E_P_C goes APE for a 12 week Transformation Contest cut!

[E_P_C]

Just signed up for the Bodybuilding.com Transformation Contest so 12 weeks of insanity begins now!

I will be logging a New product from Athletic Edge Nutrition called APE while doing the contest.




Main Goal: To place Top 10 in the Transformation Contest

Other Goals: Get lean and cut


Supplements:

I will be using 2 capsules of APE (PWO)
PreSurge Unleashed- 1 scoop (PWO)
IntraXCell- 3 capsules (Morning)
Intrabolic- 1 scoop (Workout)
Omega 3 Fish Oil- 6g's a day
ON Gold Standard Whey
ON HydroBuilder
ON Casein


Diet:

Breakfast-
1 Cup of Liquid Egg Whites
2 Full Eggs
1/2 Cup of Oatmeal
1 scoop of ON Whey mixed with Water

Snack-
Banana
Almonds (28ct)

Lunch-
Spaghetti with Bison Meat

PreWO Snack-
Titan Protein Bar

PostWO Shake-
1 Scoop of ON HydroBuilder

Dinner-
Grilled Chicken with Brown Rice and Broccolli
1/2 Can of Albacore Tuna

Before Bed-
1 scoop of ON Casein


Total Breakdown: 2256 Calories, 240g Pro (42%), 213g Carbs (37%), 54g Fat (21%) I will be adjusting all these as necessary during the 12 weeks. I think this is enough to start so i will see.


Training Routine:

Monday-
Small Run
Back/Arms

Tuesday-
Chest/Shoulders

Wednesday-
Med Run
Legs/Abs

Thursday-
Off

Friday-
Full Body

Saturday-
I will be running 3 Marathons during the 12 weeks, on days i dont run i usually go hiking

Sunday-
Off


Again this will change with the addition of more cardio on the Elliptical machine later on in the 12 weeks



Weight:

168

BF%:

15-17?

Starting Picture:



Yeah the holidays did some serious damage




And here we go...............

[Blitz n destroy]

1st. Good luck bud. I'm taking my transformation pictures tonight. Needless to say...lots and lots of work to do.

[E_P_C]

1st. Good luck bud. I'm taking my transformation pictures tonight. Needless to say...lots and lots of work to do.

Yeah so much work to do, but so motivated to do it

Im getting excited just thinking about taking APE

[Blitz n destroy]

I got fat as hell. 12 weeks of consistency will be doing wonders for me. It's embarrassing, but I've gotta face the music and get some. I just looked at my last "progress" pictures where I thought I was fat...from 2008. I'm so much worse now. Time to fix that.

APE gives me boners. srs.

[awds]

layout of your diet and routine looks good. How the hell were you able to bulk while running training for marathons?
Although, I have to criticize you on hitting 3 major bodyparts in a row. In my opinion, your CNS will not recover fast enough will that much frequency, especially if you will be training at a high intensity. All in all, good luck in placing top 10.

[E_P_C]

I got fat as hell. 12 weeks of consistency will be doing wonders for me. It's embarrassing, but I've gotta face the music and get some. I just looked at my last "progress" pictures where I thought I was fat...from 2008. I'm so much worse now. Time to fix that.

APE gives me boners. srs.

yeah i just need to get my diet in check, im always good on cardio and training

made 22 meals last night to put in the fridge/freezer. no excuses this time

[E_P_C]

layout of your diet and routine looks good. How the hell were you able to bulk while running training for marathons?
Although, I have to criticize you on hitting 3 major bodyparts in a row. In my opinion, your CNS will not recover fast enough will that much frequency, especially if you will be training at a high intensity. All in all, good luck in placing top 10.

Just ate carbs all day. My runs are longer so its not really beneficial for fat burning

Yeah im just gonna have to see how it goes. I still have to schedule everything around school and work, so first week will be alot of trial and error for schedule and diet

[awds]

Just ate carbs all day. My runs are longer so its not really beneficial for fat burning

Yeah im just gonna have to see how it goes. I still have to schedule everything around school and work, so first week will be alot of trial and error for schedule and diet

I always liked long runs for fat loss. However, I can't run as much now with a bad lower back. I am still going to go on a cut, but I'll have to concentrate more on my diet. Have you considered combining some of your bodyparts; i.e chest\back, shoulders\arms, with some days off in between etc. I've cut down my lifting to 2-3 times a week, and overall feel a lot better. My strength is actually better with the extra recovery.

[E_P_C]

I always liked long runs for fat loss. However, I can't run as much now with a bad lower back. I am still going to go on a cut, but I'll have to concentrate more on my diet. Have you considered combining some of your bodyparts; i.e chest\back, shoulders\arms, with some days off in between etc. I've cut down my lifting to 2-3 times a week, and overall feel a lot better. My strength is actually better with the extra recovery.

