April 1st 3 Month Transformation

[wings_unhinged]

I had a "Big Az" chicken sandwich and a Pizza Tornado for lunch.. not very healthy but at least it isn't candy or soda. I have no problem with calories as long as it's not empty calories.

[notmyrealname53]

Would Ragu mixed with chicken and brown rice be considered healthy??
in portion.

[AirForceMSU]

1 Week Progress

I was at first slightly dissappointed at the one week progress because I thought for sure I had lost some weight.

Weight: 185lbs to 186lbs
Waist: 34" to 33.5"
BF%: 16 to 15.4%

But then I looked at the numbers and the more important numbers seem to be going in the right direction.

I am going to continue with my same diet and just make sure I never cheat except at my one cheat meal on Sunday. I had a problem once in a while this past week eating a little candy here or a couple cookies there; not this week.

I am hoping the little added weight I gained was muscle. I'm working harder than ever so it has to be!

[dormuth]

Uhm, i am having a hard time choosing what to eat for breakfast. I tried eggs, but i cant stand it anymore. (I cant force down more egg whites, brrrr)

What do you eat for breakfast? Maybe you can give me some ideas.

[cfh1973]

Morning Cardio - HIIT

Stretch - 2 min.

Walk (Warm-up) - 5 min.

Jog (5 mph) - 10 min.
Walk (3 mph) - 1 min.

Sprint - 20-30 sec.
Walk (3 mph) - 1 min.
(6 intervals)

Walk (Cool-down) - 5 min.

Stretch - 2 min.

Total Time = 30 min.

Another good morning of HIIT. I am noticing more definition in the mirror again. Also, my waist is consistantly measuring 39.5. WOOHOO, below 40 and maintaining it. Things are looking up again.

[AirForceMSU]

Day 8

Eating clean. Here is the plan for the day. Any critiques are very much welcomed and appreciated.

Breakfast:
-4 Fried Egg Whites
-Syntha 6 Protein Shake
-Cup of Oatmeal

Mid-morning Snack:
-Banana
-Nitrotech Hardcore Protein Shake

Lunch:
-Tuna Salad Sandwhich on Wheat
-2 hard-boiled egg whites
-1 full hard-boiled egg
-Cup of broccoli

Afternoon Snack:
-Celery w/ 1 tablespoon peanut butter
-Cup of Tuna

Dinner:
-4oz Chicken filet
-2x King Crab Legs
-Small Baked Potato
-Cup of Steamed Mixed Vegetables

Workout: Back/Abs

Wide grip Pull-ups: 50 reps (as many sets as it takes)
Barbell Bentover Rows: 5 sets (15,15,15,12,12)
Close Grip Cable Rows: 5 sets (15,15,12,12,12)
One Arm Dumbbell Rows: 3 sets (12,12,10)
Straight Arm Pull Down: 3 sets (15,15,12)
Back Extensions: 3 sets (15,15,15)

Rope Crunches: 4x20 (moderate weight, slow reps)
Decline V-Ups: 4x20

30-45 mins low/med intensity cardio

Postworkout Meal:
-Syntha 6 Protein Shake
-Yogurt

[cfh1973]

Originally Posted by AirForceMSU

Day 8

Eating clean. Here is the plan for the day. Any critiques are very much welcomed and appreciated.

Breakfast:
-4 Fried Egg Whites
-Syntha 6 Protein Shake
-Cup of Oatmeal

Mid-morning Snack:
-Banana
-Nitrotech Hardcore Protein Shake

Lunch:
-Tuna Salad Sandwhich on Wheat
-2 hard-boiled egg whites
-1 full hard-boiled egg
-Cup of broccoli

Afternoon Snack:
-Celery w/ 1 tablespoon peanut butter
-Cup of Tuna

Dinner: TBD

Workout: Back/Abs

Wide grip Pull-ups: 50 reps (as many sets as it takes)
Barbell Bentover Rows: 5 sets (15,15,15,12,12)
Close Grip Cable Rows: 5 sets (15,15,12,12,12)
One Arm Dumbbell Rows: 3 sets (12,12,10)
Straight Arm Pull Down: 3 sets (15,15,12)
Back Extensions: 3 sets (15,15,15)

Rope Crunches: 4x20 (moderate weight, slow reps)
Decline V-Ups: 4x20

30-45 mins low/med intensity cardio

Postworkout Meal:
-Syntha 6 Protein Shake
-Yogurt

I like the detail you are putting in every post. Great job, it really helps us picture how your machine works. Everything looks pretty solid bro, keep it up.

