Debbie & Riley – realize their goals with Actualize Sports & Fitness:
Debbie’s 2018 goals:
Weight goals: to get down to 150 (starting weight 209)
Nutrition goals: nothing specific – simply to maintain current nutritional plan to eat with balance & moderation and better choices in mind
Other goals: to get more agile & build muscle and strength
January Check-In:
1) Stats:
Weight: 205
Muscle composition: I gained a pound of muscle and lost over a pound of body fat! yippee!
2) January goals:
Did you meet your weight loss goal? (you wanted to be down 10lbs, but I did write down a start weight): I did not lose 10# but I did lose the 4 # that I gained over Christmas! My body decided that after a year of this it was time for a plateau
Working with my coach to up my protein and get through it.
Did your muscle composition go up? Yes it went up. This is the most muscle I have ever gained in a month. I can see inches coming off!
Does your new dress fit yet? My dress fits perfectly!
3) Goal for a February:
Weight: To get under 200 and gain at least another pound of muscle.
Nutrition goals: eat less dried fruit and nuts and shakes and much more protein through chicken and fish
4) Best advice from my trainer: Keep doing what I am doing and my body WILL reward me.
Debbie’s 2018 goals:
Weight goals: to get down to 150 (starting weight 209)
Nutrition goals: nothing specific – simply to maintain current nutritional plan to eat with balance & moderation and better choices in mind
Other goals: to get more agile & build muscle and strength
January Check-In:
1) Stats:
Weight: 205
Muscle composition: I gained a pound of muscle and lost over a pound of body fat! yippee!
2) January goals:
Did you meet your weight loss goal? (you wanted to be down 10lbs, but I did write down a start weight): I did not lose 10# but I did lose the 4 # that I gained over Christmas! My body decided that after a year of this it was time for a plateau
Working with my coach to up my protein and get through it.
Did your muscle composition go up? Yes it went up. This is the most muscle I have ever gained in a month. I can see inches coming off!
Does your new dress fit yet? My dress fits perfectly!
3) Goal for a February:
Weight: To get under 200 and gain at least another pound of muscle.
Nutrition goals: eat less dried fruit and nuts and shakes and much more protein through chicken and fish
4) Best advice from my trainer: Keep doing what I am doing and my body WILL reward me.
Riley’s 2018 goals:
Weight goal: to be up to 230 by September and reevaluate from there (Starting weight: 195)
Nutrition goals: To eat 5000 calories a day of healthy food, particularly veggies and lean protein
Other goals: position himself to be selected for collegiate football upon graduation
January Check-In:
1) Stats:
Bench max:210
Deadlift:395
Hex deadlift 425+ (haven't actually found a max yet, I've lifted this before though)
Weight:225
2) January goals:
Met my January goal of being 225, looking to up my nutrition plan calories to increase weight gain.
Bench max went up 25 pounds so that's a great start.
3) February goals:
Weight goal: to be 230 by the end of February, 5 pounds should be doable.
Bench max: 225 lbs
Front squat: 300 lbs
4) The best advice trainer advice I've received is definitely to not over train. I should do what feels best for my body and make sure that I'm always working my hardest but not pushing my body to its breaking point.
Weight goal: to be up to 230 by September and reevaluate from there (Starting weight: 195)
Nutrition goals: To eat 5000 calories a day of healthy food, particularly veggies and lean protein
Other goals: position himself to be selected for collegiate football upon graduation
January Check-In:
1) Stats:
Bench max:210
Deadlift:395
Hex deadlift 425+ (haven't actually found a max yet, I've lifted this before though)
Weight:225
2) January goals:
Met my January goal of being 225, looking to up my nutrition plan calories to increase weight gain.
Bench max went up 25 pounds so that's a great start.
3) February goals:
Weight goal: to be 230 by the end of February, 5 pounds should be doable.
Bench max: 225 lbs
Front squat: 300 lbs
4) The best advice trainer advice I've received is definitely to not over train. I should do what feels best for my body and make sure that I'm always working my hardest but not pushing my body to its breaking point.