Gymgirl130 Transformation

[Gymgirl130]

Here are some progress pics!
Yesterday I did low carb and 90 min of cardio/Abs
Today will be moderate carb with upper body/cardio (will post work out later today)
I don't know if I should continue to carb cycle or what. I feel I need to look smaller should I start cutting cals back to 1200?

 

[Gymgirl130]

2/19/2012

Diet

Totals - Totals 1472cals, 26.6g fat, 126.7g carb, 183.6g pro

WO- Lower body/Abs/Cardio

BB Deep Squat
90/15
90/20
9025

Walking Lunges w/40lb bar
30 total
40 "
50 "

Leg press (wide stance)
115/15
115/20
115/25

Leg Ext
50/15
50/20
50/25

Seated Leg Curls
70/15
70/20
70/25

Calves on smith (wt does not include bar)
70/toes pointed out 10 slow rep/10 fast rep, 3sets
70/toes pointed straight/10 slow 10 fast, 3 sets

Abs

leg raises on decline bench
15 3X

Rotation machine
50/15 ea
50/15 ea

Cardio
Treadmill 30min
Elliptical 30min

 

[Gymgirl130]

2/20/2012

I have seen some changes in my mid section finally. I was getting scared there for a while. My work outs have been great just did cardio today and going to switch up my routine back to a split 8-10 rep range.

Diet- low carb

Totals- 1468 cals, 58.4g fat, 49.4g carbs, 189.3 pro

WO- Cardio

5min warm up, 5mile run @ speed 6 10mph, 5min cool down

 

[Madmann]

Here are some progress pics!
Yesterday I did low carb and 90 min of cardio/Abs
Today will be moderate carb with upper body/cardio (will post work out later today)
I don't know if I should continue to carb cycle or what. I feel I need to look smaller should I start cutting cals back to 1200?

You doing good girl, keep it up!

Nice selection in bikini there.

 

[Gymgirl130]

2/21/2012

Diet- No Carb Day

Totals- 1438cals, 63.9g fat, 39.9g carb, 173.8g pro

WO- Cardio

30 min on elliptical w/sauna suit

It was suppose to be my rest day but I wanted to try the sauna suit out. It made me sweat so much it was awesome!! Changing up my routine starting tomorrow, will look something like this:

Chest/Arms
Quads/Calves
Back
Shoulders
Hamstrings/Glutes/Calves
Cardio
Rest and Repeat.. Will do 30-45min cardio everyday and a longer session on just cardio days, also will hit abs every other day. I was debating on whether to hit legs once a week or split them up.

I am getting so excited for my show I can't wait!!

 

[Gymgirl130]

You doing good girl, keep it up!

Nice selection in bikini there.

Thanks!

 

[fit4life]

2/21/2012

Diet- No Carb Day

Totals- 1438cals, 63.9g fat, 39.9g carb, 173.8g pro

WO- Cardio

30 min on elliptical w/sauna suit

It was suppose to be my rest day but I wanted to try the sauna suit out. It made me sweat so much it was awesome!! Changing up my routine starting tomorrow, will look something like this:

Chest/Arms
Quads/Calves
Back
Shoulders
Hamstrings/Glutes/Calves
Cardio
Rest and Repeat.. Will do 30-45min cardio everyday and a longer session on just cardio days, also will hit abs every other day. I was debating on whether to hit legs once a week or split them up.

I am getting so excited for my show I can't wait!!

ha ha great! For 3 weeks thats a nice little transfomation in the updated pics. Keep up the great work!

