2013 Transformation Challenge, a collaborative effort.

[discdoggie]

I've been tossing around the idea of giving myself a caloric range vs. a strict and straight number. 1350-1500.

Now, I am 45, 60 inches tall and a reasonably muscular 115 pounds. I do daily cardio, sometimes interval, sometimes steady-state. I am reasonably active during the day and I tend to spend my off time doing active stuff.


Can I reach 108 by March 31 if I eat 1500? (Please don't make me break out a calculator and do this myself when I KNOW there's geeky-types out there that live, breathe, and die for this type of stuff.)

Oh, 2 weeks ago I started this at 117 and lost 2 pounds super quick. Now it seems to have slowed which I'm fine with, I'll be delighted at 1/2 pound per week.

[acrawlingchaos]

DD... for you, I don't think cardio will help much. You are an avid runner and you will be using a higher proportion of oxygen for energy over someone less accustomed to cardio. I think if you stick within that range (hit the lower end) as often as possible, you should be set for about 4-5 weeks.

It's difficult to say how much of what you lost was retention, so I'm guessing you are probably around the half pound per week mark. You are relatively lean DD, and you may find towards the end of the comp, you may even consider pushing lower in order to lose at the pace you want.

[discdoggie]

DD... for you, I don't think cardio will help much. You are an avid runner and you will be using a higher proportion of oxygen for energy over someone less accustomed to cardio. I think if you stick within that range (hit the lower end) as often as possible, you should be set for about 4-5 weeks.

It's difficult to say how much of what you lost was retention, so I'm guessing you are probably around the half pound per week mark. You are relatively lean DD, and you may find towards the end of the comp, you may even consider pushing lower in order to lose at the pace you want.

I know, aware. The trail running I do for pure joy. The other cardio? Intervals are becoming something I look forward to. I used to dread them, but there's just something about gasping for air and being drenched in sweat that appeals to me.

[sanchezian16]

Finally going to post on this forum. I keep it basic as I plan on updating my profile soon to where everything is there

Workout: Mon-Friday
Splits: Chest/Tris, Back/Bi's, Legs/shoulders(weird I know)
Cardio: Currently doing Anabolic HIIT..using spin bikes/jump roping
Abs: I do 3-4 times a week or on off days to stay active. Planks, side bends, decline sit-ups mainly


Supplements:
Whey Protein
Casein
Creatine
CLA/Keto/Carnitine - All N One
Preworkout (NoXplode, Neurocore, 1.M.R.)

Diet: Primal - version of Paleo with some grain/dairy allowances.


Pretty bummed about today's workout (Legs/Shoulders) was just weak, even though I finished I felt early on my legs weren't into it, I wasn't intense..lower back seems to be lacking on my core hurting my squat. I did do Goblet squats finally and loved them, so that was a plus. Shoulders I did a 100 rep workout on 2 different exercises. No cardio or abs today.

[EjnarKolinkar]

Hai, Sanchez

I've been tossing around the idea of giving myself a caloric range vs. a strict and straight number. 1350-1500.

Yeah what ACC said.

IDK about promises that 1500 will get you there. But it sure seems from a number crunch standpoint that it would. Katch-Mcardle would put a woman with your stats and 18-20% BF at a 1250-1300 ish bmr, before activity modifier to get to a TDEE. For what that's worth. How big a calorie dump was it for you to go to 1325? About 800?

My instinct is to say have the cream in the coffee to the tune of 100 more cals at 1425 with zero fear. And don't go lower until you completely stall. JMO, and fat finger on cel calculator caveated.

[authenticid]

Just started yesterday.. already lost 2.8 pounds. I know its water weight, but i'm very encouraged by the progress after only one day. I realize not everyday will be like this, but i plan on staying strict with my calorie intake, and staying away from starchy, high carb foods.

[Mohammed786]

Just want to say good luck to all those taking part...

May 2013 bring good fortune and the transformation you want!!! Braaaap!!

[birdiefu]

DD- do you know what your maintenance is at your current activity level? How much of a deficit are you trying to achieve? A 0.5 lb/week loss is a mild deficit of 250 cals/day. I have a feeling even 1500 is more of a deficit than that if you are quite active.

