Time To Get Ripped --> [Transformation Station] <--

[gregorymcm]

13-05-02

0830-0900: low intensity power walk in a fasted state

2015-2200: Back/Biceps

Dynamic mobility and foam rolling

Bent over BB rows
2XWUP
135X12X2XHIT Skipping
155X10X2 "
DB Incline Rows
50X12X3XGoblet squats
One-arm cable rows
70X15X3XBox squats
BB Shrugs
225X12X4XDB Cleans
BB curls
70X12X3XKettlebell swings
One-arm DB preacher curls
30X10X3XMedecine ball throws w/squat
reverse BB curls
50X10X3XSkipping

Stretch

Was completely drained after this workout. After the 16 hour fast, i didn't consume enough calories within the 3 meals. I felt energy depleted halfway though my workout, not good.

Macros: C 1350 P 158g F 47g C 54g

Need to keep pushing though man, 5 weeks out!!

[gregorymcm]

13-05-04

1200-1330: Shoulders/Legs/Calves

Dynamic warm up

Side lateral raises
1XWUP
25X10X3XOH plate step ups
Front cable raises
20X15X3XMountain climbers
Lying rear-delt raises
15X12X3XBox jumps
Leg extensions
60X15X4XLateral bounds
Standing one-leg hamstring curls
30X12X4XMedecine ball toss
Seated calf raises
100X15X3XJump rope
Standing calf raises
200X15X3XOH BB Lunges

ALL KINDZZZ OF GAINZZZ

Stretch

Walked to and from the gym: 30 minutes total: low intensity walk (Sunny day!)

Macros: High carb day: C 2475 P 173g C 295g F 70g

Starting 24 hour fast soon

[gregorymcm]

13-05-05

Rest Day!

22 hour fast today. Starting to get a little easier but so far around the 16 hour mark of fasting, my stomach feels like it hasn't eaten in days and I feel really weak and sluggish. It's normal I imagine because my body is burning off all kinds of fat for energy because that is the only source it has.

I broke my fast with a 6 oz piece of sirloin steak, 1/2 cup of hash potatoes cooked in some olive oil, a cup of carrots and an apple for desert.

I followed that up with a Vector energy bar and a Monster Rehab Protein drink. An hour ago i also had my Chocolate concoction meal that i posted on previous pages.

Therefore, my macros for today considering i fasted for 22 hours were relatively low. But i'm glad the fast was a success!

Bodyweight: 164.3
BF: 8%
4.5 weeks out

[gregorymcm]

13-05-06

0730-800: 30 minute power walk

2015-2215: Chest/Triceps/Abs/HIIT

Dynamic mobility drills and foam rolling

Decline DB press
2XWUP
90X6
100X6X2
Incline BB press
155X10
135X8X3
Pec Dec machine
185X12X2
210X10
Low-pulley cable crossovers
40X10
30X12X2
Weighted dips
40X10X3
Skullcrushers SS pullovers
85X8X2
85X6
OH Rope Extensions
60X10X3
Abs (Lower):
Bottoms up
BWX12X3
Hanging leg raises
BWX10X3
Exercise ball leg ins
BWX15X3

HIIT Treadmill:
3.0mph/60sec/5incl
10.0mph/30sec/5incl
Repeat for 15 minutes

16 hour fast SUCCESS!

Macros: C 1708 P 207g C 77g F 51g

My post-workout meal is very filling and i usually finish eating around 11:00pm. I know it isn't good to fall asleep after consuming a large meal but i have no other choice. My schedule only fits late night training sessions. Will have to make due with that !

[gregorymcm]

13-05-07

1915-2010: Swimming 25 minutes laps moderate intensity and 5 minutes treading water
15 minutes in the Sauna

Macros: C 1685 C 82g F 59g P 212g

13-05-08

0930-1005: 5 km jog. 32 minutes.

High Labored Job today. Burned a lot of calories.

2015-2215: Quads/Hamstrings/Glutes/Calves

Dynamic warm up and foam rolling

Front squats
2XWUP
155X5X4
Unilateral Leg presses
150X12X3
Leg extensions
150X20X2
150X18
Seated leg curls
110X15X3
Stiff legged BB
185X12X4
Standing calf raises
200X20X3
Seated leg raises
185X15X3

Stretching

Macros: C1705, C 74g, F 61g, P 221g

Trying to find ways to limit my sodium intake, i need to lose a little more water around the lower abs and i'm already drinking 4-5 litres of water per day.

