2013 Transformation Challenge, a collaborative effort.

[alabama22]

Hi guys! I need a little advice from you. So after 1,5 months I changed my workout plan yesterday. I've asked 3 of my friends for a plan and they helped, but they have different oppinions... actually 1 recommended to work on every muscle every day 3 or 4x a week with rest days eg.:mon - workout, tue - rest, wed - workout... , the other two friend's recommended separated days, but 1 of them recommends 2x/week with 2 days running and the 3rd one recommended 3x/4x a week. Until now I was going to the gym 4x/week like this: mon-wo, tue-wo, wed-rd, thu-wo, fri-wo, sat+sun-rd and I really liked this. So I've chosen the 3rd one so separate days and 4x a week like this:mon-wo, tue-wo, wed-rd, thu-wo, fri-wo, sat+sun-rd , is this good or it's bad? THX for the answer.

[acrawlingchaos]

Hi guys! I need a little advice from you. So after 1,5 months I changed my workout plan yesterday. I've asked 3 of my friends for a plan and they helped, but they have different oppinions... actually 1 recommended to work on every muscle every day 3 or 4x a week with rest days eg.:mon - workout, tue - rest, wed - workout... , the other two friend's recommended separated days, but 1 of them recommends 2x/week with 2 days running and the 3rd one recommended 3x/4x a week. Until now I was going to the gym 4x/week like this: mon-wo, tue-wo, wed-rd, thu-wo, fri-wo, sat+sun-rd and I really liked this. So I've chosen the 3rd one so separate days and 4x a week like this:mon-wo, tue-wo, wed-rd, thu-wo, fri-wo, sat+sun-rd , is this good or it's bad? THX for the answer.

I think you would do well to work on a full body porgram 3-4 times a week. All Pro's is a great beginner program that several people here are doing. Link to program below.

http://forum.bodybuilding.com/showthread.php?t=4195843

Cardio should be a matter of preference. While it can help create a deficit... diet should be the focus when losing weight, cardio should be the focus of heart health. The type of cardio should also be preference.

[alacriTEA]

Glad to see people moving forward!!! Wooot on the weight Drop DD. How are the rest you feeling so far?

As for me.... I f*cked up.... again. My back was feeling great... strong... so I decided to wreck it. Restrained lower back by attempting to DL too heavy too soon. So I will most likely be pissy and in pain for about two weeks. Nothing major, just a stupid setback with the injury.

At least I know how to work around this, I have practice

Diet is going well. I broke below 160 this weekend (159.8). I am hoping on another 3-4 pounds in 2 weeks. Energy.... non existent. ECA brings me up to just above zombie status. Hunger is completely gone and I no longer have an interest in food. Diet portion is now fairly easy to maintain. I will do a generous refeed this coming weekend.

I feel exhausted just writing this.

Sorry about your back, bro. Speedy recovery!

It's been slow and steady on this end. I'm really not losing what I'd like to be losing each week, but I guess it's better than nothing. For me the last couple of weeks have been rough but I will press on!

[alabama22]

So the rest days after each workout aren't necessary? So you don't recommend separate workouts for me now...

[acrawlingchaos]

So the rest days after each workout aren't necessary? So you don't recommend separate workouts...

Forgive me, but I'm not sure what you are asking? All Pros is a 3 day a week program. Full body each time. What do you mean "separate" workouts?

[RohanFLB]

damn, missed it.

Good luck to all

[alabama22]

Forgive me, but I'm not sure what you are asking? All Pros is a 3 day a week program. Full body each time. What do you mean "separate" workouts?

Sorry my bad... I've just finished my beginner program at friday and now from yesterday I do separate workouts (I don't know how the heck are they called in english ) like eg.: monday was leg and biceps day. So I did 4 different exercises for legs and 4 diff. exercises for biceps. Today I'll be exercising another muscles etc...

