Time to get cut - my MISC section 3 month transformation contest

[scrmnws6]

***Misc Transformation Contest - Aug 11th - Nov 11 ***
http://forum.bodybuilding.com/showth...hp?t=109807791


Current stats...

6'-0"
224 lbs
15.5% BF

Ill add a lot more to this once Im home, but here's the simple and quick rundown.

Meals-
Breakfast 6:30am - 6 egg whites, 1 yolk omelet, medium banana
Snack 9:30am - 10 almonds and Cliff Bar protein bar
Lunch 12:30pm - medium chicken breast, 1 baked potatoe, 1 cup veggies
Snack 3pm - protein bar
pre workout 4:30pm - ON Whey protein shake
During workout - sip on Purple Wraath
Post workout - creatine mono
Dinner 7:30 - Fish and brown rice, 1 cup veggies
Before bed 10pm - casein protein shake

Meals will vary from day to day to keep my sanity. Basically high protein, low fat, complex carbs, and starting creatine.

Supllements-
-Fish oil tablets
-multi-vitamin
-creatine mono
-ON Whey and Casein protein
-Green Tea Extract

Workout-
-M/W/F with 40-60 minutes of cardio post lifting, or 15-20 mintues of HIIT except for on leg day.
-T/Th/Sat 1 hour cardio either biking outdoors or eliptical/treadmill indoors.
- Monday through Friday I plan on running about 2 miles before I start work

Calorie intake will be <2500 per day, with high amount of protein.

Will add pictures and more info when I get home. Wish me luck.

[scrmnws6]

Took some pics before the gym. Thanks bro!

front relaxed...


back relaxed...


side relaxed...


front double bicep...


rear double bicep...


Not the best pictures, but you get the point. Any who, going to bed soon so I can get up at 5:20am for my 2 mile jog.

[scrmnws6]

More thorough run down of workouts. Everything is basically 1 warmup set, then 3x8.

M - back/chest/abs
W - shoulders/legs
F - bi's/tri's/abs
T/TH - 1hr cardio

HIIT for roughly 15 minutes after each lifting day, except for on leg day.

Just doing the basic push/pull routine. Im going to mix it up a bit by not doing back/chest/abs on every Monday. May switch routines on which day they're done.

Let the fun begin...

Today... 8/11... only got 4 hours of sleep the previous night due to a concert, came home and slept for 1 hour, went to gym...
deadlift -
135x 15 warmup
225x10
275x10
275x10

DB bench - feet on bench
75x10 warmup
95x8
105x10
105x10

DB incline
65x10 warmup
75x10
85x10
85x10

cable bar pull downs
135x15 warmup
165x8
185x8
210x6

dips
bodyweight x 3 sets of 10

bent over DB rows (1 arm on bench, 1 knee on bench, 1 foot on floor)
65x10 warmup
75x8
85x8
95x6

cable flys (1st time doing cable flys in a long time)
30x10 warmup
40x10
50x8
50x8

abs - was just exhausted at this point. Did the cable machine pulldowns that I did the flys on.

HIIT - 2 minute warmup, 5 minutes of intervals, 1 minute slow pace, 6 minutes of intervals, 2 minute cool down.

[daYDreAmErX]

Subscribed

Good luck with the contest !

[scrmnws6]

1 hour cardio session... or so I thought...

1 mile run at 10:00 minute mile pace
15 minutes eliptical at heart rate between 135-140BPM
2 mile run at 10:00 minute mile pace

I tried something totally different today. I drank creatine pre cardio session and sipped on Purple Wraath during my cardio sessions.

I had little to no energy today, as I was unable to sleep more than 4 hours the past 2 nights... had a concert Sunday night, and then Monday didn't fall asleep until 2:30 am with me having to get up to go to work this morning at 6:15am.

Did not do morning cardio because lack of sleep, but plan on hitting the pillow soon so I can get up at 5:30am to run for 30 minutes.

Today's meals...
6:30am- 5g of creatine with water (will omit next cardio day)
7am- 6 egg white and 1 yolk omelet
9am- Cliff Bar protein bar
11am- 12oz can of salmon with mustard
12:45pm- 1 1/2 baked potatoe, 1 cup green beans, 1 small chicken breast (about 6"x3")
2:45pm- 12oz can of salmon with mustard
5pm- 1 home made hamburger patty made with 95% fat free ground beef, 1 slice of tomatoe, 1 whole grain hamburger bun
7:30pm- pre cardio creatine
9pm- 1 home made hamburger patty bare
10:30pm (yet to be)- casein protein shake with 15oz water

Supplements with lunch- 2 tablets of green tea extract, 1 multi vitamin, 2 capsules of fish oil, vitamin c tablet.

