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  1. #1
    Let's attack the IRON journey2swole's Avatar
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    kdavidsonttm's 10 Week Double-T Transformation Challenge Log

    I will be competing in the 10 week Transformation Challenge sponsored by Double-T Sports. My goal for this challenge is to use a combination of good nutrition, resistance (weight) training, cardiovascular training and proper supplementation using Double-T Sports products CreaDyl and NO-Beta to lose body fat and gain lean muscle mass.

    My job requires me to work varying shift schedules so my routines may vary in times. I typically workout at 5:00 AM on an empty stomach unless my job requires me to alter that due to scheduling or business related travel.

    I will be posting my progress, daily nutrition, workouts and other information in this log and welcome all comments that will help me succeed in meeting my goals. If I am selected as the challenge winner or not I will have won if I meet my goals and make a lifestyle change to live a healthier and more active life. There are a lot of very good and dedicated people in the challenge and I wish each and everyone of you my full support and the absolute best in exceeding all of your goals.

    Special thanks to drooks10 and many others on the Double-T Bulging Biceps Group for providing me with the motivation and information I needed to be able to enter this competition.

    DAY 1 OP 70

    Nutrition Plan: 1750 Calories daily with a Macronutrient profile of Protein - 214g = 856 Calories, Carbohydrates 85g = 340 Calories, Fat - 65g +585 Calories. I will be doing a Carbohydrate re-feed every third night and will get 2236 Calories for that day.

    MEAL 1 - 8 egg whites, 1 whole egg, 1 cup steamed green beans, 18 almonds, 6.5 oz ruby red grapefruit.
    MEAL 2 - 2 scoops whey, 2 tbsp flax seed oil.
    MEAL 3 - 5 oz grilled chicken breast, 1 cup steamed green beans, 2 oz avocado.
    MEAL 4 - 1.75 scoops Whey, 1 tbsp Flax seed oil, 99 g blueberries.
    MEAL 5
    MEAL 6

    My Supplements:

    6 NO-Beta pre-workout
    1.5 scoops CreaDyl pre-workout
    1 scoop IntrAbolic Intra workout
    3 CEE post workout
    1 scoop CreaDyl sipped between meals 3 and 4

    Workout - (Monday Bicep Day)

    Barbell Curl (done as superset drop sets, no rest between sets)
    100 X 10
    60 X 10
    30 X10

    Dumbbell Curl (done as superset drop sets, no rest between sets)
    45 X 12
    30 X 12
    20 X 12

    Barbell Preacher Bench Curls (done as superset drop sets, no rest between sets)
    70 X 11
    50 X 10
    30 X 12

    Dumbbell Double Curl Rack Run (no rest between sets)
    45 X 12
    40 X 12
    35 X 12
    30 X 11
    25 X 8
    20 X 10
    15 X 12
    10 X 12
    5 X 18

    Cardio: 35 minutes mixed intensity training. 3 minutes at 3.6 MPH @ 3.0% Incline, 90 seconds 5.0 MPH at 5.0% Incline repeated for full cycle.

    WORKOUT NOTES: I was not real happy with the amount of routines I was able to complete. I had plenty of energy and could have done much more in terms of set but at 5:00 PM the gym was very crowded and it was difficult if not impossible to get equipment with people using stuff, carrying stuff off to other areas and people socializing while sitting on benches or with equipment held up. I really value my 5:00 AM workouts after today.

    The CreaDyl and NO-Beta gave me a very nice surge of energy along with the intensity and focus to get through my entire workout with lots of energy to spare. Superset drop-sets typically drain my energy but not today. I was pumped and ready to go.
    Last edited by kdavidsonttm; 01-18-2010 at 09:18 PM. Reason: Added meal 4 and supplement taken
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  2. #2
    Let's attack the IRON journey2swole's Avatar
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    I am unable to post pics in my posting yet due to my activity level. You can see my starting pics on my bodyspace page. I have been working out since the end of March first of April 2009.
    UnCut ~ My Pre-workout of choice!!

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  3. #3
    Feeling like a beast. XX400EX's Avatar
    Join Date: Jul 2008
    Location: Pennsylvania, United States
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    Cool hope it goes good for you. Congrats on what you have done so far.
    Last edited by XX400EX; 01-18-2010 at 08:59 PM. Reason: made an error
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  4. #4
    Small veggie powerlifter. fitlover's Avatar
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    Thumbs up

    Good luck with everything!
    Instagram: omnomnomnomcookies

    Training log: http://forum.bodybuilding.com/showthread.php?t=162147281
    ----------------------------
    Meet PR's: 305/150/315
    Gym PR's: 160/325 (b/d)

    Road to a 900 lb. total.

