I am participating in the BB.com 2011 Transformation Contest...This is my journal for it.
Starting Date: 1/2/11
Ending Date: 3/20/11
Goal:
Lose 20lbs. over the next 12 weeks (~1.66lb/week of fat loss)
Stats and Pics:
The pics above are not my "offical" contest pics. Those are located on my BodySpace profile.
Schedule:
This is a rough estimate because of everything that goes on.
M: Lift
T: YRG (Optional) and Gi BJJ
W: Lift
Th: YRG (Optional) and MMA/No GI BJJ
F: Lift
S: YRG (Optional) and/or BJJ (Optional)
Su: Rest
BJJ = Brazilian Jiu-jitsu
MMA = Mixed Martial Arts
YRG = Yoga for Regular Guys
Lifting is mostly body weight and kettlebells.
I am a four stripe blue belt in Brazilian Jiu-jitsu and try and train it two to three times a week. I may be doing this more with a tournament coming up and my instructors want me to be testing for purple belt in the near future.
Diet:
I am following Scivation's "The Diet Solution" eBook.
Supplements:
-Xtend
-Whey
-Fish Oil
-Joint Stuff
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01-02-2011, 01:57 PM #1
2011 Bodybuilding.com Transformation Contest Journal
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01-02-2011, 07:22 PM #2
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01-03-2011, 06:33 PM #3
2 January 2011
Basics
Hours of Sleep: 8
DOMS: None
Training
Workout Type: Yoga
Energy Pre-Workout: Okay
Exercise:
YRG - 20 Minute Workout
Workout Length: 30 Minutes
Energy In Workout: Good
Notes: I put off doing this workout all day but felt great after doing it. I just need to remember that next time and get it done earlier in the day.
Extra Stuff
-Full Body Foam Rolling
Supplements
6 MaxGXL Caps
2 Fish Oil Caps
2 Joint Caps
Diet
I ate according to "The New Diet Solution" eBook. In the future, I will only throw stuff in this section if there are changes to my diet or I cheat (which hopefully won't be a lot).
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01-03-2011, 06:34 PM #4
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01-03-2011, 07:02 PM #5
3 Monday 2011
Basics
Hours of Sleep: 5
DOMS: None
Training
Workout Type: Lifting
Energy Pre-Workout:
Exercise:
Kettleburn 2.0, Phase 1, Workout A
Workout Length: 55 Minutes
Energy In Workout: Good
Notes: Oof. I got my ass kicked today. For more information about the "Kettleburn 2.0" program, go here:
http://kettlebellburn.com/
Extra Stuff
-Full Body Foam Rolling
Supplements
6 MaxGXL Caps
3 Fish Oil Caps
2 Joint Caps
Random Thoughts
Two days in a row of clean eating. Nice way to start the year.
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01-04-2011, 08:32 PM #6
4 January 2011
Basics
Hours of Sleep: 5
DOMS: Hamstrings
Training
Workout Type: Gi BJJ Class
Energy Pre-Workout: Good
Exercise:
Gi BJJ Class - 60 Minutes
Workout Length: 60 Minutes
Energy In Workout: Good
Notes: I didn't get a chance to roll after practice tonight. I forgot a change of clothes and had to drive a half hour home to get them and then get to work on time, boo. Anyways, we worked spider guard sweeps and subs tonight.
Supplements
6 MaxGXL Caps
3 Fish Oil Caps
2 Joint Caps
Diet
I kept track of my calories and macros today on fitday.com and it came like this:
2,301/112.0/102.7/218.8
Protein should be a little higher but other than that I was pleased.
Random Thoughts
I wanted to get a YRG workout in today but my hamstrings were too destroyed from yesterdays workout. Hopefully they are better tomorrow!
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01-06-2011, 09:28 AM #7
5 January 2011
Basics
Hours of Sleep: 5
DOMS: Hamstrings
Training
Workout Type: Lifting
Energy Pre-Workout: Good
Exercise:
Full Body Foam Rolling
Kettleburn 2.0, Phase 1, Workout B
Full Body Stretching: 10 Minutes
Workout Length: 1 Hour
Energy In Workout: Good
Notes: My hamstrings felt like shot going into this workout but they loosened up over time. Hopefully they feel better tomorrow!
Supplements
3 MaxGXL Caps
3 Fish Oil Caps
2 Joint Caps
Diet
I need to order some Muscle Milk Light today or tomorrow. I was busy running all day at work and only got two meals in before 6 PM. Then got lazy at night and ate some chips and crackers at home with a beer. Oops. Didn't go crazy with cheating but felt like a turd after it.
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01-07-2011, 10:45 AM #8
6 January 2011
Basics
Hours of Sleep: 10
DOMS: Hamstrings
Training
Workout Type: YRG
Energy Pre-Workout: Good
Exercise:
YRG - 20 Minute Workout
Workout Length: 30 Minutes
Energy In Workout: Great
Notes: My hammies were still a little tight but the yoga definitely helped loosen them up. Felt great after this workout!
Supplements
6 MaxGXL Caps
3 Fish Oil Caps
2 Joint Caps
Random Thoughts
I didn't make it to MMA/BJJ tonight. I went and watched two of my friends kids wrestling meet. Both boys killed their opponents, so it was a worthwhile trip!
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01-09-2011, 07:11 AM #9
7 January 2011
Basics
Hours of Sleep: 6
DOMS: None
Training Session 1
Workout Type: Gi BJJ Training
Energy Pre-Workout: Good
Exercise:
Gi BJJ Open Training
Workout Length: 1 Hour
Energy In Workout: Good
Notes: -
Training Session 2
Workout Type: Lifting
Energy Pre-Workout: Good
Exercise:
Kettleburn 2.0, Phase 1, Session A
Workout Length: 1 Hour
Energy In Workout: Good
Notes: I worked out with a buddy tonight and think I'm going to try and get him to do this more often with me. Beats suffering alone, haha.
Supplements
6 MaxGXL Caps
3 Fish Oil Caps
2 Joint Caps
Diet
I didn't get meal #5 in today.
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01-18-2011, 12:53 PM #10
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