As for me, I'm in a severe deficit (RFL, how I love yet hate you...), and will be for about another 2 weeks before 1-2 weeks of maintenance. The rest depends on what BF% I've reached by that point. Tired and hungry today, but still stoked my workout yesterday was pretty good and my neck/shoulder is better each session. I have a feeling I'll be holding a bunch of water for this weekend's weigh-in so scale weight might be up, but I'm feeling a lot leaner, yay! Will be taking 4 week pics this weekend, hope they show a nice change.

[erinlee01]

Cardio
30 minutes Nike+ for Kinect

I'm embarrassed to say how tough this was. lol.

Nutrition
1695 calories
122 g carbs
57 g fats
166 g protein

[discdoggie]

H






My instinct is to say have the cream in the coffee to the tune of 100 more cals at 1425 with zero fear. And don't go lower until you completely stall. JMO, and fat finger on cel calculator caveated.

Yeah, the cream stays, at least for the morning cup.

DD- do you know what your maintenance is at your current activity level? How much of a deficit are you trying to achieve? A 0.5 lb/week loss is a mild deficit of 250 cals/day. I have a feeling even 1500 is more of a deficit than that if you are quite active.
.

slightly more than 1/2 pound per week. .7 pounds


Pull


5 sets pullups

4 sets seated cable row

4 sets HS high row

4 sets t-bar row

5 sets upright rows with EZ bar

3 sets reverse pec dec

5 sets standing bb curls

3 sets alternating DB hammer curls

3 sets straight bar cable curls

2 sets ab wheel rollout

2 sets decline situps


20 minutes treadmill HITT




attempting GHRs tomorrow!

[discdoggie]

I got an unexpected day off today (yay!) Will be using it to make up and freeze some meals. I will be looking through sparkrecipes. I love that place.

[remit]

thought i would chime in as well. i am in on the transformation challenge this year, dont laugh at my terrible photos.

will be doing new measurements early next week, but i have been hitting it pretty hard in the gym. m/w/f lift/pull and t/th cardio/abs/something else if its not hurting from the day before. =).

taking sups,
whey
creatine,
pre workout nox
glutamine
amino 1000

good luck to everyone!.

[acrawlingchaos]

Yesterday was Back/Shoulders Hypertrophy. I also have today's workout to log. Starting to feel better (so it seems it was a 48 hour thing), but the funk is still lingering a bit.

Speed Bent over row
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

Hammer Strength High Row
190 x 10
190 x 10
190 x 10

DB Bent over Row
55 x 12
55 x 12
55 x 12

Rack Chins
BW+20 x 10
BW+20 x 7
BW+20 x 5

Dumbbell Pullover
55 x 20

Seated Dumbbell Press
40 x 12
40 x 12
40 x 8

Upright Row
40 x 15
40 x 15
40 x 15

Side Lateral Raise
12.5 x 15
12.5 x 15

[discdoggie]

GHR---a bunch of attempts

BB squats---5 sets

BSS---4 sets

Goblet squats---4 sets

Leg press (these **** with my hernia) 2 sets

Leg extension---4 sets 20

Seated leg curl---4 sets

Glute isolator---2 sets

Final gHR attempt.

31 minutes step mill

[quietchef]

Push I

DB presses (@ 45* incline)
30 x 12 warmup
40 x 8 "
50 x 8 "

Flat BB Benchpress
95 x 8 warmup
135 x 8
155 x 8
165 x 8
175 x 8
185 x 8
195 x 6
205 x 3
135 x 8
135 x 6

Military Presses
Bar x 12
75 x 8
85 x 8
95 x 8

Tricept Cable Pressdowns (loving the heck outta these D-handles, so weight is per handle)
25 x 8
30 x 8
35 x 5 completely stalled

Decline DB chest flies
25 x 8
30 x 8
35 x 8 hard.

Yesterdays training. Feeling those wonderful doms today, as I don't normally do this much volume, I had an extra half an hour to really push myself. Tomorrow is bi/back day. Deads here I come

[sain724]

you also have to take into thought that you don't have much weight to lose as say a woman who weights 150 lbs so its gonna be much more difficult to drop the lbs that a heavier woman would have.

[erinlee01]

Bench
45x5
60x5
70x5

90x5
100x3
115x3

Bench Dips
10x5

Doing these until my shoulders stop hurting.

Wide grip pullups w/bands
7, 5, 5, 4, 3

Picked up 6 reps this week!!!!!