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  5. #5
    Team AppNut drooks10's Avatar
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    Subbed for the ride!
    October Specials

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  6. #6
    Let's attack the IRON journey2swole's Avatar
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    Day 2 begins. I am working a crazy schedule this week so just getting out of bed and going to head to the gym now and try to get through before the evening crowd hits.

    My schedule has caused me to wake with a blood sugar level in the 40's so had to take a few glucose tablets which I hated to do. I think this will probably knock my energy level down so not sure if I will be able to get the crushing chest workout done as I had hoped for. I have it in my bag so I will see once I get there.
    UnCut ~ My Pre-workout of choice!!

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  7. #7
    Registered User The_10_2s's Avatar
    Join Date: Aug 2006
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    Subbin good luck!
    The only place "success" comes before "work" is in the dictionary!

    If it is to be it is up to me!

    One thing I love about the iron is that it doesn't lie or change its mind, 50 pounds is always 50 pounds.

    "So this is what happens when an unstoppable force meets with an immovable object." Joker, Dark Knight.

    Follow my Workout Journal
    http://forum.bodybuilding.com/showthread.php?t=121182401
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  8. #8
    Let's attack the IRON journey2swole's Avatar
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    DAY 2 OP 70

    MEAL 6 - 8 glucose tablets to treat hypoglycemic reaction.
    MEAL 2 - 1.75 scoops whey, tbsp flax seed oil in water
    MEAL 3 - 5 oz KY Bison sirloin, 1 cup broccoli, 4 tsp. Almond butter 6.5 oz. Ruby Red Grapefruit.
    MEAL 4 - 5 oz grilled chicken breast, 4 tsp Almond butter, 1 cup broccoli
    MEAL 5 - 1.75 scoops whey, 2 tsp Flax Seed oil, 99 g blueberries.
    MEAL 6

    My Supplements:

    6 NO-Beta pre-workout
    1.5 scoops CreaDyl pre-workout
    1 scoop IntrAbolic Intra workout
    3 CEE post workout


    Workout - (Tuesday Chest Day)

    Flat Bench Press
    155 X 10
    165 X 9
    165 X 6
    165 X 5

    DB Incline Bench Press
    45 X 10
    45 X 10
    45 X 10
    45 X 10

    Incline Cable Flyes
    35 X 10
    35 X 10
    35 X 10
    35 X 9

    Cable Crossovers
    30 X 10
    30 X 10
    30 X 10
    30 X 10


    Cardio: 25 minutes mixed intensity training. 3 minutes at 3.6 MPH @ 3.0% Incline, 90 seconds 5.0 MPH at 5.0% Incline repeated for full cycle.

    WORKOUT NOTES: Not able reach my regular weight load or intensity. Several factors came into consideration. My work schedule is totally out of sync this week and I tried to sleep during the day with the sunlight in the window and noise. I slept for 30 minutes or so and then would wake up, never got any good sound sleep. Also due to the irregular schedule I woke today with a blood sugar down in the low 40's and did not have enough glycogen in the muscle fiber to really lift. Probably not the best week to start a contest but I am fully committed and did get through the workout session albeit not a full intensity.
    Last edited by kdavidsonttm; 01-20-2010 at 01:42 AM. Reason: Added meals 4 and 5 to list.
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  9. #9
    Let's attack the IRON journey2swole's Avatar
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    I wanted to take a moment to pass along a sincere thank you to all of you who have subbed and expressed your support. I really appreciate the support and your help in this journey.

    I hope I will not let you down.
    UnCut ~ My Pre-workout of choice!!

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  10. #10
    CPA'n Fitzwell's Avatar
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    Sorry to hear about the sleep man. Sleep is such a vital part to lifting I can't imagine having a good lift without a solid 7-8 hours.
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  11. #11
    Let's attack the IRON journey2swole's Avatar
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    Originally Posted by Fitzwell View Post
    Sorry to hear about the sleep man. Sleep is such a vital part to lifting I can't imagine having a good lift without a solid 7-8 hours.
    Yeah, it really affected my performance today. I ended up coming home from the gym and lying down and sleeping for about an hour. I hope that I will be able to come home in the morning and get a good sound 8 hours tomorrow without interruption.
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  12. #12
    Let's attack the IRON journey2swole's Avatar
    Join Date: Aug 2009
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    Thinking of cutting my caloric intake back to 1500 calories per day. The volume of food at 1750 is high and I stay full most the time having trouble eating all the meals on the diet plan. I may wait until my schedule adjusts back to a normal time next week to see how it works then as I am always off when changing shifts like I am this week.
    UnCut ~ My Pre-workout of choice!!

