2011 Bodybuilding.com Transformation S.N.O

[MONGO260]

Hello my name is Jeremy. I am 6'2" and my start weight is 258lbs. I am looking to drop around 30-40lbs in the next 12 weeks. I have been lifting since High School. But have struggled with my diet. I have used just about every supplement out there. For the next 12 weeks I won't be taking any supplements except for 100% Whey protien and multi-vitamins.

Over the next 12 weeks I will be doing my best to share my Diet and workout plan. To all the others in the Bodybuilding.com transformation Good luck and I we can all help each other suceed.

[MONGO260]

So when I woke up this morning. I decided to start new. So I made my way to the kitchen and made some breakfast. My workout for today is legs. My wife bought me a 110lbs set for my birthday. And I have a Wieder Max home gym. Between the two I should be able to get it done.

Meal#1
1 Cup Oatmeal
2 Egg whites/2 Whole Eggs

Meal#2
3tbsp Almond butter
2 Wheat Bread
1 lrg Banana

Meal#3
4oz Stemed Chicken breast
1 Cup Carrots
1 Cup Rice
0.5 tbsp of Olive oil

Meal#4
Pre-Workout
EAS 100% Whey Protien

Meal#5
Post-Workout
EAS 100% Whey Protien

Meal#6
4oz Grilled Chicken
1 Cup Rice
0.5 tbsp of Olive oil

Work Out

Warm Up: 10mins on treadmill

Squat 80x12, 90x12, 100x12

Leg Press 240x12, 240x12, 240x12 (240lbs is the max on my home gym)

Calf raises 240x12, 240x12, 240x12

Leg Ext 80x12, 80x12, 90x12

Leg Curls 80x12, 80x12, 80x12

So this is day one. Feeling good. Diet is going to be my weapon so only clean foods and great workouts.

[gtrplyr175]

You might want to breakdown your macro's/cal's - people are more interested in those than your exact diet.

Good luck. Diet is key.

[MONGO260]

You might want to breakdown your macro's/cal's - people are more interested in those than your exact diet.

Good luck. Diet is key.

I will do that. Thanks for the tip.

[MONGO260]

Well its day 2 and going pretty good. I feel like I have learned from my mistakes in the past and moving forward. Of course its only day 2. I still feel like this go around is different. Not much changed in the ole diet. In fact you will probably get bored reading about it all this week.

Meal #1

1Cup of Oat meal: 19g protein/81g carbs/7.5g fat
4 Egg Whites: 14.4g protein/0g carbs/0.2g fat
2Whole Eggs: 12.6g protein/0.8g carbs/10g fat

Meal #2

2 tbsp Peanut Butter: 14g protein/7g carbs/16g fat
2 Wheat Bread: 8g protein/46g carbs/4g fat
1 Lrg Banana: 1g protein/27g carbs/0.4g fat

Meal #3

4oz Steamed Chicken Breast: 35g protein/0g carbs/4g fat
1 Cup Brown Rice: 10g protein/90g carbs/3.6g fat
1 Cup Broccoli: 3g protein/11g carbs/0.5g fat
0.5 tbsp Olive Oil: 0g protein/0g carbs/7g fat

Meal #4

4oz Salmon: 22g protein/0g carbs/12.3g fat
12-13oz Sweet Potato: 7g protein/75g carbs/0.7g fat

Meal #5

Pre-Workout
Whey Protein: 22g protein/1g carbs/0g fat

Meal # 6

Post-Workout
Whey Protein: 22g protein/1g carbs/0g fat

Todys Workout: Chest/Tri's

Warm up: Treadmill 10mins

BB Bench Press: 80x12, 80x12, 90x12

Incline BB Bench: 80x12, 80x12, 100x12

Cable Cross Overs: 70x12, 70x12, 80x12

Triceps Overhead Extensions: 70x12, 80x12, 90x12

Dips: Body weight 3 Sets of 12

As soon as I can buy some 45lbs plates. This is all I got. And I need a bench. Still something is better then nothing.

[gtrplyr175]

Well its day 2 and going pretty good. I feel like I have learned from my mistakes in the past and moving forward. Of course its only day 2. I still feel like this go around is different. Not much changed in the ole diet. In fact you will probably get bored reading about it all this week.

