*****OBF "2014 Winter Transformation Challenge" Official Contest Thread*****

[qstick99]

Especially with oly lifting....a lot of things can go wrong and it will help carry over with some of my weaknesses.

Should be a great push for you bro, you are a strong worker so throwing in some fresh ideas etc should give you a great boost!

[EndOfHeartAche]

Hi everyone!

Sorry about the wait.

I decided to take the week off from the gym/training just to regroup.

I was feeling a little burned out....

[XKINGX]

morning to all ,this thread has been taking off these last couple of days I have to catch up anyways to have a great day all!!!

[beefcake66]

Spartan Sprint this weekend in Brisbane! I'm pumped to do this!

Have any of you guys/gals done a Spartan Race before?

I have not... but I've heard of them. They sound fun! and painful? lol
There's a "MUD RUN" happening in my city this year... maybe "RUN OR DYE" again too... I'm not much of a runner so I never got involved with these.

Gonna start oly lifting with a personal coach once a week starting this week....definitely pumped to learn!

That's something I've always wanted to do! Enjoy!

[ms_mac]

pizza for breakfast....yumm! And it will fit my macros....

Dropping cals slightly this week....time to turn up the heat.

[Vytis]

pizza for breakfast....yumm! And it will fit my macros....

Dropping cals slightly this week....time to turn up the heat.

Nice to enjoy your breakfast, eh? Now if I could only have doughnuts for breakfast?

When is winter over? It snowed again last night...

[beefcake66]

pizza for breakfast....yumm! And it will fit my macros....

Dropping cals slightly this week....time to turn up the heat.

Jealous... I snuck a slice of pizza in last night... I'm pretty sure it didn't fit my macros (or calories lol).

Out of curiousity, how many cals are you runnin on right now? What are you dropping to? I got like 20lbs on you still (I'm floating around 150 atm) and I'm trying to gauge what amount of cals are appropriate for my next diet scheme. I gotta start cutting and get off the (approx) maintenance cals.

Nice to enjoy your breakfast, eh? Now if I could only have doughnuts for breakfast?

When is winter over? It snowed again last night...

all the temptations today, darnit...

There was a dusting when i woke up this morning, and it's snowing here again now

[GettingfitAgain]

Been lifting more with each week. Strength going up and up. Cant wait for summer. So sick of the cold!

[PhiSig2298]

Snow is starting to melt here. We got 6" on Monday. Oklahoma isn't made for that much at once. Had a 2 lb whoosh this morning which is exciting.

[ms_mac]

Jealous... I snuck a slice of pizza in last night... I'm pretty sure it didn't fit my macros (or calories lol).

Out of curiousity, how many cals are you runnin on right now? What are you dropping to? I got like 20lbs on you still (I'm floating around 150 atm) and I'm trying to gauge what amount of cals are appropriate for my next diet scheme. I gotta start cutting and get off the (approx) maintenance cals.



all the temptations today, darnit...

There was a dusting when i woke up this morning, and it's snowing here again now

This is copied from my journal Beefcake - gives you an idea of where I am at and where I am going.

Just a quick snapshot of progress since the start of OBF. Cals have been at 2200 throughout:

01\24\14(OBF Start) 129.4
01\31\14 128.5
02\07\14 127.8
02\14\14 127
02\21\14 131.6
02\28\14 128.2

So really - 5 weeks in and a little better than a pound lost. There are 11 weeks left in the OBF....I think I am going to cut back slightly to 2000, see where that takes me.....my goal is a nice steady small weight loss until then....hoping for maybe 4ish lbs of goo gone, enough to have bikini worthy abs....then try and hang there for the summer and our Vegas trip.

[browguy808]

Should be a great push for you bro, you are a strong worker so throwing in some fresh ideas etc should give you a great boost!

Yeah for sure.....I just want to step outside the box and learn different ways to train.

That's something I've always wanted to do! Enjoy!

Same here and Im finally pumped to find a coach and get things going.

