Bodybuilding.com - Female Transformation Of The Week - Amber Jerome!

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I love belonging to a community of people with the same dreams and aspirations as myself.

Once Amber finally realized that she wasn't happy with her physique, she went full force to change everything. Read on to learn how she hired a trainer, shed the weight, and got the body of her dreams!

Female Transformation Of The Week - Amber Jerome!

By: Female Transformation Of The Week

Before:
131 lbs

After:
121 lbs

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Vital Stats
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Name: Amber Jerome
Email: amberj2925@yahoo.com
BodySpace: somethinnicea

Before:
Age: 26
Height: 5'3"
Weight: 131 lbs

After:
Age: 27
Height: 5'3"
Weight: 121 lbs
Body Fat: 13.5%

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Amber Jerome's Weight Loss Progress.

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Why I Got Started
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I got into fitness because I wasn't happy with the way I looked. I joined a boot camp challenge and got up 3 days a week at 5:30 AM and went to these classes where we did total body workouts and afterwards I went to the gym to focus on specific muscle groups.

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I Got Into Fitness Because I
Wasn't Happy With The Way I Looked.

I worked 3 jobs and went to school full time. I designed all of my workouts by using the Bodybuilding.com Exercise Directory, but I still didn't have the nutrition part down. Once I started seeing changes I decided to hire a trainer to take it to the next level where I could get help with the nutrition as well as workouts.

Bodybuilding.com Exercise Guides:
Over 300 Exercises!
Search for exercises and learn the correct form with picture and video guides! Get the best results possible and stay safe while lifting.

[ Check Out The Exercise Guides Here ]

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How I Did It
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I hired a trainer and started to get real serious and changed my diet. I started seeing more results and started to drop weight. I had a problem with losing the few extra pounds and they finally started to fall off.

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I Started Seeing More Results
And Started To Drop Weight.

I was getting more compliments and more people were coming up to me in the gym asking if I trained or what my training consisted of. It was a great feeling.

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Supplements
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Diet
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Meal 1:

Protein shake

Meal 2:

Protein shake

Meal 3:

Meal 4:

4 oz chicken, turkey, fish, or lean beef
1 cup vegetables
2 oz brown rice, red potato, sweet potato, or beans

Meal 5:

Meal 6:

3 oz chicken breast
Salad

Meal 7:

Protein shake

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Amber Jerome.

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Training
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READING THIS WORKOUT LOG

Each set of reps will correspond to the set that you are currently on. For example, Barbell Bench Press: 4 sets of 12, 10, 8, 8 reps. Your first set will be 12 reps, the second set will be 10 reps, the third will be 8 reps and so on until you have completed all 4 sets.

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics.

Pyramids - Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased.

[ Learn More About Reading Workout Logs ]

Monday: Chest & Shoulders

Barbell Bench Press: 4 sets of 12, 10, 8, 8 reps (Pyramid)
Incline Dumbbell Press: 4 sets of 15, 12, 10, 8 reps (Pyramid)
Dumbbell Press: 3 sets of 12, 10, 8 reps
Lateral Raises: 4 sets of 15, 12, 10, 10 reps
Reverse Flyes: 3 sets of 12, 12, 10 reps
Upright Barbell Rows: 3 sets of 12, 10, 8 reps
Cardio: 20-30 minutes HIIT

print Click Here For A Printable Log Of Monday: Chest & Shoulders.

Tuesday: Back & Arms

Pullups: 4 sets until failure
One-Arm Dumbbell Row: 4 sets of 15, 12, 10, 8 reps (Pyramid)
Seated Cable Rows: 4 sets of 15, 12, 10, 8 reps
Hyperextensions: 3 sets of 15, 12, 12 reps
Dips: 4 sets of 12, 10, 8, 8 reps
Triceps Pushdowns: 4 sets of 12, 12, 10, 8 reps
Dumbbell Curls: 4 sets of 12, 10, 10, 8 reps
Preacher Curls: 3 sets of 12, 10, 8 reps
Cardio: 20-30 minutes HIIT

print Click Here For A Printable Log Of Tuesday: Back & Arms.

Wednesday: Cardio

Cardio: 40-60 minutes HIIT

Thursday: Legs

Leg Extensions: 4 sets of 15, 12, 10, 8 reps
Smith Machine Squats: 4 sets of 15, 12, 12, 10 reps
Dumbbell Lunges: 2 sets of 15, 12 reps
Leg Press: 2 sets of 25, 20 reps
Stiff-Legged Deadlift: 4 sets of 12, 12, 10, 10 reps
Lying Leg Curls: 3 sets of 12, 10, 8 reps
Cardio: 20-30 minutes HIIT

print Click Here For A Printable Log Of Thursday: Legs.

Friday: Chest & Back

Incline Dumbbell Press: 4 sets of 15, 12, 10, 10 reps
Dips: 4 sets of 15, 12, 10, 10 reps
Pullups: 4 sets of 15, 12, 10, 10 reps
Seated Cable Rows: 4 sets of 15, 12, 10, 10 reps
Cardio: 20-30 minutes HIIT

print Click Here For A Printable Log Of Friday: Chest & Back.

Saturday: Cardio

Cardio: 40-60 minutes HIIT

Sunday: Shoulder & Arms

Front Dumbbell Raises: 3 sets of 12, 10, 8 reps
Lateral Raises: 3 sets of 15, 12, 10 reps
Rear Delt Raises: 3 sets of 12, 12, 10 reps
Barbell Shrugs: 2 sets of 12, 10 reps
Skullcrushers: 3 sets of 12, 10, 8 reps
Barbell Curls: 3 sets of 12, 10, 10 reps
Preacher Curls: 3 sets of 12, 10, 8 reps
Cardio: 20-30 minutes HIIT

print Click Here For A Printable Log Of Sunday: Shoulder & Arms.

Abs: 5 Days A Week

Hanging Leg Raises: 5 sets of 25, 25, 25, 20, 20 reps
Cable Crunches: 1 set of 20 reps
Crunches: 1 sets of 20 reps
Jackknife Situps: 1 set of 20 reps

print Click Here For A Printable Log Of Abs: 5 Days A Week.

Calves: 2-3 Days A Week

Standing Calf Raises: 4 sets of 15, 15, 12, 12 reps
Seated Calf Raises: 4 sets of 15, 12, 10, 8 reps

print Click Here For A Printable Log Of Calves: 2-3 Days A Week.

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Suggestions For Others
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I just want to let people know that if there is a will there's a way. It is hard work to lose weight and give up certain foods. If you really want it then it can happen. I didn't have many people in my corner that understood why I was doing what I was doing.

I had to stop listening to those people and focus on my needs and wants. I am very happy now and Bodybuilding.com is a place where I can come and talk to people and listen to their experiences and learn from them.

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If You Really Want It Then It Can Happen.

I love belonging to a community of people with the same dreams and aspirations as myself. I've read many stories on here of people struggling with weight issues and it inspires me to get up and go everyday! Fitness is no longer about just going to the gym, it is a way of life, my lifestyle.

Female Transformation Of The Week
femaletransformations@bodybuilding.com

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