Name: Laurie Poe

Email: Lauriepoe@gmail.com

BodySpace: mrsstanpoe

Before: Age: 37 Height: 5'5" Weight: 186 lbs Body Fat: 38% Waist: 38" Hips: 41"	After: Age: 37 Height: 5'5" Weight: 125 lbs Body Fat: 15.7% Waist: 25" Hips: 26"

Why I Got Started

I fell in love with the way bodybuilding made me feel about myself! I feel strong, accomplished and able. I had to do something about the extra 56 pounds I picked up during my pregnancy in 2009. I delivered my son January 21, 2010, via c-section.

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I Feel Strong, Accomplished And Able.

How I Did It

I had to overcome multiple surgeries: C-section, Tendonitis, Basal Cell Carconoma (on forehead) and a C-section revision in late August. I stuck to a clean diet starting THE DAY my son was born! I cut out sugar and salt to start and then added lean protein and veggies. Starchy carbs were a minimum and fiberous carbs were the staple! I could not workout with weights until 8 weeks after my son was born but I did walk and do the Elliptical Machine. Shortly thereafter I became a sports nutritionist since it intrigued me and wrote my own meal plans. I followed a strict schedule of cardio and weights, but it is MAINLY about nutrition when trying to achieve a lean physique.

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I Cut Out Sugar And Salt To Start And Then
Added Lean Protein And Veggies.

Supplements

• ALC 600- IDS (1200mg daily)
• Choline and Inositol-NOW (1000mg daily)
• Pure ALA-Primaforce- (1000mg daily)
• CLA- Primaforce- (2000mg daily)
• Dymatize ISO-100 (Post Workout and 1 snack/day)
• Flaxseed Oil

Diet

Meal 1: Upon Rising

• ½ Grapefruit

Meal 2:

• ½ cup Oatmeal
• ½ cup Blueberries
• 3 Egg Whites

Meal 3:

• 4 oz Chicken
• 1 cup Broccoli
• ¼ cup Brown Rice

Meal 4: Post Workout

• 1 serving Dymatize ISO-100
• 2 plain Rice Cakes

Meal 5:

• 4 oz Turkey
• 1 cup Green Beans
• 1 serving Small Dinner Salad w/ Spray Dressing

Meal 6: Before Bed

• ½ cup Cottage Cheese
• 1 tbsp Flaxseed Oil

Training

Day 1: Shoulders/Abs/Cardio

• Side Lateral Raises: 6 pyramid sets of 15-10 reps
• Front Cable Raises: 3 sets of 12 reps
• Reverse Flyes: 2 sets of 12 reps, 1 set to failure
• Machine Military Press: 4 heavy sets of 10 reps
• Cable Crunches: 5 sets of 25 reps
• Hanging Leg Raises: 3 sets 15 reps, 1 set to failure
• Oblique Crunches: 3 sets 15 reps each side
• Cardio: Run 5K HIIT

Day 2: Chest/Triceps/Calves

• Butterfly: 3 sets 12 reps

Superset:

• Incline Bench Press: 3 sets 12 reps
• Pushups: 3 sets to failure

• Decline Bench Press: 3 heavy sets 10 reps
• Flat Bench Press: 4 heavy drop sets of 10,8,8,6 reps

Superset:

• Skull Crushers: 3 sets 12 reps
• Weighted Bench Dips: 3 sets 12 reps

Superset:

• Cable Pressdowns: 3 sets of 12 reps
• Reverse Grip Pressdowns: 3 sets of 12 reps

• Standing Calf Raise: 4 sets of 20 reps
• Seated Calf Raise: 4 sets of 20 reps
• Cardio: 25 minutes HIIT on Elliptical

Day 3: Rest

Day 4: Legs/Abs

• Leg Extensions (light weight to prefatigue): 5 warm-up sets of 20 reps
• Seated Leg Curls (light weight to prefatigue): 5 warm-up sets of 30 reps
• Smith Squats: 4 drop sets of 12,10,10,8 reps

Superset:

• Leg Press: 4 heavy sets of 10 reps
• Single Leg Lunges: 4 heavy sets of 10 reps

Superset:

• Hack Squat (med. weight selection): 4 sets of 12 reps
• Various Plyometrics: 4 sets of 12 reps

Superset:

• Adductor Machine: 5 sets of 20 reps
• Abductor Machine: 5 sets of 20 reps

• Cable Crunches: 5 sets of 25 reps
• Hanging Leg Raises: 3 sets 15 reps, 1 set to failure
• Oblique Crunches: 3 sets 15 reps each side
• Plyometrics: 6 minutes of Plyometric exercises (1min. drills with 10 sec. recovery)

Day 5: Back/Biceps/Calves/Cardio

• Wide Grip Lat Pulldown (prefatigue): 5 warm up sets of 20 reps
• Pull-ups: 1 set to failure
• Low Cable Rows: 3 sets of 12 reps
• One-Arm Rows: 3 heavy sets of 10 reps
• Straight-Arm Lat Pulldown: 3 sets of 15 reps
• Concentration Curls: 3 sets 12 reps
• Preacher Curls: 4 drop sets of 12,10,10,8 reps

Superset:

• Cable Hammer Curls: 3 sets of 12 reps
• Wide Grip Cable Curl: 3 sets of 12 reps

• Standing Calf Raise: 4 sets of 20 reps
• Seated Calf Raise: 4 sets of 20 reps
• Cardio: 5K Steady State

Day 6: Cardio Only - Long run

Day 7: Rest

Note: I also teach bodypump and bootcamp 5 days per week. It is a challenge not to overtrain!

Suggestions for Others

You have to be MAD at the fat. You have to be ready to make the change and willing to sacrifice to get the physique you want! It is absolutely possible and does get easier! The journey is a process, it does take time! Set realistic goals and hold yourself accountable.

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