***OBF "Fall 2012 Transformation Challenge" OFFICIAL Contest Thread***

**blacksilo** · 10-04-2012, 06:59 AM

160.8 this morning...

yesterdays' macs:

cals: 2030
fat: 74
carbs: 172
prot: 150
fiber: 32

movin' on forward.... dropped about 2 pounds last night

**digitalangel3** · 10-04-2012, 07:42 AM

know why I like lifting weights?

All my life I have been "pleasantly plump" or "round is a shape, right" :~ I struggled with being "big boned". Now:

I like lifting weights cause it gives me a metabolism to help burn off this fat.
I like lifting weights cause it gives me strength
I like lifting weights cause I now have shape to my body rather then it hiding under layers of fat.
I like lifting weights cause it boasts my self-esteem.
I like weight lifting cause it's awesome

**mbogier** · 10-04-2012, 07:48 AM

Originally Posted by digitalangel3

know why I like lifting weights?

All my life I have been "pleasantly plump" or "round is a shape, right" :~ I struggled with being "big boned". Now:

I like lifting weights cause it gives me a metabolism to help burn off this fat.
I like lifting weights cause it gives me strength
I like lifting weights cause I now have shape to my body rather then it hiding under layers of fat.
I like lifting weights cause it boasts my self-esteem.
I like weight lifting cause it's awesome

You've done a GREAT job!

Keep on pushing and enjoying your journey!!!

**mbogier** · 10-04-2012, 07:49 AM

Originally Posted by pimpedherout

arm shot

thanks for the motivation bro!!!

**mbogier** · 10-04-2012, 07:53 AM

So I've been watching here on the contest forum, as well as throughout the site, and I've noticed alot of talk about tracking/counting calories. I don't count calories at all. So here is my discussion are for or against or indifferent about calorie counting? Why?

NOTE: I know my protein, fat and carb numbers that I aim to hit everyday and built my diet around that. But I pay ZERO attention to the calories.

Am I missing the boat?

**NitrogenWidget** · 10-04-2012, 08:02 AM

Originally Posted by digitalangel3

know why I like lifting weights?

All my life I have been "pleasantly plump" or "round is a shape, right" :~ I struggled with being "big boned". Now:

I like lifting weights cause it gives me a metabolism to help burn off this fat.
I like lifting weights cause it gives me strength
I like lifting weights cause I now have shape to my body rather then it hiding under layers of fat.
I like lifting weights cause it boasts my self-esteem.
I like weight lifting cause it's awesome

I remember you from last yrs comp!
Glad to see you are still working on it.

**NitrogenWidget** · 10-04-2012, 08:03 AM

174.8!
But, I was a little dry this morning.

**DomesticDiva** · 10-04-2012, 09:10 AM

How do you eat your kale?

http://nutribulletblog.com/wp-conten.../KALE-Info.jpg

**AcesUp23** · 10-04-2012, 09:26 AM

Originally Posted by DomesticDiva

How do you eat your kale?

http://nutribulletblog.com/wp-conten.../KALE-Info.jpg

Sautee it.

teaspoon of virgin olive oil, approx a teaspoon of minced garlic.. once garlic starts to turn brown add a drizzle of white wine. dash of salt, dash of pepper. add Kale.. sautee til Kale cooked... (adjust ingredients and measurements to you liking)

I probably added like 150-250 kcals in extras but it Taste delicious

**NickMogan** · 10-04-2012, 09:27 AM

Originally Posted by digitalangel3

know why I like lifting weights?

All my life I have been "pleasantly plump" or "round is a shape, right" :~ I struggled with being "big boned". Now:

I like lifting weights cause it gives me a metabolism to help burn off this fat.
I like lifting weights cause it gives me strength
I like lifting weights cause I now have shape to my body rather then it hiding under layers of fat.
I like lifting weights cause it boasts my self-esteem.
I like weight lifting cause it's awesome

keep it up

**AcesUp23** · 10-04-2012, 09:28 AM

Originally Posted by digitalangel3

know why i like lifting weights?

All my life i have been "pleasantly plump" or "round is a shape, right" :~ i struggled with being "big boned". Now:

I like lifting weights cause it gives me a metabolism to help burn off this fat.
I like lifting weights cause it gives me strength
i like lifting weights cause i now have shape to my body rather then it hiding under layers of fat.
I like lifting weights cause it boasts my self-esteem.
I like weight lifting cause it's awesome :d

you go girl!!

