Challenge 5 (C5): Ready For Take Off!

[trixter747]

To all current and prospective "Challengers":

Welcome to the fifth installment of the "Challenge" [C5 for short]. Below are the guidelines for the forum. It will run from October 1st through December 31st.

1) You must have a C5 goal stated clearly in your BodySpace profile. Goals need to be realistic, specific, challenging, measurable and proximal to one's current state of being.
Some poor examples are:
-"I want to lean out"
-"I want to build bigger arms"
-"I want to get stronger"
Some good examples are:
-"I will increase my squat from 350lbs to 400lbs for 10 reps"
-"Over the next three months, I will gain 5 lbs of muscle"
-"I will reduce me body fat from 18% to 15%"
-"I want to add 3/4 of an inch to my biceps and a half inch to my calves"

2) You will need to post progress pictures in your BodySpace area at the beginning of the challenge and another set at the end. There have been some sensations of competition during previous Challenges, so you may find it wise to post new photos as we go along for a bit of a "reality check" to make sure that what you are up to is working. (Monthly would be a good rhythm) It is also encouraging to have others in the Challenge chime in when new progress pics are posted. This is generally where the greatest help is given. Advice about pictures: Try and make sure that the lighting/location where you take your progress pictures is the same from one set to the next and that the pose that you choose during your pictures is the same one to the next too.

3) You must post your updated measurements and/or lifting stats (depending on what goal you set). Please pay particular attention to those stats you'll be working on.

4) This is all about motivation and helping each of us meet out goals. The concept here is accountability; in a multitude of counselors there is wisdom. You may encounter an opinion about diet, supplement or training routine that is different than what you have understood before. There are a lot of good tips to be exchanged and experience shared. Take them or leave them. Stay pliable and open minded.

This variety of forum has been going on for a year now with many of the same participants, but we do welcome those invited by current/previous participants and others who think interacting with a smaller group regularly about your goals, diet and workout routines would be helpful in getting where you want to be. This is the link to our previous Challenge if you are coming across this thread and are curious about what this is about.

http://forum.bodybuilding.com/showth...hp?t=108862841

If you are hopping in, post an introduction and what you are thinking about in the way of goals for yourself for the remainder of the 2008!

Best of luck to all participants and most importantly HAVE FUN!

[bull.dogz]

Oh, I'm in on this...........can one of my goals be "I will not eat a cookie all week?"

[digger711]

I'm in buddy! Once we get off C4 *kaboom* I'll be ready for broadening my wing span. Can't wait to start going through the pre-flight check list.

[PulgasStrongMan]

I like it ... "broadening the wing span" Nice Digger! I guess the C5 motif flys!

OK - this gonna be fun!
Brian

[RKgirl]

This sounds like a great idea and it's coming just at the perfect time for me. I am going to be joining one of the local gyms this upcoming week, therefore, just in time for October 1st! Adam has been providing some great advice thus far, so I look forward to this challange and meeting some additional peeps.

Since I am a newbie my goals are fairly simple, but big deals for me:

1. Lose 20lbs by December 31st.
2. Get my BF at 28% or less. It's currently 32%+. I haven't had it checked in a while, but I will next week when I join the gym.

[trixter747]

Originally Posted by RKgirl

This sounds like a great idea and it's coming just at the perfect time for me. I am going to be joining one of the local gyms this upcoming week, therefore, just in time for October 1st! Adam has been providing some great advice thus far, so I look forward to this challange and meeting some additional peeps.

Since I am a newbie my goals are fairly simple, but big deals for me:

1. Lose 20lbs by December 31st.
2. Get my BF at 28% or less. It's currently 32%+. I haven't had it checked in a while, but I will next week when I join the gym.

Glad to see you made it here! Some of the participants are really good with diet and recipes so you should be able to get some great advice from them. I've got a couple tools I use, too, so we'll definitely all be up for helping however we can. Your goals look completely reasonable, too. Are you planning to work with a trainer at all at the new gym?