[gregorymcm]

13-05-09

0800-0845: 45 minute brisk walk

2015-2200: Back/Biceps/HITT

Dynamic warmup and foam rolling

Reverse BB rows
135X12X4
WG pull ups
BWX8X3
Inverted rows bench
BWX12X3
Rope Lat pulldowns
100X12X3
Incline Lat pulldowns Unilateral
40X12X3
Lateral pulldowns
150X12X3
Hyperextensions
BWX15X3
EZ BB curls
75X10X3
DB hammer curls
35X10X3

HIIT: 15 minutes treadmill
30sec sprint/2incline
45sec walk/5incline
45sec Jog/5incline
45sec walk/8incline
30sec sprint/2incline REPEAT

Stretch+Cooldown

Macros: C 1671 C 73g P 214g F 55g

13-05-10

1145-1230: Abs/Cardio

Landmine's 180
45X10X3
Weighted sit ups
10X12X3
Alternating Toe touches
BWX15X3
Ab rollouts
BWX10
Bicycle crunch
BWX20X2

Stair stepper: 5X HIT intervals followed with low-intensity stepping

[gregorymcm]

13-05-11

1130-1300: Shoulders/Traps

Dynamic mobility drills
10 minute incline walk: 3.5mph 5incl

Reverse external flyes w/head on bench
20X12X3
Standing BBOH presses
95X10
115X8X3
Incline DB raise unilateral
15X12X3
Crossover reverse flyes
40X15X3
Upright cable rows
110X12X3
Facepulls
120X15X3
DS: 120/80/50X10ea
Leverage shrugs machine
540X10X3 (6 plates)

10 minutes incline walking

Stretch

Macros: C 2640 P 168g C 318g F 76g

13-05-12

Rest day

24 hour fast

After the fast I indulged a little more than I should have. It was Mother's day and I treated my mom for a meal at Scores restaurant where i ordered ribs, chicken, rice, salad bar, iced tea and ate some of my mom's food. The fast left me feeling starving and I didn't heed the warning in my head to not devour everything in sight.

Ah well, my glycogen stores are restored and my joints aren't hurting anymore so time to finish this cut program and stay ripped!

[gregorymcm]

13-05-13

2015-2200: Density Giant set training V2.0 (Again, had good results last time, decided to give it another go)

Dynamic mobility and foam rolling

Circuit 1 4X:
Front squats
2XWUP
165X5X4
Romanian DL's
205X8X4
Circuit 2 3X:
Military press machine
130X10X3
Hyperextension
15X10X3
Leg extensions
150X15X3
Circuit 3 2X:
Hip thrusts
115X20X2
Standing calf raises
200X20
Rear delt flye machine
75X30
Bicycle crunch
BWX30
BurpeesXFailureX60second

HIIT: 15 minutes followed by 10 minutes low-intensity incline walk
60sec walk/5incl
30sec sprint/3incl
60sec walk/5incl
45sec jog/5incl REPEAT

Macros: C 1850, C 185g F 50g P 176g

Weight: 166.5lbs, gained 3 lbs of water over the weekend. trying to get rid of it. By friday should be back to normal.

[gregorymcm]

13-05-14

0830-900: Power walk

2000-2130: Density giant set training. Template B


Dynamic mobility and foam rolling: 5 minutes
10 minutes moderate intensity cardio

Circuit 1 4X
Flat BB press
2XWUP
185X8X4
WG Underhand pulldowns
150X12X4
Circuit 2 3X
Incline DB press
65X10X3
Seated cable rows
135X10X3
Incline DB flye
30X10X3
Circuit 3 2X
Preacher curl
65X15
85X15
OH DB extensions
65X15X2
Weighted Crunches
10X40X2 (Rest pause at 25 reps)
Front DB raises
20X20
25X20 (Rest pause at 16 reps)

PushupsX52X60secs

Incline treadmill walk: 20 minutes
3.0mph/8incl: HR 122 BPM

Macros: C 1672 P 217g C 68g F 58g

Cutting back on sodium gradually. trying to get rid of excess water.

