Name: Tiffany Riley

Email: tiffanyriley@msn.com

BodySpace: tiffanee777

Before: Age: 33 Height: 5'5 1/2" Weight: 140 lbs Body Fat: 24% Waist: 30" Hips: 39" Thighs: 23"	After: Age: 33 Height: 5'5 1/2" Weight: 118 lbs Body Fat: 13.5% Waist: 24.5" Hips: 35" Thighs: 19.5"

Why I Got Started

I decided to make my transformation when I saw an online contest for Double-T Sport supplements. It was a 10-week contest, and I was leery at first, because I never even thought about doing any sort of contest, and I had no prior experience with diet; working out. But I decided, why not?

I am a mother of 4, ages ranging from 1-to-11-years old. It was the motivation I needed to get in shape, and push me toward a goal. I had never dieted or lifted much, just the occasional two weeks at the gym, followed by "I can't do this" running through my head. I would always fall back on the junk food.

After I decided to take this challenge, I changed my eating habits from junk food to clean eating, and started going to the gym anywhere from 5-6 days per week. Once I saw the changes slowly but surely happening; I was hooked. I am now addicted to my new lifestyle and have never felt better!

Click To Enlarge.
I Changed My Eating Habits From Junk Food To Clean Eating,
And Started Going To The Gym Anywhere From 5-6 Days A Week.

How I Did It

I started by changing my diet. I stopped eating junk, and went right into clean eating. I made sure I was eating every 2-3 hours. Also, I started going to the gym, and making it a part of my daily routine. I went 5-6 days a week, lifting heavy. I also did a little cardio, but it was not my focus at the gym.

Click To Enlarge.
I Started Going To The Gym, And Making It A Part
Of My Daily Routine.

Supplements

• Double-T Sports CreaDyl
• Double-T Sports NO Beta
• Double-T Sports GlutaCene
• Optimum Whey Protein
• Optimum Casein Protein

Diet

Meal 1:

• 5 Egg Whites
• 1/2 cup Oats

Meal 2: Pre Workout

• 5 Double-T NO Beta tablets
• 1/2-1 scoop Double-T CreaDyl

Meal 3: During Workout

• 1 scoop Double-T GlutaCene

Meal 4: Post workout

• 1 scoop Optimum Nutrition Chocolate Whey

Meal 5:

• 4 oz Chicken
• 1/2 cup Brown Rice
• 1/2 cup Green Beans
• 1 scoop Optimum Nutrition Banana Casein
• 12 Almonds

Meal 6:

• 4 oz Fish
• 1 serving Salad with Vinaigrette Dressing
• 1 scoop Optimum Nutrition Chocolate Peanut Butter Casein
• 12 Almonds

All proteins mixed with water. I also made sure to drink at least 1 gallon of water a day.

Training

Day 1: Legs/Abs

• Squats: 4 sets of 8-10 reps
• Step ups: 3 sets of 10-15 reps
• Leg Extension: 3 sets of 12-15 reps
• Leg Curl: 3 sets of 12-15 reps
• Stiff Legged Deadlift: 3 sets of 12-15 reps
• Standing Calf Raise: 4 sets of 10-12 reps
• Seated Calf Raise: 4 sets of 12-15 reps
• Reverse Crunch: 3 sets of 12-15 reps
• Ball Crunch: 3 sets of 15-20 reps

Day 2: Back/Chest

• Lat Pull-down: 3 sets of 8-10 reps
• Barbell Row: 3 sets of 8-10 reps
• Seated Cable Row: 3 sets of 10-12 reps
• Straight Arm Pulldown: 3 sets of 10-12 reps
• Bench Press: 3 sets of 8-10 reps
• Incline Dumbbell Press: 3 sets of 8-10 reps
• Incline Dumbbell Flye: 3 sets of 10-12 reps
• Butterfly: 3 sets of 10-12 reps
• 30 minutes of HIIT Cardio

Day 3:

• 30 minutes HIIT Cardio

Day 4: Shoulders/Abs

• Dumbbell Shoulder Press: 3 sets 8-10 reps
• Upright Row: 3 sets of 8-10 reps
• One Arm Cable Lateral Raise: 3 sets of 10-12 reps
• Bent Over Lateral Raise: 3 sets of 10-12 reps
• Decline Crunch: 3 sets of 12-15 reps
• Oblique Crunch: 3 sets of 12-15 reps

Day 5: Biceps/Triceps

• Alternating Dumbbell Curl: 3/8-10
• Cable Curl: 3 sets of 10-12 reps
• EZ Bar Preacher Curl: 3 sets of 10-12 reps
• Smith Close Grip Bench Press: 3 sets of 8-10 reps
• Tricep Pushdown: 3 sets of 10-12 reps
• Triceps Extension: 3 sets of 10-12 reps

Day 6 And 7: Rest

Suggestions For Others

Throughout this 10-week transformation, I learned a lot about goals. You have to keep in your head and your heart what you are trying to achieve, and not let ANYTHING stand in your way. Never make excuses, never cheat yourself.

You can do anything you set your mind to. I thought that there was no way I could ever do what I did in 10 weeks, but thought to myself 'I'll just give it 110%, and at least I will know I gave it my all.' You will really be amazed at what some clean eating, exercise and setting goals for yourself will do!

Click To Enlarge.
You Really Can Do Anything You Set Your Mind To.

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