Lifestyle Prior To Change
I was active but not consistent. I would go to the gym on and off. I was an amateur boxer and used to being active, but was really not that interested in weight training on a consistent basis. My eating wasn’t too bad; but I was only eating 2 times a day, thinking I would lose weight.
What was your low point or turning point?
I relocated from Canada to the US without family or friends for a work opportunity. I became depressed in the absence of my support circle. I started to gain weight because I stopped working out all together. I wasn’t eating healthy and was going through a mild depression. I wasn’t feeling good about myself; and being isolated from my daughter and family took a huge toll on me.
I couldn’t get out of my depression and at times felt like giving up on life. I was doing some research and read an article on fighting back when depressed. Exercise was one of the key components of fighting off depression. That was my way out. So I told myself… “ Christine, it is time to re-claim your life” It was now or never.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
Eating clean and eating 6 times a day was very difficult. I was used to eating once or twice a day. Now I had to feed my body. This was the hardest part for me. I felt nausea a lot of times because my body was not used to all the food.
- Transformation Start: December 14, 2009.
- Milestone: January 14, 2010 - I dropped 13 lbs in the first month.
- Milestone: March 2010 - Drop 7 percent body fat and down 21 pounds.
- Milestone: April 11, 2010 – Down - 33lbs.
- Milestone: May 12, 2010 - Down 45 lbs in less than 16 weeks.
- Transformation End: May 13, 2010 - My Rockford Show, Stepped on stage at 170lbs standing 6 feet 1 inches. Then I did a 2nd show in November 2010 and placed 3rd in the Tall Class Division.
Christine's Training And Cardio Approach
What was your weight training approach and split during your transformation?
I weight trained 5 days a week:
- Day 1: Quads and Calves
- Day 2: Back and Chest
- Day 3: Shoulders, Calves and Core
- Day 4: Hamstrings and Glutes
- Day 5: Biceps and Triceps
|Day 1 - Quads and Calves|
|Single Leg Extension||4||10/25|
|Bodyweight Walking Lunge||1||200-300|
|Seated Calf Raise||4||20-25|
|Standing Calf Raise||4||12-15|
|Day 2 - Back and Calves|
|Lat Pull down||4||10|
|Seated Cable Row||4||10|
|Machine Chest Press||4||10|
|Decline Bench Press||4||10|
|Day 3 - Shoulders, Calves and Core|
|Dumbbell Front Raise||4||10|
|ay 4 - Hamstrings and Glutes|
|Seated Leg Curl||4||10-12|
|Lying Leg Curl||4||10-12|
|Single Leg Curl||4||10-12|
|Day 5 - Biceps and Triceps|
|Tricep Pull Down||4||12-15|
|Close Grip Bench Press||4||12-15|
|Overhead Tricep Extension||4||12-15|
Please detail your cardio approach during your transformation?
Because I was training for a show it was pretty intense. I started off with 5 days a week. I was doing cardio for 30 minutes/5 days a week. Then I upped it to 45 minutes/5 days a week at 8 weeks out. Then 1 hr/5 days a week 5 weeks out. Then at 3 weeks to the show I was doing 2 hours of cardio 6 days a week.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- For your heavy days; if you can go beyond 10 reps, you need to up the weight.
- Proper form is more important than heavy weight. You need to master the form.
- Do not rest to long between sets. 45-60 seconds at the most. That keeps your heart rate up.
How are you currently training, and has your training changed since the completion of your transformation?
I’m training smarter. I don’t need to be in the gym for 2 hrs to get the results. Hit it hard, intense and get out.
Christine's Diet And Nutrition Approach
What was your diet/nutrition approach during your transformation?
Eating clean foods. More protein to support my muscle. 1-2 gallons of water.
Can you provide us with a sample eating plan (please be specific):
- WAKE UP: Drink 16 oz of water and take regular minerals, vitamins and St. John's Wart prior to doing morning cardio.
- CARDIO: Morning - 30-45 minutes of cardio 4-5 days a week on a empty stomach in the morning. Only have ½ grapefruit prior to cardio. We will add in weights later on. Walking, running, bike, stairs. Cardio in the morning is best. You burn more fat.
- SNACK: Eat 4 egg whites, and 3 Tbsp of cream of rice or ½ of oatmeal with dose of B-complex vitamin.
- MEAL ONE: Eat 3 oz of turkey rinsed with 10 almonds and 8 asparagus spears (if you can’t eat NUTS, eat avocado).
- SNACK: Eat 1/2 a grapefruit and 2 plain rice cakes.
- MEAL TWO: Eat 6 oz of tilapia with 1/2 cup of green beans.
- MEAL THREE: Eat another 3 oz of chicken with 1/2 cup of quinoa/brown rice or couscous with 1/3 cup of diced roasted red pepper and 1000 mgs of vitamin C.
- MEAL FOUR: Eat 6 oz of tilapia with 8 asparagus spears.
- MEAL FIVE: Drink a 30 gram low carb low fat shake and a 3 oz yam and 1 plain rice cake with a tsp of honey glazed on it.
- MEAL SIX: Eat 4 egg whites and 1 cup of green beans.
- NIGHT TIME: If you wake up or are up later eat 4 egg whites.
Were there any diet/nutrition mistakes you made that you learned from?
Eat 6 times a day.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Drink lots of water.
- You have to eat enough to support your body.
- Measure your food.
Did you allow yourself cheat meals?
I did. But because of the timeframe, I could not do the traditional 1 cheat meal a week.
What supplements did you use during your transformation?
- Milk thistle
- Vitamin C and E
- B- Complex
- Zinc Magnesium and Calcium
- Fish Oil
- MCT Oil
- Flax Seed
- L- Carnatine
Advice For Others
What are your best 3 tips for someone looking to make their own transformation?
- Set realistic goals.
- Hire a professional.
- Check with your doctor first to ensure you medical condition is stable.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
I keep a circle of friends that are into fitness. I look at old pictures of myself. “ You are worth it, invest in yourself.”
More From Christine Wilson
What is your life like now that you’ve made a transformation?
What motivates you currently to keep improving yourself?
The quality of life that being fit provides.
Anything else you would like to share?
“Invest in yourself; you are certainly worth it.”
How can people contact you?
Email me at firstname.lastname@example.org or Facebook.