2013 Transformation Challenge, a collaborative effort.

[discdoggie]

Today was "pull" so the regular mix of pullups, rows, and assorted curls. My back is freakishly strong.

[GarbageJedi]

Absolutely flawless.

Looks good to me..... Good job!

I've always shied away from front squat. I started lifting in high school for football then onto the power lifting team where it was all about moving the weight and not necessarily good form. I have a tendency to want to go on my toes with a back squat as it is. I've been really concentrating on trying to correct the bad form habits I learned years ago. So for now its lighter weight until my form confidence catches up.

[discdoggie]

Anyway, tomorrow is legs so I get to attempt GHRs again, yay! I posted the vid fail in female and that douche Wyoman made some ****ed up comment. I wanted to reply he is both retarded and blind being that he handed out the win in that pullup comp to the entry where the form and ROM were laughable. I got no less than 30 pms---about half from complete strangers---saying that was the most ****ed up thing they'd ever seen.

cals---1208

carbs---86

fat---43

protein---130


for my night snack, I made a treat that tastes like Almond joy!

1/2 scoop chocolate whey

8 grams sf ff choc pudding mix

1 T cocoa powder

5 grams shredded coconut

1/2 c nonfat greek yogurt

1/2 c nonfat cottage cheese

1/4 unflavored coconut milk



289 cals
23 carbs
6 fat
40 protein

100% delish!


Welcome and good luck to all the new contestants/posters!

[Interrogate]

Anyway, tomorrow is legs so I get to attempt GHRs again, yay! I posted the vid fail in female and that douche Wyoman made some ****ed up comment. I wanted to reply he is both retarded and blind being that he handed out the win in that pullup comp to the entry where the form and ROM were laughable. I got no less than 30 pms---about half from complete strangers---saying that was the most ****ed up thing they'd ever seen.

cals---1208

carbs---86

fat---43

protein---130


for my night snack, I made a treat that tastes like Almond joy!

1/2 scoop chocolate whey

8 grams sf ff choc pudding mix

1 T cocoa powder

5 grams shredded coconut

1/2 c nonfat greek yogurt

1/2 c nonfat cottage cheese

1/4 unflavored coconut milk



289 cals
23 carbs
6 fat
40 protein

100% delish!


Welcome and good luck to all the new contestants/posters!

Your dish sounds AMAZING. I love almond joys, so I'll have to give it a try when I get back to country.
These are also FRIGGIN amazing.
http://www.amazon.com/Blue-Diamond-F.../dp/B007RNN6PE
Coconut roasted almonds.
PHUARRK! Nomnom


So, I'm coming down with a cold... going to lift heavy right now, then it looks like I'll be resting. A week or so of rest shouldnt mess up anything as long as I eat well.
Acrawlingchaos, your front squat is beast. I dont have the lower back to lift that much!

[EjnarKolinkar]

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

Nice work on the All Pro's!

OK long posting incoming (2 workouts to post)

Sunday....
Upper Power

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

Here is my PR squat. Please critique.

I'd like to pretend what NorwichGrad said could come out of my mouth, but instead I just say, "Wow"

Some impressive rowing too.

I made a treat that tastes like Almond joy!

Almond Joy is 2nd favorite candy for me. Have everything but shred coconut. Added to list, thanks for sharing.

So, I'm coming down with a cold...

Feel better, I notice your baldness might even be more powerful than my own. Mirin your excellent bald to head shape ratio.

AS for me I am making my additions to beef week. That burger post earlier in the week was mouth watering. I had way too much pot roast tonight. Would have taken pics but could not stop eating. But the score at the grocery tonight was 6 pounds of these for $2.99 pound. Soon to be converted to the huge.



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

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

Actual 2,686 196 119 229

Feeling drained, tomorrow I bump to maint.

[kimm4]

I'm registered and in. Nice to see everyone here!

[GarbageJedi]

AS for me I am making my additions to beef week. That burger post earlier in the week was mouth watering. I had way too much pot roast tonight. Would have taken pics but could not stop eating. But the score at the grocery tonight was 6 pounds of these for $2.99 pound. Soon to be converted to the huge.



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

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

Actual 2,686 196 119 229

Feeling drained, tomorrow I bump to maint.[/QUOTE]




OK....now I'm gonna have to get some beef. Feeling a little left out. But I'm not shaving my head!

[GarbageJedi]

I'm registered and in. Nice to see everyone here!

Welcome!

[kimm4]

Welcome!

Thank you.

I have been following here all along, but didn't register till Friday. I started my diet today, got my food ready for the week and set my calories at 1450. I keep a journal in the female section. It's nothing fancy, I'm not big into the chit chat...just an easy way for me to keep track of my workouts/numbers.