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  13. #13
    Registered User castille's Avatar
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    Subbin you!! Good luck Ken.
    IF IT WERE EASY NOBODY WOULD BE FAT!
    NO EXCUSES JUST RESULTS!

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  14. #14
    Registered User jovinni's Avatar
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    The hardest part about training, for me, is trying to meet the diet requirements. Not being a real big eater, having to eat consistently throughout the day can be hard to manage. Hang in there, you'll do great!
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  15. #15
    Team AppNut drooks10's Avatar
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    Originally Posted by kdavidsonttm View Post
    Thinking of cutting my caloric intake back to 1500 calories per day. The volume of food at 1750 is high and I stay full most the time having trouble eating all the meals on the diet plan. I may wait until my schedule adjusts back to a normal time next week to see how it works then as I am always off when changing shifts like I am this week.

    1500 a day is very low, man! I got down to 1200 a day on my last cut for the last 2 weeks and was completely miserable. How much are you losing on your current caloric intake? If you are busting your butt in the gym, doing cardio, and only eating that much, you run the risk of eating up that muscle. Of course you know your body much better than I do, so experiment and see how it goes. I will be following and cheering you on!

    If you do cut to that low number of calories, MAKE SURE to get a good BCAA supplement to use. It will help preserve muscles. I recommend ScivationXtend (at least until Glutacene hits the market) throughout the day and AEN Intrabolic intra-workout (you may already be using this though during your workout). Sip on the Xtend throughout the day. Tastes so Good!
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  16. #16
    Let's attack the IRON journey2swole's Avatar
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    Monday morning I stepped on the scale when waking up and was 190.3 when I stepped on the scale today I was 185.2. I doubt this is all diet and could possibly be the lack of sleep I am experiencing this week due to my schedule. The good part is my measurements were the same with no loss except waist and hips.

    I don't want to run the risk of loosing any muscle - I have worked to hard for that lol

    Thanks for the advice drooks - I appreciate you and value your opinions here.
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  17. #17
    Let's attack the IRON journey2swole's Avatar
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    DAY 3 OP 70

    Today is my carb re-feed day with meal 6. I will be consuming this meal after I get home from work which will be around 4:30 AM I am really looking forward to returning to a normal schedule hopefully next week. I think it will really assist in the diet planning and workout routine as far as energy and compliance.

    MEAL 1 - 8 egg whites, 1 whole egg, 6.5 oz ruby red grapefruit, 12 almonds. (The diet plan also called for 1.33 cups steamed spinach but I could not get this down.)
    MEAL 2 - 1.75 Scoops Scivation Whey, 2 tbsp Flax Seed Oil
    MEAL 3 - 1.75 Scoops Scivation Whey
    MEAL 4 -
    MEAL 5 -
    MEAL 6 - 1.5 cups steamed green beans, 1\2 cup oatmeal, 6.5 oz ruby red grapefruit, 12 almonds, 2 tsp peanut butter, 8 oz sweat potato

    My Supplements:

    I will be mixing and sipping on an IntrAbolic drink while at work tonight on an empty stomach to get the BCAA advantage to ensure that any weight loss is not at the expense of muscle. (Thanks drooks)

    2 Meltdown
    6 NO-Beta pre-workout
    1.5 scoops CreaDyl pre-workout
    1 scoop IntrAbolic Intra workout
    3 CEE post workout
    1 scoop IntrAbolic sipped between meals 2 & 3 while at work.


    Workout - (Wednesday Back/Leg Day)

    Barbell Bent Over Row
    170 X 10
    170 X 10
    175 X 10
    175 X 10

    Wide Grip Lat Pulldown
    140 X 10
    140 X 10
    140 X 10
    140 X 10

    Low Row
    140 X 10
    140 X 10
    140 X 10
    140 X 10

    Rear Delt Cable Row
    Could not complete due to Cable Cross being tied up

    T Bar Row
    Could not complete as no free barbells after I did my Bent Over BB Rows

    Seated Calf Raises
    110 X 10
    110 X 10
    130 X 10
    130 X 10

    Leg Press
    230 X 10
    320 X 10
    320 X 10
    320 X 10

    Barbell Squats
    140 X 10
    140 X 10
    140 X 10
    140 X 10


    Cardio: Unable to complete cardio due to time and having to get showered and to work by 9:30 PM.

