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Cheezziitt
11.5%
bf
130 Lbs.
wt
5'2"
ht
BodySpace Member
Cheezziitt
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Member Since: Apr 19, 2010

Last Visit: Yesterday, 2:44am

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BODYGROUPS

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INSPIRED BY

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real name
Liz-a-delic B
age
30
gender
Female
location
Minneapolis, MN, US
gym
occupation
Architecture
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Overall Goal
///
Gain Muscle
Keep improving my physique. I especially want to inspire women striving to gain muscle, live healthier and happier. I believe smiles, drive and overall healthiness are contagious! Sponsored Athlete for True Fitness Clothing and Hard Body Bronze
goal physique
Fitness Model

Progress & Goals

BEFORE
Jul 11, 2010
CURRENT
Apr 6, 2013
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115.1 Lbs.

LEAN BODY MASS

14.9 Lbs.

BODY FAT

CURRENT WEIGHT
130
Lbs.
May 18, 2013
Lbs.
Save
CURRENT BODY FAT
11.5
%
May 18, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2010-04-19,2010-04-25,2010-07-11,2011-07-17,2011-08-02,2011-08-06,2011-08-15,2011-08-16,2011-08-20,2011-08-23,2011-08-31,2011-09-03,2011-09-14,2011-09-19,2011-09-20,2011-09-25,2011-10-02,2011-10-06,2011-10-12,2011-10-16,2011-10-19,2011-10-22,2011-10-26,2011-10-28,2011-10-29,2011-11-06,2011-11-09,2011-11-12,2011-11-14,2011-11-19,2011-12-01,2011-12-03,2011-12-06,2011-12-08,2011-12-10,2012-01-08,2012-01-09,2012-01-15,2012-01-21,2012-01-23,2012-01-29,2012-02-03,2012-02-05,2012-02-12,2012-02-17,2012-02-19,2012-02-26,2012-03-03,2012-03-04,2012-03-08,2012-03-12,2012-03-17,2012-03-24,2012-04-07,2012-04-12,2012-04-17,2012-04-21,2012-04-22,2012-05-11,2012-05-26,2012-06-09,2012-06-21,2012-06-30,2012-07-05,2012-07-07,2012-07-17,2012-07-21,2012-08-04,2012-08-13,2012-09-18,2012-09-30,2012-10-03,2012-10-07,2012-10-28,2012-11-07,2012-11-17,2012-12-02,2012-12-08,2012-12-22,2012-12-29,2012-12-30,2013-01-19,2013-01-27,2013-02-09,2013-02-17,2013-03-02,2013-03-08,2013-03-09,2013-03-16,2013-03-19,2013-03-22,2013-04-06,2013-04-27,2013-05-04,2013-05-18
143,141,135,127,130,129,130,130,130,133,131.5,132,134,136,136,133,133,131,131.5,133,131,129.5,131,130,128,130,126.5,125.5,128,125.5,127,124,125,122,121.6,128,128,130,128,128,132.5,130,128,126,128,128,126,124,124,122,122,121,122,120,118,116,115,117.5,120,129,125,130,130,135,135,135,132,138,140,141,138.5,139,137,135,135,135,133,134,135,136,136.1,134,133,133,132.5,132.5,130.5,129.8,129.2,128.4,127,125.5,128,127,130
Mar 10, 2013
127.2 Lbs.
%
2010-04-19,2010-04-25,2010-07-11,2011-07-17,2011-09-14,2011-09-20,2011-09-25,2011-10-12,2011-11-01,2011-11-19,2011-12-10,2012-01-29,2012-02-17,2012-02-26,2012-03-03,2012-03-12,2012-03-24,2012-04-12,2012-04-20,2012-04-21,2012-04-22,2012-06-21,2012-07-05,2012-08-13,2012-09-18,2012-09-30,2012-10-07,2012-10-28,2012-11-07,2012-11-17,2012-12-02,2012-12-22,2012-12-29,2012-12-30,2013-01-19,2013-01-27,2013-02-09,2013-02-17,2013-03-02,2013-03-08,2013-03-16,2013-03-22,2013-04-06,2013-04-27,2013-05-18
