2013 Transformation Challenge, a collaborative effort.

[quietchef]

Take it from me... If it's motivation you're looking for this is EXACTLY the thread you want. There are some great people here. What level you are isn't important!

It's all about competition with ones self. Level means very little, newb to advanced. This is probably the only part of my life that I have almost complete autonomy over, reaping what is sown. Noone to cry to or blame but myself when goals aren't met. Noone to share the glory when goals are smashed from your perserverence.

--------
On topic.... Superbowl setback, am weigh-in within two pounds of Sunday mornings. Still practiced some moderation, but had a good time. Was a decent game.

[SneakyWaff1es]

Take it from me... If it's motivation you're looking for this is EXACTLY the thread you want. There are some great people here. What level you are isn't important!

So far I haven't really had a lack of motivation to hit the gym and stick to my diet. The couple times I have, I've looked at a few of the transformations in the fat to fit thread. Larrysmojo (I think?) in particular has a very inspiring transformation. I'm not saying the people here aren't great, this thread is full of people that seem to be very encouraging and it's good to see other people working towards the same thing and the approach they're taking. That's just not what's going to make ME stick to it.

[discdoggie]

Today was push. I am feeling the effects of the creatine! Abs are really coming in now.


My target has been 1350, although for the past 10 days or so I have been coming in around 1200. Today I was craving creamy coffee. So with my scooper in hand, I went and measured out the 5 T (3/4 of a protein scooper, for the curious) that is needed to make it the right color of creaminess. 97.5 cals. So that brought me to 1394. Still deficit, so all is good.

[EjnarKolinkar]

Abs are really coming in now.

That's cool! Kudos.


Macros

Goal CAL-2,640 CHO-200 FAT-100 PRO-235

Actual 2639 178 109 255

[GarbageJedi]

Good Job everyone! Welcome new peoples.

Started 3rd week of All pro's. Was looking forward to see if I estimated my 10 rep maxs correctly. All was going well until I felt a small pinch in my back right below my right shoulder blade while doing OHP. Now I'm feeling a little stiffness/sore in the area and also noticing a tightness behind right knee. I hope that is due to strength difference from ruptured Achilles a couple years ago and nothing major. I really would hate to have a stall due to injury.

[kimm4]

Hi everyone, hope you all had a great weekend. I didn't have much time today, so it was some quick shoulders.

OHP
BB x 8 x 2
75 x 8
94 x 4
85 x 7
65 x 10

Cable upright rows (drop set)
140 x 8
130 x 8
120 x 10
110 x 10

Alt DB side laterals
20's x 15
25's x 12
30's x 10
35's x 8

Alt front DB raise
30's x 10
35's x 8
30's x 12
35's x 6

Facepulls (drop set)
130 x 12
120 x 10
110 x 12
100 x 15

[vsebi]

crap i'm too late ;\

[alabama22]

Just started IF today... It's soo f*cking hard... Now I passed the 14th hour without food and I don't even know how bad will be work out like this at 3PM in the gym. But I have to do this... Wish me luck

[Interrogate]

Just started IF today... It's soo f*cking hard... Now I passed the 14th hour without food and I don't even know how bad will be work out like this at 3PM in the gym. But I have to do this... Wish me luck

If you stick to it, it will get 100x better by next week. Promise. Drinking CRAP LOADS of water during the fasting phase really helps keep you "feeling" full.

[discdoggie]

Pull today.


Legs tomorrow.

I saw close up pics of my ass today. I am depressed.

[EjnarKolinkar]

Band warm up, shoulder round world with 5lb plates, light calisthenic warm up.
DB Rotator 15x

DB Incline Bench
50x8
60x8
65x9

Decline BB Bench
135x8
155x8

Rear DB Flyes
15x10
20x8
30x8

Concentration Curl
20x8
30x8
35x8

Drag Curl
65x8
65x8

Goal CAL-2,740 CHO-230 FAT-100 PRO-230

Actual 2,797 261 100 234

Bump calories up 100, see what shakes out.

[alabama22]

If you stick to it, it will get 100x better by next week. Promise. Drinking CRAP LOADS of water during the fasting phase really helps keep you "feeling" full.

