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  1. #1
    O-Qua Tangin Wann TheReverend's Avatar
    Join Date: Apr 2009
    Location: Orange Park, Florida, United States
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    TheReverend's 12wk Transformation Log 2012

    This is my first ever log so can't promise the best quality but I'm here to use to it to keep me motivated and accountable through this 12 weeks.

    Anywhere here we go, starting yesterday:







    ^ Dat 39" waist...

    Goals:

    Maintain as much muscle as possible and cut to below 10% bf in 12 weeks and win BB.com 12 week transformation contest.

    Methods:

    Intermittent fasting
    Maintain weight lifting intensity
    Add post work out cardio
    Eat cleaner and reduce carbs

    Supplements:

    Caffeine pill in the AM
    White Flood preworkout
    Whey and creatine post workout
    ...Take a multi and keep lifting heavy
    GABA before bed
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  2. #2
    O-Qua Tangin Wann TheReverend's Avatar
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    Started yesterday so will recap Monday:

    Caffeine pill in the morning
    Turkey sandwich to break fast at 12
    2 servings of white flood

    Chest workout:

    Have to go lighter due to upper right chest/right trap/right shoulder injury)

    Flat bench 5x5 (135, 185, 205, 225, 245)
    Guillotine press 5x5 (135, 155, 175, 185, 205)
    DB flies 3x10 w/30s
    Cable flies 3x12 40, 50, 60
    Pec dec 3x15 80, 95, 110

    Post workout shake, 2 scoops of whey + tblspn creatine

    Post workout cardio: 3 mile walk + 1 mile run

    Dinner:

    9 oz chicken and 2 servings broccoli prepped in 1 tblspn olive oil with 1 serving brown rice and soy sauce, and cup of simply smart protein fortified milk.
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  3. #3
    O-Qua Tangin Wann TheReverend's Avatar
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    Tuesday:

    Caffeine pill in the morning
    Turkey sandwich to break fast at 12
    2 servings of white flood

    Back workout:

    Lat pulldowns 5x5 (120, 140, 160, 180, 200)
    Rows 5x5 (120, 140, 160, 180, 200)
    Bent over rows 3x10 115
    Straight bar curls 3x10 (50, 60, 70)
    Sumo deadlifts 4x5 (135, 185, 225, 275)
    1 set incline situps x50

    Post workout shake, 2 scoops of whey + tblspn creatine

    Post workout cardio: 3 mile walk + 1 mile run

    Planned dinner:

    9 oz shredded chicken with marinara and fat free mozzarella with 1 serving of brown rice.
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  4. #4
    O-Qua Tangin Wann TheReverend's Avatar
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    ^ Aware that calorie deficit is overboard.

    Also notable: Have bad permanent knee injury so squatting heavy and heavy regular deadlifts aren't practical options Will work around as possible.
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  5. #5
    O-Qua Tangin Wann TheReverend's Avatar
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    Daily motivation:

    www.PatrickTurley.org

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  6. #6
    Registered User E_P_C's Avatar
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    Subbed


    Do you even eat?
    |~| EXTREME PULL UPS CREW |~|

    2014 RAW PR's: Squat 365x1 | Paused Bench 275x1 | Deadlift 515x1 | OH Press 205x1

    Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161934133
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  7. #7
    Registered User N0Excuses's Avatar
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    There's a contest going on for 12 weeks? Details?

    Nice journal!
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  8. #8
    O-Qua Tangin Wann TheReverend's Avatar
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    Originally Posted by E_P_C View Post
    Subbed


    Do you even eat?
    I'm on dat dere lbeezle auschwitz diet.

    Originally Posted by N0Excuses View Post
    There's a contest going on for 12 weeks? Details?

    Nice journal!
    Thanks.

    http://www.bodybuilding.com/fun/100K...e-landing.html
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  9. #9
    Cutting!!! ajw1982's Avatar
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    Just seen this... interesting. Subbed. Looks like there's potential for some good results as you've got some mass to cut back to.

    I'm also logging my leangains cut... love IF! Keep it up and looking forward to seeing results after 12 weeks (my planned end of cut is also 12 weeks around end of March)!
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  10. #10
    Registered User E_P_C's Avatar
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    you havent posted today so im assuming you passed out on the treadmill?
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  11. #11
    O-Qua Tangin Wann TheReverend's Avatar
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    Wednesday:

    Caffeine pill in the AM
    Turkey sandwich to break IF at noon

    Shake, 2 scoops of whey + tblspn creatine

    Should've done shoulders in gym today, but skipped it to give my shoulder/chest pain some time to heal. Three mile walk instead. Body's also ridiculously sore from chest/back so that's a big positive.