[gregorymcm]

13-05-14

1300-1330: Moderate intensity cardio. Treadmill.
25minutes/6.0mph
5minutes/5.5mph

Macros: C 1693 C 65g P 214g F 61g

13-05-16

1230-1305: LISS Cardio. Power walk

2000-2115: Density Giant set Training/Cardio

Dynamic mobility + 10 minutes light jogging (Decided to do my foam rolling at the end)

Circuit 1 4X
Landmine rows
1XWUP
115X10X3
95X10
Military press BB
1XWUP
140X6X2
120X8X2
Circuit 2 3X
DB rows
80X8X3
Dips
BWX15X3
Straight arm pulldown
100X15X3
Circuit 3 2X
Unilateral rope extension
40X12X2
DB Hammer curls
40X10X2
DB pullovers
40X25X2 (Restpause at 20reps)
Plate upright rows
45X12X2

PullupsX14 Failure

Incline walking Treadmill
20min/10incl: 125 HR

Macros: C 1674 P 217g C 64g F 63g

Started taking MHP XPEL Today. 8 capsules daily for 10 days. Water intake will remain at 4-5 litres throughout. Sodium intake has dropped from 1800mg to 1100mg; Will continue to deplete sodium gradually. Carbs will be reduced about 10grams per week and I will up the Fat by 5grams about per week.

[gregorymcm]

13-05-17

930-1005: HIIT
Jogging around Outdoor track
Jog 1 lap around track: 400m
Farmer carries w/50lb DB 50 yards
Tire flips 250lbs X 10 reps
Repeat for 30 minutes

Macros: C 1961 C 95g P 224g F 68g

[gregorymcm]

13-05-18

1600-1700: Quads/Hams/Abs

Dynamic mobility 5 minutes

Circuit 1 4X
Front squats
95X12
Goodmornings
65X15
Circuit 2 3X
Reverse Lunges
80X15ea
Seated leg curls
80X20
Leg Extensions
130X15
Abs: 3X
Crunches feet elevated
BWX20
Oblique crunches w/rotation on hyperextension
BWX12
Oblique Twist BB
BWX50

Macros:
High carb: C 2650 C 365g P 191g F 64g

13-05-19

24 HOUR FAST. Will probably end the fast at 22-23 hours and still reap the same benefits.

[gregorymcm]

13-05-19

REST DAY

19 hour fast, success. fell short of the 24 hour mark, it's all good.

13-05-20

1700-1900: Chest/Back/Calves

Dynamic mobility
10 minute log jog treadmill

Circuit 1 4X
Decline DB press
2XWUP
90X8X2
90X7X2
WG Lat pulldowns
150X12X3
150X7+4: Rest pause
Circuit 2 3X
Incline Db press
60X10
Seated medium grip rows
90kiloX10
Incline db flyes
35X10
Circuit 3 2X
Low pulley cable curls
55X15
EZ curl OH tri ext
70X12
Reverse flye machine
90X15

Seated calf raises
140X12X3
Leg press calf raises
360X15X4

Stair climbing 40 minutes
Burned 465 calories

Macros: C 1753, P 204g, F 61g, C 56g

Added in sweet potato and oats and reduced my protein content slightly. I have also decided not to count carbs for Fibrous veggies; broccoli/asparagus/green beans, essentially because they are low in calories and do not have an effect on insulin levels. Just healthy micronutrients containing lots of vits and mins.

Photoshoot will be done on June 1st!

[gregorymcm]

13-05-21

2000-2130: Quads/Traps/Abs/Lower back

Circuit 1 4X
Front squats
155X8
SL Deadlift
225X10X3
225X7+5 Rest pause
Circuit 2 3X
BB Lunges
100X8ea
Hyperextension
20lbs kettlebellX12
Leg Extension
180X12
Circuit 3 2X
DB Shrugs
100X20
Plate Upright rows
45X12
Reverse BB Shrugs
225X12
Abs:
Hanging knee raises
BWX12X3
Rope Crunches
110X20X3
Spider Crawl
BWX10
Lying leg raises
BWX15
Exhale and fully contract each rep for abs.

