Almost 40lbs.!

kelseyjlang wrote: »

Wow what a difference! What is your exercise and meal plan?

Thanks so much Kelsey! I went into more detail in a previous reply, but my diet consists of mostly protein and I do 3 days of lifting and 3 days of cardio a week

bpp23 wrote: »

Awesome progress!

Thank you! Gotta keep pushing

aganey wrote: »

All I can say is WOW!!! I've got 40 more pounds to lose and I would love a body like yours. I look A LOT like your before picture. I don't have a gym membership right now, but I've been walking anywhere from 3-6 miles a few days a week and doing a ballet exercise I found on you tube. I've lost 11 pounds in about 3 weeks doing this along with eating a healthy balanced diet. I hope to get a gym membership soon so I can start lifting and using weights.

What type of lifting machines do you do on those 3 days? That's where I am clueless. Cardio I got down but the weights and machines can get overwhelming to me. I've used them before but never had a set workout plan so I just used the same few machines I knew how to do.

So it depends, but I usually try to do opposite muscle groups. So I'll do biceps and triceps together, for example. I'll use the cables to do tricep push downs but I also use dumbbells abs do tricep extensions. I'll do back and cheat on the same day. For back I do wide grip lat pull downs, underhand lat pull downs, and dumbbell rows for the most part. For chest, I mainly stick with bench press and butterflies. I don't really use cables for chest but I know they're good for that. It really depends on the day but I like to use machines and do drop sets.

mellehtimes wrote: »

Amazing work. Would you mind describing what you did to achieve this? Thank you.

Thank you! I explained in more detail in some earlier posts, but I eat a high protein diet and do 3 days a week of strength training and 3 days a week of high intensity cardio.

Omg, I typed a whole thing then it didnt post! idk what happened

Anyway, I started out in December running on the treadmill at about 5.3mph and walking at 4mph for my intervals. I did them for a minute and a half a piece for 30 minutes, and this killed me. But once it started getting easier, I bumped the run speed up to 5.7mph but adjusted the intrevals to 1 minute running and 2 minutes walking just to ease into it. I always walk at 4.0mph. Then I bumped it back up to the 1:30/1:30 split at the same speed. I continued as such, increasing the speed and adjusting the interval split. When I got to 8mph running, I did 30s running and 1:30 walking, which was not as challenging. I stayed at the 1:30/1:30 split for about 2 weeks or more I think with this speed because it was super hard. Im currently running at 8.6 for 1 minute and walking for 2.

When I do steady state after lifting, I run for a mile on the treadmill at 6mph (10 minutes) then walk for 10 minutes at 3mph to cool down. Then I usually do a light bike or elliptical workout for 30 minutes, just an easy pace.

A typical day for food for me consists of a cup of light and fit fat free greek yogurt (caramel apple pie is my favorite flavor) with half a serving of unsalted peanuts and an atkins protein shake for breakfast. Lunch is either a salad with grilled chicken or a turkey sandwich on a wheat flat (100 calories total for the bread) with hummus. I will often add precooked shrimp to my salad or eat shrimp cocktail on the side of my sandwich. Dinner consists of lean protein (i stick with chicken, ground turkey, ground beef, and pork loin mostly) with a veggie and a Premier protein shake. Throughout the day, I drink two scoops of whey protein with water. And for snacks I have protein bars, string cheese, beef jerky, P3 protein packs, and maybe some other stuff. I used to have a cheat meal every other saturday but I adjust that to a cheat item every wednesday. I cook all of my food on the weekends and plan my days out in mfp in advance. So if you were going to go to my diary right now, I know what I will be eating through Easter Sunday.

mellehtimes wrote: »

Would you mind describing your HIIT routine? How long do you do HIIT for on your cardio days, and how do you break down the high intensity/ rest intervals?

And you said you do steady state cardio on your weight days, what do you do and how long for?

I'd love to organise my meals for the week on the weekend like you do, would you mind explaining a bit about what a 'typical' days food looks like for you?

Thank you for inspiring me.

Ladina1990 wrote: »

You are such an inspiration! Looking great!

Thank you so much!