Jake's Second Transformation

[jvaughan08]

Well, as it stands today I would say my progress has been decent. I made quite the transformation already. In high school I weighed 220 lbs, and life was not so great. So far I have lost nearly 80 lbs (I have gained muscle since being that low) and am very happy where I am today. However, I want my progress and results to improve and come quicker, which can be achieved as long as I stay disciplined, focused, and dedicated. I am attempting another transformation, a second transformation you could say. I want to take things to the next level. I know so many people are like me, they have made great strides but want to be even better. So, I set up the following goal, which within it has four or five smaller goals;

"My goal is to gain lean muscle and lose fat slowly. I want to add about 1.75 inches on my arms, 2 inches on my chest, 2 inches on my thighs, an inch on my calves, and lose 9-12 pounds so I can be very lean yet very muscular and well defined by july 15th".

I know many think it is impossible to gain lean muscle and lose fat simultaneously, but if I take a holistic approach, and take every meal one at a time, and every workout one at a time, and have a specific goal for each, my goals can be achieved. Also, I did not do leg workouts over the year due to hockey season, so I?m hoping the gains will be quick at first.

I set my goals somewhat high, so it will feel that much better to achieve them, my current stats are as follows

Arms - 14 inches, Chest - 40.5 inches, Thighs - 22 inches, Calves - 14.5 inches, and Weight - 180 pounds.

I will be using the following supplements;
ON?s 100% Whey protein
Controlled Lab?s White Flood (Preworkout Intensifier)
Controlled Lab?s Green Bulge (Creatine)
Higher Power Glutamine
Fish Oil
Multivitamin
ZMA

I am hoping that I will stay more dedicated by putting this on my the forums, plus I would love advice and criticism, be brutally honest. I am considering Monday March 30th my first day towards my goals, and I hope that they will be achieved by July 15th. Thats about 108 days, roughly 78-80 workouts and cardio sessions, and about 28 days of complete rest. Every Monday (next one excluded) I will be putting my progress on this forum so I stay on track, thank you for any input, it is much appreciated

jake

[jvaughan08]

Well today was the first day of my second transformation, I'm trying to bring my physique to the next level. For my first official day I tipped the scale at 181 pounds, so for the next three or four weeks I expect to weigh anywhere in between 177-181 pounds. I will put on pics and stat updates next week, and I will do that every seven or eight days.

For the first day I decided to do chest, I want to gain about 2 inches on my chest to broaden it, it's on my goal so I figured I would start there. Seeing as I have been at a plateau with my weight, I decided to do things with my lifting and pre,intra, and post nutrition that I have never done in the past such as; drinking bcaa's intra workout, using creatine ethyl ester instead of monohydrate, drinking a scoop of whey intra workout, and eating complex carbs (oatmeal) post workout along with fruit. For my workout I did 3 heavy sets, a decline set (I brought the weight down very slowly and exploded up), and to finish a very light and quick set of 15 reps. I also worked abs today, it was a great workout I felt good about it.

I did cardio upon waking, drank a scoop of whey and did a short interval run on the treadmill for about 19 minutes, I will do this 2-3 times a week to lose fat. I want to do yoga once a week but we will take it one step at a time

My diet was something I wanted to have planned rather than wing it everyday. Plus diet is 75% of the battle. So now I am tracking my calories, and doing a carb cycle. I do high carbs on my chest and arm days because these are two areas in which I desire the greatest increases in size. I do low carb (about 170 carbs) three days a week, and one or two no or very low carb days pending on if I get sore, this week is more for experimentation. I figure since I am trying to lose fat but gain lean mass, having a carb cycle can help build muscle (high carb days) and lose stubborn fat (low carb days). I'm still experimenting with foods, chicken can only go so far with the protein, I love red meat so I may increase my red meat consumption on no and low carb days where the fat intake will be a bit higher. I love eating veggies with my meals, so it will help on low and no carb days. I will also be drinking a casein protein shake before bed every night, this will aid recovery and encourage lean muscle growth.