[acrawlingchaos]

Sorry my bad... I've just finished my beginner program at friday and now from yesterday I do separate workouts (I don't know how the heck are they called in english ) like eg.: monday was leg and biceps day. So I did 4 different exercises for legs and 4 diff. exercises for biceps. Today I'll be exercising another muscles etc...

That is called a split. As a novice you would probably be better off doing a full body like the one I linked above. Splits are ok, but you are only working the muscle once a week, and would benefit from a higher frequency.

[discdoggie]

Glad to see people moving forward!!! Wooot on the weight Drop DD. How are the rest you feeling so far?

As for me.... I f*cked up.... again. My back was feeling great... strong... so I decided to wreck it. Restrained lower back by attempting to DL too heavy too soon. So I will most likely be pissy and in pain for about two weeks. Nothing major, just a stupid setback with the injury.

At least I know how to work around this, I have practice

Diet is going well. I broke below 160 this weekend (159.8). I am hoping on another 3-4 pounds in 2 weeks. Energy.... non existent. ECA brings me up to just above zombie status. Hunger is completely gone and I no longer have an interest in food. Diet portion is now fairly easy to maintain. I will do a generous refeed this coming weekend.

I feel exhausted just writing this.

Ouch.

Yeah...i don't have the luxury of being tired. And being peppy and energetic makes me happy. There would have to be a lot more in the line than a long shot @ 50k for me to voluntarily walk around like that.

I have distant relatives that died in the camps. It seems somehow...in dont know...disrespectful to purposely do that to myself.


There were times I got that way in SPITE of myself----got VERY skinny and many people said I looked great, lol. 88 pounds of "great."

[EjnarKolinkar]

Hi guys! I need a little advice from you. So after 1,5 months I changed my workout plan yesterday. I've asked 3 of my friends for a plan and they helped, but they have different oppinions... actually 1 recommended to work on every muscle every day 3 or 4x a week with rest days eg.:mon - workout, tue - rest, wed - workout... , the other two friend's recommended separated days, but 1 of them recommends 2x/week with 2 days running and the 3rd one recommended 3x/4x a week. Until now I was going to the gym 4x/week like this: mon-wo, tue-wo, wed-rd, thu-wo, fri-wo, sat+sun-rd and I really liked this. So I've chosen the 3rd one so separate days and 4x a week like this:mon-wo, tue-wo, wed-rd, thu-wo, fri-wo, sat+sun-rd , is this good or it's bad? THX for the answer.

Stronglifts 5x5, Allpro's, Madcow Wendler Starr

Allpro, stronglifts, or another of the 5x5 programs is a great starting point. Don't underestimate the value of starting light. Doing the major movements 3x a week is a great way to get proper form ingrained. It's easier to accomplish starting light. Adding weight to the bar happens faster than you initially think it will with all the programs.

[discdoggie]

Hi everyone. I killed legs today. Also threw back in DB single legged DL's. Am sore already. Tomorrow should be interesting...

[OriginLMusic]

Hey guys, I need more motivation. I had a great start! First week was clean, weekend wasn't as clean. And the same happened for the first three weeks - clean weekdays, not so clean weekends. I've been cutting on about 1800. Working out 6 days a week, no cardio except basketball for 1-2 hours every Thursday.

After the first week my weight dropped from 200 to 194.5
The next week I checked it was back up to 199. It's been steady around there ever since.
I know my diet is on point during the weekdays (I use myfitnesspal and I have a desk job, making it easier for me to diet). When weekends come, it's harder with a girlfriend and being out all day and night.

I feel like I won't even be able to win this competition. I was really motivated to the point I even resisted one slice of grandma pizza my first week! I was ecstatic when I was able to resist it. But now I feel my weight hasn't budged. It SEEMS like I've physically slimmed a bit, and I am able to button up a pair of slacks that I wasn't able to button before.

I'm going into my 4th week as of today and I feel I'm so behind! Only 2 more months left and UGHHH!

