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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: May 17, 2013

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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
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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 4 new photos to her photo gallery.

7 hours ago

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 |
charlesdurham1, Mattd27 and 18 others like this.
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Cheezziitt added a new photo to her photo gallery.

May 16, 2013 |
golf4pr, robot561 and 17 others like this.
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Cheezziitt added 2 new photos to her photo gallery.

May 15, 2013

Cheezziitt Getty up! Back Day! What are you reining in on today? ;P

May 15, 2013 |
Lowen, raddis and 8 others like this.
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Cheezziitt added 2 new photos to her photo gallery.

May 14, 2013

Cheezziitt added 2 new photos to her photo gallery.

May 13, 2013
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About Me

About Me:
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Visitor Comments

Leave a Comment
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
knazirud
knazirud Great work!! Keep it up May 14, 2013 2:46pm
Jstnrodriguez
Jstnrodriguez You have no clue how much your smile makes me melt. I love the new pictures! Keep them coming. You are beautiful! May 14, 2013 11:38am
BuildingPaul
BuildingPaul ya I will find you on there at some point haha and I want more than anything to be in body building competitions I know I have a few years of hard excruciating work ahead of me but so worth it and can't wait to try and get there wbu what are your goals May 14, 2013 10:14am
FIT2FIGHT86
FIT2FIGHT86 As far as fitness goals, i'm working on bulking up about 15 lbs. I had to get really trim and in extreme cardio shape for awhile, so I got down to 185 and i'm 6'4.... So i'm too small. I am back to about 187 now and slowly climbing. May 14, 2013 7:17am
FIT2FIGHT86
FIT2FIGHT86 Good morning Miss LB! You are right I need to Brad-ify my boring page! I need to take some updated pictures and crop my face out! I am military and i'm always cautious on what I post as i'm gone a lot and don't want to put my family at risk! I will get something going for you though ma'am! May 14, 2013 7:15am
HaleyBrennan
HaleyBrennan Thank you!! Yeah, I already want to get back in the gym and do it again, but I'm taking a couple days off. What a coincidence, she just called me back to talk to me about my tanning appointments! :) Hope to see you there!! May 13, 2013 6:21pm
pinkandfluffy
pinkandfluffy Thanks :) i've struggled with my weight for years so i think its time to take a different approach with it and it seems to be working so far. ill keep you posted :) May 13, 2013 7:38am
MahoganyDoors
MahoganyDoors thank you for the message, means a lot. my future fitness goals are just to live fit and healthy for the rest of my life. iv never felt so great before, never eaten so healthy before, never loved working out so much before :) when i saw your profile it really boosted me, if you know what i mean, anyway thanks again for the message, your a huge inspiration to me :D May 13, 2013 5:42am
DMac291
DMac291 Anywhere on the east coast? The show that is May 13, 2013 1:51am
CapitalB
CapitalB Thanks. I was looking at doing that after the marathon to put some size back on. Let me know how it goes as i wanted to start it in about 4 weeks. May 13, 2013 1:28am
Handal91
Handal91 Thank you, I'm trying to eat every 2-3 hours. May 13, 2013 1:22am
body_sculptor
body_sculptor JUST STOPPING BY TO WISH A FANTASTIC TRAINING WEEK! May 12, 2013 10:57pm
HaleyBrennan
HaleyBrennan I got 4th out of 5th place and realized I should have been in class B but they left me in class C. But I'm super happy I did it!! It was so much fun stepping on stage and SO worth it! I met a lot of great people and took it all in, watching seasoned competitors and their little tricks. Now I know what to do for the MN State! May 12, 2013 6:53pm

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