[AirForceMSU]

Originally Posted by cfh1973

I like the detail you are putting in every post. Great job, it really helps us picture how your machine works. Everything looks pretty solid bro, keep it up.

Thanks, bro. It helps me track it better for myself and I also do it in hopes that maybe it can help someone else out in putting their own program together.

[dormuth]

Huh, another workout done. I tried HIIT for the first time, that was fun

I want to take a nap, but i have to continue working on my thesis... so after the muscle workout i do the brain workout.

[NOSUPERMODEL]

Does anybody have any good ideas for stuff to put on tuna besides mayonnaise?

[cfh1973]

Originally Posted by NOSUPERMODEL

Does anybody have any good ideas for stuff to put on tuna besides mayonnaise?

Lemon pepper on tuna is very good. Also try mixing in some boiled eggs without the mayo, makes it taste a little better. If I am having tuna, I use the flavor pouches.

[Kubik04]

Just about to head up to the hill, going to get in 5-6 hours of boarding, then come back and do this workout soon after.

Warm up- 1 mile run at 6.5 and 1.5 incline

Minimum three circuits of
1- DB Punch Walk (10 forward and back)
2- Single leg DB row (10)
3- T-pushup (10)
4- Inverted row on swiss ball (10)
5- Swiss ball climb
6- DB Punches (30 sec)
7- Downward punches (30 sec)
8- DB Uppercut (20)
9- Band Pull (15 second hold)

Cooldown- 1 mile jog

I use the days inbetween my jumping circuits to do alternate weight routines.

[DanielHimself]

pre workout: protein shake, tablespoon of PB

Workout:
flat bench barbell press 205x12, 215x10, 225x8, 235x6
incline barbell press 175x12, 185x10, 195x8, 205x6
machine flys 12/10/8/6
dips 25, 20, 20, 18, 15
dumbbell pullovers 75x10, 85x8, 95x6
wide grip pullups 20/15/12/10/8
chin ups 15/12/10/8/7
barbell bent over rows 155x10, 165x8, 175x6
med grip seated cable rows 12/10/8/6
upright rows 85x10, 95x8, 105x6
swiss ball crunches 25/20/20/18/15
jumping jacks x 200

post workout: protein shake, tablespoon pb, 30 min - brown rice and salmon

[ryllz75]

hi all i'm new here.. found out about bodybuilding.com a couple weeks ago and have been reading through the transformation articles for motivation.

I embarked on my new quest to lose fat and transformed my body on April 1st and have been diligent about it. Then I found this forum section and its great!! I am hoping to join this team for our quest to a healthier lifestyle... I hope its not too late?? I look forward to being active on here....

I've had numerous battles with weight before.. I once was a decently shaped 195 a couple of years ago and I am hoping to regain that form if not better... As of last 2 years kinda let myself go and climb up to a staggering 244lbs!! WOW.. I have a long road in front of me but determined to get there... I decided to make a change after a recent dr.'s visit at the end of March informing me of being a diabetic. Luckily enough I was informed that meds or insulin is not needed right now..but he strongly suggested that I begin to lose weight and see a nutritionist...

so that's my story... I look forward to being a part of this team..

My starting measurements as of 3/30/09:

Weight: 244lbs! grrrr
Height: 6'
Pants size: 38 to 40
Waist:44"

Goals for the next 90 days: (My personal deadline is July 9th as it is my bday)
- Lose bodyfat
- Drop down to pants size 34 or better
- Weigh in at 220lbs but im shooting for lower than that!

Current program:
- Cardio: Treadmill 30min. 5x per week in the morning
I also mix in P90x Intervals Plus or Plyometrics 3 days per week in
addition. Normally at night on Tue. Thurs. and Saturdays.

- Weightlifting: 3 days per week on Mon, Wed. and Fri. I'm performing a circuit routine of alternating upper body day and lower body day. Shooting for 12-15 reps per exercise.

