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Name: Emily Dafoe
Before:
After:
When I was in high school I was active with sports. On top of that I had a membership at the YMCA that I used mostly for cardio and some weight training, but very sporadically and I was ignorant when it came to weight training. I wanted to remain dedicated and transform my body, and I wanted to look ripped like the women I saw in the fitness magazines.
  Click Image To Enlarge.I Wanted To Look Ripped.
I never really knew proper form or even what exercises to do when it came to weight training throughout my teen years. It wasn't until I was 23 that I decided to get a membership at Goodlife and set up a personal training appointment. This gave me the motivation to get started and continue learning about the wonderful world of weightlifting/bodybuilding.
 Click Image To Enlarge.I Wanted To Remain Dedicated And Transform My Body. I kept asking questions and working out with people that would give me tips. I managed to get enough courage up to start working out alone and continued to excel in the weight room. People now know that the gym is part of my daily life. I workout 5-6 times per week and that I won't skip a workout unless I am really ill. It can be difficult working as an RN, shift work, but I manage to get to gym no matter what. Learning proper nutrition has helped me as well.
I follow the Anabolic Diet, less than 30g carbs throughout week mon-fri and carb up on weekends. I find this diet has worked for me and I do not have the ups and downs in energy like I did with a moderate carb diet.
10:00 AM
1:00 PM
3:30 PM
5:30 PM
7:00 PM
10:00 PM
Saturday: Carb Up Day
 Click Image To Enlarge.Emily Dafoe.
Deadlifts - 5 sets 15, 12, 10, 8, 6 reps T Bar Rows - 3 sets 12, 10, 8 reps Bent Over Dumbbell Rows - 3 sets 8-10 reps Close Grip Pulldowns - 3 sets 8-10 reps
Incline Dumbbell Press - 3 sets 8-10 reps Dumbbell Bench Press - 12, 10, 8 reps Dumbbell Flyes - 3 sets 10-12 reps 3 Abdominal Exercises
Leg Press - 5 sets 20, 15, 12, 10, 10 reps Barbell Squats - 3 sets 8-10 reps Hack Squats - 3 sets 15 reps Standing Calf Raises - 4 sets 20
Smith Machine Overhead Press - 4 sets 15, 12, 10, 8 reps Seated Bent Over Rear Delt Raise - 4 sets 10-12 reps Upright Cable Rows - 3 sets 10 reps Dumbbell Shrugs - 3 sets 10 reps
Dips - 3 sets 12-15 reps Skull Crushers - 4 sets 15, 12, 10, 8 reps Barbell Curl - 4 sets 15, 12, 10, 8 reps Dumbbell Curl - 3 sets 12, 10, 8 reps Preacher Curls - 3 sets 10 reps Seated Wrist Curls - 3 sets 15 reps
 Click Image To Enlarge.Emily Dafoe.
Stick with a plan. Reevaluate your plan often. Have positive thinking and when you are losing your motivation, take step back to try and understand the reason why you are losing your motivation. Take time out for yourself, you deserve it when you are giving your all while in the gym. Bust your @ss, work now and play later! I reward myself by taking time out to relax by getting a facial, massage, or just laying on the couch with my dogs and putting my feet up after a hard days work and killer workout.
 Click Image To Enlarge.Take Time Out For Yourself. 
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