Weight Loss Stories

Stacy Lost 16 Lbs, Trimmed Her Body Fat, And Ran In A Half Marathon!

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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 | Stacy Lost 16 Lbs, Trimmed Her Body Fat, And Ran In A Half Marathon!Stacy’s weight was up and down for years until she made the commitment to change her diet and make regular running a part of her weekly routine. See her results for yourselves! 

 

Vital Stats

Name: Dr. Stacy M. Peterson

Email: erdrmom33@aol.com

BodySpace: doctorstacy

Before:

Age: 39

Height: 5’3″

Weight: 130 lbs

Body Fat: 27-30%

Waist: 29″

Hips: 37″

Thighs: 24″

After:

Age: 41

Height: 5’3″

Weight: 114 lbs

Body Fat: 16%

Waist: 26″

Hips: 34″

Thighs: 20.5″

Why I Got Started

I have always had battles with my weight. I was up one year and down the next. The last pregnancy was a bit harder and the weight didn’t come off as easily as the two previous. By the time my son was 2, I was down to my pre pregnancy weight, but I was a totally different shape. This is shown in the before pictures. Over the next 6 months I tried some cardio and may have lost a few more pounds, but still had the big thighs and butt and no definition.

How I Did It

In Jan 2009 my husband got initial orders toAfghanistanto leave in April 2009. I started running. I had always hated it my whole life but the stress got me out on the road. I could hardly make it half a mile without stopping. Hubby’s orders where changed many times over the next few months and he finally left in June 2009. I had added weight lifting and was running 3-5 miles 4-5 days a week. The fat was coming off but I seemed to be losing muscle at the same time. I started adding loads of protein to my diet and was able to keep and even put on a few pounds of muscle over the fall. I decided when my husband left, as I was turning 40, I wanted to run in a few races. I started with 5 and 10K’s then moved onto the half marathon. I wanted my husband to see a different woman when he returned home. The running got me away from the kids and was my only alone time over those 6 months my husband was deployed. I worked on a diet with higher protein and lower carbs to help lose the fat. It seems that only in the last 3 months have I finally started seeing the results I’ve wanted.

Supplements

* Myoplex Lite

* ON 100% Whey Protein

* Casein Protein

Note: Supplement dosages and schedule listed below in Diet section.

Diet

Meal 1:

* 3 Egg Whites, 1 Whole Egg

* 2 pieces of Cinnamon Raisin Ezekiel Bread Toast

* 1 tsp Smart Balance spread

* 2-4 cups of Coffee

* 1 tsp Creamer

Meal 2:

* 1 packet Myoplex Lite

* 1 scoop ON 100% Whey Protein

* ½ Banana

* ½ cup Strawberries

* 4 oz Water

* 4-6 oz Skim Milk

Meal 3:

* 1 can Tuna (3 oz)

* 1 tbsp light Mayo

* 2 slices Whole Grain Toast

* 1 serving Spinach, Onion and Tomato

Meal 4:

* 1 cup 2% Fat Cottage Cheese

* ½ -¾ cup Blueberries or 1 serving Greek Yogurt (6 oz)

Meal 5:

* 4 oz Meat or Fish

* ½ cup Broccoli

* ½ Sweet Potato

Meal 6:

* ½ cup slow churned Ice Cream or 1 serving Greek Yogurt (6 oz)

* 1 scoop Casein Protein

My diet does vary from day to day depending on my running schedule. If I do not run, I may not go for the ice cream at night. I do allow myself to cheat…my coffee creamer is a must everyday. I do eat pizza and Thai food…and I do allow myself to have chocolate a few times a week. I do this on my long run days or the day before.

Training

My schedule does vary every week. For me the running is more important than the weights…so if time is limited I do not lift…or I try and do things in between errands.

I do most of my running at home and I have free weights and a bench and a bar at home. Most of my lifting is alone…so that is why I use dumbbells. During the marathon training…I use lighter weights and higher reps. Winter time I will go for heavier weights and lower reps.

Day 1: Cardio/Triceps

* 11 mile Run

* Bench Dips: 3 sets of 15 reps

* Skull Crushers: 3 sets of 15 reps

* Kickbacks: 3 sets of 15 reps

Day 2: Cardio/Chest

* 4 mile fast paced Run

* Flat Bench Dumbbell Flyes: 3 sets of 15 reps

* Incline Barbell Bench Press: 3 sets of 10-15 reps

or

* Incline Bench Dumbbell Press: 3 sets of 10 reps

* Decline Barbell Bench Press: 3 sets of 10 reps

Day 3: Cross Training

* 20 min on Elliptical Machine

* 3.1 miles race paced (5k) on Treadmill

* Butterflyes: 3 sets of 10 reps

* Tricep Cable Pulldowns: 3 sets of 10 reps

* Leg Extensions: 3 sets of 15-20 reps

* Wide-Grip Lat Pulldowns: 3 sets of 15 reps

* Smith Machine Squats: 3 sets of 10-12 reps

Day 4: Shoulders/Biceps

* Lateral Raises: 3 sets of 10-12 reps

* Seated Dumbbell Press: 3 sets of 10 reps

* Upright Row: 3 sets of 10 reps

* Front Raises: 3 sets of 10-15 reps

* Bent Over Lateral Raises: 3 sets of 15 reps

* Alternating Hammer Curls: 3 sets of 10 reps

* Dumbbell Concentration Curls: 3 sets of 10-12 reps

* Reverse Grip Bicep Curls: 3 sets of 10 reps

* Chin-ups: 1 set of 2-5 reps or to failure

Day 5: Legs

* Sissy Squats: 3 sets of 10-12 reps

* Walking Lunges: 3 sets of 25 reps, desired weight

* Barbell Squats: 3 sets of 12 reps

* Romanian Deadlifts: 3 sets of 12 reps

Day 6: Rest

Day 7: Triceps/Back

* Bench Dips: 3 sets of 15 reps

* Skull Crushers: 3 sets of 15 reps

* Kickbacks: 3 sets of 15 reps

* Dumbbell Shrugs: 3 sets of 10 reps

* Pullups: 1 set of 5-10 reps

* Dumbbell Rows: 3 sets of 10 reps

* Bent Over Barbell Rows: 3 sets of 10 reps

* Barbell Good Mornings: 3 sets of 12-15 reps

* Supermans: 3 sets of 15 reps

Suggestions For Others

It has taken me over a year to figure out what works for me. There have been many plateaus and setbacks but I just kept pushing through. Sometimes just changing the type of cardio or exercise will help. Diet is key. I do not follow a totally clean high protein, low carb diet, but I do that because of the running I do. When the amount of running becomes less after the marathon I will be back on a cleaner diet. For those who think they don’t have time, you have to make time and put it in your normal schedule. It will become the norm. I do a lot basic things (abs, pushups & pullups) while watching TV and taking care of the kids.

 

Source: Shape

Originally posted 2012-04-07 11:13:01. Republished by Blog Post Promoter

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