Name: Missy Rosemeyer

Email: missy.rosemeyer@gmail.com

Before: Age: 37 Height: 5'7" Weight: 147 lbs	After: Age: 38 Height: 5'7" Weight: 130 lbs

Why I Got Started

I was unhappy with my appearance. I hid my bulky legs behind jeans all the time.

How I Did It

I contacted a local trainer in my area who gave me advice on my diet and taught me how to train my legs properly so they would get lean and sexy.

Click To Enlarge.
I Contacted A Local Trainer In My Area Who Gave Me Advice On My
Diet And Taught Me How To Train My Legs Properly
So They Would Get Lean And Sexy.

Supplements

• EFA's
• Glutamine
• BCAA's
• Whey protein
• Athlete's Multivitamin

Diet

Meal 1:

• 1/2 cup Plain Oatmeal
• 5 Egg Whites

Meal 2:

• 1 Whey Protein Shake
• 1 Serving Athlete's Multivitamin

Meal 3:

• 5 oz Chicken or Turkey Breast
• 1/2 cup Brown Rice
• 1/2 cup Green Beans or Broccoli

Meal 4:

• 1 Whey Protein Shake
• 1 tbsp Almond Butter on Sodium Free Rice Cake
• 1 Serving BCAA's
• 1 Serving EFA's
• 1 Serving Glutamine

Meal 5:

• 5 oz Tilapia
• 2/3 cup Asparagus
• 1tbs Almond Butter

Training

Day 1: Legs

• Dumbbell Step Ups: 4 sets of 15 reps
• Leg Extensions: 4 sets of 15 reps
• Dumbbell Lunges: 4 sets of 15 reps
• Deadlifts: 4 sets of 15 reps
• Box Squats with Heavy Weight: 4 sets of 15 reps

Day 2: Back

• Lat Pulldowns: 4 sets of 15 reps
• Bent Over Barbell Rows: 4 sets of 15 reps, Each Arm
• Superwomans: 4 sets of 15 reps

Day 3: Abs

• Weighted Crunches on Ball: 4 sets of 25 reps
• Jackknife on Ball: 4 sets of 15 reps
• Side Planks: 3 reps of 60 sec, Each Side
• Oblique Crunches: 4 sets of 25 reps

Day 4: Arms

• Concentration Curls: 4 sets of 10 reps
• Hammer Curls: 4 sets of 10 reps
• Barbell Curl: 4 sets of 10 reps
• Tricep Kickback: 4 sets of 15 reps
• Tricep Dip on Weight Bench: 4 sets of 15 reps
• Pushups: 3 sets of 20 reps

Day 5: Shoulders/Chest

• Shoulder Press: 3 sets of 10 reps
• Side Lateral Raises: 4 sets of 15 reps
• Military Press: 4 sets of 15 reps
• Bench Press: 4 sets of 15 reps
• Butterfly: 4 sets of 15 reps
• Dumbbell One-Arm Shoulder Press: 4 sets of 15 reps, Each Arm

Day 6: Off

I Also Do 90 Min Of Cardio 6 Times A Week.

Suggestions For Others

Try to stay focused and celebrate small victories. This will take time; don't get discouraged because you are not losing weight quickly enough. Always tell yourself, "I can do this!"

Click To Enlarge.
This Will Take Time; Don't Get Discouraged
Because You Are Not Losing Weight Quickly Enough.

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Missy Rosemeyer
missy.rosemeyer@gmail.com

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