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Body Transformation: The Monday That Mattered
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AGE 41
HEIGHT 5'5" WEIGHT 155 lbs BODY FAT 28% |
AGE 44
HEIGHT 5'5" WEIGHT 125 lbs BODY FAT 16% |
Why I Got Started
I was just fed up and disgusted with myself. I felt so fat and ugly! How did this happen? As you get older the weight just "creeps" up on you, a few pounds here and a few pounds there. I was so embarrassed I would not even go in the grocery store, I would send my girls in.
Sure I would say "ok, I'll start a diet Monday," a lot of Mondays came and went. They would only last about half of the Monday. Then one day it was like I had a "light bulb" moment… I'm going to do it this time! Nothing is going to stop me! I've had enough of feeling like crap and being so embarrassed about myself!
How I Did It
The first thing I did was join a diet center. I started eating exactly what the plan said and the weight just started coming off. When I joined I was traveling a lot and eating fast food 3-4 times a day, fast food this and fast food that! On top of that was one soda after another!
The diet part was such a change for my body, I did have a headache for the first few days then they went away. Each day I felt better and better… I would go weigh in every Thursday and sure enough I was losing weight each and every week. I was on top of the world; nothing was going to stop me. Seeing the results was my motivation.
After I had lost 20 lbs or so I joined the YMCA, I was scared to death because I knew nothing about working out. I had always read the fitness mags and dreamed about looking like those girls but it was just a dream. So for the first couple weeks I would just go in and hop on a treadmill, this way I could just watch everyone and see what they were doing.
I loved watching people lift more than anything! I really wanted to have nice muscular arms. One day I saw a trainer walk in and I loved her arms! I instantly approached her and made an appointment with her. After we had trained a few days I walked in with a muscle mag that had Michelle Reid on the cover, and I said I want to look like this. I could tell she didn't take me seriously or was thinking "Yeah right!"
I worked with her for over a year then decided to do my own thing. I knew I wanted to compete one day and she had no experience in that area or way of training. So I just continued doing a lot of online training with different people.
Supplements
Once Daily:
-
Multivitamin
1 serving
-
Calcium
1000mg
-
Vitamin D
1000iu
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Magnesium
1000mg
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Fiber
4 caps (1g)
Three Times Daily:
-
Fish Oil
1000mg
Up To Three Times Daily:
-
Beverly International Muscle Provider
½ - 1 scoop
Morning (on empty stomach) & After Lunch:
-
Fat Burner
2 tabs
Pre Workout, Post Workout, & Nightly:
Pre Workout:
Before Bed : Optional
-
Casein Protein
1 scoop
Diet
Meal 1:
-
Egg Whites
6
-
Oatmeal
1/2 cup
Or Protein Waffle: Cook on waffle maker until crispy
-
Oatmeal
1/2 cup
-
Vanilla Multi-Source Protein
1 scoop
-
Egg Whites
2
-
Splenda and Cinnamon
to taste
Meal 3:
-
Turkey
5oz
-
Sweet Potato
1/2
-
Green Beans
1 cup
Meal 4:
-
Multi-Source Protein
1 scoop
-
Rice Cake
1
-
Peanut Butter
1 tbsp
Meal 6:
Casein Protein Brownie:
-
Chocolate Casein Protein
1 scoop
-
Chocolate Whey Protein
1/2 scoop
-
Splenda
to taste
Mix with water to make a pudding mixture, microwave for 2 1/2 min, top with sugar free Cool Whip.
Or:
-
Fat Free Cottage Cheese
1/2 cup
Training
Day 1: Back/Bis/Abs
Pullups(Assisted)
3 sets of 12-15 reps
Seated Cable Rows
3 sets of 12 reps
Wide-Grip Lat Pulldown
3 sets of 12 reps
Dumbbell Bicep Curl
3 sets of 15 reps
Hammer Curls
3 sets of 15 reps
Standing Biceps Cable Curl
3 sets of 12 reps
Exercise Ball Crunch
3 sets of 20 reps
Flat Bench Lying Leg Raise
3 sets of 20 reps
Day 2: Legs/Cardio
Superset:
Leg Extensions
3 sets of 12-15 reps
Walking Lunges
3 sets of 12-15 reps
Normal sets; reps
Seated Leg Curl
3 sets of 12-15 reps
Leg Press(narrow and wide stance)
3 sets of 12-15 reps
Wide Stance Barbell Squat
3 sets of 12 reps
One-Legged Cable Kickback
3 sets of 15 reps
Stairmaster
20 min
Day 3: Shoulders/Cardio
Dumbbell Shoulder Press
3 sets of 12 reps
Dumbbell Lying Rear Lateral Raise
3 sets of 12 reps
Front Dumbbell Raise
3 sets of 12 reps
Seated Bent-Over Rear Delt Raise
3 sets of 12 reps
Arnold Dumbbell Press
3 sets of 12 reps
Barbell Shrug
3 sets of 15 reps
Jogging-Treadmill
30 min intervals
Day 4: Chest/Tris
Dumbbell Bench Press
3 sets of 12 reps
Dumbbell Flyes
3 sets of 12-15 reps
Cable Crossover
3 sets of 12 reps
Incline Dumbbell Press
3 sets of 12 reps
Triceps Pushdown - V-Bar Attachment
3 sets of 15 reps
Tricep Dumbbell Kickback
3 sets of 15 reps
Decline Dumbbell Triceps Extension
3 sets of 12 reps
Weighted Bench Dip
3 sets of 12-15 reps
Day 5: Cardio/Abs
-
Jogging-Treadmill
40 min high intensity steady state or intervals -
Weighted Exercise Ball Crunch
3 sets of 20 reps 
One-Arm High-Pulley Cable Side Bends
3 sets of 15 reps
Crunches( with Medicine Ball between knees)
3 sets of 20 reps
Day 6: Legs/Cardio
-
Dumbbell Lunges
3 sets of 15 reps 
Dumbbell Step Ups
3 sets of 15 reps
Barbell Glute Bridge
3 sets of 15 reps
Ball Leg Curl
3 sets of 15 reps-
Leg Extensions
3 sets of 20 reps -
Stairmaster
20 min
Day 7: Rest
Suggestions For Others
You have to plan your meals…be prepared! I spend 2 days a week cooking and preparing food. Just do it! Quit waiting until Monday. If I can make these changes in my 40's anyone can.
Get your mind right, quite making excuses and make it happen. The results are soooooooo worth it!
You Could Be Our Next Transformation Of The Week
 Male Transformations. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp! |  Female Transformations. Done with giving excuses, these ladies have given themselves the bodies they always wanted! |
 Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about! |  Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again! |
6 Comments
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- Follow This Discussion by:
- Body Stats
- ht: 5'10"
- wt: 168 lbs
- bf: 8.0%
- Body Stats
- ht: 5'11"
- wt: 195 lbs
- Body Stats
- ht: 5'5"
- wt: 111 lbs
- bf: 8.0%
vj212442
I want to look like you. You are my motivation..I am 51 and want to get on stage atleast once. Keep doing the damned thang as we say!
- Body Stats
- ht: 5'3"
- wt: 156 lbs
- bf: 41.0%
- Body Stats
- ht: 5'7"
- wt: 140 lbs
- bf: 23.2%
zulmadid
Ohhh, wow you look great.I am 46 and my story is very similar, I want to lose at least 35 lb, I am join the gym but i don't know how to start a routine, I loss 17 lb, eating very lite, but i can't loss more weight for some reason.
- Body Stats
- ht: 5'3"
- wt: 152 lbs
- bf: 29.9%
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