Monday, April 1, 2013

10 week transformation.

Who wants to see the 10 week progress pictures side by side?

I started to change my diet and exercise 10 weeks ago because my husband and I booked a cruise. I wanted to look and feel confident in my swim suit while I was on the cruise and that was my purpose for working out and eating clean. I started this journey with a broken arm. I knew the first four weeks I would have to work around it but I did it any ways. About 4 weeks into my new work outs and diet I fell in love with my new life style. I wanted to push myself even more and have a bigger goal. So I signed up for my first NPC Fitness show. I also hired a trainer/coach and he completely changed my diet and exercise plan. I took his advice and followed it to a Tee. I wanted to make sure there was no way I would look back and say I wish I would have followed that better. At the end of the 10 weeks I couldn't have been happier with the result. I won 1st place in my first NPC Bikini Fitness Competition as well!


I wish I could say there is a magical pill that makes you lose body fat over night and gain muscle over a week but there is not (that I know of, ha)! It takes hard work and dedication!!



I am getting a million emails about my diet and work out so I will give you all a small summary of it then go into detail in another blog post! 

Work Out:

I worked out twice a day, 6 days a week for the 6 weeks that I was working with my trainer. I wake up in the mornings and do an hour of cardio on an empty stomach. When I did this I had so many people come to me with there opinions because people are either for or against fasted cardio. My personal opinion is everyone is different, it may work for some people but not for others. In my case it worked extremely well. I think it was the main cause for dropping body fat percent fast and for ripping me out for the competition and I highly recommend it. The first few days it was hard and I could only do like 30-45 mins but I slowly worked my way up to the full hour and stuck to it. For my cardio I would switch between machines every 20 minutes. I am not sure about you but I get bored with cardio. There is no way I can sit at one machine for a full hour so I found it more beneficially to switch between machines. The stair climber is one of the best and I made sure I did it every other day. I also would sprint/jog, seated rows, elliptical and even swam laps. There are so many great machines to use for cardio!

I would also work out in the evenings, this is when I would do my weight training. Each day I would work out different muscle groups. Since I was training for a show I really needed to build my legs and butt which is why I did them 3 times a week.

Monday: Legs & abs
Tuesday: Back
Wednesday: Legs and abs
Thursday: Arms and Shoulders
Friday: Legs and abs
Saturday: Arms and Shoulders.

 This is the schedule I followed and it is what worked for me. Yours may be very different depending on your goals.

Diet: 

I have been very hesitant to post my diet plan for a few reasons. Mainly because diets do not work the same for everyone, just because it is working for me doesn't mean it will work for everyone. The diet I am currently on  is to help build muscle, not loose weight. I am on a higher calorie diet for that reason. If someone wanting to lose weight tried it they may gain unwanted weight. Or someone could try my diet plan expecting to gain muscle and gain weight because they are not working out enough with the diet plan. I suggest talking to a nutritionist or trainer to help decide what is best for you! But I can give you tons of helpful tips that I use for my diet!

I currently eating 6-7 meals a day. Not snacks, meals. I eat every two hours. This helps keep my metabolism going and increases fat lose. My meals consist of Protein (meats.. Fish, steak, chicken), veggies and complex carbs (sweet potatoes and brown rice). That is it. Since I am eating meals every two hours I am usually not hungry in between meals and do not need snacks. I also drink tons of water, at least a gallon a day. I cut out almost all dairy, sugars, high sodium, breads and processed foods. I allow myself a cheat meal once a week, usually on Friday nights! I try not to use condiments but if I do I get low sodium and "light".

Supplements:

I try to get my proteins from the meat I eat but will drink a protein shake after works outs. I get my protein HERE, I get it from Arbonne because I think theirs taste great and since I am signed up for Arbonne I get a discount which is awesome when you are buying lots of protein. You can get protein almost anywhere, just depends on your preference.

I take vitamin C and zinc for my vitamins. 

I also take a pre and post workout. There is so many different pre and post work outs. I started on the one my trainer told me to take and I really don't like it very much so once it is gone I will probably look for another one. It seems to work great in the fact that it gives me energy but I hate the taste of it.

So there you have it my friends. Super basic but I will try to post more in depth soon. And I will be posting work out videos and work out plans soon!

