Female Transformation Of The Week - Veronica Marble.

Veronica started training in January '07 and tipped the scales at 178 pounds with 43.3% body fat. When she learned about that she said no more! Learn about her amazing journey and how she lost 50 pounds and 30% body fat in less than a year!

Before Before:
178 lbs
After After:
128 lbs

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Vital Stats
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Name: Veronica Marble
Email: naturesnappies@qwest.net

Before
Weight: 178 Lbs.
Body Fat: 43%
Size: 14/16

After
Weight: 128 Lbs.
Body Fat: 13%
Size: 2/4

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Why I Got Started
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When I started working out in January 2007 I tipped the scale at 178 pounds. My body fat was 43.3%!

After a body scan that revealed how completely out of control my BF% truly was - I literally cried! I had no idea that it was that bad. Miserable doesn't even begin to describe how I felt when I looked in the mirror! My self-worth, and self-esteem were at an all-time low.

Before
Enlarge Click Image To Enlarge.
I Had No Idea
That It Was That Bad.

I zoned in, and said "NO MORE!" I made the decision that 5 seconds of pleasure from food was not worth the forever on the hips! Having a little extra time in the day for other things, was not worth missing time at the gym. "You will never regret going - you will only regret NOT going" became one of my mottos!

Then there were the excuses ...

  1. I have small children.
  2. I can't get to the gym.
  3. I don't have the time.

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How I Did It
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So I started getting up before everyone else in the house so that I was back when everyone was starting to wake up (DH was, of course, home with the kiddos). I started to chip away at years of neglect. After 1 month I made friends with a girl at the gym who was training for a figure competition.

Seeing her go through the changes made me realize that I needed to have a goal, a solid reason to stay on track (amazing what the thought of an itsy-bitsy bikini, a stage and a few hundred people staring at you can accomplish). So I committed to the November show.

Before
Enlarge Click Image To Enlarge.
Veronica Marble.

I knew that I was going to need some help if I was going to get there in time. So in July, at 157 pounds and 28% body fat, I signed up with a nutritionist at Max Muscle. The trainer gave me meal plans, and a workout regimen to follow.

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Supplements
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Xtend

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Sample Week Of My Diet
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My diet is boring and predictable, but it makes my body operate like a lean mean machine. I did 3-4 days on the low carb meal plan, then 1 day on the medium carb plan.

dot Low Carb Meal Plan dot

Breakfast Quantity Protein Carbs Fat Calories
Blueberries 0.25 cup 0.27 5.36 0.12 21.09
Max Pro 2 scoops 50 2 3 218
Strawberries 0.25 cup 0.25 2.25 0 15

AM Snack Quantity Protein Carbs Fat Calories
Egg Whites 4 14 1.2 0 68
Whole Eggs 2 13.4 2.6 14.6 200
Mushrooms 0.5 cup 1.08 1.15 0.12 7.7
Red/Green Peppers 0.25 0.70 4.8 0.1 20

Lunch Quantity Protein Carbs Fat Calories
Chicken Breast 4 oz 26 0 1.6 124
Almonds 0.25 cup 4.89 4.54 11.65 132.94
Salad/Tomato/Onion 1 1.3 9.5 0.4 49
Balsamic Vinegar 1 tbs 0.08 2.72 0 14.08

PM Snack Quantity Protein Carbs Fat Calories
Chicken Breast 4 oz 26 0 1.6 124
Almonds 0.25 cup 4.89 4.54 11.65 132.94
Salad/Tomato/Onion 1 1.3 9.5 0.4 49
Balsamic Vinegar 1 tbs 0.08 2.72 0 14.08

Dinner Quantity Protein Carbs Fat Calories
Asparagus 0.5 cup 2.16 3.7 0.20 19.8
Lean Beef 5 oz 30.08 0 11.75 233.89

