~> SUMMER TRANSFORMATION <~ July 1st to Sept 30th [3 Month Challenge]

[euclid]

Originally Posted by mshurt_off

No rude comments please I know thats big! Thats why I'm doing what I'm doing this

Don't worry, that sort of thing isn't tolerated in this part of the forum. You can make very visible changes in three months and by that time you've got yourself into such a good routine that you don't even think that you are "dieting" or trying to lose weight. Stick with a solid diet and lift weights 3x a week min and you WILL get there!

[Neg_Train]

will post pics later today

[jonathan02us]

Hey guys! Round 2, here we go! Here are my Pics and stats:

***Pics will be added as soon as I can get my camera back up and running***

July 2009
<PIC>
<PIC>
<PIC>

July 2009
Height: 5' 5"
Weight: 175.2lbs
Body fat: No Idea, will get it measured this time though.
Neck: 17"
Bicep: 13.5"
Forearm: 11.5"
Chest: 42.6"
Waist: 36"
Hip: 36"
Thighs: 23"
Calf: 16.5"

Goal:
Weight: 165lbs
Body fat: 10-12%

Supplements:
-Multi Vitamins
-Universal Uni-Liver BCAA's
-USPlabs Jack3d
-Whey Protein

Diet:
1500-1750Cals
40% Protein/40% Carbs/20%Fat

Training Program:
Monday:
-Chest/Triceps
-Cardio (40-50min)

Tues:
-Abs
-Cardio (40-50min)

Wed:
-Back/Biceps
-Cardio (40-50min)

Thurs:
-Cardio (40-50min)

Fri:
-Shoulders/Delts
-Cardio (40-50min)

Sat:
-Legs/Rest Day

Sun:
-Rest Day

I will be weighing myself once a week every wed. and will post it on my sig to keep people updated. Good luck people, this is by far one of the greatest ways to get motivated to hit your goals. For any help, tips, or just motivational talk, just message me ;-)

[DieselClown]

definitely doing this. I need to drop another 20 pounds of fat before clean bulking this winter.

[ledzep5220]

CurrentWeight: 260
Height: 6'1
BF %: Around 31%

Goal Weight for Sept 30th: 210-220.. lets do it

6 pack for my Christmas present..time to get dedicated

Lets do this guys

[tjmba]

I'm a first timer, but I'm in. I have a long way to go, but I figure this is a good place to start. I will input more detailed info later today.

[webgodess]

Originally Posted by mshurt_off

My Goals:
To loose as much weight as possible!! And of course gain muscle! Hopefully loose 30lbs or more, thats a realistic goal for three months. I'm sick of being embarrassed about this fat on my body!

My stats:
Height: 5'5.0" (1.65 m) Waist: 41" (104.14 cm)
Weight: 215 lb (97.7 kg) Thighs: 27" (68.58 cm)
Bodyfat: 34.0 % Calves: 17" (43.18 cm)
Chest: 43.5" (110.49 cm) Forearms: 12" (30.48 cm)
Arms: 14" (35.56 cm) Shoulders: 44" (111.76 cm)
Hips: 46" (116.84 cm) Neck: 13.5" (34.29 cm

No rude comments please I know thats big! Thats why I'm doing what I'm doing this

SO glad you joined !

None of that is allowed here. We all have our own personal goal but are here for one common goal regardless of whether we are 15% bodyfat or 50%... to get into the shape we want to be in.

If it's any consolation I started out at 310 lbs with a hip measurement of 58" and probably more than 50% bodyfat.

You are ALOT closer to your goals than you realize!

[laughlinb87]

Currently sitting in at 218 lbs. 5'9" tall and Bodyfat around 26%. My goal is to hit 190 and at least 21% bodyfat before Sept 30th. Will Post pictures later today

[webgodess]

Originally Posted by merse

Im in!

stats as of last week
height: 5'3
weight: 131lb
bf: no idea

ill be putting pix up in my bodyspace soon

im trying to get my butt into gear for comps in oct (dont think ill get there but im going to see how i go) i think march is more realistic

oh well!

supps:
multi
glutamine
fatburner
krill oil
CEE
Vit C

A lot of us will be here until March as well. You never know how much you can accomplish in even just 3 months. Focus on that for now and you will at the very least get closer to your goal

[Uber_Dad]

in!!! will post stuff this weekend :-)

[NAU_JOSH]

Originally Posted by NOSUPERMODEL

Nope. Had it measured by my trainer at 24HR Fitness. I started out at 32% when I weighed 276lbs. Had it measured a little later and it was at 25%. Just had it measured a month ago and it was 23%.

I am at 23% and I weigh under 200lbs, I look much skinnier though.

[TheNormalMan]

Alright, here's my first post for this contest.

