BB.COM 2015 Transformation Challenge Log

[jdforsy]

Ok folks here is my attempt at a combination fat loss log and workout journal. I debated where to put this in the fat loss or workout log section and I decided it was more appropriate here. I�ve entered the bb.com 2015 transformation challenge and my main goal for this is to lose fat. I�ve exercised and lifted weights for years but have never much cared about my diet. As a result I feel good, energetic, in shape and strong but I'm also FAT. My goals for this challenge are to lose as much fat as possible while maintaining my strength. If I can see my abs at the end of this thing I�ll be one happy camper. In this log I�ll be documenting my daily macros and workouts and updating with weekly pictures and weight.

Current Stats
Age: 35
Sex: Male
Height: 5� 9�
Weight = 230.6lbs


Nutrition
I�ve used the TDEE calculators in the nutrition forum and came up with caloric baseline of 2510 using an activity factor of 1.3. My daily caloric goal is less than 1800. I know this sounds low but I�m going all out here and want to see how much I can lose by the end of this challenge. I�ll see how it goes and if it�s just too low I�ll increase it. Macros daily goals are as follows

Protein: 153 grams
Fat: 86 grams
Carbs: 103 grams

I�ll be following an intermittent fasting protocol. My goal is to consume all of my calories between 11:30 am and 7:30pm.

Workout
I�ve been running 531 for over 6 months and will continue to do so throughout the challenge. The program looks like this

Monday (OHP Day)
OHP
Flat Bench
HS Row
Shrugs
Chin-ups

Tuesday (Deadlift Day)
Deadlift
Back Squats
Glute Ham Raises

Thursday (Bench Press Day)
Bench Press
HS Row
OHP
Tricep Extension
Pull-ups

Friday (Squat Day)
Back Squats
Straight Leg Deadlifts
Front Squats

I�ll be supplementing all of this with cardio. I have a treadmill and rower so I�m going to try and mix it up. HIIT, tabata and LISS are all on the menu. Cardio is mostly going to be driven by how much time and energy I have. Weights are always in the morning ~5:30am. My gym is in my basement and I�m pretty loaded up .

[jdforsy]

Challange started yesterday! Here we go

Monday's Workout: 531 Chest Day



Workout felt good. Started off with 3/4 scoop of NO Xplode ~ 15 minutes pre. OHP Joker set felt good and strong. Probably could have gotten another one.

Cardio
AM Cardio Session - 30 min LISS on the treadmill
PM Cardio Session - 30 min LISS on the treadmill

Macros: myfitnesspal is being weird and not letting me go back to yesterday. I'll try it on my phone later.

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[jdforsy]

Challange Day 2:
Workout 531 (Deadlift Day Week 3 of 4 week cycle)

Deadlift day is always a struggle in the morning for me. It takes a long time to get going. 3/4 scoop NO Xplode pre, fasted.



My wife took a video of the 400lb single joker. I'm going to figure out how to upload to youtube and I'll post it here!



Cardio
AM Cardio Session - 18 minutes Rowing @ ~2:10 pace
PM Cardio Session - 30 min LISS on the treadmill

Macros Nailed it! ~1600 calories

[Amoxicillin]

Just throwing this up for you, previous 2014 winner:

213 -> 173 = 40 + 7 = 47lbs fat lost
157 -> 164 = 7lbs muscle gain

Now your current calculations are 2510 - 1800 = 710 * 12 weeks * 7 days = 59,640 calorie deficit / 3500 = 17lbs/fat

So if you're serious about it, and it looks like you may have the preexisting muscle to pull it off, you might want to take a look at your diet more seriously.

But otherwise, good luck with your goals. It's awesome what you're doing, challenge or no challenge.

[jdforsy]

Just throwing this up for you, previous 2014 winner:

213 -> 173 = 40 + 7 = 47lbs fat lost
157 -> 164 = 7lbs muscle gain

Now your current calculations are 2510 - 1800 = 710 * 12 weeks * 7 days = 59,640 calorie deficit / 3500 = 17lbs/fat

So if you're serious about it, and it looks like you may have the preexisting muscle to pull it off, you might want to take a look at your diet more seriously.

