2013 Transformation Challenge, a collaborative effort.

[acrawlingchaos]

http://www.bodybuilding.com/fun/2013...challenge.html

Bodybuilding.com has created another great competition this year (presented by Dymatize Nutrition), and the stakes are high. We are talking a Grand Prize of 50k people. The process is pretty simple, sign up, take photos, work your ass off, then take more photos.

This thread will act as a group journal for anyone that has signed up and wants to contribute. Post your workouts, your progress pics and seek/offer advice.

In this thread, there will be no losers.

**** The deadline for entry is January 31, 2013, don't be late!!! ****

[themyth2009]

Going to give it a go and hope my heart don't give up on me.

[acrawlingchaos]

Glad to see you in here Myth. A heart as big as your wont go down without a fight. Feel free to start posting pics man if you already registered. (I will probably register this weekend or next).

[tmonkey]

[center]In this thread, there will be no losers.

ok, i'll go now

[acrawlingchaos]

ok, i'll go now

HUSH NOW!!!

You should at least consider making a go of it Monkeyman. You have a few weeks to think about it.

[tmonkey]

HUSH NOW!!!

You should at least consider making a go of it Monkeyman. You have a few weeks to think about it.

I have been thinking about it but I don't think it is right for me at this time.
willing to discuss further via pm but don't want to messy up your thread.

I will come in for support and wish you all the best of luck.

[bodyhard]

Good luck to all those who enter.

[Godhelpme]

Sounds good, starting Sunday !!!!

[acrawlingchaos]

I have been thinking about it but I don't think it is right for me at this time.
willing to discuss further via pm but don't want to messy up your thread.

I will come in for support and wish you all the best of luck.

Either way, glad to have you aboard. I'm always available if you want to discuss via PM.

Good luck to all those who enter.

Thanks BH.

Sounds good, starting Sunday !!!!

Woohooo. Will you be taking progress start pics this weekend as well?

[Bando]

Best of luck transformers!

[discdoggie]

In!

[themyth2009]

Glad to see you in here Myth. A heart as big as your wont go down without a fight. Feel free to start posting pics man if you already registered. (I will probably register this weekend or next).

I hate my tubby mc fat fck pics but oh well.

[Getsum]

I'm subbed in, good luck People!

[unleashthelion]

What are the requirements for the photos?

Wait, it's a 12 week contest? Meh.

[discdoggie]

Well, I met a good friend at THE best Thai place in Ocean County. I had a (small) bowl of the coconut milk soup (don't know the Thai name, sorry) and half a lunch portion of Chicken pad thai. Other than that, all tracked and accounted for. I usually save space for a greek yogurt and cottage cheese with berries and walnuts or pecans as a before sleep snack, but since I couldn't track lunch, I'm going to skip. I'm still estimating my protein to be at 120 grams; carbs *about* 100.


Per usual, I'm not giving up the 1/2 and 1/2 in my morning coffee. And the one after dinner that I use as "dessert." But any other coffee I drink during the day, I will be drinking black. ****ing ick.


I have to re-take my rear and side pics as I did not have the newpaper in them.


Today, I did my "push." I dipped, bench pressed, HS incline pressed, cable flied (flew? lol), HS shoulder pressed, then did db lateral raises, straight bar tricep pressdowns, one arm db kickbacks, and bench dips, feet raised.

I ran intervals on the treadmill for 27 minutes, 30 seconds on (and i mean full-on ON) 90 seconds recovery. Whew!

Tomorrow, pull. I'm doing legs, push, pull, repeat with saturday and sunday for trail running only. My trail runs are 7-13 miles, depending.

[acrawlingchaos]

I hate my tubby mc fat fck pics but oh well.

Looking good for a man that just had his chest opened up.

I'm subbed in, good luck People!

Thanks Getsum, nice to see you in here.

Well, I met a good friend at THE best Thai place in Ocean County. I had a (small) bowl of the coconut milk soup (don't know the Thai name, sorry) and half a lunch portion of Chicken pad thai. Other than that, all tracked and accounted for. I usually save space for a greek yogurt and cottage cheese with berries and walnuts or pecans as a before sleep snack, but since I couldn't track lunch, I'm going to skip. I'm still estimating my protein to be at 120 grams; carbs *about* 100.


Per usual, I'm not giving up the 1/2 and 1/2 in my morning coffee. And the one after dinner that I use as "dessert." But any other coffee I drink during the day, I will be drinking black. ****ing ick.


I have to re-take my rear and side pics as I did not have the newpaper in them.


Today, I did my "push." I dipped, bench pressed, HS incline pressed, cable flied (flew? lol), HS shoulder pressed, then did db lateral raises, straight bar tricep pressdowns, one arm db kickbacks, and bench dips, feet raised.

I ran intervals on the treadmill for 27 minutes, 30 seconds on (and i mean full-on ON) 90 seconds recovery. Whew!

