Nicscoffee transformation Challenge logs 2012

[nicscoffee]

Yes I am behind the 8 ball as far as starting a thread...........On week 4 of the ON/BB $100,000.00 Challenge and getting ready to kickoff the OBF/HoR Challenge. Not heavy but not firm either. My goal is to increase lean muscle and try to lift everything back to were it was when I was 20. Today I am 104lbs. 5'1" after 3 weeks of a cutting diet (Lot's of Protein and veggies) I believe this will be my bottom weight and I should increase from here.

[nicscoffee]

Friday was crazy up at 5 fed horses and cows. Drove to the gym squated 3 sets 8 reps at 65lbs.leg press 3 sets 8 reps @195 lbs. Calf raise 3 sets 8 reps @80 lbs. Abductor 3 sets 8 reps @100 lbs. Adductor 3 sets 8 reps @80 lbs
50 lateral lifts and 100a ab crunches . 20 min cardio. Went to work left at 3pmthe back to farm chores....finally I packed and headed for Daytona watching the cars run now yee haw

[nicscoffee]

Home from Daytona at 3 AM let the next shift take over the wreckers. Now a huge pile up on the interstate the boys went to work they will be out there all day recovering this wreck. I came home load with coffee......need to hit the gym, take pics for start, and hit the grocery store.

[nicscoffee]

Todays stats..........weight 105 lbs, forearms 10.5 inch, arms 8 inch, calves 11.5 inch, thighs 18.5 inch, neck 11.5 inch hips 33 inch waist 26 inch chest 35.5 inch shoulders 17.5 inch

[nicscoffee]

[nicscoffee]

[nicscoffee]

It's Monday:
Meal plan is 1/2 cup oatmeal, 5 egg whites for breakfast then veggies and protein plus half a cup of whole grain rice and a piece of oat toast wit lunch or dinner.
Training upper body today plus an hour of cardio.
I will get out alot of emotion at the gym today we had a bad scene this weekend to work with the towing company too many fatalaties just awful. Prayers for all the families involved in the Florida I-75 crashes.
Looking forward to my supps orders coming in though from BB.com and App Nut. that would put a smile on my face.

[Dutchie1972]

How do you train cardio wise? Do you go by heart rate? Watts? Intensity in general? Just curious.

[nicscoffee]

I train 20 mins on tread with a rotation of running and cool down walk (cardio then jump over to elyptical 20 mins (cardio) then bike 20 mins (cardio) an hour of cardio has made a big difference in my bf% results yes boring I would rather lift so I have great music to pump me up.

[nicscoffee]

Wow what a tough couple of days..........hit the gym yesterday got my upper body workout done but had to leave before cardio due to more unexpected events. (Fire)............ I always feel like there is some kinda dark force inhibiting my workouts. UPS posted that they left my BB.com package on my porch yesterday yeah my vits and protein are here no they weren't. The package was left at the wrong house and now gone........wtf. I may get a really good cardio workout if the drunk across the street doesn't hand over my package (Protein withdrawel). Staying positive meal plan in check and workout is on the schedule.

[nicscoffee]

It's wednesday I have my supps in the house and a great workout for today. Cardio added on a large scale min 1 hour a day. Upping the anty since I see and measure change. Have 2 nutrition classes to teach today I learn from them the pitfals of trying to diet and be healthy when there is a negative influence. I try to instill motivation.

[nicscoffee]

Start thermo tomorrow looking forward to results hopefully no side effects. Killed an hour of cardio at the gym this afternoon in between classes.

[nicscoffee]

Tuesday 7:41 am just found out I have a 2 hour confrence call with UF so much for cardio this am will have to kick it this afternoon. Oatmeal down the hatch plus ON protein (kinda like the chocolate malt) Trying to read the mini label on Fat Free to see when and how to take. Updates to come later.

[nicscoffee]

Well yesterday evening I hit the gym hard all upper body and then an hour of cardio. Went home and killed crunches on ab ball with my grandaughter climbing on my back. A little extra weight. Ab balls are great toys. Started Fat Free yesterday...........no bad physical responses so I will continue to use.
Bench 55x8 3 sets
Flys 25x8 3 sets
skull crushers 25x8 3 sets
curls 25x8 3 sets
pull up 8 reps 3 sets
push ups 8 reps 3 sets
laterals 45 left/right and forward
shoulder lifts 25 x8 3 sets
20 mins tread
20 mins elyptical
20 mins bike
then 100 ab crunches on ball
plus farn work unloaded grain to feed room 50 lb bags.........

[GettingfitAgain]

Well yesterday evening I hit the gym hard all upper body and then an hour of cardio. Went home and killed crunches on ab ball with my grandaughter climbing on my back. A little extra weight. Ab balls are great toys. Started Fat Free yesterday...........no bad physical responses so I will continue to use.
Bench 55x8 3 sets
Flys 25x8 3 sets
skull crushers 25x8 3 sets
curls 25x8 3 sets
pull up 8 reps 3 sets
push ups 8 reps 3 sets
laterals 45 left/right and forward
shoulder lifts 25 x8 3 sets
20 mins tread
20 mins elyptical
20 mins bike
then 100 ab crunches on ball
plus farn work unloaded grain to feed room 50 lb bags.........

Sheesh thats a workout. How long was that like 2 hours?

