View Full Version : My Transformation Journal ... (in the making)

05-14-2007, 11:02 AM
Today I start my first cutting diet, my first journal, my first routine, and my first step towards a life changing transformation. I'm 21 about 5'6-5'7, 219lbs this mourning, and as far as my bf%, ridiculously high. I've lifted weights before but nothing serious, I've lifted for a month then when off for like 6 or 7, then most I've ever lifted consecutively was about 3 months 2-3 years ago. So I think i would consider my self new to lifting. I've put on about 70 lbs with in 3yrs, and I?m stick of not being able to take my shirt off at the beach. So I think it's time i do something. After some research i plan on using a 3 day split routine, doing cardio right after training, or first thing in the mourning on non-training days. This is my routine:


6:00 pm Chest/Triceps
incline db press 3x10-12
flat db press 3x10-12
incline flyes 3x10-12
flat pullovers 3x10-12
Close grip press 3x10-12
lying tri press 3x10-12
Cable pushdown 3x10-12
HIIT cardio 20 minutes treadmill

8:00 am Cardio 20 minutes (mountain bike)


6:00 pm legs/shoulders
Squats 3x10-12
leg curl 3x10-12
leg press 3x10-12
calf raise 3x10-12
military press 3x10-12
front db raise 3x10-12
side db raise 3x10-12
HIIT Cardio 20 minutes treadmill

8:00 am cardio 20 minutes mountain bike


6:00 pm back/bi'z
lat pull down 3x10-12
bent over db row 3x10-12
seated cable row 3x10-12
stiff-legged deadlift 3x10-12
alternating db curls 3x10-12
preacher curls 3x10-12
concentration curls 3x10-12
HIIT cardio 20 minutes treadmill

Cardio 20 minutes mountain bike


This is my diet:

MEAL 1 9:00 AM
3 oz. Tuna
fat 1 carb 0 pro 19
1/2 cup Egg Beaters
fat 0 carb2 pro 12
1 slice Cheese
fat 6 carb 1 pro 4
1/4 cup Green peppers
fat 0 carb 1 pro 0
1/4 cup Onion
fat 0 carb 3 pro 1
2 Whole Wheat bread
fat 1 carb 22 pro 6
1 tbsp. Olive Oil
fat 14 carb 0 pro 0
TOTAL CAL 485 fat 22 carb 29 pro 42
MEAL 2 12:00
2 oz. Pasta
f 2 c 38 p 10
3 oz. Tuna
f 1.5 c 0 p 19
2 cups Lettuce iceberg
f 0 c 4 p 2
1 cup Tomatoes
f 0 c 7 p 2
1 tsp Olive Oil
f 5 c 0 p 0
3 tbsp Vinegar
f 0 c 1 p 0
TOTAL CAL 408.5 f 8.5 c 50 p 33
MEAL 3 3:00 PM
4 oz Chicken breast
f 1 c 0 p 27
2 Corn Tortillas
f 0 c 27 p 3
2 slice Cheese
f 12 c 2 p 8
TOTAL CAL 385 f 13 c 29 p 38
1 scoop Sci-Fit Whey
f 1.5 c 3 p 22
1 scoop CytoMax
f 0 c 22 p 0
TOTAL CAL 201.5 f 1.5 c 25 p 22
2 scoop Cyto-max
f 0 c 44 p 0
1 scoop Sci-fit Whey
f 1.5 c 3 p 22
1 scoop ON Whey
f 1 c 2 p 24
TOTAL CAL 402.5 f 2.5 c 49 p 46
MEAL 6 11:00 PM
2 tbsp Peanut butter
f 17 c 6 p 7
1/2 cup Cottage Cheese
f 1.5 c 5 p 13
1 tbsp Splenda 0 0 0
TOTAL CAL 290 f 18.5 c 11 p 20
TOTAL GRAMS f 66 27% c 193 36% p 201 37%

Supps. Lipo-6, StimulantX, GNC Mega Man, ON Whey, Sci-fit Whey.
My goal is to lose as much fat as possible by the end of August. I'll thinking at least 20-30lbs. Let's see what happens

05-14-2007, 11:05 AM
Had my first meal at 10 am. When it was time for my second meal, i was still kinda full. Had my second meal at 1, but i wasn't able to finish all my pasta. Can't wait 'til my workout today. I'm goin' to try and post up before and after pix every month or so.

05-14-2007, 11:07 AM
This is my diet.

05-14-2007, 04:42 PM
Thats a pretty detailed diet you posted there. Good luck.

05-14-2007, 07:02 PM
Thanks. Just got back from the gym. Everything went as planned, ate all my meals on time. Training was good, except for my shoulders, and cardio. Today i did chest/triceps, but mid way thru triceps my shoulders gave out, weird ? and i wasn't able to complete all my sets. I felt the "burn" on both my shoulders, but also felt pain on my right shoulder, the pain you feel after pitching a baseball game, or throwing a football. Any ideas of what this could be ? Does this mean i have to strengthen up my shoulders (haven't trained shoulders in about 2-3yrs)? Also i wasn't able to do my cardio after training, felt like I was going to faint. Guess I'm out of shape !!

30x15 35x12 45x10

30x12 35x11 45x9

20x12 25x10 30x8

35x13 45x10 50x6

35x15 45x7 45x7

LYING TRICEP EZ BAR PRESS (shoulder pain began)
25x8 25x5 15x8

60x8 at this point the pain in my right shoulder was unbearable.

05-14-2007, 11:40 PM
Dayum .... i've been in bed since 11:30 pm, it's now 2:40 am and i'm still up. I guess it was the stimulantX. I took my last serving at 7:00 pm, this sucks ... lol

05-15-2007, 07:09 AM
So i finally fell asleep last night around 4:30 am, and woke up at 8:30. Chest and tri'z are a bit sore, nothing out of this world. Ate my first meal at around 9:30 am, and started my Lipo-6 today. I took my first serving of lipo-6 around 9:00 am, and while i was eating breakfast, i noticed i was sweating. Not sure if it's mental, or if it's the lipo-6. Looking foward to tomorrows workout. Any thoughts ?

05-15-2007, 08:42 AM
Hey man,

Your motivation is amazing and your organization shows your dedicated. Keep up the hard work and even if something doesn't go as planned, keep pushin' through ... remember focusing on progression rather than perfection with your new habit will make it solidify and help you reach your goals.

Good luck!

02-01-2010, 02:21 PM
Absence makes the heart grow frantic.