 

[Gymgirl130]

2/22/2012

Diet- Mod carb

Totals- 1415cals, 39.2g fat, 84.9g carb, 182.0g pro

WO-Shoulders/Abs/Cardio

Smith Shoulder press (wt doesn't include bar)
30/10
40/10
50/10

Arnold press
15/10
20/10
20/10

Lateral raises w/arms bent
10/10
15/10
15/10

Front raises on pulley
40/10
40/10
40/10

Up right rows on pulley
40/10
50/10
60/10

Reverse shoulder fly
10/10
15/8
15/8

Abs
Machine Crunches
65/20
80/20
80/20

Hammer strength Crunches (body wt)
15 rep front 3X
10 side oblique ea 3X

Cardio- 45min on elliptical

 

[Gymgirl130]

2/23/2012

Diet- high carb day

Totals- 1480cals, 21.6g fat, 147.1g carb, 175.7g pro

WO- Quads/Caves/Cardio

BB Squat
115/10
135/8
135/10

Leg Press
160/10
180/10
200/10

Leg Ext
60/10
70/10
80/10

Abduction
200/10slow 10pulses
200/"
200/"

Hack Squat
50/10
70/10
90/10

Calves on Smith (wt doesn't include bar)
50/10slow 10pulses toes pointed out for 1 set, toes pointed straight for 1 set
70/10s 10p
70/10s 10p
70/10s 10p

Cardio- 45min bike speed intervals w/progressive resistance

 

[fit4life]

Nice workouts, glad you decided to go heavier again. Stay focused and positive!

 

[Gymgirl130]

2/24/2012

Diet- low carb

Totals- 1410cals, 53.9g fat, 41.2g carbs, 190.1g pro

WO- Chest/Arms/Abs/cardio

Flat bench
85/10
95/8
100/8

Hammer strength incline
70/10
80/8
80/8

Pec dec flys
70/10
85/8
85/8

Tricep Push downs
30/30
50/10
50/8
50/8

Incline skull crushers
30/15
40/12
50/10

push downs elbow out
40/10
55/10
50/10

BB curls drop set
35,30,25/10,10,10 3X

Preacher curls w/ez bar
20/12
30/12
40/10

DB curls
15/10
15/10
15/10

Concentration curls
12.5/10
12.5/10

Abs
Hanging leg raises
25
25
25

Decline crunch holding 10lbs
20
20
20

Cardio-
Treadmill- 10min
Elliptical- 20min

Had a good work out today! Arms felt nice and pumped.

 

[Gymgirl130]

2/25/2012

Diet- No Carbs

Totals-1,410cals, 61.2g fat, 39.4g carbs, 180.3g pro

Today was tough, very stressed and moody but after I got my work out in I felt better.

WO- Hamstrings/Glutes/Calves/Cardio

Lying leg curls
40/30
70/10
80/8
80/8

kneeling leg curls
50/8 3X

SLDL
95/10
115/8
115/10

Lunges w/ one leg on bench
20lb DB/10 rep ea leg 3X

Hip ext
125/10 3X

Abduction
200/10slow/10pulses 3X

Seated calves (toes pointed straight & in)
130/10slow, 10 pulses 3X

Cardio- treadmill 45min

 

[Gymgirl130]

Nice workouts, glad you decided to go heavier again. Stay focused and positive!

Thanks! only 4 more weeks can't wait, very focused and love going heavy!

 

[Gymgirl130]

2/26/2012

Diet- Mod Carb

1,313totals, 40.4g fat, 78.9g carbs, 164.3g pro

WO- Back/Abs

lat pull downs
55/20
85/10
100/8
100/8

Dead lifts
95/12 3X

Machine Row
35 ea side/10-12 3X

Back torso ext
130/10
160/10
160/10

Abs
Cable crunches
80/25
100/25
100/25

leg raises on bench
25reps 3X

planks
1min 3X
side planks 1min ea side

 

[unclem]

good pics gymgirl. nice legs to go with it. you should enter a beauty contest or something. your stunning. just a compliment as iam married. keep up the great work gymgirl.

 

[ckcrown84]

Nice log.

 

[malk]

cutting cals hard is a big mistake,youl end up stalling on your
weight loss,feel tired and unproductive workouts,keep your
carbs lowish 50-70 and increase fats and protein,so your just below
maintenance and hammer the cardio and weight sessions.
and have patience lol.