HIIT: 15 minutes
Low intensity incline walk: 25 minutes

Stretch

Macros: Same as above

13-05-22

Rest day

Low intensity power walk: 35 minutes

Macros: C 1746 C 57g P 206g F 59g

[gregorymcm]

13-05-23

1945-2130: Shoulders/Back/Triceps/Abs

Circuit 1 4X
V-bar pull ups
BWX10
Seated DB shoulder press
65X12X2
65X10X2
Circuit 2 3X
Shotgun Rows
60X15
Dips
BWX15
DB Pullovers
50X15
Circuit 3 2X
Uni cable triceps ext
40X12
DB kickbacks
20X12
Straight arm pullovers
70X12
Reverse cable flyes
75X12
Pullups X 18 (Failure)

Abs: 3 sets
Crossbody crunch X 20ea
Ab roller X 10
Landmine 180's X 12 (45lbs plate)

Cardio:
Skipping HIIT: 90 seconds interval/30 seconds rest: 15 minutes followed by 20 minutes incline walking 3.0mph/8incl: HR 120-125 BPM

Macros: C 1750-2000 P 210g+ C 92g F 70g (went to a BBQ at a friend's place where I devoured tons of meat, did not eat the bun, but ate high quality sirloin with lots of tomatoes :P. Still hit my macros more or less and the HIIT skipping killed me)

I'm getting more and more excited to my photoshoot and the cheesecake I get to eat afterwards . I've been eating really clean for the past 4-5 months without splurging too much. It's all a mind game, it really depends on how badly you want it, putting the effort into building your body, in my opinion, is an art on its own and requires patience but as long as you commit yourself to the long-term result, you will succeed!

[Min125]

I'm getting more and more excited to my photoshoot and the cheesecake I get to eat afterwards . I've been eating really clean for the past 4-5 months without splurging too much. It's all a mind game, it really depends on how badly you want it, putting the effort into building your body, in my opinion, is an art on its own and requires patience but as long as you commit yourself to the long-term result, you will succeed!

I'm so impressed with you. You are very dedicated and I admire for that.
Keep pushing to the end and look forward seeing your 'after' pic. I'm sure it will be fantastic.

GL, op

[gregorymcm]

I'm so impressed with you. You are very dedicated and I admire for that.
Keep pushing to the end and look forward seeing your 'after' pic. I'm sure it will be fantastic.

GL, op

Thanks Min!

I truly appreciate this comment! I hope my after pic will inspire others to accomplish their goals!

13-05-24

Rest Day

Technically today was an active day for me because although I did not get any weight lifting in, I did end up going to the gym in the morning and doing 8 sets of seated and standing calf raises along with 4 sets of WG pull-ups and 30 minutes of brisk walking. I had planned on doing this in the AM and going to do my regular routine at night but I never got around to it. I'm in the process of moving and I have been packing all day and transporting boxes, so this was basically a workout in itself.

Nonetheless, I still hit my macros more or less. I ran out of Tilapia/tuna, so I've been substituting with the leftover turkey and black beans for my last two meals.

Macros: C 1864, P 210g C 76g F 65g

Tomorrow is my last refeed day before my photoshoot, I plan on getting quite a bit of carbs, simple and complex, and limiting fat intake.

Sunday will be 24 hour fast.

[gregorymcm]

13-05-25

1130-1300: Upper body circuits/Cardio

Dynamic mobility and flexibility

Circuit 1 4X
Decline BB press
2XWUP
205X8X2
215X8X2
WG Lat pulldowns behind head
100X12
Circuit 2 3X
Incline DB press
65X10
Seated Rows
145X10
Incline DB flyes
40X10
Circuit 3 2X
Low pulley curls
70X15
OH DB extension
30X12
Reverse DB flyes
15X12
Pullups
BWX8

Seated calf raises
150X15X3

Skipping Intervals: 90sec HIIT/30 sec rest/15 minutes
Incline treadmill walking: 3.5mph/10incl/25 minutes

My Body Fat percentage was taken at the gym using the skin-fold caliper method and the digital scale. The average between the two revealed I am at 8.3% Bodyfat. Somewhat disappointing, my goal was to be 6% by my photoshoot. I will aim for 7.5% Bodyfat for my photoshoot

Macros: Refeed day. If someone wants to know what a typical refeed day is for me, one could almost consider it a cheat day lol.

