Bodybuilding.com Information Motivation Supplementation
in:
ShellNico
25%
bf
153.1 Lbs.
wt
5'5"
ht
BodySpace Member
ShellNico
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Reputation:

Member Since: Jan 18, 2011

Last Visit: Today, 3:47pm

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Friends

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BODYGROUPS

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INSPIRED BY

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real name
age
gender
Female
location
gym
Home Gym
occupation
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Overall Goal
///
Transform My Body
I want to loose fat and transform my body until it is strong and lean and then I plan on maintaining that for the rest of my life. I want to be happy and comfortable in my skin.
goal physique
Fit Woman

Progress & Goals

BEFORE
Apr 30, 2008
CURRENT
Oct 8, 2012
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114.8 Lbs.

LEAN BODY MASS

38.3 Lbs.

BODY FAT

CURRENT WEIGHT
153.1
Lbs.
May 17, 2013
Lbs.
Save
CURRENT BODY FAT
25
%
Nov 16, 2012
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2008-03-31,2011-01-15,2011-01-22,2011-01-28,2011-02-05,2011-02-12,2011-02-19,2011-02-26,2011-03-05,2011-03-12,2011-03-19,2011-04-02,2011-04-23,2011-04-30,2011-05-07,2011-05-14,2011-05-21,2011-05-28,2011-06-04,2011-06-11,2011-06-18,2011-06-25,2011-07-02,2011-07-08,2011-07-16,2011-07-30,2011-08-27,2011-09-10,2011-09-17,2011-09-24,2011-10-01,2011-10-08,2011-10-15,2011-10-22,2011-10-29,2011-12-10,2011-12-17,2011-12-23,2011-12-24,2012-01-01,2012-01-02,2012-01-07,2012-01-14,2012-01-21,2012-01-28,2012-02-04,2012-02-11,2012-02-18,2012-02-20,2012-02-25,2012-02-29,2012-03-03,2012-03-10,2012-03-17,2012-03-24,2012-03-31,2012-04-07,2012-04-14,2012-04-28,2012-05-05,2012-07-21,2012-08-04,2012-09-01,2012-09-16,2012-09-22,2012-09-23,2012-10-13,2012-10-20,2012-11-16,2012-12-15,2013-03-23,2013-03-30,2013-04-06,2013-04-13,2013-04-20,2013-04-27,2013-05-04,2013-05-11,2013-05-17
173.4,148.5,150.7,152.2,151.6,149.6,149.2,150.5,150.3,148.9,148.1,147.8,145.6,144.8,146.1,149.2,148.1,148.3,147,150,150,149.6,148.7,150,148.9,147.4,148.7,148.5,149.4,149.8,151.6,152,152.7,151.4,154.4,153.1,150.9,151.4,151.4,150.3,150.3,149.6,148.1,148.1,147.2,147.8,146.5,150.7,147.2,149.8,149.8,147,144.3,144.3,143.4,143.2,141.7,142.8,141.2,141.2,146.7,145.9,145.6,147.6,145.6,145.6,146.5,147.2,149.6,150.9,154.4,153.1,151.6,152.2,154.2,152.9,151.1,152.5,153.1
Nov 23, 2013
136.4 Lbs.
%
2011-01-22,2011-02-05,2011-02-19,2011-03-12,2011-03-19,2011-04-23,2011-12-23,2011-12-24,2012-01-07,2012-09-16,2012-11-16
28,27.9,27.6,27.5,27.3,26.9,20.4,20.4,20,25,25
Nov 23, 2013
15 %
Lbs.
2008-03-31,2011-01-15,2011-01-22,2011-01-28,2011-02-05,2011-02-12,2011-02-19,2011-02-26,2011-03-05,2011-03-12,2011-03-19,2011-04-02,2011-04-23,2011-04-30,2011-05-07,2011-05-14,2011-05-21,2011-05-28,2011-06-04,2011-06-11,2011-06-18,2011-06-25,2011-07-02,2011-07-08,2011-07-16,2011-07-30,2011-08-27,2011-09-10,2011-09-17,2011-09-24,2011-10-01,2011-10-08,2011-10-15,2011-10-22,2011-10-29,2011-12-10,2011-12-17,2011-12-23,2011-12-24,2012-01-01,2012-01-02,2012-01-07,2012-01-14,2012-01-21,2012-01-28,2012-02-04,2012-02-11,2012-02-18,2012-02-20,2012-02-25,2012-02-29,2012-03-03,2012-03-10,2012-03-17,2012-03-24,2012-03-31,2012-04-07,2012-04-14,2012-04-28,2012-05-05,2012-07-21,2012-08-04,2012-09-01,2012-09-16,2012-09-22,2012-09-23,2012-10-13,2012-10-20,2012-11-16,2012-12-15,2013-03-23,2013-03-30,2013-04-06,2013-04-13,2013-04-20,2013-04-27,2013-05-04,2013-05-11,2013-05-17
124.8,106.9,108.5,109.6,109.3,107.9,108,108.9,108.8,108,107.6,107.5,106.5,105.8,106.8,109,108.2,108.4,107.4,109.7,109.7,109.4,108.7,109.7,108.9,107.7,108.7,108.6,109.2,109.5,110.8,111.1,111.6,110.6,112.9,111.9,110.3,120.5,120.5,119.6,119.6,119.7,118.4,118.4,117.7,118.3,117.2,120.6,117.7,119.9,119.9,117.6,115.5,115.5,114.8,114.6,113.3,114.2,113,113,117.4,116.7,116.5,110.7,109.2,109.2,109.9,110.4,112.2,113.2,115.8,114.8,113.7,114.2,115.7,114.7,113.4,114.3,114.8
View All

