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Transformation Of The Month - Debbie DeArmond.

See how she went from 180 pounds to 125 pounds!

Name: Debbie DeArmond
Height: 5'6"
Body Fat: 13%

Weight: 142
Bodyfat %: 18%
Weight: 125
Bodyfat %: 13%

Why I Got Started

I was sick and tired of being unhealthy, lazy and tired. I wanted to be able to feel good inside and out. My weight has always gone up and down and up and down, gaining control over that was my main priority.

My Advice To Others

Set reasonable yet challenging long and short term goals for yourself. Plan how you are going to reach those goals and do regular progress checks! You wouldn't take a trip without planning your path and checking the map every now and then to make sure you are on track, would you?

Journal more than just foods ... weight, measurements, daily thoughts, moods, ideas, feelings, etc. Keep a detailed workout log, another valuable tool for progress checks. Re-reading your journal entries helps to determine patterns of progress and what you did or didn't do to get that result.

Don't be afraid to play with the numbers! If you are tracking food intake, calories and macronutrients, switch it around and find your "key" and unlock the door to your best body ever. Find a support group. Whether it's an online support group like I found at or just some like minded friends.

Practice positive self talk! Do not beat yourself up over a bad day. Brush yourself off and get back on track immediately ... a few ruined hours is better than a ruined day (or week). Fake it till you make it! Don't feel motivated to work out? Get in the gym and get started. Some of my best workouts started out with the "Fake it till you make it" mindset.

My Nutrition

    8 am - Egg white omelete with peppers, onions, mushrooms, salsa and a few ounces of chicken breast.
    11 am - Protein shake with frozen berries and a scoop of oatmeal, blended in blender
    2 pm - HUGE salad with lettuce, cucumbers, tomatoes, onion, mushrooms, broccoli and just about any other veggie I could stick into my salad with tuna or chicken breast with a tbsp of flax oil and red wine vinegar for dressing.
    5 pm - Protein shake with frozen berries or cottage cheese and frozen berries in a blender
    8 pm - Chicken breast or other lean protein with veggies.

Most days I ate 5 meals per day but some days when I found myself hungry I would eat a sixth meal. I did a "cheat" or "splurge" meal once or twice per week and that varied from eating semi-clean to an all out pig out on mexican or chinese (my two favorite "splurge" meals). Toward the end of my transformation I eliminated the weekly "splurge" and continued to eat clean 7 days per week eating oatmeal with cinnamon and splenda before bed or a baked potato with my dinner meal twice per week in place of the splurge

My Training

    Monday - Chest, shoulders, biceps
    Tuesday - Cardio and abs
    Wednesday - Legs, calves, hams, glutes and quads
    Thursday - Cardio and abs
    Friday - Back, lats, triceps
    Saturday - Cardio and abs
    Sunday - Rest day

Click To Enlarge!

E-Mail Me At!

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