**ellybelle** · 10-04-2012, 09:29 AM

Originally Posted by digitalangel3

know why I like lifting weights?

All my life I have been "pleasantly plump" or "round is a shape, right" :~ I struggled with being "big boned". Now:

I like lifting weights cause it gives me a metabolism to help burn off this fat.
I like lifting weights cause it gives me strength
I like lifting weights cause I now have shape to my body rather then it hiding under layers of fat.
I like lifting weights cause it boasts my self-esteem.
I like weight lifting cause it's awesome

I do it cause i LOVE feeling strong, makes me feel like i can take on the world, makes me feel beautiful, makes me positive!!

**EjnarKolinkar** · 10-04-2012, 10:10 AM

Originally Posted by mbogier

So I've been watching here on the contest forum, as well as throughout the site, and I've noticed alot of talk about tracking/counting calories. I don't count calories at all. So here is my discussion are for or against or indifferent about calorie counting? Why?

NOTE: I know my protein, fat and carb numbers that I aim to hit everyday and built my diet around that. But I pay ZERO attention to the calories.

Am I missing the boat?

If you know your P/F/C grams a day and stick to making those gram amounts by the end of the day your have accomplished the most important project. Incidentally multiply 4xP/C + 9xF and you have your daily caloric level as well.

Calorie total daily use and consumption estimates are more tools for setting P/F/C levels appropriately to reach goals IMHO. Empirical data is best so tracking real data for the individual over the course of changes makes repeatable results more likely.

For my two cents the more successful people I see in my age group track their workouts and their macros. Initial time investment to get things set up might be a few hours, but at this point I spend about 10 minutes a day logging my workout and about 5 putting my macros for the day in a tracker. Big improvement in making my macros, and keeps me on track with my progression in da garage gym.

Forum tip: I you want to reply to multiple posts just hit the bubble with the minus sign in the lower right hand corner of the post and turn it into a plus sign, do this for each post, then hit reply at top of page. All the posts you plus signed will be quoted.

**Winfamy** · 10-04-2012, 10:34 AM

Originally Posted by EjnarKolinkar

For my two cents the more successful people I see in my age group track their workouts and their macros. Initial time investment to get things set up might be a few hours, but at this point I spend about 10 minutes a day logging my workout and about 5 putting my macros for the day in a tracker. Big improvement in making my macros, and keeps me on track with my progression in da garage gym.

Personally I just make 2-3 different plans and since I only shop for food once a week I'll eat the exact same thing for a week, then switch to the second plan and keep cycling them. In theory anyway. I'm so okay with eating the same thing day in and day out that some times I'll go for months eating the same thing each day, guess I'm weird like that :P

**tjwoody** · 10-04-2012, 11:06 AM

I track MOST days. If i am out and about eating take out I will guess or simply wont track that day. I prob only been tracking 6 out of the 7 days each week lately but feel I can be more loose with my cals bulking. However if i need strong data to support my claims I wont have it. I am guessing today cause we went out for chinese.

**ms_mac** · 10-04-2012, 11:29 AM

Originally Posted by tjwoody

I track MOST days. If i am out and about eating take out I will guess or simply wont track that day. I prob only been tracking 6 out of the 7 days each week lately but feel I can be more loose with my cals bulking. However if i need strong data to support my claims I wont have it. I am guessing today cause we went out for chinese.

Speaking of bulking - whats everyone's opinion on cardio doing a bulk? I have been doing some cardio since I started bulking - on week 5 now. Basically its 3 20-30 min sessions, nothing crazy. But alot of people claim that you should do ZERO cardio and some say its fine. So whats everyone think?

**Magikal** · 10-04-2012, 11:33 AM

Originally Posted by ms_mac

Speaking of bulking - whats everyone's opinion on cardio doing a bulk? I have been doing some cardio since I started bulking - on week 5 now. Basically its 3 20-30 min sessions, nothing crazy. But alot of people claim that you should do ZERO cardio and some say its fine. So whats everyone think?

Cardio is good for you even asside from weight loss. Id still do cardio and you can always eat more to offset the cals you lose during cardio.

**Winfamy** · 10-04-2012, 11:42 AM

Originally Posted by ms_mac

Speaking of bulking - whats everyone's opinion on cardio doing a bulk? I have been doing some cardio since I started bulking - on week 5 now. Basically its 3 20-30 min sessions, nothing crazy. But alot of people claim that you should do ZERO cardio and some say its fine. So whats everyone think?

