Kelly Good Studio

Hello, I just wanted to share some thoughts with you. Below are some pictures of my transformation journey. One reason I share these is because in my first photo my weight was around exactly what it is in the last photo. However, I am sitting at 25 to 28% body fat in the red suite, and around 10 to 13% in the black. This was after a few years of aiming to grow my lean muscle mass through higher portions of protein and calories in my diet.
Before getting into bodybuilding I wanted to be thin, skinny, tone, small... After I wanted to be strong, sexy, assertive, confident and a bad ass at life. That meant making gains in my strength, making gains in the amount of fuel I gave my body (i.e. calories) as well as the amount of protein I consumed to feed my muscles to grow. In my nutritional education and research I have learned in order to adequately grow and make "gains" in my muscularity, I must be fueling my body so I can KILL it in my workouts and recover properly. Everyone is different and our body's will adapt over time to our nutrition and training. I knew from learning it and it was science, but it was hard for me to internalize and implement as I have a past with eating disorders and a very unhealthy relationship with food prior to getting into this sport. I think the majority of my adult life I was always in a caloric deficit. Yet by being in a consistent caloric restriction I limited my strength and muscle gains no matter how much I worked out. When we have a nutritional intake of calories less then our basal metabolic rate, our body will adjust eventually. Over time our bodies metabolism will adapt as the metabolism is dynamic. If you want to grow your lean muscle mass you will need to increase your calories and protein intake to help your body do that. Every year after competition I aim to reverse diet calories back into my diet as well as cut cardio out over time so my body can adjust again to a new norm. This allows me to grow more lean muscle mass while still having enough energy to kill my workouts and get stronger each year.
I am 5'6" and started my fitness journey at 156 lbs and 32% body fat and I was eating around 1300 calories a day, now I sit at 140 lbs in my off season, at 2,000 to 2,200 calories daily. And I keep my protein at around 1 gram per lb of body weight to help my muscles grow. The more lean mass I have the more my basal metabolic rate increases even at rest, which in turn means it needs more calories to perform the same amount of work then it needed before. This is an awesome thing for gaining strength, however it also works against us when we drop our calories to low. In the same, the metabolic rate will drop to accommodate and adapt to lower calories to do the same amount of work. The main point of this post is to let you know you HAVE to pay attention to your bodies. You must feed your body in order for it to make gains in strength or lean mass. And in order to make gains, that means adding food, adding protein and adding on weight to our body!

Marriage can mean so many things to many people. A lot of people say that marriage is a big responsibility, it’s compromise, it takes patience, and work! All true at times. But thanks to you, my marriage has been mostly a blessing.The best way I can thank you for being the husband that you are, is by being the most amazing wife that I can be,
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Great things are coming for Kelly Good Studio, as we are getting ready to relocate the studio. This is a move to help me better invest in the services in which I offer my clients. Stay tuned for more!

Yet, another student success story!

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