Transforming Jeanice Cabale - Week 9 Update

It’s hard to believe it has been 9 weeks that I’ve been dieting hardcore! One cheat meal a month, no partying, no drinking, sleeping early. Basically, waking up, training, eating, and sleeping REPEAT! It definitely has been fun and challenging! The last 2 months I’ve been turning down company functions left and right saying no to unlimited free drinks and food, or going and just drinking water. HEY! It’s all worth the end result, like I always say.

Not to say that it’s not torture when they lay 6 boxes of different types of pizza across the desk next to you, different gourmet desserts that we get rewarded with for being such great employees or just a regular weekly luncheon. Yeah! I know! You're probably saying, one day a week won’t hurt right? Wrong! I’ve became a machine that does not turn off unless told to. I mean it probably won’t hurt BUT, yes there is a but! I feel once the goal that Jen and I are reaching for is met then we can be a bit more lenient. I am my worst critic! I'll do anything it takes to be the best! So if it means dieting for a year, I'll do it!

I am almost at the goal of 20% bodyfat, a good off season level that I can stay at before getting into pre-contest phase. I’ve been pretty regimented,, not really that exciting but exciting enough for me! Hearing criticism, “you’re too skinny”, “don’t you think that’s enough weight loss,” ”are you happy?”  - at the end of the day I just ignore it. Because this is a decision I decided to make and I am doing it for myself and no one else.

And Yes I am happy! I’ve never felt or looked this good in a long time and just because I love the challenge. I try not to over think things. It just makes things more complicated. So I mind my business and go on my merry way. Eat smart, train hard and remember to get some rest! If I can do it, so can you! REACH YOUR GOALS! I can't wait to see what the next few weeks entail.  And the journey continues 1 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. Gym: Ultimate Gym Long Island – Ultimategymli.com. My daily diet can vary, but here is a sample day:

• 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.
• 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.

9 Week Progress

July 31st, 2010

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

October 2nd, 2010

• Weight: 114 pounds
• Body Fat %: 21.4%

So within 9 weeks I dropped 11lbs and 6% bf,  Until then GIVE EVERYTHING but UP!