2013 Transformation Challenge, a collaborative effort.

[Bando]

Good luck to all the 2014 competitors, the O35 had a nice showing last year!

[geek23ka]

birdie's tranformation was amazing. did she win anything?

i am going to go through all of this thread to see what she did for workouts. bc i know she can put up some mean numbers.

[davidolson22]

In for motivation.

[geek23ka]

went through this thread. got motivated. thanks, acc!

[EjnarKolinkar]

Welcome back Ejnar, good to see you in here again this year. We can all skinny down so we can go through another 9 months of bulking.

It is good to be back

Good luck to all the 2014 competitors, the O35 had a nice showing last year!

Thanks!

birdie's tranformation was amazing. did she win anything?

I don't think she did, but she sure did super.

[Endurance4lfe]

just entered! a bit rotund since the holidays began. I'm very competitive and this is what I need to put that new fire under my ass! Excited!

[Endurance4lfe]

think the toughest bit will be finding a program thats good for my schedule. I can only get to the gym 4-5 times a week.

[mtbkr]

I'm in too! Registered and rearing to go Have joined the body group too. Looking forward to it!

[EjnarKolinkar]

just entered!

I'm in too! Registered and rearing to go

Hey, welcome to the endless well of motivation

[acrawlingchaos]

Welcome to the newcomers to the thread. You will have to pardon the short message... Typing on a tablet... Not accustomed to it. I'll make sure to greet you all properly when I get to a big boy computer.

[KallieFit22]

In as well ! Pretty excited for this… first transformation challenge I've ever signed up for Good luck to everyone!

[themyth2009]

Not in the comp but am competiting with myself. I think given my medical condition I am not so sure I can do what it takes to win this silly comp. Also I am not willing to sell out for pre photos nor use the silly ass camera tricks for the after.

[Bando]

Looking good Aneus

[themyth2009]

Looking good Aneus

Thanks Bando and thats Aneas to you

[Ma110W]

In to see if I can actually stick to a cut this year.

[acrawlingchaos]

OK everyone.... we are just over a week away from our start. Let's start with the basics....

Has everyone registered yet?

What is your game plan for the transformation?
Calories? Macros? Weighing? Own a scale?

Do you have a strategy for your programming?





My plan is as follows.

. I begin tracking/ counting/ weighing.
.... Calories 2200 average (2100 daily with a 2800 calories weekly refeed)
.... Protein = 160 grams
.... Fats = 80 grams
.... Carbs will be as high as possible throughout, averaging 210 daily.

. I will reduce volume on the program.
. all 5 x 5 reduced to 3 x 5
. all 3 x 10 accessories reduced to 3 x 5.
. Will compensate by slowly increasing intensity accordingly.
. Both power days will remain the same, and 531 progression will remain the same.

I will be posting my daily macros ITT.











For those of you who do not have a game plan.... this is the week to get it figured out. If you need direction, I implore you to post your questions and concerns so you can get on board.

[geek23ka]

why do you try and keep your carbs high

asks the girl with a penchant for MEAT

[themyth2009]

OK everyone.... we are just over a week away from our start. Let's start with the basics....

Has everyone registered yet?

What is your game plan for the transformation?
Calories? Macros? Weighing? Own a scale?

Do you have a strategy for your programming?





My plan is as follows.

. I begin tracking/ counting/ weighing.
.... Calories 2200 average (2100 daily with a 2800 calories weekly refeed)
.... Protein = 160 grams
.... Fats = 80 grams
.... Carbs will be as high as possible throughout, averaging 210 daily.

. I will reduce volume on the program.
. all 5 x 5 reduced to 3 x 5
. all 3 x 10 accessories reduced to 3 x 5.
. Will compensate by slowly increasing intensity accordingly.
. Both power days will remain the same, and 531 progression will remain the same.

I will be posting my daily macros ITT.











For those of you who do not have a game plan.... this is the week to get it figured out. If you need direction, I implore you to post your questions and concerns so you can get on board.

I count and track nothing. I just decrease food intake and cut way back on carbs. As far as training I increase volume and cardio. The best results I have gotten is training with drop sets like DC style and upping cardio to 30 to 45 minutes 6 times a week.

[acrawlingchaos]

why do you try and keep your carbs high

My primary goal is in this diet/contest, is not fat loss. As I am already relatively lean, my primary focus is to maintain lean mass and maintain or increase strength. Since the primary fuel for strength training is glycogen, keeping carbs as high as possible will result in better performance (as well as preventing to steep of a deficit).

asks the girl with a penchant for MEAT

I practice IF as a general rule, and with my macro arrangement, I eat a pound of meat daily.