[RKgirl]

Originally Posted by trixter747

Glad to see you made it here! Some of the participants are really good with diet and recipes so you should be able to get some great advice from them. I've got a couple tools I use, too, so we'll definitely all be up for helping however we can. Your goals look completely reasonable, too. Are you planning to work with a trainer at all at the new gym?

I'm excited to give C5 a shot. Accountability is very important so definitely kick my butt if I slack off (open invitation to all). ;-)

I'm probably going to do 1 or 2 sessions with a trainer to get use to the machines and learn how to use them properly, but other than that I wanted to try and train on my own for a bit using a routine that I will put together using the weight training tool on this site. We'll see how it all goes.

[trixter747]

Originally Posted by RKgirl

I'm excited to give C5 a shot. Accountability is very important so definitely kick my butt if I slack off (open invitation to all). ;-)

I'm probably going to do 1 or 2 sessions with a trainer to get use to the machines and learn how to use them properly, but other than that I wanted to try and train on my own for a bit using a routine that I will put together using the weight training tool on this site. We'll see how it all goes.

Good deal. Its a valuable learning experience regardless. Setting goals for 3 months out (whether you fall short, meet, or exceed them) helps you get a much better awareness of your body and how it responds to the ways you train it. I know I've fallen way short of goals in some challenges and totally blew past them in others. Persistence is paramount though!

[trixter747]

I posted this in my blog also, but thought I'd get your guys thoughts on it as well. This is a rough draft of the goals I have in mind for myself and GeminiJedi. Recently when talking with her I made the observation that she really doesn't have any set goals at the moment and hasn't since she competed in her show a few months ago. When we first started training I asked what she wanted to do for workouts and she said, "I'll just do whatever you do" and it worked marvelously! (Again validating that women need to spend more time with the weights and not hours on end on the elyptical!) So I sat down this morning and hammered out a plan (not unlike our government at the moment...) for the next few months. Nothing here is finalized, but I think its pretty darn close. GJ already left for class, so I'm anxious to hear her thoughts on it. Typically, she and I are the same in that we don't object as long as there is good reasoning. Hopefully I've covered that! (Side note: More specific goals and measurements will come in the next few days once I have my end numbers for C4)

OCTOBER
-Overview: The goal for October will be to lean out as much as possible while preserving existing muscle mass. Emphasis will be on developing the maturity of existing muscle through increased blood flow and pump to develop more striations and vascularity. The reduction in bodyfat will yield a higher BMR to better utilize higher calorie diets in the coming two months. Additionally, it will provide a better foundation to build future diets upon in order to ensure that gains made are quality lean mass and not fat from a calorie surplus.
-Diet: In order to reduce bodyfat as quickly as possible, the diet will be ketogenic. Goals per pound of bodyweight will be 1-1.5g for protein, around 0.5g for fat, and only trace carbs (Max 10% total calories). One "carb-up" meal will be included each week for the last or second to last meal of the same day each week. (This is all based on Dave Palumbo's keto diet. Some of you may recognize him from Muscular Development and he's also now working with Toney Freeman as he's no longer in contract with VPX)
-Training: Because of the low number of carbs in the diet, Density training will be utilized (Rest times of no more than 30 seconds). This will allow for the resistance training portion of workouts to be completed in shorter time frames (Goal of no more than 30-45 minutes). Resistance training will be followed by low intensity cardio for no less than 20 minutes per session (Goal 30 minutes). Workouts will be split into 3 consecutive training days followed by 1 rest day. This will allow for better rotation of training days and prevent the carb-up meal from always following training of the same body part.

