Vital Stats
Name: Michelle Gauthier
Email: babygirl_2_23@hotmail.com
Bodyspace: luluGirl
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Before: |
After: |
Why I Got Started
As a child in school I was overweight. I hated going to school; the kids were mean to me, picking on me and bullying me because of my size. In grade 7 I decided to take matter into my own hands. As a kid, I had no idea what I was doing so I began to eat very little. My plan worked in my head.
I began to lose weight, but I became obsessed with barely eating because I was now skinny and the kids were no longer picking on me. For the first time in my life I fit in, and people liked me. At that point I was close to being anorexic. I hit high school, the gang split up, and I had a new lease on life. I could be whoever I wanted. This was my chance to become someone.
I got into sports playing hockey for the high school team and doing competitive trampoline. I stayed thin. Then I hit grade 10 and I gained weight again. At this point the scale climbed to about 150 pounds, and I'm only 5-foot-3. But again within about 3 months I was able to drop down to 130 again and I stayed there for about 4 years.
Finally after that it climbed very high, the heaviest I had ever been. At that point I never knew how much I was up to but I knew it was at least 165 pounds. I was leading an unhealthy lifestyle. Not liking the person I saw in the mirror, I was unmotivated. All I wanted to do is watch TV and eat junk. I was a closet ice cream eater.
It was easy for me to polish off a large container of ice cream in a day or two. The reason I began training was to feel better inside and out. The better you feel physically, the better you feel mentally when making yourself a better person and thus you're happier in general.
The better you feel physically, the better you feel mentally when making yourself a better person.
How I Did It
I decided to make a change and get myself a membership at the local gym in town. I began training slowly, lifting light weight. I already had a general knowledge of weight training so I began to use what I had, bought some books and learned from them. I gave myself a goal that every two weeks to a month I would try to increase the weight to build muscle. I also began to research on how to eat cleaner.
Once I began this, the weight started shedding off and people started to notice and that made me so motivated. As I began to see the results and my body changing the more I became motivated to train harder and now making training a part of my daily routine and passion for it.
I recently bought a few sessions with a trainer because I wanted to compete and thought I might need a few changes to my routine to bring the best package to the stage that I could provide!
It was a worthwhile expense as I perfected my form on a few things.
As I began to see the results and my body changing
the more I became motivated to train harder.
Supplements
Morning, Pre Workout, & Before Bed:
Once Daily:
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Vitamin C
1000mg
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Multivitamin
1 serving
Post Workout:
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Dymatize ISO-100
1 scoop
Before Bed:
Diet
Meal 1:
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Omelet
5 egg whites, 1 yolk, lots of veggies, sprinkle of skim milk cheese
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multigrain bread
2 slices
Or
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oats with cinnamon and stevia
1/2 cup
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coffee with stevia
1 cup
Meal 3: Post Workout
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Dymatize ISO-100
1 scoop
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mini rice cakes
1/2 bag
I try to have at least 2 liters of water a day if not more.
Training
I try to do at least one session of cardio on the days that I train or at least 30 minutes on the bike or on the stair mill. I try to keep reps between 10-12 but if I increase the weight I drop the reps.
I like supersets, I try to use them for quads and hamstrings or biceps and triceps.
Day 1: Back/Abs
Pullups
3 sets to failure
One-Arm Dumbbell Row
3 sets of 10-12 reps
Bent Over Barbell Row
3 sets of 10-12 reps
Straight-Arm Pulldown
3 sets of 10-12 reps
Exercise Ball Crunch
3 sets of 15 reps
Hanging Leg Raise
3 sets 15 reps
Weighted Ball Side Bend
3 sets of 15 reps, each side
Day 2: Quads/Hamstrings/Core
Barbell Squat
3 sets of 10-15 reps
Lying Leg Curls
3 sets of 10-12 reps
Leg Extensions
3 drop sets of 10-12 reps
Crossover Reverse Lunge
3 sets of 10-12 reps
Leg Press
3 sets of 10-12 reps
Stiff-Legged Barbell Deadlift
3 sets of 10-12 reps
Side Bridge
3 sets of 1 min holds
Hyperextensions (Back Extensions)
3 sets of 10-12 reps
Day 3: Arms/Abs/Calves
Dumbbell Alternate Bicep Curl
3 sets of 10-12 reps
Lying Triceps Press
3 sets of 10-12 reps
Preacher Curl
3 sets of 10-12 reps
Cable Rope Overhead Triceps Extension
3 sets of 10-15 reps
Hammer Curls
3 sets of 10-12 reps
Cable One Arm Tricep Extension
3 sets of 10-12 reps
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Exercise Ball Crunch
3 sets of 15 reps
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Hanging Leg Raise
3 sets 15 reps
Crunches
3 sets of 15 reps
Standing Calf Raises
5 sets 20 reps
Day 4: Shoulders/Core
Front Dumbbell Raise
3 sets of 10-12 reps
Reverse Flyes
3 sets of 10-12 reps
Standing Military Press
3 sets of 6-8 reps
Side Lateral Raise
3 sets of 10-12 reps
-
Side Bridge
3 sets of 1 min holds
-
Hyperextensions (Back Extensions)
3 sets of 10-12 reps
Day 5: Chest/Glutes
Barbell Bench Press - Medium Grip
3 sets 10 reps
Pushups
3 sets 15 reps
Butterfly
3 sets 15 reps
Smith Machine Bench Press
2 drop sets of 15 reps
One-Legged Cable Kickback
3 sets of 15 reps
Wide Stance Barbell Squat
3 sets of 15 reps
Exercise Ball Pull-In
3 sets of 15 reps, each leg
Day 6: Rest
Day 7: Rest
Suggestions for Others
My suggestion is to never give up. Everything in moderation. Don't cut out the things you love. What worked for me was to make a cookie or chocolate bar last the entire day. There are no magic diets or pills.
It's about being healthy and making healthy a lifestyle. Results don't happen overnight, but if you are patient, work hard and give your all you will get there. I am proof!
Competition History:
2011 OPA Natural, Ottawa, ON, April 30th: 3rd Bikini, 3rd Figure
2011 Mississauga OPA Luchka O'Brien, Missasauga, ON, May 21st: 1st Bikini Short, 3rd Figure
2011 Universe Weekend - Fitness Universe Pageant, Miami, FL, June 17-18: 27th Bikini, 10th Figure