Transforming Jeanice Cabale - One Year Out

I looked at the scale one morning and kind of wondered what the hell was wrong with me? I was never a big girl, but a short one nonetheless. But let's fast forward. I started training when I was 18, reading about the sport of bodybuilding and how it has benefited many individuals. I was always intrigued by the magazines and look of athletic people, so I said to myself this is something I can definitely invest my time into doing.

Well 6 years later, after being on and off with training, dieting and supplementing, I decided I just wasn’t happy with my progress. Putting on 15lbs of God knows what in 6 years, yo yo dieting, eating too much or eating too little just wasn’t for me anymore. The excuses as to why I hadn’t competed yet or why I haven’t reached my goal had to stop.

So finally it hit me! January, 2010, I started dieting once again and stopped making excuses. I knew what to do. It was just a matter of if I did it or not. Do I want to cut out my social life? And eat grilled chicken and salad with brown rice for weeks? Or do I want to go out and party? Well the answer was both. I figured I could balance the two.

June hits and the scale is 20lbs lighter. I couldn’t believe it! I was waking up every morning at 4am (I still am) and heading to the gym. I was eating right, packing meals and cooking every 4 days, supplementing well and educating myself on different techniques for training and different diet regimens. I still wasn’t happy, no matter how good people told me I looked I still was not satisfied.

I kept reading about the shows that were coming up, looking at pictures of competitors, and saying I can do that; why haven’t I competed? I figured I want to be the best so why not work with the best? I searched all over, I took the advice from others as to what it took to get on stage. A successful supportive team! FINALLY I had it in me to say LET'S DO THIS.

I searched far and wide and found the BEST COACH EVER! IFBB PRO Jennifer Searles. So I contacted her and we got to talking. Of course, my luck I hit a minor speed bump in the road and our actual meeting was held off for a month…almost 2.

Well to make a long story short, we finally met and she assessed me with a blink of an eye. She pointed out my weak points as well as my strengths. She gave me a diet plan, training program and a supplement program. I couldn’t be happier that I chose her as my coach. I have went nowhere but up. So the journey begins. 1 YEAR OUT!

My Starting Stats

July 31st, 2010

• Height: 5’2
• Starting weight: 125 pounds
• Body Fat %: 27%

August 21, 2010

• Weight: 120 pounds
• Body Fat %: 25%

Jeanice Cabale - One Year Out

Daily Diet And Supplements

Here is what I eat on a daily basis. I have an exchange list just in case I need a variation.

Daily Meal Plan - 7 Total Meals

7 TOTAL Meals. My diet is managed by IFBB Pro Jennifer Searles – www.jennifersearles.com – www.theworkspersonaltraining.com. My daily diet can vary, but here is a sample day from weeks four through one:

• Meal 1 - 0.5 serving, 1/2 cup dry (1.4 oz) oatmeal, 1 cup fat free milk, 1 scoop protein powder.
• Meal 2 – 4 egg whites. 4oz yam, ½ cup oats or 2 slices Ezekiel bread.
• Meal 3 – 1 scoop protein powder, ¼ cup blueberries.
• Meal 4 - 2 oz chicken or 3 oz tilapia, salad, ½ cup brown rice.
• Meal 5 - 1 scoop protein powder, 1 tablespoon nut butter (usually almond butter).
• Meal 6 – 3 oz flank steak, salad. I like to switch off with salmon.
• Meal 7 – 6 egg whites.

Supplements:

• Glutamine - 1 teaspoon after workout or in a.m. and 1 teaspoon before bed.
• BCAAs - 30 minutes before training and directly after.
• Chromium Picolinate - 200mcg with carb meal 1. 200mcg with post lifting meal or carb meal 2.
• L-Carnitine - 1 Pill in the a.m.
• Lipo 6
• Green Tea Extract - 1 dropper in a.m., 1 in p.m.
• Vitamin C - 1g post lifting or in a.m., 1g in p.m.
• Alpha Lipoic Acid - 100mg in a.m., 100mg in p.m.
• Multivitamin - 1 Pill in the a.m.
• Whey Protein Varies – Isoflex PB chocolate, Scivation Whey chocolate, MYOfusion banana perfection and milk chocolate, Betancourt Nutrition vanilla cappuccino.

Training And Cardio

My training split is 4 days on, 1 day off – REPEAT. All exercises 3x8-12, hypertrophy range. I usually do a warmup with lighter weight to get the blood flowing through the muscle.

Day 1 - Shoulders

• DB Overhead Presses
• BB Overhead Presses
• Lat Raises
• DB Row
• Overhead Tricep Extensions
• Straight Bar Press Down
• Abs

Day 2 - Back

• Wide Grip Lat Pulldowns
• One Arm DB Row
• CG Pullups
• Rope Lat Pullover
• Rear Delt DB Flies

Day 3 - Chest

• Incline DB Press
• Flat DB Press
• Incline Flye
• Alt DB Curls
• Rope Hammer Curls
• Abs

Day 4 - Legs

• DB Squat (Only exercise 15-20 reps)
• BB Or DB Deadlift Superset w/One Leg – Leg Press
• Runners Lunges Superset w/ Step ups to side
• Leg Curls

Day 5 - Rest

Day 6 - Repeat training cycle, starting with shoulders.

5 days – 50 minutes of whatever cardio I choose.

3 Week Progress

After 3 weeks my measurements are as follows:

• Weight: 120 pounds
• Body Fat %: 25%

So within 3 weeks I dropped 5lbs and 1.5% body fat. No tweak needed yet! So I am good to go for the next few weeks. Until then GIVE EVERYTHING but UP!