/3 cup

  • Flaxseed Flaxseed

    1 tbsp

  • Strawberries Strawberries

    4-6

Meal 2
  • eggs Egg Whites w/ Onions, Peppers, and Salsa

    5

  • Sweet Potato Sweet Potato

    1/2 serving

  • almonds Almonds

    10

  • coffee Coffee w/ Stevia

    1 cup

Meal 3
  • chicken Chicken Breast

    4 oz

  • pinto beans Pinto Beans

    1/3 cup

  • Green Vegetables Green Vegetables

    1 serving

Meal 4: Post-workout
  • Body Fortress Super Advanced Whey Isolate Body Fortress Super Advanced Whey Isolate

    1 serving

  • Natural Peanut Butter Natural Peanut Butter

    1 tbsp

  • honey Natural Honey

    1 tbsp

  • Ezekiel Bread Ezekiel Bread

    1 slice

Meal 5
  • turkey Ground Turkey

    4 oz

  • brown rice Brown Rice

    1/3 cup

  • Green Vegetables Green Vegetables

    1 serving

Meal 6
  • mahi Mahi

    5 oz

  • Green Vegetables Green Vegetables

    1 serving


Training regimen that kept me on track

I love supersets but couldn't keep up with them when I first started lifting. I had to build my strength and endurance. Last year, I could barely bench the bar or a pull-up. Be patient with your results, but push yourself without overdoing it.

Melody Wyatt

I always do an initial warm-up set with light weight on all exercises then do three working sets by increasing the weight for each set. I typically try to do 20-30 minutes of cardio every other day to get my blood pumping on the stairmaster, elliptical, incline treadmill, or stationary bike.

Day 1: Chest/Back
Superset
    • Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
      3 sets of 12-15, 10-12, and 8-10 reps
    • Pullups Pullups Pullups
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
      3 sets of 12-15, 10-12, and 8-10 reps
    • Lying T-Bar Row Lying T-Bar Row Lying T-Bar Row
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
      3 sets of 12-15, 10-12, and 8-10 reps
    • Seated Cable Rows Seated Cable Rows Seated Cable Rows
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Butterfly Butterfly Butterfly
      3 sets of 12-15, 10-12, and 8-10 reps
    • One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Flat Bench Cable Flyes Flat Bench Cable Flyes Flat Bench Cable Flyes
      3 sets of 12-15, 10-12, and 8-10 reps
    • Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Rope Straight-Arm Pulldown Rope Straight-Arm Pulldown Rope Straight-Arm Pulldown
      3 sets of 12-15, 10-12, and 8-10 reps
    • Pushups Pushups Pushups
      3 sets of 25 reps
 
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
    3 sets of 12-15, 10-12, and 8-10 reps
Day 2: Quads/Calves
    • Barbell Squat Barbell Squat Barbell Squat
      4 sets of 12-15, 10-12, 8-10, and 5 reps
Superset
    • Barbell Lunge Barbell Lunge Barbell Lunge
      3 sets of 12-15, 10-12, and 8-10 reps
    • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine
      3 sets of 20-30 reps
Superset
    • Leg Press Leg Press Leg Press
      3 sets of 12-15, 10-12, and 8-10 reps
    • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine
      3 sets of 20-30 reps
Superset
    • Leg Extensions Leg Extensions Leg Extensions
      3 sets of 12-15, 10-12, and 8-10 reps
    • Standing Calf Raises Standing Calf Raises Standing Calf Raises
      3 sets of 20-30 reps
Superset
    • Narrow Stance Squats Narrow Stance Squats Narrow Stance Squats
      3 sets of 12-15, 10-12, and 8-10 reps
    • Seated Calf Raise Seated Calf Raise Seated Calf Raise
      3 sets of 20-30 reps
Superset
  • Hack Squat Hack Squat Hack Squat
    1 set to failure
  • Scissors Jump Scissors Jump Scissors Jump
    1 set to failure
Day 3: Arms
Superset
    • Barbell Curl Barbell Curl Barbell Curl
      3 sets of 12-15, 10-12, and 8-10 reps
    • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
      3 sets of 12-15, 10-12, and 8-10 reps
    • Lying Triceps Press Lying Triceps Press Lying Triceps Press (EZ-Bar)
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl
      3 sets of 12-15, 10-12, and 8-10 reps
    • Tricep Dumbbell Kickback Tricep Dumbbell Kickback Tricep Dumbbell Kickback
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Hammer Curls Hammer Curls Hammer Curls
      3 sets of 12-15, 10-12, and 8-10 reps
    • Bench Dips Bench Dips Bench Dips
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Hammer Curls Hammer Curls Hammer Curls
      3 sets of 12-15, 10-12, and 8-10 reps
    • Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Reverse Barbell Curl Reverse Barbell Curl Reverse Barbell Curl (EZ-Bar)
      3 sets of 12-15, 10-12, and 8-10 reps
    • Dips - Triceps Version Dips - Triceps Version Dips - Triceps Version
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
  • Concentration Curls Concentration Curls Concentration Curls
    1 set to failure
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    1 set to failure
Day 4: Shoulders
Superset
    • Standing Military Press Standing Military Press Standing Military Press
      3 sets of 12-15, 10-12, and 8-10 reps
    • Side Lateral Raise Side Lateral Raise Side Lateral Raise
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Upright Barbell Row Upright Barbell Row Upright Barbell Row
      3 sets of 12-15, 10-12, and 8-10 reps
    • Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head Standing Front Barbell Raise
      3 sets of 12-15, 10-12, and 8-10 reps
 
    • Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press (Behind the head)
      3 sets of 12-15, 10-12, and 8-10 reps
    • Reverse Flyes Reverse Flyes Reverse Flyes
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
      3 sets of 12-15, 10-12, and 8-10 reps
    • One-Arm Side Laterals One-Arm Side Laterals One-Arm Side Laterals
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
  • External Rotation with Cable External Rotation with Cable External Rotation with Cable
    3 sets of 12-15, 10-12, and 8-10 reps
  • Cable Rear Delt Fly Cable Rear Delt Fly Cable Rear Delt Fly
    3 sets of 12-15, 10-12, and 8-10 reps
Day 5: Hamstrings/Glutes
    • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift
      3 sets of 12-15, 10-12, and 8-10 reps
    • Smith Machine Squat Smith Machine Squat Smith Machine Squat (Narrow stance)
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Butt Blaster Butt Blaster Butt Blaster
      3 sets of 12-15, 10-12, and 8-10 reps
    • Wide Stance Barbell Squat Wide Stance Barbell Squat Wide Stance Barbell Squat
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • One-Legged Cable Kickback One-Legged Cable Kickback One-Legged Cable Kickback
      3 sets of 12-15, 10-12, and 8-10 reps
    • Thigh Adductor Thigh Adductor Thigh Adductor
      3 sets of 12-15, 10-12, and 8-10 reps
Superset
    • Lying Leg Curls Lying Leg Curls Lying Leg Curls
      3 sets of 12-15, 10-12, and 8-10 reps
    • Thigh Abductor Thigh Abductor Thigh Abductor
      3 sets of 12-15, 10-12, and 8-10 reps
 
  • Leg Lift Leg Lift Leg Lift
    1 set to failure
Day 6: Yoga
  • Leg Lift Yoga
    30-60 min

What aspect challenged me the most

The nutrition took time to get used to. Once I adjusted to a routine eating and training schedule, it became second nature. In the beginning, I felt left out because I gave up going out to eat and partying, but I knew it was worth having abs over a beer belly.

I felt great about what I accomplished. I learned throughout my journey that it's mind over matter. You give up mentally before you give up physically.

Melody Wyatt
"I learned throughout my journey that it's mind over matter."

My future fitness plans

I'm working to become a certified trainer. I will use this knowledge to better understand how my body works and to educate and inspire others through my passion. I love spreading motivation. It's contagious. It pumps me up when friends, family, and followers say that I'm an inspiration. God gave me a gift to help others reach their goals. It's rewarding to see people become better versions of themselves.

Now that my feet are wet in the competition world, I'm absolutely hooked and cannot wait to continue competing. It gave me something to look forward to and work towards. It's only the beginning for me and my fitness endeavors.

Suggestions for aspiring transformers

Melody Wyatt
"Stand firm in your commitment and do this for your life and wellbeing."
  • Make a decision to commit and dedicate yourself to your goals.
  • You must make time to work out and eat well. Stop making excuses!
  • Be patient with your progress and dream big!
  • Don't let the negative thoughts or naysayers bring you down.
  • Stand firm in your commitment and do this for your life and wellbeing.
  • Find a gym buddy and utilize resources to stay motivated.
  • Whatever you believe about yourself on the inside is what will manifest on the outside.
  • Quit focusing on what you don't have and be grateful for what you do have.
  • Fear is a liar that will hold you back, so start believing in yourself!
  • Take weekly progress photos to stay motivated and track your progress.
  • The fitness formula is 80 percent nutrition and 20 percent smart training.

How Jyoto.info helped me reach my goals

Jyoto.info was my initial inspiration to take this step. It's where I discovered Jamie Eason and Dana Linn Bailey, the two athletes who placed the fire in my heart to start eating clean and lifting heavier.

I initially thought it was just an online meathead supplement store, but I soon discovered Health and realized it was an entire online support community of fitness fanatics. It's like having a fitness journal full of information tailored to your needs.

I was able to find example meal plans, recipes, and obtain knowledge on training and contest prep on here. It's impossible to fail when everything you need to know from A-Z is right there.

Melody's Top 5 Gym Tracks

Gym Tracks

  1. "Killin' It" by Krewella
  2. "Kyoto" by Skrillex
  3. "Unison (Knife Party Remix)" by Porter Robinson
  4. "Spitfire (Kill The Noise Remix)" by Porter Robinson
  5. "Metropolis" by David Guetta and Nicky Romero
Thanks
  • To Thomas McFarland Photography in El Paso, Texas for competition photos.
  • To Aaron Downing Photography for fitness photos.
  • To Lonnie Jacquez for the awesome competition prep coaching and support.
  • To my amazing man, trainer, and partner, Abe Serna, for being by my side and inspiring me.
  • To Almighty God for blessing me with the strength to succeed.
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