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~~PhoenixS ~~ 9 week Case Study of a Natural Female Transformation

O

OMEGA

New member
Hi Ladies:)

~PheonixS is a member here and a colleague / friend of mine:

http://www.elitefitness.com/forum/members/phoenixs.html <--- Her , here at Elite :)

She has not trained often in the last year so the below pics are a true ground zero starting point

zslnhk.jpg

5ts6e1.jpg
 
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Awesome hope she post up her diet and fitness routine too great to see everything that goes into a transformation.
 
Hi All :)

I will be working hard with OMEGA for the next 9 weeks to see what I can do. I am taking the next 9 weeks very seriously. It's been awhile since I have been so serious. I have always worked out, but have had a lot of setbacks so have not been consistent in my training and dieting for some time.... until now. I have my work cut out for me, but I know from past experience that if I focus and kill it then I can see some pretty sweet results.
 
Today was my off day after just completing my first half week sequence. Yesterday was legs so of course I feel beat today. I always feel beat after leg day so having the day off after lower body is great for me.

I am a little sore, but not too too bad. I think the glutamine definitely helps keep me from being in too much pain! I know before I discovered this stuff I would be sore for days. Good stuff for sure.

I also should note besides eating clean and training I am also taking agx products and glutamine. I am taking Lipoflame, Lipostim, and AMP02. In the morning I take either 3 Lipoflame or 2 Lipostim. Pre-workout I am taking 1 Lipostim with 4 AMP. Sometimes after a long day of work I am really not feeling the gym, but once I take my stims I am ready to kill it. :) I am addicted to stims. Must have them! LOL.

I am really not good at journaling, but I will do my best. I will pretty much just be rambling my feelings along my journey. I am really excited and motivated to see just what I can do with some good help.

We will post pics every 3 weeks or so.
 
Thanks for posting I am the same about journaling every day I can keep it up for 2 weeks to a month tops then it stops. What is your diet like that is a big part of making the change I would say most of what makes the change love to see an average day how many meals macro break down etc.
 
Well I will do my part SuperQT :)

o is going to make sure Pheonix post 3 week update pics 2-3 times and post at least 2 times a a week

thanks for sharing your thoughts..

I am a firm believer in just "checking in" even if its just for one sentence lol

Phoenix will Reply with Macros later today
 
Wow! This is gonna be really fun to watch. Good luck Phoenix. Omega is extremely helpful, huh?!

Great job getting started. I haven't visited this site in a long time but will have to check in more often now. Yay~
 
curvymommy said:
Wow! This is gonna be really fun to watch. Good luck Phoenix. Omega is extremely helpful, huh?!

Great job getting started. I haven't visited this site in a long time but will have to check in more often now. Yay~
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oh please do!! we miss you soooooo much!!


sweed said:
Ah the Omega legs workouts... killler!!

Good luck!! again! lol :)
Click to expand...

HEHE dont remind her! :) she hates/loves the intensity we use

Thanks for saying hai Swede! L()

 
I just finished another good workout today. I am really beat right now, The bent over rows really take a lot out of you. "they wallup you" as OMEGA says. lol

I am feeling really good already. My body is already thanking me for killing it. ;)

My diet Macros are simple:

1 Gram of Protein . per pound of calculated LBM
1.3 Grams plus of Carbs per pound of calculated LBM depended on on/off training days.
Fat is under 60 gram per day

I can't lie.. OMEGA eats very "Spartan" he believes in simplicity of diet so long as you get key things. Flavoring your food when healthy is so key.

I use herbs liberally and mild/low sodium flavorings. I want my food to taste good, but still be good for you. Nobody wants to feel like they are eating cardboard. ;) It's hard to stay on track with your diet if it doesn't taste good to you.

I will also have one cheat meal a week. and a cocktail ;)
I will not be doing a cheat "day" because if I did I would probably be gorging all day long. One cheat meal and I am satisfied enough with that one treat and stay on track.
 
I am beat!! Today was leg day and it totally kicked my ass, but I LOVE it. I also learned a trick this week from a new friend about wearing a hoodie to help the bar from not hurting me on the smith machine. My gosh it works wonders.

Diet today was on.

I am feeling great already. I can already see some changes and feel it in my clothes. My butt is already starting to pop out nicely. YAY!!!
 
PhoenixS said:
I am beat!! Today was leg day and it totally kicked my ass, but I LOVE it. I also learned a trick this week from a new friend about wearing a hoodie to help the bar from not hurting me on the smith machine. My gosh it works wonders.

Diet today was on.

I am feeling great already. I can already see some changes and feel it in my clothes. My butt is already starting to pop out nicely. YAY!!!
Click to expand...