 

[bwrag]

good job on log and training. and good luck in competition

 

[Gymgirl130]

2/27/2012

Diet- High carbs

Meal 1- 4 egg whites, 3 oz chicken slices, veggies, 3/4C oats sprinkled w/splenda and cinnamon
Meal2- 4oz chicken, 4oz sweet potato
Meal3- 4oz chicken, 4oz sweet potato, 1C spinach
Meal 4- 8oz fish, 1C spinach, 1/2 C brown rice
Meal 5- 1can tuna, 1 C spinach, 4egg whites, 1tsp evoo

Totals- 1404 cals, 25.8g fat, 130.0g carbs, 166.9g pro

Since I am 4wks out I will be posting my meals instead of just totals, I have been lazy the last few wks srry. I also weighed my self this morning and I have gained another pound, now up to 137, don't know if I should be gaining weight at this point but who knows.

WO- Cardio

Am: stair master intervals in sauna suit 60 min
Pm: elliptical 30 min, bike speed intervals 15min

 

[Gymgirl130]

good pics gymgirl. nice legs to go with it. you should enter a beauty contest or something. your stunning. just a compliment as iam married. keep up the great work gymgirl.

Nice log.

cutting cals hard is a big mistake,youl end up stalling on your
weight loss,feel tired and unproductive workouts,keep your
carbs lowish 50-70 and increase fats and protein,so your just below
maintenance and hammer the cardio and weight sessions.
and have patience lol.

good job on log and training. and good luck in competition

Thanks guys on the complements!! and I was actually thinking about keeping my carbs lower and eliminating the high carb day just low carb, no carb and moderate carb. It's nice to here the reassurance on not cutting cals I know I just need to be patient and things will come.

 

[oufinny]

Here are some progress pics!
Yesterday I did low carb and 90 min of cardio/Abs
Today will be moderate carb with upper body/cardio (will post work out later today)
I don't know if I should continue to carb cycle or what. I feel I need to look smaller should I start cutting cals back to 1200?

Great pictures and progress.

 

[Gymgirl130]

2/28/2012

Diet-low carb

Meal 1- 4egg whites, 4oz chicken, veggies, 1/3C oats
Meal 2- 4oz chicken, 2T pb, 1C spinach
Meal 3- 1C spinach, 4 oz chicken, 1/2 T evoo
Meal 4- 1 can tuna, 1oz almonds
meal 5- 7oz fish, 1C spinach, 4 egg whites, 1/2 T evoo

Totals-1,450cals, 59.3g fat, 50.7g carbs, 180.3g pro

WO- Back/Abs/Cardio

Pull ups w/assistance
10
10
14

Dead lifts
95/12 3X

Vertical traction
70/10
80/10
90/10

Machine row
70/10
85/10
85/10

Back torso ext
130/12
130/12
130/12

Abs
Machine crunches
60/25 3X

V-ups on floor
25 2X

Torso twists
50 total

Cardio
10min treadmill 6mph run
20min on row machine

2/29/2012

Diet-NO carb

Meal 1- 4egg whites, 4oz turkey slices, veggies, 2T pb
Meal 2- 1 can tuna, .75oz almonds
Meal 3- 1 C spinach, 4oz chicken, 1/2T evoo
Meal 4- 4oz chicken, .75oz almonds
Meal 5- 1C spinach, veggies, 7-8oz fish, 4egg whites, 1/2T evoo

Totals- 1,406cals, 63.4g fat, 32.4g carb, 178.2g pro

WO- Rest day

 

[Pony]

The diet is amazing! How do you find the time?

