Kicking 100+ Pounds Of Fat To The Curb

Leslee knew she had to make a big change to her lifestyle for her own health and for her family. Read how she whipped herself into shape and shed 102 pounds along the way!

Vital Stats

Name: Leslee Cook

Email: choclabs@sbcglobal.net

Bodyspace: lesleec

Featured News Story: www.wfsb.com

Leslee Cook Leslee Cook

Before:

Age:
44
Height:
5'6.5"
Weight:
240 lbs
Body Fat:
44%
Waist:
38"
Hips:
44"

After:

Age:
46
Height:
5'6.5"
Weight:
138 lbs
Body Fat:
12%
Waist:
27"
Hips:
35"

Why I Got Started

After a lifetime of weight issues and subsequent obesity related medical issues, such as being on 2 BP medications, cholesterol medication, anxiety meds, a CPaP machine for sleep apnea and having borderline diabetes at age 44, I decided it was time to make a permanent change not only for myself, but to be a positive role model for my 3 boys and the wife that my husband so deserved.

I decided it was time to make a permanent change not only for myself, but to be a positive role model for my 3 boys and the wife that my husband so deserved
+ Click To Enlarge.
I wanted to be a positive role model for my 3 boys and the wife that my husband so deserved.

How I Did It

My transformation included having Lapband surgery, but most importantly it included eating a clean, lean diet and dedicating several hours a week at the gym. The euphoric feeling I got from lifting only fueled my desire to lift heavier, start a journal and make short term goals.

A competitor friend of mine suggested I compete in a regional show. That was all it took. I hired a national level competitor as my trainer and began training for my first show in March 2010 to compete in Oct 2010. It was an amazing journey of self-discovery, confidence building and constantly moving myself out of my comfort zone.

It was an amazing journey of self-discovery, confidence building and constantly moving myself out of my comfort zone
+ Click To Enlarge.
It was an amazing journey of self-discovery, confidence building and constantly moving myself out of my comfort zone.

Barriers, both mental and physical were worked through and made me stronger, both physically and emotionally. My naysayers were my motivators, my supporters were my fuel, and my desire got me there.

While I did not make the call outs - I felt I won in my heart - this is me, this is my passion!

My naysayers were my motivators, my supporters were my fuel, and my desire got me there.
+ Click To Enlarge.
My naysayers were my motivators, my supporters were my fuel,
and my desire got me there.

Supplements

Morning:

Pre Workout:

Or (alternate each week with)

Post Workout:

Before Bed:

3 Times Daily (8 Weeks Out/Pre Competition Only):

Diet: (off season)

Meal 1:
Meal 2:
Meal 3:
Meal 4: Pre Workout
Meal 5: Post Workout
Meal 6:

Snacks, if I feel I need one, include sugar free popsicles, sugar free jello, or 1 oz almonds.

Training

All my sets are "working sets." If I do a set and can go more than 12 reps then it's considered a warm up. I usually work the last 2 sets to failure so I may get in only 6.

I generally add weight at each set so long as I can still do at least 6 reps. My goal is to always do better than the previous week in reps (endurance) or weight (strength).

TERMS YOU'LL NEED TO KNOW
Drop Set - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.

Day 1: Quads/Calves (alternate weekly)
  • Warm up: 10 min Elliptical
  • Leg Extension: 3 heavy warm up sets of 12 reps
  • Lunges: 3 heavy sets of 15-20 reps
  • Squats or Hack Squats: 4 heavy sets of 10-12 reps
  • Sissy Squats: 3 light sets of 15 reps
  • Seated Calf Raise (toes out, toes in = 1 set): 3 sets of 10 reps
  • Standing Calf Raise: 3 sets of 15 reps
Day 2: Chest/Calves/Cardio
  • Incline Dumbbell Press: 4 sets of 10 reps, 1 drop set of 10 reps
  • Flat Barbell Press: 3 sets of 10-12 reps
  • Decline Dumbbell Press: 3 sets of 10-12 reps
  • Flat Dumbbell Flyes: 1 set of 12-15 reps each
  • Pushups: 1 set to failure
  • Cardio: 20 min HIIT
Day 3: Yoga or Off

Day 4: Shoulders/Glutes/Hams/Calves

Superset:

Superset:

  • Seated Calf Raise (toes out, toes in = 1 set): 3 sets of 10 reps
  • Standing Calf Raise: 3 sets of 15 reps
Day 5: Back/Biceps/Triceps/Cardio

Superset:

Triset:

Triset:

  • Kickbacks: 1 set to failure
  • Cardio: 20 min HIIT
Day 6: Off or Light Cardio

Day 7: Off or Light Cardio

Suggestions for Others

  • Have a goal.
  • Write up a plan.
  • Use a journal!

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