Find out Tracy took her training to the next level and lost a total of over 90 lbs!
Tracy dropped over 40 lbs for her wedding then found out she had fallen in love with heavy lifting. Find out she took her training to the next level and lost a total of over 90 lbs!
Name: Tracy Fenske
Weight: 218 lbs
Body Fat: 34%
Weight: 135 lbs Stage Weight
Body Fat: Around 10-11%
Weight: ~ 150lbs
Body Fat: 16%
Why I Got Started
In 2000, I was at one of my friend’s weddings and ran into an ex-boyfriend’s father. I went over to say “Hi.” He gave me a hug and said “Wow, packed on a couple pounds.” At that time I was at my heaviest: 218lbs.
The next day I joined a gym and started working out. I had always been a chubby kid (weighing 150lbs by the time I was 13) and my family did not make healthy choices. I worked out and did a ton of cardio and dropped down to 170 lbs for my wedding in 2002.
How I Did It
I continued to workout because I fell in love with heavy lifting and started to clean up my diet. In 2006, I decided I was ready to take my training to the next level and hired a personal trainer and nutritionist. I began working with Cathy Savage fromBostonthrough her SOS program.
I wanted to lose 20 lbs to look great on our upcoming trip toNegril,Jamaicato celebrate our 5 year anniversary. Under her staff’s guidance I lost the weight in 3 months and decided, “Why not try to compete.”
I followed the diet and exercise program to the letter and did not cheat, not even through the holidays. On March 31st I did my first show inOttawa,ILand placed 5th in my class. I was hooked!
I continued to do 3 more shows in 2007 and then took time off to rebuild and relax. Currently I am working with Kristi Tauti inPortland,Oregonand will start my precontest for fall shows the beginning of July 2008.
I placed 3rd at the 2008 Washington State Championships inOlympiaWashington.
* Whey Protein
o Protein Powder
o I workout everyday at 4:30am
Meal 2: Post Workout
o Fruit Smoothie
o Protein Powder
o Almond Butter
o Mixed Veggies
o Chicken Breast
o Green Beans
o Extra Virgin Olive Oil
o Brown Rice
o Large salad
o Egg Whites
I do mostly drop sets – set of 8, drop weight, set of 10 for upper body and higher reps lower body.
Sunday – Shoulders:
This is an example. I never do the same workout twice.
* Military Press – 2 drop sets of 8, 10 reps
* Lateral Raises – 2 drop sets of 8, 10 reps
* Rear Delts – 2 drop sets of 8, 10 reps
* Front Raises – 2 drop sets of 8, 10 reps
*ArnoldPresses – 2 drop sets of 8, 10 reps
* Upright Rows – 2 drop sets of 8, 10 reps
* AM – Cardio
Monday – Cardio
I usually do a mixture of cardio machines, I like to mix it up. 15 min each, stepper eliptical and stationary bike.
Tuesday – Chest & Triceps:
* Warm Up 100 Pushups
* Bench Press – 2 drop sets of 8, 10 reps
* Dumbbell Incline Flyes – 2 drop sets of 8, 10 reps
* Bench Dips – 2 drop sets of 8, 10 reps
* Rope Pushdowns – 2 drop sets of 8, 10 reps
* Close Grip Bench – 2 drop sets of 8, 10 reps
Wednesday – Legs:
* Front Squat – 2 drop sets of 12, 15 reps
Leg Extensions – 2 sets of 12, 15 reps
Hamstring Curls – 2 sets of 12, 15 reps
Stiff Legged Deadlifts – 2 sets of 12, 15 reps
Calf Raises – 2 sets of 12, 15 reps
* Lunges or Step Ups – 2 drop sets of 12, 15 reps
Thursday – Cardio:
Easy cardio for 45-60 minutes or Off Day
Friday – Back & Biceps:
* Warm Up 100 Assisted Pullups
* Straight Arm Pulldowns – 2 drop sets of 8, 10 reps
* Cable Rows – 2 drop sets of 8, 10 reps
* Reverse Grip Pulldowns – 2 drop sets of 8, 10 reps
* Hammer Curls – 2 drop sets of 8, 10 reps
* Barbell Curls – 2 drop sets of 8, 10 reps
* Dumbbell or Barbell Rows – 2 drop sets of 8, 10 reps
* Back Extensions – 2 drop sets of 8, 10 reps
* PM – Cardio
Saturday Morning – Track Workout with Kristi and the team
Saturday Afternoon – 500 lunges
This is my building program. When I lean for show I weight train less and increase my cardio.
Suggestions For Others
Eat consistently healthy but allow yourself to indulge once in a while. Don’t be so hard yourself, and realize that we all have different goals in fitness but the most important thing is that we stay healthy and find something we love to do. Find a great group of friends with common goals who will be honest with you and motivate you.
I have been blessed to find a great network in this industry who have taught me to stop being so hard on myself and sit back and enjoy the ride so I would like to thank my girls, (in alphabetical order) Amber, Dana, Heather, Jill, Jen, Liz, & Shianne for coming to my shows and supporting me. My coaches past and present Cathy Savage Fitness, Christine Bongiovanni, and Kristi Tauti for kicking my butt on a daily basis, and of course my loving devoted husband, Mark, who gets up every morning with me to train and is my greatest cheerleader. Love you babe!
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