- 1 Why did you decided to transform?
- 2 What keeps you motivated?
- 3 Please share your workout routine:
- 4 What’s your most favorite exercise?
- 5 What does your diet consist of?
- 6 What supplements are your taking?
- 7 What is your favorite cardio exercise?
- 8 Your favorite Gym Tracks, if any?
- 9 Do you have a favorite quote?
- 10 Your future fitness goals?
- 11 Any advice or tips for aspiring transformers?
- 12 Social Profile:
Name: Stacy Burke
Start age: 17
Current age: 20
Start weight: 211 pounds
End of transformation weight: 152 Pounds
Total weight lost or weight gain: loss around 60 pounds
Why did you decided to transform?
I noticed that I couldn’t do things that other people did with ease like play games with friends. I also noticed at school I would be out of breath from going from the first floor to the second or up to my room. I would always think that I was just a big girl and strong and because I was tall I just looked a lot different than other girls. One day at the mall I was trying on dresses for prom and I found that only one fit me in the whole department store, I thought I was a size twelve, but the twelves didn’t fit me. I went home and decided I was going to weigh myself for the first time since I could remember, when I looked at the scale I fell to the floor because I weighed as much as my 6’4’’ father. I decided then and there I didn’t want to live like this anymore and I wanted to change my life.
What keeps you motivated?
Seeing where I was and the small changes I can see with my body as I go along with my process and looking back from where I was, makes me feel.
Monday: Legs: warm up with leg extensions 3-4 sets of 20. barbell squats with warm up set, then 4 sets of 12,10,8,6. Hack squats- feet narrow 4 x 12 or leg press 4×12 (alternate weekly).
Weighted lunges 4×12 on each leg or weighted step ups 4 x 12 9(alternate weekly)
Leg Extensions 4 x 20 incline
barbell presses 4×15,12,10,8
Incline Dbell presses 4×15,12,10,8
Incline dbell flies 4×12,12,10,10
Peck deck flies 4×20,15,15,12
Tricep touchup – tricep extension 4×12,12,10,8
Tuesday: Warm up with chin ups or flex arm hang. As long as possible.
Wide grip pulldowns 4 x12,12,10,8
Dbell rows 4×12,10,8,6
Close grip pulldown 3 x15,12,10,8
Seated rows 3 x 12, 10, 10
Stiff arm lat pulldowns 4 x 15, 12, 10, 8
Seated curls machine 4 x 12, 12, 10, 8
Seated curls 4 x 15, 12, 10, 8
Still leg deadlift 4 x 10-12
Lying ham curls 4 x 15, 12, 10, 8
Cable kickbacks 4 x 15
One leg push downs on assisted chin machine 4 x 12
4 x 20 of each – donkey kicks, bridges feet in and bridges feet out
Wednesday: 40 Minute spin.
Interval, endurance, or strength
Friday: Lateral raises (bent arm) 3 x 12, 10, 10, 8
Dbell presses 4 x 12, 10, 8, 6
Front raises 4 x 12, 10, 10, 8
Lateral raises (straight arm) 4 x 12, 10, 10, 8
Upright rows 4 x 12, 10, 10, 8
Rear delts on pec deck, cable or dbelts 4 x 12, 10, 10, 8
Preacher curls 4 x 12, 10, 8, 6
EZ bar curls 4 x 12, 10, 8, 6
Dbell hammer curls 4x 12, 10, 8, 6
Cable curls 4 x 12, 10, 8, 6
Close grips 3 x 6-10
Skull crushers 4 x 12, 10, 8, 6
Rope overhead tricep extensions4 x 12, 10, 8, 6
V bar tricep pushdowns 4 x 10-12
Saturday: Fun outdoor activity, usually hiking and geocaching
Sunday: Rest, Jesus, and Football
What’s your most favorite exercise?
I love doing leg presses and squats because I can feel how strong I’m getting each time
What does your diet consist of?
My general rules of thumb: No premade frozen food, no “junk” food, eat when hungry, put as many colors on my plate as possible (usually spinach, love), no soda, don’t cut out carbs because you still need them, lean protein (chicken and turkey), one cheat “treat” or meal a week, there’s no such thing as a cheat day.
What supplements are your taking?
Fish Oil, Omega three, Multivitamin
What is your favorite cardio exercise?
Spinning, or taking Dance cardio classes
Your favorite Gym Tracks, if any?
Sweat (Remix) by snoop dog, Alors On Danse by Stromae, Survivor by Destiny’s Child, and Tell Me I’m a Wreck by Every Avenue
Do you have a favorite quote?
For beautiful eyes, look for the good in others; for beautiful lips, speak only words of kindness; and
for poise, walk with the knowledge that you are never alone. Audrey Hepburn
Your future fitness goals?
Stay healthy, get toned, feel comfortable in form fitting clothes
Any advice or tips for aspiring transformers?
Results take time; if people don’t notice you’re body changes immediately don’t get frustrated. If you fall off track, don’t be disappointed in yourself, get back to it. None of our journeys look the same