Great job! I had a leg day too! killer! Keep it up!! :)
 
I am feeling a little bad today. Please please please let it just be allergies and not a cold coming on, I don't need yet another set back. :( Today is my off day so I plan to be LAZY and hopefully I will wake up tomorrow feeling fine and ready to train. *fingers crossed*
 
PhoenixS said:
I am beat!! Today was leg day and it totally kicked my ass, but I LOVE it. I also learned a trick this week from a new friend about wearing a hoodie to help the bar from not hurting me on the smith machine. My gosh it works wonders.

Diet today was on.

I am feeling great already. I can already see some changes and feel it in my clothes. My butt is already starting to pop out nicely. YAY!!!
Click to expand...

Haha! Drop it low girl! Have you heard that song? Anyway, that's awesome. Hope you're feeling better now. I'm just checking in to see how sore you are. :heart:
 
PhoenixS said:
I am feeling a little bad today. Please please please let it just be allergies and not a cold coming on, I don't need yet another set back. :( Today is my off day so I plan to be LAZY and hopefully I will wake up tomorrow feeling fine and ready to train. *fingers crossed*
Click to expand...

Hoping it is not a cold either but just in case take some vit c 1000mg 3 times a day.
 
curvymommy said:
Haha! Drop it low girl! Have you heard that song? Anyway, that's awesome. Hope you're feeling better now. I'm just checking in to see how sore you are. :heart:
Click to expand...
I have never heard drop it low, but I like "get low". You know this one? Good dancing music! :D

 
Still kicking some ass! I have been dealing with some pain issues from deadlifts two days ago. I had the pain in my rib one day and then the next in my upper back area. I have been having to baby around those sore spots. I have not deadlifted good like that in a long time. I got some replenisher from NTBM today so hopefully this will help me out. I just drank it for the first time and it tastes really good. Good stuff!

I am already seeing my body change and it feels GREAT. It motivates me to keep pushing it hard. I love to see things change. I cannot wait to see how I look in a couple of weeks. I am going to update with new pics in two weeks so you can all tell me if you see the changes as well.
 
change is good!! it's def a motivator when yuo start see results! and fast results!
Great Job, keep it uppp!!
 
Sorry All, I am horrible about keeping up with these things. I plan to get new pics up within a week. I feel I have made some progress and pictures don't lie so we will see. :)
 
PhoenixS said:
Still kicking some ass! I have been dealing with some pain issues from deadlifts two days ago. I had the pain in my rib one day and then the next in my upper back area. I have been having to baby around those sore spots.
Click to expand...

How's it doing now? Was it just DOMS? Wondering if it was a DL form issue possibly since getting even a little loose on them can hurt you.
 
It was Dl-ing too hard too soon

I believe it was compression of a nerve ending resulting in acute inflammation which caused a pinching sensation that spread till inflammation went down

It took us out for a week

She will post pics in 2 weeks since we kinda coasted light for a bit
 
RottenWillow said:
How's it doing now? Was it just DOMS? Wondering if it was a DL form issue possibly since getting even a little loose on them can hurt you.
Click to expand...

Nice pretty new avi :)

I am doing MUCH better. I had a little setback with that injury. I think my form was pretty good. I always have my form corrected if I am a little off. :) I think I simply just lifted too heavy too fast I think. I am pretty strong, but I need to listen to my body. I should have taken it a little more easy. It put me out for a few days, but I took it easy a few more days once all the pain was completely gone. I am going to hit it a bit harder this week now.
 
I wanted to share a picture.. I can tell my body has been changing a lot. I always do well when I train hard and eat good. I guess I have pretty good genes. Anyway, I was messing around checking out my backside before I got in the shower and to my surprise BAM muscles. LOL. I am all excited and even more motivated now.

http://i46.tinypic.com/o7ng5k.jpg
 
PhoenixS said:
Nice pretty new avi :)

I am doing MUCH better. I had a little setback with that injury. I think my form was pretty good. I always have my form corrected if I am a little off. :) I think I simply just lifted too heavy too fast I think. I am pretty strong, but I need to listen to my body. I should have taken it a little more easy. It put me out for a few days, but I took it easy a few more days once all the pain was completely gone. I am going to hit it a bit harder this week now.
Click to expand...

Pinched nerves up in the trap area seem to a reoccurring problem for me when I'm lifting regularly. Could be what happened with you, since you feel pretty certain your form was tight. You might want to do some post-workout hot showers with a pulsating head to unknit those muscles, or just a good massage from a friendly man. :)
 
RottenWillow said:
Pinched nerves up in the trap area seem to a reoccurring problem for me when I'm lifting regularly. Could be what happened with you, since you feel pretty certain your form was tight. You might want to do some post-workout hot showers with a pulsating head to unknit those muscles, or just a good massage from a friendly man. :)
Click to expand...

Thanks for the tip! :)
 
Ya I here Omega is a pro at giving massages! ;)

Keep hitting it hard!

Omega, great job training! Short time and lots o results!
 