NOVEMBER
-Overview: The goal for November will be a clean bulk for me as I'll be doing a sponsored log for EST, so results are variable as the product is new with no specific expectations of what results to see from the product tested. Courtney's goal will be maintenance of her current physique and condition her body to be accustomed to the leaner composition.
-Diet: My diet will be slightly hyper-caloric for purposes of the bulk consisting of a macro split of approximately 30/40/30 (Subject to change). Courtney will begin gradually adding carbs back into her diet at approximately 25g/day each week and gradually reducing fats while maintaining high protein. This will allow for observance of any changes in lipolysis (based on trend from October) to find the correct balance of macros to maintain her physique. Goal end macros will be roughly 50/25/25.
-Training: Total rep volume for both myself and Courtney will be the same, however I will be alternating weeks of training with week A being emphasis on incurring micro-trauma to muscle tissue and week B allowing for some growth and recovery by going to density training, but with slightly longer rest times (45-60 seconds) and heavier weights. Cardio will be minimal due to bulking efforts. Courtney will be sticking to entirely density training pacing, but changing exercises every other week. Because of the intensity of the workouts, only 3 lifting days per week will be utilized and cardio will be optional on the remaining days depending on needs at the time.

DECEMBER
-Overview: Depending upon the duration of the sponsored EST log, continuation of the November program may spill over into the first part of December. By this time routine should be fairly set and the body adapting to its new composition. Goals will be to further maintain this and refine the physique further to bring the best possible package to Vegas for New Year's!
-Diet: Carbs and fats will be kept low to moderate to maintain low bodyfat and protein intake will remain high. No significant additional mass will be sought after at this point, only maintenance and possible loss of fat.
-Training: With the carbs remaining in the diet, training will be mostly super-sets with the goal of keeping the heart rate up during resistance training. Cardio will be reserved for an as needed basis as resistance training will mostly likely already be at 60 minute sessions. Training will again be 3 consecutive days followed by 1 rest day.

[PulgasStrongMan]

Certainly looks well thought out Adam.

I am going to head in a similar direction in leaning out and continuing to cut back on carbs in C5 [as much as I can get away with and not loose energy or mass].

I hacked about 300 calories in carbs out of the diet I am currently on a couple of weeks back and I can tell of late that things are headed in the right direction. My plan will be to continue by eventually swapping out the usual brown rice and barley in the diet for veggies and fruit.

BeffyEMT -- you are to blame for this dude! I am gonna get all ripped up and it is going to be your fault! NICE!

C5 is getting close to take off for me. More flight plans to be disclosed as I determine the best route. Cool ...

Originally Posted by trixter747

... I posted this in my blog also, but thought I'd get your guys thoughts on it as well ...

[trixter747]

Originally Posted by PulgasStrongMan

I hacked about 300 calories in carbs out of the diet I am currently on a couple of weeks back and I can tell of late that things are headed in the right direction. My plan will be to continue by eventually swapping out the usual brown rice and barley in the diet for veggies and fruit.

Aye, I recall reading that blog. I know you like having more information, so in case you're curious here's the post that puts together most of the stuff on the Palumbo diet and some FAQs along with it: http://forums.musculardevelopment.co...09&postcount=1

[GeminiJedi]

Originally Posted by PulgasStrongMan

..... I am gonna get all ripped up and it is going to be your fault! NICE!
...

UGH!! What is it with you boys and getting ripped for winter when you're not going to be sitting out by the pool/at the water park? *rolls eyes* Though I can't really say much now seeing as I want to get a bit cut for Vegas for New Years.... lol

[myboysrock3]

I've been in contact with PulgasStrongMan and he extended an invite for C5.
I'd like to have a trifecta goal including an overall weight loss (specific #s), a bf% loss (pertcentage) and a muscle gain for something tangible like biceps/triceps (in inches). Don't have all the specifics, but I wanted to throw my sweat band in the ring. I just joined a gym, so I'm hoping for a factual bf% read as my start. What's the deadline for photos and specifics? I'm ready to jump into this big time. is all the support positive and focused or is their some good natured trash talking, too? Just want to ensure I understand the fight club rules. LOL

myboysrock3

[PulgasStrongMan]