[nicscoffee]

About 3 I watched the heavy lifters yesterday...........lol

Sheesh thats a workout. How long was that like 2 hours?

[nicscoffee]

Success today Meals breakfast 1/2 cup oatmeal, 5 egg whites, 1 piece oat bread. Snack 1/4 cup tuna and apple, lunch 8 oz. chicken breast, 1/2 cup green beans. Snack banana. Dinner 8 oz. sirloin (trim fat) 1/2 cup spinach, 1/2 cup
brown rice. Snack peanuts.
Supps: multi vit, fish oil, ON protein whey isolate, Lit-Up pre workout, Fat Free thermo.
Gym: squat 60x8 3 sets, lunge 25 x 10 3 sets, calf raise 80 x 8 3 sets, cross crunch 100, 30 mins treadmill (cardio), 30 mins bike (cardio) sticking to the plan. week one measurements, pics and thoughts on sunday.

[nicscoffee]

Breakfast was 1/2 cup oatmeal with apples and walnuts (not bad) 2 cups of coffee my multi vit and fish oil tab then off to the gym. Worked on a few missing components from this weeks workouts. Deadlifts 65x8 3 sets, lunges 25x8 3 sets, calf raise 55x8 3 sets, then an hour of cardio on the elyptical.
Fed up the farm unloaded more grain, unloaded 1200 pound hay rolls (with help).
Lunch rice cake with peanut butter and a protein shake.
Killed 100 ab crunches about an hour after lunch.
Took fat free at 6 am and then at 1 pm (what a diuretic) ugh
Fed up farm a little early fix cattle fence tomorrow, shower now and out for a nice steak dinner with my husband (Quality time).

[nicscoffee]

Sunday I did not hit the gym I had to put up cattle fence....tedious and a physical butt whooping so not much of a day off from working out. Stayed clean on meal plan
Today is monday ya ! I was up at 4:45 am drank a cup of coffee, fed up all the livestock, cleaned up for work drove to the gym killed 45 minutes of cardio tread 20 all cardio, elyptical 25 all cardio worked upper body today on weights took vits, lit-up, and fat free this am loaded up my belly with egg whites 2 8 oz. glasses of water and some oatmeal

[Black_Label]

how are you feeling using fat free and litup?

[nicscoffee]

I have not had any negative physical response to the fat free (I like it). It is sure one heck of a diuretic though but no elevated HR or nervous symptoms. I am glad I tried it Animal cuts almost killed me and a few others just made me feel ill so I am happy with the results. As for Lit- Up I use it about 30 mins before a heavy training day and it carry's me through. The only side effect I have had is some prolonged tingling in my hands. I have had no complications using both on the same day. I am now an App Nut fan and suggest it on many forums here.

how are you feeling using fat free and litup?

[Black_Label]

The tingles should just be the beta alanine. Im glad it is working out/has worked out for you!

[HARRYBEAST]

subbed

[nicscoffee]

Well on monday I ate clean proteins, veggies and 2 carb servings. Not bad worked upper body and an hour of cardio. On tuesday Lower body and an hour of cardio then 100 ab crunches plus farm work. Wednesday 1 hour of cardio stayed clean on meal plan. Thursday ate clean 1 hour of cardio. Friday was a dud stayed clean on meal plan but no gym due to conference calls at work.........Boo.

[nicscoffee]

1 Close-Grip Barbell Bench Press #1 65 8
#2 65 8
#3 65 8
2 Barbell Full Squat #1 65 8
#2 65 8
#3 65 8
3 Barbell Deadlift #1 65 8
#2 65 8
#3 65 8
4 Stiff-Legged Barbell Deadlift #1 65 8
#2 65 8
#3 65 8
5 Decline Dumbbell Flyes #1 25 8
#2 25 8
#3 25 8
6 Hammer Curls #1 25 8
#2 25 8
#3 25 8
7 Decline Close Grip Bench To Skull Crusher #1 45 8
#2 45 8
#3 45 8
8 Leg Press #1 100 8
#2 100 8
#3 100 8
9 Seated Calf Raise #1 90 8
#2 90 8
#3 90 8
10 Narrow Stance Leg Press #1 75 8
#2 75 8
#3 75 8
11 Thigh Adductor #1 100 8
#2 100 8
#3 100 8
12 Thigh Abductor #1 75 8
#2 75 8
#3 75 8
13 Hyperextensions (Back Extensions) #1 15
#2 15
#3 15
14 Flat Bench Lying Leg Raise #1 15
#2 15
#3 15
15 tread
What a killer workout stuck with meal plan to a tee............yep lift to ya puke couldn't finish cardio. I felt guilty about not working out on Saturday so over did it on Sunday.

[nicscoffee]

Fat Free Am and after lunch
Multi Vit AM
Omega 3 AM
ON Protein post workout
Lit - Up pre workout

[Black_Label]

I thought you said omega - 3am.

I was like whoa dedication. lol

[nicscoffee]

It's possible.....lol

[nicscoffee]

Gym was lotsa cardio


Meal plan
1 cup oatmeal
4 egg whites
apple
6 oz. chicken breast
1/2 cup broccoli
8 oz. beef
fresh salad
1/2 cup brown rice
6 oz. chicken breast
1 piece oat bread
1 cup spinach
plus 2 servings ON protein

[nicscoffee]

Day 7 in Daytona blew meal plan twice.uggg......lots of cardio at the track and on the beach.