[InfiniteForward]

Starting German volume training in a couple of days

[GettingfitAgain]

Hey FWF,

Your training partner benches like 400 lbs for reps, beastly. Thats like a workout just spotting him lol. Hopefully he doesnt do reps to failure otherwise you will have to do a dead lift just to rack it haha.

[Free Weight Friedel]

Hey FWF,

Your training partner benches like 400 lbs for reps, beastly. Thats like a workout just spotting him lol. Hopefully he doesnt do reps to failure otherwise you will have to do a dead lift just to rack it haha.

Lol, we call them Bro Rows!

There is usually a third guy that lifts with us but, his wife just had a baby.

Since I started working with them, my 1RM Bench has increased by 35 lbs, Deads by 40 lbs, & Squats by 30 lbs. this is from August 2013 until now.

[Free Weight Friedel]

OBF ******** Page: www.********.com/groups/235171123491




Contestants - Week #6




Women's Transformation


Picture Thread Link: http://forum.bodybuilding.com/showth...hp?t=159760121


**Links below names are journals for this contest** (IF you have a log/journal, please post the link)


BOLD names means you have posted during the current week.


cyanotikat
MoEcho
laurenrun262
MsClickClick
beefcake66
http://forum.bodybuilding.com/showth...hp?t=159521421
CMoney320
jenleon
ms_mac
http://forum.bodybuilding.com/showth...hp?t=156571063
gobbles23



Men's Transformation


Picture Thread Link: http://forum.bodybuilding.com/showth...hp?t=159760171


**Links below names are journals for this contest** (IF you have a log/journal, please post the link)


BOLD names means you have posted during the current week.

live4gs
lsbowen1
PhiSig2298
chavostrong
http://forum.bodybuilding.com/showth...post1201096681
JaySinX
xr7gt
http://forum.bodybuilding.com/showth...hp?t=159650581
browguy808
http://forum.bodybuilding.com/showth...hp?t=159770301
rocketman766
zamwoi
McWinning
qstick99
http://forum.bodybuilding.com/showth...hp?t=159531411
InfiniteForward
anti-bonk
GettingfitAgain
Vytis
TimVYSS
biggoron
EjnarKolinkar
http://forum.bodybuilding.com/showth...hp?t=152312773
bulldogged
TMcDermid
http://forum.bodybuilding.com/showth...post1197822721
XKINGX
johnplante2
tjwoody
EndOfHeartAche
RUTHL3SS
http://forum.bodybuilding.com/showth...hp?t=159968661






Contestants Who Have missed a Week Posting


Women's Transformation

MsClickClick - Week # 5
CMoney320 - Week # 5

Men's Transformation

bauercm1 - Week #2, Week # 3 - Disqualified
lsbowen1 - Week # 3
TimVYSS - Week # 3
ShackledOrphan - Week # 3, Week # 4 - Disqualified
shortfield - Week # 3, Week # 4 - Disqualified
Mighty Kev - Week # 4, Week # 5 - Disqualified
zamwoi - Week # 5










JUDGES

Free Weight Friedel
TheSolution
mrdead
Ceejay84
WandyDiane
Godhelpme



**More Judges to be added**


To ALL Contestants: Make sure you read & understand the rules in the first post. If you have any questions, post them in this thread or send me a PM.

[rocketman766]

Something awesome happened at the gym tonight.... I turned into a raging beast! I hit the chest/triceps with everything I had. Threw them a curve ball by changing starting weights, rep counts, set counts, etc. Nothing tonight was like any other workout I have done at all! I don't know if that sequence did more bad damage than good, but it felt awesome! I went heavy more than anything, and when I didn't, I went high rep. By the time I got to my last station, I was spent. I left everything I had in the gym. If I don't feel this tomorrow.... I don't know what to do. Basically, I took killing it to a new level!

[qstick99]

What's up all, quick post here before I crash out! Just got home from a late session.