Help!

[birdiefu]

ACC - Ouch, sorry about your back, hope it heals up quickly for you! I know how it feels, slightly paranoid about my shoulder still, but it's still getting stronger and *knock on wood* hopefully won't have any issues again with it. Hear you about getting lethargic - have you been taking potassium/mag/cal supps and lots to drink? They also help a ton with the slowing down, as on a PSMF you get pretty dehydrated and electrolytes can get wonky. I get my E from Canada in 8mg tabs, so it's not mixed with the other stuff in Bronkaid.

Origin - Have you been tracking measurements? Scale weight is just one factor to look at, though it doesn't vary as much with guys, stalls don't necessarily mean progress isn't going on. Take it one day at a time, and don't think so much about winning, think about doing the best for *yourself* and your personal progress/transformation.

As for me, I finished my 10 days of maintenance yesterday and back on RFL starting today! Did a depletion workout today to get rid of glycogen stores faster and get right to fat burning quicker. Was so weird to do such high rep stuff with little rest between and it took *ages*, ugh.

One of the great things about maintenance was by the end, I was killing it in the gym, weights went up nicely . Enjoyed eating more, but it kinda got old. Very annoying that I'm always hungry even on maintenance, did take a day toward the end to say "screw it" a bit and not track, not worry about getting protein in, and just eat whatever I felt like without feeling like I had to micromanage my food. Felt good, a nice mental break even though I'm sure I got quite a bit more than maintenance cals in. But kinda happy to get back to a deficit, as at least being hungry will mean I'm heading in some meaningful direction, lol.

Getting back on RFL went very smoothly today though weight still up, have some cankles, and know I'm full of #2 . Surprised I wasn't really hungry even after my long workout, though I'm pretty sure there will be some annoying adaptation time again the next few days. Hopefully water level will stabilize by Saturday's weigh-in.

Hope everyone is doing well!

[OriginLMusic]

Origin - Have you been tracking measurements? Scale weight is just one factor to look at, though it doesn't vary as much with guys, stalls don't necessarily mean progress isn't going on. Take it one day at a time, and don't think so much about winning, think about doing the best for *yourself* and your personal progress/transformation.

As for me, I finished my 10 days of maintenance yesterday and back on RFL starting today! Did a depletion workout today to get rid of glycogen stores faster and get right to fat burning quicker. Was so weird to do such high rep stuff with little rest between and it took *ages*, ugh.

One of the great things about maintenance was by the end, I was killing it in the gym, weights went up nicely . Enjoyed eating more, but it kinda got old. Very annoying that I'm always hungry even on maintenance, did take a day toward the end to say "screw it" a bit and not track, not worry about getting protein in, and just eat whatever I felt like without feeling like I had to micromanage my food. Felt good, a nice mental break even though I'm sure I got quite a bit more than maintenance cals in. But kinda happy to get back to a deficit, as at least being hungry will mean I'm heading in some meaningful direction, lol.

Haven't tracked measurements, but tbh, my weights have gone up too! It's gone up at least 5lbs a week. I mean, hopefully I'm making progress.. but not seeing the scale change scares me. Especially since time is ticking

[EjnarKolinkar]

WO in progress

Band warm up
DB Rotator 15x

DB Incline Bench 50x8
Drag Curl 65x8
DB Incline Bench 60x8
Drag Curl 70x8
DB Incline Bench 60x8
Drag Curl 75x8

Rear DB Flyes
20x8
20x8
30x8

Concentration Curl
20x8
30x8

Goal CAL-2,620 CHO-220 FAT-95 PRO-220

Actual 2,816 237 110 240

Time to tighten it up for last push. Can't be gettin sloppy now.