Energy throughout the day was plentiful. I was snacking on some almonds about 5 at a time for maybe a max of 3 times sometime between 8am and 4pm, along with some Gold Fish (once I eat these they're gone, but hey!, they're baked!).

Will be ordering Green Magnitude and Purple Wraath tomorrow.

Can't wait to get running tomorrow!

[Mythic Beast]

Subbed, workouts are looking good, as is the diet. Only thing I would consider changing is the potato, may spark a higher insulin response, I think it is 72-77 on the Glycemic Index, I'd go with sweet potatoes. Definitely drop out the carbs and creatine on the last week so you lose as much water as possible and look as good as you can. Don't know if that was your plan already or not.


Very strong benching!

[scrmnws6]

Yes... was going to cut out the creatine and carbs 2 weeks before final weigh in to get rid of the water from the creatine.

DB bench is ok, where I suffer is BB bench. I have not done BB bench in over 6 months because I my spotter decided not to train as hard as me. I think if I put up 285lbs now Ill be happy. I've always had a strong chest, and some kid around that I should get a bra... but that's because there's still some fat there.

Thanks for the compliments. Ill post pictures once a week maybe, not 100% sure on that yet.

[scrmnws6]

Today was legs and shoulders day.

I woke up this morning at 5:20am to go running before work, but once again I had trouble falling asleep so I decided to stay in bed for another hour. I gotta get some 'melatonin' or something like that to help me fall asleep.

TODAYS MEALS:
7am- 6 egg white and 1 yolk omelet
9am- Cliff Bar protein bar with 10 almonds
11:15am- 1/2 2% cottage cheese (I know, gotta get me the fat free stuff)
12:45pm- 1 baked potato, 1 small chicken breast (about 6"x3"), 1 home made hamburger patty... no veggies today, ran out
2:45pm- 12oz can of salmon with mustard
5pm- 1/8 of corn on the cob (what was I thinking?)
5:45pm- pre workout creatine
7:45pm- post workout whey protein shake
8:15pm (yet to be)- 5 egg white 1 yolk omelet, 1 home made hamburger patty, a little ketchup on omelet (I know, sodium)
10:30pm (yet to be)- casein protein w/15oz of water

I had a killer of a workout. Did not really feel the 'pump' of the creatine today, or maybe not as much, but damn did I push myself! I think its the contest, because every time I was going to stop, I managed to get 2-3 more reps just by thinking about this contest.

WORKOUT:
squat- (I know, weak sauce)
105x15 warmup
135x15
145x12
155x12

arnold DB press-
45x10 warmup
60x10
60x8
55x10
45x10

upright row- (with BB)
60x10 warmup
100x10
100x8
100x10
60x12

leg extensions- (machine)
145x10 warmup
225x10
245x10
265x10

reverse leg extensions- (back of leg, I think hamstrings?)
125x10 warmup
185x10
185x10
225x8

calf extension w/knees slightly bent- (machine)
210x15 warmup
310x15
320x15
340x12
195x15

standing side extension- (DB at side, then extended 180 degrees on side of body level with shoulders)
15x15 warmup
25x10
25x10
25x10

standing DB extension- (DB in front perpendicular to my feet, extending forward one at a time, arms straight)
15x10 warm up
25x10
30x10
25x10

shrugs- (on bench type machine where the BB is on tracks and on an angle)
95x20
95x30
92x25

I just realized I forgot to do overhead BB press. Ill make sure to hit it next week. Im going to revise this for next week or so.

Pretty much took 2 fish oil capsules today, 2 green tea extracts, and one multi with lunch. I still have Animal Pak left over which Ill start using again next week just to burn through.

My Green Magnitude, Purple Wraath and White Flood should be here on Friday.. can't wait! Going to start using it on Monday.

Not running tomorrow am. Time to put 'Pumping Iron' into the DVD player and enjoy my omelet and hamburger patty!

[QB_Killa]

Your a big mofo arn't ya. Good luck with the transformation man.

[scrmnws6]

Originally Posted by QB_Killa

Your a big mofo arn't ya. Good luck with the transformation man.

