LG's & anti-bonk's 12 week challenge/ construction project

[anti-bonk]

..........................

This is my contest log for LG Science 12 week transformation challenge. It begins Jan 5 and ends March 30, 2009.

Here are the basic requirements:

-Submit before and after photos with news paper for date verification.

-Provide body composition measurements (body fat, weight, girths) before and after.

-Keep a training diary and brief food diary through out log.

-State the goals of your transformation and how you feel along the way.(bulk, recomp, cut, etc..)

-Acknowledge the supplements currently using.

Here is the link to the official thread:
http://forum.bodybuilding.com/showth...hp?t=112717381

I look forward to posting along with everyone else who joined the challenge. I want to wish everyone success in reaching your individual goals. And also thanks to LG Science for making the effort to organize the challenge and help motivate people to better themselves.

I will post my official stats and goals closer to the start date. Good luck everyone!

[Free Weight Friedel]

Subbed & Good Luck Anti-G!

[CraigMatthew]

Awesome start! In to win!

[user487870871]

that pic is freaky.good luck on the log

[anti-bonk]

Thanks guys! I feel really re-energized and ready to go. Got alot of "social engagments" this weekend, but come Monday it is all business.

[Free Weight Friedel]

Originally Posted by anti-bonk

Thanks guys! I feel really re-energized and ready to go. Got alot of "social engagments" this weekend, but come Monday it is all business.

Fawk the social engagements and get in the gym!

[anti-bonk]

The second after I hit "submit reply" I did a Homer Simpson "doh!"

I knew someone would say something.

[Free Weight Friedel]

Originally Posted by anti-bonk

The second after I hit "submit reply" I did a Homer Simpson "doh!"

I knew someone would say something.

LOL, see you knew I was right!!!

[anti-bonk]

*****THE MAIN GOAL OF MY TRANSFORMATION*****.

A few years ago my all-time highest weight was over 305 lbs. This past Spring I had dropped my weight from 255 to 239 lbs but gained it all back during the Fall season. So, my main goal is to shed at least the 20 lbs I gained back to be better prepared for biking this coming Spring. Once biking season hits I hope to continue my transformation into the Summer with all my outdoor activities.

During my weight loss effort however I would also like to add even more muscle mass. I currently do have some muscle tone but it is all covered up with fat. So I would like to remove the fat and not only save my current muscle from atrophy but would like to add even more muscle in the process. I guess this would be considered a cut / recomp / bulk.

Basically, if I am adding weight in muscle mass I would need to lose that much more weight in fat to have a total weight loss of 20 lbs.


*****CURRENT MEASUREMENTS*****

weight- 259 lbs
body fat- 30% according to scale (not sure how accurate)
R bicep- 17 1/2"
L bicep 17 1/2 "
Chest- 53"
Waist- 52 1/2"
R calf- 17 7/8"
L calf- 18 1/4"


*****PERSONAL TARGET GOALS*****

Weight loss goal: -Lose a minimum of 20 lbs to get back down to 239lbs.

Cardio goal: -Do100 hours of cardio in 12 weeks (includes treadmill, eliptical, biking, jogging, any cardio)

Nutrition goal: -Incorporate 30 different types of fresh fruit into diet over the 12 weeks

Muscle goals- Add mass to chest and lose enough fat to see at least a 4 inch difference between the chest and waist measurements which is currently only a 1/2 inch difference. Also try to add 1/2 inch to the biceps even while shedding fat.


*****MY GAMEPLAN*****

*My Diet Plan
1. Eat Clean
2. Eat Clean
3. Stay Sane

*My Workout Plan
1. Alternate Back and Biceps
2. Alternate Triceps and Chest
3. In between days do Shoulders, Legs and Abs
4. Take Rest Days as real life schedule dictates or as needed.
5. Do Cardio like a mad man.

*My Sleep Plan
1. Get plenty of it.