Rope Pull Downs:

Set 1 35 reps
Set 2 35 reps
Set 3 25 reps
Set 4 18 reps
Set 5 14 reps

Over Head Rope Pulls:

3 sets to 15 reps

Single Arm Under Hand Pull Downs:

3 Sets of 18-21 reps

Wide Grip Preacher Curls:

2 Drop sets from 75/65/45/35

Close Grip Preacher Curls:

2 Drop sets from 75/65/45/35

DB Curls:

3 Sets of 8 immediately followed with lighter weight to 15 reps per arm

BB Wrist Curls:

2 Sets OH Grip and 2 Sets UH Grip

30 Minutes of cardio

[chavostrong]

Need some help on finding a good calculating source for food intake. I've droped 7 lbs and gained 3 then back down 4.... Stuck at 135... During this comp. I stayed at 143 for a good while not changing my routine. Except haveing 2 jobs now but I have a feeling I lost muscle... So any help is welcome

[beefcake66]

This is copied from my journal Beefcake - gives you an idea of where I am at and where I am going.

Just a quick snapshot of progress since the start of OBF. Cals have been at 2200 throughout:

01\24\14(OBF Start) 129.4
01\31\14 128.5
02\07\14 127.8
02\14\14 127
02\21\14 131.6
02\28\14 128.2

So really - 5 weeks in and a little better than a pound lost. There are 11 weeks left in the OBF....I think I am going to cut back slightly to 2000, see where that takes me.....my goal is a nice steady small weight loss until then....hoping for maybe 4ish lbs of goo gone, enough to have bikini worthy abs....then try and hang there for the summer and our Vegas trip.

OH THANK JEEBUS!!

I was so worried you were going to be at like 1500 cals or something. I FEEL SO MUCH BETTER!!

That looks solid... I'm probably going to keep doing (1600-2000) what I've been trying to do all along then. I just gotta stop the cheat meals and make slightly better food choices (it's been a slow process). Maybe I should just stay at 2000 cals a day static... I have an important activity almost every day (lifting, football practice, or cardio).


PS... you should look into the Saint John Storm (if you're ever interested in playin some football!)

[ms_mac]

OH THANK JEEBUS!!

I was so worried you were going to be at like 1500 cals or something. I FEEL SO MUCH BETTER!!

That looks solid... I'm probably going to keep doing (1600-2000) what I've been trying to do all along then. I just gotta stop the cheat meals and make slightly better food choices (it's been a slow process). Maybe I should just stay at 2000 cals a day static... I have an important activity almost every day (lifting, football practice, or cardio).


PS... you should look into the Saint John Storm (if you're ever interested in playin some football!)

LOL!! I would be STARVING AT 1500!!! I have never gone below 1700 and that was during contest prep many years ago. My cals\carbs are static as well. I never really did the carb cycling thing. I find my body functions best on higher carbs....

LOL@ football! I am more of a solo sport person.....football just ain't mah thang

[rocketman766]

Need some help on finding a good calculating source for food intake. I've droped 7 lbs and gained 3 then back down 4.... Stuck at 135... During this comp. I stayed at 143 for a good while not changing my routine. Except haveing 2 jobs now but I have a feeling I lost muscle... So any help is welcome

Have you tried the myfitnesspal app? You can scan bar codes and they have a pretty extensive library of foods, even take out and store brands....

[tjwoody]

400 for reps on bench is nice.
i had my gal spot me. i hadnt dont BB pressing for so long cause I dont like asking for spots and sometimes bugs my shoulders. shes not very big so i didnt want to force her to help me rack but i did manage 315x6. that was after a LONG slow warmup. 95x15 135x15 185x15 225x15 255x12 275x10 295x8 315x6. ive done 405 in the past but that was LONG time ago!

my weight loss is sort of stalling but i dropped most cardio and increased carbs cause i felt run down.

[GettingfitAgain]

400 for reps on bench is nice.
i had my gal spot me. i hadnt dont BB pressing for so long cause I dont like asking for spots and sometimes bugs my shoulders. shes not very big so i didnt want to force her to help me rack but i did manage 315x6. that was after a LONG slow warmup. 95x15 135x15 185x15 225x15 255x12 275x10 295x8 315x6. ive done 405 in the past but that was LONG time ago!

my weight loss is sort of stalling but i dropped most cardio and increased carbs cause i felt run down.