As big as I am in the pics. I went from 280lbs in November of 06 to 230lbs by March 2007. That was 50lbs. So in total, almost 60lbs I shredded off while maintaining somewhat the same #'s at the gym. Now its time to get serious.

[AMillane7]

do you not eat besides PW from 4 30 to 7 30? PWO shake w/ mono perhaps...?

[scrmnws6]

Originally Posted by AMillane7

do you not eat besides PW from 4 30 to 7 30? PWO shake w/ mono perhaps...?

I try to keep it to a minimum pre workout, but I think starting this Friday Ill have a protein shake 1 hour before workout.

Today I had 1/2 of a banana about 1hr before workout. Maybe that's why I had no energy. Gotta figure something out to add pre workout to keep that energy level. What do you suggest?

[scrmnws6]

Alright... today was a busy day. Came home from work and started construction on the parents shed roof. I didn't get a chance to do my cardio until 8pm, so as opposed to going to the gym, driving there and back, I just went for a 30 minute run, probably close to 4 miles.

MEALS:
7am- 6 egg white and 1 yolk omelet and banana
9am- 3/4 cup of cottage cheese
11am- 3/4 of a head of cauliflower
12:45- 1/2 baked potato, 1 home made hamburger patty, 1 piece of grilled chicken breast, 1 cup cauliflower
2:45pm- 12oz can of salmon with mustard, 1/2 head of cauliflower (took me about 30 minutes to eat for some reason, maybe lack of appetite, but I was hungry though)
5:30pm- 1 home made hamburger patty
7pm- 1/2 banana
7:30pm- protein shake with 10oz water and 1 scoop of protein as opposed to 2
7:50pm- creatine with Gatorade
9pm- 6 egg whites and 1 yolk omelet
11pm- casein protein

That's about it. Total calorie intake for the day was 2350, with something around 285 grams of protein. Im thinking that's a little too high, might tone it down some for next week.

I can't wait to hit the gym tomorrow! It's my bicep/tricep/abs/anything else day.

I actually had the protein drink before I went running, and I think it may have helped my energy a bit. Will do the same tomorrow 30 minutes I lift to see if it helps with my energy during the workouts.

[Mythic Beast]

Doing good, nice volume on that last workout.

[scrmnws6]

Originally Posted by Mythic Beast

Doing good, nice volume on that last workout.

Thanks man! Going to switch up my routine tomorrow a bit, just to keep things fresh and exciting. Going to research what to add, what stays, what goes.

Going to throw in concentration curls for sure, as I haven't done those since high school.

[AMillane7]

Originally Posted by scrmnws6

I try to keep it to a minimum pre workout, but I think starting this Friday Ill have a protein shake 1 hour before workout.

Today I had 1/2 of a banana about 1hr before workout. Maybe that's why I had no energy. Gotta figure something out to add pre workout to keep that energy level. What do you suggest?

preworkout i have a banana and a pb sandwich (90 mins prior) then NO product 30 mins prior

Postworkout i always have a protein/carb shake

[QB_Killa]

Keep it up man. Very jealous of your benching lol.

[scrmnws6]

Originally Posted by QB_Killa

Keep it up man. Very jealous of your benching lol.

Thanks man! But honestly, there's guys that I met there and they're complaining about the BD's because they only go up to 140!!!

[scrmnws6]

Alright... Friday was a crazy day. I was busy at work, and I was busy afterwards, which is why I didn't get to the gym until 8:45pm.

When I got home, there was a package at the front door steps from BB.com! I was way too excited as my Purple Wraath, Green Magnitude, and White Flood arrived! I couldn't wait to go to the gym, but to my dissapointment I'd have to wait about 4 hours.

MEALS:
7am- 6 egg white and 1 yolk omelet and banana
9am- 3/4 cup of cottage cheese
11am- 12oz can of salmon with mustard, 1/2 Cliff Bar protein bar
12:45- huge salad: consisted of 7 hard boiled egg whites, 1 whole hardboiled egg, 2 cups of spinach, and a ton of lettuce, fat free italian dressing
2:45pm- 12oz can of salmon with mustard
5:30pm- 1 home made hamburger patty
7pm- 1/2 banana
8:15pm- protein shake with 15oz of water
8:30pm- 2 scoops White Flood and 2 Scoops Green Magnitude with 15oz of Vitamin Water
During workout I sipped on Purple Wraath
10:30pm- 6 egg whites and 1 yolk omelet
12:30am- casein protein shake (I had to call it an early night as I had to get up at 8am to help out my dad)

***CONTROLLED LABS PRODUCT REVIEW OF WHITE FLOOD, GREEN MAGNITUDE, PURPLE WRAATH***

This was my first time taking White Flood and Green Magnitude. I mixed them both in Vitamin water so I was not drinking a lot before the gym. The first sip was very very very tart and sour!... but I liked it! Both were the lemon flavor. I had a hard time drinking the rest without making a horrendous face, but I think I was exaggerating.

