Scrabbz's Transformation for Christmas (with AllPro's Beginner Routine.)

[Scrabbz]

Welcome to my transformation workout journal. Some of you are new to me, some of you are old supporters, and some of you may have found me in the last day or so.

This is my second journal here on BB.com, and here's the story:

Two years ago I weighed 240lbs. I was overweight, not super obese, but not healthy either. I just didn't really live a very active lifestyle and didn't seem to pay attention much to what I ate. One day, I simply decided I wanted to lose weight, and lose weight I did. I researched weight loss and nutritional science for days (seriously, if I wasn't in class or out with friends, I was studying up on how to lose weight.) I learned about caloric deficits, expenditures and calories in vs calories out.

So I took that knowledge and did what everyone who wants to lose weight at first does: applied it haphazardly by myself.

I ran every day, I cut back on what I was eating, I counted calories. And the weight started to fall off. I was so excited. I was losing weight, I was looking and feeling better. People were noticing. I was getting compliments. I was living large!

Then I got down to 165lbs. I wasn't skinny-fat, but I wasn't built quite right either. Then I learned that in order to have a "6-pack" you need to be at 10% body fat or less. I didn't have a 6-pack and I wanted one. So, what did I do? I cut my calories more, I ran more. All without lifting weights seriously.

And you can see where this is going. I started lifting in February, I started out with SS, still eating at a caloric deficit. I was hell-bent on looking great. I, however, was going about it all wrong, and for all the wrong reasons. Then, the Eating Disorder took hold. I woke up one day and looked in the mirror. I was 158lbs. I didn't have a 6-pack. I needed to gain muscle for that. But that meant gaining weight, which meant eating above maintenance, which meant no more cutting. Not only that, my personal life had gone to a very dark place. Constant family trouble, emotional problems and depression issues. I felt like everything was out of control. So what did I do? I cut more.

Now I'm down to 15% body fay, 147lbs and little muscle mass. June was my darkest month. 2 weeks of it I spent eating under 1950 calories a day, lifting 4 days a week, subsisting off of literally diet soda, water, chicken and oatmeal and a multi-vitamin. The same foods, day in and day out. I was so scared to gain weight. I spiraled out of control. I was walking through life in a fog. I couldn't concentrate, I wanted to quit, I wanted to give up. And I almost did.

But through the help of friends, loved ones and others, I have taken steps to getting my happiness and reassessing my goals and life.

And now, it's time to transform into the person I want to be with the physique I want.

I will be starting with AllPro's Beginner routine.

For those of you unfamiliar, here is the thread on it: http://forum.bodybuilding.com/showth...hp?t=147447933

I have been advised by doctors to NOT do any cardio as of now due to my severe caloric restrictions. My body is still in rough shape, I still have repairs to make to it.

But I don't intend to just sit around.

My starting stats will be:

Squat: 180lbs working weight
Calf-Raises: 225lbs working weight
Bench-Press: 125lbs working weight
Barbell-row: 100lbs working weight
SLDL: 215lbs working weight
OHP: 85lbs working weight
Barbell Curl: 65lbs working weight

On "off' days, I'll be doing core-training circuits. As my body rebuilds, I'll be working up to HIIT training as well.

As for food:
2300kcals a day. No exceptions. Those of you from my older posts know I have fought these demons to eat even over 2100kcals most days. Those days are no more. If I don't eat 2300 at least a day, then we know I'll just be spinning my wheels.
I'll be posting my meals and daily macros, along with fun recipes I find (I love to cook, surprisingly.)
No food pr0nz sadly because my camera is crap.

So, I invite you all to join my journey as I attempt to bring myself a Christmas gift this year: a new physique, a better looking me, and most of all, back to enjoying life again.

[jgreenhaus]

1st

In!
Lets do this buddy

[Swuuu]

In to see you make all the improvements you want to make and more!

[Charnell]

All up in this to see you in a few years sittin at 180lbs with your six pack

[thehobbes]

Sub'd!

[Scrabbz]

1st

In!
Lets do this buddy

You got it, bro!

In to see you make all the improvements you want to make and more!

This time it's for serious, Swuu .

All up in this to see you in a few years sittin at 180lbs with your six pack

Thanks for the optimism! And welcome!

Sub'd!

Knew I'd see you here hobbes. Don't think I'll be letting you overtake my lifts so easily now .

[thehobbes]

Knew I'd see you here hobbes. Don't think I'll be letting you overtake my lifts so easily now .

Lol BRING IT!!

