2013 Transformation Challenge, a collaborative effort.

[discdoggie]

So yesterday was day 2 of S2S. Now my entire arm region is sore, lol. Week one the reps are in the 12-15 range so I've lowered the weight on most of my lifts and really focused on the M2MC. And it was quite effective. To read it, it looks so bro-science-ish, but I guess do ANYTHING different from my norm was enough to shake things up.

[matman1813]

In. Good luck everyone. I'm not normally good at sticking to logs, I just see them as somewhat of a drain on my energy. But for a shot at 50k I'm going to do my best to keep up. I'll throw some starting pics up on 13th, will be starting my cut tomorrow.

Cals = 2200
Protein= 170g+
Fat = ~75g
Carbs = as many as I get get

[EjnarKolinkar]

So yesterday was day 2 of S2S. Now my entire arm region is sore, lol. Week one the reps are in the 12-15 range so I've lowered the weight on most of my lifts and really focused on the M2MC. And it was quite effective. To read it, it looks so bro-science-ish, but I guess do ANYTHING different from my norm was enough to shake things up.

I've seen a log or two of people who ran it. They seem to like it. 4 day split with waves of volume and intensity changes. And some drop and rest pause sets. Seems legit. Nice to get that MMC.

Carbs = as many as I get get

Hello matman I like your carbs plan.





I've been doing a little better than I thought. 12 days average

2494. C293. F73 P203


Deadlifting on tap for tonight

[matman1813]

Hello matman I like your carbs plan.

Hello. Good to see you in here. You're in the 100k challenge too then?

[EjnarKolinkar]

Hello. Good to see you in here. You're in the 100k challenge too then?

Yep, bulk is over time to win some whey, a Dymatize T-shirt, some cash....... and get a lil ripped

[mcbourque]

Hi there!
Just joined the challenge. My first time.
I didn't realized there was this whole thread here apart from the O35 one until yesterday.

I'm in it to alleviate pain and hope that losing some weight will put less pressure on my hip joint and lessen the sciatica/arthritic/etc pain when I walk.

I don't want to go too drastic of a deficit because I want to keep my strength.
I don't know how much I can lose in that time, will definitely not win but here for the motivation (you guys are very inspiring!)

Plan is what I have been doing for the past 10 weeks but 200 cal under maintenance:

1600 cal
100g proteins
60g fat

I make my own program. So the plan weekly is:

Upper/lower 4 day split
1-2 days Pilates on other days.

I just started to take SuperCissus last month so that's also a good time to see if it helped after 3 months.

I'm at 125 lbs for 5'3" so maybe I can go down to 120lbs in that time? I think that would help.

[mecarlme1]

I'm a long time user of the site for information. I saw this and thought I'd join the site and have a go, I've more chance of going to the Moon than winning but it will get me more focused and should be fun.

[rockangel]

Curious,
Other than the before pictures, is anyone planning on posting up weekly or monthly progress pictures?

I usually do monthly pictures anyways.

[davidolson22]

Curious,
Other than the before pictures, is anyone planning on posting up weekly or monthly progress pictures?

I usually do monthly pictures anyways.

I'll do it if other people are.

[EjnarKolinkar]

Hi there
I'm at 125 lbs for 5'3" so maybe I can go down to 120lbs in that time? I think that would help.

Hi mcb, seems like a reasonable goal.

Curious,
Other than the before pictures, is anyone planning on posting up weekly or monthly progress pictures?

I usually do monthly pictures anyways.

I'm going to do a monthly in bodyspace, do you mean in bodyspace or ITT? I'll probably put a pic in here at some point so er'body can moar cardio, RFL, do sum thin man!

I'll do it if other people are.

Hey don't think I said hello. You were doing allpro?

[acrawlingchaos]

Happy birthday chaos

Thank you and that is exactly how i was feeling, like watching grass grow.

And happy birthday to chaos too!!

Thank you ladies.

Rockangel, good progress on a slow steady deficit. I think 10-12 more pounds on your frame is going to be a huge change.

So yesterday was day 2 of S2S. Now my entire arm region is sore, lol. Week one the reps are in the 12-15 range so I've lowered the weight on most of my lifts and really focused on the M2MC. And it was quite effective. To read it, it looks so bro-science-ish, but I guess do ANYTHING different from my norm was enough to shake things up.

Something out of a box is sometimes the way to go.

In. Good luck everyone. I'm not normally good at sticking to logs, I just see them as somewhat of a drain on my energy. But for a shot at 50k I'm going to do my best to keep up. I'll throw some starting pics up on 13th, will be starting my cut tomorrow.

