By: Over 40 Transformation Of The Week

Before: 137 lbs

After: 114 lbs

Vital Stats

Name: Sundie Garrison
Email: dwg77777@yahoo.com
Age: 44

Before:
Weight: 137 lbs
Body Fat: 21%

After:
Weight: 114 lbs
Body Fat: 10%

Why I Got Started

After a soccer accident last year I had to have emergency surgery on a ruptured disc in my back. I was worried that if I did not get in top shape that I would not be able to do all the things I love to do and stay active as I grow older. I cannot stand the thought of just sitting around and watching life pass me by. I have always been very active and wanted to keep it that way.

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How I Did It

I started on Body For Life over 2 years ago which taught me the fundamentals of how to eat right. I had the exercise part down it was just the eating I needed a little help on.

Click To Enlarge.
Body For Life Taught Me The
Fundamentals Of How To Eat Right.

The more I did BFL the more I wanted more and more so I hired an online trainer who cleaned up my diet even more and helped me change up my workouts. I did that for about 6 months before hiring a local trainer to help me so I could compete in my first bodybuilding competition. She helped me more than anyone else with a weekly consultation and being able to still workout at home. I love being able to get up before work and get my workouts in. It gives me the energy to face my day as an Elementary Physical Education teacher.

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I use a journal to log all my workouts in so I can manage the goals I set for myself. By eating 5-6 small meals a day and incorporating my weightlifting and cardio I was able to change my body completely. I am currently 2 weeks out from my first NPC show.

Supplements

• Multi-vitamin
• Whey protein Isolate
• CLA
• Glutamine
• Eas Catapult

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Diet

Meal 1:

• Protein Shake
• ½ cup oatmeal

Meal 2:

• 1 cup cottage cheese
• 1 cup strawberries

Meal 3:

• 4 oz chicken
• 1 cup brown rice
• 1 cup veggies

Meal 4:

• 4 oz turkey
• 1 cup veggies
• 1 sweetpotato

Meal 5:

• 5 oz lean red meat
• 1 cup veggies

Meal 6:

• 6 oz fish
• 1 cup veggies

I would drink 1 to 1.5 gallons of water per day.

Training

My training consisted of 3 wt training days and 3 HIIT (high intensity interval training) cardio sessions.

*Each of these exercises where done immediately after the last set of the first exercise for each muscle group. I would hit muscle failure on my last rep. I would increase my weight with each set except for the last set of 12 for the first exercise.

Day 1: Upper Body Workout:

Chest

• Inclined Dumbbell Press 5 x 12,10, 8, 6,12
• Dumbbell Flyes 1 x12

Back
• Dumbbell Rows 5x 12,10, 8, 6,12
• Assisted Pullups 1x 12

Shoulders
• Dumbbell Presses 5x 12, 10,8, 6,12
• Lateral Raises 1 x 12

Biceps
• Dumbbell Curls 5 x 12, 10, 8, 6, 12
• Standing Dumbbell curls 1 x 12

Triceps
• Dumbbell kickbacks 5x 12, 10, 8, 6, 12
• Skull Crushers 1 x 12

Click Here For A Printable Log Of Day 1.

DAY 2: (HIIT CARDIO):

5 minute warm-up, 20 minutes of HIIT cardio (running on the treadmill) and a 5 minute cool down. Each session consisted of 4 min interval training for a total of 5 sessions. Each minute, I would increase my speed.

Day 3: Lower Body:

Quads

• Leg press 5x 12, 10, 8, 6, 12
• Squats 1 x 12

Hamstrings
• Lunges 5x 12, 10, 8, 6, 12
• Leg Curls 1 x 12

Calf
• Seated Calf raises 5x 12, 10, 8, 6, 12
• Standing Calf raises 1 x 12

Abs
• 200 crunches 3 x week

Click Here For A Printable Log Of Day 3.

Day 4: HIIT Cardio:

5 minute warm-up, 20 minutes of HIIT cardio (running on the treadmill) and a 5 minute cool down. Each session consisted of 4 min interval training for a total of 5 sessions. Each minute, I would increase my speed.

Day 5: Upper Body Workout (same as Day 1)

Day 6: HIIT Cardio (same as day 2)

Day 7:

I would repeat this same workout the following week but would start with LBWO. I would change things up about every 4 weeks on my weight training. Cardio would remain the same every week.

Suggestions for Others

Stick with it! So many people give up before getting the results they are looking for. It just takes dedication and good preparation.

Click To Enlarge.
Stick With It!

Buy a cooler and lots of plastic containers. Make your food ahead of time and keep your cooler packed. I never leave home without mine but that way I know that I am always prepared.

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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