Emily had always been involved in sports as a teenager, but she never really took weightlifting seriously. Finally, she decided that she wanted to be ripped like the girls in fitness magazines. Read on to find out how she slimmed down and toned up…
Vital Stats
Name: Emily Dafoe
Email: emilydafoe5@hotmail.com
Height: 5’4″
Before Pants Size: 10
After Pants Size: 5
Why I Got Started
When I was in high school I was active with sports. On top of that I had a membership at the YMCA that I used mostly for cardio and some weight training, but very sporadically and I was ignorant when it came to weight training. I wanted to remain dedicated and transform my body, and I wanted to look ripped like the women I saw in the fitness magazines.
How I Did It
I never really knew proper form or even what exercises to do when it came to weight training throughout my teen years. It wasn’t until I was 23 that I decided to get a membership at Goodlife and set up a personal training appointment. This gave me the motivation to get started and continue learning about the wonderful world of weightlifting/bodybuilding.
I kept asking questions and working out with people that would give me tips. I managed to get enough courage up to start working out alone and continued to excel in the weight room. People now know that the gym is part of my daily life. I workout 5-6 times per week and that I won’t skip a workout unless I am really ill. It can be difficult working as an RN, shift work, but I manage to get to gym no matter what. Learning proper nutrition has helped me as well.
Supplements
* Optimum Nutrition Whey
* Multivitamins
* Purple K
* BCAA’s
* SuperFats
* Gaspari SuperPump250
Diet
I follow the Anabolic Diet, less than 30g carbs throughout week mon-fri and carb up on weekends. I find this diet has worked for me and I do not have the ups and downs in energy like I did with a moderate carb diet.
6:30 AM
o 1 Scoop whey
o 1 Tbsp flax
o 2 Whole eggs
o Superfats
o Multivitamin
10:00 AM
o ½ Cup egg
o 1 Scoop whey
1:00 PM
o 2 Cups green salad
o 1 Tbsp low fat dressing
o 4 Oz chicken
3:30 PM
o 1/2 Scoop whey
o 1 Scoop SuperPump250
o Purple K
5:30 PM
o 1 Scoop whey
o BCAA’s
o Purple K
7:00 PM
o 6 Oz. steak
o 1/3 Cup cheese
o SuperFats
o Multivitamin
10:00 PM
o 1 Tbsp peanut butter
o 1 Scoop casein protein
Saturday: Carb Up Day
o Pancakes with syrup and butter
o Glass of milk
o Oatmeal
o Ice cream
o Whole wheat bread
o Sweet potatoes
Training
Monday: Back
Wide Grip Chins – 40 reps
Deadlifts – 5 sets 15, 12, 10, 8, 6 reps
T Bar Rows – 3 sets 12, 10, 8 reps
Bent Over Dumbbell Rows – 3 sets 8-10 reps
Close Grip Pulldowns – 3 sets 8-10 reps
Tuesday: Chest & Abs
Incline Barbell Press – 5 sets 15, 12, 10, 8, 6 reps
Incline Dumbbell Press – 3 sets 8-10 reps
Dumbbell Bench Press – 12, 10, 8 reps
Dumbbell Flyes – 3 sets 10-12 reps
3 Abdominal Exercises
Wednesday: Legs
Seated Leg Curl – 5 sets 20, 15, 12, 10, 10 reps
Leg Press – 5 sets 20, 15, 12, 10, 10 reps
Barbell Squats – 3 sets 8-10 reps
Hack Squats – 3 sets 15 reps
Standing Calf Raises – 4 sets 20
Thursday: Shoulders & Abs
Seated Side Laterals – 4 sets 10-12 reps
Smith Machine Overhead Press – 4 sets 15, 12, 10, 8 reps
Seated Bent Over Rear Delt Raise – 4 sets 10-12 reps
Upright Cable Rows – 3 sets 10 reps
Dumbbell Shrugs – 3 sets 10 reps
Friday: Arms
Triceps Rope Pushdown – 4 sets 12-15 reps
Dips – 3 sets 12-15 reps
Skull Crushers – 4 sets 15, 12, 10, 8 reps
Barbell Curl – 4 sets 15, 12, 10, 8 reps
Dumbbell Curl – 3 sets 12, 10, 8 reps
Preacher Curls – 3 sets 10 reps
Seated Wrist Curls – 3 sets 15 reps
I do 20-30 mins cardio after weight training.
Suggestions For Others
Stick with a plan. Reevaluate your plan often. Have positive thinking and when you are losing your motivation, take step back to try and understand the reason why you are losing your motivation. Take time out for yourself, you deserve it when you are giving your all while in the gym. Bust your @ss, work now and play later!
I reward myself by taking time out to relax by getting a facial, massage, or just laying on the couch with my dogs and putting my feet up after a hard days work and killer workout.
Source: bodybuilding
