2013 Transformation Challenge, a collaborative effort.

[birdiefu]

Nomnoms.
I ate cow, with red peppers, green peppers and red onions. Topped it with an overmedium egg and wrapped with iceburg lettuce.

Wife approved and took picture while I was eating.

OMG, this pic is just perfect! Love the attitude (I'm a gonna rip this here meat n veg to pieces!) and the hunk of raw burger on the table. LOL, made my day BTW, love those burger seasonings too.

[CathyVee]

DD, that video inspired me to do a couple of neutral grip dead hang chin-ups on my Iron Gym. I keep telling myself that I could do an actual pull up if I would just practice but I never remember to do so. Whenever I see someone doing pull ups at the gym I tend to watch just 'cause its so impressive.

Birdiefu, that's just 4 weeks progress? Wow! What's RFL?

Interrogate has inspired me. My contribution to food photos: Pepperjack cheeseburger. The burger is made with 93% lean ground beef. I made enough patties last week that I've been eating one for lunch most of the week. 440 cals 37 P/17 F/37 C. I do not do low carbs. My daily carb goal is ~140 so I've always got room for bread.



ACC gave me some advice for a refeed day. I was too nervous to eat 2100 cals but I did make it up to 1900. I'm weighing myself everyday and have been holding steady at 128.6 since last Tuesday. Tomorrow's my official weigh-in so I'll update it in the system tomorrow.

[acrawlingchaos]

Great burger.... I'll add to the food porn later, as Val and I will be going to Texas Roadhouse for lunch, and then watching Hansel and Gretle.

CathyVee, if that's what you are comfortable with, that's fine. You will still be in a deficit at that intake so it is definitely a safe and will add a little sanity to the week. Just remember to account for retention and that the best time to weigh yourself is the day of and before the refeed. As you feel more secure with the refeed protocol, you may be willing to add that 100-300 extra calories in (which shouldn't produce spill over to fat if you have been in a proper deficit through out the week).

[alacriTEA]

Nutrition was spot on this week... I felt really good and fortunately the scale reinforced my feelings. Weighed in at 362.0 lbs this morning. Another 5 lbs bites the dust!

[birdiefu]

Thanks, Cathy! RFL (Rapid Fat Loss), is a type of PSMF (Protein-Sparing Modified Fast) with a pretty strict protocol developed by Lyle McDonald. It is designed to lose as much fat over a short time period while retaining as much lean mass as possible, and there are different methods depending on where you are starting at BF%-wise. It's great as long as people follow the protocol to a T - problem is most people want to "adapt" it, and that is where it's easy to fail on it.

In regards to a refeed - generally if you keep fats low (below 50g) and your carb sources aren't too high in sucrose/fructose, you won't have any fat spillover. Since you don't limit carbs much during the week, you probably don't need a ton of carbs during your refeed (by a ton, I mean like 500+g for your size, lol), but at least getting your total cals over maintenance with your carb increase should help restore leptin levels a bit.

As for me, I had my "refeed" yesterday (not a true refeed, since I'm RFLing...) and after 300g carbs I actually stepped on the scale this morning at about a half pound lighter than pre-refeed, which is the opposite of what should happen! However, I think a lot of that is because my lady hormones decided to alleviate a lot of my bloat since yesterday morning. Also measuring a tad less at waist and thigh, but will not update stats until next weekend.

alacriTEA - Great job sticking in there, feeling great, and reaping the rewards! Remember don't get discouraged if the scale stops giving you such nice feedback at times - are you tracking measurements regularly too?

[discdoggie]

I don't do re-feeds. Intentional ones anyhow. I keep my carbs moderate throughout the cut (100 grams, approximately) and stay the course the entire 12 weeks.

I'll "re-feed" when I'm done.

[alacriTEA]

alacriTEA - Great job sticking in there, feeling great, and reaping the rewards! Remember don't get discouraged if the scale stops giving you such nice feedback at times - are you tracking measurements regularly too?