    WORKOUT NOTES: Actually not a bad workout, better than I expected today. I was exhausted after a day of dozing on and off for about 6 hours before finally getting frustrated and getting up. When I left home I was feeling tired and thinking "ok, this is a waste of time but maybe I can do 20 minutues of cardio." I took my NO-Beta washed down with 1.5 scoops CreaqDyl about 10 miles/minutes earlier than normal and by the time I got the the gym I was ready to tackle anything. I was frustrated by the huge crowd and the lack of equipment. I had to wait for just about every routine I did and never could get a barbell to get my T-Bar rows in or get to the cable cross to finish off my back routine. Also both the only leg extension and leg curl machines were serving as recliners most the evening. They had a large high school football team crowd there and they pretty much kept most the equipment tied up or congregated the entire time. I usually go to the Westport Road facility but tonight went to the Clarksville branch which is much smaller and much less equipment.

    Just finished my carb loading meal - as we say here in KY "I am as full as a tick"
    Last edited by kdavidsonttm; 01-21-2010 at 01:21 AM. Reason: I can't spell lol; updated meals
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  18. #18
    Let's attack the IRON journey2swole's Avatar
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    Originally Posted by castille View Post
    Subbin you!! Good luck Ken.
    Thanks castille - watching your progress as well. Keep up the great work and effort and thanks for the sub.
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  19. #19
    Team AppNut drooks10's Avatar
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    Ken, you are going to love that carb-load meal. I look forward to it every 18th meal! Haha. Its like a FEAST!

    Come on! Eat all that spinach!!!!! Haha. I got tired of it, too.

    Rock out that workout!
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  20. #20
    CPA'n Fitzwell's Avatar
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    Back AND legs, dang man IDk if i could do that
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  21. #21
    Let's attack the IRON journey2swole's Avatar
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    5:04 AM and finally home and ready to turn in for the night or day whichever you call it. lol It has been a long day and hopefully I will get some good sleep today before getting up and starting over. So far I have not been dissatisfied with my overall ability to stick to the plan I have set. I figure if I can do it this week then it will be easy on the weeks I have a normal schedule.

    I have two days left to workout this week before the weekend. I am ready to hit them both hard. Have a great day and good luck in all!!
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  22. #22
    Small veggie powerlifter. fitlover's Avatar
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    OMG. I'd never be able to work out back and legs on the same day.
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  23. #23
    Let's attack the IRON journey2swole's Avatar
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    I have been following the cut diet for the transformation contest and have been experiencing some really different things with my Type I diabetes. I have drastically cut my insulin requirement, which to me is a great thing. I have seen strong reductions in my blood sugar as well and some additional stabilization. I am anxious to see my next HbA1c level.

    The cut diet focuses on the consumption of low glycemic index carbohydrate sources such as fibrous carbs, sweet potato on carb loading days along with oatmeal. While there is much data concerning the benefits of following a diet with low glycemic food sources for people with diabetes there unfortunately is not much support from the medical community as a whole yet in so far as information regarding insulin requirement changes. I would hope this changes in the near future.

    This morning when I returned home from work I prepared my carb loading meal, which contained 123 grams of low glycemic carbohydrate. I measure my blood sugar and was at 107 mg/dl. When I input the carb count into my insulin pump the pump calculated my bolus requirement to be 29.7 units. I manually cut this amount back to 20.0 units and then consumed my meal. Two hours later my blood sugar was 24 mg/dl and I was experiencing hypoglycemia and treated with eight (8) glucose tablets that contain 4 grams of carbohydrate each along with 3 grams of sugar. I hate doing this as it totally cuts the effectiveness of the diet plan and my macronutrient count.

    I have looked at many diet plans over the years and never found one that I thought would be beneficial and healthy to a person with diabetes. The cut diet I believe is a good sound nutritional diet and I hope to see some great results from my use of it over the next ten weeks.

    If anyone on the forums has either type I or type II diabetes I would like to coordinate to compare information with what you do and how it impacts you on a daily basis. I would like to eventually assemble my findings to submit to my physician as well as the ADA. I believe that the results may hopefully lead to data that will help other people more closely control their diabetes and reduce or eliminate complications secondary to diabetes. You can either post here or PM me if you have anything to share or would like to coordinate our information and findings.
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  24. #24
    Let's attack the IRON journey2swole's Avatar
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    DAY 4 OP 70 NO WORKOUT TODAY - only got about 2 hours sleep today and physically exhausted.

