Vital Stats
Name: Kimberlee Hric
Email: kghric@hotmail.com
Bodyspace: kimhric
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Before: |
After: |
Why I Got Started
I decided after having six children I really wanted my body back!
I was feeling depressed, uncomfortable in my own body, and very insecure.
Click To Enlarge. I decided after having six children I really wanted my body back.
How I Did It
I initially started by looking on Bodybuilding.com at all the awesome physiques there. Also seeing so many people overcoming their weight problems and reaching their goals really inspired me!
So I researched and hired a trainer to help me with my nutrition plan and exercise routine. Every 8 weeks or so my trainer changes things up so my body doesn't get used to the same thing.
I have decided that I eventually want to compete in figure!
Click To Enlarge. Seeing so many people overcoming their weight problems
and reaching their goals really inspired me.
Supplements
Once Daily:
- Barleans Omega Swirl: 1 tbsp
- Multivitamin: 1 tab
Twice Daily:
- VPX Liquid Clenbutrx: 3ml
Three Times Daily:
- MRM CLA: 1 cap (with meals)
- Jay Robb Whey Protein: 1 scoop
Bedtime:
- ON 100% Gold Standard Casein: 1 scoop
Diet
Meal 1:
- 4 Egg Whites
- 2 slices Ezekiel Toast or 1/3 cup Oats
- ½ cup Blueberries or Strawberries
Or if in a hurry
- 1 scoop Jay Robb Whey Protein
- 1 cup unsweetened Almond Milk
- 1 cup Strawberries
- ¼ cup Oats
Meal 2:
- 1 scoop Jay Robb Whey Protein with Water
- 1 Kiwi or Plum
Meal 3:
- 4 oz Sweet Potato
- 5 oz Chicken
- 2 cups Green Beans or 10 Asparagus Spears
Meal 4:
- 4 oz ground Buffalo or 99% Lean Beef
- Unlimited Green Beans or Asparagus Spears
Or
- 3 cups Salad with Tomatoes, Onions, Cucumbers, Carrots, and Balsamic Vinegar
- ½ Apple
Meal 5: Post Workout
- 1 scoop Jay Robb Whey Protein with Water
- 2-3 Rice Cakes
Meal 6:
- 5 oz Chicken or 99% lean Ground Turkey
- Unlimited steamed Broccoli, Green Beans or Asparagus
Meal 7:
- 1 scoop ON 100% Gold Standard Casein with 1 cup unsweetened Almond Milk
- 10 raw unsalted Almonds
Training
Day 1: Chest/Back/Abs Circuit
For all exercises, I rest 30 seconds between sets.
- Cardio: 40 minutes
Superset:
- Dumbbell Chest Press: 3 sets of 12 reps
- Lat Pulldown: 3 sets of 12 reps
- Butterfly: 4 sets of 15 reps
- Seated Close Grip Low Row: 3 sets of 15 reps
Superset:
- Assisted Pull-ups: 3 sets of 10 reps
- Pushups: 3 sets to failure
Superset:
- Bent-Over T-Bar Row: 3 sets of 12 reps
- Incline Dumbbell Chest Press: 3 sets of 12 reps
Abs Circuit #1 (completed 3x):
- Air Bike: 1 set of 45 seconds
- Crunch, legs on Ball or Bench: 1 set of 20 reps
- Decline Reverse Crunch: 1 set of 20 reps
- Russian Twist with Dumbbell: 1 set of 20 reps
Day 2: Total Body Circuit
- Standing Dumbbell Hammer Curls: 1 set of 20 reps
- Bent Over Tricep Kickbacks: 1 set of 20 reps
- Bicep Curl: 1 set of 20 reps
- Lying Dumbbell Tricep Press: 1 set of 20 reps
- Jump Squats: 1 set of 30 reps
- Squats (no weight): 1 set of 50 reps
Rest: 1-2 min
- Lateral Shoulder Raise with Dumbbells: 1 set of 15 reps
- Shoulder Press with Dumbbells: 1 set of 20 reps
- Close Grip Pushups: 1 set of 12 reps
- Bent Over Rear Delt Flyes with Dumbbells: 1 set of 20 reps
- Jump Squats: 1 seT of 30 reps
- Squats (no weight): 1 set of 50 reps
Rest: 1-2 min
- Bench Dips, feet on Ball: 1 set to failure
- Alternating Dumbbell Bicep Curl: 1 set to failure
- Standing Overhead Dumbbell Tricep Press: 1 set to failure
- Reverse EZ Curl Bar Bicep Curl: 1 set to failure
- Jump Squats: 1 set of 30 reps