[GarbageJedi]

@ Origin... Don't let up. You wouldn't have come in here if that was what you planned. If it makes you feel any better I started at 209 went up to 214, down to 204 and now 215 all at 1800 cals. It's killing me but I work a crazy shift swing and my body can fluctuate 10 lbs over 24 hrs (seriously). I'm due measurements this weekend, but according to the wife's calibrated touch she says I'm definately leaner and my back is broader. This along with strength going up helps me keep trucking along. No matter what the end result it will be better so keep your head up.

@ ACC.... sorry to hear about the injury. I went to orthopedist wed to have knee checked and luckily no major injury just a lot of aggravation and inflammation. Haven't squatted in over a week going to start again on monday. Doc said to go very light and not past 60 degrees if I feel I must do squats.

TO all.... glad every one is still checking in and pushing forward. Got a little depressed with the knee thing since squatting is one of my favorite lifts, but I'm still here watching my diet and ignoring the scale for a little longer.

Completed All Pro's C1W5D1 which is test day. I passed all lifts execpt squats(stopped when knee started hurting) and curls(failed @ 10 on 2nd set). The best part being that except those two lifts the weights were very manageable, so I'm looking forward to increasing the weight.

[EjnarKolinkar]

TO all.... glad every one is still checking in and pushing forward. Got a little depressed with the knee thing since squatting is one of my favorite lifts, but I'm still here watching my diet and ignoring the scale for a little longer.

Something is bound to get aggravated, irritated, or just a little frayed around the edges. Don't let it get to you, just keep working around it and do any PT that the Dr. suggested.My right knee or shoulder get pissy 2-3 times a year for no good reason. Last time my right shoulder got up on hind legs I was just re-lamping some 4' Fluorescent tubes in some awkward signage. Was off my game for a few months.

Many of the WO programs on this site main are a bit dubious. I have been doing this warmup / active stretch before squatting for about the last year, it is working well.

http://www.bodybuilding.com/fun/dori...ood-guts-5.htm

First 4 minutes of video.

[kimm4]

Hello everyone. Nice to see you all here still plugging along.

Tues workout.

OHP practice
BB x 10
75 x 3
85 x 1
95 x fail
85 x 1
65 x 8

Cybex lat pulldowns
130 x 12
150 x 10
170 x 8
170 x 7

HS incline press
90 x 8 x 2 (really bothered my shoulder so I stopped)

Flat bench DB flys (light)
35's x 20 x 2
40's x 15

Precor squats
160 x 12 x 2
180 x 12 x 2

5 sets of GHR's...these are getting much better.

[erinlee01]

ACC - I give you a ton of credit for doing RFL. I tried it for 3 days and couldn't do it anymore. I think at a different time I could, but right now I can't work it with everything else going on in my life. Too bad, though, because I could have used boost from dropping a lot of weight!

Hey guys, I need more motivation. I had a great start! First week was clean, weekend wasn't as clean. And the same happened for the first three weeks - clean weekdays, not so clean weekends. I've been cutting on about 1800. Working out 6 days a week, no cardio except basketball for 1-2 hours every Thursday.

After the first week my weight dropped from 200 to 194.5
The next week I checked it was back up to 199. It's been steady around there ever since.
I know my diet is on point during the weekdays (I use myfitnesspal and I have a desk job, making it easier for me to diet). When weekends come, it's harder with a girlfriend and being out all day and night.

I feel like I won't even be able to win this competition. I was really motivated to the point I even resisted one slice of grandma pizza my first week! I was ecstatic when I was able to resist it. But now I feel my weight hasn't budged. It SEEMS like I've physically slimmed a bit, and I am able to button up a pair of slacks that I wasn't able to button before.

I'm going into my 4th week as of today and I feel I'm so behind! Only 2 more months left and UGHHH!

Help!

OK, so there is this competition. Which is all well and good to focus on. But you really need to focus on the bigger picture. Why did you decide to do this in the first place? I'm sure the prize was a factor, but I'm guessing it wasn't the major factor.