Sample circuit:

Upper Body: (I'm thinking of subbing some exercises also so it doesn't get stale doing the same thing after a month)

Incline bench 12-15 reps
Lat pulldowns 12-15 reps
DB shoulder press 12-15 reps
Bicep Curls - 12-15 reps
Triceps pushdown (cable) 12-15 reps

Lower Body:
DB Squats 12-15 reps
Leg Extension 12-15 reps
Leg Curls 12-15 reps
Lunges 12-15 reps
Standing calf raises with Dumbbells 12-15 reps

*I perform the above routine non-stop perhaps only allowing about 15-30 seconds during the transition from one exercise to the next. I repeat the above circuit 3x and normally rest about 1-2 min. per set. I progressively increase the weight each set sometimes only reaching 10-12 reps on the last circuit for each exercise.

Nutrition: (I've been keeping it simple)

8am: 3 hardboiled eggs (I only eat 1 whole egg and 2 whites)
Fat Free milk with 1 1/2 scoop Optimum Nutrition Chocolate Whey protein

9am workout

11:30am: Chicken Breast and whole wheat pasta

2:30 pm: EAS Myoplex Ready to Drink 42 grams protein 17oz.

5:30 pm: Chicken Breast and whole wheat pasta or a can of tuna and wheat bread

8:30 pm: Tall glass of Fat Free milk and 1 1/2 scoops of Optimum Nutrition Chocolate Whey Protein


Thank you all for reading... if you could provide feedback on my routine and nutrition and any ideas how to improve upon it I would greatly appreciate it!!

Ryllz

[wings_unhinged]

Originally Posted by ryllz75

Weight: 244lbs! grrrr
Height: 6'
Pants size: 38 to 40
Waist:44"

Goals for the next 90 days: (My personal deadline is July 9th as it is my bday)
- Lose bodyfat
- Drop down to pants size 34 or better
- Weigh in at 220lbs but im shooting for lower than that!

Current program:
- Cardio: Treadmill 30min. 5x per week in the morning
I also mix in P90x Intervals Plus or Plyometrics 3 days per week in
addition. Normally at night on Tue. Thurs. and Saturdays.

- Weightlifting: 3 days per week on Mon, Wed. and Fri. I'm performing a circuit routine of alternating upper body day and lower body day. Shooting for 12-15 reps per exercise.

Sample circuit:

Upper Body: (I'm thinking of subbing some exercises also so it doesn't get stale doing the same thing after a month)

Incline bench 12-15 reps
Lat pulldowns 12-15 reps
DB shoulder press 12-15 reps
Bicep Curls - 12-15 reps
Triceps pushdown (cable) 12-15 reps

Lower Body:
DB Squats 12-15 reps
Leg Extension 12-15 reps
Leg Curls 12-15 reps
Lunges 12-15 reps
Standing calf raises with Dumbbells 12-15 reps

*I perform the above routine non-stop perhaps only allowing about 15-30 seconds during the transition from one exercise to the next. I repeat the above circuit 3x and normally rest about 1-2 min. per set. I progressively increase the weight each set sometimes only reaching 10-12 reps on the last circuit for each exercise.

Nutrition: (I've been keeping it simple)

8am: 3 hardboiled eggs (I only eat 1 whole egg and 2 whites)
Fat Free milk with 1 1/2 scoop Optimum Nutrition Chocolate Whey protein

9am workout

11:30am: Chicken Breast and whole wheat pasta

2:30 pm: EAS Myoplex Ready to Drink 42 grams protein 17oz.

5:30 pm: Chicken Breast and whole wheat pasta or a can of tuna and wheat bread

8:30 pm: Tall glass of Fat Free milk and 1 1/2 scoops of Optimum Nutrition Chocolate Whey Protein


Thank you all for reading... if you could provide feedback on my routine and nutrition and any ideas how to improve upon it I would greatly appreciate it!!

Ryllz

Wow, you're exactly where I am. 6' and 243 lbs. I am also shooting for 220-230 by the end of the 3 months. Same pant size too.. weird.

Anyway, glad you're here bro. Just keep on it. You seem like you're in a great direction and I think you got a better hold on your diet than I do.

