Bodybuilding.com - Shelley Bush - Female Transformation Of The Week

Shelley has always tried to be healthy and active by doing aerobics. However when her class was cancelled she started lifting weights and fell in love with the pain. See how see she lost 15 lbs and 10% body fat right here!

Female Transformation Of The Week - Shelley Bush.

By: Shelley Bush

Before
125 lbs

After
110 lbs

Vital Stats

Name: Shelley Bush
Email: shellz128@hotmail.com

Before:
Weight: 125 lbs
Body Fat: 20%

After:
Weight: 110 lbs
Body Fat: 10%

Why You Got Started

I have always been somewhat aware of my weight and my nutrition, probably since I was 12. I grew up in a healthy house - everyone in my house eats nonfat and low fat foods. I pretty much started working out aerobically in junior year of high school.

I joined an aerobics class and slowly started working out more and more. Eventually it became part of my life - get out of school, go to aerobics, come home. Well, my aerobics class soon got cancelled so I had to find something different. I joined the gym and started lifting weights.

The first week, I could barely move, every workout hurt more than anything I had ever done, but I fell in love with the pain! I could not have done most of this without my personal trainer. He helped me with all my workouts as well as my diet.

Click Image To Enlarge.
Shelley Bush, Before & After.

How I Did It

I made going to the gym part of my life, it wasn't something that I could do, it was something I HAD to do by my own choice. I started working out 5 days a week, with weights and cardio. I changed my diet all around, instead of eating 3 times a day, I eat 5 times a day, I cut all the sugar out of my diet except for weekends, and replaced it with chicken, rice, yams, veggies, and fruit.

Click Image To Enlarge.
Shelley Bush.

Supplements

Whey protein- found I was allergic to optimum whey, so I use elite whey.
Glutamine- 5 grams daily
Creatine
Multivitamin- 2 a day usually
Vitamin C- between 1000-3000 mg
Flaxseed oil, fish oil, 3, 6, 9

Sample Week Of Diet

My diet changed a lot through the 15 week period, however, it was the same all through the week. My veggies consisted of broccoli, cauliflower, asparagus, spinach, and green beans.

Meal 1: 2 scoop protein shake, 1/2 cup rice, 1/2 banana
Meal 2: 6 oz chicken 6 egg whites, veggies
Meal 3: 8 oz chicken, veggies 1/2 cup rice (pre workout)
Meal 4: (post workout) 6 oz chicken, veggies
Meal 5: 2 scoop protein shake

Sample Week Of Training

Monday: Chest

Incline dumbbell press- 3 sets of 10-12 reps
Flat bench press- 3 sets 10-12 reps
Dumbbell flyes- 3 sets 10-12 reps

print Click Here For A Printable Log Of Monday.

Tuesday: Back

Pull ups- 3 sets 8-10 reps
Seated rows- 3 sets 10-12 reps
Bent over rows- 3 sets 10-12 reps
Lat pull down- 2-3 sets 10-12 reps

print Click Here For A Printable Log Of Tuesday.

Wednesday: Thighs

Leg extension- 2 sets, 10-15 reps
Front squats- 3 sets 10-12 reps
Leg press- 3 sets 10-12 reps
Leg extension- 2 set till failure

print Click Here For A Printable Log Of Wednesday.

Thursday: Hamstrings & Shoulders

Leg curl- 2 sets 10-12 reps
Straight leg deadlifts- 3 sets 10-12 reps
Leg curl- 12 sets till failure
Arnold press: 3 sets 10-12 reps
Front lateral raise- 3 sets 12-15 reps
Side lateral raise- 3 sets 12-15 reps
Rear deltoids- 3 sets 12-15 reps

print Click Here For A Printable Log Of Thursday.

Friday: Biceps & Triceps

Dumbbell bicep curl- 3 sets 12-15 reps
Barbell bicep curl- 3 sets 12-15 reps
Dumbbell hammer curl- 3 sets 12-15 reps
Skull crushers- 3 sets 10-12 reps
Close grip bench press- 3 sets 10-12 reps
Dips- 2 sets 12-15 reps, 1 set till failure

print Click Here For A Printable Log Of Friday.

Suggestions For Others

Don't give up! If you give up, you will regret it. There was a time when I almost gave up, but I stayed strong and I'm glad that I did. Don't think you know everything, ask for help from someone who knows what they're doing and talking about, and when you see changes, don't get a big head, always try to keep your ego to toleration level. And hey, have fun! This is a hobby, not torture!