Let me know if you have any more questions! 
:)

34 comments:

  1. Hi McKinli, thank you so much for posting this!

    I had been very curious about everything you had done to get in such amazing shape! I started on my 'clean eating' journey almost 12 weeks ago and i have been so happy with the results, but now I am looking to take things to the next level so i have signed up for a 'Bikini Momma' competition (I have a 2.5yr old boy and 8 month old girl) in just under 12 weeks. You said you eat about every 2 hours mainly meat, veges and brown rice/sweet potato. Sounds very similar to what I am already eating. Out of the 6/7 how many of your meals are meat & veg and how many are something else? For example do you eat Oats for breakfast? Or are you saying you have meat and veg for almost all your meals?

    Thanks! You're amazing! You have become my main inspiration!
    Sophia :)

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    1. Breakfast I eat a cup of oats, 6 egg whites and 2 oz of chicken! All my other meals are lean protein and veggies or complex carbs.. 3 with veggies and 3 with complex carb! Hope that helps!

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  2. This is a great post, I would love to hear more about what worked for you. Tips, plans, and videos would be welcomed. Thanks, very inspiring!!

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  3. Amazing transformation pics! You looked great before, but love that your workout/diet plan helped you build muscle and tone up. That's what I'm hoping to do is to get more toned before my wedding and honeymoon in three months. I'm hoping I can incorporate some of your tips to help me out. Thanks for sharing!!

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  4. Amazingly inspirational! Can you please be more specific on your workout routine? What worked for you? How long are your weight training workouts. I would LOVE if you could post your set routine! Thanks so much! Onward!
    Joelle

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    1. I work out a different muscle group each day. I worked out 6 days a week, twice a day. I did one hour of cardio in the mornings on an empty stomach and one hour of weights in the evenings!

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  5. You look amazing!!!!! Good for you. I just started to do my own clean eating about 4 weeks ago. Ok, ok, I am trying to eat better expecially cause I have kids, but also for my self and to lose wait. I just recently about 6 months ago had my second child and want to get rid of the baby fat and fat that has come in between having the girls. I have taken some of your tips and stuff and it has worked for me so far. I have lost about 10lbs so far and still going strong. Thank you so much and I can't wait to see more tips. I do have a question: Do you have any at home work outs that you suggest?

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  6. Congrats on the BIG win! I am inspired to be healthy and eat clean thanks to your amazing blog that I came across just today! No more excuses!
    Ps. I really want to see your hair extension tutorial... I did the a-line thing too!

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  7. You look amazing! I'm inspired.

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  8. You looked beautiful before...but am amazed at the muscle tone you've gained in just 10 weeks. Great job!

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  9. Congratulations on reaching your goals! You look amazing! I was wondering though how long after you complete your fasting workout do you wait to eat after? I have just started that recently but I'm a little lost about how long after to eat something. Seeing all your hard work pay off has inspired me again give healthy living my all. Thanks!

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    1. Eat as soon as you can! I usually brought a protein shake with me and would drink that on the way home then eat breakfast as soon as I got home!

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  10. You look amazing, beautiful! I am inspired to be healthy. Thanks for the amazing post. I love you muscles. YOu are my Queen! Questions:
    How long did you work out abs and legs? (Minutes), What you did you eat for breakfast?

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    1. Breakfast I eat 1 cup of oats, 6 egg whites and 2 oz of chicken! I do my legs and abs on the same day, 3 times a week for an hour each time.. about 40 minutes legs, 20 minutes abs.

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  11. Hey Mackinli! I am so inspired by all of your hard work and am hoping I can get my body as ripped as yours and I'm following your weekly workout schedule! I have a low body fat percentage so am trying to build muscle now!
    Are sweet potatoes and brown rice the ONLY carbs you eat?
    and when you weight train, do you add on a lot of extra weights? or did you use body weight? thanks so much!

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  12. I think you looked better before...

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    1. I am naturally a thin person. I could eat just about anything and I probably wouldn't gain very much. Throughout the 10 weeks it wasn't about getting thinner or loosing weight. It was about becoming healthier through eating clean and working out. In fact, I tried VERY hard to GAIN weight by putting on more muscle! I am currently training for my next show where I am trying to gain about 10 lbs of muscle! I set a goal to become more healthy and to be toned and fit and I think that I accomplished just that! Something people don't realize is it is just as hard as for thin people to gain as it is for overweight people to lose. I do realize that I blog to the public and so any one is welcomed to comment here but please realize that every body is different, make sure when you make comment in the future it is positive. There is enough negativity in the world already.

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  13. So you said you eat 7 times a day but about how many calories do you have each day??

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  14. Honestly, I think you were absolutely gorgeous in your before pictures, and in the after ones you look scary skinny. Your still beautiful either way, but it makes me sad that didn't realize that before. Most women would kill to look how amazing you looked before, I just don't see why you would want to be thinner then you already were.