When I got to the gym about 15 minutes later, I wanted to knock the doors down as opposed to opening them. I thought I could just walk right through them and the glass would shatter. In order to get to the men lockers, I have to make a small circle to get there, but I evaluated the situation and thought about a new way of getting there... through the wall! <---- that's how pumped I was! I thought my skin turned green and my name was Hulk! Wow!

My workout was ok. I didn't really notice HUGE gains in weight as some people say, but I seriously thought that when I flexed my biceps in front of the mirror that my t-shirt was going to rip!

WORKOUT: BICEPS/TRICEPS
standing DB curl-
30x15 warmup
45x10
50x10
45x10

cable tricep extensions-
80x15 warmup
120x10
120x10
120x10
100x15

DB concentration curls- (first time in years)
30x10 warmup
40x10
40x10
40x10
35x8

skull crushers-
85x10
95x10
95x10

alternating hammer curls- (20 means 10 reps per hand)
30x20
45x12
45x12
40x12

spider curls-
65x15
75x10
75x8
75x8

and then some abs.

I didn't do any cardio after lifting today because it was about 9:40pm when I was done with my workout and I still needed to get my butt home to eat, rest, and get some sleep.

Throughout the workout I felt really good, as if nothing could stop me. I kept looking at myself in the mirror because I thought my shirt was going to start ripping off of me (joking), I think that was from the WF and GM.

That's pretty much it for Friday.

[scrmnws6]

Today's breakfast at 1pm...

7 egg whites, 1 egg yolk, green and red peppers, some turkey, pepperjack cheese...






I ate the whole thing after initially thinking I would not. I was so hungry! Making chicken right now on the grill, baked potatoes for the week, and steeming some veggies.

[Mythic Beast]

Looks delicious!

[scrmnws6]

Alright... Ill post the foods that I ate today tomorrow afternoon from work. I need to hit the pillow to get up at 5:30am for my morning run.

TODAY WORKOUT:
CHEST/BACK...

-DB flatbench
75x10 warmup
95x10
110x8
95x10

-DB incline
70x8
70x8
65x10
65x8

-dips (body weight)
3 sets of 10

-DB incline flys
30x10
35x10
35x10

-deadlift (had difficulty on breathing out when lifting the BB)
225x10 warmup
275x10
275x10
275x10

-back hyperextension
10x bodyweight
BW+25lbsx10
BW+25lbsx10
BW+25lbsx10

-t bar rows (first time ever doing this)
45x10 warmup
90x10
90x10
90x10

AFTER THE T BAR ROWS, I PROMPTLY WENT TO THE BATHROOM AND THREW UP A BIT. HAVE NO CLUE WTF HIT ME.

-bent over DB row
75x10 warmup
80x10
80x10
85x10
85x8

-concentration forearms curls (first time on bench)
70x10 warmup
70x15 (ended up being too light

-behind the back forearm curls
100x15
110x10
110x12
110x12

-top forearms
25lb DBx8repsx3sets

-abs
20 x bodyweight
25lbs on chest x 20
25lbs on chest x 20

That's it.

I weighed myself today, but I was scared as can be. I thought the creatine was going to bloat more, but it did none of that!

WEIGHT AS OF 8/18 AFTER WORKOUT AT 10:15PM... 220.1 LBS!!!

Im pretty exctatic about that!

[scrmnws6]

Food from 8/18 was pretty much in line with what I've been eating. Don't want to take up 1/2 a page just to basically rewrite it all over again. Calories remain at around 2400 calories.

I track my calories on fitday.com, and from my last food entry I had 57% protein, 23% fat, 19% carbs.

http://www.fitday.com/fitness/Public...Month=7&Day=14

I had a hard time falling asleep again last night. Went to bed at 11pm and kept dozing off and waking up until 3am. I set my alarm clock for 5:30am to go running, but with the lack of sleep I thought I'd be better off staying in bed for another hour. Im getting really upset as to why I can't fall asleep. Im sure it has to do with the fact that Im stressing my body, waking it up in sorts, so late at night, that it does not calm down when I want it to. I seriously am considering some sort of sleeping aid.