Today was shoulders/traps

OHP
BB x 12 x 2
65 x 10
85 x 7
95 x 4
75 x 8

Front plate raise
35 lbs x 12 x 2
45 lbs x 8 x 2

BB upright rows
BB x 12
65 x 8
85 x 6
75 x 8 x 2

DB shrugs (DS)
70 x 12
65 x 12
60 x 15
55 x 15

Facepulls
110 x 12
130 x 10
150 x 8
120 x 12

Front/side T's
15's x 12
10's x 15
15's x 10

Couple sets of GHR's for practice.

[GarbageJedi]

Today's calories a little short again.

cals 1498
Pro 255
fat 37
carbs 27

I really want to go to the gym when I get off, but I have a question. I know on a cut too much cardio can be detrimental to LBM. How much is too much? 2x week at moderate intensity for 30 min? Also what about pull ups? Really want to do them unassisted. Can I work in cardio, abs and pull ups on say, Tues and Thurs (off days)? TIA.

[alacriTEA]

I'm registered and in. Nice to see everyone here!

Welcome aboard!

[alacriTEA]

My back is freakishly strong.

OK... For some reason I love this line... LOL

[discdoggie]

Can I work in cardio, abs and pull ups on say, Tues and Thurs (off days)? TIA.

Yes.

This whole cardio-phobia movement is starting to piss me off.

What was a shift from exalting it from the be-all, end-all of fat loss has morphed into some irrational fear that walking to the mailbox is going to burn up scads of muscle. It's not.

As long as you realize fat loss comes from your nutrition and anything else is icing on the cake, you'll be fine. 2x a week, 5x a week if you want. Moderate intensity, or up the intensity if you are able and so inspired.

I have both cut AND bulked successfully running daily.

[GarbageJedi]

Yes.

This whole cardio-phobia movement is starting to piss me off.

What was a shift from exalting it from the be-all, end-all of fat loss has morphed into some irrational fear that walking to the mailbox is going to burn up scads of muscle. It's not.

As long as you realize fat loss comes from your nutrition and anything else is icing on the cake, you'll be fine. 2x a week, 5x a week if you want. Moderate intensity, or up the intensity if you are able and so inspired.

I have both cut AND bulked successfully running daily.

Thanks. You have inspired me with the pull ups. I've always wanted to but have never been able to get more than 2 or 3. Right now maybe one.

[acrawlingchaos]

HEY KIMM!!!!!!!!!!!!!!!! Welcome.



....@ Jedi, I agree with discdoggie. While I tend to do little cardio myself, there is nothing but good than can be gained by cardio. FWIW, most individuals with "average BF" can actually lose 2-3 pounds a week with no muscle loss. The dangers are VASTLY overstated..

[acrawlingchaos]

Thanks. You have inspired me with the pull ups. I've always wanted to but have never been able to get more than 2 or 3. Right now maybe one.

As you drop BW... they will get much easier.

[discdoggie]

As you drop BW... they will get much easier.

This too ^^^. Losing as little as 2 pounds can up my bw'd max reps by 3 or 4. The extra weight really DOES make that much of a difference.

[Interrogate]

Kimm, based off your previous pictures... this will just be a normal thing for you! Welcome aboard!

Gjedi, I agree with DDoggie and Chaos. Cardio it up dude. The more intense the better! I'd try and up your calories though dude, try and add some more meat in there or something. You're sitting at what I was eating about a week ago and I felt I was losing way too much mass (then again I have intense cardio every morning and swim for 30+ mins 4 times a week)

Do what you want brother and adjust as needed.

[discdoggie]

Lower today. I got a handful of single GHRs.

Birdiefu, how many calories are you taking in?

How often are you re-feeding, and what's the count on those?

[kimm4]

Thank you for the welcomes everyone, it's nice to be here.

Today was back/tris

BB rows
115 x 10 x 2
135 x 8
155 x 5
135 x 8

Rack chins
BW x 12 x 3
35 lbs x 7 x 2

HS low rows
110 x 12
130 x10
140 x 8
160 x 6
160 x 5

Close grip pulldowns
120 x 8 x 2
130 x 7

Skullcrushers
45 x 10 x 2
50 x 8 x 2

Rope pressdowns
100 x 12 x 2
110 x 10 x 2

Dinner was a chicken, potatoe and spinach stir fry with some low sodium soy sauce.