Cals = 2200
Protein= 170g+
Fat = ~75g
Carbs = as many as I get get

Numbers seem good, though you may want to consider a weekly refeed to keep strength up.

1600 cal
100g proteins
60g fat

I make my own program. So the plan weekly is:

Upper/lower 4 day split
1-2 days Pilates on other days.

I'm at 125 lbs for 5'3" so maybe I can go down to 120lbs in that time? I think that would help.

Honest opinion? I think your macros look good, but if you are bang on accurate with your counting, I am willing to bet that it is more than a 200 calorie deficit.

As far as weight loss, I think you should set your goals a bit higher. On a 5 lbs weight loss, anywhere between 2 and 5 lbs will be water, meaning you may end up doing nothing but skimming the bloat off and hitting a pound of fat. By the time you refeed back up at the end of the diet, you might only find yourself down a pound or two. I think a 10 lbs goal is probably much more appropriate and wouldn't be considered excessive.

Have you recently been dieting / lost weight in the last 2-3 weeks?

Curious,
Other than the before pictures, is anyone planning on posting up weekly or monthly progress pictures?

I usually do monthly pictures anyways.

I will most likely post either a monthly or a mid competition photo. Unsure yet....

[hammerfelt]

acrawlingchaos - I appreciate all the hard work you put into this for everyone.

[acrawlingchaos]

acrawlingchaos - I appreciate all the hard work you put into this for everyone.

Believe me when I say I get more out of this than I give.

[hammerfelt]

For the photos is says 3/4 of physique. Are most of us going torso up or full body picture including legs?

I got the legs, thinking I need to show them off to offset 57 inch waist.

[discdoggie]

Curious,
Other than the before pictures, is anyone planning on posting up weekly or monthly progress pictures?

I usually do monthly pictures anyways.

I guess you haven't read the rest of the thread from last year? I'm a huge camera whore. Flattering myspace angles is my middle name.

[rockangel]

I guess you haven't read the rest of the thread from last year? I'm a huge camera whore. Flattering myspace angles is my middle name.

I dont have the attention span for 18 pages :P

Im a pretty big camera whore too, pretty much the only pictures on my phone are selfie progress shots (as you can tell by the photos i posted). But i do "official" progress shots once a month where i force my hubby to take them for me. I think he has gotten pretty good at it to

I am hoping that everyone is correct and i can see a big change this year. I am planning a fitness shoot in a beautiful facility at the end of this challenge. I love doing photo shoots and highly suggest them even if you are not at your desired fitness level. Last ones i did were in 2012, so i am ready for some new ones!

[mcbourque]

Honest opinion? I think your macros look good, but if you are bang on accurate with your counting, I am willing to bet that it is more than a 200 calorie deficit.

As far as weight loss, I think you should set your goals a bit higher. On a 5 lbs weight loss, anywhere between 2 and 5 lbs will be water, meaning you may end up doing nothing but skimming the bloat off and hitting a pound of fat. By the time you refeed back up at the end of the diet, you might only find yourself down a pound or two. I think a 10 lbs goal is probably much more appropriate and wouldn't be considered excessive.

Have you recently been dieting / lost weight in the last 2-3 weeks?

Thanks so much for the input!
I have maintained 125 lbs for ten week with 1800C/100P/60F in Oct-Dec. Then maintain over my 10 days rest during Christmas break without monitoring.

I lost about 6 pounds last summer but did not have a very defined plan and didn't really track cals or macro. I did go on 1200 cal for a bit this summer which was crazy. I'd just overeat in the week-end.

Are you saying I can actually lose 10lbs in that time period at 1600?


Thanks

[discdoggie]

I dont have the attention span for 18 pages :P

!

This post was from week nine of 12, I think? My updates were more when the fancy struck me rather than every 30 days or 4 weeks or whatever. The same will probably go this time around. A structured, organized person I am not. I do "big picture" far better than minute detail


http://forum.bodybuilding.com/showth...post1039368193

[acrawlingchaos]

Thanks so much for the input!
I have maintained 125 lbs for ten week with 1800C/100P/60F in Oct-Dec. Then maintain over my 10 days rest during Christmas break without monitoring.

I lost about 6 pounds last summer but did not have a very defined plan and didn't really track cals or macro. I did go on 1200 cal for a bit this summer which was crazy. I'd just overeat in the week-end.

Are you saying I can actually lose 10lbs in that time period at 1600?


