Name: Meredith Pendergrass

Email: Pendergrass87@gmail.com

Bodyspace: FierceKitty

Before: Age: 22 Height: 5'1 1/4" Weight: 163 lbs Body Fat: 32% Waist: 38.5" Hips: 41" Thighs: 26" Chest: 40"	After: Age: 23 Height: 5'1 1/4" Weight: 121 lbs Body Fat: 16.5% Waist: 29" Hips: 36" Thighs: 20" Chest: 34"

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.

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.

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

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:

• 1.5 packets (36g) Oatmeal with 1 piece Fruit

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

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.

Bent-Arm Dumbbell Pullover on Flat Bench
1 set of 20 reps, 2 add sets of 15 reps

Dumbbell Flyes
3 sets of 20 reps

Close Grip/Wide Grip Bench Press on the Smith Machine
2 sets of 20 reps each grip

Triceps Pushdown
3 drop sets of 20 reps

Cable Crossover
3 sets of 20 reps

Pushups with feet elevated on Exercise Ball
3 sets of 15 reps

Standing Calf Raises
3 sets of 20 reps

Lunges with Resistance Band
3 sets of 20 reps

Smith Machine Squat
1 set of 15 reps, 2 add sets of 15 reps

Hanging Leg Raise with Medicine Ball between legs
3 sets of 20 reps

Seated Barbell Twist on Decline Bench
3 sets of 15 reps

Cable Crunches on Stability Ball
3 sets of 20 reps

Jackknife Sit-Up with Dumbbell between feet
3 sets of 15 reps

Jogging-Treadmill
1 hour steady pace

Seated Cable Rows
1 set of 20 reps, 2 add sets of 15 reps

Upright Barbell Row
3 sets of 20 reps

Hyperextensions (Back Extensions) with Medicine Ball
3 sets of 15 reps

Wide-Grip Lat Pulldown
3 drop sets of 20 reps

Assisted Pullups
3 sets of 15 reps

Cable Hammer Curls - Rope Attachment
3 drop sets of 20 reps

Lying T-Bar Row
3 sets of 15 reps

Bicycling, Stationary
45-60 min

Barbell Deadlift
1 set of 20 reps, 2 add sets of 15 reps

Dumbbell Lunges
3 sets across the room and back

Hack Squat
1 set of 20 reps, 2 add sets of 15 reps

Wide Stance Leg Press
3 sets of 20 reps

Narrow Stance Leg Press
3 sets of 20 reps

Calf Press On The Leg Press Machine
3 sets of 20 reps

One-Legged Cable Kickback
3 sets of 15 reps

Lying Leg Curls
3 sets of 15 reps

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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