Actually it wasn't that hard at all. I thought it will be worse. I finished fasting yesterday at 4:30PM, when I ended my workout. So it was an 19,5 hour fast

[kimm4]

Actually it wan't that hard at all. I thought it will be worse. I finished fasting yesterday at 4:30PM, when I ended my workout. So it was an 19,5 hour fast

Great job! I've been using IF for a few years now and I love it!

Today was back/tris.

BB rows
95 x 10
115 x 10
135 x 7
155 x 5
135 x 8

Cybex lat pulldowns (wide)
150 x 10 x 2
170 x 8
190 x 5
175 x 8

1 arm DB rows
50's x 10
60's x 8
65's x 8
70's x 6

Rack chins
BW x 15
35lbs x 10, 8, 8

CGBP BB x 12
95 x 8 x 2
105 x 6 x 2

Vbar pressdowns
60 x 15
70 x 12
60 x 20
70 x 15

[discdoggie]

Whew! I am spent! I did my taxes and spent a lot of my "me" time fiddling around with my new bodymedia. I couldnt get the bluetooth to work while I was training and it STILL had me burning 2280. Seems kinda high...


Today was legs and after that wake up call of seeing my ass full view I put heart and soul into it.


Cals at 1390 today. Creeping back up there. I gotta reign that **** in.

I weighed in @ 111.8 today. My neighbor asked, "Are you losing weight?" Shirtless, though, to me anyway, I look all veins, delts, and arms.

[acrawlingchaos]

Actually it wasn't that hard at all. I thought it will be worse. I finished fasting yesterday at 4:30PM, when I ended my workout. So it was an 19,5 hour fast

AWESOME! You will get used to the rhythm after awhile. You will be fine in the morning, get hungry towards the evening.... but will see that 1200-1500 calorie light at the end of the tunnel.

Great job! I've been using IF for a few years now and I love it!

Ditto... it seems very natural now.

Great session Kimm... you are one strong SOB.

Whew! I am spent! I did my taxes and spent a lot of my "me" time fiddling around with my new bodymedia. I couldnt get the bluetooth to work while I was training and it STILL had me burning 2280. Seems kinda high...


Today was legs and after that wake up call of seeing my ass full view I put heart and soul into it.


Cals at 1390 today. Creeping back up there. I gotta reign that **** in.

I weighed in @ 111.8 today. My neighbor asked, "Are you losing weight?" Shirtless, though, to me anyway, I look all veins, delts, and arms.

You are looking amazing DD (srs). Abs are definitely popping.... I'm so jelly, Im SOO close.

As far as the device, have fun.... I'd probably end up spending all day just screwing with the thing myself.

[acrawlingchaos]

Few quick things. I will not be counting for the next several weeks. There will be no need, as I will be moving to a "boxed meal". Same exact thing (literally) while on the PSMF.


Today was Lower

Front Squat
155 x 5
155 x 5
155 x 5

Leg Press
450 x 10
450 x 10

Uni Lateral Leg Extensions
70 x 10
70 x 10

GHR
BW x 5
BW x 5
BW x 5

Hyperextensions
90 x 10
90 x 10

Unilateral Leg Curl
50 x 10
50 x 10

Donkey Calf Raise
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

[erinlee01]

Whew! I am spent! I did my taxes and spent a lot of my "me" time fiddling around with my new bodymedia. I couldnt get the bluetooth to work while I was training and it STILL had me burning 2280. Seems kinda high...


Today was legs and after that wake up call of seeing my ass full view I put heart and soul into it.


Cals at 1390 today. Creeping back up there. I gotta reign that **** in.

I weighed in @ 111.8 today. My neighbor asked, "Are you losing weight?" Shirtless, though, to me anyway, I look all veins, delts, and arms.

DD, even if the Bluetooth isn't working during a specific time, the unit is still collecting. As soon as the Bluetooth connects, it will catch up from the last time it synced.

AWESOME! You will get used to the rhythm after awhile. You will be fine in the morning, get hungry towards the evening.... but will see that 1200-1500 calorie light at the end of the tunnel.

Ditto... it seems very natural now.

Great session Kimm... you are one strong SOB.