As long as you're still in a caloric surplus it won't have any negative impact unless you're doing long distance running or something crazy. 3 20-30 min sessions are perfectly fine as long as your intake reflects this added activity

**tjwoody** · 10-04-2012, 12:04 PM

Originally Posted by ms_mac

Speaking of bulking - whats everyone's opinion on cardio doing a bulk? I have been doing some cardio since I started bulking - on week 5 now. Basically its 3 20-30 min sessions, nothing crazy. But alot of people claim that you should do ZERO cardio and some say its fine. So whats everyone think?

I am digging more conditioning work for my bulking this time. I will throw in some HIIT in the middle of my walks. Its helping me not lose wind when lifting the big weights.

**Skullster** · 10-04-2012, 12:16 PM

Originally Posted by mbogier

So I've been watching here on the contest forum, as well as throughout the site, and I've noticed alot of talk about tracking/counting calories. I don't count calories at all. So here is my discussion are for or against or indifferent about calorie counting? Why?

NOTE: I know my protein, fat and carb numbers that I aim to hit everyday and built my diet around that. But I pay ZERO attention to the calories.

Am I missing the boat?

I don't think you are missing the boat. If you track your P/F/C in essence you are tracking your calories even if you don't add em up. I think everyone has to do what works for them. In other words do what you can stick to for the long term and you'll be successful.

I lost weight on several other occasions and did not track calories. I was sold at the time by the diets I followed that there was no need to track calories. They worked until I reached a plateau and got stuck and frustrated and just started eating willy nilly again. End result, failure and more weight added back on than what I initially wanted to lose. I read several articles and studies that said a higher percentage of the people that do track their calories are not only more successful at dropping the pounds but they are also more successful at keeping the pounds off for years and years to follow the initial loss. I said, "sign me up!"

Been tracking everything that goes in my mouth on myfitnesspal for going on 10 months now. Down over 70 pounds and loving it! Time out of my day day to punch food in - maybe 10 minutes. Results = priceless.

**mom2e3** · 10-04-2012, 01:39 PM

Originally Posted by DomesticDiva

How do you eat your kale?

http://nutribulletblog.com/wp-conten.../KALE-Info.jpg

I roast mine. Add some kind of oil, garlic powder, bake at 400 for about 17 minutes (or until the edges are browning up nicely). It has the consistency of a very thin and cripsy potato chip, but leaves all kinds of green in your teeth. I sautee it with my eggs, too. Or throw it in meatloaf. I heart kale and just started growing my own.

pimped, your arms/shoulders have me drooling. Nice peak, man!

**live4gs** · 10-04-2012, 02:21 PM

Had a high carb Monday (too many brews) for the Monday Night Football. First to party, then to drown my sorrows. (Yes I am a Cowboys Fan, no negging).
The rest of the week just been busy.
Was able to get some stair stepper in this morning. Slowly getting back on track.
Now I hope most of the Monday Night bloat will be gone on Friday, That�s my weigh in day.

**PimpedHerOut** · 10-04-2012, 03:11 PM

Originally Posted by mom2e3

pimped, your arms/shoulders have me drooling. Nice peak, man!

Thx mom - still lots of work to do tho

keep killing it in the gym!

**Free Weight Friedel** · 10-04-2012, 04:01 PM

Originally Posted by mom2e3

I roast mine. Add some kind of oil, garlic powder, bake at 400 for about 17 minutes (or until the edges are browning up nicely). It has the consistency of a very thin and cripsy potato chip, but leaves all kinds of green in your teeth. I sautee it with my eggs, too. Or throw it in meatloaf. I heart kale and just started growing my own.

pimped, your arms/shoulders have me drooling. Nice peak, man!

No drooling during this contest!

**ellybelle** · 10-04-2012, 04:35 PM

Originally Posted by DomesticDiva

How do you eat your kale?

http://nutribulletblog.com/wp-conten.../KALE-Info.jpg

i always threw kale in the juicer and one time i remarked to hubby how it always made me think of juiced caterpillars, that very SAME DAY hubby found a caterpillar crawling on the faucet. so i started looking at my kale more closely when prepping and low and behold they always a caterpillar in it, extra protein right?

**ms_mac** · 10-04-2012, 05:01 PM

Originally Posted by Magikal

Cardio is good for you even asside from weight loss. Id still do cardio and you can always eat more to offset the cals you lose during cardio.