I was really proud of myself yesterday and have to share. Yesterday was leg day and I killed it. I lifted much heavier than I thought on the leg press. I am definitely getting stronger. Silly me I had no idea that you could put plates on top of the machine as well as on the sides. I typically have been maxing out at 2 plates on each side. Well yesterday I was doing really good at 1 plate and 35 on each side. I was handling it well, but could not go any heavier. Well to my surprise it was pointed out to me that there were already 2 plates on the top!!! LOL!!! So I was really pushing 4 plates and 2 35's. YAY ME!!
 
just wait till Leg Shots

I have never seen Ham, glutes develop so fast..........

PhoenixS is looking like a Ancient Greek Athletic statue and its barely more then 3-4 weeks in......
 
Omgsh!!! Looking good there! Nice back progress!



Oh...are you nekkid in teh kitchen? That's hot, lol.

great to see you and thanks for the update! :heart:
 
Hey All! I just wanted to let everyone know I am still killing it. My workouts are going good and I continue to get stronger. My diet has been good as well. I have no problems staying on track with the holidays. I plan to take some more updated pics soon. I feel like my legs are getting there now and I am ready to show them off here soon. :) I hope everyone has a nice Thanksgiving. :)
 
I just thought I would give a quick update. I am still making awesome progress. I am packing on the muscle and getting stronger. My diet is still really clean. I was still good on Thanksgiving and only eating one naughty a treat a week. I am leaning out, but the weight on the scale is going up so you know what that means?? MUSCLES!! :) I am going to post pics in another 3 weeks. You have already seen my back progress and it is time to show some of my other progress. I am finally getting happy with my legs. I think the wheels will be ready to be shown in a couple of weeks. Stay tuned!! :D
 
I thought I would share some of my favorite music that gets me pumped up in the gym. I have my cardio selection and my lifting selections. Feel free to share some of your favorites too. :) Enjoy!

Cardio:









Lifting:





 
Phoenixs, keep the transformation pics coming. You're making some nice progress so far. You look great! Thanks for sharing the music. Its a nice mix of breaks, club, techno, house & dark stuff (as OMEGA) calls it, LOL!
 
Danielle Averill said:
Phoenixs, keep the transformation pics coming. You're making some nice progress so far. You look great! Thanks for sharing the music. Its a nice mix of breaks, club, techno, house & dark stuff (as OMEGA) calls it, LOL!
Click to expand...

Thank you :) I will be posting updated pics in another week so check back. I am glad you like my music. I like to share so others can enjoy too. Here is my newest track that I added to my Ipod. I heard it on XM radio today and I had to add it for my cardio sessions. It may be a little hard for some, but I love house music. The hard fast stuff is good for cardio. It makes me want to dance too. lol.

 
I thought I would write a little update in my log. Things have been going really well. I have had no issues and have been consistent in my diet and training. It has been really tough with all the Christmas goodies in the office, but I have had good will power and only caved for some cookies one time. Oops! :o I didn't beat myself up though because it was my only cheat of the week. :)

I am really killing it in the gym now. I am moving on up in weights. I am now pushing 275 on the leg press. Bent over rows I am now doing 25's pretty darn easy. In the beginning I thought i was going to die attempting 25's. :D I have increased the weights on everything pretty much. It feels cool to be getting stronger and stronger. I feel like superwoman. I am really going to step it up these next 3 weeks. You will be seeing updated pics of everything at the end of the month. My back looks amazing and it will be nice to see my legs in pics too.

I hope everyone is doing well and are getting through the holidays ok. Take care.
 
Not a good update. I have not worked out in 3 days. I have come down with a cold. I do not work out when I am sick because I do not want to make it worse. It seems like each day I feel worse than the day before. I have been popping lots of vitamins, zinc, zicam, etc and nothing is knocking this out. It was a slow coming illness. My body was trying so hard to fight getting sick, but it lost. It was creeping on me so little the first two days that I thought it MIGHT be allergies. I went ahead and didn't work out in case I was getting sick so I wouldn't exhaust myself and make it feel worse. Well today is day 3 and I woke up feeling more horrible than the last two days. :( I hate this!! Anybody have any tips on how to get better faster?? I hate missing my training.
 
:You can use this time to gather your second wind to finish strong in the training

Also perhaps take the opportunity to cook up food in advance gets supps
and also "protein load"

protein loads on off days I sometimes do since sometime during a busy workout day you can miss some of your daily goals

these days for me usually mean Salads and chicken all day
 
OMEGA said:
:You can use this time to gather your second wind to finish strong in the training

Also perhaps take the opportunity to cook up food in advance gets supps
and also "protein load"

protein loads on off days I sometimes do since sometime during a busy workout day you can miss some of your daily goals

these days for me usually mean Salads and chicken all day
Click to expand...

