Danielle's Transformation

Ndrameda81 · 03-05-2008, 08:58 PM

Hello everyone. After about a year, I've gained a lot of weight by not eating the right foods and being sedentary. I've decided to make a change and transform my body tolook and feel more healthy. I was tired all the time and hate to look in the mirror. I tried working out at home but always seemed to come up with some sort of an excuse not to. About 2 weeks ago, I joined a gym because they way I figure, If I'm not paying for a gym, I wont exercise. I also started eating clean. I am 5'1" and when I first weighed myself at the gym, I was 182!!!!! Talk about feeling fat! Well, I've been going to the gym just about a couple weeks 3-4 times a week and the scale already says I've lost 5 lbs. to 177 and I even feel like I have more energy as well as stronger. I hope to hear from all you ladies because the support. I will try to be good to post my journal and welcome any comments from you! Thanks!

twinnett · 03-06-2008, 03:16 AM

Hi there and welcome!!! What does your diet and exercise plan look like?

Ndrameda81 · 03-06-2008, 08:02 AM

Sunday, March 2, 2008

Machine Press

Set 1= 40 lbs X 15 reps
2 40 X 15
3 45 X 15

Machine Row

Set 1 40X 12
2 40 X 12
3 40 X 12

Machine Overhead Press

Set 1 20 X 15
2 20 X 12
3 20 X 15

Leg Press

Set 1 85 X 15
2 100 X 15
3 100 X 15

Lying Leg Curl

Set 1 45 X 10
2 45 X 10
3 45 X 12

Cable Pressdown

Set 1 30 X 15
2 30 X 10
3 25 X 15

Machine Preacher Curl

Set 1 20 X 13
2 20 X 12
3 20 X 12

Machine Crunch

Set 1 15 X 15
2 15 X 12
3 15 X 10

Ndrameda81 · 03-06-2008, 08:09 AM

Morning 9 AM-
1 slice wheat bread
1 fried egg in Pam
1 protein shake

Lunch 12 PM-
2.5 OZ tuna
1/2 cup quinoa
1/2 cup asparagus
12 oz. vitamin water power-c

snack afternoon-
1 Protein Shake
1/2 Banana

Dinner 630 PM-
1 Teriyaki Salmon Steak 4 oz
1/2 cup brown rice
1/2 cup spinach

late snack-
2/3 cup Fat Free cottage cheese
1 tablespoon peanut butter

Calories 1159

P=127 C=125 F=18

Ndrameda81 · 03-06-2008, 08:20 AM

Morning 730 AM
1 Cup Cottage Cheese

Breakfast 9 AM
2 slices wheat toast
2 fried egg in Pam

Lunch 1230 PM
2 cups Ceviche ( Shrimp, Clamato, Jalapeno, Cucumber, onion, tomato, avacado)

Afternoon snack
Protein shake with 6 oz skim milk

Dinner 7 PM
7 Oz. boiled shrimp
1/2 cup brown rice
2/3 cup spinich
vitamin water

late snack
skinny cow ice cream sandwich

Calories = 1437

P= 163
C= 139
F= 26

Ndrameda81 · 03-06-2008, 09:01 PM

bump

vanillabn · 03-07-2008, 11:14 AM

Welcome to the boards!

Nice workout yesterday

What does your plan (week-wise) look like?

I think you could probably use a little more fat in your diet (healthy fats)! 18 grams, or 26grams in a day isn't very much. If I were you, I would aim for at least 40 grams per day.... I think you'll really notice a difference!

Ndrameda81 · 03-07-2008, 07:04 PM

15 minutes cardio

morning snack
4 oz yogurt
4 oz. fat free cottage cheese

breakfast 9 AM
Kashi Oatmeal
Protein Shake

Lunch 12 PM
Chicken 3 oz
1/2 cup Quinoa
1/2 cup asparagus
2 oz boiled shrimp

snack 3:30 PM
Pure Protein bar

Workout

Machine Press

1. 40 X 15
2. 45 X 15
3. 50 X 15

Machine Row (Tried a different machine here)

1. 25 X 12
2. 25 X 12
3. 25 X 10

Machine Overhead Press

1. 20 X 12
2. 20 X 12
3. 20 X 12

Leg Press

1. 100 X 15
2. 100 X 15
3. 100 X 15

Lying Leg Curl

1. 25 X 15
2. 25 X 12
3. 25 X 12

Cable Pressdown

1. 40 X 12
2. 40 X 15
3. 40 X 15

Machine Preacher Curl

1. 20 X 12
2. 20 X 12
3. 20 X 15

Machine Crunch

1. 10 X 15
2. 10 X 4
3. 10 X 7

Weird that in some things it looked like there was progress, as in triceps and machine press.
Also in some a decline as in Machine Crunches and Lying Leg Curl. What are your thoughts?