Originally Posted by myboysrock3

I've been in contact with PulgasStrongMan and he extended an invite for C5.
I'd like to have a trifecta goal including an overall weight loss (specific #s), a bf% loss (pertcentage) and a muscle gain for something tangible like biceps/triceps (in inches). Don't have all the specifics, but I wanted to throw my sweat band in the ring. I just joined a gym, so I'm hoping for a factual bf% read as my start. What's the deadline for photos and specifics? I'm ready to jump into this big time. is all the support positive and focused or is their some good natured trash talking, too? Just want to ensure I understand the fight club rules. LOL

myboysrock3

Hey Manfred! Great to see you with "... a sweat band in the ring ..." This is all about support, focus and positive feed back, but if you have been floating about with us here in cyberspace long enough and you think you can take a jab at someone in good fun without pissing them off, be my guest.

Joined a gym ... but what of the dungeon? What will become of it? The back up gym for when you get snowed in, eh?

Looking forward to seeing your goals and the starting progress pics you'll need to throw up on your bodyspace in the next week or so. I may do mine today to close out C4 and start C5... just have to see what is going on at the gym when I get there this morning.

Adam ... thanks for the link on that diet you and GJ are doing. Looks very interesting. I am certainly headed in that direction cutting back on the carbs like I have been. Look forward to hearing and see how that works for you guys.

Out the door ... arms this morning.

Cool!
Brian

[sugarbritches]

Alrighty folks. I'm in!! I've got some fire under my @ss and I'm ready to rock! Thanks Bull.Dogz! I definitely need some steering in the right direction. It seems as though (naturally, since we are not all clones) everyone here (BB) has their own ideas about cardio vs. no cardio....carbs, no carbs, blah blah blah. My head at this point is spinning. I have found, however what definitely doesn't work and have GAINED 10lbs in the last 2 months. Grrrr. So here are my goals from Now (off. oct 1)- Dec. 31st...I want to ring in the new year with a littler butt ha! Just kidding.
1) I WILL lose 20 lbs and/or get my bodyfat% down from 32% (!) to 27%.
2) I will lose 8 inches overall (is that reasonable?)

I'm so excited, I just want to jump up from my desk and run laps around the building- IN HEELS! lol. Can't you just see it now...Me coming on here and telling ya'll that I've just broken an ankle. OK- no running in heels for me...Trust me, heels and I are not great friends. That's the only reason I'm not a stripper lol.

[PulgasStrongMan]

Hey guys! Got the new progress pics up. Let me know what you think! This is the beginning shots for C5 for me. I think I am actually looking like a bodybuilder ... I'll take measurements tomorrow and get those up too. I am going to keep at the reduced carb diet. I think it is having an impact as well as these crazy circuit workouts. Modifications will come, especially with the NASM course I am studying.

Gonna be thinking about goals this coming week for C5.

Cool!
Brian

[GeminiJedi]

Originally Posted by sugarbritches

OK- no running in heels for me...Trust me, heels and I are not great friends. That's the only reason I'm not a stripper lol.

Sadness KIDDING! Actually, it's a great calf AND core workout. Wonder why strippers wear heels? Forces them to suck in their gut, stand up straighter and look better (and dat's a FACT).

Welcome to the challenge ^_^

I guess, on that note I should officially state my enlistment in C5 too ;P I'M IN! Since hockey fizzled out, hopefully this (and photo shoot??) will keep me focused.


I know an eventual goal (like by Summer 2010 after gradumatating ) is to compete at 122-125 and 8% or less BF. Trixter and I differ in how to get there. SO here's to giving his way a go, and we'll adjust prn from there....er... prn = as needed.....gotta start leaving work at work *headdesk*

[trixter747]

My profile's updated with my new goals for C5.

