Name: Christine Wilson

Email: cplus007@gmail.com

Bodyspace: cplus007

Before: Age: 34 Height: 6'1" Weight: 225 lbs Body Fat: 33%	After: Age: 35 Height: 6'1" Weight: 170 lbs Body Fat: 15%

I was active but not consistent. I would go to the gym on and off. I was an amateur boxer and use to being active, but was really not that interested in weight training on a consistent basis.

My eating wasn't too bad; but I was only eating 2 times per day thinking I would lose weight. I relocated from Canada to the U.S. without family or friends for a work opportunity. I became depressed in the absence of my support circle.

I started to gain weight because I stopped working out all together. I wasn't eating healthy and was going through a mild depression. I wasn't feeling good about myself; and being isolated from my daughter and family took a huge toll on me.

I couldn't get out of my depression and at times felt like giving up on life. I was doing some research and read an article on fighting back when depressed. Exercise was one of the key components of fighting off depression. That was my way out.

So I told myself "Christine, it is time to re-claim your life." It was now or never.

Click To Enlarge.
Exercise was one of the key components of fighting off depression.
That was my way out.

I ate clean and ate 6 times per day, measuring my portions.

I also drank a lot of water, weight trained, and did cardio 5-6 times a week.

Click To Enlarge.
I ate clean and ate 6 times a day, measuring my portions.

Morning:

• NOW MCT Oil: 15mg
• NOW Vitamin C,E and D: 1 serving each each
• NOW Eve Multi-Vitamin: 3 tabs
• NOW B-complex: 1-2 caps
• CLA: 1 cap
• St John's Wart: 1 cap

Once Morning, Once Afternoon:

• USPlabs OxyElite Pro: 2 tabs

After Morning Workout:

• Nature's Best Isopure Protein: 30g

Once Daily:

• Fish Oil: 2 caps

Once to Five Times Daily:

• NOW Omega-3: 2 softgels
• NOW L-Carnitine: 2 caps with meal
• NOW Potassium Gluconate: 1 tab

60 minutes Prior to Bed time on Empty Stomach:

• NOW ZMA: 2 caps

Prior to Morning Cardio:

• ½ Grapefruit
• 16 oz Water

Snack:

• 4 Egg Whites
• 1 tbsp cream of Rice or ½ cup Oatmeal

Meal 1:

• 3 oz of Turkey rinsed
• 10 Almonds or ¼ cup Avocado
• 8 Asparagus Spears

Snack:

• 1/2 Grapefruit
• 2 plain Rice Cakes

Meal 2:

• 6 oz Tilapia
• 1/2 cup Green Beans

Meal 3:

• 3 oz Chicken
• 1/2 cup Quinoa, Brown Rice or Cous Cous
• 1/3 cup diced Roasted Red Pepper

Meal 4:

• 6 oz Tilapia
• 8 Asparagus Spears

Meal 5:

• 30g Nature's Best Isopure Protein
• 3 oz Yam
• 1 plain Rice Cake with 1 tsp of Honey

Meal 6:

• 4 Egg Whites
• 1 cup Green Beans

Before Bed (optional):

• 4 Egg Whites

I do Cardio for 30-45 minutes 4-5 days a week on an empty stomach in the morning, including walking, running, bike, and stairs.

Cardio in the morning is best. You burn more fat.

Day 1: Legs

• Leg Extensions: 4 sets and 15 reps
• Dumbbell Squat: 4 sets and 15 reps
• Ball Sumo Squat: 4 sets and 15 reps
• Leg Press: 4 sets and 15 reps
• Walking Lunges: 1 set 200 steps
• Seated Calf Raise: 4 sets and 15 reps
• Standing Calf Raise: 4 sets and 15 reps

Day 2: Chest/Back

• Cardio: 30 minutes on 15 incline on Treadmill, 3.8 RPMS, no hands
• Dumbbell Incline Press: 4 sets and 15 reps
• Dumbbell Incline Row: 4 sets and 15 reps
• Smith Machine Chest Press: 4 sets and 15 reps
• Lat Pulldown: 4 sets and 15 reps
• Cable Crossover: 4 sets and 15 reps
• Cable Low Row: 4 sets and 15 reps

Day 3: Cardio

• 30 min on Treadmill, 15 min on Step Mill

Day 4: Biceps/Triceps

• Cardio: 30 minutes the Step Mill, interval training
• Incline Bench Spider: 4 sets and 10 reps
• Triceps Pushdown: 4 sets and 10 reps
• Rope Cable Curl: 4 sets and 10 reps
• Dumbbell French Press: 4 sets and 10 reps
• Smith Machine Close Grip Bench Press: 4 sets and 10 reps
• Barbell Biceps Curl: 4 sets and 10 reps

Day 5: Hamstrings/Glutes

• Dumbbell Stiff Leg Deadlift: 4 sets and 12-15 reps
• Seated Leg Curl: 4 sets and 12-15 reps
• Lying Leg Curl: 4 sets and 12-15 reps
• Single Leg Curl: 4 sets and 12-15 reps each
• Glute Kickback: 4 sets and 12-15 reps
• Cable Kickback: 4 sets and 12-15 reps

Day 6: Shoulders/Core/Calves

• Cardio: 1 hr Kickboxing
• Barbell Shoulder Push Press: 4 sets and 10 reps
• Incline Bench Reverse Flyes: 4 sets and 10 reps
• Rope Cable Front Raise: 4 sets and 10 reps
• Cable Flyes: 4 sets and 10 reps
• Dumbbell Seated Shoulder Press: 4 sets and 10 reps
• Ball Crunch: 4 sets and 10 reps
• Ab Machine: 4 sets and 10 reps
• Plank: 4 sets of 60 sec hold
• Seated Calf Raise: 4 sets and 10 reps
• Standing Calf Raise: 4 sets and 10 reps

Day 7: Cardio

• Boxing

1. Set realistic goals.
2. Hire a professional.
3. Check with your doctor first to ensure you medical condition is stable.
4. Stay committed.
5. Have 1 Cheat Day.
6. Enjoy your workout.
7. Celebrate your successes.
8. Measure your food.
9. Drink lots of water.
10. Surround yourself with fitness people in the industry to keep you motivated.

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