[Daniel0636]

Another sub here

[Scrabbz]

Lifts:
Squat:
45 lbs 1x8
90 lbs 1x8
180 lbs 2x8 work sets

Calf-Raises:
225 lbs 2x8 work set

Bench-Press:
35 lbs 1x8
62.5 lbs 1x8
125 lbs 2x8 work set

Barbell-row:
35 lbs 2x8
100 lbs 2x8 work set

SLDL:
215 lbs 2x8 work sets

OHP:
85 lbs 2x8 work sets

Barbell Curl:
65 lbs work sets

All my working sets felt difficult, but good. I was so happy to lift again after a 5 day hiatus. My friend Chris joined me (he's never lifted before) and was really fun to be with as well.

A question regarding diet:

After hitting my protein and fat requirements, what should I have a bias towards to fill my remaining calories? Protein or carbs?

[Swuuu]

You could probably use all three for a while even after hitting your requirements!

But generally speaking choose either fats or carbs but don't do both too often. Proteins and carbs already have fats in them. So adding fats to it can be a little much!

[Daniel0636]

I seem to remember that Jason Blaha said that extra carbs give you a very slight performance edge because it's your bodies preferred energy source but for some people extra protein/fat may be more filling so I think it's really personal preference. I tend to just fill mine with carbs.

[Scrabbz]

Proteins and carbs already have fats in them. So adding fats to it can be a little much!

Are you talking sources of carbs and protein or do you mean ACTUAL carbs and protein? Because it doesn't seem to work that way with chemistry Swuu :P

I seem to remember that Jason Blaha said that extra carbs give you a very slight performance edge because it's your bodies preferred energy source

I do remember him saying that yes. However, I do also note he is on a lot of gear and it seems that, while his videos and information is very informative, he seems to have a bias towards powerlifting and people on gear when he points out his tips. Not saying he doesn't give any good information for average joes, quite the contrary. I've just heard quite a few different theories and was curious is all.

[Scrabbz]

Here's the ultimate test: will I eat enough today?

I'll be honest guys and girls....I'm terrified. I'm scared. I'm shaking in fear...

[jgreenhaus]

When your protein and fat macros are hit, you should be fillin the rest up with carbs. This will be conducive to good training sessions, high energy levels, and optimal hormone levels.

[Scrabbz]

Food:
2248kcals
262g carbs
227g protein
52g fat

Meal 1:
2 eggs, low carb wrap, cup of oatmeal: 615 kcals

Meal 2:
2 100 cal bags of popcorn, 1 cup of fat free cottage cheese: 340 kcals

Meal 3/post workout:
10oz chicken, 1.5 bags of pepper and onion slivers, 2 low carb wraps: 546 Kcals

Meal 4:
Arctic zero pint, protein cake: 427 Kcals

Bed time snack:
1 cup of pistachios: 320 kcals

Not quite 2300kcals, but damned close. Stupidly high on sodium. 4000mg. Blah. My stomach freaking hurts too.

[jgreenhaus]

You could easily replace that arctic zero pint with some REAL ice cream. Something that is actually good like Ben and Jerry's. Would have easily hit your cals

[Scrabbz]

If I didn't already have it I would have eaten something else. needed to clear the old stuff out.

[determined4000]

Leptin, hormones, performance, testosterone etc are al improved more with carbs than protein
Increasing protein to carb ratio actually lowers T

Motivation to eat: THINK OF YOUR GOALS and how you get there

Think of how much of a failure you feel like if you dont eat enough

[Scrabbz]

Leptin, hormones, performance, testosterone etc are al improved more with carbs than protein
Increasing protein to carb ratio actually lowers T

Interesting. Any links to studies on this? Not that I don't believe you, just curious.

[determined4000]

http://thinkmuscle.com/nutrition/die...ories-protein/

http://www.ironmagazineforums.com/hi...c/25250-1.html

There are literally thousands of sites (google) that speak to refeeds and boosting leptin with carbs (glucose primarily)

[Scrabbz]

Woke up this morning sore. DOMS sore so I must have done something right.

Weighed myself this morning: 148, which is up two pounds from yesterday. Has me nervous...


Breakfast:
1 cup of oats, 4 slices of toast, 2 eggs 4 egg whites.

Core circuit:
4 sets:
1:30 plank
20 bicycle crunches each side
15 reverse crunches

Wondering if I should do some HIIT or some hard cardio today. Doctor said not to until I started eating more. I'm waiting more and I miss my sprints and "fun" workouts. May do a sprint circuit today. What do you guys think?

[Daniel0636]

Woke up this morning sore. DOMS sore so I must have done something right.

Weighed myself this morning: 148, which is up two pounds from yesterday. Has me nervous...


