By: Over 40 Transformation Of The Week

Before: 203 lbs

After: 142 lbs

Vital Stats

Name: Regina Trolman
Email: reginatrolman@yahoo.com
Age: 45
BodySpace: TuffGirl

Before: January 2, 2007
Weight: 203 lbs
Bust: 40"
Waist: 36 ½"
Hips: 45"

After: May 5, 2008
Weight: 142 lbs
Body Fat: 23%
Bust: 38"
Waist: 27"
Hips: 38"

Why I Got Started

Everyone who's ever talked to me knows I have a love for Mixed Martial Arts. I was at the fights one night and after a few too many drinks mentioned to a friend that I would love to get in shape like the guys who fight. The friend I was with that night turned out to become my trainer and ended up being one of my best friends in the world! Marty Holmes has been such an influence; I can't imagine this journey without him!

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Regina Trolman's Progress.

There were days when I cursed him and days when I cried and days when I didn't want to get out of bed to meet him at the gym, but If I hadn't I would still be 203+ pounds.

How I Did It

It wasn't easy. It took a lot of drive. It took a lot of desire to not be the "fat girl" anymore. I was coming up on my 45th birthday and I could barely make it up the 3 flights of stairs to our apartment without feeling like I was dying.

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It Took A Lot Of Drive.

My mom was beginning to worry about me with all the meds I was taking for blood pressure and cholesterol, and all other assorted middle age illnesses. I made a deal with myself that I needed to get off all that "cr@p" and start eating right and living right.

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Regina & Her Trainer, Marty Holmes.

I cleaned up my eating. I was already a vegetarian, so I cut out all the greasy, fried, fast food. I ended all the snacking and daily soft drinks, cut down on the beer at night and made a simple eating plan for myself.

Supplements

• Weight Conscious Vitamins
• Vitamin B
• Choline & Inositol
• Omega 3
• Vitamin E
• Vitamin A

Diet

My diet was kind of boring, I ate the same thing day in and day out for about 6 months until I was able to control my appetite. I have a bit of an OCD personality, so this worked. Finally I got tired of it and then I was able to make sensible food choices.

Breakfast:
• 8 oz. Orange Juice
• 1 scoop Soy Powder
• 1 Weight Conscious Vitamin
• 1 Vitamin B
• 1 Choline & Inositol

Arrival To Work:

• Fruit
• ¼ cup Almonds

Lunch:

• 1 cup Brown Rice
• 1 cup Broccoli
• ½ cup Green Soy Beans
• 1 Soy Patty
• 1 serving Fruit
• Water
• Green Tea Extract

Snack:

• ½ Cup Raw Almonds

Arrival At Home:

• 8 oz. Orange Juice
• 1 scoop Soy Powder
• 1 Choline & Inositol

Dinner:

• 2 cups Brown Rice
• 1 cup Broccoli
• 1 cup Cauliflower
• 2 Soy Patties
• 1 serving Fruit

Snack:

• ½ Cup Raw Almonds
• 8 oz. Orange Juice
• 1 scoop Soy Powder

Other Snack Options:

• Salad with light dressing
• Green Beans
• Carrots
• Broccoli
• Soy Patties

Training

Here's what Marty (my trainer) wrote out for me! We workout 5 days a week Monday - Friday!

Warm-ups

Warm-ups are performed based upon the body part being exercised that day. Each day before the workout is 10 minutes of cardio: treadmill, stairmaster

Arms (2.5 lbs Weight):

• Curls (2 sets of 10)
• Kick-backs (2 sets of 10)
• Overhead press (2 sets of 10)

Chest & Shoulders (2.5 lbs Weight):

• Dumbbell bench press (2 sets of 10)
• Rotator cuff (2 sets of 10)
• Standing Military Press (2 sets of 10)

Legs:

• Incorporated with cardio

Lats & Traps:

• Rotator cuff (2 sets of 10)
• Lat pulldowns (2 sets of 10)
• Shrugs (2 sets of 10)
• Military press (modified, 2 sets of 10)

Basic Schedule:

Monday: Chest & Shoulders
Tuesday: Arms
Wednesday: Legs
Thursday: Arms
Friday: Lats & Traps

Basic Workout

Pyramids, drop-sets, compound, "prison" sets are incorporated to change up fatigue level and includes weight increases/decreases. This is dependent upon my schedule (whether we are working on toning or building) which usually incorporates a toning cycle and building cycle. Most workouts are performed with dumbbells to incorporate other muscle groups.

Arms:

• Standing EZ Curl (20 - 50 lbs)
• Seated Tricep Press (10 - 20 lbs)
• Incline Dumbbell Curl (10 - 30 lbs)
• Kickbacks (5 - 15 lbs)
• Cable Curls (10 - 50 lbs)
• Concentration Curls ("prison", 15,10,5 in succession 3 sets)
• Hammer Curls ("prison", 15,10,5 in succession 3 sets)
• Seated Tricep Press (30 - 70 lbs)
• Pull-ups
• Dips

Click Here For A Printable Log Of Arms.

Legs:
• Lunges
• Hops
• Leaps

Click Image To Enlarge.
Hops.

Video Guides:  Windows Media - MPEG

Click Image To Enlarge.
Leaps.

Video Guides:  Windows Media - MPEG

Click Here For A Printable Log Of Legs.

Chest/Shoulders:
• Flat bench (10 - 30 lbs)
• Incline bench (10 - 30 lbs)
• Decline bench (10 - 30 lbs)
• Push-ups (3 - 10)
• Front dumbbell raise (3 - 10 lbs)
• Side Laterals (3 - 10 lbs)
• Arnold Military Press ( 3 - 10 lbs)
• Standing Military (45 lbs bar)

Click Here For A Printable Log Of Chest/Shoulders.

Lats/Traps:
• Assisted Pull-ups
• Rows (40 - 70 lbs)
• Lat Pulldown (10 - 70 lbs)
• Dumbbell shrugs (30 - 40 lbs)
• Upright barbell rows (10 lbs plate)
• Overhead Press (45 lbs bar)
• Seated cable row (35 - 45 lbs bar)

Click Here For A Printable Log Of Lats/Traps.

Suggestions for Others

Blog! Blogging gives you a release! Seek the support of friends and family. I let my husband and my brother, my mother and several friends have access to my blog so that they could see what I was doing and how I was progressing. That made me accountable for my mission!

Find a great trainer and/or workout partner. Get someone who will push you! There is no way in this world I could have done this alone! Marty has been the best. I love him! He calls me "Tank" during my workouts, because the "Tank" keeps on rolling!

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The Tank Keeps On Rolling!

You Could Be Our Next Transformation Of The Week!

Male Transformations. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!

Female Transformations. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again!

over40transformations@bodybuilding.com

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