[karlswany]

I'm in my name is karl swanick im from merseyside ( liverpool ) i was in a few bodyuilding shows from 2000 to 2004 as the profile pic shows but i dont look like that anymore a few life changing things happened and training took a back step and a job change which meant no time to get to the gym.
but now its time to change i work as a security officer for apple computers and as a doorman so my time to train is before 8am and after 8pm weekdays and 9am till 7pm and 11pm to 4am on fri and sat ut my gym opens from 7am to 10pm so i can still get there now ive finished boring you so here are my stats

age 43
Weight. 250lb
Height. 6'
Chest. 48"
Waist. 44"
biceps 17"
bodyfat 35%

Goals -30lb in 6 months
possibly take part in a show next year in the over 40 section

karl

Hope I can join u lot I need the kick up the backside

[throttlebull]

yesterday was arms and shoulders work out. Had to just ride the exercise bike in doors due to the weather.
To day it is nice outside so I look forward to getting back outside for cardio.

[notmyrealname53]

So today i have leg workout.

I do about 12-15 minutes of running, situps, crunches, push ups.

Then I move to weights as soon as possible.

Leg curlsx3

leg extensionsx3

dead liftsx3

squatsx3

I take about 30 seconds of break in between all.

does that sound good.

I JUST GOT MY WEIGHTS !!!!!

YEAY!

[dur]

Originally Posted by wings_unhinged

Wow, you're exactly where I am. 6' and 243 lbs. I am also shooting for 220-230 by the end of the 3 months. Same pant size too.. weird.

Anyway, glad you're here bro. Just keep on it. You seem like you're in a great direction and I think you got a better hold on your diet than I do.

haha same here 6' 243 lbs ... 220-230 by july ..

now this is cool ...

.................

SO far so good...did cardio 2x yesterday n feeling good, had 2 miss my morning cardio today but will go tonight after work. lost 2 lbs last week shooting for 3 this week hopefully so i can get at 240..!

IDK am scared bout screwing my met 2:37 pm i gotta eat 1k more cals by 5 pm and not screw up my 40/40/20 ahh save me

[cfh1973]

Barbell Bench Press - 135x5 155x5 190x5/5/4 (PR - up 10 Lbs.)
Dumbbell Flye - 50x10/8/6

Skullcrusher - 60x10/9/6
Dumbbell Kickback - 25x8,8/7,7

Crunch (arms across chest) - 0x20/20/12

Another PR tonight. 20 more Lbs. on bench and I will be using my body weight for sets. I have never done that before and I believe 190 is the highest I have ever used for sets. Strong workout.

[notmyrealname53]

Ive notice my traps have grown alot since i started working out...

is that normal.

Im not doing anything TOO heavy to make them grow too much

I have noticed that my family naturally has bold, and big chest in general.

Could it just be genetics?

[AirForceMSU]

Originally Posted by notmyrealname53

So today i have leg workout.

I do about 12-15 minutes of running, situps, crunches, push ups.

Then I move to weights as soon as possible.

Leg curlsx3

leg extensionsx3

dead liftsx3

squatsx3

I take about 30 seconds of break in between all.

does that sound good.

I JUST GOT MY WEIGHTS !!!!!

YEAY!

That sounds pretty good. You are your best judge. How have you noticed your progress thus far? How much cardio a week are you doing? Diet is the most important thing to get right first everything else can fall into place after that.

[NOSUPERMODEL]

Sounds like everyone is doing very well.

[notmyrealname53]

Originally Posted by AirForceMSU

That sounds pretty good. You are your best judge. How have you noticed your progress thus far? How much cardio a week are you doing? Diet is the most important thing to get right first everything else can fall into place after that.

Thank You!

I have been doing cardio 6x's a week and I keep weights at a mininum of 3 days a week.
I have noticed some progress. My jeans fit lose, my shirts are getting a little baggy in some places, but it's unofficial because I have limited myself to the scale, at once a week. Tomorrow will be the day I weigh myself.

I have been staying true to my diet for the first time and I can see that, that IS the MOST important thing when it comes to weight loss.

Thanks!

I hope progress for yourself has been comming along good!

[euclid]

Well, Im down to 214, from 220.5 last week. No doubt a lot of water weight, but no matter what anyone says, it stills feels good to see those numbers go down on the scale. Had to travel a TON this past week so my food choices were limited to eating out for almost every meal. I did pretty well though as I was in Virginia Beach and then Wilmington, NC I got to eat ALOT of fresh fish (grilled, no sauces, etc..). I need to find out a more consistent way to measure my bf% as I can get 5 different readings every time I use the caliper.