You are looking amazing DD (srs). Abs are definitely popping.... I'm so jelly, Im SOO close.

As far as the device, have fun.... I'd probably end up spending all day just screwing with the thing myself.

I pretty much play with it all day. I keep my phone on next to me at my desk. It serves as a nice reminder to get up and walk around. I tend to get focused on what I'm doing and not move for hours.

[Interrogate]

DD you're looking great!!

Hello from "out of country"! Diets not great and I just now got to an available gym... Which I want to tell you a story about.
Imagine a hardcore gym.. old equipment, not single clamp in sight... but designed for "weaker" people.

I literally grabbed every plate in the entire gym to do deadlifts today. Made me feel boss as hell haha! Now that I have internet access I'll be keeping up with everyone more often!

[GarbageJedi]

@DD....I agree with the others your abs are definitely popping and good luck with the fitness gizmo. I can't even wear heart rate monitors as soon as I break a sweat they follow suit. So I just stopped spending/ wasting my money.

@kimm.... you go girl...your strongashell!!

@ACC....How long are you doing PSMF? And at what calories? I've tried it before but my meal timing gets off with my schedule on nights so I wake up starving. It's easier for me in an IF style of eating all the calories in one sitting, but I've never made it more than 10 days. Energy just gets to low and I hate not going to the gym.

@ Interrogate.... your location says Korea... not sure if you are still in Asia somewhere, but you could always try strapping a couple small Asians to the bar.

[discdoggie]

Kimm, your numbers make me ashamed.

Good thing I don't post mine.

Chaos, good luck with starvation, you skinny *******. . no seriously, you'll come in sliced to the bone.

Erin, I have to keep un-pairing and re-pairing it. Still fun, though. My mother wants one now (5'4" 112 pounds and thinks she's fat )

Interrogate, good to see you back!


Today was push.

Also, I can now officially shove my ass in my size zero jeans. I have a bunch of never-worns.' The last time I was that size was over 2 years ago in FL. I grabbed several pair from the clearance racks---two were like a buck and change---but always too hot down there to wear. Moves up here 12/10 and have not been able to shimmy them half way up my thigh since. . They are very snug in the legs (VERY) but fit in hips/butt and waist. So....new clothes (to me) soon. Hopefully not before it's too hot to wear jeans again...

[shazzag]

Wooo

[Interrogate]

Thats awesome DD. I'm more afraid that all my clothes will be hanging off me by summer time, good thing that's the typical American look right

@GarbageJedi: I'm stationed in Korea, but currently somewhere else working. But yes, I should of had two dudes sit on the leg press haha! They literally dont have enough weights in my current gym for me to leg press with. brb 15-18 reps at a super slow pace, so I can still get a burn.

[EjnarKolinkar]

Macros yesterday

Goal CAL-2,700 CHO-230 FAT-100 PRO-230

Actual 2914 325 89 236

Had grey moment and forgot to log some food. Figured it out too late.

5 Min on Bike

Twist with 2x4 25

DB one arm row
50x8
60x8
70x8

Neutral grip pull ups BWx3
Neutral grip pull ups BWx2
Neutral grip pull ups BWx2. Up 1
Neutral grip pull ups BWx1

RDL

135x8
155x8
175x8 bump 10

Goal CAL-2,700 CHO-230 FAT-100 PRO-230

Actual 2507 215 99 210

Sweet a$$ sardines and Triscuts for lunch, joy. Bright side definitely reached the so hungry I don't care anymore zone today.

Been so hungry at night lately, and unfortunately doing some insomnia BS. Melatonin helps, but not enough some nights. Going to starve more during day and save more cals for night. Do a 400 cal breakfast and just hold out as long as I can from there.

[Interrogate]

Been so hungry at night lately, and unfortunately doing some insomnia BS. Melatonin helps, but not enough some nights. Going to starve more during day and save more cals for night. Do a 400 cal breakfast and just hold out as long as I can from there.

Lots of water and take in a CRAP ton of leafy greens with some food at night. That'll keep you full until you pass out broski. Keep it up brother!

[erinlee01]

Macros yesterday

Goal CAL-2,700 CHO-230 FAT-100 PRO-230

Actual 2914 325 89 236

Had grey moment and forgot to log some food. Figured it out too late.