Originally Posted by Winfamy

As long as you're still in a caloric surplus it won't have any negative impact unless you're doing long distance running or something crazy. 3 20-30 min sessions are perfectly fine as long as your intake reflects this added activity

Originally Posted by tjwoody

I am digging more conditioning work for my bulking this time. I will throw in some HIIT in the middle of my walks. Its helping me not lose wind when lifting the big weights.

Thanks guys for the feedback. This was pretty much my thoughts on the matter as well - but the anti-cardio people are messin' with my head

. I just keep second guessing myself -" is this doing more harm than good", "will I make gains faster by cutting it out", "will cardio cause catabolism"....that sort of shiit. Big mind fukc..

**EjnarKolinkar** · 10-04-2012, 06:32 PM

Originally Posted by PimpedHerOut

Thx mom - still lots of work to do tho

keep killing it in the gym!

Yea Pimped, that's some great work! Big, long arms(No drool).

Originally Posted by Free Weight Friedel

No drooling during this contest!

Dood, can I get a waiver with a doctors note?

**WorksGurl** · 10-04-2012, 06:47 PM

shout out to mom2e3 for holding me accountable and encouraging me to workout on my lunch break. I was really not feeling it and mentally just could not get myself down to the gym. She kept me in line and I ended up busting out 45 minutes on the handibike with a lil abs after. THANKS!!!

**CLB454** · 10-04-2012, 07:25 PM

Hope evryones week is going well, I am still out of training while I fight this crud away. Hopefully tomorrow I will be able to make a showing in the gym and get my butt moving.

**Free Weight Friedel** · 10-04-2012, 08:47 PM

OBF ******** Page: https://www.********.com/#!/groups/235171123491/

OBF Twitter Page: https://twitter.com/obf_gefriedel

FINAL List of Contestants

Names in bold below, means your pictures have been accepted.

Men's Transformation

Picture Thread Link: http://forum.bodybuilding.com/showth...hp?t=148193693

**Links below names are journals for this contest** (IF you have a log/journal, please post the link)

evarts78
live4gs
njmuscle66
tjwoody
http://forum.bodybuilding.com/showth...hp?t=148467333
akira6713
Lukas13
anti-bonk
Ndeserranno
Thepaul7
EddieFatz
Remidog
zamwoi
blsmith
GettingFitAgain
ZombieEater
http://forum.bodybuilding.com/showth...hp?t=148226113
BOOGADA
blacksilo
Skullster
http://forum.bodybuilding.com/showth...#post952808203
SnackPack08
NickMogan
TMcDermid
http://forum.bodybuilding.com/showth...#post949826623
NitrogenWidget
SmallyBiggs92
http://forum.bodybuilding.com/showth...hp?t=148249733
Winfamy
houstonrice
CLB454
http://forum.bodybuilding.com/showth...9589263&page=4
crownroyle
xeverts
Midnight_Lifter
PimpedHerOut
EjnarKolinkar
http://forum.bodybuilding.com/showth...#post950185793
lucas_ita
ShayZ
ESmith87
mbogier
Magikal
http://forum.bodybuilding.com/showth...23&pagenumber=
jameseo
qstick99
http://forum.bodybuilding.com/showth...#post911072333
Mighty Kev
PhiSig2298
jgrieser
AcesUp23
http://forum.bodybuilding.com/showth...hp?t=148403863
tr3yc
lilynch4747
McGarnigle
Hurley04int
http://forum.bodybuilding.com/showth...#post953280443
romulopimentel

Women's Transformation

Picture Thread Link: http://forum.bodybuilding.com/showth...hp?t=148193783

**Links below names are journals for this contest** (IF you have a log/journal, please post the link)

digitalangel3
http://forum.bodybuilding.com/showth...hp?t=148204913
ellybelle
MsClickClick
DomesticDiva
beefcake66
http://forum.bodybuilding.com/showth...3&welcome=true
Veelo305
Ceejay84
nicscoffee
ms_mac
http://forum.bodybuilding.com/showth...hp?t=142654721
KariM1909
mom2e3
WorksGurl
cyanotikat
http://forum.bodybuilding.com/showth...hp?t=147300313
jjmhowell
Cindaboo1
rickiecoombs
http://forum.bodybuilding.com/showth...hp?t=128025573
MoEcho
http://forum.bodybuilding.com/showth...hp?t=146273283
scubamama

JUDGES

Free Weight Friedel
WandyDiane
TheSolution
Frankie75
mrdead
Vytis

**More Judges to be added**

Thread: OBF "Fall 2012 Transformation Challenge" OFFICIAL Contest Thread

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