25,25,25,16,18,18,18,14.5,14,14,12.1,16.2,13.5,13,12.5,11.5,11.8,11,11,10.8,10.2,14,14,16,18,18.5,18,17.8,16,16,15,15,14.8,14.8,13.8,13,12,11.5,11.5,11,10.5,10,10,10.5,11.5
Mar 10, 2013
13 %
Lbs.
2010-04-19,2010-04-25,2010-07-11,2011-07-17,2011-08-02,2011-08-06,2011-08-15,2011-08-16,2011-08-20,2011-08-23,2011-08-31,2011-09-03,2011-09-14,2011-09-19,2011-09-20,2011-09-25,2011-10-02,2011-10-06,2011-10-12,2011-10-16,2011-10-19,2011-10-22,2011-10-26,2011-10-28,2011-10-29,2011-11-06,2011-11-09,2011-11-12,2011-11-14,2011-11-19,2011-12-01,2011-12-03,2011-12-06,2011-12-08,2011-12-10,2012-01-08,2012-01-09,2012-01-15,2012-01-21,2012-01-23,2012-01-29,2012-02-03,2012-02-05,2012-02-12,2012-02-17,2012-02-19,2012-02-26,2012-03-03,2012-03-04,2012-03-08,2012-03-12,2012-03-17,2012-03-24,2012-04-07,2012-04-12,2012-04-17,2012-04-21,2012-04-22,2012-05-11,2012-05-26,2012-06-09,2012-06-21,2012-06-30,2012-07-05,2012-07-07,2012-07-17,2012-07-21,2012-08-04,2012-08-13,2012-09-18,2012-09-30,2012-10-03,2012-10-07,2012-10-28,2012-11-07,2012-11-17,2012-12-02,2012-12-08,2012-12-22,2012-12-29,2012-12-30,2013-01-19,2013-01-27,2013-02-09,2013-02-17,2013-03-02,2013-03-08,2013-03-09,2013-03-16,2013-03-19,2013-03-22,2013-04-06,2013-04-27,2013-05-04,2013-05-18
107.2,105.8,101.2,106.7,109.2,108.4,109.2,109.2,109.2,111.7,110.5,110.9,109.9,111.5,111.5,109.1,109.1,107.4,112.4,113.7,112,110.7,112,111.2,110.1,111.8,108.8,107.9,110.1,107.9,109.2,106.6,107.5,104.9,106.9,112.5,112.5,114.3,112.5,112.5,111,108.9,107.3,105.6,110.7,110.7,109.6,108.5,108.5,106.8,108,107.1,107.6,105.8,105,103.2,102.6,105.5,107.8,115.8,112.2,111.8,111.8,116.1,116.1,116.1,113.5,118.7,117.6,115.6,112.9,113.3,112.3,111,113.4,113.4,113.1,113.9,114.8,115.9,116,115.5,115.7,117,117.3,117.3,116.1,115.5,115.6,114.9,114.3,112.9,114.6,113.7,115.1
View All

LATEST MEASUREMENTS

  • Waist
    27" no change in 28 days
    May 4, 2013
  • Arms
    12" a gain of 0.5" in 28 days
    May 4, 2013
  • Chest
    36.5" no change in 28 days
    May 4, 2013
  • Thighs
    21.2" a loss of 0.8" in 28 days
    May 4, 2013
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

Keeping the balance and maintaining!!

Also follow me @ http://www.facebook.com/LizBNPCCompetitor and Youtube/instagram/twitter @cheezziitt :)

Lack of progression leads to boredom and inefficiency. When you have intent and order to your workouts you are able to sculpt your body to you goals. It is your daily routines, workouts and nutrition that builds from one on to the other, a sequence that each day matters. It is important to keep balance with your workouts simultaneously focusing on exercises that stimulate growth in your “problem” areas. Keep your workouts efficient by understanding your workout before walking into the weight room. Recognize how you will progress in sets and reps specifically to how you feel that day, review mechanics and tools to be used, acknowledge the expected contractions and training effect. Take control of your work out, it is you who is the ‘artist’.

