Name: Tina Levinski

Email: tinalevinski@gmail.com

Bodyspace: Advitam

Before: Age: 23 Height: 5'3" Weight: 128 lbs Body Fat: 22% Waist: 28" Hips: 33" Thighs: 20"	After: Age: 23 Height: 5'3" Weight: 110 lbs Body Fat: 16.5% Waist: 25" Hips: 32" Thighs: 16.5"

Why I Got Started

We are responsible for creating building blocks for a sound foundation, and I want to sculpt a slender flexible body with the best interests of my 100-year-old booty.

I needed to challenge my mental capacity and put forth a concentrated effort to be in the "best shape of my life." I believe a lot of health problems and ailments are preventable with the right actions early on.

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We Are Responsible For Creating Building Blocks For A Sound Foundation.

How I Did It

I completely immersed myself in this positive "transformation" and eliminated all the discouragers/ temptations.

I signed up for Oxygen magazine, took weekly photos and started a blog to document everything I ate, learned, disliked and sent out weekly updates to all my friends.

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I Completely Immersed Myself In This Positive 'Transformation' And Eliminated All The Discouragers/Temptations.

Supplements

Morning:

• Life Essence Women's Formula Multivitamin: 2 tabs
• Organic Eggology 100% Egg Whites: 170g

Sip All Day:

• Scivation Xtend: 2-6 scoops

Pre-Workout:

• USPLabs Jack3D: 1 scoop

Post-Workout:

• John Scott's Nitro Glycocharge: 1 scoop
• VPX Zero Carb SRO Protein: 1.5 scoops
• Labrada EFA Lean Gold Omegas: 2 softgels

Diet

Meal 1:

• 170g Organic Eggology 100% Egg Whites
• 1/4 cup dry Oats with Cinnamon & Flax Seed

Meal 2:

• 100g boiled Chicken with course ground Mustard
• ¼ cup cooked Quinoa

Meal 3:

• 100g Tuna

Meal 4: Pre-Workout

• 100g Tilapia
• 1 cup steamed Kale with Vinegar

Meal 5: Post-Workout

• 1 scoop USPLabs Jack3D
• Cinnamon & Raw Ginger for digestion

Meal 6:

• 100g lean Red Meat
• 10 Almonds/Walnuts

Training

Day 1: Upper Power

• Barbell Bench Press: 5 sets of 5 reps
• Barbell Rows: 5 sets of 5 reps
• Military Press: 5 sets of 5 reps
• Barbell Shrugs: 5 sets of 5 reps
• Cardio: 60 min Stairclimber/Walking outside

Day 2: Lower Power/MMA

Morning:

• Muay Thai: 60 min
• Back Squat: 5 sets of 5 reps
• Stiff Leg Deadlift: 5 sets of 5 reps
• Standing Calf Raise: 3 sets of 15 reps

Night:

• Fight Fit MMA: 60 min

Day 3: Cardio

• Cardio: 30 min

Day 4: Hypertrophy Chest/Arms/MMA

For hypertrophy days never go to failure, always stop about 2 reps before failure.

• Dumbbell Incline Bench: 3 sets of 8-12 reps
• Barbell Close Grip Bench: 3 sets of 8-12 reps
• Dumbbell Flat Bench: 2 sets of 8-12 reps

Superset:

• Preacher Curls: 3 sets of 8-12 reps
• Standing French Press: 3 sets of 8-12 reps

Superset:

• Pushdowns: 3 sets of 8-12 reps
• Dumbbell Hammer Curls: 3 sets of 8-12 reps

• Cable Crossovers: 3 sets of 8-12 reps

Superset:

• Barbell Curl: 3 sets of 8-12 reps
• Unassisted Dips: 3 sets of 8-12 reps

• Fight Fit MMA: 60 min

Day 5: Hypertrophy Shoulders/Back/Traps

For hypertrophy days never go to failure, always stop about 2 reps before failure.

Superset:

• Dumbbell Shoulder Press: 3 sets of 8-12 reps
• Dumbbell Front Raise: 3 sets of 8-12 reps

Superset:

• Dumbbell One Arm Row: 3 sets of 8-12 reps
• Dumbbell Arnold Press: 3 sets of 8-12 reps

Superset:

• Unassisted Pullups: 3 sets of 5 reps
• Barbell Upright Row: 3 sets of 5-8 reps

Superset:

• Lat Pulldown (Wide Grip): 2 sets of 8-12 reps
• Dumbbell Shrugs: 2 sets of 8-12 reps

• T-Bar Row: 2 sets of 8-12 reps
• Cardio: 60 min

Day 6: Hypertrophy Legs/Calves

Superset:

• Stiff Leg Deadlift: 4 sets of 8-12 reps
• Weighted Walking Lunges: 4 sets of 20 steps

Superset:

• Hack Squat: 5 sets of 8-12 reps
• Standing Calf Raise: 5 sets of 8-12 reps

Superset:

• Leg Press: 4 sets of 10-15 reps
• Leg Extensions: 4 sets of 10-15 reps

Superset:

• Seated Leg Curls: 4 sets of 8-12 reps
• Seated Calf Raise: 4 sets of 8-12 reps

• Cardio: 60 min

Day 7: Cardio

• Cardio: 60 min

Suggestions For Others

Overall the best thing I learned was K.I.S.S. Old school I know, reading articles and being swamped by thousands of diet pills and programs is overwhelming - just eat simple, relish big thoughts and lift heavy.

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Just Eat Simple, Relish Big Thoughts And Lift Heavy.

Photographic Credit: Amanda Burgess

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