Meal #1

1Cup of Oat meal: 19g protein/81g carbs/7.5g fat
4 Egg Whites: 14.4g protein/0g carbs/0.2g fat
2Whole Eggs: 12.6g protein/0.8g carbs/10g fat

Meal #2

2 tbsp Peanut Butter: 14g protein/7g carbs/16g fat
2 Wheat Bread: 8g protein/46g carbs/4g fat
1 Lrg Banana: 1g protein/27g carbs/0.4g fat

Meal #3

4oz Steamed Chicken Breast: 35g protein/0g carbs/4g fat
1 Cup Brown Rice: 10g protein/90g carbs/3.6g fat
1 Cup Broccoli: 3g protein/11g carbs/0.5g fat
0.5 tbsp Olive Oil: 0g protein/0g carbs/7g fat

Meal #4

4oz Salmon: 22g protein/0g carbs/12.3g fat
12-13oz Sweet Potato: 7g protein/75g carbs/0.7g fat

Meal #5

Pre-Workout
Whey Protein: 22g protein/1g carbs/0g fat

Meal # 6

Post-Workout
Whey Protein: 22g protein/1g carbs/0g fat

Todys Workout: Chest/Tri's

Warm up: Treadmill 10mins

BB Bench Press: 80x12, 80x12, 90x12

Incline BB Bench: 80x12, 80x12, 100x12

Cable Cross Overs: 70x12, 70x12, 80x12

Triceps Overhead Extensions: 70x12, 80x12, 90x12

Dips: Body weight 3 Sets of 12

As soon as I can buy some 45lbs plates. This is all I got. And I need a bench. Still something is better then nothing.

'nother hint: give a grand total of your macros. Typically the experts glance at threads like yours and keep moving if it isn't a quick snapshot (daily macro intake & daily cals - totals).

[MONGO260]

Day 3 and it's snowing out side. There saying it will dump around 6-12 inches. Where I live thats like three feet. Today is a simple day not much going on. Today is cardio day. I'm feeling like a machine. Tons of energy and strength. If only today was a lifting day. Good news is there is a tomorrow.


Total for the day 190g Protein/271.8g Carbs/62.2g Fat


Meal #1

1Cup of Oat meal: 19g protein/81g carbs/7.5g fat
4 Egg Whites: 14.4g protein/0g carbs/0.2g fat
2Whole Eggs: 12.6g protein/0.8g carbs/10g fat

Meal #2

2 tbsp Peanut Butter: 14g protein/7g carbs/16g fat
2 Wheat Bread: 8g protein/46g carbs/4g fat
1 Lrg Banana: 1g protein/27g carbs/0.4g fat

Meal #3

4oz Steamed Chicken Breast: 35g protein/0g carbs/4g fat
1 Cup Brown Rice: 10g protein/90g carbs/3.6g fat
1 Cup Broccoli: 3g protein/11g carbs/0.5g fat
0.5 tbsp Olive Oil: 0g protein/0g carbs/7g fat

Meal #4

4oz Salmon: 22g protein/0g carbs/12.3g fat
12-13oz Sweet Potato: 7g protein/75g carbs/0.7g fat

Meal #5

Pre-Workout
Whey Protein: 22g protein/1g carbs/0g fat

Cardio:

20 mins Treadmill @ 5.5mhp

[MONGO260]

Well after Being of for the last 2 month to take care of my wife and son. I had to return back to work. It was a challenge trying to figure out an eating schedule since I work a 12 hour night shift. I think I have done it. Maybe. It was a good return to work and I see big changes coming soon. Stepped on the scale this morning and my weight for the start of week 2 is 253lbs. Diet will remain the same for at least this week.

Total for the day 190g Protein/271.8g Carbs/62.2g Fat


Meal #1

1Cup of Oat meal: 19g protein/81g carbs/7.5g fat
4 Egg Whites: 14.4g protein/0g carbs/0.2g fat
2Whole Eggs: 12.6g protein/0.8g carbs/10g fat

Meal #2

2 tbsp Peanut Butter: 14g protein/7g carbs/16g fat
2 Wheat Bread: 8g protein/46g carbs/4g fat
1 Lrg Banana: 1g protein/27g carbs/0.4g fat

Meal #3

4oz Steamed Chicken Breast: 35g protein/0g carbs/4g fat
1 Cup Brown Rice: 10g protein/90g carbs/3.6g fat
1 Cup Broccoli: 3g protein/11g carbs/0.5g fat
0.5 tbsp Olive Oil: 0g protein/0g carbs/7g fat

Meal #4

4oz Salmon: 22g protein/0g carbs/12.3g fat
12-13oz Sweet Potato: 7g protein/75g carbs/0.7g fat

Meal #5

Pre-Workout
Whey Protein: 22g protein/1g carbs/0g fat

I really have no workouts to report. When my work week comes around. Its really tuff to get even the littlest workout in. Sleep is important. But sometimes I am able to workout at work if I do you guys will be the first to know.

Start Weight: 258lbs

Week #1: 253lbs

[MONGO260]

Not much different. Diet still the same. Going to have to kill it hard in a four day period. So my schedule will go something like this.