The first day was great, I may start putting my full diet and exercise routine on here once I get all my details ironed out. I hope people comment and give me criticism or advice, I would appreciate it very much. Thank you all and have a great day, good luck with your training and goals.

jake

[jvaughan08]

Today was officially day two, it was also my no to very low carb day in my carb cycle. Typically I consume fewer calories as well. I ate around 290 carbs yesterday, so today my glycogen stores provided me with enough energy to get through the day and my workout. Surprisingly, I had alot of energy. I thought I would be dead tired seeing as this is the first day in my life that I consumed fewer than 50 carbs.

Today I worked out my back, it was an excellent workout. As I noted above, I was surprised at the amount of energy I had. I decided to do T-bar rows for the first time, I could never do them at my gym at home. I was had five 45 pound plates on, I'm not quite sure how good that is, but I felt good about it. I made sure I gave my lats a good workout, they seem to be lacking a little bit, by July 15th I hope they increase in size as well.

Like I noted in my first post, diet is 75% of the battle. So I did a carb cycle to accomplish my goals, and today was my no carb day. It went pretty well, I consumed about 43 carbs today, all from vegetables. I did eat a small apple post workout so my body would have some carbs to work with to aid growth and recovery. For the first time in about a year I ate a steak with more than four grams of fat per serving. Since the carbs were very low, I had to bump up the fats a little bit. My day ended up like this;

68g Fat
43g Carbs
259g Protein

Overall It was a great second day, I feel like I have improved these last two days, and look forward to keepin' it rollin'. Tomorrow is a low carb day, about one gram of carbs per pound of body weight. I plan on working out my shoulders, abs, and maybe hitting my traps a little bit. I may also do some early morning cardio, about 19 minutes worth. This week is more for experimentation, next week I will begin putting my workout and diet.

thanks for reading and for your input
jake

[jvaughan08]

Today was my first arm day on my carb cycling diet. Since larger arms are a primary goal of mine, I enjoy a high carb day when I work my bi's tri's and forearms. I'm still trying to tweak my diet of course, I need to get below 30 carbs on my no-carb days, this week I was at about 50.

Next week I will begin posting specific information on my diet and workout.

Thanks to all who have read, and please leave criticism, comments, questions, or advice, I would love to hear from all of you.

Thank you, and good luck with all of your goals

jake

[dwidmer2]

where are you from?

[jvaughan08]

Today was an off day for me. I have worked out monday through friday. I feel really good. My legs are sore, I could not work them out during hockey season, I was skating 4-5 times a week. Over the weekend I have been trying to tie all the lose ends in this second transformation of mine. With my diet and my training I have a few questions to address;

1. For carb cycling, just how many carbs should I eat on my high, low, and moderate days?

2. I want to do a six day split. I love going to the gym, it's my favorite thing to do. Six days may be pushing it though, would it be overtraining?

3. Supplementation, i know they can be important, I am taking whey and casein, i like to have a slow digesting protein post workout to go with my whey. I also have an NO and creatine...is the NO product effective? They have little research to back them up.

4. I am trying to burn fat and build muscle, many say it is impossible to do both, so am I wasting my time?

5. Will I accomplish my goals ?

I know with my workout I am pushing the limits. I will be putting my body through alot. I know I will need adequate rest. We will see how it works out. So far I like how my second transformation is going. I want to take my physique to the next level. I was going to post pictures every week, but I am gonna wait till the last day ( july 15) to post pics.

I will start posting specific details on my diet and workout tomorrow, or maybe Monday. I want to work legs tomorrow but they are still sore from working them out on Thursday. My quads feel good though, it's mu glutes that are sore. I went to deep on my leg presses I suppose.

Thanks again all. Please comment !


jake

[jvaughan08]

Originally Posted by dwidmer2

where are you from?

the midwest

[jvaughan08]

Well my experimentation week is over, so I think I have a diet and workout plan to last me till next month. Than I leave college and go home to work. I will have to make some minor adjustments. Here is the plan as of now; I am doing a hybrid version carb cycle (basically my version) and working out six times a week. I feel a carb cycle is a diet that can burn fat and build lean muscle. I will do cardio once or twice a week. Just short high intensity cardio, nothing longer than 20 minutes. Here are more specific details;

Monday - Chest day, Cardio day, Ab Day, High carb day (255g)

Tuesday - Back Day, Lat day - Moderate Carb Day (205g)

