By: Female Transformation Of The Week

Before: 167 lbs

After: 117 lbs

Vital Stats

Name: Rany
BodySpace: Love2groove

Before:
Age: 26
Height: 5'4"
Weight: 167 lbs

After:
Age: 26
Height: 5'4"
Weight: 117 lbs
Body Fat: 15%

Check Out Rany's BodySpace Member Of The Month Article Here.

Why I Got Started

I wanted to prove to myself and to others that I could get back in shape after my pregnancy within 1 year.

Click Image To Enlarge.
I Wanted To Prove That I Could
Get Back In Shape After My Pregnancy.

How I Did It

I set realistic goals. After I accomplished one I set another, constantly pushing myself to be better. In December 2008 I picked up my hubby's M&F magazine and discovered BodySpace through an ad.

With the support and help from fellow users and informative articles I found on the site I was able to put my goals on overdrive.

Click Image To Enlarge.
I Was Able To Put My Goals On Overdrive.

Supplements

• Multivitamin
• Fish Oil
• Whey Protein
• Glutamine
• BCAA

Click Image To Enlarge.
Rany.

Diet

8:00 AM:
• 4 egg whites
• 1 cup of oatmeal

11:00 AM:

• Protein shake

2:00 PM:

• 6 oz of chicken
• Vegetables

4:00 PM:

• Protein shake

7:00 PM:

• Chicken or turkey
• 1/2 cup of brown rice

10:00 PM:

• Turkey
• Asparagus

Training

Monday: Chest And Biceps
• Bench Press: 5 sets of 10-12 reps
• Cable Crossovers: 3 sets of 10-12 reps
• Dumbbell Curls: 4 sets of 10-12 reps
• Barbell Curls: 3 sets of 10-12 reps
• Cardio: 30-45 minutes on stairclimber

Tuesday: Legs And Abs

• Leg Extension: 3 sets of 10 reps
• Squats: 4 sets of 12 reps
• Leg Curl: 5 sets of 12 reps
• Stiff Legged Deadlift: 3 set of 12 reps
• Exercise Ball Crunches: 3 set of 30 reps
• Hanging Leg Raises: 3 sets of 20, 25, 30 reps
• Reverse Cruches: 3 sets of 20, 25, 30 reps
• Cardio: 30-45 minutes on elliptical

Wednesday: Shoulders

• Upright Barbell Rows: 3 sets of 15 reps
• Shoulder Press: 4 sets of 15 reps
• Bent Over Lateral Raises: 4 sets of 15 reps
• Shrugs: 3 sets of 15 reps
• Cardio: 30-45 minutes on elliptical

Thursday: Back And Triceps

• Lat Pulldown: 5 sets of 12 reps
• Seated Cable Rows: 2 sets of 12 reps
• Skullcrushers: 3 set of 12 reps
• Triceps Pushdowns: 3 set of 12 reps
• Bench Dips: 2 sets to failure
• Cardio: 30-45 minutes on elliptical

Friday: Legs And Abs

• Leg Extension: 3 sets of 10 reps
• Squats: 4 sets of 12 reps
• Leg Curl: 5 sets of 12 reps
• Stiff Legged Deadlift: 3 set of 12 reps
• Exercise Ball Crunches: 3 set of 30 reps
• Hanging Leg Raises: 3 sets of 20, 25, 30 reps
• Reverse Cruches: 3 sets of 20, 25, 30 reps
• Cardio: 30-45 minutes on elliptical

Saturday: Cardio

Sunday: Rest

Female Transformation Of The Week
femaletransformations@bodybuilding.com

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