WO in progress

5 Min on Bike

Twist with 2x4 25

DB one arm row
50x8
60x8
70x8

Neutral grip pull ups BWx3
Neutral grip pull ups BWx2
Neutral grip pull ups BWx2. Up 1
Neutral grip pull ups BWx1

RDL

135x8
155x8
175x8 bump 10

Goal CAL-2,700 CHO-230 FAT-100 PRO-230

Actual 2507 215 99 210

Sweet a$$ sardines and Triscuts for lunch, joy. Bright side definitely reached the so hungry I don't care anymore zone today.

Been so hungry at night lately, and unfortunately doing some insomnia BS. Melatonin helps, but not enough some nights. Going to starve more during day and save more cals for night. Do a 400 cal breakfast and just hold out as long as I can from there.

What are you eating? You might want to substitute in some more satiating foods. Leafy greens (as was suggested) can fill you without the calories. Though, I find they don't keep me satiated very long.

[EjnarKolinkar]

Lots of water and take in a CRAP ton of leafy greens with some food at night. That'll keep you full until you pass out broski. Keep it up brother!

Thanks!

What are you eating? You might want to substitute in some more satiating foods. Leafy greens (as was suggested) can fill you without the calories. Though, I find they don't keep me satiated very long.

Good advice from both posts to up the greens.

I usually do well getting some veg with dinner, and I have a high fiber cereal I often save some room for at night to help. But I need to be more diligent, probably need to start packing some veg for lunch. It's too much protein powder and not enough meat/eggs when stuff gets busy too. It's a consistency issue. Well that and I have traditionally been a night time destroyer of food! All this plus moving some earlier macros to later meals should keep me in better frame of mind.

Edit: Starving during the day is definitely easier for me. Been so long since I have been legit hungry all the time I almost forgot how to do this stuff.

Dinner



Still have 600 cals, debating what kind of mischief to get into

[birdiefu]

Hit the halfway point! 6 weeks on RFL (Lyle's PSMF) actually wasn't too horrible once I got used to it. But I ran it as long as I should at my BF% levels. Will take record weight/measurements/pics tomorrow morning before workout (and real refeed!!). Going to 10 days to 2 weeks of maintenance before back to cutting again. Feel quite leaner, abs might be showing to more than just the special lighting near my full-length mirror in the near future, lol.

Can't wait to get to hitting the gym more frequently than twice weekly.

Glad that everyone is staying strong! We have our doubts and misgivings once in a while, but keep at it and the results will be worth it in the end.

[GarbageJedi]

Been so hungry at night lately, and unfortunately doing some insomnia BS. Melatonin helps, but not enough some nights. Going to starve more during day and save more cals for night. Do a 400 cal breakfast and just hold out as long as I can from there.[/QUOTE]

I feel you with the hunger and insomnia....BRB fell asleep while starving.

I was told to try adding Valerian root to my Melatonin. I couldn't find Valerian root yesterday but did find something that had it and melatonin and some other supposed sleep herbs in it. Took it at 11:30 last night and slept till 2:00pm today. But not sure if that was why my schedule has been really screwed up the last couple of days so I was pretty tired. Only 5 nights left on this rotation then maybe some better sleep

[birdiefu]

Tryptophan (precursor to serotonin and melatonin) with unison = night night birdie . I have chronic insomnia - mostly with the initial falling asleep part, have been taking one unison for years and this is usually good enough. With my VLC, it got even worse with frequent waking and then taking forever to fall asleep again. Adding 2g tryptophan 30 min before bedtime worked *wonders*.

[discdoggie]

Today was pull. With so much less BW to move, I managed 19 strict and perfectly beautiful wide grip pull-ups, plus 3 more that didn't pass muster for me, but were still may better than all 16 of artemis' that won that p/u comp.

Also, I met a friend for lunch today---my first restaurant experience since beginning the challenge. Grilled chicken breast (6 oz, yep, I broke out my scale on the table and weighed it) plain baked potato (weighed off 100 grams and tossed the remainder) and steamed veggies. Boring yes. But extremely proud of myself for stayin the course.