Thanks :heart: Rest and load up on protein and hopefully ready to KILL IT the next two last weeks.
 
So I got one of my goodies that I won from Orbit Nutrition. I won the Tri-O-Plex double chocolate chip cookies. I had to try one out and they are GOOD. It is a nice little protein packed treat. It is good when I have a sweet tooth sometimes and need a little naughty treat to stop craving sugar. I have had some protein cookies before and they tasted like cardboard. These are really very tasty! Two thumbs up. :)

Chef Jays TrioPlex Cookies, 24/box - $20.95 : Orbit Nutrition
 
glad you liked them, they help me out too. i have a killer sweet tooth.
 
PhoenixS said:
So I got one of my goodies that I won from Orbit Nutrition. I won the Tri-O-Plex double chocolate chip cookies. I had to try one out and they are GOOD. It is a nice little protein packed treat. It is good when I have a sweet tooth sometimes and need a little naughty treat to stop craving sugar. I have had some protein cookies before and they tasted like cardboard. These are really very tasty! Two thumbs up. :)

Chef Jays TrioPlex Cookies, 24/box - $20.95 : Orbit Nutrition
Click to expand...

Those are yummy :p
 
Bump.
 
Pictures coming in 4 days :) I have been busting my butt really hard so I am excited to see pics. I can see changes in the mirror, but always best to see in photos. Overall I am pretty happy with the progress I have made. I know what I am capable of now for when I look to compete one day.
 
PhoenixS said:
Pictures coming in 4 days :) I have been busting my butt really hard so I am excited to see pics. I can see changes in the mirror, but always best to see in photos. Overall I am pretty happy with the progress I have made. I know what I am capable of now for when I look to compete one day.
Click to expand...

If you're competing someday, I foresee a road trip in my future! That is so cool.

can hardly wait for pics! :D
 
Update :)

we will continue for 3-4 more weeks and see if we can bring out her Legs more. and also lean out more
happy with how back and delts came out :

25rf142.jpg

24pkra8.jpg

161mfc7.jpg
 
Wow! Helloooo muscle-y cute girl! Great job! I can tell she's really lean! My favorite part is her shoulders in pic #2. Wonderful job you guys.

Phoenix...you look beautiful and as a side note, your hair rocks!
 
Wow! looking good!
 
you did all the work, you deserve it:)
 
Enjoyed reading through your thread. You look great. Nice work! I'm jealous of yourself and all of the others that can commit to the diet. That is my problem. I can work out for 4 hours a day, but cannot discipline myself with food.
 
superqt4u2nv said:
Awesome work girl :)
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Thanks girl :) It was a nice little test run for me to see how well I could do. Next time I am really going dial in more. I am just coming off of a little break from the gym. My last week of killing it I had a tiny tear or something that was really bugging me. I tried working around it, but it was giving me a lot of dull pain. I didn't want to injure myself even more so I sat out. I am now getting back in the gym and pain seems to be gone now.
 
PhoenixS said:
Thanks girl :) It was a nice little test run for me to see how well I could do. Next time I am really going dial in more. I am just coming off of a little break from the gym. My last week of killing it I had a tiny tear or something that was really bugging me. I tried working around it, but it was giving me a lot of dull pain. I didn't want to injure myself even more so I sat out. I am now getting back in the gym and pain seems to be gone now.
Click to expand...

Did you go see someone? I used to try to work through pain too then I got smart and meet the best sports specific chiro/ART guy in the world now I have bad pain makes me think I am going to miss a workout I go see him. It is not that often anymore cause he is awesome gives me tons a of stretches and stuff to make sure I am not hurting myself in the first place. LOL
 
superqt4u2nv said:
Did you go see someone? I used to try to work through pain too then I got smart and meet the best sports specific chiro/ART guy in the world now I have bad pain makes me think I am going to miss a workout I go see him. It is not that often anymore cause he is awesome gives me tons a of stretches and stuff to make sure I am not hurting myself in the first place. LOL
Click to expand...

No, I never did go and see anyone, but I will be sure to do that next time. I think it would be best anyway to heal quicker. I hate when I have to go more than a couple days without working out. It is my stress reliever. I just feel BLAH when I don't workout. I also feel like a couch potato. lol :)
 
Absolutely inspirational!!! Thanks Phoenix! I just started a couple of months ago, have a long long way to go. But what my workout partner tells me is that I will never be happy, I will just want more! I see it happening now, I look at myself and I never think I will have enough muscle or definition LOL Thanks for sharing the link!
 
fitmom43 said:
Absolutely inspirational!!! Thanks Phoenix! I just started a couple of months ago, have a long long way to go. But what my workout partner tells me is that I will never be happy, I will just want more! I see it happening now, I look at myself and I never think I will have enough muscle or definition LOL Thanks for sharing the link!
Click to expand...

Thank you!! Welcome to EF :)
 
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