LATEST MEASUREMENTS

  • Waist
    29.9" a gain of 0.4" in 6 days
    May 17, 2013
  • Chest
    36.4" a gain of 0.6" in 6 days
    May 17, 2013
  • Thighs
    30.9" a gain of 7.9" in 6 days
    May 17, 2013
  • Hips
    39.2" a loss of 0.2" in 6 days
    May 17, 2013
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

3 x week.

Workout days are generally Monday's, Wednesday's and Saturday's.

Currently following Bill Starr's 5x5 program

http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm

My Nutrition Program View My Full Nutrition Program

I am a big fan of Martin Berkhan and IF. Suits me down to a tee. I also carb cycle and follow ITFYM

New macros split as of 12/5/13, or 5/12/13 if your in America :)

Trying to get bf% down and cut rather than recomp which is what I've been doing for a while, and althought streangth has gone up my bf% is screwing with my head, way too high still. I wanna see what my hard work has created but too much fat is covering it all up.

Rest days- Prot. 154g/ Fats 57g/ Carbs. 50g (aprox 1330cals)

Workout days- Prot. 154g/ Fats 56g/ Carbs. 140g (aprox 1680cals)

My Supplement Program View My Full Supplement Program

I use Reflex Instant Whey

My Motivation Program View My Full Motivation Program

I track ALL workouts and each week I try to better the last, trying to up either the weight or rep(s). I am my own competition!

What ShellNico Is Up To

ShellNico Hello Friday!!!

4 hours ago |
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ShellNico is now friends with Delphene.

14 hours ago

ShellNico added a new post to her FitBoard.

17 hours ago |
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ShellNico Oh my glutness!! Feeling great after my workout. I hope everyone is having a great day too.

May 22, 2013 |
calderoneg, Fabmom49 and 3 others like this.
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ShellNico tracked the workout: Madcow 5x5 - Wednesday
MAY
22
2013
WORKOUT LOG:
Madcow 5x5 - Wednesday
ENERGY LEVEL:
Pumped Up!
SELF RATING:
8/10
TOTAL TIME
01:20
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
5
TOTAL SETS
20
WEIGHT LIFTED
13,698.4 Lbs.
May 22, 2013 |
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ShellNico created a new BodyBlog entry "Workout blog - Wednesday 22th May 2013".

Glutes of fire!!! Yeah, mission accomplished :) Squats- 49.5 x 5   -   62 x 5   -    74.5 x 5    -    86 x 5   -   101.5 x 3   -   74.5 x 8 Bench- 32.5 x 5   -   31 x 5   -   38.5 x 5   -   47 x 5   -   64 x 1   -     47 x 8 (didn't drop the weight enough on the bench, oh well)Bent over BB rows-... Go to BodyBlog

May 22, 2013

ShellNico added a new post to her FitBoard.

May 21, 2013 |
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ShellNico updated her motivation level from 9/10 to 10/10.

May 20, 2013 |
omniges and rdcopps like this.
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ShellNico Hit a brick wall at the end of last week but after 2 days rest and a great workout today I feel so much better, thank goodness!!

May 20, 2013 |
hotsaucegolden1, Fabmom49 and 1 other like this.
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ShellNico created a new BodyBlog entry "Workout blog - Wednesday 20th May 2013".

Todays workout:  As always, all stats inc. the bar's weight and are in kg's (PB's in bold) Light Squats-   49.5 x 5 -  62 x 5  - 74.5 x 5  - 74.5 x 5 Military Press-   23.5 x 5 -   28.5 x 5 -   33.5 x 5 -   38 x 5 Deadlifts-   64.5 x 5 -   77.5 x 5   -  90 x 5  -   103 x 5 Quadruped hip extentions x 15 both sides x 2 sets Double quadruped hip abductions x 15 both sides x 2 setsX... Go to BodyBlog

May 20, 2013

ShellNico created a new BodyBlog entry "Workout blog - Friday 17th May 2013".