Weekends admittedly are tough. But it looks as though you're undoing all your good work during the week on the weekends. If it's because you're eating out, plan for it. Keep your cals lower during the day to accommodate the dinner out. Check out the menu ahead of time and find the meal that best fits your goals.

[alabama22]

Oh God, I'm totally knocked out after today... 1,5 hour in the gym and 2 more hours of intensive table tennis But it feels good.

[discdoggie]

ACC - I give you a ton of credit for doing RFL. I tried it for 3 days and couldn't do it anymore. I think at a different time I could, but right now I can't work it with everything else going on in my life. Too bad, though, because I could have used boost from dropping a lot of weight!


.

I can't see it ever working for me. If I ever really ne teded to be THAT lean, I'd start my cut earlier. My training sessions are too important to me, and I am already seeing signifigant strength AND endurance losses from the reduction in food. That initial boost I got from adding creatine? Gone.

I just couldn't see skipping gym sessions because "I'm too tired" or "I feel sore" or "I pulled this or that muscle."

And I still am cooking amazing dinners 4-5 nights a week that the entire family enjoys (the other 2-3 nights we re-heat some leftovers of one of the dinners I made, plus add in a freshly tossed salad) just doubling up on veggies and salads instead of having rice or beans and bread with everyone else. Eating is a big deal here, and meals are looked forward to by the whole gang. Me eating a blob of lean ground sirloing or a tilapia filet, or sipping a whey drink while the rest of my crew chows would just feel wrong.


This is working out for me. I am eating between 1200-1350 ( I've had a handful of days close to 1500, but not many) and I found I work much better when I allow myself a range for calories and macros. Like, instead of "I MUST eat x grams of fat" I can say "I need to eat between 40 and 65." 40 would be the absolute minimum and anything over 65 would be foolish as it is so calorically dense. But I like the freedom and flexibility.

Keeping my carbs under 100 was kinda rough the first couple of weeks. I've had to rearrange my preferred fruits. And if I have oats in the morning (usually 1/3 cup, when I do. Today it was mixed with egg whites, cottage cheese, and a half scoop of vanilla whey to make protein pancakes. One topped with almond butter and the other topped with frozen blueberries, a T of sugar free syrup, and a T of blueberry fruit spread warmed and thinned on the stovetop and then poured over top---yummy! ) then that means having even 1/3 cup of wild rice with dinner is out of the question. At first this sucked (love my brown rice and wold rice mixture!) but I got used to it. Things I'd ordinarily serve over rice---or better yet, cornbread---I've begun to serve over spaghetti squash or even plain ole spinach or broccoli.



Do I sound food obsessed?



Tomorrow is lowe. I think I'll try to get a vid of my GHRs.

[EjnarKolinkar]

Like, instead of "I MUST eat x grams of fat" I can say "I need to eat between 40 and 65." 40 would be the absolute minimum and anything over 65 would be foolish as it is so calorically dense. But I like the freedom

One day more fats, another more carbs, I agree being a little flexible helps. I just shoot for my goals trying not to go too far afield. For me flexible dieting includes not going full OCD on everything. If I wind up way off I try to tighten up what went awry the next day. I just check my macros in the evening as I tend to eat about 1/2 or more of my calories dinner and evening snack, and construct food to at least get back in the ballpark.

Been under my calorie goals last two days, almost way under, until eating to make up in late evening. Not feeling very well, allergies gone nuts. Will post macros and a WO tomorrow. Tonight I'm just trying to lose this weeks endless headache. I hate complaint about anything though so I will shut up now.

[erinlee01]

DD, I agree. It would have been nice to drop the fat fast, but I enjoy my workouts, TKD classes, and am even starting to enjoy my runs. I've been running a 1000 calorie deficit per day that's been working, but even with that I'm starting to feel a little worn down. I'm currently evaluating next steps as I am well aware that I can't serve 2 masters and I need to decide what my priority is - dropping fat or increasing performance.