- Squats (no weight): 1 set of 50 reps
Rest: 1-2 min
- Crunch: 1 set of 50 reps
- Reverse Crunch: 1 set of 30 reps
- Crunch: 1 set of 50 reps
- Reverse Crunch: 1 set of 30 reps
- Air Bike: 1 set of 60 sec
- Plank Pose: 1 set of 30 sec
- Cardio: 20 min
Day 3: Quads/Hamstrings/Glutes
- Seated Leg Extension: 4 sets of 20 reps
Superset:
- Dumbbell Squat: 3 sets of 20 reps
- Jump Squatss: 3 sets of 10 reps
Superset:
- Dumbbell Plie Squats: 3 sets of 20 reps
- Walking Lunges (no weight): 3 sets of 40 steps
- Lying Leg Curl: 3 sets of 20 reps
Superset:
- Lying Leg Curl with fitness ball: 3 sets of 20 reps
- Single Leg Press: 3 sets of 25 reps each leg
Superset:
- Single Leg Extension: 3 sets of 20 reps each
- Single Leg Curl: 3 sets of 20 reps each
- Weighted Walking Lunges: 3 sets of 30 steps
Day 4: Cardio/Abs Circuit
- Cardio: 45 min
Abs Circuit #2 (completed 3-4x):
- Air Bike: 1 set of 45 seconds
- Crunch, legs on Ball or Bench: 1 set of 20 reps
- Decline Reverse Crunch: 1 set of 20 reps
- Russian Twist: 1 set of 20 reps
Day 5: Shoulders/Arms/Cardio/Abs Circuit
- Cardio: 40 minutes fasted in A.M.
Superset:
- Seated Arnold Press: 3 sets of 12 reps
- Dumbbell Front Raises: 3 sets of 12 reps
- Bent Over Rear Delt Flyes with Dumbbells: 4 sets of 15 reps
Superset:
- Alternating Dumbbell Upright Rows: 3 sets of 10 reps
- Alternating Bicep Curls: 3 sets of 10 reps
Superset:
- Standing Tricep Cable Pushdowns: 3 sets of 10 reps
- Bent Over Tricep Kickbacks: 3 sets of 15 reps
Superset:
- Bent Over Rear Delt Flyes with Dumbbells: 3 sets of 15 reps
- Bench Dips: 3 sets of 15 reps
Abs Circuit #3 (completed 3x):
- Barbell Ab Rollout: 1 set of 10-20 reps
- Hanging Leg Raise: 1 set of 20 reps
- Cable Crunch: 1 set of 20 reps
- Decline Reverse Crunch: 1 set of 10-20 reps
- Exercise Ball Pull-in: 1 set of 10-20 reps
- Cardio: 40 min
Day 6: Total body circuit #2
- Jog on Treadmill: 1 set of 2 min
- Jumping Rope: 1 set of 1 min
- Walking Lunges (no weight): 30 steps
- Dumbbell Squat: 1 set of 30 reps
- Walking Lunges (weighted): 1 set of 30 steps
- Jumping Rope: 1 set of 1 min
- Jog on Treadmill: 1 set of 2 min
Rest 1-2 minutes
- Lying Leg Curl with ball: 30 reps
- Glute Kickback: 20 reps each leg
- Jump Squats: 30 reps
- Dumbbell Deadlifts: 30 reps
- Jump Squats: 30 reps
- Glute Kickback: 20 reps each leg
- Lying Leg Curl with Ball: 30 reps
Rest 1-2 minutes
- Sprint on Treadmill incline 10, 5mph: 1 min
- Jog: 2 min
- Walking Lunges (no weight): 1 set of 30 steps
- Frog Jumps: 1 set of 10 reps
- Walking Lunges (weighted): 1 set of 30 steps
- Frog Jumps: 1 set of 10 reps
- Jog on Treadmill: 2 min
Rest 1-2 minutes
- Plank Pose: 1 set of 60 sec hold
- Mountain Climbers: 1 set of 60 sec
- Air Bike: 1 set of 90 sec
- Mountain Climbers: 1 set of 60 sec
- Plank Pose: 1 set of 60 sec
- Crunch: 1 set to failure
- Mountain Climbers: 1 set of 60 sec
- Cardio: 20 minutes
Day 7: Rest
Suggestions for Others
I have learned that bodybuilding is not something that happens over night. I started my journey in July and it is ongoing. The best thing is to plan, plan, plan.
You will need to plan those meals and also plan for those days you eat out. Also training plans are essential. And have a good trainer. I could not have done this without her.
A good support system is also important. Especially when you have those tough days when everyone is eating pizza and you are eating your chicken and veggies. Having someone there to support you is always helpful to keep you motivated and going strong!