Sunday: Legs
Monday: Chest/Tri's
Tuesday: Back
Wednesday:Shoulders/Bi's
Thursday: Cardio
Friday:Off. (But thinking of doing some cardio)
Saturday: Off

Total for the day 190g Protein/271.8g Carbs/62.2g Fat


Meal #1

1Cup of Oat meal: 19g protein/81g carbs/7.5g fat
4 Egg Whites: 14.4g protein/0g carbs/0.2g fat
2Whole Eggs: 12.6g protein/0.8g carbs/10g fat

Meal #2

2 tbsp Peanut Butter: 14g protein/7g carbs/16g fat
2 Wheat Bread: 8g protein/46g carbs/4g fat
1 Lrg Banana: 1g protein/27g carbs/0.4g fat

Meal #3

4oz Steamed Chicken Breast: 35g protein/0g carbs/4g fat
1 Cup Brown Rice: 10g protein/90g carbs/3.6g fat
1 Cup Broccoli: 3g protein/11g carbs/0.5g fat
0.5 tbsp Olive Oil: 0g protein/0g carbs/7g fat

Meal #4

4oz Salmon: 22g protein/0g carbs/12.3g fat
12-13oz Sweet Potato: 7g protein/75g carbs/0.7g fat

Meal #5

Pre-Workout
Whey Protein: 22g protein/1g carbs/0g fat

I have been using the workout tracker in my body space so you can check out my workout there. At least for today. Got to spend time with the fam.

[MONGO260]

Well woke up this morning and my head was killing me. So I took it easy today. Then something told me to stop making excuses and work. So I did some cardio and man did it feel good. Diet is going good. Eating clean and consistent. Going to work tonight. Then in the morning a quick run before bed. Hoping to step on that scale Saturday to see some more results.

[MONGO260]

My diet is still going strong. I have had some slip ups but nothing that would get me off track. It's amazing how much energy I have now. I use to drag during a 12 hour shift. Now they seems to fly bye. I really feel like eating clean foods has help with that. And just staying consistent. Heading into my days off. Looking to hit it hard. Stepped o the scale today 250lbs. All I have to say is awesome.

Start Weight: 258lbs

Week #1: 253lbs
Week #2: 250lbs

[MONGO260]

So I'm coming to the end of week three. This week has been crazy. Dealing with work and being sick not getting to put the time in working out. But, I will say the ole diet is going good. At the end of next week I will be updating with some week four progress pics.

Start Weight: 258lbs

Week #1: 253lbs
Week #2: 250lbs
Week #3: 248lbs

[MONGO260]

So week four has been a little crazy. I have been sick most of the week so working out has been close to zero. My diet has been nothing but fluids and chicken soup. Stepped on the scale this morning to see how I was fairing in this time of sickness. 246lbs. I will be taking some update photos on Sunday. I'm sure I will see an improvement from the begining photos.

[MONGO260]

One week ends and another begins. Looking to the future and the path is long and hard. But when I focus to just the end of the bend I know in my heart I will turn it. Looking to forge a championship path of greatness.

Todays workout: Chest and Tri's

Diet: Same as the last four weeks.

Total for the day 190g Protein/271.8g Carbs/62.2g Fat


Meal #1

1Cup of Oat meal: 19g protein/81g carbs/7.5g fat
4 Egg Whites: 14.4g protein/0g carbs/0.2g fat
2Whole Eggs: 12.6g protein/0.8g carbs/10g fat

Meal #2

2 tbsp Peanut Butter: 14g protein/7g carbs/16g fat
2 Wheat Bread: 8g protein/46g carbs/4g fat
1 Lrg Banana: 1g protein/27g carbs/0.4g fat

Meal #3

4oz Steamed Chicken Breast: 35g protein/0g carbs/4g fat
1 Cup Brown Rice: 10g protein/90g carbs/3.6g fat
1 Cup Broccoli: 3g protein/11g carbs/0.5g fat
0.5 tbsp Olive Oil: 0g protein/0g carbs/7g fat

Meal #4

4oz Salmon: 22g protein/0g carbs/12.3g fat
12-13oz Sweet Potato: 7g protein/75g carbs/0.7g fat

Meal #5

Pre-Workout
Whey Protein: 22g protein/1g carbs/0g fat

As far as my diet goes week 4 was difficult there were days that I didn't do so well. This weeks goal is to just do what we do. Pick ours selfs up and move forward.

Start Weight: 258lbs

Week #1: 253lbs
Week #2: 250lbs
Week #3: 248lbs
Week #4: 246lbs

[MONGO260]

So its been awhile since mt last post. Still moving forward. Had a brief 3-4 day of not working out but back on track. Getting cardio in. Lifting but only what I have at home. Nothing impressive. But I feel I can turn anything into a positive. Week #5 was off and on with the diet. But I'm still on track with my goal.

Start Weight: 258lbs

Week #1: 253lbs
Week #2: 250lbs
Week #3: 248lbs
Week #4: 246lbs
Week #5: 246lbs
Week #6: 242lbs