Breakfast:
1 cup of oats, 4 slices of toast, 2 eggs 4 egg whites.

Core circuit:
4 sets:
1:30 plank
20 bicycle crunches each side
15 reverse crunches

Wondering if I should do some HIIT or some hard cardio today. Doctor said not to until I started eating more. I'm waiting more and I miss my sprints and "fun" workouts. May do a sprint circuit today. What do you guys think?

The 2 pounds could just water weight, you said yesterday you had a tun of salt so it could just be that.
As for the cardio it's probably best to listen to your doctor but if you REALLY wanted to as long as you replace the calories you burn from it and don't end up in a deficit then I'm sure that's fine but you would probably have to eat a lot more than usual so it depends if you are ok with eating more.

[Scrabbz]

The 2 pounds could just water weight, you said yesterday you had a tun of salt so it could just be that.
As for the cardio it's probably best to listen to your doctor but if you REALLY wanted to as long as you replace the calories you burn from it and don't end up in a deficit then I'm sure that's fine but you would probably have to eat a lot more than usual so it depends if you are ok with eating more.

You're right about the salt intake and water weight, I'm just so paranoid right now. This is all VERY emotionally and mentally taxing. Of course my weight should be going up, band it very well is salt and glycogen store reserves etc.

As for cardio, ended up going on a 4 mile walk with my fiancé. Might do something later, dunno yet.

[Daniel0636]

You're right about the salt intake and water weight, I'm just so paranoid right now. This is all VERY emotionally and mentally taxing. Of course my weight should be going up, band it very well is salt and glycogen store reserves etc.

As for cardio, ended up going on a 4 mile walk with my fiancé. Might do something later, dunno yet.

It happens it's ok man. When I first started my bulk at 104lb I was so worried about getting fat and because I had to eat loads, I was so paranoid but then I would look in the mirror and realise I was still crazy skinny. You just have to try your best ignore those thoughts and keep pushing through.

[Swuuu]

Are you talking sources of carbs and protein or do you mean ACTUAL carbs and protein? Because it doesn't seem to work that way with chemistry Swuu :P



I do remember him saying that yes. However, I do also note he is on a lot of gear and it seems that, while his videos and information is very informative, he seems to have a bias towards powerlifting and people on gear when he points out his tips. Not saying he doesn't give any good information for average joes, quite the contrary. I've just heard quite a few different theories and was curious is all.

Sources like steak! That already has fat in it and so does chicken. So if you eat a decent amount of carbs and also add direct fats in with that and the protein most likely that's going to be too much for the avg person. You could probably use all three for a while though. Just saying in general or once you get to where you want to be stay away from combining all three of those sources because its a disaster more often than not.

I like the George Farah approach. Moderate proteins high carbs and low fats.

[Scrabbz]

Sources like steak! That already has fat in it and so does chicken. So if you eat a decent amount of carbs and also add direct fats in with that and the protein most likely that's going to be too much for the avg person. You could probably use all three for a while though. Just saying in general or once you get to where you want to be stay away from combining all three of those sources because its a disaster more often than not.

I like the George Farah approach. Moderate proteins high carbs and low fats.

Oh you mean added fats such as deep frying and butters and such? Ah I understand. Yes, most of my fats come from whole foods, not added sources.

[Charnell]

Oh you mean added fats such as deep frying and butters and such? Ah I understand. Yes, most of my fats come from whole foods, not added sources.

Probably more like Olive oil and almonds.

[Swuuu]

Oh you mean added fats such as deep frying and butters and such? Ah I understand. Yes, most of my fats come from whole foods, not added sources.

Yea definitely not those!! But even good fats such as the ones Charnell mentioned can still be a disaster if you are already eating a good amount of carbs and protein. Not saying that's the case for everyone but its more of a general rule of thumb. Either do high fats or high carbs but not both!

[Scrabbz]

Fats I keep between 60-75g a day typically.
Carbs range from 220-260 on a typical day.
150g protein minimum

[Scrabbz]

Food:
2279kcals
261g carbs (bit high for my liking)
160g protein (bit low for my liking)
70g fat (just about right)

Meal 1:
4 slices of toast, 2 eggs, 4 egg whites, 1 cup of oats.

Meal 2:
Pint of Arctic Zero (last one, decided to eat it.) Two bags of 100 kcal popcorn.

Meal 3:
Protein cookies with the last of my protein mix with a home-made chocolate syrup and two eggs.

Meal 4:
6 rice cakes with 6 tbsp of Jif Whip (pretty good stuff actually.)

Stomach is gurgling as hell. Like, blah gurgling. Not a very satisfying day overall... I still find myself micromanaging every meal.