Wednesday - Shoudler day, Traps day, Abs day - Low Carb Day (160g)

Thursday - Quad day, Hamstring day, Calves Day - Low Carb Day (170g)

Friday - Biceps day, Triceps day, Abs Day - High Carb Day (275g)

Saturday - Rest day, Cardio day - Very Low Carb Day (60g)

Sunday - Quad day, Hamstring Day, Calves Day - Moderate Carb Day (210g)

I'm changing one of my goals, the one about losing ten pounds. Instead I want to be a very lean 175-180, somewhere below 8% bodyfat. Tomorrow will be great since I officially have everything on track. Of course, I will be carefully tracking my own progress and results so I can tweak my diet and workout when needed. I will post my workout and diet tomorrow

jake

[jvaughan08]

Today was my first day with everything set. For the most part I only eat clean foods, and any sugar in my diet is found naturally in the object I'm consuming, like fruit. Today was a high carb day so the fats remained somewhat low. Here is a brief overview of my diet;

2605 Calories
38g fat
310g carbs
75g Fiber
104g sugar
292g protein

My workout today was a chest day. I felt great during my workout

Db bench - 90lbs, 3x8, 60 lbs 1x10 (slow decline)

Incline bench - 75lbs, 3x10

Cable crossovers - 48lbs, 3x9

Decline bench - 185lb, 3x10, 135 lbs, 1x12 (slow decline)

Explosive push ups with plyoball - 3x12

Normal push ups - 3x20

Abs

Lower weighted leg lifts - 10lbs, 3x35

Oblique crunches - 1x20 each side

Crunches - 3x20

Sitting twists with plyoball - 1x26

Bicycles - 2x40

Great day today, I hope tomorrow is awesome as well.

jake

[jvaughan08]

Well the first choice I made today was to quit tracking what I ate. When I do that I'm always hungry, and I get scared to eat more. For the last three days I waited until I was going to go to back to go on fitday and calculate how much I ate and I was shocked, I had not even broke 2300 calories. I'm trying for around 2600. My diet today was something like this

Breakfast:
1 cup of special K protein plus
1/2 pack of raisins
4 egg white omelet with fat free cheese and 4 slices of turkey
10g of whey protein upon waking

Snack:
1 Lean body labrada protein shake
1 ounce of almonds

Postworkout
1 scoop of ON 100% whey protein
1 scoop of ON 100% casein protein
1/2 cup of oatmeal with 1/2 pack of raisins

Lunch:
Low carb wrap with fat free cheese and 5 slices of turkey
1/2 cup of brown rice
1 small serving of lasagna
1 cup of spinach, carrots, and navy beans with a little butter

Dinner:
8oz chicken breast
1 cup of peppers
1 cup of carrots, green beans, and zucchini

Right before bed
1 scoop of casein protein

Workout: Today was a back and lats day, I got a great pump. It was one of the best back workouts I have had in a long time;

T-bar row 2x10-225, 1x12-200, 1x20-135

V-bar row 3x12-192, 1x15-144

V-bar pulldown 3x8-144

Straight leg deadlifts 3x12-130

Low Row 3x8-75

Lower back extensions 3x12-15

Close grip chinups 3XF

Great workout today, I will post again tomorrow. I entered transformation of the week, I hope I win, thanks for reading everyone.

[jvaughan08]

Well I'm about a week and a half into my second transformation, and I can honestly say My gains are coming quick. I started taking green bulge for the first time last week and I really feel like it is paying off for me. My diet today was something like this;

Breakfast:
10 g of whey upon waking
2 cups of special k protein plus
.75 oz of raisins
1 scoop of casein protein

Post-workout:
1/2 cup of oats
1 scoop of whey protein
1 scoop of casein protein

Lunch:
10z of chicken breast
1/2 cup of beans
1/2 of carrots and spinach
1/2 cup of rice

Snack:
1.5 oz than almonds
1 Labrada lean protein shake

Dinner:
Low Carb chicken wrap with fat free cheese
1 cup of peppers and broccoli

Snack:
1 low carb wrap with fat free cheese and a can of tuna

Before Bed:
1 scoop of casein protein

Shoulder and Traps workout:

