Vital Stats
Name: M.P.
Bodyspace: FierceKitty
Why I Got Started
I would like to blame my boyfriend, Nick, for his bad eating habits rubbing off on me after I met him, but ultimately it was my own poor choices and laziness that had resulted in me being frustrated with my image and overweight.
I had quit smoking a few months before and I wanted to build upon that milestone by getting my cardio back into shape and being able to breathe once again!
I had been fit in my past and knew I had the drive in me to be active once again.
How I Did It
I joined a gym that my boyfriend attended and happened to be on my way home from work. I had previously been so worn out by the time I got home from my 60-minute-plus commute that I made excuses to not go to the gym. Having the gym on the way home from work has been a blessing!
I began working out with a personal trainer two times a week, and eventually bumped that up to four times a week which I am at now.
My trainer, David, has strongly influenced my eating habits, my cardio training and motivated me to tone and build muscle!
I have gone from a size 10/12 to a size 4 and I have never been happier! My total weight loss to date is 42 pounds.
Supplements
Morning:
- Universal Animal Pak: 1 pack
- Green Tea Extract: 1 tab (400 mg)
- TwinLab L-Carnitine: 1 tab (500 mg)
- Tonalin CLA: 1 tab (1000mg)
- Vitamin C: 1 tab (100 mg)
- Omega 3 Fish Oil: 1 tab (720 mg)
Lunch:
- Green Tea Extract: 1 tab (400 mg)
- TwinLab L-Carnitine: 1 tab (500 mg)
- Tonalin CLA: 1 tab (1000mg)
Pre-Workout:
- USPLabs Jack3d: 1 scoop
Post Workout:
- Designer Whey Protein: 2 scoops
Diet
Every day that I go to work I eat almost the exact same thing. It is not the best as far as strict healthy diet but it is a convenient one that has been working for me. I hope to get into cooking more and preparing food to take to work.
I do not usually eat any dessert, when I do I use Sugar-free Jello or grapes to satisfy my sweet tooth at night.
Meal 1:
Or
- 6-9 tbsp liquid Egg Whites with Salsa
Meal 2:
- 1 Banana, Apple or low calorie Cheese Stick
Meal 3:
- 1 Lean Cuisine Lunch (frozen entree ranging from 200 - 330 calories depending on flavor)
Meal 4: Preworkout
- ½ cup Cottage Cheese
Or
- 1 6 oz cup Greek Yogurt
Meal 5: Post Workout
- 2 scoops Designer Whey Protein
Meal 6:
- 5 oz Grilled Chicken
- ½ Red Pepper or 1 Sweet Potato
Training
I work out with my trainer, David, four times a week. On my off days I do cardio and rest usually one day a week.
TERMS YOU'LL NEED TO KNOW | |
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Day 1: Chest/Triceps
![Bent-Arm Dumbbell Pullover](https://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Female/t/40_1.jpg)
![Bent-Arm Dumbbell Pullover](https://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Female/t/40_2.jpg)
1 set of 20 reps, 2 add sets of 15 reps
![Dumbbell Flyes](https://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_1.jpg)
![Dumbbell Flyes](https://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_2.jpg)
3 sets of 20 reps
![Smith Machine Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/159/Female/t/159_1.jpg)
![Smith Machine Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/159/Female/t/159_2.jpg)
2 sets of 20 reps each grip
![Triceps Pushdown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_1.jpg)
![Triceps Pushdown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_2.jpg)
3 drop sets of 20 reps
![Cable Crossover](https://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Female/t/132_1.jpg)
![Cable Crossover](https://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Female/t/132_2.jpg)
3 sets of 20 reps
![Pushups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_1.jpg)
![Pushups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_2.jpg)
3 sets of 15 reps
Day 2: Light Legs/Abs
![Standing Calf Raises](https://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Female/t/48_1.jpg)
![Standing Calf Raises](https://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Female/t/48_2.jpg)
3 sets of 20 reps
![Dumbbell Lunges](https://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Male/t/32_1.jpg)
![Dumbbell Lunges](https://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Male/t/32_2.jpg)
3 sets of 20 reps
![Smith Machine Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/65/Female/t/65_1.jpg)
![Smith Machine Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/65/Female/t/65_2.jpg)
1 set of 15 reps, 2 add sets of 15 reps
![Hanging Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_1.jpg)