My biggest challenge is going to be keeping my calories in check - at home it is no problem, but travelling makes things difficult. I'm of the mind set that as long as I am eating grilled/baked lean meats with no sauces and steamed veggies, rice, I'm in okay shape. I took 1 week progress pix, but they really show absolutely no difference, so I will hold off updating. Maybe wait til next month this time.

[ryllz75]

Originally Posted by dur

haha same here 6' 243 lbs ... 220-230 by july ..

now this is cool ...

Well then guys... for those in the 240 - 250 range... we have a GOAL that is 220lbs or lower at the end of this challenge.. I am busting my butt for sure in that treadmill.. luv this thread..great motivation...

keep posting and keep at it in the gym.. remember the type of food you put in your mouth greatly impacts your results.. So Strive to make the Right Choices each time!!

Ryllz

[ryllz75]

Originally Posted by notmyrealname53

Thank You!

I have been doing cardio 6x's a week and I keep weights at a mininum of 3 days a week.
I have noticed some progress. My jeans fit lose, my shirts are getting a little baggy in some places, but it's unofficial because I have limited myself to the scale, at once a week. Tomorrow will be the day I weigh myself.

I have been staying true to my diet for the first time and I can see that, that IS the MOST important thing when it comes to weight loss.

Thanks!

I hope progress for yourself has been comming along good!

notmyrealname.. your first couple weeks results in your sig line is impressive! I am right around where you started...

Would you mind posting a sample of your food intake for a day... i'm trying to tweak mine and saw ur diet seems spot on with those types of results!!

I am too doing cardio for 25-30 minutes running on the treadmill using HIIT in the morning just and added P90x+ Intervals and Plyometrics 3 x a week at nite plus weight training 3 x a week on the nites im not doing P90x

thanks in advance!

[notmyrealname53]

Originally Posted by ryllz75

notmyrealname.. your first couple weeks results in your sig line is impressive! I am right around where you started...

Would you mind posting a sample of your food intake for a day... i'm trying to tweak mine and saw ur diet seems spot on with those types of results!!

I am too doing cardio for 25-30 minutes running on the treadmill using HIIT in the morning just and added P90x+ Intervals and Plyometrics 3 x a week at nite plus weight training 3 x a week on the nites im not doing P90x

thanks in advance!

Thanks! I've been working hard, and staying dedicated.


How is P90X working? ive been wanting to get that and try it out.
During the week I do alot of measuring.
Breakfast I have about cup of speacial k and an Orange.

Mid-morning is usually some sort of nut(s)

lunch is (depends on what im feeling.)
avocado sandwhich with 1 slice of turkey and 1 apple.

pre workout- 1 tablespoon of peanutbutter

post workout- 6oz steak, brown rice and some sort of fruit.

I alternate on fruits and nut if i get bored with the food.

I haven't started on any supplements but I just ordered animal packs hoping that will help a little more.

( My deficit moved up to 1600 I sometimes add in fruits here and there if im feeling low energized.)

anyway my diet is nothing TOO special I just moderate and make sure that what i eat, i can burn off later. things low in fats, and high in protein.

Thanks again!

[wings_unhinged]

So far today I've had a bowl of Special K w/ strawberries and 1% milk (skim was unavailable), around 20 pieces of almonds, and some ramen noodles for breakfast. Yes, the ramen was bad. Darn me. My wife has an ear ache and the apartment is empty as far as food goes.. also had ramen last night with pancakes and eggs.

Had a really good workout, did some cardio on the treadmill, elliptical, and bike. Worked on biceps, back (killed my lower back with hyperextensions), and calves. Skipped my protein shake since I've been taking in a little more calories..

[cfh1973]

Well, they had an ice cream party for employee appreciation day today. They had 10 different flavors and 8 toppings. It was all you can eat until they were out. I went there with the mind set that I was having none of it. AND...I love my will power. I sat at a table with 6 other people while they ate their ice cream. Three of them had no business eating it either, but that is their choice. Like it says under my avi...I am a f'n machine. So, if I can do it, any of you can because I am an extreme chocoholic and chocolate ice cream is a MAJOR weekness of mine.