Tomorrow, pull. I'm doing legs, push, pull, repeat with saturday and sunday for trail running only. My trail runs are 7-13 miles, depending.

So you're running a push pull legsx2? 6 days at the gym?

Do you think you will be back into the counting calories soon, or you just winging it for right now?

[Smelly bull]

Will get picture Friday, we only get the local paper over the weekend, not much happens in this small town! Weighed in this week at 258 (started at 275#) with my goal being 230#...or so.

Diet is focused on total calories (right now 3150, but will need to reduce the number), with at least 300g of protein and 120g of fat. Working out four days a week, will probably add a fifth day soon, more of a cardio, stretching day. Right now my routine is a powerlifting routine with some added isolation exercises and a bigger focus on shoulder presses than bench. This is simply done to correct an imbalance between my chest and shoulders. In addition, i have spent a ton of time the past year focusing on deads, now i have to focus on quads to get those on par with the hamstrings.

AC thanks for starting this thread...and best of luck to everyone.

[alacriTEA]

I think I may get in on this for extra motivation...

Of course that means I will have to... *gulp*... Submit photos of my fat a$$ for the whole world to see!

...... I need to think about this one for a bit.

[EjnarKolinkar]

In dere like swimwear.

[discdoggie]

So you're running a push pull legsx2? 6 days at the gym?

Do you think you will be back into the counting calories soon, or you just winging it for right now?

5 days at the gym (m-f) and sat and sun trail running.


I will be legs, pushing, pulling, but not fitting neatly into a weekly schedule. Get it?


Except for lunch yesterday, yes I am counting. Today if I don't go off target i am planning to come in at 1390.

[discdoggie]

I drink European roast coffee so it takes a lot of cream to lighten it. I was out of 1/2 and 1/2 this morning so I used the rest of the heavy whipping cream I had left over From a dessert I made a couple of days ago.

It took 5 T to get where I like it. 50 cals a T---yowza! And that leaves me...let's see...negative fat grams left for the rest of the day. Lulz.

[discdoggie]

Actually leaves me 20. Same thing practically

[themyth2009]

Will get picture Friday, we only get the local paper over the weekend, not much happens in this small town! Weighed in this week at 258 (started at 275#) with my goal being 230#...or so.

Diet is focused on total calories (right now 3150, but will need to reduce the number), with at least 300g of protein and 120g of fat. Working out four days a week, will probably add a fifth day soon, more of a cardio, stretching day. Right now my routine is a powerlifting routine with some added isolation exercises and a bigger focus on shoulder presses than bench. This is simply done to correct an imbalance between my chest and shoulders. In addition, i have spent a ton of time the past year focusing on deads, now i have to focus on quads to get those on par with the hamstrings.

AC thanks for starting this thread...and best of luck to everyone.

Where do you live at in Michigan. I saw a huge guy at fitness 19 last night and thought this could be you. lolz

[themyth2009]

My one day progress.

[acrawlingchaos]

Will get picture Friday, we only get the local paper over the weekend, not much happens in this small town! Weighed in this week at 258 (started at 275#) with my goal being 230#...or so.

Diet is focused on total calories (right now 3150, but will need to reduce the number), with at least 300g of protein and 120g of fat. Working out four days a week, will probably add a fifth day soon, more of a cardio, stretching day. Right now my routine is a powerlifting routine with some added isolation exercises and a bigger focus on shoulder presses than bench. This is simply done to correct an imbalance between my chest and shoulders. In addition, i have spent a ton of time the past year focusing on deads, now i have to focus on quads to get those on par with the hamstrings.

AC thanks for starting this thread...and best of luck to everyone.

Your numbers look pretty good. How fast are you losing now?

I think I may get in on this for extra motivation...

Of course that means I will have to... *gulp*... Submit photos of my fat a$$ for the whole world to see!

...... I need to think about this one for a bit.

We are not here to judge you. I don't care WHERE you start, I just care about were you going.

In dere like swimwear.

I know you were one of the few first to sign up. Welcome aboard.

[acrawlingchaos]

OK... I will be starting up in less than 9 days. I have been having a few issues with lower back (nothing serious), but have had to modify a few things (Front squat as main squat vs. Back squat, and Yates row vs. BOR). Today I am going to have the Gratson technique performed on me. I'll give an update when I return.

I have decided on Layne Norton's PHAT template for my program. It is a 5 day a week program (undecided on specific days). I will be doing a dry run to help determine where I want to be for starting weights.

My program looks as follows.