Sex: Male
Height: 5'9"
Weight: 272#
Age: 25

Goal: Drop 30-40 pounds by October 1st
Goal Weight (Oct 1.): 230#-240#
Ultimate Goal Weight: 185#

Picture (07/01/09)



I hit 300 pounds on May 18, 2009 and that was the final straw for me.

I've dropped 28 pounds since then and still going strong. Hopefully this thread will help me and the rest of us stay on track as we keep moving towards our goals.

[Frenchie_G]

Stats:
Height: 5'11"(180cm)
Weight: 250.8(114kg)
Bodyfat%: Not really sure. 30%?


Measurements:
Neck = 44cm
Lats/Chest = 120cm
Biceps = 40cm
Forearms = 33cm
Waist = 113cm
Hips = 121cm
Thighs = 68cm
Calves = 46cm


Pictures:
Will post better photos once I get my digitil camera back. Phone camera sucks balls, but this is the best I could do





Goals:
My 3-month goal is to lose 20 pounds(9kg) by the end of september. I'd like to eventually get down to 198 pounds(90kg) but that's more of a long-term goal.


Supplements:
-Multivitamin
-Vitamin C
-Fish Oil
-L-Carntine
-Glucosamine(for joint health)



Diet Plan:
Meal 1: 1 whole egg, 4 egg whites, 2 slices of wholemeal bread.

Meal 2: 2 scoops of ON 100% Whey, 1/2 cup of skim milk

Meal 2: Steak/Chicken/Tuna, Salad/Vegetables

Meal 4: 2 scoops of ON 100% Whey, 1/2 cup of skim milk

Meal 5: Steak/Chicken/Tuna, Salad/Vegetables

Meal 6: 1/2 cup of Light Cottage Cheese, piece of fruit or two



Exercise Plan:
Doing a 9-day workout plan as I'm a shift worker and my weeks are 9 days long. Doing Rippetoe's Starting Strength program.

Day 1(Day Shift): Squats(3*6), Bench press(3*8), Dead lift(3*8), Seated Lat Pull downs(3*8); Morning Fasted Cardio(40 minutes brisk walk), Stationary Cycling(30 minutes)
Day 2(Day Shift): Morning Fasted Cardio(40 minutes brisk walk)
Day 3(Night Shift): Squats(3*6), Barbell Military Press(3*8), Standing Rows(3*8), Seated Lat Pull downs(3*8); Morning Fasted Cardio(40 minutes brisk walk), Stationary Cycling(30 minutes)
Day 4(Night Shift): Morning Fasted Cardio(40 minutes brisk walk)
Day 5(Day Off): Morning Fasted Cardio(40 minutes brisk walk)
Day 6(Day Off): Squats(3*6), Bench press(3*8), Dead lift(3*8), Seated Lat Pull downs(3*8); Morning Fasted Cardio(40 minutes brisk walk), Stationary Cycling(30 minutes)
Day 7(Day Off): Morning Fasted Cardio(40 minutes brisk walk)
Day 8(Day Off): Squats(3*6), Barbell Military Press(3*8), Standing Rows(3*8), Seated Lat Pull downs(3*8); Morning Fasted Cardio(40 minutes brisk walk), Stationary Cycling(30 minutes)
Day 9(Day Off): Morning Fasted Cardio(40 minutes brisk walk)


Might take up jogging as well next month(the Couch25k program) but not sure how my leg's cope as i'm doing heavy squats every second day.

Please feel free to critique my plan so I can optimize weightloss here. Constructive critisim is always welcome guys!

[Billy_The_Kid]

Height: 5'11"

Weight: 245.5
(starting at 258 lbs April 2009)

Bodyfat%: 35.6% (US Navy), 32.93% (YMCA Formula)
Waist at Navel: 48"
Waist at Narrowest Point: 46"
Hips at Widest Point: 48"
Neck: 17"

Pictures (front/back/side): Will post later

Goals: Drop weight to 195 lbs. After that, I'd like to drop another 15 lbs, then do a clean bulk to 195 lbs, then cut back down to 180 lbs, and repeat ad nauseum.

Diet: Low calories (800 - 1200 cal/day). I am eating at least 100g of protein per day. I don't have any planned cheat meals as they tend to turn into cheat days or even cheat weekends.

Exercise: Hike 10 miles at least 3 days a week. Lift weights a few days a week.

Overall: I am just trying to eat light and exercise hard. I have lost 12.5 lbs this year, and I hope to be 185 lbs by Christmas. That said, if I can even get down to 195 lbs and maintain that weight while continuing to lift and hike/run regularly, I will be ecstatic.

[jaysanpowa7]

I am definately in - and am probably one of the biggest ones.

