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Body Transformation: Courtnay Conquered Her Food Demons
Vital Stats
Name: Courtnay Caufield
Bodyspace: raidernurse
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Before:
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After: |
Why I Got Started
I got started working out because I was sick of being so tired all the time, constantly trying to stay awake, and off and on workouts that did nothing but drop my motivation. Working the night shift really did its toll on me, running to work, shoveling food when I could and constantly drinking as much diet soda and sugary candy to keep myself awake.
I love Bikram Yoga and from time to time I got together enough time to consistently do classes, and I saw good results mentally and physically, but then it faded off after a few months when work took over. I needed a consistent thing I could do without a class and good mental standing to keep going when the rest of the world is drinking beer and eating pizza.
Those sculpted traps look ripe for a fresh tat.
I found Bodybuilding.com when I went into a supplements store to buy some omega fish oil, and they suggested I check out the website. I found that Bodybuilding.com was like Facebook for healthy people, in a way, and I really like the site.
How I Did It
I found the Kris Gethin Hardcore 12 Week Daily Trainer, and there were some women on there as well, and I thought it was something both my husband and I could do. I also needed a strict detailed regimen that will hold me accountable when I had to post weekly photos and something that allowed me a few days on and a few days off.
Kris Gethin's Hardcore 12 Week Daily Trainer
Are You Ready To Prove You're Tough Enough?
Begin Your TransformationIt is an incredibly hard workout and seems like I'm not doing enough, but it sure does work with the diet. I have stuck to my diet exactly as it is listed, lots of chicken and broccoli, and Mrs. Dash does a lot for seasoning! I have not dropped an extreme amount of weight but I have shaped up and dropped 2 pants sizes. My workouts are done at the highest intensity, and although the cardio was missed a day or two, I have my alarm set to 4:45AM to get my oatmeal in and train before work.
I feel better and now have two weeks left. I look so sad in my start photos, and 12 weeks isn't really that long! I bought a swimsuit in the winter, the tags are still on it but I will try it on after the 12-week transformation is over and take my final pics in it. Never did I think I would be happy putting a swimsuit photo on here.
Taking the photos of people who inspire me and posting them on my fridge has helped a lot. They are reasonable photos of women whose physiques I feel like I may someday be able to achieve if I try hard enough. On Bodybuilding.com they have even written be back, people like TXphysique and Jamie Eason have been great support and inspiration. Thank you!
No need for that clock to tell you what time it is.
Supplements
Morning:
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AllMax Nutrition Micronized Glutamine
5g
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Calcium/Vitamin D
1 tab (400IU/200mg)
Pre Workout:
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BSN NO Xplode
1 scoop
Post Workout:
Before Breakfast & Before Dinner:
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Now Liquid L-Carnitine
1000mg
Mid-Morning, Post Workout, Night:
Note: Early Morning/Late Night (Optional) serving size .5 scoop
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AllMax Nutrition Isoflex
1 / 1-2 / 2
Morning, & Afternoon:
Four Times Daily:
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CLA
1000mg
Afternoon & Night:
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Multivitamin
1 serving
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Omega 3 Fish Oil
2 caps (1130mg each)
Night:
Before Bed:
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Optimum Nutrition Gold Standard 100% Casein
1 scoop w/ Splenda
Diet
4:45-5:00 AM
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oatmeal w/ stevia
½ cup
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egg whites
2
7:30 AM
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whey protein isolate
1 scoop
8:00 AM
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coffee
1 cup
9: 30 AM
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chicken
4 oz
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asparagus or other green veggie
½ cup
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whole wheat pasta
½ cup
11:00 AM
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coffee
1 cup
12:30 PM
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chicken
4 oz
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asparagus or other green veggie
½ cup
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whole wheat pasta
½ cup
3:30 PM
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chicken
4 oz
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asparagus or other green veggie
½ cup
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whole wheat pasta
½ cup
Or:
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whey protein isolate
1-2 scoops
5:00 PM
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almond butter
2 tbsp
5:30 PM
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Crystal Light w/water
1 serving
6:30 PM
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steak or fish
5 oz
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green veggies
5 oz
7:00 PM
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green tea or coffee w/ stevia
1 cup
11:00 PM
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casein protein
1 scoop
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almond butter
1 tbsp (optional)
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whey protein isolate
½ scoop (optional)
12:00 AM
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Water
1 bottle throughout the night
Training
Since I am doing Kris Gethin's Hardcore 12 Week Daily Trainer I am just doing what he lists out daily.