*****SUPPLEMENTS I WILL USE*****

LG Science Lipotropic Protein (Should receive in mail soon)
Kemistry Pro Core
BSN No Xplode
ABS Steel Bars
Daily Vitamin
Glucosamine Chondroitin


and finally
*****HERE THEY ARE- THE BEFORE PICS*****

(WARNING! Some images may not be suitable for small children, pregnant women, or people with heart conditions.)

[CraigMatthew]

Awesome man! Let the games begin

[anti-bonk]

Today I had a chiropracters appointment so I had to shorten my workout up a little. I have 2 to 4 more weeks of appointments coming up.

Anyway... tonights workout:
Flat bench 6X10
Flies 4X10
Incline Flies 4X10

Cardio was 1 hr 20 min divided up between the excercise bike and treadmill.

Nuitrition:
Meal 1- banana
Meal 2- 1/2 Subway sandwich
Meal 3- natural peanut butter, pumpkin seeds, flax seed, raisins
Meal 4- broccoli, cauliflower, 2 slices non-fat cheese
Meal 5- protein shake
Meal 6- apple, nat. peanut butter

Just feels good to be started back on a healthy regimen.
(Oh, and I had a multi vitamin and the glucosmine chondroitin before meal 1 which is my normal routine- unless I forget to take it)
Over-all a good first day.

[anti-bonk]

Originally Posted by andyli08

We wholesale brand sneakers,Cheap nike shoes,discount Air Jordans...

I've missed you so much. Why don't you call me anymore?

[anti-bonk]

I can tell my diet has been really messed up for the past 3 months. I felt like I was going through withdrawal today.

Nutrition:
Meal 1- muffin
Meal 2- non fat baked chips
Meal 3- chicken and veggie chili, green beans, asparagus
Meal 4- protein shake, sunflower seeds
Meal 5- tuna, low fat pretzels
Meal 6- pistachios, almonds


Workout: Biceps
preacher curls- 10X65, 10X65, 10X75, 10X85
concentration curls- 10X25, 10X25, 10X25, 10X25
hammer curls- 10X25, 10X25, 10X25, 10X25
low pulley curls- 10X20, 10X25, 10X25, 10X25
reverse grip DB curls- 10X20, 10X25, 10X25, 10X25

Cardio: 1 hr 45 min

[Free Weight Friedel]

Originally Posted by anti-bonk

I've missed you so much. Why don't you call me anymore?

LOL

Originally Posted by anti-bonk

I can tell my diet has been really messed up for the past 3 months. I felt like I was going through withdrawal today.

Nutrition:
Meal 1- muffin
Meal 2- non fat baked chips
Meal 3- chicken and veggie chili, green beans, asparagus
Meal 4- protein shake, sunflower seeds
Meal 5- tuna, low fat pretzels
Meal 6- pistachios, almonds


Workout: Biceps
preacher curls- 10X65, 10X65, 10X75, 10X85
concentration curls- 10X25, 10X25, 10X25, 10X25
hammer curls- 10X25, 10X25, 10X25, 10X25
low pulley curls- 10X20, 10X25, 10X25, 10X25
reverse grip DB curls- 10X20, 10X25, 10X25, 10X25

Why so little protein in your diet?

[anti-bonk]

Originally Posted by Free Weight Friedel

Why so little protein in your diet?

I plead ignorance. I have the chicken, nuts, tuna and protein shake. I don't know how little or how much so I am open to suggestions. Honestly my primary concern with diet for the first week is just to detox my body from all the donuts and icecream I succumbed to the past 3 months. So my primary concern is just eating healthy. But I am very open to suggestions.

I felt bad putting down the muffin and chips but I'm trying to remain honest. I just couldn't sleep last night and so I was dragging this morning and completely unprepared with what I took to work.

[Free Weight Friedel]

Originally Posted by anti-bonk

I plead ignorance. I have the chicken, nuts, tuna and protein shake. I don't know how little or how much so I am open to suggestions. Honestly my primary concern with diet for the first week is just to detox my body from all the donuts and icecream I succumbed to the past 3 months. So my primary concern is just eating healthy. But I am very open to suggestions.

