Vital Stats

Name: Wendy Brown
Email: wendybrown@ymail.com

Before:
Age: 40
Weight: 227 lbs
Waist: 42"
Hips: 45"
Clothes Size: X-Large

After:
Age: 41
Weight: 145 lbs
Waist: 30"
Hips: 34"
Clothes Size: Medium

Why I Got Started

In 2007, when I visited my sister, she mentioned how unhealthy I was looking and that I should probably do something about it; I looked like a nasty giant to her. I was hurt by her words. If it wasn't for her harsh and hurtful words, I would never have thought of dieting and changing my lifestyle.

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I Was Hurt By Her Words.

How I Did It

After that day when I visited my sister, I got back home and asked mom to give me a gym gift certificate for Christmas 2007. She obliged with a 3-month membership with the stipulation that I actually use it. My brother was already a member and took me 2 nights per week.

I worked out for 3 full months with no change in weight, but I was feeling better. I just wasn't at my breaking point yet and was not prepared to give it my all. I continued my membership for the full year and decided that "just working out" would not effect my weight much so I decided to change my eating habits and lifestyle.

I got hold of several fitness magazines and surfed the Internet to learn about fat-loss nutrition and training. I learned as much as I could when I read along, I was willing to make a lifestyle change that I could handle for the rest of my life. I started counting my daily calories, learned about fiber and sodium and started counting those as well.

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I Was Willing To Make A Lifestyle Change.

I eventually increased my gym time to 5 nights per week, always doing cardio and weight training. I spend about 2 hours a night in the gym and I love it! I avoid late-night outings or suppers as much as I can to keep myself guilt-free and continue working hard.

Supplements

• S.A.N Tight Xtreme
• Whey Protein Powder

Diet

Meal 1:
• Whey protein shake
• Oatmeal
• Raisins

Meal 2:

• Grilled fish
• Brown rice
• Barbeque sauce

Meal 3:

• Sub sandwich

Meal 4:

• Grilled fish
• Brown rice
• Spinach

Meal 5:

• Low fat yogurt
• Fruits

Meal 5:

• Whey protein

Training

As for training wise, I train every body part once a week. All exercises are performed in a slow range of motion focusing on the form and contraction for the maximum pump. Each training session last around two hours which includes cardio.

Shoulders:
• Lateral Raises: 3 x 15-20
• Seated Dumbbell Press: 3 x 15-20
• Front Dumbbell Raises: 3 x 15-20
• Upright Barbell Rows: 3 x 15-20

Click Here For A Printable Log Of Shoulders.

Back:

• Lat Pulldown: 4 x 15-20
• Dumbbell Rows: 4 x 15-20
• Seated Cable Rows: 4 x 15-20
• Hyperextensions: 4 x 15-20

Click Here For A Printable Log Of Back.

Chest:

• Pec-Dec Flyes: 3 x 15-20
• Dumbbell Bench Press: 3 x 15-20
• Incline Bench Press: 3 x 15-20
• Dumbbell Pullovers: 3 x 15-20

Click Here For A Printable Log Of Chest.

Legs:

• Barbell Squats: 4 x 15-20
• Barbell Lunges: 4 x 15-20
• Leg Extensions: 4 x 15-20
• Leg Curls: 4 x 15-20
• Seated Calf Raises: 4 x 15-20

Click Here For A Printable Log Of Legs.

Arms:

• Triceps Pushdowns: 3 x 15-20
• Dumbbell Kickbacks: 3 x 15-20
• Barbell Curls: 3 x 15-20
• Concentration Curls: 3 x 15-20

Click Here For A Printable Log Of Arms.

Take things one day at a time. Set realistic goals to prevent disappointing yourself. Try to stay positive and motivated while losing weight.

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Take Things One Day At A Time.

over40transformations@bodybuilding.com

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