This week, the workouts are as follows:
Cardio/Abs:
Every AM & PM: 25 min + 150 standing abdominal twists to each side
Day 1: Legs
DTP Superset:
Leg Extensions
10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps
Seated Leg Curl
10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps
Exercise:
Barbell Lunge
1 warm up set of 8-10 reps, 3 sets of 10 reps
Day 2: Hot Yoga
Day 3: Chest/Back
DTP Superset:
Dumbbell Bench Press
10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps
Bent Over Barbell Row
10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps
Day 4: Cardio/Abs
Jogging-Treadmill
25 min
Abdominal Twist (shown seated)
150 reps, each side
Day 5: Legs/Shoulders
Exercises:
Box Squat
1 warm up set of 8-10 reps, 3 sets of 6 reps
Barbell Squat
3 sets of 6 reps
Dumbbell One-Arm Shoulder Press
1 warm up set of 8-10 reps each, 3 sets of 10 reps, each arm
Triset:
Side Lateral Raise
2 sets of 15-20 reps
Seated Bent-Over Rear Delt Raise
2 sets of 15-20 reps
Standing Low-Pulley Deltoid Raise
2 sets of 15-20 reps
Day 6: Calves/Abs
Circuit: Repeat 1x
Standing Calf Raises
4 sets of 20 reps
Calf Press On The Leg Press Machine (45 degrees)
4 sets of 20 reps
Hanging Leg Raise
4 sets of 20 reps
Decline Crunch
4 sets of 20 reps-
Abdominal Twist (shown seated)
1 set of 1 min
Day 7: Back/Arms
Exercise:
Reverse Grip Bent-Over Rows
3 sets of 6-10 reps
Triset:
Barbell Deadlift
3 sets of 4-6 reps
Front Raise And Pullover
3 sets of 10-12 reps
One-Arm Dumbbell Row
3 sets of 10-12 reps
Triset:
Alternate Incline Dumbbell Curl
3 sets of 8-12 reps
Standing Biceps Cable Curl
3 sets of 10-12 reps
Chin-Up
3 sets of 8-12 reps
Triset:
Cable One Arm Tricep Extension
3 sets of 20 reps
Cable Rope Overhead Triceps Extension
3 sets of 12 reps
Bench Dips
3 sets of 10 reps
Suggestions for Others
- Keep a food Journal and stick to it. Not to count calories, but when you write down your workouts and food intake, it is harder to write bad things.
- Print out the workouts for the week, and keep them in a binder, so when you are tired at 5 a.m., you can know exactly what you are doing for the day.
- Take photos in the a.m. on a Sunday before you have to worry about getting to work in a hurry.
- Lay out your workout outfits or keep your gym shoes in your bag/ car so if you have time, you can get a quick run in at night.
- Try different ways of preparing the same thing. It is funny how different chicken and tastes with Johnny's seasoning and with Garlic and balsamic vinegar!
- Remember to set your outlook for Photo/Weigh in days (Every Sunday) and set your phone alarm to go off every 3 hours daily or set your (outlook reminders: computer geeks, make a task that reoccurs daily) alarm to remind you to eat.
- Don't buy the junk food you usually do! If it's not around, you won't be tempted to eat it!
- Sometimes when you get busy and forget to eat, you end up shoveling the larger amounts of food later. Then you feel depressed, drug down and too full to workout.
- Find a good workout partner and if that doesn't work out, be your own trainer. Make a list and bring it to the gym and follow it to the T.
- When I don't have a spotter, I use the machines instead of the free weights so I don't need a spotter.
- Remember this is for you and when you feel better, you will inspire those around you to do the same.
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