The Muscle Couple with another update from Amanda.

If you remember her last update, she told us she was having “CHEAT DAYS” and we lambasted her for it. 

As you can see from this update and her recent photos, she got the message loud and clear.  We’re starting to get impressed.

From: Amanda Berridge
Date: Sat, 12 Sep 2009 14:27:34 -0700
To: musclecouple@gmail.com
Subject: Update 9/12

Hello. Hope all is well…here’s the update.

New Stats:
Weight: 123 pounds
Body Fat (9/09/09): 16% (26 in June)
Size 3 (From a size 7!)

I feel great and am finally getting the hang of this. I’ve reached
a much better place mentally and am really starting to make this a
lifestyle change.

After the last blog (a huge eye-opener), I came to terms with
everything. That day I put together a folder for myself in which I
am tracking work-outs, food and article clippings. I track
everything! It has many pictures of figure competitors I’ve
clipped out of magazines for motivation. I also use fitday.com to
track my eating. Writing everything down and having to look at
progress on paper really helps.

I’ve completely altered my thinking on eating and now eat more to
fuel my body as opposed to for enjoyment. The thought process
behind putting food in my mouth is now, “what does this do for
body?.” I have not had a “cheat-day” since I last spoke with you.
To cure cravings I’ve subbed a chocolate-peanut protein bar in
twice and had some sugar-free jello. I’ve eliminated eating after
8 p.m. and cut out an extra meal that I had not realized I added
in when exams stressed me out. I’ve also upped my water-intake and
take my VPX 3x a day. I tweaked a couple of additional things in
my diet. For example, instead of having my tuna on the side of my
salad with safflower mayo and salad dressing on top of my salad, I
now put my tuna/mayo on top of my salad, eliminating the
unnecessary salad dressing. I eat my oatmeal plain too and it’s
not bad at all, actually I enjoy it.

You can add Cinnamon and a tbspn of Whey Protein to your oatmeal to increase protein and enhance the taste with minimum kcal increase.

I’ve been getting much more out of my workouts. I’ve been paying
additional attention to my focus and intensity and have gotten
much better burns for every exercise, every set. I knew this was
working when I started getting sore again the next day (I had
stopped getting sore). I’ve really been trying to push myself to
the next level because I know how intense my goals are and how
intense the other competitors are that I soon want to compete
against. In addition to upping the intensity, I started wearing a
stop watch to the gym and limit my rest time to 60 seconds.

I’ve upped my cardio intensity also and added abs to non-lifting
days (keeping in mind everything from your ab blog). Instead of 20
min on lift days I now do 30 and on non-lift days I’ve been doing
60 minutes of spring intervals on the inclined treadmill (which
kick my butt).

I’ve picked my competition, the Tampa Bay Classic, it’s a level
three and will be around the second week of June. I have 9 months.
That means in only 6 months, I’ve got to be on the same level with
other competitors who will be starting their hard-core prep 3 mo.
out!

AWESOME!

I treated myself to a shopping spree with some extra money that I
earned at a garage-sale in which I sold my old clothes (all of
them were way too big). Buying size 3 clothes again (6th grade was
the last time), was much more rewarding than any “cheat-day”.

I’ve realized how important this is to me and all the hard work’s
worth it. I’m completely committed to this now and am ready to
hear what’s in store next.

I’ve attached a couple of recent pictures for you guys. I’m no where near as defined
as I want and need to be (especially in my lower body) but I’m
making huge progress in terms of getting leaner and more muscular.

Nice Muscularity in the thighs Amanda

Nice Shoulders-Abs and Quads!

Let me know what you think.

Thanks!

Wow Amanda!  We think you’re kicking ass with your training and cardio now.

And obviously you’ve got your diet all figured out!  We need to tweak your training so that you move to a more specialized split.

It appears your legs are responding faster than the rest of your physique.  We’ll probably need to tone down the compound movements and work on sharpening them.  You really don’t need more size there just more definition.

Here is your new training program:

4 Days A Week Split:

• Day 1-Chest-Biceps-Abs

• Day 2-Back-Triceps-Low Back

• Day 4 Delts-Traps-Abs

• Day 5/6 Legs(Quads-Hamstrings-Low Back)

We will correspond by email in the next couple of days for the exercises and sets.  I want to incorporate some Rest Pause Training for a finishing set for each muscle.  This will dramatically improve your muscle tone and definition.

Make sure you don’t overdo your cardio.  Keep the same schedule as before.(Don’t increase from where you are now)  And your diet is already on point.

Keep it up.

TMC BE PROUD OF YOU!

MIHWCS