But otherwise, good luck with your goals. It's awesome what you're doing, challenge or no challenge.

Thanks for the comments Amoxicillin. Of course I'd love to win but it's not likely. My plan is to see how 1800/day works out. I'm also planning to do two cardio sessions per day which should increase my caloric base requirement from 2500 to 3000. Which would put me at a 1200 deficit. The before pictures have already been loaded and the contest ends officially on April 5th so that gives me 96 days total. 96*1200 / (3000) = 38.4lbs of fat loss. This is pretty aggressive but we'll see what happens!

[jdforsy]

Boot Camp
Wednesday's are boot camp day. Boot Camp is a takeaway from Todd Durkin's Book, Body Impact. It's basically a cardio circuit that incorporates, body weight, band assisted and plyometrics with jogging and sprints at the end. This is a great way to get a good workout to burn calories on non-lifting days.

Workout felt good but was interupted with my 1 year old who woke up too dang early



Cardio
AM:Boot Camp
PM:30 min LISS

Macros

Goal: < 1800 Calories/day
Actual: 1757 spread looks good



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[jdforsy]

Bench Press

Today's workout went really well. Got a snag like program to do screen shots



Highlight was a new bench pr of 300lbs



[img][/img]

Cardio
AM:30 min LISS
PM:none

Macros

Goal: < 1800 Calories/day
Actual: 1500 spread looks good


Thur Workout.png
Attachment 7492191

[jdforsy]

Back Squat Day Week 3, Workout 4 of 531

Squat day is always a little intimidating when in a deficit. However I had the day off so the workout was at 9am instead of 5. That makes it a little easier. Got a single joker at 380lb



also added in 3x10 seated calf raises at 150lbs.

[img][/img]

Cardio
AM:30 min LISS
PM:30minLISS

Macros

Goal: < 1800 Calories/day
Actual: 1681, a little too much protein today but not too bad

[jdforsy]

Boot Camp

Boot camp felt great today, lots of energy and in a really good mood all day

Here is a screenshot showing the boot camp workout




[img][/img]

Cardio
AM:boot camp
PM:30minLISS

Macros

Goal: < 1800 Calories/day
Actual: 1681, a little too much protein today but not too bad

[jdforsy]

None Rest Day

[img] [/img]

Cardio
AM: 30min LISS
PM: 30min LISS

Macros

Goal: < 1800 Calories/day
Actual:1447

[jdforsy]

Double post

[jdforsy]

OHP Day, 531 Cycle Week 1, Volume

OK, I decided to skip the deload week 4 of the previous 531 cycle. My body feels good and doesn't feel like a I need a deload. That will probably be much different at the end of this cycle as I'm in a pretty significant defecit.

The first week of the 531 I call my volume week. I follow the work sets with 3x5 of first set lasts. This basically going back to your first work set weight and getting three more sets in. This is a good way to get some additional volume at ~80% of 1RM.



Cardio
AM:30 min LISS
PM:

Macros

Goal: < 1800 Calories/day
Actual: 1750



I think Monday's are a good day to update on progress as well. Since this is the start of a new cycle my calculated 1RM for the exercises that I do are as follows. The 531 program is based on 90% of these values. My primary strength goal for 2015 is to have a total >1200lbs so I'm about 65lbs short of that right now. Should be doable!



Weight this morning: 227lbs.
Weight Loss to Date: 233.2 - 227 = 6.2lbs
Weight Loss this last Week: = 233.2 - 227 = 6.2lbs.

I have a front shot selfie that I took this morning that is on my phone. I'll put the picture here during lunch.



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[jdforsy]

Deadlift Day: Cycle 7, Week 1

Well it was bound to happen. I'm in a pretty big caloric deficit and today's workout felt weak as @#$@#! I had to use straps on my 345 top set and dropped my first set last weight down to 275. The squats were a grinder and I barely got 3x8 on the GHRs. Volume week is always tough for me and I'm glad to be half way through it! I think all the cardio I have been doing is impacting my legs as well.