    The days are going by quickly. I am absolutely loving this challenge and the intensity it brings. I cannot wait to see the results that 10 weeks of following this regiment will produce on me. It is really exciting to see so many other people involved and dedicating themselves to this challenge. It really helps to bring out the motivation in myself in seeing the dedication in others.

    MEAL 1 - 5 oz chicken breast grilled, 6.5 oz ruby red grapefruit, 12 almonds. 1 cup steamed broccoli, 1 tsp PB
    MEAL 2 - 5 oz KY bison grilled, 2 cups romaine lettuce, 1 tbsp tomato FF dressing, 12 almonds
    MEAL 3 - 5 oz grilled chicken breast, 1 cup steamed broccoli, 4 tsp almond butter
    MEAL 4 - 1.75 scoops whey protein, 2 tbsp Flax Seed Oil, 6.5 oz ruby red grapefruit
    MEAL 5 -
    MEAL 6 -
    Last edited by kdavidsonttm; 01-21-2010 at 08:25 PM.
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  25. #25
    Milk Muscles THEMANBEAST's Avatar
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    Goodluck on this!!!
    Now for those of you who dont know me, I am THEMANBEAST, your new hero, your party host, and most importantly, the most charismatic showman to ever enter your living rooms via a computer screen.
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  26. #26
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    Digging the enthusiasm, keep it up!
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  27. #27
    Let's attack the IRON journey2swole's Avatar
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    I seem to be stuck at four meals a day. Hope to get that up to 6 by next week and maintain that level.

    All overnight classes cancelled tonight so I am back home and going to go to bed and try to get up early AM and get my regular workout in. Have to be back at the office at 11:00 PM tomorrow night but that should be my last overnight shift for a while.

    manbeast - jovinni thanks for the posts and encouragement. Really looking forward to achieving some great things here, your support definitely helps to keep me on track and motivated.
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  28. #28
    Small veggie powerlifter. fitlover's Avatar
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    You'll do great, I'm sure

    Looking forward to progress pics!
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  29. #29
    Team AppNut drooks10's Avatar
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    Originally Posted by kdavidsonttm View Post
    DAY 4 OP 70 NO WORKOUT TODAY - only got about 2 hours sleep today and physically exhausted.

    The days are going by quickly. I am absolutely loving this challenge and the intensity it brings. I cannot wait to see the results that 10 weeks of following this regiment will produce on me. It is really exciting to see so many other people involved and dedicating themselves to this challenge. It really helps to bring out the motivation in myself in seeing the dedication in others.

    MEAL 1 - 5 oz chicken breast grilled, 6.5 oz ruby red grapefruit, 12 almonds. 1 cup steamed broccoli, 1 tsp PB
    MEAL 2 - 5 oz KY bison grilled, 2 cups romaine lettuce, 1 tbsp tomato FF dressing, 12 almonds
    MEAL 3 - 5 oz grilled chicken breast, 1 cup steamed broccoli, 4 tsp almond butter
    MEAL 4 - 1.75 scoops whey protein, 2 tbsp Flax Seed Oil, 6.5 oz ruby red grapefruit
    MEAL 5 -
    MEAL 6 -
    I love grapefruit! Have you had the carb-load meal yet? I look forward to every single one that I have! Like a little carb-party! Load everything down with splenda, too!
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  30. #30
    Milk Muscles THEMANBEAST's Avatar
    Join Date: Nov 2008
    Stats: 6'0", 275 lbs
    Posts: 4,110
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    THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000) THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000) THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000) THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000) THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000) THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000) THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000) THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000) THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000) THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000) THEMANBEAST has reached the pinnacle! Best possible rank! (+1000000)
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    Originally Posted by kdavidsonttm View Post
    I seem to be stuck at four meals a day. Hope to get that up to 6 by next week and maintain that level.

    All overnight classes cancelled tonight so I am back home and going to go to bed and try to get up early AM and get my regular workout in. Have to be back at the office at 11:00 PM tomorrow night but that should be my last overnight shift for a while.

    manbeast - jovinni thanks for the posts and encouragement. Really looking forward to achieving some great things here, your support definitely helps to keep me on track and motivated.
    Also, great job on your initial transformation! A complete change, great job! I just looked at your progress pictures, you should be proud.
    Now for those of you who dont know me, I am THEMANBEAST, your new hero, your party host, and most importantly, the most charismatic showman to ever enter your living rooms via a computer screen.
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