My Nutrition Program View My Full Nutrition Program

Knowledge is power when it comes to eating right!

My first step in the right direction to eating clean was when I became aware of my 'poison'. It took about 8 years of living through many rough patches that I reached out for help. I had a food sensitivity test done resulting in sensitivities to gluten, corn, yeast, sugar, almonds and walnuts. I thought I was a goner....but little did I know this was a blessing in disguise. After all my findings on my restrictive diet and the help of my coach Casie SHepard IFBB PRO,  I added 'safe' carbs  and bam my energy, ambition and strength soared. I also realized two huge mistakes I did on a daily basis, something most women are guilty of- Not eating frequently and enough and not drinking enough water.   Just simple moves like eating small meals every 2-3 hours and carrying a water bottle around made a HUGE difference. Now with a solid understanding and focus on my nutrition the sky seems limitless.  My body is very responsive which allows my nutrition to be a key factor to how my body is sculpted.  On or off season healthy nutrition can never be neglected.  What works best for me, is 3 day carb cycling, high carbs on leg days, lower carbs on off days, and medium carbs on all other muscle groups .


Sample of what my Moderate Carb Day could look like:

  Food     Meal 1 4 servings egg whites, scallions and pepper 4:30 1c white rice cooked Pre-workout 2 tsp coconut oil                 Meal 2 1 scoop whey protein - Vanilla 7am 1/2c oats Post workout 1/2tbsp coconut oil    1 tsp Vanilla Extract   1 tbsp splenda   3 fish oil capsules         Meal 3 4oz ground lean turkey and cumin 9am 3/4c cooked brown rice   2 c Spinach   50g avocado         Meal 4 4oz white fish + Ms. Dash lemon Pepper 12pm 1 c broccoli   3/4c cooked brown rice         Meal 5 4oz chicken and garlic powder 3pm 2 c Spinach   1/2tbs coconut oil   3 fish oil capsules         Meal 6 ‘brownie’  -- 1 scoop whey protein + 1 egg white (in magic bullet mix all ingredients with ¼ water )

5:30

1/2c oats (magic bullet)   + 1 tbsn Splenda


  5g unsweetened dark coco    (microwave for 20s intervals stirring until you get your desired consistency) Meal 7   before bed 4oz lean steak - Grilled 8pm 6 Grilled asparagus   50g  avocado

My Supplement Program View My Full Supplement Program

These may vary through out the year.

Pre workout Shake
BSN -No Explode

Post-workout Shake
Body Fuse Cre-8 (Creatine)
Force Factor Glutamine

Post-workout Protein – BSN Vanilla Isolate

Throughout the day:

1 gallon of water with Extend BCAAs

Rhodiola

Opti – Women’s Multi Vitamin + Fish Oil morning and evening meal

Calcium+ CLA+ Body Fuse Joint Restore (Glucosomine) – Opposite meals of my multi/oil

Evening Protein Brownie – BSN Chocolate Mint

Mineral Suppliment + Body Fuse Lean Dreams -- right before bed

My Motivation Program View My Full Motivation Program

To keep improving while motivating and helping others do the same!

I was embarrassed and even scared for change but I am glad I took the first step to this lifestyle. I have gained a strong passion to show I am real and anything can be achievable. I made it to where I am now with lots of support and making this fit life fun. I truly believe it’s a journey and I love telling my story so I can inspire others; because everyone can do it with the right mind set and tools! I especially want to inspire women striving to gain muscle, live healthier and happier. I believe smiles, drive and overall healthiness are contagious! Thank you for this opportunity, and the chance to spread the fitness bug! :) 

 Team Elite Member: Currently working with IFBB Pro Casie Shepard - http://www.facebook.com/casie.shepherd

http://www.facebook.com/casie.shepherd

 www.bodybuilding.com/fun/body-transformation-elizabeth-berres-bsn-elite-physique-winner.html

What Cheezziitt Is Up To

Cheezziitt added 2 new photos to her photo gallery.