I count and track nothing. I just decrease food intake and cut way back on carbs. As far as training I increase volume and cardio. The best results I have gotten is training with drop sets like DC style and upping cardio to 30 to 45 minutes 6 times a week.

Which brings up another perspective. Are there any other people here who will be using an intuitive approach to dieting?

I know you (Myth) have had great success with intuitive diet and will be great to see what you do this winter.

[geek23ka]

i have been, essentially, intuitive maintaining for the past 3 months, which has been a real joy to know that it's possible for me.

but to diet, i have to count.

i don't have much in the way of calories to play with, so i'll probably load all of my carbs right before and after my strength training for that day. and a semi-IF plan worked for me my last run of deficit eating. i usually stopped eating between 2 and 4pm and wouldn't start again until 8 or so the next day.

[EjnarKolinkar]

i have been, essentially, intuitive maintaining for the past 3 months, which has been a real joy to know that it's possible for me.

but to diet, i have to count.

That's cool that you have done well with intuitive eats for so long. GJ


I will be counting and weighing. 20% deficit.

Pro 200
Fat 90
Cho 200
Cals > 2400-ish

I like carbs too

Usual stuff for me. Started 2400 a week ago which has been going OK, other than running too high on carbs and too low on fats weekdays. I take a day at 2900 whenever I am going to eat a ham if I don't, but will keep them at bay as much as possible to keep this diet as short as possible.

Running 5/3/1 bbb, set it up with this diet in mind, pretty limited accessory work currently. Hopefully I can just keep rolling.


Nice to see so many people joining the group.

[rockangel]

I am tracking cals and macros. It drives me a bit bonkers, but i know it works.

Being small my cals are low so I use refeeds when i feel i need it, usually every 6 - 7 days i just feel it. I have learned to listen to it and it has been working for the last few months.

I am wondering if i should stick with my current program, i really like it and am seeing good results, but i am just about at the 12 week mark with it. So havent decided if i should change it or restart this one.

[acrawlingchaos]

i don't have much in the way of calories to play with, so i'll probably load all of my carbs right before and after my strength training for that day. and a semi-IF plan worked for me my last run of deficit eating. i usually stopped eating between 2 and 4pm and wouldn't start again until 8 or so the next day.

Seems like a solid plan. Macro timing definitely becomes a factor when you are working on limited energy.

That's cool that you have done well with intuitive eats for so long. GJ


I will be counting and weighing. 20% deficit.

Pro 200
Fat 90
Cho 200
Cals > 2400-ish

I like carbs too

Usual stuff for me. Started 2400 a week ago which has been going OK, other than running too high on carbs and too low on fats weekdays. I take a day at 2900 whenever I am going to eat a ham if I don't, but will keep them at bay as much as possible to keep this diet as short as possible.

Running 5/3/1 bbb, set it up with this diet in mind, pretty limited accessory work currently. Hopefully I can just keep rolling.


Nice to see so many people joining the group.

Honestly, I don't think there is anything wrong with running occasional high carb low fat days. A break from traditional diets foods and loading up on a high carb day and staying in your deficit can be very useful.

Personally, I'm a big fan of lower volume on a deficit. IMO, the bbb template is better suited to a surplus. Other low volume templates may be better suited to a deficit.

I am wondering if i should stick with my current program, i really like it and am seeing good results, but i am just about at the 12 week mark with it. So havent decided if i should change it or restart this one.

I guess it really depends on your program. You would probably be better off keeping the same basic program with the same basic progression and adjust your volume accordingly.








Will I be seeing macro's posted here by any of you?

[acrawlingchaos]

think the toughest bit will be finding a program thats good for my schedule. I can only get to the gym 4-5 times a week.

You could make significant progress on 3 days... so no fear. I'll be posting some links ITT later of some great basic programs.

I'm in too! Registered and rearing to go Have joined the body group too. Looking forward to it!

In as well ! Pretty excited for this… first transformation challenge I've ever signed up for Good luck to everyone!

Welcome to the thread ladies.

In to see if I can actually stick to a cut this year.

I think you'll do just fine. Just come itt once a day, post macros and then you can explain to why you failed to meet your daily goals as we sneer at you in disgust. :P

Srs though... you can make it easier with a solid strategy and posting up every day. What is your plan for the diet? Details!!!

