Bodybuilding.com - Female Transformation Of The Week - Cindy Pettit

Printable page

Did you know?
Don't depend on anyone else to motivate you, motivate yourself with results!

Cindy had a friend who was getting married, and she wanted to get in shape to fit the dress size that she would look good in. So she cleaned up her diet and began training. Learn how she lost 65 lbs right here...

Female Transformation Of The Week - Cindy Pettit

By: Female Transformation Of The Week

Before:
220 lbs

After:
155 lbs

dot
Vital Stats
dot

Name: Cindy Pettit
Email: cindypettit@getgoodnfit.com
Height: 5'7"

Before:
Weight: 220
Body Fat: 34%

After:
Weight: 155
Body Fat: 22.8%

dot
Why I Got Started
dot

I got started because a friend was getting married and I didn't want to wear the size of dress that I needed. I didn't want to be the "fat chick" in the wedding party.

Click Image To Enlarge.
Cindy Pettit.

dot
How I Did It
dot

I started with changing my diet and a circuit training program. I have since advanced to cardio with strength training. I use whey protein, a fat burner and a joint supplement.

Click Image To Enlarge.
Cindy Pettit.

dot
Diet
dot

Meal 1:

1 cup oats
1 pk splenda
½ banana

Meal 2:

2 scoops vanilla whey protein
5 ice cubes
6 oz fat free organic milk
1 tablespoon peanut butter

Meal 3:

Meal 4:

Apple
¼ c almonds/cashews/walnuts

Meal 5:

Meal 6:

dot
Training
dot

Sunday

45 minutes cardio

Click Here For A Printable Log Of Sunday.

Monday

35 minutes cardio
Concentrated Curl: 20 lbs, 3 x 10
Single Tricep Raise: 15 lbs, 3 x 10
Hammer Curls: 15/15 lbs, 3 x 10
Bench Dips: 3 x 12
Shrugs: 35 lbs, 3 x 10
Lateral Raise: 10/10 lbs, 3 x 10
Pullups: 3 x 8
Dumbbell Press: 15/15 lbs, 3 x 10
Front Raise: 10/10 lbs, 3 x 10
Decline Crunch: 3 x 12
Decline Oblique Crunch: 3 x 12

Click Here For A Printable Log Of Monday.

Tuesday

45 minutes cardio

Click Here For A Printable Log Of Tuesday.

Wednesday

35 minutes cardio
Reverse Lunges: 20/20 lbs, 3 x 16
Calf Raise: 15/15 lbs, 3 x 10
Bench Step Ups: 15/15 lbs, 3 x 16
Abductor Machine: 70 lbs, 3 x 10
Adductor Machine: 40 lbs, 3 x 10
Leg Curl: 45 lbs, 3 x 8
Barbell Squats: 3 x 10
Side Bridge: 8 lbs, 3 x 6

Click Here For A Printable Log Of Wednesday.

Thursday

45 minutes cardio

Click Here For A Printable Log Of Thursday.

Friday

35 minutes cardio
Incline Flies: 10/10 lbs, 3 x 10
Reverse Flyes: 8/8 lbs, 3 x 10
Incline Dumbbell Press: 10/10 lbs, 4 x 10
Bent Over Barbell Rows: 10/10 lbs, 3 x 10
Deadlift: 15/15 lbs, 3 x 10
Lat Pull Down: 70 lbs, 3 x 10
Decline Crunch: 3 x 12
Decline Oblique Crunch: 3 x 12

Click Here For A Printable Log Of Friday.

dot
Suggestions For Others
dot

Drink at least 64 oz water daily. Eliminate processed foods from your diet. Don't depend on anyone else to motivate you, motivate yourself with results! On the days you don't want to work out or want to eat junk ask yourself, "How bad do I want it?".