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.
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
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.