Angie, like many college students, put on weight which was multiplied after having three kids. She wanted her old self back! See how she made great changes and lost 70 lbs!
Vital Stats
Name: Angie Logan
Email: adlogan@fuse.net
Previous Weight In March 2006: 190 lbs
Previous size: 16
Current weight: 120 lbs
Current size: 4
Why I Got Started
Like a lot of women I started gaining weight in college and the weight just multiplied over the course of three pregnancies within a 5 year period. I wanted my old self back! I used excuse after excuse over the years to not start a healthy lifestyle: school, work, and kids. It’s just easy to sit around get fat and become unhealthy.
After my third child I said “That’s it! My time is here! I have 3 wonderful children but not enough energy to do the things I want to do with them.” I bought a treadmill and walked as fast as my body could for 25 minutes a day 4 days a week. Combining exercise and a healthy diet, the pounds started melting away. I was hooked! I was going to take my life back and not let food rule me!
How I Did It
I started out with low intensity walks on the treadmill. I began researching Bodybuilding.com and about three months into it I purchased some inexpensive weight lifting equipment and started working out at home.
I found inspiration and motivation by reading the many female transformations and continued to research Bodybuilding.com forums and articles for new exercises and dieting tips. I modified my training program the fourth month to include high intensity interval training (HIIT) and began a structured strength training program with a clean and balanced diet.
My mini gym consists of an Olympic power rack, utility bench, vertical leg press, and dumbbells.
Sample Workout
Monday: Legs
* Squats: 4 sets of 10
* Leg Extensions: 4 pyramid sets of 12, 10, 8, 6; with increasing weight
* Calf Presses: 4 sets to failure
Tuesday: Chest/Biceps
* Bench Press
* Incline Dumbbell Press
* Inclined Dumbbell Fly
* Alternating Dumbbell Curls
* EZ Bar Bicep Curls
Wednesday: Cardio
* Treadmill
Thursday: Off
Friday: Triceps
* Kickbacks: 4 sets of 12
* Rope Pulldowns: 4 sets of 12
* Skull Crushers: 4 sets of 12
Saturday/Sunday: Cardio/Abs
* Treadmill
* Crunches
My Diet
Primarily whole wheat, complex carbohydrates. My primary fat sources include almonds, peanuts, fish, and olive oil. Protein sources include lean meats, and whey protein supplements.
Sample Day:
Meal 1:
o Quaker Weight Control Instant Oatmeal
o 1 egg and 2 egg whites
Meal 2:
o Protein shake/ or homemade protein muffins Small fruit/ or no sugar added yogurt
Meal 3:
o Choice of 4-6 oz chicken, 2/3 can tuna, lean ham, or lean turkey
o 1-2 slices of 100% whole wheat bread
o Serving of vegetables
Meal 4:
o Protein shake/or homemade protein muffins Small fruit Or protein meal replacement bar
Meal 5:
o Lean red meat, chicken, or fish
o Salad or steamed vegetables
o 1/2 -1 serving whole grain brown rice or slice whole wheat bread
Meal 6:
o Protein shake or whole wheat snack food
Supplements
* Whey protein
* Multi-vitamin
* Calcium supplement
Advice To Others
Keep a journal of your diet and progress in the gym. If you decide to cheat, do it and just keep going on a healthy tract the next day. I truly believe cooking more has contributed significantly to my weight loss.
If you work or find it hard to cook everyday, you can prepare your meals in advance. For example, I cook up a few pounds of chicken and make chicken salad for lunch the next day. If you have a sweet tooth, be sure to keep a power muffin/ bar on hand just in case there are donuts in the break room at work in the morning!
Source: bodybuilding