I've decided to keep my goals simpler this time around. I don't know for certain just how much fat I'm holding where (except the obvious over the abs for any male) so I'm not going to set specific measurements. If my caliper is correct, then at 204/14.1% I've got 175.2lbs of lean mass. I figure in the process of cutting I may lose a little of this. I'd like to cut my bodyfat percentage in half, so the goal is going to be to retain at least 170lbs of good mass and finish out at or below 7% putting me around 183lbs. If I can finish at that percentage with more weight, even better!

The one kicker is how the EST test will affect things, but assuming the gains are kept to quality I should be able to pull this off. Now, if I can just survive all the pumpkin goodness that comes around this time of year, I'll be ok... Both GJ and I have pumpkin cravings that I think nearly rival bull.dogz cookie cravings!

[SweetNightshade]

Alright, count me in. It'll be good to have people keep me accountable (especially when all the holidays start rolling around). I'm just a little nervous about posting my starting pictures.

My goal is to drop the last 20 (145 to 125). Although, to be honest, I'm less concerned about the actual number on the scale than I am how my body looks. I've never been fit as an adult so I don't know what my base weight should be. 125 is the absolute lowest for my height. If I happen to look good at 130, I'm okay with that. I just want to finish up this year healthy so that next year I can focus on toning. I'm stoked to experience my first summer as a bikini-worthy babe.

Of course, you'll all have to deal with the fact that I don't tan. =) It just doesn't feel very goth. lol

[fightgravity]

I'm in. Reporting for duty, captain! goals will be posted by next week.
-DJ

[Bulldog92]

I am in too. I could use a little accountability and requirements for regular posting of progress and pics as proof. PulgasStrongMan passed me the invite which I appreciate!

Specifically in this challenge I would like to lean out my waist...put a 1/2 in on my arms and calves, and see my abs starting to pop by the end. These are my goals. I could be more disciplined with the diet and then stay consistent with it for weeks at a time.

Appreciate the chance to participate in this C5.

Lets get going.

Bulldog..... AKA "BD"

[PulgasStrongMan]

Very cool BD ... glad to have you in the ring bro!

NICE!

Originally Posted by Bulldog92

I am in too. I could use a little accountability and requirements for regular posting of progress and pics as proof. PulgasStrongMan passed me the invite which I appreciate!

Specifically in this challenge I would like to lean out my waist...put a 1/2 in on my arms and calves, and see my abs starting to pop by the end. These are my goals. I could be more disiclined with the diet and then stay consistent with it for weeks at a time.

Appreciate the chance to participate in this C5.

Lets get going.

Bulldog..... AKA "BD"

[GeminiJedi]

It's a bit early, but I'm starting my diet today since I figured Monday is just as good as Wednesday.


C5 goals: Lean out to figure out exactly what good mass I have to work with, especially in my legs/hips (October); Figure out what macro ratios work to maintain (November); Figure out macros to gain quality mass while staying lean for Vegas!

Starting values:
Weight: 122.5 lbs
BF%: 14.1%
Lean mass: 105.2 lbs
Arms: 11"
Forearms: 9"
Chest: 33.5"
Neck: 13"
Shoulders: 38.5"
Waist: 26.5"
Hips: 35.5
Thigh: 21"
Calf: 13"

Obviously I would love to increase arm and calf measurements as well, but that will come more in December I think. I think it's good that I'm doing this now, and not worrying about just getting as much mass on me to diet down again in February. I'll be doing a show again sometime in 2010 so I have time to take the mass-building phase kind of slow and keep it lean.

Diet is based on Dave Palumbo's diet that he puts his competitors on. http://forums.musculardevelopment.co...ead.php?t=7464 <---Link to questions for Dave http://forums.musculardevelopment.co...ead.php?t=9203 <---And another one explaining the diet more

Basically mine will look like this:
Meal 1: 2 whole eggs, 4 egg whites
Meal 2: Max Muscle Triple Whey and 1 tblespoon peanut butter
Meal 3: Grilled Chicken Breast (6oz) and 1/4 cup almonds
Meal 4: Whey and PB
Meal 5: Salmon (or steak) 4oz; spinach, olive oil and vinegar dressing
Meal 6: Shake and almonds

Should be interesting to see what happens!

