“Maniac Jack” as he was referred to on the football field was always a big guy. When his football career ended and he was starting his own company, Jackie would work long hours and could rarely find time to eat healthy or exercise. Most of his 220-pound, chiseled physique turned into 250 pounds of “What the hell happened to you?” Jackie always had an intense work ethic but he just let work take up the majority of his time. Once a diet plan and a cardio routine were outlined for him, he had no problem following it. This individual took the same intensity that he displayed on the football field and applied it to his workouts. Jackie was looking to reduce his body fat and increase his overall muscle mass. So he was put on a very strict diet that increased his protein intake but reduced the amount of saturated and trans fat he ingested.
Jackie's Diet:
Meal 1: 3 egg whites, cooked oatmeal, fruit
Meal 2: 1 can of tuna, whey protein drink
Meal 3: 6 oz grilled fish, mixed vegetables
Meal 4: 6 oz grilled chicken breast, mixed vegetables
Meal 5: 30-40g whey protein drink
Brittany is very strict on herself when it comes to exercise and eating. She works out her abs every day. (Abs and calves are muscle you can workout everyday.) An injury is the only reason she has ever missed a cardio day. Brittany uses running intervals as her form of cardio, with wind sprints on the straightaway of a track while jogging the curbs. She does this for 30 mins. every other day of the week. Her body fat falls into the athletic range but she doesn't play any sports, Brittany just works hard in the gym.
Brittany's Diet:
Breakfast: Special K. cereal, toast with butter
Lunch: Chicken salad sandwich, vegetable soup, glass of water
Dinner: Grilled tuna, salad, iced tea sugarless
Brittany's ab routine:
Slow bicycle Sets 3 reps 30 seconds
Ab Shockers Sets 3 reps 25
Full sit-ups Sets 3 reps 25
Ericka
Ericka is a CF4L success story and someone who we refer to a lot when discussing maintaining weight and getting away from excuses. She is a full time Law Student at Loyola University and a mother of 3! With a busy family and equally busy work schedule, she still manages to maintain her weight at 105 pounds. With so many women blaming their weight on children and lack of time to eat healthy, Ericka exemplifies what not letting life get the best of you is all about.
Ericka’s Diet:
Breakfast: Smoothie: 1 cup fat-free milk; 1 ripe banana, cut up; 8 strawberries; 1/2 cup bran flakes cereal; a dash of vanilla extract; and 4 to 6 ice cubes
Lunch: Chicken salad: 1 cup fat-free milk
Dinner: Pasta • Salad greens sprinkled with balsamic vinegar and 1 1/2 teaspoons olive oil • 1 plum
Ericka’s Home-workout routine:
Body Squats 60 seconds
Forward Lunges 60 seconds
Calf Raises 30 seconds each leg
Plank 30 seconds
Side plans 15 seconds each side
Slow Push-up 30 seconds
Dips 30 seconds
Jump Rope 30 seconds
Bike Kicks 30 seconds
Daniel
Daniel drinks one gallon of water every day to maintain his muscle mass. He has been one of the leading player’s for TCU’s football team.
Daniel’s diet:
Meal 1: 1 scoop whey protein mixed with 1 cup water, 6 egg whites, 1/2 cup dry oats w. berries
Meal 2: 1 1/2 cups cottage cheese mixed w. fruit
Meal 3: Chicken Salad made w. low-fat dressing
Meal 4: 8 oz. salmon or steak and 2 cups veggies
Meal 5: 1 scoop casein protein and 1 scoop whey protein mixed w. 1 tbsp flaxseed oil and water
Daniel’s workout: (Back, Biceps, Forearms) 2 sets of 10 reps and 2 sets 4 reps
Wide Grip assisted pull-up
Barbell Row Barbell Curl
Preacher Curl Barbell
Wrist curl
Reverse Barbell wrist curl
Cardio 30 min. on Treadmill (Sauna Suit)
In Chicago when artists are looking to take their careers to the next level, they work with a CF4L trainer. Here are some of our best success stories. Click on pictures to hear some of their music.
Performing live every night can be strenuous and fatiguing. Being on tour this past summer I noticed that I was experiencing a shortage of breath in the middle of songs as well as sluggish movements on stage. From a guy whose only 5’10, 160 pounds, believe me when I say, “you don’t have to be overweight to be out of shape.” This is why it was pivotal that I reached out and contacted Siddiqu Muhammad “The Personal Trainer.” When we first met I explained to Siddiqu the type of lifestyle I lead with performing and then told him what I had wished to gain from our sessions. I wanted a toned body and also the endurance of a high-class athlete. Whether it be his motivation or his ability to connect with you on a one-to-one with “The Personal Trainer” it’s not a workout your paying for, it’s the experience.
Ms. Chellah
"I strive for a hater-free environment. Due to the fact that hating is out of my character, I try to reach into the minds of my sisters to let them know that hating is non-profiting.” If you want to maintain the Ms. Chellah physique you have to go fast and hard in your workout.
Ms. Chellah workout: 3 sets of 20
Back Fly's 3lbs Dumbbells
Leg Press 70lbs
Wall Sits 15 seconds
Dumbbell Chest Press 12lbs
Leg Curls 35-40lbs
Arm Curls 10lbs switch at 5th rep
Knee Drives 10 on each leg
Pro Black
"Siddiqu Muhammad as a trainer is someone I refer to as Mr. Motivation. He will push and push until you are on the edge of giving up, but don’t be fooled, giving up is not an option with Siddiqu Muhammad! He stays on you relentlessly, but you cannot deny his approach, because he always gets what is most important, and that’s RESULTS."
Ericka
"I had to tone up and lose some weight for my 106 and Park appearance so I called the only person I knew that could get the job done quick, fast and in a hurry. Siddiqu helped me organize my diet and created a cardio program that I could follow with my hectic touring schedule. I hate working out, but "The Personal Trainer" made every session so fun I didn't feel like I was exercising."