Evening Snack Quantity Protein Carbs Fat Calories
Max Pro 1 scoop 25 1 1.5 109
Smooth Peanut Butter 2 tbs 8 6 16 210

dot Medium Carb Meal Plan dot

Breakfast Quantity Protein Carbs Fat Calories
Banana 1 1.2 26.7 0.6 105
Calcium 1 0 0 0 0
CLA 1 0 0 1 9
Flax Oil 0.5 tbs 0 0 7 63
Multivitamin 1 0 0 0 0
Max Pro 1.5 scoop 37.5 1.5 2.25 163.5

AM Snack Quantity Protein Carbs Fat Calories
Blueberries 0.5 cup 0.55 10.72 0.24 42.18
1% Cottage Cheese 1 cup 28 6.2 2.3 164
Strawberries 0.5 cup 0.51 5.84 0.23 24.32

Lunch Quantity Protein Carbs Fat Calories
Chicken Breast 3 oz 19.5 0 1.2 93
Cinnamon 1 tsp 0.3 5.4 0.2 18
CLA 1 0 0 1 9
Flax Oil 1 tbs 0 0 14 126
Salad/Tomato/Onion 1 1.3 9.5 0.4 49
Splenda 1 0 0 0 0
Sweet Potato 0.5 cup 2.01 20.71 1.15 90
Balsamic Vinegar 1 tbs 0.08 2.72 0 14.08

PM Snack Quantity Protein Carbs Fat Calories
Flax Oil 0.5 tbs 0 0 7 63
Max Pro 1.5 scoops 37.5 1.5 2.25 163.5
Strawberries 1 cup 1.02 11.67 0.46 48.64

Dinner Quantity Protein Carbs Fat Calories
Asparagus 2 cups 9.2 15.2 1.2 88
CLA 1 0 0 1 9
Multivitamin 1 0 0 0 0
Salmon 4 oz 25.08 0 14 232

Evening Snack Quantity Protein Carbs Fat Calories
Max Pro 1 scoop 25 1 1.5 109
Smooth Peanut Butter 1 tbs 4 3.5 8.15 95

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Sample Week Of Training
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    Wednesday

      Stadium work

        30 minutes of sprints

        • Sprint from 50 yard line to the 40
        • back to the 50
        • out to the 30
        • back to the 50
        • out to the 20
        • back to the 50
        • out to the 10
        • Run like your running for you life to the 50, then rest until your heart rate comes down to 130 or so, then go again!

        30 minutes stadium

        • Fast feet up single steps
        • Fast tight down
        • Fast feet up (skip 1 step)
        • Fast tight down
        • Fast feet up (skip 2 steps)
        • Fast tight down

        Rest until your heart rate comes down to 130 or so, then go again!

    Friday

      Stadium work

        30 minutes of sprints

        • Sprint from 50 yard line to the 40
        • back to the 50
        • out to the 30
        • back to the 50
        • out to the 20
        • back to the 50
        • out to the 10
        • Run like your running for you life to the 50, then rest until your heart rate comes down to 130 or so, then go again!

        30 minutes stadium

        • Fast feet up single steps
        • Fast tight down
        • Fast feet up (skip 1 step)
        • Fast tight down
        • Fast feet up (skip 2 steps)
        • Fast tight down

        Rest until your heart rate comes down to 130 or so, then go again!

    Sunday

      Rest

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Suggestions For Others
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DON'T GIVE UP! The body will do what the mind tells it too! In the words of Arnold - "The mind will fail long before the body." Don't let it. In life, if you want something different, you better get off your tail and do something different! Don't neglect your diet. Diet is 80-90% of your results. There is no point in working your tail off at the gym just to go get a Starbucks 1300 calorie drink after your done.

Before
Enlarge Click Image To Enlarge.
Veronica Marble.

It was a great deal of work, but in the end I really am a completely different person. I carry myself higher, I have confidence, and for the first time in my life I am able to assert myself and not just be along for the ride. Life is good as a healthy, and strong female - life is good! Thank you Mark Bozza of Max Muscle, Tempe, Ariz. Thank you for helping me find me!



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