[rockangel]

Seems like a solid plan. Macro timing definitely becomes a factor when you are working on limited energy.

Honestly, I don't think there is anything wrong with running occasional high carb low fat days. A break from traditional diets foods and loading up on a high carb day and staying in your deficit can be very useful.

Personally, I'm a big fan of lower volume on a deficit. IMO, the bbb template is better suited to a surplus. Other low volume templates may be better suited to a deficit.

I guess it really depends on your program. You would probably be better off keeping the same basic program with the same basic progression and adjust your volume accordingly.








Will I be seeing macro's posted here by any of you?

The program has been perfect volume so far, but it can be taken down still if i need it.
For macros im sticking with what has been working..
1350 cals
110 protein
70 fat
70 carbs

[geek23ka]

I think you'll do just fine. Just come itt once a day, post macros and then you can explain to why you failed to meet your daily goals as we sneer at you in disgust. :P

lol!!

Srs though... you can make it easier with a solid strategy and posting up every day. What is your plan for the diet? Details!!!

i'll bite. is it too early? fukkit

1,681 cals
189 carbs
35 fats
152 protein

most days my fats are higher and carbs are lower...but since coming off of christmas/new years food, my carbs have been higher.

it's starting on the 12th right? i need to go check.

[EjnarKolinkar]

Honestly, I don't think there is anything wrong with running occasional high carb low fat days. A break from traditional diets foods and loading up on a high carb day and staying in your deficit can be very useful.

Personally, I'm a big fan of lower volume on a deficit. IMO, the bbb template is better suited to a surplus. Other low volume templates may be better suited to a deficit.

Will I be seeing macro's posted here by any of you?

OK, see journal for my general brain damage making programming changes and general chitstorm that will ensue lol.

+

I'll be posting macros Like dis>

2,468 C231 F98 P196

[discdoggie]

In! (Again!)


I am starting at a lower weight than last time...I'm hovering at 112.5-113 and shoveling in upwards of 3200 cals per day so I'm gonna just shoot at keeping my cals below 1800 for the first week and 100 grams of protein. Everything else will be loosey goosey.

I have been training consistently, just since summer the fat started creeping back on. I need to spray Crisco on me to get the size zero jeans on, so that will be my first barometer of how things are moving along.

[discdoggie]

birdie's tranformation was amazing. did she win anything?

i am going to go through all of this thread to see what she did for workouts. bc i know she can put up some mean numbers.

Her before and after pics sure did have a "WOW!" factor. And anyone can take this with a grain of salt, but unless someone truly feels they're a legit contender to win the 50k, I wouldn't recommend crash dieting. This wasn't FuFu's first rodeo...she's experienced enough to do it with minimal damage.

It is good to be back .

Hey there!

just entered! a bit rotund since the holidays began. I'm very competitive and this is what I need to put that new fire under my ass! Excited!

Welcome and good luck/congrats!

think the toughest bit will be finding a program thats good for my schedule. I can only get to the gym 4-5 times a week.

I'm in too! Registered and rearing to go Have joined the body group too. Looking forward to it!

Welcome! Me too! I'm so psyched I almost wish it was starting tomorrow.

In as well ! Pretty excited for this… first transformation challenge I've ever signed up for Good luck to everyone!

Welcome!

Not in the comp but am competiting with myself. I think given my medical condition I am not so sure I can do what it takes to win this silly comp. Also I am not willing to sell out for pre photos nor use the silly ass camera tricks for the after.

Is there a category for "physique I'd most like to lick?"

Looking good Aneus

Hi Bando.

In to see if I can actually stick to a cut this year.

Lolz, me too. I actually shocked the **** outta myself I lasted the entire 12 weeks.

I am tracking cals and macros. It drives me a bit bonkers, but i know it works.

Being small my cals are low so I use refeeds when i feel i need it, usually every 6 - 7 days i just feel it. I have learned to listen to it and it has been working for the last few months.

I am wondering if i should stick with my current program, i really like it and am seeing good results, but i am just about at the 12 week mark with it. So havent decided if i should change it or restart this one.

You've already been cutting for 12 weeks? Damn, how much longer do you plan to go for?

[geek23ka]

DD i don't know how it will play out and reading up on what she did (bc wow) i certoinly know i can't do super low intake. i think 1200kcal is possible, but not lower. i just don't have that in me.

i'm excited you're doing it this year! i read your posts.