Weight: 145 lbs.
Body Fat: 27-29 %
Waist: 32 inches
Hips: 41 inches
Chest: 36 inches
Weight: 109 lbs.
Body Fat: 12%
Waist: 25 inches
Hips: 34 1/2
Chest: 32 inches
Why I Got Started
I had low self esteem due to weight gain during High School, which continued into my first two years of military service (with the Air Force). Finally one day I got tired of complaining and decided it was time to step up and take care of it.
I started out by doing cardio everyday and using the Atkins diet; which only made me smaller, softer and flabbier. In March of 2005 I got deployed and luckily met a female sergeant who was getting ready for a bodybuilding competition; intrigued I asked her for advice on toning up and losing weight.
She got me started on this path and I soon fell in love with the physical and mental results. In February 2006 I competed in the 2006 US Force Europe Power Lifting Championship where I took first place in the 56kg weight class; before doing the competition I had no idea how powerful I was (I am not a very big girl so I was surprised).
I recently competed at the 2006 U.S. Forces Europe Bodybuilding and Figures Championship put on by MWR and INBF (Darmstadt Germany). I placed second in the Woman's Short Figures class; I enjoyed the experiences of both Power Lifting and Bodybuilding/Figures competing and hope to do power lifting on my off season to prepare for bodybuilding.
How I Did It
I began by first evaluating my diet; Atkins was not doing me any good so I had to learn how to eat properly (changing to wheat instead of white bread, eating veggies, protein and drinking water and eating every three hours); next I set goals (long-term and short-term) and took pictures (I cried when I saw the first photos, but that only motivated me to continue). Then I learned how to properly lift weights (starting out with light weight until I got my form down).
Four weeks after I started my program I took pictures again and this time I was pleased with what I saw; from then on weight training and eating healthy has been a serious part of my lifestyle.
Sample Week Of Diet
- Egg whites (4-5)
- 1/2 cup of plain oatmeal sweetened with Splenda and sometimes topped with sliced almonds
- One cup of black coffee with Splenda
- 2 scoop protein shake with peanut butter
- Almonds or a Granny Smith Apple
- Chicken, fish or turkey
- Medium salad or other colorful veggies with vinegar and oil
- Crystal Light or Diet V8 Splash (only 10 calories per serving!)
- Two plain rice cakes
- 2 scoop protein shake and Granny Smith Apple or scoop of peanut butter (depending on my fat intake by this point).
- Or a Carb Select Protein plus Power Bar (I usually try to keep it to once or twice a week).
- chicken, fish or turkey with veggies and vinegar
If there ends up being a sixth meal I will usually keep it light:
3 egg whites or one scoop protein shake.
By the sixth meal I am usually ready to go to sleep.
Sample Week Of Training
I usually like to do three days on and one day off with my work out; in the past I have also done three on, one off, one on and one off and start over (it sounds weird but you get plenty of rest and plenty of exercise). If I am in a three and one schedule I will do weight training on the first two days and reserve the third day for cardio only; on my days off if I feel good I will usually do some light cardio.
I try to hit cardio at least 5 times per week for 45 min each session. Every 5 weeks I change up my routine to keep my body guessing and to keep me from getting bored. The following are some exercises I like to do; when I started out I did three sets of 12-15 reps, as I progressed I would do four sets of 8-10 (increasing the weight a little every week):
- Wide-grip pulldowns
- Low rows
- One-arm dumbbell rows
- Close-grip pulldowns
- Back extensions with weight
- Back extensions without weight (on the bench)
- Good mornings
- Bench press
- Dumbbell press
- Upright chest press (machine)
- Flies (dumbbell and machine)
- Hip ab/adductors (machine)
- Leg extensions
- Hamstring curls
- Stiff-legged dead lifts (dumbbells)
- Glute Kick Backs
- Hammer curls
- Dumbbell curls
- Preacher curls
- Reverse grip cable curls
- Incline dumbbell curls
- Overhead triceps extensions (dumbbell)
- Cable pulldowns (over and under grip)
- Triceps kickback (w/dumbbells)
- Triceps dips with body weight
- Cross chest triceps extension
- Shoulder press (machine or dumbbells)
- Side Lateral raises (dumbbells or machine)
- Front lateral raises (dumbbells)
- Seated rear deltoid with dumbbells
- Ab twist
- Crunches, weighted and non weighted (mix it up); use the stability ball for more of a challenge
- Obliques: Side crunch with weight and without
Suggestions For Others
It is scary starting something new (you may even feel "goofy"), but you have to be able to see past the beginning stages of working out. Do not expect too much in the first couple weeks; you have to stick to it and in time you will see the results and everyone else will too.
You are the only one that can change your physique and overall health; no one or no thing can do it for you. So if you are sitting at your computer or TV wishing you were "thinner" or more "toned", then GET up and do something about it. You are stronger both mentally and physically then you know; the worst thing that could happen is you will end up looking and feeling great! (So really there is NO excuse.) How do you know what you are capable of doing if you don't even try?
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You Are The Only One
Who Can Change Your Physique.
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