Vital Stats
Name: M.P.
Bodyspace: FierceKitty
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Before: |
After: |
Why I Got Started
I would like to blame my boyfriend, Nick, for his bad eating habits rubbing off on me after I met him, but ultimately it was my own poor choices and laziness that had resulted in me being frustrated with my image and overweight.
I had quit smoking a few months before and I wanted to build upon that milestone by getting my cardio back into shape and being able to breathe once again!
I had been fit in my past and knew I had the drive in me to be active once again.
Click To Enlarge. I had been fit in my past and knew I had the drive
in me to be active once again.
How I Did It
I joined a gym that my boyfriend attended and happened to be on my way home from work. I had previously been so worn out by the time I got home from my 60-minute-plus commute that I made excuses to not go to the gym. Having the gym on the way home from work has been a blessing!
I began working out with a personal trainer two times a week, and eventually bumped that up to four times a week which I am at now.
My trainer, David, has strongly influenced my eating habits, my cardio training and motivated me to tone and build muscle!
I have gone from a size 10/12 to a size 4 and I have never been happier! My total weight loss to date is 42 pounds.
Click To Enlarge. I have gone from a size 10/12 to a size 4 and I have never been happier.
Supplements
Morning:
- Universal Animal Pak: 1 pack
- Green Tea Extract: 1 tab (400 mg)
- TwinLab L-Carnitine: 1 tab (500 mg)
- Tonalin CLA: 1 tab (1000mg)
- Vitamin C: 1 tab (100 mg)
- Omega 3 Fish Oil: 1 tab (720 mg)
Lunch:
- Green Tea Extract: 1 tab (400 mg)
- TwinLab L-Carnitine: 1 tab (500 mg)
- Tonalin CLA: 1 tab (1000mg)
Pre-Workout:
- USPLabs Jack3d: 1 scoop
Post Workout:
- Designer Whey Protein: 2 scoops
Diet
Every day that I go to work I eat almost the exact same thing. It is not the best as far as strict healthy diet but it is a convenient one that has been working for me. I hope to get into cooking more and preparing food to take to work.
I do not usually eat any dessert, when I do I use Sugar-free Jello or grapes to satisfy my sweet tooth at night.
Meal 1:
Or
- 6-9 tbsp liquid Egg Whites with Salsa
Meal 2:
- 1 Banana, Apple or low calorie Cheese Stick
Meal 3:
- 1 Lean Cuisine Lunch (frozen entree ranging from 200 - 330 calories depending on flavor)
Meal 4: Preworkout
- ½ cup Cottage Cheese
Or
- 1 6 oz cup Greek Yogurt
Meal 5: Post Workout
- 2 scoops Designer Whey Protein
Meal 6:
- 5 oz Grilled Chicken
- ½ Red Pepper or 1 Sweet Potato
Training
I work out with my trainer, David, four times a week. On my off days I do cardio and rest usually one day a week.
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Day 1: Chest/Triceps
Bent-Arm Dumbbell Pullover on Flat Bench1 set of 20 reps, 2 add sets of 15 reps
Dumbbell Flyes3 sets of 20 reps
Close Grip/Wide Grip Bench Press on the Smith Machine2 sets of 20 reps each grip
Triceps Pushdown3 drop sets of 20 reps
Cable Crossover3 sets of 20 reps
Pushups with feet elevated on Exercise Ball3 sets of 15 reps
Day 2: Light Legs/Abs
Standing Calf Raises3 sets of 20 reps
Lunges with Resistance Band3 sets of 20 reps
Smith Machine Squat1 set of 15 reps, 2 add sets of 15 reps
Hanging Leg Raise with Medicine Ball between legs3 sets of 20 reps
Seated Barbell Twist on Decline Bench3 sets of 15 reps
Cable Crunches on Stability Ball3 sets of 20 reps
Jackknife Sit-Up with Dumbbell between feet3 sets of 15 reps
Day 3: Cardio
Jogging-Treadmill1 hour steady pace
Day 4: Back/Biceps
Seated Cable Rows1 set of 20 reps, 2 add sets of 15 reps
Upright Barbell Row3 sets of 20 reps
Hyperextensions (Back Extensions) with Medicine Ball3 sets of 15 reps
Wide-Grip Lat Pulldown3 drop sets of 20 reps
Assisted Pullups3 sets of 15 reps
Cable Hammer Curls - Rope Attachment3 drop sets of 20 reps
Lying T-Bar Row3 sets of 15 reps
Day 5: Cardio
Bicycling, Stationary45-60 min
Day 6: Legs
Barbell Deadlift1 set of 20 reps, 2 add sets of 15 reps
Dumbbell Lunges3 sets across the room and back
Hack Squat1 set of 20 reps, 2 add sets of 15 reps
Wide Stance Leg Press3 sets of 20 reps
Narrow Stance Leg Press3 sets of 20 reps
Calf Press On The Leg Press Machine3 sets of 20 reps
One-Legged Cable Kickback3 sets of 15 reps
Lying Leg Curls3 sets of 15 reps
Day 7: Rest
Suggestions for Others
The best thing I can recommend to anyone trying to get into the gym is to go with someone you already know. I felt so much more comfortable having someone to ask questions to and to teach me things until I began working out with a trainer.
It was a great way to learn and to make my time productive. It has been more than worth the hard work that I had to put in and I couldn't be happier with my progress and hope to keep working towards getting in even better shape!
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