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    1. I am naturally a thin person. I could eat just about anything and I probably wouldn't gain very much. Throughout the 10 weeks it wasn't about getting thinner or loosing weight. It was about becoming healthier through eating clean and working out. In fact, I tried VERY hard to GAIN weight by putting on more muscle! I am currently training for my next show where I am trying to gain about 10 lbs of muscle! I set a goal to become more healthy and to be toned and fit and I think that I accomplished just that! Something people don't realize is it is just as hard as for thin people to gain as it is for overweight people to lose. I do realize that I blog to the public and so any one is welcomed to comment here but please realize that every body is different, make sure when you make comment in the future it is positive. There is enough negativity in the world already.

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  15. I would love to see an after behind picture of you standing the same way as in your before pic and without all the fake dark tan so I can see a more realistic version. Cause your booty and legs are dramatic!

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  16. Hi I wrote earlier about how many calories you eat in your 7 meals? I'm in the "losing baby weight stage" and just curious what you were at and also if you nursed? I am nursing so it's super hard for me to cut too much without feeling like I'm starving. Oh I was also wondering if your polar watch uses a heart rate chest strap?

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  17. Hey Mckinli, What do you recommend for a prework out?

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  18. How did you find your trainer? Would you give out his information? I need a little more motivation and help than self motivation. ;)

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  19. You look amazing!!! I wish I could work out with you!! Im naturally a very small girl after having my two boys..and 3 miscarriages..I am on a mission to GET STRONG! and FIT. Im 5'1 and currently 92 lbs. I want to have a ABS..not bones in my stomach..and LEGS not STICKS! Thank you for being a positive inspiration!!

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  20. woow that is really amazing!!!
    I am afraid I will never be able to reach that since I can't change menage my nutrition.I hate all kind of animal and soy products so I just cannot have so much protein.
    I am running a lot and do exercises for toning 5 days a week but I have no result :( .




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  21. Hey babe,
    I normally don't comment or even open these kinds of blogs but I was SO impressed with your transformation. I can see your main goal was to gain muscle but from an aesthetic view point, it seems like you lost a lot of weight as well. I have a naturally curvy frame, but I eat really clean so I've been at 120 for years now. I recently started restricting calories and bumping up my workouts. Right now I'm doing 3 hours a day of combined muscle and cardio on 1200 calories (often less) of oatmeal and vegetables. I'm vegan so most of my protein intake comes from broccoli and spinach (broccoli has double the protein per calories as a steak does). I can see the numbers on the scale going down and I've hit 108, but I can't really see much of a difference in the mirror. :( I'm curious if you did a cutting phase before a muscle building phase or if the weight took care of itself while you were building. Your body is BANGING. Did you do more reps or less reps on heavy weight? I want that bikini model body but I'm not sure what kind of workouts help. Toning? Machines? I appreciate any advice!

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  22. I realize you posted this several months back, but congrats on your win! I have a very similar body type to you. I am tall, and naturally thin. I am working towards gaining more muscle, but trying not to lean out to much (which is crazy difficult with my high metabolism!) I am thinking about maybe competing in the NPC competition in my area in may of next year.
    Love your tips on you diet- this is the hardest thing for me! I will try and start implementing some of these tips in the coming weeks.
    If you don't mind me asking, what percentage body fat were you before you started training, and at the time of your show? I am just trying to get a very rough estimate of where I need to be.
    Congrats again! You look amazing!

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  23. Where can I go to find out what compitions are going on and how to sign up? Im starting my journey to be healthier and am inspired to make this a goal of mine. I workout regularly and eat healthy but want to start clean eating and work towards a goal:)

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  24. I think you looked much better before!!! That's what I call healthy. I realize bodies come in different shapes and sizes, but I also am just stating my opinion, not being negative! I honestly never want my teenage daughter to look at a picture of you and think this is what she should look like. I just don't! I am extremely healthy, workout, eat clean, but have a little bit of curve to me right along with my great muscle tone. It scares me to thnk this is what you think looks "healthy"! I am sure you will give me your " please don't be negative" response you gave the others, and that's fine. But considering this is a public blog, and someday my daughters might find these pictures of you, I want them to know I don't find this a " healthy body" in ANY way.

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  25. And, sugar free gum is not eating clean! It is full of artificial sweeteners (chemicals) which are horrible for our bodies!

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  26. Absolutely wonderful post! Thank you for sharing it! What pre and post workout supplements are you currently taking? I'm a fan of C4, personally.

    You inspired me to get my butt into gear and start working on my eating habits. Thank you for that!

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  27. Did you do only hiit training or did you also mix in steady state cardio

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