*****Upper Power****	Sets	Reps
Bent Over Row	3	5
Weighted Pull Up	2	6 - 10
Rack Chins	2	6 - 10
Bench Press	3	5
Incline Bench	2	6 - 10
OHP	2	6 - 10
Barbell Curl	2	6 - 10
Skull Crushers	2	6 - 10

*****Lower Power****	Sets	Reps
Front Squats	3	5
Leg Press	2	6 - 10
Leg Extensions	2	6 - 10
Glute Ham Raise	3	5
Barbell Bridge	2	6 - 10
Leg curl	2	6 - 10
Calf raise	3	6 - 10
Cal raise (alt)	2	6 - 10

Back/shoulder volume	Sets	Reps
Speed BO Rows	6	3
HS High Row	3	8 - 12
DB BOR	3	8 - 12
Rack Chins	3	8 - 12
DB Pullover	1	20
Seated DB Press	3	8 - 12
Upright Row	3	12 - 15
Side Lateral Raise	2	12 - 15

****Lower Volume***	Sets	Reps
Speed FSQ	6	3
Leg Press	3	8 - 12
Hack press	2	12 - 15
Leg Extensions	2	12 - 15
Glute Bridge	3	8 - 12
Leg Curl	2	12 - 15
RDL	2	12 - 15
Calf Raise	3	15 - 20
Calf Raise (alt)	3	15 - 20

*Chest/Arms Volume*	Sets	Reps
Speed Bench	6	3
Incline DB press	3	8 - 12
HS Bench	2	12 - 15
Flies	2	12 - 15
Drag Curl	3	8 - 12
Concentration Curls	2	12 - 15
DB Curls	2	12 - 15
Close Grip BP	3	8 - 12
Skull Crusher	2	12 - 15
Cable pressdown	2	12 - 15

Today was test driving Upper Power.

Bent over row
135 x 5
135 x 5
135 x 5

Weighted Pull Ups
+25 x 7
+25 x 6

Rack Chins
+10 x 10
+10 x 10

Bench Press
155 x 5
155 x 5
155 x 5

Incline Bench
105 x 8
105 x 8

OHP
95 x 6
95 x 6

BB Curl
45 x 10
45 x 10

Skull Crusher
45 x 10
45 x 10

[alacriTEA]

I see that most of this runs through bodyspace... Where do we post our starting pictures? Progress photos or Gallery photos? Do we need a certain description on the pictures?

[EjnarKolinkar]

I see that most of this runs through bodyspace... Where do we post our starting pictures? Progress photos or Gallery photos? Do we need a certain description on the pictures?

You post starting pictures in the progress photo section. You can just call them Before, dymatize, 100k something like that. After you sign up if you go back to the contest page sign up area you should see a countdown, and receive an email that you are signed up.

[discdoggie]

I didn't go to the gym today for push. A friend called me and asked if I wanted to ride with her to cattus island park to re-cycle our Christmas trees (they will be used as beach barriers in case we get another Sandy) so I went for a trail run there. Will gym it Saturday instead.

Chaos, the more I think about PHAT, the more I think I can have bigger visual changes in a 12 week period by doing a more traditional bb split. I LOVED PHAT, but with such an aggressive caloric cut, I don't think I'd be able to give the power days my all.

[EjnarKolinkar]

Misc band warm up.

JM Press

65x10
75x5
85x5
95x5
105x3
65x8


Bent over row BB

95x10
115x5
125x5
135x5


Pull Up assist top rung Total Gym

CGx10
WGx10
MGx6+50 Lb to sled
MGx5+50 Lb to sled rest pause 5

Standing Single Leg Calf Press

BWx15
BW+45x10
BW+45x10
BWx15

Did giant set JW, Assisted pull ups, calves. Winded myself on dat der.

WO in the books.

Goal Macros CAL-2,600 CHO-200 FAT-100 PRO-225

Actual 2634 245 86 223


Hitting calories I am pretty diligent, my macro breakdown is subject to ish. 2600 represents roughly a 300 calorie deficit for me. I log on myfitnesspal:

http://www.myfitnesspal.com/food/diary/EjnarKolinkar

Feel free to stop by, its a public profile. I freestyle my food most of the time because I like it that way. There is not much typical in my food consumption times, or quantities, other than if I am up early enough I like eggs and oats for breakfast.

A quick background. I am not particularly strong, I used to be too fat, then I was too skinny. 300+ pounds 2008-9, down to 205 2011-12, spent 2012 building up to my current. I planned to keep mass gaining through this contest, but am getting to my comfort and pants limit. I have been at 3000-3200 cals or for most of 2012 with occasional mass building breaks for a few weeks at 2600 cals. I doubt I have the LBM at my height to pull off low BF yet. So I will most likely trim the fat until I can't stand the skeleton look and go back to mass gaining. Maybe that makes a nice pic at some point in the contest, hopefully the end.

I work out in the garage with a home gym, oly set, some powerblock dumbbells, a total gym, and my AirDyne bike. I've just been using the total gym as an assisted pull up machine lately. Many of the weights and reps I am posting this week are near the top end of my progress level. Some lifts are stagnating, I might change out some movements soon, but I am resisting playing with things too much. I completed a chest, biceps, and delts WO Monday.

My nutrition is pretty tight, I mess around with my planned workouts too much, and I suck the big unit at cardio.
I usually post a WO, add/modify as things pan out on the tablet in the garage, sets and reps editing.

Nice to be logging here. One of us is bound to take home some coin.