Vital Stats
Name: Christine Wilson
Email: cplus007@gmail.com
Bodyspace: cplus007
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| Before: |
After: |
Why I Got Started
I was active but not consistent. I would go to the gym on and off. I was an amateur boxer and use to being active, but was really not that interested in weight training on a consistent basis.
My eating wasn't too bad; but I was only eating 2 times per day thinking I would lose weight. I relocated from Canada to the U.S. without family or friends for a work opportunity. I became depressed in the absence of my support circle.
I started to gain weight because I stopped working out all together. I wasn't eating healthy and was going through a mild depression. I wasn't feeling good about myself; and being isolated from my daughter and family took a huge toll on me.
I couldn't get out of my depression and at times felt like giving up on life. I was doing some research and read an article on fighting back when depressed. Exercise was one of the key components of fighting off depression. That was my way out.
So I told myself "Christine, it is time to re-claim your life." It was now or never.
Click To Enlarge.
Exercise was one of the key components of fighting off depression.
That was my way out.
How I Did It
I ate clean and ate 6 times per day, measuring my portions.
I also drank a lot of water, weight trained, and did cardio 5-6 times a week.
Click To Enlarge.
I ate clean and ate 6 times a day, measuring my portions.
Supplements
Morning:
- NOW MCT Oil: 15mg
- NOW Vitamin C,E and D: 1 serving each each
- NOW Eve Multi-Vitamin: 3 tabs
- NOW B-complex: 1-2 caps
- CLA: 1 cap
- St John's Wart: 1 cap
Once Morning, Once Afternoon:
- USPlabs OxyElite Pro: 2 tabs
After Morning Workout:
Once Daily:
- Fish Oil: 2 caps
Once to Five Times Daily:
- NOW Omega-3: 2 softgels
- NOW L-Carnitine: 2 caps with meal
- NOW Potassium Gluconate: 1 tab
60 minutes Prior to Bed time on Empty Stomach:
- NOW ZMA: 2 caps
Diet
Prior to Morning Cardio:
- ½ Grapefruit
- 16 oz Water
Snack:
- 4 Egg Whites
- 1 tbsp cream of Rice or ½ cup Oatmeal
Meal 1:
- 3 oz of Turkey rinsed
- 10 Almonds or ¼ cup Avocado
- 8 Asparagus Spears
Snack:
- 1/2 Grapefruit
- 2 plain Rice Cakes
Meal 2:
- 6 oz Tilapia
- 1/2 cup Green Beans
Meal 3:
- 3 oz Chicken
- 1/2 cup Quinoa, Brown Rice or Cous Cous
- 1/3 cup diced Roasted Red Pepper
Meal 4:
- 6 oz Tilapia
- 8 Asparagus Spears
Meal 5:
- 30g Nature's Best Isopure Protein
- 3 oz Yam
- 1 plain Rice Cake with 1 tsp of Honey
Meal 6:
- 4 Egg Whites
- 1 cup Green Beans
Before Bed (optional):
Training
I do Cardio for 30-45 minutes 4-5 days a week on an empty stomach in the morning, including walking, running, bike, and stairs.
Cardio in the morning is best. You burn more fat.
Day 1: Legs
- Leg Extensions: 4 sets and 15 reps
- Dumbbell Squat: 4 sets and 15 reps
- Ball Sumo Squat: 4 sets and 15 reps
- Leg Press: 4 sets and 15 reps
- Walking Lunges: 1 set 200 steps
- Seated Calf Raise: 4 sets and 15 reps
- Standing Calf Raise: 4 sets and 15 reps
Day 2: Chest/Back
- Cardio: 30 minutes on 15 incline on Treadmill, 3.8 RPMS, no hands
- Dumbbell Incline Press: 4 sets and 15 reps
- Dumbbell Incline Row: 4 sets and 15 reps
- Smith Machine Chest Press: 4 sets and 15 reps
- Lat Pulldown: 4 sets and 15 reps
- Cable Crossover: 4 sets and 15 reps
- Cable Low Row: 4 sets and 15 reps
Day 3: Cardio
Day 4: Biceps/Triceps
- Cardio: 30 minutes the Step Mill, interval training
- Incline Bench Spider: 4 sets and 10 reps
- Triceps Pushdown: 4 sets and 10 reps
- Rope Cable Curl: 4 sets and 10 reps
- Dumbbell French Press: 4 sets and 10 reps
- Smith Machine Close Grip Bench Press: 4 sets and 10 reps
- Barbell Biceps Curl: 4 sets and 10 reps
Day 5: Hamstrings/Glutes
- Dumbbell Stiff Leg Deadlift: 4 sets and 12-15 reps
- Seated Leg Curl: 4 sets and 12-15 reps
- Lying Leg Curl: 4 sets and 12-15 reps
- Single Leg Curl: 4 sets and 12-15 reps each
- Glute Kickback: 4 sets and 12-15 reps
- Cable Kickback: 4 sets and 12-15 reps
Day 6: Shoulders/Core/Calves
- Cardio: 1 hr Kickboxing
- Barbell Shoulder Push Press: 4 sets and 10 reps
- Incline Bench Reverse Flyes: 4 sets and 10 reps
- Rope Cable Front Raise: 4 sets and 10 reps
- Cable Flyes: 4 sets and 10 reps
- Dumbbell Seated Shoulder Press: 4 sets and 10 reps
- Ball Crunch: 4 sets and 10 reps
- Ab Machine: 4 sets and 10 reps
- Plank: 4 sets of 60 sec hold
- Seated Calf Raise: 4 sets and 10 reps
- Standing Calf Raise: 4 sets and 10 reps
Day 7: Cardio
Suggestions for Others
- Set realistic goals.
- Hire a professional.
- Check with your doctor first to ensure you medical condition is stable.
- Stay committed.
- Have 1 Cheat Day.
- Enjoy your workout.
- Celebrate your successes.
- Measure your food.
- Drink lots of water.
- Surround yourself with fitness people in the industry to keep you motivated.
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