November 1st to February 1st Transformation Motivation Thread.

[NitrogenWidget]

Still cutting?
Been cutting forever & looking to re-comp?
Been cutting forever & want to mini-bulk?
Then this is the thread for you!

This thread is for motivational purposes. We have a good group here with a lot of helpful people so come join us.



INSTRUCTIONS:
1) Send a PM to NitrogenWidget (me) with your starting weight by NOVEMBER 1ST.
2) Doesn't NEED to be on that day it's just nice to not have to update the sheet every day.
3) PM your weight to me EVERY FRIDAY starting NOVEMBER 1ST.
4) I DON’T NEED pictures or measurements, but feel free to post them yourselves.

This isn't a contest. Just a motivational thread to help you reach your goals.



Do whatever you need to do to keep yourself on task and motivated:
1) Introduce yourselves and discuss your plans - cutting/bulking/recomping.
2) Interact with others in here and ask for help when you need it.
3) Post your measurements and your pictures if you like.
4) For cutters, come back even when your weight goes up. Your weight gain could be due to water retention from that pizza you ate. Don't worry about it - move on. Skip the next weigh-in if you're devastated, but come back to refocus/recharge/re-dedicate yourselves to this.
5) Report on your progress between weigh-ins if you want to in order to keep this challenge in your thoughts.

Many of our returning participants have lost a lot of weight already and several track their calories for free on myfitnesspal.

Let’s do this!



Links to SPREADSHEET:

Fixed headers/scrollable version:
https://docs.google.com/spreadsheet/...UE&usp=sharing

Basic version:
https://docs.google.com/spreadsheet/...UE&output=html

[biggoron]

In! Thx sir

[BlackCloud762]

In for moar! Thanks Nitro!

[EdMclean79]

Its on like Donkey Kong! Hope everyone is ready to work hard at crushing goals during the cold hard holiday season.

[HandoverFist]

In on this and first page!

[caprica6]

.

[missladyj]

In on thread and In on first page

[AJDon78]

I sometimes feel like I'm losing my mind trying to lose weight.

Looking forward to the group support.

[phoenixr2]

In to support everyone going at this

[Badhavoc]

I'm definitely in. Need motivation.

[n4pst3rCOD]

Super in. bang bang.

[Red677]

Super in lets go

[barbrox]

Yes! Lucky #13. Game on.

[jtvalentine]

I'm in. Been looking for this for a couple weeks

[Schnitzl]

more in than never befoar

[PeachOcelot]

In.

[tropicalfire]

In 5char

[PowerMove]

I'm in.

[Bluedawgs4]

I am in. It only took me three months to get motivated on the last challenge. However, I have been tracking everything I eat and exercising, and the weight is starting to come off. Thanks For setting up another challenge Nitro.

[rocketman766]

I missed the last one, but not this one!!! I am in! Just returning to the gym so I should see some great improvements here. Looking forward to this one!

[bama5584]

I still have a ways to go, so I'm in again!

[Svenman87]

Sounds good to me - hopefully I can keep my motivation up through the start of winter + the dreaded holidays haha best of luck to everyone

[Korry1]

Sounds good.


Plan: Cutting
Goal: 200 lbs (by Feb 1st)
Long Term Goal: 165 @ 8% (> 18 months)

------
Current Stats:
Weight: 230 lbs
BF %: 33


BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

BMR = 1925.2


Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)


I work sitting behind a desk most of the day. Exercise 3 days a week.

So, I will go with an activity factor of 1.3

TDEE = 2481.9808

TDEE around 2500 calories.

2500 * 0.8 = 2000

Target Calories = 2000

Option # 1

230g P (1g per lb.)
80g F (0.5 * approx. 160)
90g C (Remaining Calories = 360 /4)


Option # 2

160g P (1g per Lean Mass.)
80g F (0.5 * approx. 160)
160g C (Remaining Calories = 640 /4)

----

Workout Schedule:

M - Deadlifts, Chin-Ups, Leg Extensions, Leg Curls, Calf Raises
T - Walk
W - Bench Press, Rows, Pull-Ups, Abs
Th - Walk
F - Squats, Overhead Press, Walking Lunges
Sa - Rest
Su - Rest

-----


Thats my plan.

[Voxmusculus]

In! While I am not looking to cut, I am looking to track my progress and hang out with y'all.

[biggoron]

just realized weighins are Friday this time.

My world has just been turned upsidedown.

[pradf4i]

2 yrs since the last time was in NitrogenWidget's transformation thread.

I am so in.

[bama5584]

2 yrs since the last time was in NitrogenWidget's transformation thread.

I am so in.

negg3d for fraud... get my pic out of your avi!




























jk, good luck in reaching your goals!

[Voxmusculus]

just realized weighins are Friday this time.

My world has just been turned upsidedown.

I hadn't noticed that! Whew.

I travel Mon-Thu, so I can finally have weigh-ins on schedule. Woohoo! Although, most of my Thursdays evenings are spent in airport lounges drinking and snacking, so good incentive to cut down on that.

[jshpark]

I am down for this.. I started cutting around early August and I am down about 13 lbs @163-164. Currently on week 1 of a 4 week diet break but I'm going to cut until late december or january with a goal of 159. I'll probably lean bulk in january to finish out this thread..

[brianshray]

Im in