By: Over 40 Transformation Of The Week

Before: 180 lbs

After: 140 lbs

Vital Stats

Name: Liza Laura Gallia
Email: Lizagallia@yahoo.com
BodySpace: LizaLaura

Before:
Age: 41
Weight: 180 lbs
Body Fat: 30%

After:
Age: 43
Weight: 140 lbs
Body Fat: 12%

Why I Got Started

I saw the picture of myself after my mom passed away and realized how unhealthy I had become. I didn't want to succumb to the health issues which claimed my mom, so I made the decision to become healthy! I am proof that you are never too old to get in shape!

Click Image To Enlarge.
I Am Proof That You're Never
Too Old To Get In Shape.

How I Did It

• Completely changed my diet
• 6-8 meals a day
• At least 1.5 gal of liquids
• High protein
• Low clean carbs
• Med healthy fats
• Weights 5-6 times per week
• Cardio 60-120 minutes per day

Click Image To Enlarge.
Liza Gallia.

Supplements

• Isopure Protein
• Redline RTD's
• Extreme Ice
• Multivitamin
• Vitamin C
• Vitamin B
• Antioxidants

Diet

Meal 1:
• Egg whites
• 1/2 cup oats

Meal 2:

• 4 oz lean protein
• 10 almonds

Meal 3:

• 4 oz lean protein
• 1 cup green veggies

Meal 4:

• 4 oz lean protein
• 1/2 grapefruit

Meal 5:

• 4 oz lean protein
• 1/2 cup oats

Meal 6:

• 4 oz lean protein
• Salad

Training

Tuesday: Legs
• Leg Press: 3 x 15
• Standing Leg Curls: 3 x 8 Superset With
• Lying Leg Curls: 3 x 12
• Lunges: 3 x 10 Superset With
• Leg Extension: 3 x 12
• Squat: 3 x 10 Superset With
• Jump Squats: 3 x 10

Click Here For A Printable Log Of Tuesday: Legs.

Wednesday: Shoulders
• Handstand Pushups: 4 x 10
• Lateral Raises: 3 x 10 Superset With
• Front Dumbbell Raise: 3 x 6
• Dumbbell Press: 3 x 15
• Upright Barbell Row: 3 x 15 Superset With
• Rear Delt Raise: 3 x 15

Click Here For A Printable Log Of Wednesday: Shoulders.

Thursday: Cardio

Friday: Back

• Pullups: 3 x 15
• Seated Cable Row: 3 x 8 Superset With
• Hyperextensions: 3 x 15
• Lat Pulldown: 3 x 10
• Dumbbell Row: 3 x 6 Superset With
• Lat Pulldown Behind Neck: 3 x 15

Click Here For A Printable Log Of Friday: Back.

Saturday: Chest & Arms
• Incline Dumbbell Press: 3 x 12
• Cable Crossover: 3 x 15 Superset With
• Pushups: 3 x 8
• Dumbbell Pullover: 3 x 15 Superset With
• Pec-Deck Flyes: 3 x 15
• Barbell Curl: 3 x 8 Superset With
• Preacher Curl: 3 x 12
• Skullcrusher: 3 x 10 Superset With
• Dips: 3 x Failure

Click Here For A Printable Log Of Saturday: Chest & Arms.

Sunday: Off

Monday: Cardio

Suggestions For Others

• Be consistent and you will see results.
• Set small achievable goals at first so you don't get discouraged.
• Keep a food journal of everything you eat.
• Cook your food ahead of time and keep it in Tupperware in the fridge so you have no excuses.
• Eat small meals 6-8 times a day to keep your metabolism humming.
• Constantly mix up you workouts so you don't get bored and you body is kept guessing.

Click Image To Enlarge.
Be Consistent & You Will See Results.

You Could Be Our Next Transformation Of The Week!

Male Transformations. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!

Female Transformations. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again!

over40transformations@bodybuilding.com

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