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Kat Balanced Work And Fitness And Became Her Family’s Inspiration!
Vital Stats
Name: Kathy Farokhpour
Email: kf1825@gmail.com
Bodyspace: Ms.PersianDoll
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Before:
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After: |
Why I Got Started
I had always been the chubby kid of the group, after a while it became normal, but never something I was happy with. I received my undergrad in 2008 and started working in an office - wake up call! There were women, and men, in my office who were only 35 and overweight just because "work took over their life" and quite honestly it IS exhausting, mentally and otherwise.
I used to never have energy after work myself, and happy hour was always a must. It took me a year working a corporate job and seeing all the bodies, all the pastries scarfed down every day, and cup after cup of coffee to see that everyone was still sluggish … and round! That is when I decided "It's time for a change, now!"
I hired a personal trainer, spent a pretty penny on it, and completely changed my eating habits. I started researching nutrition and exercise and quite honestly it went off from there. I became obsessed and wanted to learn more and understand why and how everything worked. Seeing the first few changes was definitely enough motivation to keep me going! I picked up a dumbbell, felt the "pump" and never looked back!
Now I am a personal trainer and about to get my nutrition certification. I currently hold an NFPT license and about to start with the ISSA Personal Trainer Certification, Sports Nutrition and Exercise Therapy!
So THAT'S what a fit kitchen looks like.
How I Did It
The mirror did it! Like I said, I really started noticing all the heavy set people at the office, caught a glimpse in the mirror walking by one morning as I was about to get ready and said no, this is not me, this is not what I want.
I was my own and greatest motivation. I even set an ultimate goal, to compete! I am planning on competing in both figure and bikini in the future and ultimately want to become a physique/fitness model. I have always wanted to model, but was always too fat, plain and simple. Now that I have been working my butt off, literally, and will continue to do so, I will be taking that leap of faith and going after my dream.
At first the family did not really understand, none of us ever had a regular exercise regimen; then they started to see me change and now I have family and friends that are motivated by my changes - how could I ever possibly stop! Plus I just seriously love weights. I am always trying to push myself harder each time.
It may be silly, but I always try to push at least half the weight my boyfriend does even though he is literally twice my size in weight and an entire foot taller. I can't lie, I am very competitive.
Don't let that smile fool you, because this girl's
got some serious competition in her.
Supplements
Morning & Post Workout:
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Dymatize Elite Whey
1 scoop
Intra & Post Workout:
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SciVation Xtend
2 scoops
Post Workout & Before Bed:
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Myogenix AfterShock Recovery
1 scoop
With Breakfast, Lunch, & Dinner:
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Multivitamin
1 tab
Once or Twice Daily: (depending on daily fat intake)
-
Fish Oil
2 softgels
Before Bed:
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Labrada Elasti Joint
1 scoop
Diet
Meal 1:
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oats (dry)
1/2 cup
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Dymatize Elite Whey
1 scoop
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berries (blackberries, raspberries, strawberries)
1/2 cup
Meal 2/Post Workout:
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Dymatize Elite Whey
1 scoop
-
banana
1/2
Meal 3:
Meal 4:
-
tuna in water
1 packet
-
green veggies
1/2 cup
-
berries
1/2 cup
Meal 5:
-
lean protein
4 oz
-
green veggies
1/2-1 cup
Meal 6:
-
egg white omelet
6 eggs
-
fat free cheese
1-2 oz
Training
I listen to my body so some days it's 4 sets, some 3, it varies. I also switch each weak with high to moderate weights, obviously less reps with higher weight.
Day 1: Back/Abs
Barbell Deadlift
1 warm up set of 12-15 reps
4 sets of 12-15 reps
Pullups
4 sets of 3-4 unassisted reps, up to 8 reps assisted
Bent Over Two-Dumbbell Row
4 sets of 12-15 reps
Wide-Grip Lat Pulldown
3-4 sets of 12-15 reps
Seated Cable Rows
3 sets of 12-15 reps
Hanging Leg Raise
4 sets of 15 reps
Side Leg Raises
4 sets of 10 reps, each side
Running, Treadmill
15 min HIIT sprints
Day 2: Chest
Barbell Bench Press - Medium Grip
1 warm up set of 12-15 reps
4 sets of 12-15 reps
Incline Dumbbell Press
4 sets of 12-15 reps
Dips - Chest Version
4 sets to failure
Butterfly
3 sets of 12-15 reps-
Running, Treadmill
15 min HIIT sprints
Day 3: Legs
Barbell Squat
1 warm up set of 12-15 reps
4 sets of 12-15 reps
Walking Dumbbell Lunges
4 sets of 20-22 steps
Lying Leg Curls
4 sets of 12-15 reps
Leg Extensions
4 sets of 12-15 reps
Seated Leg Curl
4 sets of 12-15 reps
Leg Press
3 sets 12-15 reps
Thigh Abductor
3 sets of 20 reps
Thigh Adductor
3 sets of 20 reps
Step Mill
10 min
Day 4: Shoulders/Abs
Seated Barbell Military Press
1 warm up set of 12-15 reps
4 sets of 12-15 reps
Front Cable Raise
4 sets of 12-15 reps
Side Lateral Raise
4 sets of 12-15 reps
Seated Bent-Over Rear Delt Raise
4 sets of 12-15 reps-
Hanging Leg Raise
4 sets of 15 reps -
Side Leg Raises
4 sets of 10 reps, each side 
Ab Crunch Machine
4 sets of 20 reps-
Step Mill (or elliptical)
15 min
Day 5: Arms
Dumbbell Bicep Curl
4 sets of 12-15 reps
Triceps Pushdown
4 sets of 12-15 reps
Hammer Curls
4 sets of 12-15 reps
Weighted Bench Dip
4 sets of 15-20 reps
Standing Dumbbell Triceps Extension
3 sets of 12-15 reps
Triceps Pushdown - Rope Attachment
3 sets 12-15 reps
Elliptical Trainer
20-25 min
Day 6: Abs/Calves
Jogging-Treadmill
20-30 min steady state or HIIT-
Hanging Leg Raise
4 sets of 15 reps -
Side Leg Raises
4 sets of 10 reps, each side 
Side Bridge (front and both sides)
1 min holds each
Standing Calf Raises (full flexion)
4 sets of 15 reps
Seated Calf Raise (full flexion and hold)
4 sets of 15 reps
Day 7: Rest
Suggestions for Others
Honestly, consistency is key! Don't get down on yourself if you don't see change immediately. Because it will NOT happen overnight, it took me awhile to accept that fact but I finally have. Here are two amazing quotes that get me through the hard times, that everyone goes through - I promise you. Not every week is the perfect workout, you just have to push through and put in all your effort!
"Victory is reserved for those who are willing to pay its price." Sun Tzu
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger
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