Bodybuilding.com - Transformation Of The Week - Angie Hills.

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Angie has a great meal plan that she is sharing as part of her transformation. Nutrition is a major factor in any training program.

Angie has always been active and interested in fitness but with the training came more junk food. With the help from a trainer she was able to change all of that. Read on to learn more...

Transformation Of The Week - Angie Hills.

By: Angie Hills

Before:
167 lbs
Week 1

After:
132 lbs
Week 15

Vital Stats

Name: Angie Hills
Email: angie.hills@shaw.ca
Week 1: 167lbs, size 10 dress size, caliper total (6 sites) 84mm
Week 15: 132lbs, size 3 dress size, caliper total (6 sites) 44mm
Total Loss: 45lbs, 7 dress sizes, 40mm.

Why You Got Started?

I have always been active and into fitness, but it seemed the more I worked out the more junk food I ate and this wasn't getting me anywhere. I would often read fitness magazine and browse fitness websites but I could only dream about of having a body like a fitness model. It wasn't until meeting my trainer (Nathan Harewood) that I gained the confidence and motivation I needed to make my dream a reality.

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My Trainer Helped Me To Find
My Confidence & Motivation.

How You Did It?

I was fortunate enough to have a trainer help me with my diet, training and motivation. I knew I had to get rid of all the junk and fast food immediately if I was going to achieve my "dream body." I started planning, portioning and pre-packing all of my meals. The hardest thing for me was cutting out the candy and sugar so I stocked up on sugar free chewing gum and fresh berries and I was ready to go.

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I Knew I Had To Get Rid Of The Junk Food.

Supplements

I made sure to take a multi-vitamin every day (this is very important). I would also take additional calcium and B-complex.

For supplements, I would used Udo's oil or Omega 3-6-9 capsules; I would use a herbal fat burner called Tight by SAN Nutrition and I also take protein powder (I like to mix chocolate and vanilla).

A Sample Week Of My Diet

Meal 1: 9:00am

1 egg
3 egg whites
1/4 cup dry oats
1/2 cup cottage cheese

Meal 2: 12:00pm

1/2 cup fat free yogurt
6 almonds
1 grapefruit

Meal 3: 3:00pm

3 oz lean meat
1 cup veggies (usually broccoli or California mixed veggies)

Post Workout Shake: 5:30pm

1 scoop protein Powder
1/2 scoop Gatorade powder

Meal 4: 6:00pm

3 oz lean meat
1 cup veggies

large garden salad with 3oz chicken breast and fat free dressing

Meal 5: 8:00pm

3 oz lean meat
1 cup veggies

Snacks:

Sugar free jell-o
Dairy Queen has a great Sugar Free Fudge Bar with only 40 calories
Carrots
Cucumber
Salad
Green tea
Granny Smith Apples (try to snack on these earlier in the day)
Watermelon
Protein bars (only have 1 per day...high in calories so you might want to cut in half and have half at a time)
Rice cakes with natural peanut butter and sugar free jam
Sugar free gum

A Sample Week Of Training

I would do weights with my trainer on Monday, Wednesday and Friday (1 hour each session).

Monday:

Monday we would work chest and back; my favorite chest exercise is the good old pushup and my favorite back exercise is chin-ups.

Wednesday:

Wednesday would be leg day; my favorite leg exercises are the lunge and sumo-squats.

Friday:

Friday is arms and shoulders; my favorite arm workouts are alternate incline dumbbell curl and tricep push-up's. My favorite shoulder exercise is the seated dumbbell press and side dumbbell lateral raises. We would usually perform each exercise at 4 sets of 15 reps (medium weight).

Cardio:

In addition to that I would do 45-60 minutes of cardio on Tuesday, Thursday and Saturday. Sunday I would rest.

Suggestions For Others

My suggestions for other would be to form a support group. Ask a friend or family member to work out with you; they will appreciate the benefits just as much as you. Tell people around you about your new eating and training plans and ask them for their support.

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Form A Support Group.

Make achievable, short term goals and reward yourself with a new item of clothing or a new CD when you achieve it. And last but not least, don't give up! If you fall of track one day, don't beat yourself up over it, acknowledge it and get right back on track!