Bodybuilding.com - Female Transformation Of The Week - Wendy Noggle.

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Did you know?
Once I started following a clean diet and supplements, it came all together with in a few weeks.

Wendy was always in the gym training but when she found out what her cholesterol levels were she knew change was in order. Learn how she lost 22 lbs, lowered her body fat, and more right here!

Female Transformation Of The Week - Wendy Noggle.

By: Wendy Noggle

Before:
130 lbs

After:
108 lbs

Vital Stats

Name: Wendy Noggle
Email: Wendy.Noggle@umb.com
BodySpace: Wendy

Wendy Before:
Height: 5'1"
Weight: 130 lbs
Body Fat: 24%
Cholesterol: 255
TG: 144
HDL: 75
LDL: 179

Wendy After:
Weight: 108 lbs
Body Fat: 14%
Cholesterol: 148
TG: 69
HDL: 75
LDL: 54

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Why I Got Started

My place of employment held a health assessment day - They ran our body fat and cholesterol numbers. I was shocked when they handed me my numbers. I thought, are you sure this is me? I was training in the gym every day, but I was still nowhere near where I thought I should be. I felt that despite all of my efforts I did not even LOOK like I worked out in a gym.

How I Did It

I wanted to hire a trainer but being a single mother I knew that was not an option. I heard about Bodybuilding.com and that's where it all started. I began reading articles on nutrition, supplements and workout plans. WOW!! Once I started following a clean diet and supplements, it came all together with in a few weeks.

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Wendy Noggle.

Supplements

Multi-vitamin
Fat loss (in the morning, pre-cardio and in the evening, pre-weights)
Protein shake (for two meals)
Fish oil (with lunch and dinner)

Diet

Meal 1: 4 Egg whites, oatmeal, fruit
Meal 2: Protein Shake
Meal 3: Chicken (3.5oz) 1/2 cup Brown Rice, Baby Spinach
Meal 4: Protein Shake
Meal 5: Chicken (4.0oz) 1/4 cup Brown Rice, Baby Spinach
Meal 6: Protein Bar (only if hungry) Pure Protein Bar

Sample Workout Week

Monday & Friday: Legs:

Leg Extension: 3 sets, 20 reps
Leg Press: 3 sets, 20 reps
One-leg Curl: 3 sets, 10 reps
Seated Calf: 3 sets, 30 reps

print Click Here For A Printable Log Of Monday & Friday.

Tuesday & Thursday: Chest/Triceps/Biceps:

Bench: 3 sets, 12 reps
Incline Press superset with Incline flyes: 3 sets, 8 reps
Dips: 3 sets, 15 reps
Pushdown Triceps: 3 sets, 20 reps
Kickbacks: 3 sets, 15 reps
Hammer Curls: 3 sets, 15 reps
Curls: 3 sets, 15 reps

print Click Here For A Printable Log Of Tuesday & Thursday.

Wednesday: Shoulders/Back/Ab's:

Pull Ups: 3 sets, 10 reps
Pull Down: 3 sets, 10 reps
Seated Row: 3 sets, 12 reps
Military Press: 3 sets, 10 reps
Shrugs: 3 sets, 20 reps
Lateral Raise: 3 sets, 15 reps
Rear Delt Raise: 3 sets, 12 reps
Swiss Ball: 3 sets, 15 reps
Wheel Roll: 3 sets, 10 reps
Bicycle Crunch: 3 sets, 15 reps

print Click Here For A Printable Log Of Wednesday.

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Wendy Noggle.

My cardio is always done in the morning before meal one. I either do 45 minutes on the treadmill at a 10%-15% incline at a speed of 3.0-3.5 or HIT training on the treadmill for 20.

I became a single mom very early in life. From that time, I knew that my number one responsibility was my daughter. I worked my way up in the finance world from an entry level teller to assistant manager and the top producer in the company. The hard work paid off and I was able to provide a wonderful life for my daughter and me.

I am at a point now, however, with my daughter in high school and looking toward college to make some changes in my life; changes that I wasn't able to make until now. My heart and soul have always been in Health and Fitness. I am now at a point in my life where I can follow my heart and pursue those goals that I previously had to set aside.

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Wendy Noggle.

It is my hope that eventually I will be able to help guide other women onto the path that I have found; to show them that it is possible to have a career and a family and still achieve the fitness goals they desire. Thank you Bodybuilding.com!

Wendy Noggle's Son Jayden Sporting A Bodybuilding.com Shirt

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Wendy Noggle's Son Jayden Sports
His Bodybuilding.com Shirt.

An Extra Thank You!

I can't forgot to mention two people that really helped me along the way: Tony Claiborne helped me with my training as much as he could and Ann Claiborne helped me with my diet!