Before and After... weight loss

[GraveyardMama]

I started exercising February 1st of last year, I weighed 196 pounds. Mainly just through exercise and weight lifting, I have got myself down to 144 pounds. I have a goal of 135 pounds by March 4th (my 30th birthday!). I'm 5'6" and I have really really worked hard this last year. So, first step, take off the fat. Now, this year, moving on to the next step... GAIN SOME MUSCLE!!! Last year, I mainly relied on weight machines... this year I am venturing into free weights. So far, so good... LOVE THEM! Still doing quite a bit of cardio because I still have a bit of chub to lose for sure. I am also starting to get my diet in check this year. No so many cheeseburgers and french fries... more salads and protein shakes.

Anyway, these are my before pics, at 196 -200 pounds. Also my after pics, at 144 pounds. My after pics though, will serve as my before pics this time next year when I have a whole lot more muscle to show.

My routine at this point:

Monday - 15 minute cardio warm-up (usually running on the treadmill, 6.5mph), full body circuit on weight machines, ab work, isolated muscle group on free weights (mondays are bi's and tri's), 35 minute cardio (usually elliptical)
Tuesday - 35 minute steady state cardio (running), ab work
Weds - Same as Monday, free weight focus on chest and back
Thursday - Same as Tuesday
Friday - Ditto Monday, free weights on legs and glutes
Saturday - Ditto Tuesday.
Sunday - Rest.

My diet is the hardest part. I work night shift and my sleep is broken up. As a result, I am usually eating fast food, or not at all. And it's really difficult to find a time to eat when I'm not going to be sleeping within the hour. I am working on it though. Trying to just eat healthier (and more) in general.

Anyone who has any suggestions on routine or diet or even supplements (just been introduced to the wonderful world of protein shakes!) I am ready and willing to hear it! I want to look 10 times better by this time next year and I am ready to put in whatever effort I have to.

[GraveyardMama]

A few more pics... my sad little bicep and slowly but surely emerging abs.

[tightheadprop]

You did a good job. congrats.

[Briar]

WOW what an amzing change, you look fantastic congrats.

That had to have taken some hard work and dedication and its so cool you stuck with it and got the results you wanted

Yay for free weights you will LOVE them, they are very addicting!!

I havent got much time but post what kind of routine you are looking at and i will try and help out, post your diet to and now you are upping the weight sessions you have to make sure you are eating to compensate and eating to build those muscles of yours

Hope you are having a good weekend

Take care Briar

[ChocoChick]

Good job so far (and cute baby )

Post your diet like this:

Meal 1 - time, foods
Meal 2 - time, foods
etc.

And post your routine, with specific exercises, sets and reps.

One initial comment: save your cardio for after weights. Keep your pre-weights warm-up to 10 min at most.

[GraveyardMama]

Originally Posted by dbflgirl

Good job so far (and cute baby )

Post your diet like this:

Meal 1 - time, foods
Meal 2 - time, foods
etc.

And post your routine, with specific exercises, sets and reps.

One initial comment: save your cardio for after weights. Keep your pre-weights warm-up to 10 min at most.

Thanks for the compliments on my Sweetie Pie!

I will make sure to post detailed routine with weights and reps and TRY to give an idea of diet later today. Need to catch some Zzzzzz's first. (I HOPE!)

[redhead75]

WOW! You look sooo much younger and healthier. Keep up the great work!! I hear you on the 30 thing I am there now I know how hard 3rd shift and broken sleep is my self as I use to do it. Just make sure to eat protein and carbs when you wake up instead a bowl of cereal every 3 hours I was a cereal freak on night shift. As long as you're eating chicken, fish, and veggies you should be able to keep the weight off. Also like you said protein shakes are a great idea!!

[Rocket]

You should be proud you have come a long way. Keep training and eating right and you will reach your goal!

[semiotik]

Great work so far! It's clear that you have the dedication to take it to the next level You've stumbled into a lovely crowd over here. Look forward to hearing more!

Sem

[Shedayze31]

Wow, nice transformation - have similar stats - started at 196 lbs. in July and now down to 166 as of this morning. I'm turning 32 next month and was finally ready for a lifestyle change. I hope to get down to 135 by the end of May. Your story and pics really give me inspiration and motivation to know that I can do this.

[Jodi_Lane]

Originally Posted by GraveyardMama

I started exercising February 1st of last year, I weighed 196 pounds. Mainly just through exercise and weight lifting, I have got myself down to 144 pounds. I have a goal of 135 pounds by March 4th (my 30th birthday!). I'm 5'6" and I have really really worked hard this last year. So, first step, take off the fat. Now, this year, moving on to the next step... GAIN SOME MUSCLE!!! Last year, I mainly relied on weight machines... this year I am venturing into free weights. So far, so good... LOVE THEM! Still doing quite a bit of cardio because I still have a bit of chub to lose for sure. I am also starting to get my diet in check this year. No so many cheeseburgers and french fries... more salads and protein shakes.