I felt bad putting down the muffin and chips but I'm trying to remain honest. I just couldn't sleep last night and so I was dragging this morning and completely unprepared with what I took to work.

Protein - Eggs, Egg Whites, Fish, Lean Beef, Chicken, Turkey Burgers

Carbs - Sweet Potatoes, Brown Rice, Oats

Healthy Fats - Almonds, Natural Peanut Butter

just for starters

[TheUnderdog]

Originally Posted by Free Weight Friedel

Protein - Eggs, Egg Whites, Fish, Lean Beef, Chicken, Turkey Burgers

Carbs - Sweet Potatoes, Brown Rice, Oats

Healthy Fats - Almonds, Natural Peanut Butter

just for starters

totally agree with FWF here! get those proteins in there. Just an amateur suggestion here but the going advice on the boards is you want to be packing in 1g of Protein for every lb of weight....then get some healthy fats in there as FWF says...I would also recommend olive oil ... don't go nuts with it ....and keep your carbs in the morning and before and immediately after workouts.

some of that I can link to the studies and some is just plain "broscience"

but bottomline is FWF is right...you are gonna see huge results if you up the protein and ditch the "dirty" carbs

ok...so now that we gave you the edge win this thing

[slvrwolf1]

I agree also even tho I am bad at nutrition myself but I usually have a protein shake, egg whites and oats in the morning because I was always told that beakfast broken down is just breaking the fast of nothing to eat during the night so you need to get the metabolism jump started in the morning and of course after your workouts you muscles are starving to be fed. Anyway thats how it was explained to me.

[anti-bonk]

Thanks for the input guys.

I have a basic knowledge of proteins, carbs and essential fats. Where I really need to better educate myself is what percentages of each I should be taking in and what times of the day.

Also, I have seen quite a few people on the boards suggest that you should stay away from fruits and vegetables which I never really undertood the logic to that. Love the brocolli and bananas.

[Free Weight Friedel]

Originally Posted by anti-bonk

Thanks for the input guys.

I have a basic knowledge of proteins, carbs and essential fats. Where I really need to better educate myself is what percentages of each I should be taking in and what times of the day.

Also, I have seen quite a few people on the boards suggest that you should stay away from fruits and vegetables which I never really undertood the logic to that. Love the brocolli and bananas.

40% pro, 40% carbs, 20% fat is the basics

Proteins @ every meal

Eat 6-7 meals a day, 2-3 hours apart.

Veges are good & so is fruit. Just don't overdo it on the fruit. (1, maybe 2 servings tops/day)

[slvrwolf1]

Originally Posted by anti-bonk

Thanks for the input guys.

I have a basic knowledge of proteins, carbs and essential fats. Where I really need to better educate myself is what percentages of each I should be taking in and what times of the day.

Also, I have seen quite a few people on the boards suggest that you should stay away from fruits and vegetables which I never really undertood the logic to that. Love the brocolli and bananas.

That is where I need the help also. I dont know what time of day to eat what. I am learning tho like George said proteins every meal and I have heard keep carbs to morning or after workout but not close to bedtime. That is another problem for me tho sometimes my workouts are late.

[Free Weight Friedel]

Originally Posted by slvrwolf1

That is where I need the help also. I dont know what time of day to eat what. I am learning tho like George said proteins every meal and I have heard keep carbs to morning or after workout but not close to bedtime. That is another problem for me tho sometimes my workouts are late.

Right now, I'm eating carbs at every meal. Look at my diet breakdown in my log.

Eventually, I will be reducing my carbs, and will most likely go as low as 50 g/day, towards the middle to the end of the contest.

[TheUnderdog]

Originally Posted by slvrwolf1

That is where I need the help also. I dont know what time of day to eat what. I am learning tho like George said proteins every meal and I have heard keep carbs to morning or after workout but not close to bedtime. That is another problem for me tho sometimes my workouts are late.

alan arganon has a great article on here about nutrition timing ... at least I think it was alan arganon....regardless he knows his stuff so do a search for his nutrtion posts....lots of good info in there.

veggies are never bad....like FWF said fruits are good...just don't overdo them.