May 21, 2013

Cheezziitt is now friends with M4Y0, KHALED96 and 13 others.

May 21, 2013

Cheezziitt I need a dose of 'kick in the butt!' Anyone got any to spare?! :P

May 21, 2013 |
CyChic, FightingPenguin and 13 others like this.
  • raddis

    I'll swap butt kicks with you..you first!..My butt needs kicking at least twice a day! ;)

    May 21, 2013 |
  • charlesdurham1

    I constantly need it! But that's what we are here for, that motivational "kick in the butt" we we get in a rut. Now go ahead and push the BEASTMODE button and take no prisoners

    May 21, 2013 |
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Cheezziitt added 4 new photos to her photo gallery.

May 19, 2013

Cheezziitt updated her body fat from 10.5% to 11.5%, a gain of 1% in 21 days.

11.5%
May 18, 2013 |
raddis, ouerkeqi and 1 other like this.
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Cheezziitt updated her weight from 127 Lbs. to 130 Lbs., a 3 Lb. gain in 14 days.

130 Lbs.
May 18, 2013 |
raddis and ouerkeqi like this.
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Cheezziitt Just one of those days.

May 18, 2013 |
raddis and ouerkeqi like this.
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Cheezziitt added a new post to her FitBoard.

May 18, 2013 |
raddis, ouerkeqi and 4 others like this.
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Cheezziitt added the video 201305.11-Blastin Boulders.

May 18, 2013

Cheezziitt is now friends with Cupcakes615, Vicario and 19 others.

May 17, 2013

Cheezziitt added 2 new photos to her photo gallery.

May 17, 2013

Cheezziitt This new program is killer! LOVING IT!!! Happy Friday, how are you making it FITastic!

May 17, 2013 |
Lowen, raddis and 12 others like this.
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Cheezziitt added a new photo to her photo gallery.

May 16, 2013 |
FightingPenguin, charlesdurham1 and 19 others like this.
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Cheezziitt added a new photo to her photo gallery.

May 16, 2013 |
FightingPenguin, golf4pr and 18 others like this.
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Cheezziitt added 2 new photos to her photo gallery.

