Jessie, like many others, made the life altering change because of how she looked and felt. After going from 160 Lbs. to 120 Lbs. it is obvious she succeeded in her goals. Read on for more about this amazing transformation!
Name: Jessie Phillips
Weight Before: 155-160lbs
Weight Current: 120lbs
Why I Got Started
I started because I wanted to get rid of the weight I had gained while I was pregnant. The pictures of our 2004 Marine Corps Ball made me sick and I wanted to change that. So I changed my diet, drastically and started a lifting routine.
I had never been that large before, and to a point I was in denial about it, until I saw the pictures. I refused to be an overweight mom for my daughter. What sort of example was that setting for her? Sure, she was only 8 months old when I finally started, but that’s not the point.
How I Did It
I started a journal in the BB.com Women’s area in January of 2005. It was a rough start at first when it came to the diet. I was barely eating to begin with because I was under the impression, as are many other women, that I was supposed to eat less to lose weight. I started a lifting routine I had my husband draw up for me.
I found that it was really easy to stick to the weights. However, I was still under that mindset; that if you lift heavy, you’re going to get bulky. Well, after following a very low calorie diet and lifting, but not lifting all that heavy, I hit a stopping point. I had stopped my journaling on the forums not too long after I had started it. I decided to research all I could about weightlifting, power building and things in that nature.
In May of 2005 I came back with a vengeance. I started up a new journal, and have been going along steady ever since. I started focusing on my strength, got my diet in check, and off I went. Plus, the women on the BB.com forums, in the female section, are awesome.
They are great motivation, very informative, very helpful, and always looking out for your health, even if you aren’t. I probably wouldn’t be where I am if it had not been for those women. I now eat 5-6 times a day and take in between 1400-1800 calories a day. My main focus is getting in enough protein. My ratios are usually between 50P/40C/20-30F. My strength has gone through the roof. It’s a great feeling.
My goal had been to lose the weight and get back to my pre-pregnancy weight. Well, once I reached that, by September 2005, my next goal was to look even better for the Marine Corps Ball we were having that November. I did that too. I did all that with just weight lifting.
My cardio consisted of heavy yard work twice a week and the occasional bike ride. I’m currently adding in some swimming 2-3 times a week to see how this helps me even more. I rotate my routines among each other. I change it up about every 6-7 weeks. I keep an active journal on the Bodybuilding.com Female Forums under the handle ‘Ninja J’ if you’d like to read my entire journey and what I am currently doing. My next and current goal just the continuous refining of me.
The only supplements I’ve taken/currently take are:
* Whey Protein
* Vitamin C
* Vitamin E
Sample Week Of My Diet
This is a sample diet of my weight lifting days. On non-lifting days my diet varies a bit.
* Meal 1: 1 cup kashi go-lean, .5 cup milk, 1oz raisins, 1 whole boiled egg
* Meal 2: 1 scoop whey, 8oz milk, 1 banana
* Meal 3: 1.5 scoop whey, 10oz milk, 1 banana
* Meal 4: .5 cup low fat cottage cheese, 1 apple, 1 slice of rye bread, .5tbsp of sugar free strawberry preserves
* Meal 5: 3oz turkey breast, .5 cup yams, .5 cup broccoli, 1tsp extra virgin olive oil
* Meal 6: .5 cup low fat cottage cheese, about 10 whole almonds
Sample Week Of Training
* Monday: Pull
* Tuesday: Off
* Wednesday: Push
* Thursday: Off
* Friday: Legs/Abs
* Saturday & Sunday: Off
* Conventional Deadlifts: 2 warm-up sets; working- 3×8
* Seated Cable Row: 1 warm-up set; working 3×10
* One-Arm Dumbbell Rows: None for warm-ups; working- 3x 8-10
* Standing Dumbbell curls: warm-up: none; working- 2 x 10-12
* Barbell Bench Press: warm-up – 2 sets; working 3 x 8
* Incline Barbell Press: warm-up – 1 set; working- 3 x 8
* Dumbbell Shoulder Press: working- 3×8
* Tricep Rope Pulldowns: working: 2 x 10
* Squats: warm-up – 2 sets; working- 3 x 8-10
* Straight Legged Deadlifts: warm-up – 1 set; working 3×8
* Weighted Decline Crunches: 3×15
* Lying Leg Raises: 3×15
Suggestions For Others
EAT. That’s it. My suggestion for others and other women – eat your good, clean, healthy food, and eat it all. Also, don’t believe the myths. Lifting heavy won’t bulk you up… no matter who you are. Get to the gym and lift those weights and lift them as heavy as you can!