I might go to Mon/Wed/Fri if it proves to be too much

My runs will be 5/10/20+ and then cardio sessions of 45 mins on the Elliptical on hill intervals

[DonMegaR]

Subbed

[E_P_C]

Just took first serving, here we go...

[TheReverend]

Subbed to watch competition. Negged for being inferior.

[E_P_C]

Subbed to watch competition. Negged for being inferior.

you mean superior


first workout done, thought my biceps were gonna explode

[ATHLETIC EDGE NUTRITION]

It's time to go APE, good luck.

[E_P_C]

Diet was perfect today and drank about 1.5 gallons of water

Workout:

Pullups-
1x30
14x5

Deadlifts- Tried for a new max
10x135
10x225
1x315
1x365
1x405
FAIL at 435- Had it past my knees just couldn't lock it out

Barbell Rows-
12x135
12x135
12x135
5x185
5x185

Towel Barbell Hammer Curls-
10x65
10x65
10x65

Chinups-
1x10
8x5


Cardio:

45 mins on the Elliptical on Hill Intervals


Overall Great day. Arms felt huge, great pump, even better than just PreSurge alone. Wasnt hungry or tired all day and focus was great. Looking forward to 12 weeks of this.


Motivation:



and

[JungleCat]

Alright, you have my attention with that last picture. Looking good man. Let's hit it hard for the new year and win this whole thing.

[E_P_C]

Alright, you have my attention with that last picture. Looking good man. Let's hit it hard for the new year and win this whole thing.

Thats the plan!

[E_P_C]

First Cardio done for the day- 20 mins on the Elliptical

I actually dreamed about doing Cardio last night, i am in the freakin zone right now

[Blitz n destroy]

APE has my dreams off the charts right now.

[E_P_C]

Diet perfect, feel great, focus is unreal, APE is gonna take me to another level. Haven't worked this hard since high school wrestling and the fat is just melting off my body.

Cardio:

A.M- 20 mins on the Elliptical on hill intervals
P.M- 45 mins on the Elliptical on hill intervals


Workout:

Went through a deck of cards alternating between pushups and dips. Completed all sets, feels good man

Barbell Shrugs-

12x185
12x185
12x185

Dumbbell Side Raises-

10x25
10x25
10x25

Leg Raises-

5 sets of 20 reps


Motivation:



and

[tinywrist]

Subbed man. Keep up the good work, I know you will.

[ThatOneBigKid]

Subbed. Good luck man!

[WarEeyore]

definitely in

considering ape for an add on to a mini cut coming up as it may have other benefits too

[E_P_C]

Subbed man. Keep up the good work, I know you will.

Subbed. Good luck man!

definitely in

considering ape for an add on to a mini cut coming up as it may have other benefits too

Thanks for subbing

[Blitz n destroy]

Please post exclusively Laura Michelle Prestin from now on. kthnxbye

[slammindesi]

IN!

Will be checking to see how much APE helps with you with you're transformation, good luck! I'll be starting a couple of weeks and expect APE to help me redefine my physique, hope I get the results that I'm hoping for (realistic nothing wild) mostly increase in muscle and get rid of belly fat along with an intense workout routine.


Blitz n Destroy here's for you:



hope you didn't mind that I posted this E_P_C

BTW I know its a little early to tell but notice anything? I'm just really psyched about this product with all that tends to do..

[E_P_C]

Please post exclusively Laura Michelle Prestin from now on. kthnxbye

you are complaining about marisa miller and jamie eason

bertstare.jpg

IN!

Will be checking to see how much APE helps with you with you're transformation, good luck! I'll be starting a couple of weeks and expect APE to help me redefine my physique, hope I get the results that I'm hoping for (realistic nothing wild) mostly increase in muscle and get rid of belly fat along with an intense workout routine.


Blitz n Destroy here's for you:



hope you didn't mind that I posted this E_P_C

BTW I know its a little early to tell but notice anything? I'm just really psyched about this product with all that tends to do..

dont mind at all

thanks for subbing

[E_P_C]

I barely have the energy to type this post up, that is how hard i am pushing myself. With about 20 mins left on the second cardio session i wanted to quit, lay on the floor, and curl up into a ball, but i kept going. Somehow i found the energy to keep going and stay focused. I can honestly look in the mirror the last two days and know that i pushed myself till i had nothing left in the tank. Thats what it is all about really, not $25k, not a bunch of supps, just being able to look in the mirror after 12 weeks and knowing that i gave absolutely everything i had, every day, and for once i can truely be happy with my body no matter what place i finish in. Go APE or go home

No workout today. Next 2 days will be light upper body and alot of ice/stretching for my legs, then a marathon saturday morning. I am interested to see how that goes after 5 days of APE


Cardio:

A.M- 20 mins on the Elliptical on hill intervals
P.M- 45 mins on the Elliptical on hill intervals

Motivation:



and for Blitz

[Blitz n destroy]

motherofgod.jpg


be back in 10 minutes...

[E_P_C]

motherofgod.jpg


be back in 10 minutes...

the video is better than the picture