May 15, 2013
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About Me

About Me:
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Visitor Comments

Leave a Comment
Giuliux
Giuliux That is very kind of you! :) Sure, I'll tell you my progresses and thank you for your help!!! So, you'll have a show in 12 weeks! Very cool!! it's a great occasion for you to challange with yourself, keep yourself higly motivated and going beyond your limits!!! I think it's a great thing! I think that your training will be very hard and intense, but I think that it won't be a problem for you!! :D Good luck from Italy!!! Keep in touch!! :) :) May 23, 2013 5:41am
Bodymonster123
Bodymonster123 Hi Liz Thanks for accepting, when I started last year I had an uphill battle fat burning, I followed a shredding program, utilised the sauna & steam room. Burn fat, get fit, strengthen muscles, ligaments and joints was my main focus. January this year I started putting on muscle and continue to do so. My goal is now to get stronger and pack on as much muscle as I can. Have a good day and best of luck to you. Kind Regards Shane May 23, 2013 2:22am
KHALED96
KHALED96 Sure no problem! Im currently training for an upcoming show on the 21st September, I am only 16 but have far to go so Im taking training easy and I have exams now so Im studying for them and hopefullypass with flying colours! Ill follow you on fb if you have a fan page send me the link please :) May 22, 2013 6:10am
ovrseasadvnture
ovrseasadvnture Hey girl! Trying to send you a message but your box Is full :( . Hope u are doing well! May 21, 2013 9:05pm
fernandrade
fernandrade thank you :), and I'm just working on eating healthy with low carbs, running, and lifting. Trying to lose fat but not any muscle. May 21, 2013 6:26pm
ZeeRoc
ZeeRoc Hi Liz, thanks so much for the add... I recently decided to transform my body to the best shape possible and live a healthier life, its tough cause not use to healthy eating, but making sacrifices to reach my ultimate success. BTW, you look fabulous, great physique. Looking forward to learning from you. Congratulations on your accomplishments and wish you nothing less than the best in achieving all your goal May 21, 2013 5:32pm
HaleyBrennan
HaleyBrennan Thanks! I actually did call Hard Body Bronze and she is doing my makeup and hair :) And I am feeling AWESOME!! No zero carb days for me, and I switched my weight workouts to nighttime, so that means more sleep for Haley! I met with my coach at five weeks out and was actually leaner than I was at my first competition! That was after taking off a week of rest. I'm feeling really good about my prep now, switching up my workouts as well. :) May 21, 2013 3:57pm
occyforce
occyforce Hey Cheeze, Thanks for the add! x May 20, 2013 11:50pm
MAB2012
MAB2012 Hi Cheez, thanks for ur post and ur kind words. It's been a long road, but its so rewarding! I havent done anything crazy in my training regimen to drop the weight and gain the muscle... weight training and watching my calories. I work for a vitamin supplement manufacturer and have worked with our R and D dept to create a supplement that I love! You look amazing! I am definitely going to check out your recipes. Very cool! You are obviously competing, hows that going? Best Wishes! May 20, 2013 12:25pm
Giuliux
Giuliux guest Hello! thank's for accept my friend request :) training is going very well, i do my best! :D,no pain no gain!! Isn't it?? :) i have to upload new photos!!! and you? how is your training? Have a nice day!!! - Giulio P.s: i put a like on your FB page! :) May 20, 2013 7:24am
guest
guest Hello! thank's for accept my friend request :) training is going very well, i do my best! :D,no pain no gain!! Isn't it?? :) i have to upload new photos!!! and you? how is your training? Have a nice day!!! - Giulio P.s: i put a like on your FB page! :) May 20, 2013 7:22am
leo19
leo19 Thats good to know! Thanks again :) Love your video blog - very helpful. Keep up the great work! Allison May 20, 2013 5:01am
buildmuscle123
buildmuscle123 Thank's for the add,you look great May 20, 2013 1:32am
jet2356
jet2356 Your hard work looks good ..jet thanks for sharing looking forward to hot summer !!! May 19, 2013 5:41pm
leo19
leo19 Thanks for the support. I will check out FB! I am getting frustrated almost six weeks and I am seeing small body changes but no weight dropping - is that normal? I want to lose about 20 pounds but it just isn't even starting to come off! How long did it take you to see results? May 19, 2013 9:31am
Vicario
Vicario Hey Liz, I hope you're doing well. I'm very impressed with you transformation and I'm working to do the same. How long did it take you? May 19, 2013 6:26am
jaymal05
jaymal05 Hi, how are you? Thanks for the comment and i know my page is a little bare right now but i'm getting up the courage to post my shirtless pic... Not that i'm severly over weight or anything i'm just self conscience at the moment. I'm currently deployed and its hard to get any pictures up but i'm definitely going to fix up my page..lol. Thanks for accepting my request also. Chris May 18, 2013 1:15am
jmattk
jmattk Thank you for adding me! Your transformation is incredible! Very inspirational seeing what you have accomplished ! May 17, 2013 8:29pm
HaleyBrennan
HaleyBrennan Liz!! Who did your makeup for the Gopher State Classic?? I still need to set up a hair and makeup appointment, but I might do my own hair. Definitely can't do my own makeup though... May 15, 2013 10:35pm
cecen83
cecen83 Hi! I'm currently working on getting prepped for a local show, here in Chicago; its in November. I'm not sure whether to do bikini or figure but I figured maybe I can start with bikini and see what happens. I'm actually going to see the spring version of the similar show I will be participating in. I'm excited and nervous at the same time as I'm not 100% sure what to expect. May 15, 2013 12:06pm

Information. Motivation. Supplementation.

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