Shoulder Press: 3x12-50, 2x15-40

Lateral side raises: 3x10-15, 1x10-12.5

Front Raises: 3x20-15

Reverse Flyes: 3x8-144

Standing rope rows: 3x12-108, 1x15-98

Abs

Rope cable pulldowns: 4x40-28

Weighted Crunches: 2x15-25

Lower leg lifts: 4x30-12.5

Great workout today, legs tomorrow. Thanks for reading

jake

[jvaughan08]

Today I lifted my quads, hams, and calves. I was sore because I worked my legs sunday, I figured that had enough time to heal, maybe they were just a bit tight. I want to increase the weights in my next workout, I'm still getting used to having a leg workout because I'm out of season for hockey.

My diet today looked something like this

Breakfast
10g of whey protein upon waking
4 egg white omelet with fat free cheese and 3 slices of turkey
1 bowl of cinnamon crunch kashii.

Snack
Orange and strawberry smoothy

Snack/preworkout
1oz of almonds
1 scoop of oats n' whey protein
1 scoop of casein protein
1.5 scoops of white flood
5 green bulge pills

Post-workout
1 scoop of oats n' whey protein
1 scoop of casein protein
10 oz of skim milk

Dinner
1 small square of lasagna
10oz of chicken breast
1 low carb wrap with chicken (part of the 10 oz above) and fat free cheese
1 cup of navy beans
1/2 cup of carrots and spinach

Snack
1 lowcarb ham and turkey wrap with fat free cheese
1 cup of broccoli and peppers

Before bed
1 scoop of whey protein

Workout: Quads, Hams, and calves

Front Squat 2-8x155, 2-10x135

Leg Press 2-12x335, 3-10x290

Calf Raises 5-20x155

I had a really good workout, I made sure none of the exercises isolated my hamstrings because they were sore as hell. On my front squats I go really deep, my ass almost touches the floor. Most people dread leg day, I enjoy it. Than again, I only do leg workouts four months out of the year.

jake

[jvaughan08]

Today was biceps, triceps, and forearms. I always eat alot of food on arm days, because I want them to get larger. It is difficult (hell some say impossible) to gain muscle and lose fat, but I feel you can still gain muscle in prioritized areas, and on those days you work those prioritized muscles you work the hell out of them and eat alot of food, preferably clean food. All of my workouts have been great this week. I have been going to the gym with a few of my hockey teammates. Now that the season is over they want to lift with me since I have transformed my body. My diet and workout today was like this;

Breakfast:
10g of whey protein upon waking
3.5 egg white omelet with ham and fat free cheese
1 bowl of Go Lean Kashii cereal with skim milk

Pre-workout:
5 Green Bulge tablets
1 scoop of Oats n' Whey protein

Post-workout
1 scoop of Oats n' Whey protein
1 scoop of Casein protein
10oz of skim milk

Lunch:
8oz Lean steak
1/2 cup of peppers
1 cup of brown rice
1/2 cup of navy beans, carrots, and spinach
1 low carb steak wrap with fat free cheese

Dinner:
Low carb chicken and ham wrap with fat free cheese
1 cup of red beans w added cheddar cheese and turkey pepperoni

Snack:
1oz of Almonds
1 scoop of Oats n' Whey protein
8oz glass of low sodium v8 juice

Bedtime:
1 scoop of casein protein

Workout-Biceps, triceps, and forearms

Hammer curls 3-8x40 1-10x35, 1-13x25

One arm preacher curls 3-12x36

One arm triceps pulldowns 2x8x96

V-bar pulldown 3x9-144, 1-20x76

Skull crushers 4-12x80 (followed by 20 reps close grip presses)

Dips (body weight) 5-12-20

Rope cable pulldowns 3-12x96

Reverse grip curls 2-12x48

Abs

Rope cable crunches 3-45x48

Weighted leg lifts 3-25-10


jake

[jvaughan08]

Today was an off-day for me, I'm giving my muscles a break this weekend. I like to do some sort of cardio though to get my heart rate up, so I played some hockey this morning and hooped it up at night


jake

[jvaughan08]

I got transformation of the week!

http://www.teenbodybuilding.com/teen...ke_vaughan.htm

maybe i should start up on this thread again