Indeed... I started taking weekly progress photos and measurements 2 weeks ago when I started the challenge. A part of me regrets not taking some from the very beginning of my transformation. I will continue my pics and measurements until I am done (not just 12 weeks). At the end I plan on putting together some type of time lapse transformation video.

[acrawlingchaos]

OK, first weeks nutrition is in. Of course not feeling well I under ate a bit. Funny enough, I felt content at this intake. My weight is down from 165.4 to 164.4. I want to keep the weight loss to less than a half a pound a week, as I believe a recomp can happen at that pace. I will try to increase average intake by 50-100 calories this week.

Day	....Fats....	...Carbs...	..Protein..	..Calories..
Sun	105	133	172	2220
Mon	77	126	151	1880
Tues	91	188	166	2300
Weds	79	147	153	1980
Thur	77	128	151	1890
Fri	94	174	141	2170
Sat	102	238	139	2450
Avg	89.2	162	153.2	2127

[GarbageJedi]

Well, I did it. Registered and pics are in! Thanks for the push.

[acrawlingchaos]

Well, I did it. Registered and pics are in! Thanks for the push.

WOOOT!!! Looked at the photos and it seems like you have a great starting point. Looking forward to your progress.

[GarbageJedi]

WOOOT!!! Looked at the photos and it seems like you have a great starting point. Looking forward to your progress.

Thanks! Wife said quote "as if you weren't obsessed already" when I asked her to take the pics and why i was doing it.

[GarbageJedi]

I thought Interrogate looked familiar....

[discdoggie]

Calories---1291

Carbs---107

Fat---42

Protein---138

[Interrogate]

GarbageJedi, dude you're going to look beastly after a cut!
DiscDoggie, your diet is ON POINT. Youre gonna be thick, solid and tight... Brahhhhh-ette.

So my pudgie belly is getting softer, which Im disappointed about. I wanted it to shrink, but stay firm. Not much you can do I guess, since it's been fat for so long.

Did some Army bodyweight crossfit style work out in the A.M. and some swimming during lunch.

Food was:
1843kcal 248g Pro 96g Carb 61g Fat. Guess the fat was too high. It's because of the beef...

This next month will make or break the challenge. I have to leave the country for a month and I'm not sure about access to good food or gym time. It'll be interesting for sure. Wish me good luck, may my duty location have access to a crapload of fish, greens and some sort of a gym.

[EjnarKolinkar]

Active Stretch Lower

Squat
115x8
135x8
160x8


Prone Hamstring Curl
45x8
55x8
60x8

One Leg Calf Press
BW+50x15
BW+50x15

Reverse wrist curl
45x10
55x10

Goal CAL-2,640 CHO-200 FAT-100 PRO-235

Actual 2666 238 74 271

Today was another bout with the dishwasher, after near total disassembly, and testing, I found the bad relay. Parts on order. Hooray. Left my back sore, no desire to lift. Not missing out on WO though.

[iarebrian]

In it. And just found this thread.

Good luck to all.

[GarbageJedi]

Working nights... Sleep and appetite suffer. It seems to be one extreme or the other. No appetite can't sleep or starving and don't want to get out of bed. Not hungry but plan on going to gym in a couple of hours and it looks like I may have missed my macros by a bit. I guess I can follow up with a protein shake and peanut butter, but the thought kind of makes me ill.

Goal: cals 1800, Pro-225g, Fat-45g, Carb.....

Actual cals 1600 P: 196, F: 40, C: 21

[Interrogate]

Working nights... Sleep and appetite suffer. It seems to be one extreme or the other. No appetite can't sleep or starving and don't want to get out of bed. Not hungry but plan on going to gym in a couple of hours and it looks like I may have missed my macros by a bit. I guess I can follow up with a protein shake and peanut butter, but the thought kind of makes me ill.

Goal: cals 1800, Pro-225g, Fat-45g, Carb.....