![Hanging Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_2.jpg)
3 sets of 20 reps
![Seated Barbell Twist](https://www.bodybuilding.com/exercises/exerciseImages/sequences/89/Male/t/89_1.jpg)
![Seated Barbell Twist](https://www.bodybuilding.com/exercises/exerciseImages/sequences/89/Male/t/89_2.jpg)
3 sets of 15 reps
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Female/t/163_1.jpg)
![Cable Crunch](https://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Female/t/163_2.jpg)
3 sets of 20 reps
![Jackknife Sit-Up](https://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/t/91_1.jpg)
![Jackknife Sit-Up](https://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/t/91_2.jpg)
3 sets of 15 reps
Day 3: Cardio
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg)
1 hour steady pace
Day 4: Back/Biceps
![Seated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_1.jpg)
![Seated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_2.jpg)
1 set of 20 reps, 2 add sets of 15 reps
![Upright Barbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_1.jpg)
![Upright Barbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_2.jpg)
3 sets of 20 reps
![Hyperextensions (Back Extensions)](https://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Female/t/47_1.jpg)
![Hyperextensions (Back Extensions)](https://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Female/t/47_2.jpg)
3 sets of 15 reps
![Wide-Grip Lat Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg)
![Wide-Grip Lat Pulldown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg)
3 drop sets of 20 reps
![Pullups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg)
![Pullups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg)
3 sets of 15 reps
![Cable Hammer Curls - Rope Attachment](https://www.bodybuilding.com/exercises/exerciseImages/sequences/189/Female/t/189_1.jpg)
![Cable Hammer Curls - Rope Attachment](https://www.bodybuilding.com/exercises/exerciseImages/sequences/189/Female/t/189_2.jpg)
3 drop sets of 20 reps
![Lying T-Bar Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/137/Female/t/137_1.jpg)
![Lying T-Bar Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/137/Female/t/137_2.jpg)
3 sets of 15 reps
Day 5: Cardio
![Bicycling, Stationary](https://www.bodybuilding.com/exercises/exerciseImages/sequences/647/Female/t/647_1.jpg)
![Bicycling, Stationary](https://www.bodybuilding.com/exercises/exerciseImages/sequences/647/Female/t/647_2.jpg)
45-60 min
Day 6: Legs
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Female/t/112_1.jpg)
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Female/t/112_2.jpg)
1 set of 20 reps, 2 add sets of 15 reps
![Dumbbell Lunges](https://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_1.jpg)
![Dumbbell Lunges](https://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_2.jpg)
3 sets across the room and back
![Hack Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Female/t/56_1.jpg)
![Hack Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Female/t/56_2.jpg)
1 set of 20 reps, 2 add sets of 15 reps
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_1.jpg)
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_2.jpg)
3 sets of 20 reps
![Narrow Stance Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/272/Female/t/272_1.jpg)
![Narrow Stance Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/272/Female/t/272_2.jpg)
3 sets of 20 reps
![Calf Press On The Leg Press Machine](https://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_1.jpg)
![Calf Press On The Leg Press Machine](https://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_2.jpg)
3 sets of 20 reps
![One-Legged Cable Kickback](https://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_1.jpg)
![One-Legged Cable Kickback](https://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_2.jpg)
3 sets of 15 reps
![Lying Leg Curls](https://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_1.jpg)
![Lying Leg Curls](https://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_2.jpg)
3 sets of 15 reps
Day 7: Rest
Suggestions for Others
The best thing I can recommend to anyone trying to get into the gym is to go with someone you already know. I felt so much more comfortable having someone to ask questions to and to teach me things until I began working out with a trainer.
It was a great way to learn and to make my time productive. It has been more than worth the hard work that I had to put in and I couldn't be happier with my progress and hope to keep working towards getting in even better shape!
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