Weight Loss Stories

Deborah Zelen Shed 48 Pounds To Reclaim The Body Of Her Youth!

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Great success story! Read before and after fitness transformation stories from women and men who hit weight loss goals and got THAT BODY with training and meal prep. Find inspiration, motivation, and workout tips | Deborah Zelen Shed 48 Pounds To Reclaim The Body Of Her Youth!Once Deborah realized she was unhappy with her current physique.

she decided it was time to reclaim the body of her youth. Read on to learn how she shed 48 pounds! 

Before And After Stats

Email: djz227@yahoo.com

BodySpace: djz227

Before:

Age: 46

Height: 5’5″

Weight: 160 lbs

After:

Age: 47

Height: 5’5″

Weight: 112 lbs

Why I Got Started

I was unhappy with the way I looked. I felt tired and old both physically and mentally. I realized I was too young to feel so old and decided to reclaim the body of my youth.

How I Did It

I started walking every morning and researching weight lifting and diets. I wanted to lift because I remember liking it in the past and I knew it was important for good bone density. I adopted a high protein/low carb diet and started lifting 3 times a week doing cardio on alternate days.

How far I’ve come really motivates me to keep on going. I really love the look and feel of my “new” muscles. Also working out is one of the few things I do just for me in life. I’ve been happily married to the best man in the universe for 25 years and have the 3 best sons.

I started at the beginning of October 2008. By the time New Year’s Day arrived I had shrunk at least 2 full pants sizes – from a tight button popping 12 to a comfortably fitting size 8 – and getting great compliments almost daily.

March 1, 2009 I officially became a member of Bodybuilding.com and joined a transformation group for help and support in the final stretch. By that time I was down to a size 6, weighed 128 lbs and had developed muscles I never knew I had

I continued cutting until I was a lean 112 lbs, 15% body fat at the end of June 2009. Now, 10 months later I am a lean 120 lbs, still 15% body fat and I wear size small, 2 or 4 depending on the designer.

Supplements

I don’t take any supplements.

Diet

Meal 1: Post-Workout

* 2 cups of coffee

* 1 whole egg

* 1 egg white

* 1/4 cup of oats

Meal 2:

* 1 serving of fruit

* 6 oz of turkey

Meal 3:

* 1 serving of fruit

* 6 oz of chicken breast

Meal 4:

* 1 small salad

Meal 5:

* 4 oz of chicken breast

I drink 1/2 gallon of water throughout the day.

Training

Monday:

* Barbell Squat: 5 sets of 6 reps

* Romanian Deadlifts: 5 sets of 6 reps

* Dumbbell Lunges: 3 sets of 12 reps

* Seated Calf Raises: 3 sets of 20 reps

* Pushups: 2 sets of 12 reps

* Butt-Ups: 3 sets of 1 minute

*SideBridge: 3 sets of 1 minute

Tuesday:

* One-Arm Dumbbell Rows: 5 sets of 6 reps

* Pullups: 3 sets to failure

* Dumbbell Bench Press: 5 sets of 6 reps

* Decline Bench Press: 3 sets of 10 reps

* Military Press: 3 sets of 10 reps

* Dumbbell Kickbacks: 3 sets of 10 reps

* Dumbbell Curls: 3 sets of 10 reps

* Exercise Ball Crunches: 3 sets of 10 reps

* Russian Twist: 3 sets of 10 reps

* Reverse Crunches: 3 sets of 10 reps

* Scissor Kicks: 3 sets of 10 reps

Wednesday:

* Butt-Ups: 3 sets of 1 minute

*SideBridge: 3 sets of 1 minute

Thursday:

* Barbell Squats: 3 sets of 8 reps

* Romanian Deadlifts: 3 sets of 8 reps

* Split Squat: 3 sets of 12 reps

* Wide Stance Squat: 3 sets of 12 reps

* Standing Calf Raises: 3 sets of 20 reps

* Exercise Ball Crunches: 3 sets of 10 reps

* Russian Twist: 3 sets of 10 reps

* Reverse Crunches: 3 sets of 10 reps

* Scissor Kicks: 3 sets of 10 reps

Friday:

* Butt-Ups: 3 sets of 1 minute

*SideBridge: 3 sets of 1 minute

Saturday:

* One-Arm Dumbbell Rows: 3 sets of 12 reps

* Dumbbell Pullovers: 3 sets of 12 reps

* Dumbbell Bench Press: 3 sets of 12 reps

* Incline Dumbbell Flyes: 3 sets of 12 reps

* Rear Delt Raises: 3 sets of 12 reps

* Lateral Raises: 3 sets of 12 reps

* Seated Triceps Press: 3 sets of 12 reps

* Incline Dumbbell Curls: 3 sets of 12 reps

* Exercise Ball Crunches: 3 sets of 10 reps

* Russian Twist: 3 sets of 10 reps

* Reverse Crunches: 3 sets of 10 reps

* Scissor Kicks: 3 sets of 10 reps

Sunday: Off

Source: Bodybuilding

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