[slvrwolf1]

Originally Posted by Free Weight Friedel

Right now, I'm eating carbs at every meal. Look at my diet breakdown in my log.

Eventually, I will be reducing my carbs, and will most likely go as low as 50 g/day, towards the middle to the end of the contest.

wow seems like a good plan. Right now I am just playing around with diet to see what works best for me and keep me satisfied. I have noticed my fat intake is still a little high. I was thinking first of all get some muscle built back up then maybe cut more at the end also. I know now that I am back at the gym I have lost alot of muscle. I cant do anything close to what I could do last year with the weights.

Originally Posted by TheUnderdog

alan arganon has a great article on here about nutrition timing ... at least I think it was alan arganon....regardless he knows his stuff so do a search for his nutrtion posts....lots of good info in there.

veggies are never bad....like FWF said fruits are good...just don't overdo them.

Ok I will search. Looks like good info. So what you guys are saying is that if I keep some form of protein and veggies in every meal I cant go wrong?

[Free Weight Friedel]

Originally Posted by slvrwolf1

wow seems like a good plan. Right now I am just playing around with diet to see what works best for me and keep me satisfied. I have noticed my fat intake is still a little high. I was thinking first of all get some muscle built back up then maybe cut more at the end also. I know now that I am back at the gym I have lost alot of muscle. I cant do anything close to what I could do last year with the weights.



Ok I will search. Looks like good info. So what you guys are saying is that if I keep some form of protein and veggies in every meal I cant go wrong?

Yes, but you really don't have to eat veggies at every meal.

[anti-bonk]

I had another chiropracter appointment tonight after work so my workout was another hurry up one. Bad for the workouts but so incredibly good for my back and hip. First relief of the pain in about 6 years. Anyway, it should only be for another week or two.

I got about 45 minutes of cardio and got an abreviated tricep workout in:
Tricep ext- 10X20, 10X20, 10X20, 20X20 for a warm up
then 10X25, 10X25, 10X30, 10X40, 10X45
Tricep pushdown- 10X35, 10X42, 10X50, 10X57

Nutrition:
Meal 1- tuna, low fat pretzels
Meal 2- protein shake, banana
Meal 3- chicken and veggie chili, asparagus, cauliflower
Meal 4- sunflower seeds
Meal 5- tuna, low fat pretzels
Meal 6- pistachios

Gotta go crash now.

[anti-bonk]

Thursday I neglected to log my info. But basically my diet was similar to the other days, I did 45 min cardio and I did a back workout with wide grip and close grip pull downs and dumbell rows.

Today:

Meal 1- tuna, low fat pretzels
Meal 2- banana
Meal 3- more tuna (could only down about half of it), chips
Meal 4- sunflower seeds, P.B.
Meal 5- the leftover tuna I couldn't finish at lunch, low fat pretzels, slice of
non fat cheese
Meal 6- pistachios, 2 turkey hotdogs (just the dogs- no bread)

30 min cardio

Shoulder workout
Shrugs: 25X50, 25X55, 25X60, 25X65, 25X70, 25X75, 25X80
Side lat raise: 10X20, 10X25, 10X30, 10X30
Front arm raise: 10X20, 10X20, 10X20, 10X20
Upright row: 10X45, 10X45, 10X55, 10X65

[slvrwolf1]

Looks like your week is coming along good

[SwolenONE]

The logs looking great, congrats on taking the first step to a new you. Looks like with you writing down everything you eat you should be able to improve your physique greatly over the next 3 months and continue a healthy and dedicated lifestyle from there on out.

[anti-bonk]

Thanks guys. I'm not being very rigid with measuring portions so I am probably eating more than I should. I am just glad that I accomplished my primary goal of the first week of getting the garbage out of my diet. I have been really blowing my nutrition for the past 3 months or so. So even if my diet wasn't perfect this week I am really happy I got the twinkies and ding dongs out of my bloodstream.