Cardio
AM: TABATA session on the rower, 20s sprint, 10s rest, repeat 8 times. This I like to call 4 minutes of hell. Could barely make it up the stairs afterwards.
PM:

Macros

Goal: < 1800 Calories/day
Actual:1800 protein still a bit high



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[Gen1GT]

Great thread. I'm in like Flynn! I hope you win it. You've got a great starting physique.

[jdforsy]

Great thread. I'm in like Flynn! I hope you win it. You've got a great starting physique.

Thanks man! I appreciate it. I'm feeling pretty motivated right now but let's see how I feel after a month haha. I'm really hoping this log will help keep me in line. Stop by anytime buddy!

[heathershubby]

Repped man love the vids and tons of info in this thread good luck give it your all and you never know you could take it all buddy. I am going to enjoy following this journey for sure.

[jdforsy]

Repped man love the vids and tons of info in this thread good luck give it your all and you never know you could take it all buddy. I am going to enjoy following this journey for sure.

Hey dude thanks for the support! comments like yours and Gen1's above really help me keep pushing it. I really appreciate it You're weight loss numbers in your sig are unreal dude. Keep up the awesome work!

[jdforsy]

Boot Camp

This morning's boot camp felt awesome. I forgot how much I love these. The body impact book I'm getting these from is an awesome program if you're looking to get into athletic shape. It's a great "Active Rest" workout in between the heavy loads of 531. As I get older its important to me that I'm not only physically strong but also have good cardio vascular health as well. These boot camps kick your a$$ without the intensity of a HITT or boredom of a LISS session. My mood is always very positive the rest of the day after a boot camp session. Exercise really is good for the soul! Alright here we go. This is a repeat of Saturday's session. It's basically 4 body weight circuits with three minutes of jogging in between and 5 30s sprints at the end. I will increase the intensity and volume of the boot camp sessions every two weeks.



Cardio
AM: Boot Camp
PM: None worked too damn late

Macros

Broke today's fast with Chipotle. Double meat, chicken + carnitas, black beans, fajita veggies, hot and corn salsa hnnnnnggggggg. Should have taken a picture. Macros out of this world. 45g Carbs + 70g Protein + 20g of fat.

Goal: < 1800 Calories/day
Actual: 1757 Already filled out MFP with the rest of today's food .

Should be interesting to see what my weight is with all the sodium in the chipotle.


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[Min125]

I'm doing the challenge also and you're doing great already. I think your workout is very interesting. Not boring at all. I should follow your workout. ;-)
Looking forward to seeing your fantastic progress. GL!

[franco1688]

How's it going? I joined the challenge today and will be posting my before pics later today. I'm starting off with similar stats 5'9" ,36 (will be 37 in about a week), male, but I weigh around 265. I will know for sure when I weigh muself tonight. I have been lifting for over twenty years and have had periods where I have lost a lot of weight only to put it back on. Basically, I'm a strong fat guy lol. But, I'm going to batten down the hatches and get it done. No more excuses. I'm using iifym and mfp as well although my numbers are a little different. Take care and good luck!

[jdforsy]

I'm doing the challenge also and you're doing great already. I think your workout is very interesting. Not boring at all. I should follow your workout. ;-)
Looking forward to seeing your fantastic progress. GL!

Good luck to you and thanks for stopping by. I'll check out your log as well!

How's it going? I joined the challenge today and will be posting my before pics later today. I'm starting off with similar stats 5'9" ,36 (will be 37 in about a week), male, but I weigh around 265. I will know for sure when I weigh muself tonight. I have been lifting for over twenty years and have had periods where I have lost a lot of weight only to put it back on. Basically, I'm a strong fat guy lol. But, I'm going to batten down the hatches and get it done. No more excuses. I'm using iifym and mfp as well although my numbers are a little different. Take care and good luck!

What's up buddy! Doing good today. It sounds like you and I have quite a bit in common. I'm a strong fat guy too, but am sicked and tired of it. I want to be a strong, healthy 10% fat guy. Let's do this. Stop by anytime!