 

[Gymgirl130]

3/1/2012

Diet- Higher carb

Meal 1- 1/3C oats, 4egg whites, 4oz turkey slices, veggies
Meal 2- 5oz chicken, 1 oz almonds
Meal 3- 7oz fish, 1/3C brown rice, 1C spinach, veggies
Meal 4- 5oz chicken, 1C spinach, 2Tpb w/celery sticks
Meal 5- 1can tuna, 1C spinach, 4egg whites, 1/2 T evoo

Totals- 1470cals, 53.3g fat, 68.2g carb, 182.3g pro

WO- Leg/Abs/Cardio

Hack Squat
90/12
140/10
160/10
180/10

Leg press
205/12
295/10
385/8

Leg ext (last set failure)
70/15
80/12
80/20

kneeling leg curls
50/10
50/10
55/10

Abduction
180/10 slow, 10 pulses, 10 slow 3X

Adduction
180/10 slow, 10 pulses, 10 slow 3X

Calf raises on smith
toes pointed out
90/10slow 10pulses 3x

toes pointed straight
90/10slow 10 pulses 3X

Cardio
Sprints on treadmill- 35 min 1min sprint/ 1min walk

10min jump rope- 25 dubs rest and repeat

15 min Ab Circuit

Felt better after I did my HIIT cardio. I think I am going to stick with that rather than long sessions.

 

[Anabolic5150]

Kicking ass Gymgirl!!!

Keep focused!!

 

[Gymgirl130]

The diet is amazing! How do you find the time?

I just make all my chicken and fish and what ever else that needs cooked on Sunday and every night I make my meals for the next day. I know, it's a lot of work and takes a lot of time but now that I am in the routine it's just a habit and part of my daily routine.

 

[Gymgirl130]

The diet is amazing! How do you find the time?

I also might want to add that I don't watch tv, go out or sleep in. I'm constantly going and don't sit. I have to use my time wisely, I'm either at the gym, work, or studying. It's hard work but it keeps me busy!!

 

[fitter420]

Gymgirl, Great log and great pics. Not being your rude but you are hot! Good for you!

 

[Gymgirl130]

3/2/2012

Diet- low carb

Meal 1- 4egg whites, 4 oz chicken, veggies, 1/3C oats
Meal 2- 5oz chicken, 1C spinach, .75oz almonds
Meal 3- 5oz chicken, 1C spinach, 2T pb w/celery sticks
Meal 4- 8oz fish, veggies, 1/2 T evoo
Meal 5- 1 can tuna, 4egg whites, 1C veggies

WO- chest/arms

flat bench
95/10
105/8
105/8

HS incline
70/10
70/10
80/10

DB flys on bench
20/10
20/10
20/10

Dips
w/resistance 28lbs/12
22lbs/10
22lbs/10

Skull crushers
40/10
40/10
40/10
40/10

Reverse grip
30/10 4X

DB Curls
20/10 4X

Cable curls
40/10
50/10
55/10
60/10

Cardio- 30min on treadmill hills

3/3/2012

Diet-no carb

Meal 1- 8 egg whites, 2T pb w/celery sticks
Meal 2- 5oz chicken, .75oz almonds, 1 C spinach
Meal 3- same as meal 2
Meal 4- 7 oz fish, 1 C spinach, 1/2 T evoo
Meal 5- 1 Can tuna, 1C spinach, 1/2 T evoo, 4 egg whites

Totals- 1,361cals, 61.9g fat, 32.9g carb, 172.2g pro

WO- Shoulders/Abs/Calves

DB press
15/15
20/12
30/10
Drop set 10 reps ea
30/20/10

Machine shoulder press
50/10
65/10
80/10

Lateral raises
12.5/10 3X
Drop set 10 reps ea
12.5/10/5

Reverse pec dec
70/12
85/10
85/10
Drop set 10 reps ea
85/70/55

Seated Calves
Toes straight- 50lb ea/15 3X
Toes in-90lb 15 slow/10 pulses 3X

Abs
Hanging leg raises- 20X5
15 min Ab circuit

Cardio- 30 HIIT on elliptical 1min sprint/1 min normal

 

[Gymgirl130]

Kicking ass Gymgirl!!!

Keep focused!!

Gymgirl, Great log and great pics. Not being your rude but you are hot! Good for you!

Trying to stay focused. Thanks for the support and the comments!