I'm leaning towards increasing my performance, which should, in turn, lead to fat loss. Albeit a little slower than the 12 week window. I have some races coming up in early spring I'd like to be ready for and a TKD tournament in April.

[discdoggie]

So at the gym at 4:30 to train a couple, then trained legs and did 26 minutes of intervals. Then off to work and I got called and begged to help out bartending at the country club tonight (bachelor party!) and no barback. I ate 1356 cals and bodymedia claimed I burned 3100.

But after 2 1/2 hours of sleep last night and total exhaustion today, I snuck back into the kitchen and had 3 rather large spoonfuls of almond butter. I'm guessing 500 cals? . Still in deficit though, and chalking it up to lesson learned. I am weak around fat-heavy foods when mentally and emotionally and physically beat down. I am off to sleep and counting that as my "cheat" or "re-feed."

[alabama22]

Finally at the gate of the 100KG ^.^ I really hope my weight will be under 100 in the next 2 weeks

[EjnarKolinkar]

Crap I gotta shoot final pics in 3 weeks and a day. Need a stronger self tanner. Hmm better get on amazon now. Nice to see everybody still chugging along.

Slipped in a quick workout tonight. Looking forward to a better training and eating week next week. This week has had a number of complications.

Neutral grip chinsx3
Assisted pullups top of total gymx8
Rack chinsx8
Neutral grip chinsx2
Assisted pullups top of total gymx8
Rack chinsx8
Neutral grip chinsx2
Assisted pullups top of total gymx8
Rack chinsx8

2-22
Goal CAL-2,620 CHO-220 FAT-95 PRO-220

Actual 2,904 373 94 201

2-21
Goal CAL-2,620 CHO-220 FAT-95 PRO-220

Actual 2,267 197 70 237

2-20
Goal CAL-2,620 CHO-220 FAT-95 PRO-220

Actual 2,493 185 97 240

[EjnarKolinkar]

Lunch today, a delicious hot meatloaf sandwich on Sara Lee light wheat, spinach, and sliced apples and tomatoes.

Higher calorie day today, been 7 since the last and I am a little wasted looking. Will update this post with some macros and a WO in a while.

2 mile walk, warm up with bands

DB Lateral
20x8
20x8
30x8

Close Grip Bench barx8
Skull crusher barx8
Close Grip Bench 105x8
Skull crusher 65x8
Close Grip Bench 105x8
Skull crusher 65x8
Close Grip Bench 105x8
Skull crusher 85x8

Standing OHP

65x8
75x8
85x8

Goal CAL-3,000 CHO-400 FAT-65 PRO-190

Actual 3,056 405 87 192

[alacriTEA]

Finally healthy and back on track... 4lbs lost this week.

[discdoggie]

Finally healthy and back on track... 4lbs lost this week.

yay!!!!!

[Tedp]

Well here is my first post here, I entered this contest on January 30th almost eactly 4 week ago, you can see my progress in the pictures and it has been decent so far.

So far I have lost 16 lbs (257 to 242) and about 4% bodyfat. My friend has me on a modified carb cycling diet where I go 2 days farly carb free and one day to do a gentle reload and rinse and repeat and its working decent so far.

My gym sessions consist of the following

M - Chest/ back (Bench press, tbar back row, incline flys, shrugs and pullups)
T - Legs (squats and deadlifts) believe me 60 minutes of those hurt.
W - Off
TH same as monday
FR - Similar to Tuesday except I focus on deadlifts and do squats after (tuesday I focus on squats and do deadlifts after).

Recently I have started to get some decent lifts

After warmups and before cooldowns

Squats - 345 (5 x 3 sets)
BP - 215 (5 x 3 sets)
Deadlift 385!!! (5 x 3 sets) did a max workout a week ago and did 425 for a max (need pussy grips past 385 sigh)
Tbat - 225 (5x3 sets)
pullups (use 45lbs of assistance 8 x 4 sets)

Nice to meet you all anyways.

Ted