Anyway, these are my before pics, at 196 -200 pounds. Also my after pics, at 144 pounds. My after pics though, will serve as my before pics this time next year when I have a whole lot more muscle to show.

My routine at this point:

Monday - 15 minute cardio warm-up (usually running on the treadmill, 6.5mph), full body circuit on weight machines, ab work, isolated muscle group on free weights (mondays are bi's and tri's), 35 minute cardio (usually elliptical)
Tuesday - 35 minute steady state cardio (running), ab work
Weds - Same as Monday, free weight focus on chest and back
Thursday - Same as Tuesday
Friday - Ditto Monday, free weights on legs and glutes
Saturday - Ditto Tuesday.
Sunday - Rest.

My diet is the hardest part. I work night shift and my sleep is broken up. As a result, I am usually eating fast food, or not at all. And it's really difficult to find a time to eat when I'm not going to be sleeping within the hour. I am working on it though. Trying to just eat healthier (and more) in general.

Anyone who has any suggestions on routine or diet or even supplements (just been introduced to the wonderful world of protein shakes!) I am ready and willing to hear it! I want to look 10 times better by this time next year and I am ready to put in whatever effort I have to.

Great job! I think that is so awesome that you have posted your pictures! I did the same thing just recently and it really makes a gal proud of herself!! You look really awesome and it's amazing the before face and after face pictures!!! Keep up the awesome work! You're name on here should be Miss Success!

*WAVES*

[AngelOfMusic]

incredible! congratulations on your success, you look like a whole new person great job!

[soccergrrl21]

great job, shows a lot of determination, and you look a lot younger now. congrats !!

[GraveyardMama]

Thank you all for all the compliments and constructive criticism. I know I still have a long way to go, I'm not blind to that fact. Just need time, blood, sweat and tears.

As requested, my workout and my (very very sad) diet. Keep in mind, everything is allllll jacked up because I work night shift.

Workout Routine:
15 min cardio... running on treadmill or recumbent bike

WEIGHT MACHINES:
Leg Press = 10x2x180
Chest Press = 8x3x130
Seated Hamstring Curl = 8x2x80
Lat Pull Down = 8x3x130
Quad Extension = 8x2x110
Pec Deck = 8x3x80
Shoulder Press = 8x3x70
Tricep Extension (on lat pull down machine) = 8x3x50
Back Extension = 10x2x120
Tricep Press = 8x3x120
Bicep Curl = 8x3x60
Abbductor = 8x2x80
Adductor = 8x2x90

Push-ups (from the feet) = 2x15

Crunches = 100

Oblique Crunches = 50

Hanging Crunches = 50 (with leg extensions... not sure what else to call them?)

Fitness Ball Crunches = 100

FREE WEIGHTS:

MONDAY: Bi's and Tri's
Barbell Bicep Curl = 10x4x35
Laying Barbell Tricep Press = 10x4x35
Alternating Hammer Curl = 10x4x25's
Over head Tricep Extension = 10x4x25
Alternating Dumbbell Bicep Curl = 10x4x25's
Tricep Dips = 10x3

WEDNESDAY: Chest and back
Cable Row Machine = 10x4x50
Wide Lat Pull Down = 10x4x60
Upright Barbell Row = 10x4x35
Dumbbell Bench Press = 10x4x25's
Dumbbell Incline Bench Press = 10x4x25's
Hammer Grip Incline Bench Press = 10x4x20's

FRIDAY: Legs and Glutes
Squats = 10x4x35 (sad I know, only been doing these about two weeks)
Deadlifts = 10x4x35
Dumbbell Plie's = 10x4x35
Glute Kickbacks = 10x5

35 minutes cardio... Intervals on treadmill w/ incline or elliptical trainer

******************

CARDIO ONLY DAYS:

40 minutes Cardio - usually running or intervals on a treadmill

Ab work (see routine above)

************************

DIET:
First meal: Midnight
Lean Ham Sandwich of Multi-grain bread
Soup (vegetable or chicken noodle)
Water

Snack: 2am
Apple

Meal: 4am
Meal Replacement Shake
Fruit and String Cheese

Snack: 7am
Protein Bar

Meal: Post workout
Protein Shake

BED!

It's really hard to squeeze in eating, because I don't sleep for 8 hours straight. I usually sleep from like 7am to 9am, 1pm to 3pm, and 7pm to 10pm. Because I don't want to eat before I go to bed... and really all day I'm getting ready to go to bed, I try to get all my eating in while I'm at work.

Thanks again for any input!!!

[MommaDukes]

You look awesome! What a great job you are doing so far! I worked midnights for 4 years and I understand how hard it is to eat and train when your schedule is all messed up!

Keep up the good work!

[mom2adiva]

I tried to post last night but I think the whole darn site crashed. Anyway, you look great!! Great job!!