    Dinner:

    9 oz shredded chicken, broccoli, egg whites and 1 serving of brown rice with soy sauce for ghetto meat heavy chicken fried rice.

    Tomorrow is legs :/
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  12. #12
    Cutting!!! ajw1982's Avatar
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    Originally Posted by TheReverend View Post
    Wednesday:
    Dinner:

    9 oz shredded chicken, broccoli, egg whites and 1 serving of brown rice with soy sauce for ghetto meat heavy chicken fried rice.
    Nice! Meat heavy meals are the way forward! Cook for my family and have a separate pot on the go full of meat to add to my meals
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  13. #13
    O-Qua Tangin Wann TheReverend's Avatar
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    Originally Posted by ajw1982 View Post
    Nice! Meat heavy meals are the way forward! Cook for my family and have a separate pot on the go full of meat to add to my meals
    I cut and weigh and prep 10-15 lbs of chicken every 2-3 weeks to make it easier.
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  14. #14
    O-Qua Tangin Wann TheReverend's Avatar
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    Hungry! The good news is only 1.25 hours until I can break my IF.

    Gonna go on a short fasted cardio walk to take my mind off it while being productive.

    Daily motivation:



    (^ butts are legit, right? Don't want to get banned in my own log thread lol)
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  15. #15
    Registered User E_P_C's Avatar
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    ^^^ groce


    you jelly i get to carb load the next 2 days
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  16. #16
    O-Qua Tangin Wann TheReverend's Avatar
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    Originally Posted by E_P_C View Post
    ^^^ groce


    you jelly i get to carb load the next 2 days
    I don't get jealous of 2nd place








































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  17. #17
    O-Qua Tangin Wann TheReverend's Avatar
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    Thursday:

    Caffeine Pill in the AM
    2+ miles of fasted cardio walking

    Break IF with turkey sandwich... parkay'ed the bread and toasted to provide a sense of "new" to it haha

    2 scoops of White Flood preworkout

    Legs:

    Squats 5x5 (only 3 on last set as left knee gave sharp pain)
    Lunges 3x10
    Calf raises 3x10
    Leg extensions 3x15
    Weighted incline situps 2x15 1x20
    2.5 more miles walk, 1 mile run

    Post workout shake, 2 scoops whey and 1 tblspn creatine

    Now: 1 scoop whey, 1/2 serving natty PB sludge snack

    Planned dinner:

    9 oz chicken, 1 serving broccoli and quinoa
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  18. #18
    Registered User E_P_C's Avatar
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    Originally Posted by TheReverend View Post
    Thursday:

    Caffeine Pill in the AM
    2+ miles of fasted cardio walking

    Break IF with turkey sandwich... parkay'ed the bread and toasted to provide a sense of "new" to it haha

    2 scoops of White Flood preworkout

    Legs:

    Squats 5x5 (only 3 on last set as left knee gave sharp pain)
    Lunges 3x10
    Calf raises 3x10
    Leg extensions 3x15
    Weighted incline situps 2x15 1x20
    2.5 more miles walk, 1 mile run

    Post workout shake, 2 scoops whey and 1 tblspn creatine

    Now: 1 scoop whey, 1/2 serving natty PB sludge snack

    Planned dinner:

    9 oz chicken, 1 serving broccoli and quinoa
    you planning on sticking with the creatine the entire 12 weeks?
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    2014 RAW PR's: Squat 365x1 | Paused Bench 275x1 | Deadlift 515x1 | OH Press 205x1

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  19. #19
    O-Qua Tangin Wann TheReverend's Avatar
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    Originally Posted by E_P_C View Post
    you planning on sticking with the creatine the entire 12 weeks?
    Prob stop the last month or so.

    Speaking of... thread lurkers looking for motivation, follow this guy's log too ^

    http://forum.bodybuilding.com/showth...hp?t=141021351
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  20. #20
    Registered User Archaic2021's Avatar
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    Nice


    I got an eye on you. Started my log today.
    **DIRTY SOUTH CREW**
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    My workout log
    http://forum.bodybuilding.com/showthread.php?t=162159741&p=1250298961#post1250298961
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  21. #21
    O-Qua Tangin Wann TheReverend's Avatar
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    Originally Posted by Archaic2021 View Post
    Nice


    I got an eye on you. Started my log today.
    Thanks brah, will rep on RC.
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  22. #22
    O-Qua Tangin Wann TheReverend's Avatar
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    Friday:

    Sup bros. Feeling a lot better today. Broke my IF with a lean ground beef taco with some onions and salsa on a low carb tortilla.