[birdiefu]

Kimm- yay, welcome and you are gonna so kick some tush

DD - I get about 145-148g protein/day, with incidental carbs from fiber and some veggies (mostly lettuce, zucchini, cucumber and other low cal veg) and incidental fats in lean proteins (trimmed chicken breast, venison, egg whites, etc) plus 10g fish oil/day. I have found some creativity in cooking on this diet, which is a must or it will get boring quick!

Cals on non "refeed" or non "free meal" days are at about 860-910. Refeeds consist of same amount of protein, about 280-300g carbs, and fats below 50g (usually around 35g). Most of my refeeds are complex carbs, or if I make baked "sweets", I cook with dextrose. Some fruits, but total fructose stays below 50g. Refeed days I get in about 2075-2150 cals, still below my maintenance. "Free meal" days are usually like light refeeds, total cals around 1250-1350. One refeed and one free meal day a week, which I time to be PWO.

As my maintenance with lifting only 2x/week and no cardio is lower than it used to be (now about 2400 than about 2750 I used to be at this same weight), my average deficit the past 4+ weeks is about 1250, for about 2.5lb/wk, which it seems like it's been at, minus my initial water weight loss. At my starting/current BF% levels, I will only run RFL until 6 weeks, before going to maintenance for a bit. Then I will hopefully be lean enough to run UD2.0 for the rest of the challenge.

I'm surprised at how well I'm tolerating this, before I would cut at most 500 below maintenance and that felt like torture, lol. This is surprisingly do-able, especially with the twice a week "goodies" I can have. Lifts still actually going up a hair each session, I've been losing a good proportion of lower body fat, and lbm seems to be holding in there. I have been following the RFL layout scrupulously, though.

[GarbageJedi]

Hit the gym this morning. Did abs until I thought I was going to fold up like a pocket knife. Looked at the pull up machine and thought I will conquer. I then proceeded to do 5 bw pull ups! What an great feeling. I finished by doing 3x6 with min assistance and 30 min of cardio. That was the good....the bad...I've been hanging about 210 for the last couple of weeks, but I know my diet is pretty tight. This afternoon I weighed 211.4. Not happy.

[Interrogate]

Hit the gym this morning. Did abs until I thought I was going to fold up like a pocket knife. Looked at the pull up machine and thought I will conquer. I then proceeded to do 5 bw pull ups! What an great feeling. I finished by doing 3x6 with min assistance and 30 min of cardio. That was the good....the bad...I've been hanging about 210 for the last couple of weeks, but I know my diet is pretty tight. This afternoon I weighed 211.4. Not happy.

Don't let that scale mess with you man. If you're behaving and not cheating yourself with your meals then keep moving forward and worry about the scale next week. (I'm at 189 from 186 so I know the feeling)

[GarbageJedi]

When I work nights things seem to always go awry, so I try not to hold to much faith in the scale until I'm back on days. Not sure if its a water thing or maybe sleep or just metabolism but it seems to be consistent with either a stall or slight gain. But it still trashes the morale (which is why I come here ).

[EjnarKolinkar]

7 min Air-dyne
DB Rotator 15x

DB Incline Bench
50x8
60x8
70x8 bump and hard

Decline BB Bench
115x8
135x8
145x8

Rear DB Flyes
20x8
20x8
30x8

Concentration Curl
20x8
30x8
40x6 bump and hard.

BB Curl
85x8


Goal CAL-3100 CHO-360 FAT-100 PRO-190

Actual 3,299 396 108 188

PB fail

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

[mikel1975]

I entered yesterday. I figure for anyone that enters there really are no losers. Bust our a!!es for 12 weeks and come out with an improved you. Im game so lets do this!!

[EjnarKolinkar]

I'm registered and in. Nice to see everyone here!

Good Luck! One of us bound to take home some $$$ or maybe $$$$$.

I entered yesterday. I figure for anyone that enters there really are no losers. Bust our a!!es for 12 weeks and come out with an improved you. Im game so lets do this!!

Good job Mike. Say your kinda short aren't you?

[ktrain91]

good luck everyone!

i signed up. this should be some great motivation. it already motivated me to run outside. its a win win competition, you dont get 50 grand your still a healthier person then you were and if you win your fit AND have alittle spending money

im hoping to go from 210 to atleast 180. my total goal is 60 pounds lost this year.

[GarbageJedi]

good luck everyone!

i signed up. this should be some great motivation. it already motivated me to run outside. its a win win competition, you dont get 50 grand your still a healthier person then you were and if you win your fit AND have alittle spending money

im hoping to go from 210 to atleast 180. my total goal is 60 pounds lost this year.

Welcome and good luck!

[ktrain91]

Welcome and good luck!

thanks. same to you man