This is my first ever log so can't promise the best quality but I'm here to use to it to keep me motivated and accountable through this 12 weeks.
Anywhere here we go, starting yesterday:
^ Dat 39" waist...
Goals:
Maintain as much muscle as possible and cut to below 10% bf in 12 weeks and win BB.com 12 week transformation contest.
Methods:
Intermittent fasting
Maintain weight lifting intensity
Add post work out cardio
Eat cleaner and reduce carbs
Supplements:
Caffeine pill in the AM
White Flood preworkout
Whey and creatine post workout
...Take a multi and keep lifting heavy
GABA before bed
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01-03-2012, 12:03 PM #1
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
TheReverend's 12wk Transformation Log 2012
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01-03-2012, 12:08 PM #2
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
Started yesterday so will recap Monday:
Caffeine pill in the morning
Turkey sandwich to break fast at 12
2 servings of white flood
Chest workout:
Have to go lighter due to upper right chest/right trap/right shoulder injury)
Flat bench 5x5 (135, 185, 205, 225, 245)
Guillotine press 5x5 (135, 155, 175, 185, 205)
DB flies 3x10 w/30s
Cable flies 3x12 40, 50, 60
Pec dec 3x15 80, 95, 110
Post workout shake, 2 scoops of whey + tblspn creatine
Post workout cardio: 3 mile walk + 1 mile run
Dinner:
9 oz chicken and 2 servings broccoli prepped in 1 tblspn olive oil with 1 serving brown rice and soy sauce, and cup of simply smart protein fortified milk.
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01-03-2012, 12:12 PM #3
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
Tuesday:
Caffeine pill in the morning
Turkey sandwich to break fast at 12
2 servings of white flood
Back workout:
Lat pulldowns 5x5 (120, 140, 160, 180, 200)
Rows 5x5 (120, 140, 160, 180, 200)
Bent over rows 3x10 115
Straight bar curls 3x10 (50, 60, 70)
Sumo deadlifts 4x5 (135, 185, 225, 275)
1 set incline situps x50
Post workout shake, 2 scoops of whey + tblspn creatine
Post workout cardio: 3 mile walk + 1 mile run
Planned dinner:
9 oz shredded chicken with marinara and fat free mozzarella with 1 serving of brown rice.
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01-03-2012, 12:13 PM #4
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01-03-2012, 12:49 PM #5
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01-03-2012, 01:44 PM #6
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01-03-2012, 02:03 PM #7
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01-03-2012, 03:48 PM #8
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
I'm on dat dere lbeezle auschwitz diet.
Thanks.
http://www.bodybuilding.com/fun/100K...e-landing.html
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01-04-2012, 12:53 PM #9
Just seen this... interesting. Subbed. Looks like there's potential for some good results as you've got some mass to cut back to.
I'm also logging my leangains cut... love IF! Keep it up and looking forward to seeing results after 12 weeks (my planned end of cut is also 12 weeks around end of March)!
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01-04-2012, 08:40 PM #10
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01-04-2012, 09:26 PM #11
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
Wednesday:
Caffeine pill in the AM
Turkey sandwich to break IF at noon
Shake, 2 scoops of whey + tblspn creatine
Should've done shoulders in gym today, but skipped it to give my shoulder/chest pain some time to heal. Three mile walk instead. Body's also ridiculously sore from chest/back so that's a big positive.
Dinner:
9 oz shredded chicken, broccoli, egg whites and 1 serving of brown rice with soy sauce for ghetto meat heavy chicken fried rice.
Tomorrow is legs :/
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01-05-2012, 01:33 AM #12
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01-05-2012, 06:55 AM #13
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01-05-2012, 07:45 AM #14
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01-05-2012, 07:47 AM #15
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01-05-2012, 08:28 AM #16
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01-05-2012, 01:39 PM #17
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
Thursday:
Caffeine Pill in the AM
2+ miles of fasted cardio walking
Break IF with turkey sandwich... parkay'ed the bread and toasted to provide a sense of "new" to it haha
2 scoops of White Flood preworkout
Legs:
Squats 5x5 (only 3 on last set as left knee gave sharp pain)
Lunges 3x10
Calf raises 3x10
Leg extensions 3x15
Weighted incline situps 2x15 1x20
2.5 more miles walk, 1 mile run
Post workout shake, 2 scoops whey and 1 tblspn creatine
Now: 1 scoop whey, 1/2 serving natty PB sludge snack
Planned dinner:
9 oz chicken, 1 serving broccoli and quinoa
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01-05-2012, 01:46 PM #18
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01-05-2012, 01:52 PM #19
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
Prob stop the last month or so.