Skull crushers
25x15x5

Cardio
30 minutes run/walk intervals on treadmill
3 - 5 mph

Nutrition
1,653 calories
111 g carbs
63 g fat
159 g protein

[EjnarKolinkar]

Picked up 6 reps this week!!!!!

Kudos!

Macros from yesterday

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

Actual 2,625 288 74 235


7 Min on Bike

Twist with 2x4 25
DB side bend 50x25

DB one arm row
50x8
60x8
70x8

Pull Up assist top rung Total Gym
CGx8
MGx8+20 Lb to sled
Neutral grip pull ups BWx2
Neutral grip pull ups BWx1 3/4
Neutral grip pull ups BWx1

RDL

115x8
135x8
165x8

Good Morning
60x8
60x8

No problems tonight, made progress. More to offer with good mornings. But going to work up slow there. It's pull up progress night ITT! Gotta go eat some Froyo.


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

Actual 2,648 230 94 245

[discdoggie]

Nutrition on target---1347 calories. I shot a teeny bit low on protein; 114 and usually I go for a minimum of 120. I'll do better tomorrow. I'm still basking in the pride of my *almost* glute-ham raise.

[KwayZee]

In here to follow along

[discdoggie]

In here to follow along

So glad you made it!

[erinlee01]

Nutrition on target---1347 calories. I shot a teeny bit low on protein; 114 and usually I go for a minimum of 120. I'll do better tomorrow. I'm still basking in the pride of my *almost* glute-ham raise.

Are you doing them BH style? I used to do them when I was going to the gym and had the equipment. They always made me want to cry because I couldn't nail them.

[discdoggie]

Are you doing them BH style? I used to do them when I was going to the gym and had the equipment. They always made me want to cry because I couldn't nail them.

Yep. My old gym in FL had a GHR station and I could do them on that. The calf machine is much much MUCH harder.

[erinlee01]

Yep. My old gym in FL had a GHR station and I could do them on that. The calf machine is much much MUCH harder.

We didn't have a GHR station. I used the lat pulldown station, then moved to the smith machine (I'd kneel on one of those aerobic steppers with a mat on it and hook my legs under a weighted bar). I don't have any way to rig something similar up in my basement. Though I'm trying to figure something out! My hams need work.

[alacriTEA]

Bah... Feeling pretty shabby today. I'm hoping it's just a sinus infection and nothing more. Fortunately its my light day on AllPro's so I'll just power through and get some rest this weekend.

Also, I've finished up my research on running shoes. Gonna get me a pair (of shoes ) this weekend and Tuesday starts c25k. With AllPro on Monday, Wednesday and Friday, c25k will fit in perfectly on Tuesday, Thursday and Saturday... This will give me Sunday to recoup, regroup and reload.

[themyth2009]

Pic this morning. Just woke up. Used my sons web cam he must have it on extra dark or something. I still have long way to go and not been lifting just cardio. Spending next 2 weeks in Brazil so it will be a challenge for sure.

[sanchezian16]

Was Chest/Tri's day with HIIT cardio at the end. No abs

Chest Workout:
Flat Barbell Bench
Decline Barbell Bench
Flys

Tris Workout:
Push downs
French Press
Single Handed Push Downs
Kick Backs



I did 8 sets of HIIT jump roping at the end for cardio. Broke a really good sweat, even got some nice whiplash burns on my skin from missing double ups from the rope.

[Bando]

I'm still basking in the pride of my *almost* glute-ham raise.

Today's *almost* is next week's *sloppy* and the following week's *look at this!* Video

Spending next 2 weeks in Brazil so it will be a challenge for sure.

Hershel Walker only did pushups and situps in college

[alacriTEA]

Hershel Walker only did pushups and situps in college

Strong Excuse-Buster of Peace

[erinlee01]

Squats
45x5
45x5
50x5

65x5
75x3
85x3

Good Mornings
45x15x5

Cross back lunges
20x5 (10 ea side)

V-sits on bench
20x5

Cardio
30 minutes Nike+ on Kinect

This was more strength based, so I did much better than the other day.

Nutrition
2,072 calories
143 g carbs
89 g fat
155 g protein

Pizza night with the kids. Not gonna stress it - I only have them every other weekend and I'm still under maintenance calories. Have to cut it back the next time we do it, though.


Deload week next week, so I'll probably pick up the cardio.