Vital Stats
Name: Tiffany Coleman
Email: tiffneco@hotmail.com
BodySpace: WannaGetLean
Before:
Age: 21
Weight: 188.8 lbs
After:
Age: 22
Weight: 148
Body Fat: 19%
Why I Got Started
I have always loved working out, usually I would just stick to cardio type workouts, cardio kickboxing, aerobics, elliptical, and treadmills. I, like many other women thought that weights made you bulky so I wouldn’t really use them.
I started really dieting and working out my sophomore year in high school and as my senior year approached I got really strict with my diet and became overly obsessive over what I was eating. I then went off to college that fall and things got even tighter.
I was suffering from anorexia and occasional bulimia. I was eating iceberg lettuce, some mixed vegetables in small amounts, coffee, and 100 calorie yogurts and sometimes I would even feel guilty over eating a yogurt!
After about 2 years of living like this I got down to 110 lbs and still wanted to lose more. To make a long story short I looked at myself and what I was doing and decided that I could not continue on like this.
In May of 2006 I stopped my eating disorder cold turkey and never looked back, one of the best things I have ever done for myself. I was so lost about nutrition and what I should exactly be eating, since my body had been starved of food and water for so long it held on to everything I ate because my body was so messed up and starved.
I just started gaining and no matter what I did or how clean I ate it would not come off.
How I Did It
In February of 2007 all of a sudden things changed and my body started to drop. I joined Jenny Craig with my aunt because I was desperate to lose weight and at this time in my life it was so easy to follow the program because I didn’t have to think about what to eat which can be hard for a person overcoming anorexia.
They showed me that I could eat 1500 calories and still lose weight which was a shocking to me to hear because of my previous starvation type dieting of 500-800 calories. This was a big eye opener for me!
I then started searching things online to learn more and ran across Tom Venuto’s Burn the Fat Feed the Muscle e-book, which opened my eyes to bodybuilding, figure, lifting heavy and competing!
In early December I met Jason Phillips (Jphillips17) and Catherine Holland (hollandc) and they taught me what INTENSITY really was! The workouts were intense and I loved every minute of them. I followed Jason’s diet to a T and weighed measured everything to make sure I was eating the correct amount.
My body started to lose fat, tighten up and that is motivating in itself! I never missed a gym session, I fell in love with weight training and as well as the sport of bodybuilding. My future goals for myself are to compete in a Figure shows and do my first show in 2009, I can’t wait!
Supplements
* Glutamine
* Nitric Oxide
* Whey Protein
Diet
Meal 1:
o 3 egg whites
o 3 oz chicken breast
o 1 (20g carb) whole wheat tortilla wrap
o 1/2 tbsp flaxseed oil
Meal 2: Pre-Workout:
o 3 oz Chicken breast
o 2 cups spinach
o Balsamic vinegar
o 1 Rice cake
Meal 3: Post-Workout:
o 1/2 cup oats
o 1 scoop Whey
Meal 4:
o 3 oz tuna
o 1 oz flank steak
o 2 cups spinach
o Balsamic vinegar
o 3 asparagus
Meal 5:
o 7 egg whites
o 1/2 tbsp flaxseed oil
o 1/2 cup oats
Meal 6:
o 3 oz tuna
o 1 oz flank steak
o 8 asparagus
o Balsamic vinegar
Every couple weeks one cheat meal was allowed.
Training
Monday: Back
o Seated Row 3×8
o Lat Pulldown 3×15 Superset With
o Straight-Arm Cable Pulldown 3×10
o Deadlift 3×10
o Reverse Grip Pulldown 2×20
o Bent Over Barbell Row 3×8
Tuesday: Chest & Abs
o Incline Dumbbell Flyes 3×15 Superset With
o Exercise Ball Crunches 3×25
o Incline Bench Press 3×12
o Pec Dec 3×20
o Cable Flyes 3×12
o Dips 2×12
o Lying Leg Raise 3×15
Wednesday: Legs
o Hack Squat 3×12
o Dumbbell Lunges 3×10
o Leg Extension 3×15
o Reverse Dumbbell Lunges 3×10
o Smith Machine Squats 3×10
o Dumbbell Stiff-Legged Deadlift 3×20 Superset With
o Lying Leg Curls 3×10
o Dumbbell Step Ups 3×10
Thursday: Off
o 2 sessions of cardio: 45 minutes each
Friday: Shoulders
o Smith Machine Press 3×8 Superset With
o Bent Over Rear Delt Raise 3×15
o Upright Barbell Row 3×20
o Seated Dumbbell Press 3×8
o Side Laterals 2×10
o Upright Barbell Row 3×10 Superset With
o Front Plate Raise 3×10
Saturday: Arms
o Barbell Curl 3×12
o Rope Pushdowns 3×20
o Incline Dumbbell Curls 3×10 Superset With
o Skullcrushers 3×10
o Alternating Dumbbell Curls 2×8
o Bench Dips 1×15
o Machine Preacher Curl 3×15 Superset With
o Reverse Grip Pulldown 3×15
Sunday: Off
o 2 sessions of cardio: 45 minutes each
Every day cardio was done for 35 minutes on the bike, treadmill, or elliptical.
Suggestions For Others
Don’t feel intimidated to get in the gym and lift heavy! Never give up on yourself and ALWAYS stay positive – believe in yourself!
Everyone has to start somewhere so start working on cleaning up your diet and getting into a routine at the gym and I’m sure you will fall in love with it and especially the results you will get from it!
Source: bodybuilding
Republished by Blog Post Promoter
The post Learn how Tiffany lost 40 pounds and conquered her eating disorder! appeared first on The Weigh We Were.
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