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Overcoming Cigarettes And The Hour-Long Commute

Check out how Meredith Pendergrass cleaned up her diet, quit bad habits and fit her workouts into a busy schedule to help her lose 42 pounds and build a smokin’ body!

By: Female Transformation Of The Week

Vital Stats

Name: Meredith Pendergrass

Email: Pendergrass87@gmail.com

Bodyspace: FierceKitty

Meredith Pendergrass Meredith Pendergrass

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"

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.

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.

I have gone from a size 10/12 to a size 4 and I have never been happier! I have gone from a size 10/12 to a size 4 and I have never been happier!
+ Click To Enlarge.
I have gone from a size 10/12 to a size 4 and I have never been happier.

Supplements

Morning:

Lunch:

Pre-Workout:

Post Workout:

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

Meal 2:
Meal 3:
  • 1 Lean Cuisine Lunch (frozen entree ranging from 200 - 330 calories depending on flavor)
Meal 4: Preworkout

Or

Meal 5: Post Workout
Meal 6:
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.

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: Chest/Triceps
Exercises
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell PulloverBent-Arm Dumbbell Pullover on Flat Bench
1 set of 20 reps, 2 add sets of 15 reps
Dumbbell Flyes Dumbbell FlyesDumbbell Flyes
3 sets of 20 reps
Triceps Pushdown Triceps PushdownTriceps Pushdown
3 drop sets of 20 reps
Cable Crossover Cable CrossoverCable Crossover
3 sets of 20 reps
Day 2: Light Legs/Abs
Exercises
Standing Calf Raises Standing Calf RaisesStanding Calf Raises
3 sets of 20 reps
Dumbbell Lunges Dumbbell LungesLunges with Resistance Band
3 sets of 20 reps
Smith Machine Squat Smith Machine SquatSmith Machine Squat
1 set of 15 reps, 2 add sets of 15 reps
Day 3: Cardio
Cardio
Jogging-Treadmill Jogging-TreadmillJogging-Treadmill
1 hour steady pace

Day 4: Back/Biceps
Exercises
Seated Cable Rows Seated Cable RowsSeated Cable Rows
1 set of 20 reps, 2 add sets of 15 reps
Upright Barbell Row Upright Barbell RowUpright Barbell Row
3 sets of 20 reps
Wide-Grip Lat Pulldown Wide-Grip Lat PulldownWide-Grip Lat Pulldown
3 drop sets of 20 reps
Pullups PullupsAssisted Pullups
3 sets of 15 reps
Lying T-Bar Row Lying T-Bar RowLying T-Bar Row
3 sets of 15 reps
Day 5: Cardio
Cardio

Day 6: Legs
Exercises
Barbell Deadlift Barbell DeadliftBarbell Deadlift
1 set of 20 reps, 2 add sets of 15 reps
Dumbbell Lunges Dumbbell LungesDumbbell Lunges
3 sets across the room and back
Hack Squat Hack SquatHack Squat
1 set of 20 reps, 2 add sets of 15 reps
Triset
Leg Press Leg PressWide Stance Leg Press
3 sets of 20 reps
Narrow Stance Leg Press Narrow Stance Leg PressNarrow Stance Leg Press
3 sets of 20 reps

Exercises
One-Legged Cable Kickback One-Legged Cable KickbackOne-Legged Cable Kickback
3 sets of 15 reps
Lying Leg Curls Lying Leg CurlsLying Leg Curls
3 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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Walt39

Rep Power: 0

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Walt39

You just look great all the way around :D

Nov 24, 2012 8:05pm | report
 
mtrp

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mtrp

great job

Sep 16, 2013 5:40am | report
 
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