284 - 45.6% BodyFat :O:O:O:O

[Panamaram16]

I've asked if it was too late for me to sign up for the six month transformation group since they started earlier this month. Since today is my official start date I think this would be a good group to help me get started.

Weight = 173.7 lbs Body fat% (if you know) = 38.7%

Measurements
Arms: 12.8 in.
Calves: 15.5 in.
Chest: 40 in.
Forearms: 9 in.
Hips: 43.8 in.
Neck: 14.5 in.
Shoulders: 43 in.
Thighs: 23 in.
Waist: 38.8 in.

Pictures are in the attachments


Goals
My total goal is to lose 18.7% body fat and 40 pounds by the end of December of 2009. So if this is a half way transformation, my goal by the end of September would be to lose 9.35% body fat and 20 pounds.

[cfh1973]

Back - Shoulders - Tris - Obliques

Bent Row - 135x5, 145x5, 155x5, 165x4, 155x4, 145x5, 135x5
Good Morning - 60x12,12,12
Single Bent Row - 50x12,10,8

Military Press - 95x5, 105x5, 125x5, 135x3, 125x4, 105x4, 95x4
Lateral Raise - 20x12,10,8
Reverse Flye - 50x8,7,6

Seated French Press - 12,12,12

Weighted Side Bend - 25x20,20,20

Great workout again. My shoulders were complete mush by the time I was done with the reverse flyes. I gave myself a severe ass kickin' tonight.

Meals

5:30AM
2 oz. jalapeno sausage
3 eggs scrambled in sausage grease
1/3 cup shredded cheddar
1 fish oil pill
1 multivitamin

9:00AM
7" celery
1 tbsp. peanut butter
1 oz. colby jack cheese

12:00PM
1/2 Lb. angus hamburger patty
1/3 cup shredded cheddar
3/4 cup green beans
1 fish oil pill

3:30PM
same as 9:00AM

6:00PM (Post Workout)
2 scoops whey in water

7:00PM
4 oz. fajita chicken
3/4 cup green beans
1 fish oil pill

[exzile]

**Updated pics** I'm not as muscular as I was hoping to be at this stage. I had to have surgery a couple months back, so wasn't able to workout for about 2 months. Cutting + elbow surgery rehab killed alot of the muscle I did have =/





Still struggling with my stomach pooch. I hope soon it goes away, getting a little frustrating.

[lifthard72]

heck i guess im in. I could use some motivation and im not sure if there is any other 16y/o in here so i think i can call FIRST!

um i would rather not post pics without a shirt on, but as you can tellin my avi im a little bigger, anyway wanna be down to about 220-230 by aug 11 for start of football, but i want to be a SOLID 230 if possible as less isnt always more in this sport, will get measurements when i can otherwise just check my body space gained a little weight past week because of no excercise after a strenuous football camp (4 days, 3 practices a day) but had a chest workout this morning which was solid,

AS far as nutrtion goes im shooting for between 1600- 2200 calories mainly coming from protein about 60-20-20 tbh, and im trying to avoid any cheat days, also i may not get around 220g protein per day so that sucks but i will press on

As far as training goes i will be doing 3x5 for my more important body parts for sports( chest, legs, some shoulders,) but for the most part i will start training with around 3-4 sets of 8-12 because like i said i want to also get bigger, although strength is really what im about, weight training in morning on some days and at night on others, cardio also at night i dont know what to expect because i havent really been faithful to my workouts in the past but im really thinking i need to start now, i want to look good for the ladies come the start of school, and want to be intimidating on the field to show im not just another "big guy"

well im gonna go do some runnin,

oh and quick question, can i do HIIT cardio without a treadmil, i have a mile long driveway which looks like a cross country running course with ups and downs, and i was wondering would it be ok if i ran as hard as i could for as long as i could and then walked for 30sec. and repeated until i got down there, took a 5 min break and did the same thing back, and would it be beneficial to do my cardio like that, since i cant get to a gym

thanks

and hope to be one of the top losers or gainers in this thread

ryan

[jwt1440]

Well, I called in - in my last post, and now some details.

Weight as of this morning, July 1st, 203.5. This is on my home scale so even if it's a bit low, it gives me a consistant time and place to weigh so I can see improvements.

Diet: 1500-2000 Calories a day
Breakfast: Protein Meal Replacement
10:00 Snack: 120 calorie Cinch Bar
12/12:30 Lunch: 300-600 calorie Subway Salad (depends if I get ranch or not... trying to do Vinegar with double/triple meat)
3:00 Snack: 120 calorie Cinch Bar or Yogurt
6:00 Dinner: Bowl of Cereal or Some type of Chicken dinner
9:00 some kind of snack, some PB for example

Workout plan: every other day is a full body weight lifting routine, 4 sets 12 reps with a 15 minute warmup on an elliptical to get my body prepped for fat burning. Other days will be just cardio/calistenics(sp?) pushups/lunges/crunches more for conditioning.

