Bodybuilding.com - Lynetta Glover - Female Transformation Of The Week

Lynetta began her transformation after gaining 60 lbs during her second pregnancy. Learn more about her diet and training as she makes an astounding change... going from 200 to 130 lbs.

Female Transformation Of The Week - Lynetta Glover.

By: Lynetta Glover

Before
200 lbs

After
132 lbs

Vital Stats

Name: Lynetta Glover
Email: lfg_superfitness@yahoo.com

Before:
Weight: 200 lbs
Body Fat: 28%
Pant Size: 16

After:
Weight: 132 lbs
Body Fat: 11.5%
Pant Size: 4

How I Did It

I began my transformation May of 2005. I had gained 60 pounds during my second pregnancy and was in a size 16 at 200 pounds with a 28% bodyfat percentage. I managed to drop 30 pounds dieting alone but felt flabby and I knew that getting back into the gym was the only way that I was going to get back into shape.

Click Image To Enlarge.
Lynetta Glover.

I am now weighing in at a solid 132 pounds with a bodyfat percentage of 11.5% and I wear a size 4! I am in better shape now at almost 30 and after 2 children than I was in high school.

I took a variety of supplements during my transformation. I have become a supplement "guinea pig" of sorts. I am always looking for what is new and hot. What I have found to be the most effective was actually a recent discovery.

I began using Gaspari's newest fat burner Cytolean and noticed great results especially in the hip area. Just a few weeks ago I started using a thermogenic stack of Gaspari's Cytolean and Thermogenic Thyrotabs. The results are phenomenal! I also use sublingual B-12, Sci-Fit CLA, and Sci-Fit whey Isolate.

Gaspari's Cytolean & Thermogenic Thyrotabs.

Diet

I have found that a diet lower in starches and higher in fats works really well. Here is a sample of what my daily diet looks like:

3a.m.

6 egg whites scrambled with Stevia Plus sweetener
1 serving of fat free sugar free banana cream pudding
Small apple

6a.m.

Can of water packed tuna with Spicy brown mustard
Tablespoon all natural peanut butter

9a.m.

Chicken breast
Green beans

12 p.m.

Can of white meat chicken
Tablespoon all natural peanut butter

1p.m.-2p.m.

Training

2p.m.

6 egg whites scrambled
Small apple

6p.m.

2 whole boiled eggs
1 scoop Sci-Fit whey isolate with 1 teaspoon Benefiber mixed in

I generally allow myself 1 cheat meal per week and 1 cheat snack per week. Usually on my heavy leg training day.

Training

I love to weight train but hate to do cardio. I weight train 6-7 days per week, training one body part per day. In the last month I have started training glutes 3 days per week. Here is what a typical week looks like:

Monday - Heavy Legs:

Deep Squats 3 sets slow repetitions (really pushing through the heels for glutes) 8-10 reps per set
Leg presses (feet high on the plate for more hamstring recruitment) 3 sets slow repetitions 8-10 reps per set
Smith machine lunges 3 sets slow repetitions with small pulses at the bottom of each rep 8-10 reps per set
Leg extensions 3 sets 8-10 reps per set
Glute machine 3 sets 8-10 reps holding each rep at the top of the movement for 2 counts

print Click Here For A Printable Log Of Monday.

Tuesday - Back:

Assisted pull-up (I can't do any pull ups on my own-yet) 3 sets 12-15 reps set 1 and 3 done wide set 2 done palms facing inward
Wide grip seated row done with the lat bar to develop my middle back 3 sets 12-15 reps
Lat pull downs 3 sets 12-15 reps
30-40 minutes cardio done on elliptical machine
Core ab exercises

print Click Here For A Printable Log Of Tuesday.

Wednesday - Shoulders:

Arnold presses 3 sets 10-12 reps
Cable lateral raises (these are so hard for me) 3 sets 8-10 reps
Reverse pec dec for rear delts 3 sets 12-15 reps
Bodyweight glute exercises
Calves
Cardio 30 minutes on treadmill
Alternating walking at a steep incline with walking lunges (on treadmill)

print Click Here For A Printable Log Of Wednesday.

Thursday - Biceps & Triceps:

Cable straight bar curls 3 sets 10-12 reps
Incline dumbbell curls 3 sets 10-12 reps
Overhead extensions 3 sets 10-12 reps
Tricep kickbacks 3 sets 10-12 reps
Cardio 40 minutes on elliptical trainer

print Click Here For A Printable Log Of Thursday.

Friday - Higher Rep Leg Day:

Lunges on smith machine 3 sets 12-15 reps
Leg presses 3 sets 40-50 reps
Cable kickback for glutes 3 sets 8-10 for each leg
Cable leg lifts (for hips) 3 sets 12-15 for each leg
Sumo squats 3 sets 12-15
Core ab exercises

print Click Here For A Printable Log Of Friday.

Saturday - Chest:

Flat dumbbell chest press 3 sets 12-15 reps
Pec Dec 3 sets 12-15 reps
Cardio 40-50 minutes on elliptical trainer

print Click Here For A Printable Log Of Saturday.

Sunday:

Rest or light cardio

Suggestions For Others

Be consistent! I know that it is hard sometimes because life gets busy especially if you have kids. If you miss a workout, don't throw in the towel, get right back on your program the next day. Know that it may take time but you will reach your goals if you truly put your best effort in.

Educate yourself on nutrition and supplementation because while training is very important, you won't reach your best body without proper nutrition.

Keep a journal to track your daily food intake so you can monitor what your eating and how it is affecting your training and physique. Also have progress pictures taken on a regular basis.

Most of all believe in yourself! Never give up or let anyone tell you the body you dream of is not possible, it is even after you have children. I am living proof!