Name: Monica Gregerson
Why I Got Started
A co-worker had been let go at my job and wasn't replaced and that left me to take on the extra work. Due to the increased workload, little by little over time I stopped going to the gym and eating healthy. My day consisted of 3 fast food meals and sugar of peanut butter cups and mountain dew to "fuel" my energy during lags throughout the day. Over the course of 9 months I gained 55 pounds. I realized it here and there as I had to get bigger clothes, but somehow the turning point came when I went to put on a pair of jeans and nothing would go over my hips and thighs. I wasn't going to spend a lot of money on huge jeans so I went to the local thrift store and tried pants on all the way up to size 16 before I realized my weight was so out of control. I didn't buy any jeans that day, but made a vow to myself that things were going to change immediately.
How I Did It
This was a 2 part process. First I had to figure out WHAT I was eating that made me gain so much weight. Next I had to figure out WHY I was eating like that.
The "what" was the obvious: fast food, pop and candy. All had to go. I am not a person that can wean off a bad habit so I quit everything cold turkey. I had to, or if I gave into a craving I fall back into old habits. I can't eat one handful of M&M's - I eat the whole bag! Same for Oreos, cake, etc ... portion control means nothing to me when it comes to sweets. I started drinking a lot of Crystal Light and eating more fruit. Those seemed to help tame my sweet tooth. I cooked all my meals at home and took them with me so I always had something to eat and would never be tempted to eat out or just grab what I could find if I got hungry. I increased my water intake more and more each day.
The why - well because of my job and I let that stress me out and drain my energy daily. So what could I do about it? Not much at the job itself, but it's what I did when I wasn't at work that helped me make changes. I relaxed a lot more (going for a drive, hot bubble baths, etc ...) anything to help me unwind at the end of the day. I started exercising again and found that a good walk in the morning helped my day and diet start off on the right foot. Eventually my morning walk turned into a jog, then a run.
Also I was tracking my weight and measurements on paper, as well as seeing the physical changes in progress pictures. I was much more motivated the more changes I saw in those numbers and pictures so I kept pushing harder and harder each workout! I got a trainer in June of 2009 and saw even more changes almost immediately. It was then that I went to the Olympia in Sept 2009 and realized I wanted to compete too. So I came home and my trainer and I put a plan together and I stepped on stage for the first time April 2010!
Also I utilized Bodybuilding.com to the fullest extent! You can post pics, update your changes and see them on a chart, learn so much from other members as well as get amazing motivation and support. There is endless knowledge to be had by reading on different workouts, supplements, programs, etc ...I couldn't have done it with out Bodybuilding.com and my using my Bodyspace daily.
Click To Enlarge.
My Trainer And I Put A Plan Together And I Stepped
On Stage For The First Time April 2010.
Morning and Evening:
- Alive Multivitamin: 3 tabs
Three Times Daily:
- Fish Oil: 5x 1000mg caps
I eat 5 meals per day and they are every 2.5 - 3 hours apart. I have carbs in the morning to fuel my day, but then cut them out and focus on my protein, fats and veggie ratios.
I also drink 1-2 large glasses of Water in between each meal.
Depending on current goals I will lift 3-4 days a week, Cardio is 6 days a week with 1 full day of rest. Cardio varies so I don't get bored with it, but I will do 45 min to 1 hour each day switching it up frequently. It can be anything from Jump Rope intervals, Elliptical, walk on the Treadmill at a high incline, Step Mill intervals or Running. I love long runs outside and Sprint drills!
|TERMS YOU'LL NEED TO KNOW|
Day 1: Rest
Day 2: Legs/Abs
- Squats: 2 warm up sets of 10 reps, 4 sets of 15 reps
- Leg Extensions:(One Leg) 1 sets of 30 reps, each leg, 1 set of 6-8 reps, both legs
- Stiff Leg Deadlifts: 4 sets of 10 reps
- Lying Leg Curls: 4 sets of 15 reps
Day 3: Chest/Shoulders/Triceps
- Incline Dumbbell Press: 2 warm up sets of 10 reps, 4 sets of 15 reps
- Incline Flyes: 3 sets of 10 reps
- Pullovers: 3 sets of 15 reps
- Seated Alternate Overhead Dumbbell Press: 4 sets of 10 reps
- Standing Push Press: 4 sets of 6, 6-8 ,10, 10 reps
- Cable Front Raises: 4 sets of 10, 10, 6-8, 6-8 reps
- One Arm Side Dumbbell Raise: 3 sets of 10, 8, 6 reps
- External Rotation: 3 sets of 10 reps
- Skull Crushers: 4 sets of 10 reps
- Pushdowns: 3 sets of 8-10 reps
- Dumbbell Overhead Extension: 3 sets of 8-10 reps
Day 4: Back/Biceps/Abs
- Pullups: 4 sets of 10 reps
- Wide-Grip Pulldowns: 3 sets of 12, 10, 8 reps
- Close-Grip Pulldowns: 3 sets of 12, 10, 8 reps
- Bent Over Barbell Rows: 3 sets of 10, 8, 6 reps
- T-Bars: 3 sets of 10, 8, 6 reps
- One Arm Dumbbell Rows: 2 sets of 10 reps
- Barbell Curls: 5 sets of 10, 10, 8, 6-8, 6-8 reps
- Preacher Curls: 3 sets of 6-8 reps, 1 set of 20 reps
- Reverse Crunches: 4 sets of 20 reps
- Decline Crunches with Weight: 4 sets of 15 reps
Day 5: Rest
Day 6: Rest
Day 7: Rest
Suggestions for Others
Don't ever give up! The weight did not appear overnight and unfortunately is not going to disappear magically overnight. Yes, there will be times/days of falling off the wagon, but don't let that turn into 2-or-3 days, so on ... so get back on and don't beat yourself up over it.
Set one big goal, and then set several smaller goals that are more attainable on a daily or weekly basis. Many small changes will transition into one big transformation that becomes a part of your lifestyle. Track your weight and your measurements and take pictures! Sometimes the numbers may not change a whole lot, but pictures can tell a much bigger story! For exercise you have to do what is fun to you, or you will end up hating it and not doing it at all. For diet ~ don't think of it as a "diet". 80% of your success comes from the kitchen and will all develop into habits you will do for the rest of your life!
There are no magic pills, just you, your vision and your determination. Don't come up with excuses why you are not going to the gym today or why you didn't stick to your meal plan, instead list all the great reasons why you are going to go to the gym. Allow yourself a cheat meal once a week and you feel deprived and won't be so tempted to veer off your diet plan constantly.
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