Actual cals 1600 P: 196, F: 40, C: 21

Refeed on your rest/day off and you'll be doing well. I'm keeping close tabs on you, you've got greatness ready to pop out.

[GarbageJedi]

Refeed on your rest/day off and you'll be doing well. I'm keeping close tabs on you, you've got greatness ready to pop out.

Dude, your awesome! First thanks for your service and thanks again for your uplifting comments. I'm am so glad I did this!

[alabama22]

Maybe I should think about this too it will motivate me even better. But those before pictures are from yesterday after losing 5KG's in 3weeks... Jeez nobody saw me without a shirt for like 10yrs

[Interrogate]

Maybe I should think about this too it will motivate me even better. But those before pictures are from yesterday after losing 5KG's in 3weeks... Jeez nobody saw me without a shirt for like 10yrs

You're damn right you should do this. Also, gotta ask... How'd someone from Slovakia chose the name "Alabama"?

[casuncion11]

good luck to all!
in!

[alabama22]

You're damn right you should do this. Also, gotta ask... How'd someone from Slovakia chose the name "Alabama"?

I know, I know... it was really time to start doing something with my body. And I don't know why I use that word for username. It's stuck in my brain from a long time ago so I can't explain it. Any kind of newspaper will do the job for proof?

[Interrogate]

I know, I know... it was really time to start doing something with my body. And I don't know why I use that word for username. It's stuck in my brain from a long time ago so I can't explain it. Any kind of newspaper will do the job for proof?

Fair enough. Any newspaper man! Do it. Just so you know... I got into fitness weighing exactly as much as you do now! Strive for greatness brother!

[GarbageJedi]

You're damn right you should do this.

^^^^
This

Just do it! It's free and so are the advice and motivation. You can only get better!

[GarbageJedi]

Just got back from the gym. Was tired but managed to get all reps. All Pro's c1w2....

Squat 230 2x9
Bench 150 2x9
BOR 105 2x9
OHP 105 2x9
SLDL 205 2x9
BB curls 95 2x9
Calf raises 195 2x9

[alacriTEA]

Just got back from the gym. Was tired but managed to get all reps. All Pro's c1w2....

Squat 230 2x9
Bench 150 2x9
BOR 105 2x9
OHP 105 2x9
SLDL 205 2x9
BB curls 95 2x9
Calf raises 195 2x9

Kick @$$, bro... I'm on my 3rd cycle of AllPro.

[iarebrian]

Just got back from the gym. Was tired but managed to get all reps. All Pro's c1w2....

Squat 230 2x9
Bench 150 2x9
BOR 105 2x9
OHP 105 2x9
SLDL 205 2x9
BB curls 95 2x9
Calf raises 195 2x9

Nice. Keep it up!

[acrawlingchaos]

OK long posting incoming (2 workouts to post)

Sunday....
Upper Power

BOR
150 x 5
150 x 5
150 x 5
165 x 5

Weighted Pull ups
+25 x 8
+25 x 7

Rack Chins
+30 x 10
+30 x 8

Bench Press
175 x 5
175 x 5
175 x 5
210 x 3

Incline Bench Press
120 x 5
120 x 5

OHP
100 x 6
100 x 6

Barbell Curl
75 x 10
90 x 8
105 x 4

Skull Crusher
70 x 10
80 x 8
80 x 4





Today was Lower Power

Front Squat
175 x 5
190 x 1
200 x 1 PR!!! Vid!!!
225 x fail
Made the 200 fairly well, and Val goaded me into trying 225. LOL DID NOT HAPPEN.

Leg Press
400 x 10
400 x 10

Uni Lateral Leg Extensions
70 x 10
70 x 10

GHR
BW x 5
BW x 5
BW x 5

Barbell Bridge
205 x 5
205 x 5

Unilateral Leg Curl
55 x 10
55 x 10

Donkey Calf Raise
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10



Here is my PR squat. Please critique.

[discdoggie]

Here is my PR squat. Please critique.

Absolutely flawless.