[trixter747]

Originally Posted by GeminiJedi

Basically mine will look like this:
Meal 1: 2 whole eggs, 4 egg whites
Meal 2: Max Muscle Triple Whey and 1 tblespoon peanut butter
Meal 3: Grilled Chicken Breast (6oz) and 1/4 cup almonds
Meal 4: Whey and PB
Meal 5: Salmon (or steak) 4oz; spinach, olive oil and vinegar dressing
Meal 6: Shake and almonds

...and one highly anticipated carb up meal each week!

[GeminiJedi]

Originally Posted by trixter747

...and one highly anticipated carb up meal each week!

Oh goodness yes!! Pumpkin pancakes (or muffin) will be highly anticipated, or pho and boba, or something! In fact, it is a *requirement* of the diet to have a "cheat" meal once a week

[PulgasStrongMan]

Hey Guys - Got the mark in the sand made:

Greater overall definition [through continued carbohydrate reduction/diet] and add 3 lbs of muscle [Starting: 201 --> 204!]. Complete NASM CPT Course. Implement techniques in the course to become more flexible.

Ready for take off, eh?
Brian

[beefyemt]

I will be doing strength goals for a change. I have never trained for strength before. I will be doing the Bill Star 5x5 program. It will run 12 weeks. My starting numbers are quite pathetic but I have big expectations for this program.

Current Squat (ATG) 190------Goal 250
Current Bench 160------------Goal 210
Current Row 110--------------Goal 145
Current Incline 150------------Goal 197
Current BB Curl 80-------------Goal 105
Current Lying Tricep Press 60--Goal 80
Current Shoulder Press 100----Goal 140

These are 5 rep goals. I will try to keep at about 10% BF and will not go over 12% no matter what. I hope to add some good lean mass this winter. Best wishes to all.

[bull.dogz]

Ok, it's about time I've stopped putting this off. Starting measurements (eessshhhh)

Weight is 131.5lbs
25%
Waist 27"
Butt 38"
Thigh lft 23.5" rte 23.25"
Bicep lft 12.5" rte 12.25"
Calf lft 12.75 rte 13

My goals for the next three months are really pretty simple. Eat a clean diet (that does not include cookies). Drop that body fat to 20%. I'm going to try and keep my diet low carbs which seems to work for me. The hard part will be cutting out the sugar. Especially since I dream about cupcakes at night......with the soft butter cream frosting..........and the moist choco.........sorry. Make my workouts more productive. I've been just going through the motions lately and I really need to set this goal to motivate me.
I'll add my beginning pics tonight. Remember, I'm bloated from all the liquids I've had to drink at the gym......I guess I better do pictures before I eat.

[bull.dogz]

Since I'm a Controlled Labs rep I'm going to give you guys some incentives here. Whoever has the best transformation or comes closest to their goals at the end of this will get to choose a couple of supplements out of my private stash.

**Disclaimer ~ This is not a Controlled Labs contest, this has nothing to do with CL. I'm just using my own personal supplements as a prize.**

I'll leave it up to Trixter to decide how the winner is chosen since this is his baby.

[trixter747]

Originally Posted by bull.dogz

Since I'm a Controlled Labs rep I'm going to give you guys some incentives here. Whoever has the best transformation or comes closest to their goals at the end of this will get to choose a couple of supplements out of my private stash.

**Disclaimer ~ This is not a Controlled Labs contest, this has nothing to do with CL. I'm just using my own personal supplements as a prize.**

I'll leave it up to Trixter to decide how the winner is chosen since this is his baby.

Well, I guess you better bring it so you can keep your supps! ^_^

Bryan's also been very involved with seeing people's changes. Any suggestions he has for deciding would be great. I'm open to whatever, be that we all vote, you pick since they're your supps, etc.