[franco1688]

I'm ready. My wife took my pics and needless to say I'm pretty disappointed in myself. Let's gitter dun.

[jdforsy]

OHP Day: 531 Cycle 7 week 1, Volume

OK Here we are today with OHP day. My works schedule is going to start being screwy for the next few months. I'll be alternating between 1st and 2nd shift weekly. Last night I worked from 2-11pm and still woke up early around 630. Volume was killer and I felt pretty drained at the end of this workout.

Cardio

I bought some new batteries for my heart rate monitor that should be here in a few days. I'm going to start tracking during my cardio sessions.
AM: 30 min LISS
PM:none

Macros


Goal: < 1800 Calories/day
Actual: 1550 not bad




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[ZeusFG]

Good luck with the transformation mate. I'm also doing the challenge, and my before pictures disappointed the hell out of me.
Keep it up!

[Min125]

I bought some new batteries for my heart rate monitor that should be here in a few days. I'm going to start tracking during my cardio sessions.

I love to find out my HR while I'm working out. Do you have any # of calories you are aiming to burn?

[jdforsy]

Good luck with the transformation mate. I'm also doing the challenge, and my before pictures disappointed the hell out of me.
Keep it up!

Thanks man were in the together!

I love to find out my HR while I'm working out. Do you have any # of calories you are aiming to burn?

. The calories are he monitored aren't very accurate. They're better used for monitoring the intensity of your workout. I like it for LISS sessions so I know I'm in my desired training zone

[jdforsy]

Back Squat Day 531 Cycle 7, Week 1 (volume week) Uhggggg

OK back squat volume day was tough. My work schedule is getting funky and I didn't get too much sleep the last few nights. I was up late and up early. I think my tough time with this workout was a combination of sleepiness + caloric deficit + sh!t ton of volume. But in hindsight I got it done! All reps and sets completed. I'm also taking a new PWO Beta-Cret by Promera. The energy and focus are awesome. I'm just feeling weak! CAn't wait to get back to lower volume higher intensity next week



Cardio
AM: None
PM: None eeeekkkkk

Macros

No macros today. I had a friend in from out of town and big group of us went out to dinner last night. I was good and ate a salad for lunch and kept dinner under control. Wife and I split chicken fajitas and I only had one beer.

Goal: < 1800 Calories/day
Actual: didn't bother
Beyond531-2_ods_-_OpenOffice_Calc.png[

[jdforsy]

Boot Camp

I"m really feeling bootcamps this past week. It is such an awesome active rest recovery day workout! I upped the jogging interval to 4minutes.



Cardio
AM: Boot Camp
PM: 30 min LISS

Macros

Goal: < 1800 Calories/day
Actual: 1630



Progress Update
I'm going to go ahead and update progress today. Since I took a progress photo

Weight this morning: 222.8lbs.
Weight Loss to Date: 233.2 - 227 = 10.4lbs Only like 30 more to go lol
Weight Loss this last Week: = 227 - 222.8 =4.2lbs

Here is front progress pic. I feel like I'm looking a bit softer than I did last week. But the scale don't lie!

[jdforsy]

OHP Day, 531 Cycle 7 Week 2

Had a great workout today. BAck to low volume higher intensity


Cardio
AM:30 Min LISS
PM:30 min LISS

Macros

macros were all out of whack today. I grabbed the wrong tupperware on my way to work
Goal: < 1800 Calories/day
Actual:1292



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[jdforsy]

Deadlift Day 531 Cycle 7, Week 2

Had an awesome deadlift day today. Nailed 4 for 3+ set and got a double for my joker set.


Grabbed a video of my 385lbx2 joker set



Cardio

I also started the couch to 5K running program. Might as well see if I can't get my fat a$$ into better shape.

AM: Couch to 5K workout 2
PM:30 min LISS

Macros

Already filled in my macros for the rest of today so here we go.
Goal: < 1800 Calories/day
Actual:1598

Protein a little low today



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