Protein Shake and Shock Sports drink 15 minutes after workout

Dinner
5 OZ Tilapia
1/3 cup brown rice
3/4 cup spinach

late snack
1 cup cottage cheese

vanillabn · 03-16-2008, 01:33 PM

Quote:

Originally Posted by Ndrameda81

Weird that in some things it looked like there was progress, as in triceps and machine press.
Also in some a decline as in Machine Crunches and Lying Leg Curl. What are your thoughts?

You'll notice your strength in any given exercise will fluctuate a BIT depending on so many factors - timing of your meals that day, if you got enough sleep, your energy levels, etc. So I wouldn't worry about a decline in anything, as long as you're pushing yourself as hard as you can! You may even wish to drop your reps a little bit and try to lift heavier if you are able to do that (meaning, if you can do 15 reps of something, try upping the weight even if it means doing only 8-10 reps). How are you liking your workouts so far?

Have a great weekend!

Ndrameda81 · 03-23-2008, 09:55 AM

Has anyone tried this?? I tried it at home yesterday just to see how I would do. I felt a little too lazy to go to the gym but I think I kicked my butt more here at home than I would've if I went to the gym! A nice change anyway.

5 pulldowns (too fat to do a pullup yet)
30 Deadlifts with a 30 lb Barbell
20 pushups (female version, fat again)
50 jumping jacks
10 mountain climbers
10 lunges 5 lb dumbells
5 pulldowns

About 11 minutes to complete this.

I also added these sets after I was done with that other.

Barbell Curl 3 sets of 10 reps.....30 lb
bench press 2 sets of 15 reps.....30 lb
Close grip bench press 2 sets of 10 reps......30 lbs

I was beat yesterday and sore as hell today.....LOVE IT!

Let me know what you all think.

Ndrameda81 · 03-26-2008, 07:14 AM

It seems now that I am trying to eat clean, EVERYONE around me just eats all the fatty stuff that I used to love. For example, breakfast, I am planning to eat my oatmeal and boiled eggs but on the way I get asked by people in order for them to save time, to pick up SAUSAGE MCMUFFINS, etc. Lunch time comes around, before I can break out my salad, brown rice and chicken breast, I have to run and get double DOUBLE CHEESE BURGERS OR TACOS for the coworkers. Dinner time rolls aroud and am at home with my family, still trying to eat clean and what is all around me while I'm trying to prepare meals? DOUGHNUTS, CHOCOLATE CANDY, HAMBURGERS, FRENCH FRIES, BURRITOS, BEER. That was all the stuff I used to eat and sometimes it's torture. Just ranting because it really bothers me, seems like they get it on purpose to try and see if I'll crack.

twinnett · 03-26-2008, 11:08 AM

That sucks when people try to do that to you, even if they don't really see what they're doing. My family is always trying to get me to eat crap, saying that one time won't kill me, etc. When I do crack and eat it, they just can't believe it and I usually end up binging and feeling bad!

Stay strong! That's what we're here for!

Ndrameda81 · 03-26-2008, 08:23 PM

jog and walk 1/4 mile for warm up

Incline Barbell Press
40 lbs x 10
40 x 12
40 x 12

Dumbell Flye
10 x 12
10 x 12
10 x 12

Bent-over barbell row
40 x 10
40 x 12
40 x 12

pulldown with bands
1 x 36 (really don't know the resistance)

Overhead dumbell press 10 lbs ea. dumbell
10 x 12
10 x 10
10 x 10

Dumb bell lateral raises 10 lbs. ea. dumbbell
10 x 12
10 x 12
10 x 12

Barbell bicep curl
40 lb x 6
30 x 10
30 x 10

Dumbbell preacher curl 10 lb. ea. dumbbell
10 x 10
10 x 10

Triceps Lying Barbell extension
20 x 10
20 x 10

Resistance band pressdown (felt like 45-50 lbs compared to cable pressdown)
12 reps
12 reps

Jog and walk 1/4 mile to get heart rate up

vanillabn · 03-30-2008, 08:38 PM

Looks like a good workout! Hope your weekend is going well!