Speaking of... thread lurkers looking for motivation, follow this guy's log too ^
http://forum.bodybuilding.com/showth...hp?t=141021351
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01-05-2012, 02:01 PM #20
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01-05-2012, 02:37 PM #21
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01-06-2012, 10:37 AM #22
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
Friday:
Sup bros. Feeling a lot better today. Broke my IF with a lean ground beef taco with some onions and salsa on a low carb tortilla.
Plan for rest of day -
Arms:
Straight bar Curls 5x5
Close grip bench 5x5
Preacher curls 3x10
Skull crushes 3x10
Concentration curls and forearms 3x12
Superset-
Pushdowns 3x15
Machine curls 3x15
Post workout shake of 2 scoops whey and 1 serving creatine
Go for a 3-4 mile walk while writing
Dinner: Who the hell knows, will be at GFs. Believe she's cooking turkey meatballs and some other good healthy stuff. May also get a little extra cardio in
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01-07-2012, 02:36 PM #23
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
^ Turkey meatballs, sweet and sour shredded chicken, whole wheat pasta, spaghetti squash
Today:
5 mile walk fasted cardio in the AM
Broke IF with turkey sandwich on some high protein low carb pita bread she had
Having protein shake now (spoiled self with a scoop of natty PB in it)
Planned dinner:
Fajita shredded chicken with onion and peppers and low carb tortillas.
Daily motivation:
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01-08-2012, 08:54 AM #24
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01-08-2012, 08:56 AM #25
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01-08-2012, 07:37 PM #26
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01-08-2012, 10:46 PM #27
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01-09-2012, 08:09 AM #28
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
**** **** **** **** **** **** **** **** ****
Chest/shoulder/trap injury was feeling way better today. Was already looking forward to my first shoulders workout in a month. Then, went ahead and pushed it too far on flat bench today thinking I was all better and now it hurts doing anything. Because I'm an idiot.
Oh well. Can persevere. Will heal up fine and be cautious.
Broke IF early today (10 am instead of 12). Had to get the gym over with early so Id have time to prep and be at a 130 appt. Had I known I'd blow my shoulder out, I wouldve waited haha!
Also, last night wasn't as bad as I expected. 3 beers and a ton of food, but mostly chicken (*3 hotdogs though)
Monday:
Lean ground beef with organic taco mix in a low carb tortilla with salsa.
2 scoop whey and creatine shake.
Will walk/run after appt.
Planned dinner: Shredded chicken fajitas in low carb tortilla.
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01-10-2012, 02:08 PM #29
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92060
Bad news, good news, bad news, good news.
Bad news: Shoulder hurts like hellllllllllllllllllllllllllll
Good news: It's an isolated sharp pain and I've found ways to stretch and massage it
Bad news: Im not sure if I'm stretching and massaging it or tearing it away lol
Good news: I've made so much progress over the last week it don't even matta
Well, it's been over a week and my results are killin it so far. Especially when you consider the only supplement I'm taking is just a preworkout "White Flood". Was considering posting pics, but think it'll be cooler if I do them every 3 weeks or quarter of the contest and show some dramatic results, so will post updated pics and stats in 2 weeks.
As for now...
Tuesday:
Upping my cals a bit so had sweet and sour chicken (healthy version) with spaghetti squash and some GB casserole made with fat free cream of mushroom and no crunchies.
Was able to do a full back workout:
Preworkout 2 scoops of white flood
Lat pulldowns (chin grip... wide grip hurt my shoulder) 5x120, 5x140, 5x160, 5x180, 5x200, 5x220, 5x240
Machine rows 5x5
Sumo Deadlifts 135x5, 135x5, 185x5, 225x5, 275x1 (pathetic in comparison, I know)
EZ bar curls 3x10 (60,70, 80)
Incline situps 1 x 51
Post workout shake 2 scoops whey + creatine
40 minutes of treadmill
Planned dinner:
I dunno... will involve 9 oz of chicken or equivalent in lean ground beef and healthy carbs and vegetables though. 1 cup of simply smart milk later as well. Will update with details after consumption.
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01-10-2012, 02:09 PM #30
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