I had a busy weekend planned to had to get my saturday workout done on friday. Too busy to post it until now so here it is: Squats-   49.5 x 5  -  62 x 5 -  73.5 x 5  - 86 x 5 -  99 x 5 Bench-   33.5 x 5 -  41 x 5  -  50 x 5  -  58.5 x 5  -  66.5 x 3 Missed last 2 reps again :(Rows-   30 x 5  -  37.5 x 5  -  45 x 5  -  53.5 x 5  -  61 x 5 Go to BodyBlog

May 20, 2013
ShellNico tracked the workout: Madcow 5x5 - Monday
MAY
20
2013
WORKOUT LOG:
Madcow 5x5 - Monday
ENERGY LEVEL:
Average
SELF RATING:
9/10
TOTAL TIME
01:00
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
6
TOTAL SETS
18
WEIGHT LIFTED
7,925.6 Lbs.
May 20, 2013 |
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ShellNico is now friends with josh2468.

May 18, 2013

ShellNico updated her motivation level from 7/10 to 9/10.

May 18, 2013 |
BurntBody, hotsaucegolden1 and 1 other like this.
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ShellNico updated her motivation level from 6/10 to 7/10.

May 17, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
Covenantcoins
Covenantcoins You've done a fantastic job transforming yourself! Very impressive change! I'm especially impressed with your PB's on deadlift. I don't often see ladies doing that. I hope you have continued success and pleasing results month after month, year after year. It's really cool to see others making the changes like you've made! Best regards! May 23, 2013 12:15pm
Delphene
Delphene Awe thank-you. The 'look' is just a bonus. It is the 'feel' I really appreciate. I move WAY more efficient then alot of people 1/2 my age. I am sure that is what you experience too? May 23, 2013 7:24am
AlainaLee
AlainaLee thanks for the sweet comment on my profile! Your transformation is amazing as well!!! You inspire people too which is an amazing thing to be able to do! keep it up girl! May 22, 2013 3:04pm
bookishchick
bookishchick Oh wow, what a transformation! Inspirational you are. May 21, 2013 10:49pm
Fabmom49
Fabmom49 LOL - you aren't kidding!!! Have a great day- May 20, 2013 7:16am
hotsaucegolden1
hotsaucegolden1 LOL bit late of a reply. im feeling better :P sorry as i said i dont get notifications for comments so i always forget to check lol keep ya chin up u cant keep expecting to make progress every week while ur cutting. even every fortnight ur still doing great!.. do you ever look at your 2008 pic in your gallery.. u look so different now. :) May 19, 2013 3:15pm
alohalauren
alohalauren Soon I will get to ten!! Thanks for the motivation! May 3, 2013 2:45pm
rdcopps
rdcopps Thanks for checking in. I haven't really been tracking my diet lately. Been kind of down lately. Things will get better though. Take care. Apr 27, 2013 10:50am
MRTBOSS
MRTBOSS I am cutting for my first competition on June 8. Apr 20, 2013 12:30pm
MRTBOSS
MRTBOSS Funny how all you girls say that! LOL. My wife says the exact same thing. Apr 19, 2013 11:57pm
MRTBOSS
MRTBOSS Great job on your transformation. Apr 19, 2013 11:31pm
Wakenu
Wakenu Sounds like a deal to me Shell :D Apr 18, 2013 7:31am
MsRoseliciouz
MsRoseliciouz Hi No problem! Keep blogging I like to see your progress, keeps me motivated! =) Apr 10, 2013 7:56am
LittlestFarrier
LittlestFarrier of course! You look great! I'm really trying to bulk up... sick of people calling me tiny! lol! Apr 9, 2013 11:57pm
MsRoseliciouz
MsRoseliciouz Thanks for accepting :) I wish you all the best too, keep inspiring! Apr 9, 2013 2:34am
rdcopps
rdcopps Thanks Shell. I appreciate it. Things will turn around. They always do. Apr 7, 2013 6:05am
rdcopps
rdcopps Hey Shell. I've been meaning to drop you a line and check in with you. I've just been in one of those "blah" kind of moods as of late. Not sure why. Hopefully with Spring starting to creep in, things will change for the better. Congratulations on training successes! Even though I've been quiet, I still follow what my friends are doing :) Apr 6, 2013 6:11am
muckiboy1983
muckiboy1983 have a great day Mar 28, 2013 2:13am
bjintulsa
bjintulsa Your welcome! That's why we are here, push and motivate each other to keep pushing forward! Your doing great my friend! Mar 25, 2013 12:52am
bjintulsa
bjintulsa Hit it hard girl, stay focused, listen to the body and its response. I'll be watching :) Mar 25, 2013 12:36am

Information. Motivation. Supplementation.

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