    Plan for rest of day -

    Arms:

    Straight bar Curls 5x5
    Close grip bench 5x5
    Preacher curls 3x10
    Skull crushes 3x10
    Concentration curls and forearms 3x12

    Superset-
    Pushdowns 3x15
    Machine curls 3x15

    Post workout shake of 2 scoops whey and 1 serving creatine

    Go for a 3-4 mile walk while writing

    Dinner: Who the hell knows, will be at GFs. Believe she's cooking turkey meatballs and some other good healthy stuff. May also get a little extra cardio in
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  23. #23
    O-Qua Tangin Wann TheReverend's Avatar
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    ^ Turkey meatballs, sweet and sour shredded chicken, whole wheat pasta, spaghetti squash

    Today:

    5 mile walk fasted cardio in the AM
    Broke IF with turkey sandwich on some high protein low carb pita bread she had
    Having protein shake now (spoiled self with a scoop of natty PB in it)

    Planned dinner:

    Fajita shredded chicken with onion and peppers and low carb tortillas.

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  24. #24
    O-Qua Tangin Wann TheReverend's Avatar
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    Sunday:

    NFL playoffs. Chillin and eatin

    Daily Motivation:



    Go Broncos
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  25. #25
    Registered Bro Kickerof09's Avatar
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    Subbed for this!
    Looks great in here so far. Definitely have a good base to cut down to!
    Your cutting program is similar to mine
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  26. #26
    O-Qua Tangin Wann TheReverend's Avatar
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  27. #27
    Registered User E_P_C's Avatar
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    Keep it up man 2nd place awaits you
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  28. #28
    O-Qua Tangin Wann TheReverend's Avatar
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    **** **** **** **** **** **** **** **** ****

    Chest/shoulder/trap injury was feeling way better today. Was already looking forward to my first shoulders workout in a month. Then, went ahead and pushed it too far on flat bench today thinking I was all better and now it hurts doing anything. Because I'm an idiot.

    Oh well. Can persevere. Will heal up fine and be cautious.

    Broke IF early today (10 am instead of 12). Had to get the gym over with early so Id have time to prep and be at a 130 appt. Had I known I'd blow my shoulder out, I wouldve waited haha!

    Also, last night wasn't as bad as I expected. 3 beers and a ton of food, but mostly chicken (*3 hotdogs though)

    Monday:

    Lean ground beef with organic taco mix in a low carb tortilla with salsa.
    2 scoop whey and creatine shake.

    Will walk/run after appt.

    Planned dinner: Shredded chicken fajitas in low carb tortilla.
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  29. #29
    O-Qua Tangin Wann TheReverend's Avatar
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    Bad news, good news, bad news, good news.

    Bad news: Shoulder hurts like hellllllllllllllllllllllllllll

    Good news: It's an isolated sharp pain and I've found ways to stretch and massage it

    Bad news: Im not sure if I'm stretching and massaging it or tearing it away lol

    Good news: I've made so much progress over the last week it don't even matta

    Well, it's been over a week and my results are killin it so far. Especially when you consider the only supplement I'm taking is just a preworkout "White Flood". Was considering posting pics, but think it'll be cooler if I do them every 3 weeks or quarter of the contest and show some dramatic results, so will post updated pics and stats in 2 weeks.

    As for now...

    Tuesday:

    Upping my cals a bit so had sweet and sour chicken (healthy version) with spaghetti squash and some GB casserole made with fat free cream of mushroom and no crunchies.

    Was able to do a full back workout:

    Preworkout 2 scoops of white flood

    Lat pulldowns (chin grip... wide grip hurt my shoulder) 5x120, 5x140, 5x160, 5x180, 5x200, 5x220, 5x240
    Machine rows 5x5
    Sumo Deadlifts 135x5, 135x5, 185x5, 225x5, 275x1 (pathetic in comparison, I know)
    EZ bar curls 3x10 (60,70, 80)
    Incline situps 1 x 51

    Post workout shake 2 scoops whey + creatine

    40 minutes of treadmill

    Planned dinner:

    I dunno... will involve 9 oz of chicken or equivalent in lean ground beef and healthy carbs and vegetables though. 1 cup of simply smart milk later as well. Will update with details after consumption.
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  30. #30
    O-Qua Tangin Wann TheReverend's Avatar
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