800: Woke up
1 scoop Whey protein
1 cup black coffee
Stevia

930: Meal 1
Tim Horton's Large chicken salad sandwich; grilled chicken, whole wheat bread
Whole grain blueberry muffin
Medium Iced cappuccino made with chocolate milk

Post Workout: Meal 2
2 Angus beef patties cooked in coconut oil (Flattened the patties as much as I could with paper towels)
2 Peices Stone milled wheat bread
ketchup, mustard
Large salad
Classic romaine ,cucmbers, pineapple chunks, apple, tomato, carrots, sun dried tomato dressing

Meal 3:
2 PB+Jelly sandwiches on Stone milled wheat bread
1 cup milk 2%
2 chocolate chip oatmeal bars

Meal 4:
Subway!
12 inch Whole wheat bread, grilled chicken, swiss cheese
lettuce, tomatoes, cucumber, onions, green pepper
BBQ sauce, pepper
6 inch Flat bread roastbeef all dressed (Leftover that my mom couldn't eat and I was still hungry after eating my sub lol)

Meal 5:
Nutribar belgian chocolate
Ice cream sandwich
1 cup Orange juice
Banana

Movie Theatre:
1 Medium bag pop corn NO butter added
Rockstar Protein+Energy

Meal 6:
1.5 cups Muslix maple nut cereal
1 cup milk 2%
1 oreo cookie

Macros Estimation: C 2500+ C 300g+ P 185g+ F 80g+

13-05-26

24 hour fast!
Consuming lots of BCAA enriched water. 5 Litres

Going to perform some low-intensity cardio and stretch

[gregorymcm]

13-05-26

Rest Day

Managed to get a 20 hour fast instead of 24, my energy intake was very low and just walking up the stairs felt like a task. Ate a little too many carbs to break my fast but that's okay, apparently my body needed it.

13-05-27

1100-1145: 40 minute brisk walk; 3.0-3.5mph

1845-2000: Back/Traps/Biceps

5 minute incline walking
5 minute dynamic mobility drills

WG Pull up 4X
BWX10XRope Jumping 60 seconds
WG Pulldown behind head 3X
100X20XQuick side shuffle 60 secs
Straight arm pulldown 3X
70X20XBox jumpsX15
DB Shrugs 3X
85X20XDB Snatches
EZ bar curls 3X
65X15XDB Lunges
Incline DB curls 3X
25X15XGoblet squats
Hammer curls 2X
25X15XKettlebell swings

Cardio:
Incline walking: 20 mins/3.0mph/10incl/125 BPM

Foam rolling 5 min
Stetch 5 min

Macros: C 1564, P 203g C 48g F 57g

6 days OUT!

Unfortunately I won't be tanned like i wanted to be so my muscle definition won't be as prominent. Next time I get shredded, I'll make sure i'm nice and brown lol.

[gregorymcm]

13-05-31

Good day to all!

Unfortunately my photo shoot will be post-poned until a later day. The reason is because I have not eaten a well balanced day over this past week and Have decided to re-commence my lean bulking diet sooner than later. Overall, I am happy that I was able to keep up with my cutting program right up until the end and was able to stick to it, there were speed bumps along the way and minor setbacks that threw me off course but as long as I was able to concentrate on the final result and long-term goal, at the end of the day I went to bed feeling accomplished.

To those of you who have been following me throughout my transformation, I appreciate all the support and encouragement that you have given me. Each comment gave me that extra motivation that I needed to push through the rough patches and carry on.

I was expecting to upload a transformation picture on this thread but that will be delayed lol. However, after my recomp, I plan on doing another "Get Ripped" Transformation, and this time making a request to Bodybuilding.com to submit and accept my transformation picture and story. So be on the look-out for my name and photo's

Start of Transformation:

Bodyweight: 176lbs
Body fat: 14%

End of Tranformation:

Bodyweight: 162lbs
Body fat: 8.3%

Current: May 31st 2013
Bodyweight: 168lbs
Bodyfat: 9.1%

Goal: Lean Bulk/recomp
Bodyweight: 205lbs
Bodyfat: >14%
ETOC: May 31st 2015

Until next time everyone!

If anyone has any comments or questions about my transformation feel free to send me an email/message anytime