Thanks

If you have been maintaining on 1800.... not at your current activity level. 1800 is an awfully low maintenance, and I read through your journal and understand you have some limitations. Personally (and if your phsyio allows), walk/treadmill/etc as much as you can. DO what you want to get better at. It would also help raise your TDEE giving you a bit more of a deficit. Starting at 1600 also gives you a bit of room to move down a little as the diet progresses as well.

If you've been maintaining at 1800, I would assume you are fairly depleted already... so probably don't have a lot of retained water. 8 lbs would still be a better goal to hit IMO than 5. This is 12 weeks and I would much rather see people get the diet over and meet goal and not drag it out.

[mtbkr]

Hey all! Not long to go now I will be posting up progress pics, likely to be at least monthly - having progress pics is motivating - wish I had taken more during my first 15kg lost. Still lots left to lose though, so should be plenty more pictures

[mcbourque]

If you have been maintaining on 1800.... not at your current activity level. 1800 is an awfully low maintenance, and I read through your journal and understand you have some limitations. Personally (and if your phsyio allows), walk/treadmill/etc as much as you can. DO what you want to get better at. It would also help raise your TDEE giving you a bit more of a deficit. Starting at 1600 also gives you a bit of room to move down a little as the diet progresses as well.

If you've been maintaining at 1800, I would assume you are fairly depleted already... so probably don't have a lot of retained water. 8 lbs would still be a better goal to hit IMO than 5. This is 12 weeks and I would much rather see people get the diet over and meet goal and not drag it out.

I actually was maintaining at 1800 with the same activity level but it's possible I was closer to 2000 cal because I was not weighting my food, just measuring. I'll stick with 1600 and use the food scale for a few weeks and see what happens, see how fast I go down, then I could go down to 1500 if needed.

I'll give it some more thoughts.
Thanks for the feedback, it's very helpful

[djconnexion]

Hi Everyone,
In on this. My very first contest. I'm from India. Gotta win this one. No other way to go. Posting pics start on 13th. Will post my diet and workout regularly. All the best everyone We all gonna make it but I'm gonna win it

[davidolson22]

Hey don't think I said hello. You were doing allpro?

Hello! Nah, not all pro, just a 4 day split, and cutting calories. I've been making progress so far,so I'll just keep pushing it into as far as possible. What are you doing?

[djconnexion]

I went through the stickies by Emma and corrected my diet as follows.

My BMR = 1600 cal
My TEE = 2000 cal
Subtracting 20% = 1700 cal
Protein intake = Bodyweight in kg *1.2 = 71*1.2 = 184 gms
Fat intake = Bodyweight in kg *1 = 71 gms
Carb intake = (Total cal - (protein*4)-(fat*9))/4 = 75 gms

Based on the below my diet will be

Meal 1 = 114cal 11carb 1f 14pr
Meal 2 = 280cal 23carb 5f 36pr
Meal 3 = 468cal 13carb 19f 39pr
Meal 4 = 743cal 10carb 34f 95pr

Total = 1605cal 80carb 59fat 184pr

[davidolson22]

I went through the stickies by Emma and corrected my diet as follows.

Protein intake = Bodyweight in kg *1.2 = 71*1.2 = 184 gms

That protein intake looked very high, and I saw your error. 71*1.2 is not 184, it's closer to 84, just doing it in my head. So everything after this point that used this calculation has to be fixed.

[matman1813]

Numbers seem good, though you may want to consider a weekly refeed to keep strength up.

Thanks for the suggestion. Football season starts soon so I'll probably do my refeed near gameday. Not sure whether I should do it; the day before, on the day or the day after. :/ Any idea?

[djconnexion]

That protein intake looked very high, and I saw your error. 71*1.2 is not 184, it's closer to 84, just doing it in my head. So everything after this point that used this calculation has to be fixed.

My bad bro. Its 71.*2.6 = 184. Thanks for having my back

[davidolson22]

My bad bro. Its 71.*2.6 = 184. Thanks for having my back

Oops, thanks for pointing out my error.

[djconnexion]

Just finished a shoulder workout.

Barbell Press 5*10, 10*10, 15*10
Arnold Press 5*10, 10*10, 10*10
Barbell Upright rows 5*10, 12.5*10, 15*10
Standing Lateral raise 5*10, 10*7, 7.5*10
Reverse pec dec 45*10, 45*10, 45*10

Shoulder is sore as hell. Not able to lift my hand to drink water lol.

[discdoggie]

Hi Everyone,
In on this. My very first contest. I'm from India. Gotta win this one. No other way to go. Posting pics start on 13th. Will post my diet and workout regularly. All the best everyone We all gonna make it but I'm gonna win it

I don't know why you were red, and honestly the way people live and die for reps here is ridiculous, but I fixed that for you. Welcome.