When I glanced over I first thought I was looking at the leg press machine. I saw 4 - 45 lb plates on one side lol. I then realized it was the bench.

[chavostrong]

Have you tried the myfitnesspal app? You can scan bar codes and they have a pretty extensive library of foods, even take out and store brands....

Hmm I give it a go would hurt to check it out. Everything we eat at home is mostly fresh. But thanks

[bulldogged]

Need some help on finding a good calculating source for food intake. I've droped 7 lbs and gained 3 then back down 4.... Stuck at 135... During this comp. I stayed at 143 for a good while not changing my routine. Except haveing 2 jobs now but I have a feeling I lost muscle... So any help is welcome

As someone else suggested fitness pal is good and I have used fitclick in the past and worked well for me. I could very well be wrong but I chalk up +/- 3-5 lbs fluctuations generally to water weight, so I wouldn't get too worried.

Are you trying to gain/lose? One suggestion irrespective of either goals- as boring as it may sound sticking to same foods for the specific meals generally helps with consistency and calibration for e.g mine looks like this currently
Meal 01: egg whites + home made jerky
Meal 02: egg whites + whey
Meal 03: grilled chicken/steak + green beans
Meal 04: egg whites + whey
Meal 05: chicken/ fish + {rice} depending on carb day or not
If something like this works for you, then all you do either up the egg whites by say 1/2 cup each meal and/ or up chicken/steak by 2oz which roughly gives 150 - 300 cals extra each day. Of course if you trying to gain you could add portion of carb to each of the meals above.

Hopefully, I didn't completely miss the point and this helps

[Godhelpme]

Something awesome happened at the gym tonight.... I turned into a raging beast! I hit the chest/triceps with everything I had. Threw them a curve ball by changing starting weights, rep counts, set counts, etc. Nothing tonight was like any other workout I have done at all! I don't know if that sequence did more bad damage than good, but it felt awesome! I went heavy more than anything, and when I didn't, I went high rep. By the time I got to my last station, I was spent. I left everything I had in the gym. If I don't feel this tomorrow.... I don't know what to do. Basically, I took killing it to a new level!

Love it, great job!

[rocketman766]

If I don't feel this tomorrow.... I don't know what to do. Basically, I took killing it to a new level!

Yep... I felt it today. Such sweet pain.

[chavostrong]

As someone else suggested fitness pal is good and I have used fitclick in the past and worked well for me. I could very well be wrong but I chalk up +/- 3-5 lbs fluctuations generally to water weight, so I wouldn't get too worried.

Are you trying to gain/lose? One suggestion irrespective of either goals- as boring as it may sound sticking to same foods for the specific meals generally helps with consistency and calibration for e.g mine looks like this currently
Meal 01: egg whites + home made jerky
Meal 02: egg whites + whey
Meal 03: grilled chicken/steak + green beans
Meal 04: egg whites + whey
Meal 05: chicken/ fish + {rice} depending on carb day or not
If something like this works for you, then all you do either up the egg whites by say 1/2 cup each meal and/ or up chicken/steak by 2oz which roughly gives 150 - 300 cals extra each day. Of course if you trying to gain you could add portion of carb to each of the meals above.

Hopefully, I didn't completely miss the point and this helps

Good meal plain example.
Gonna try to set one, but everything there is to light for me I get hungry quick. Did something like that for a good while... And was hungry 1hr later. But tomorrow I have time to sit down and see what I can come up on thanks

[McWinning]

flat bench 5 sets 8 reps
incline bench 5 sets 8 reps
cable crossovers 5 sets 8 reps
incline dumbell 3 sets 8
pull overs 3 sets 10
rope crunch 3 sets 15
decline situps on smith smith 3 sets 10

Got around 3000 calories in...too little must eat more!

[RUTHL3SS]

Guess I'll start doing some cardio... did some for the first time in months yesterday. Eating a bit ****ty today because I have so much stuff to do. Went from 203.7 to 196.6 this week alone, first week of dieting seriously ha