Hopefully today will be better.

[QB_Killa]

Good job man keep working.

[Mythic Beast]

Nice dumbbell benching man!

[scrmnws6]

Yesterday was shoulders and upper arms (biceps/triceps). I had one hell of a workout, kept myself motivated, and still pushed the wieght up after I thought I couldn't.

I didn't post my workout routine last night as it was getting pretty late and I needed to get some sleep. Ill post everything that I did on my yesterday workout tonight.

I didn't get any cardio in, but Ill make up for it today.

Food yesterday was once again in line with what I have been eating. I ate a huge bowl of broccoli at 2:45pm as a snack. At first I was asking myself 'why am I doing this to myself?', but then I rememberd why.

I've been talking to a particular girl at the gym lately, a definite 9, and she complimented me yesterday stating that I look really good and buff. I told her not yet, that's why Im in here working out. Hopefully next time I see her Ill ask her out to dinner or for a few drinks. She's really doesn't the stereotype that may be attached to absolutely hot chicks... just the way she carries herself, the way she communicates with me... anyways, back to hitting the weights. LOL.

[daYDreAmErX]

Good luck with the 9

[scrmnws6]

Originally Posted by daYDreAmErX

Good luck with the 9

Hey now... I don't want to find myself where I only go the gym to chat with her. I'd rather go in, get my workout in, and then hang out with her afterwards.

She wanted to go in the pool and sauna yesterday, but I forgot my trunks at home.

[daYDreAmErX]

Originally Posted by scrmnws6

Hey now... I don't want to find myself where I only go the gym to chat with her. I'd rather go in, get my workout in, and then hang out with her afterwards.

She wanted to go in the pool and sauna yesterday, but I forgot my trunks at home.

I know how it's like I work in the gym, I train in the gym, I wait between work shifts in the gym... Things get complicated when people try to talk to you when you're training/working, etc. Some can't make the difference between real life and the place you go to train and work your a*s off.

Hope you can both have a good time

[scrmnws6]

Alright...

I've been doing this routine for waaaaaaaay too long...

M-back/chest
T- 1 hr cardio (10minute run, 20 minute eliptical, 30 minute run)
W- legs/shoulders
Th- 1 hr cardio (10minute run, 20 minute eliptical, 30 minute run)
F- biceps/triceps
Sat & Sun off or do some outdoor biking.

I began a new routine this past Monday...

-----------------------------------------------------

M- back/chest & HIIT on eliptical for 15 minutes
T- shoulders/upper arms/forearms (shoulders) & HIIT for 15 minutes
W- lower back/legs & HIIT for 15 minutes
Th- same as Monday
F- same as Tuesday
Sat- same as Wednesday
Sun- ONLY REST DAY

-----------------------------------------------------

I would not repeat the SAME excercise on Friday as I did on Tuesday. For biceps, if I did standing DB curls on Tuesday, I'd do standing BB curls on Friday. This will help me in ensuring that the muscle is hit from every single direction.

I'd run in the am everyday for about 30 minutes, roughly equates to 3 miles.

What do you guys think? Think that's over-training? With my current routine, I feel great when Im at the gym. I push myself hard on all sets and when Im walking downstairs to hit the showers I want to go back and do one more set of (enter excercise here). I feel that on my carido days I am not 'utilizing' myself 100%. Granted, the cardio I beat myself up in, I don't half ass it.

I just know that squeezing in cardio during the 3 day double split is going to be difficult and or tiring. I can manage the 15-20 minutes no problem, but worried that I won't be able to go much further to get the same effect as having a sole cardio day.

Well, 2 days down of doing this routine and I feel fantastic! You may ask 'where did I find this routine?', and to answer that from Arnolds Encyclopedia of Modern Bodybuilding. Its the level 1 routine. I am adjusting it to my needs and making sure that I do not duplicate the same excercise twice in the same week, as described above.

One may also ask 'why?', and to answer that I wanted to add more intensity to my workouts. Ill see if the scale moves one way versus the other, or if it stays in the same place. If anything, Ill just cut it back to a 3 day split with a rest day before I start again, so I get 2 rest days in a week.

Today is leg/lower back day. Will post up that routine later on tonight along with yesterday shoulder/upper arm workout routine.