This has brought me from 215 - 203 in under a month so I will continue on this path until a plateau is hit, unfortunately 4th of July weekend will be tough... Going to Boston with some friends. I will try to eat right and keep my snack bars with me so I can keep my metabolism up and my hunger down.

Lets get this party started!

- Joe

[lifthard72]

well so much for running, about 2/3 mile sown my driveway i see a bear with 3 cubs, i then proceeded to haul ass back to my house, luckily the bear didnt see me most are friendly up by me, but when i saw it had cubs i know they are very tetorial so... but i got to run about 3/4 of a mile

[jwt1440]

Fighting the bear would have burned alot of calories too

[Coco_Puffs]

I'm in.

Weight: 137
Body fat %: 25.3
Measurements: See bodyspace.
Goals: I want to get my weight down to 125 and drop by body fat to the 17-20 range
Supplements: Currently on some Controlled Labs products, WF, GB, PW and REDuction.

[hanzblinx]

Originally Posted by lifthard72

well so much for running, about 2/3 mile sown my driveway i see a bear with 3 cubs, i then proceeded to haul ass back to my house, luckily the bear didnt see me most are friendly up by me, but when i saw it had cubs i know they are very tetorial so... but i got to run about 3/4 of a mile

NO EXCUSES! Next time just slap the bear and run, if anything you will run faster and get a better workout.

[iDrive]

I joined BB.com for the January - April cut and I haven't looked back since. 40lbs down, Strength is up, Motivation is high.

Weight - 230lbs
Bodyfat% - Unknown, I suck with calipers. (Best guess is ~20-23%)

Pictures
(more in bodyspace)
Front
Left- Jan 3rd (270)
Right- June 30th(230)



Side
Left- Jan 3rd (270)
Right- June 30th (230)



Goals- 210lbs
Wow! Feels weird typing that! ... 210 is conservative but it is summertime and I can't say I won't slip a few times

BF% - Whatever it happens to be.

Hopefully @ 210 most of my gut is gone

Anything else you would like to share such as supplements, diet, etc.

Supplements
GNC brand whey isolate.
Fish oil
Multi

Diet
I've been doing an Intermittent Fasting diet with 1-2 big meals a day and I love it. My diet is not strict or "clean". I hit my protein requirements and coast for the day eating whatever I want. There are no taboo foods. I drink regularly (1-2 times a week). I still lose fat.

Win - Win

Excercises
Chest/Tris
Back/Bis
Legs
Shoulders/Abs
No Cardio (save for 5-10 mins of Jump Rope to warm up)

Pretty much take everything you think you know about cutting and throw it out the window and that's what I do

[HankScorpio]

I just updated the old thread but here are my new pics from July 1st

Back


Front


My scale says I'm around 20% bf but I don't know how close that is to the truth.

Starting weight is 187lbs

My measurements are
R Bicep..15"
L Bicep..14"
Neck..16"
Chest..41"
Belly Button..35"
Hips..37.5"

I hope everybody that signs up for this one sticks with it, it's well worth the trouble!

[Kissmyss]

MY diet is so out of wack, i just eat whenever, although i eat small portions and healthy foods, i feel if i had a strict diet to go by my results would be 10x better, anyone wanna give a hand at helping to put together a solid diet for the summer, that wont leave me reaching for more?

[xXJennyXx]

Hi! Count me in.

I did a 12 week challenge from March-June and I LOVED the support, it was awesome! Really helped to motivate me and get my butt in gear.

I will post my pics and stuff asap, hopefully tomorrow.

Good luck guys!

[Billy_The_Kid]

Had a great 1.5 hour weight lift session tonight. Normally I go to the gym with a pre-planned routine, but tonight I just hopped around and hit all of the major muscle groups a little bit. I only ate about 1000 calories today, so it was pretty rough but I felt great afterward.

[roni83]

Count me in!
This is perfect timing as I am traveling home on the 1st of Oct and will be seeing people I haven't seen in a long time. Can't wait to see the shock on their faces after the transformation!

Weight
119 lbs

Bodyfat%
25

Measurements
(will update this weekend)

Goals
By the 6-week mark: 20% bf (110lbs)
By the 12-week mark: 15% bf (105 lbs)

Supplements
protein powder
fish oil 3x daily

Diet
oats, egg whites, chicken breast, sweet potato, green beans, broccoli, tuna, salmon, quinoa
no cheat meal! until i get myself under control, i don't plan to have a weekly cheat meal as 1 turns into 2, then 3, then the whole day or even more. not good

Pictures