The 12 Week Transformation

**bcap** · 05-07-2006, 10:43 AM

Thanks again guys. Yesterday, didn't "cheat" persay, but i DID have a muffin midday, it was great. No worries though. I'm going for a walk in 10 mins once eca kicks in (I just woke up) and then I'm going to the gym in a little bit, going to do chest.

Thanks for the support. How long do you guys think is a good time to be on an eca stack? I think I've already been on it for almost 3 weeks now - I'm thinking of pulling off it as of tomorrow, what do you guys think?

Bryan

**jdh** · 05-07-2006, 10:55 AM

it looks like your doin pretty good. im not sure about your traing and how many days a week because i havent read the whole thread. i did catch the part where you said you dont really cheat, that might be your problem . you should cheat on one meal possibly a whole day once a week . if you dont you go stale and your metabolism slows. give it a try

**the_experiment** · 05-07-2006, 03:08 PM

way to go, bcap.

question: i've noticed that on some days you do cardio 2x per day. do you think your fat loss would not have been as significant if you were doing it 1x per day?

(atm, i'm doing 1 hour/7days, thinking about adding an extra session after working out in the pm....)

**bcap** · 05-07-2006, 04:04 PM

Hey guys

jdh, i DO cheat once a week, usually try to keep it to a meal or 2 not a whole day though.

the_experiment, I do cardio once a day every day of the week, twice when I can, just cause I love it, but usually the 2nd time isn't as intense - it may be a rollerblade ride with the g/f, a bike ride with a friend, or a game of tennis with a friend, doesn't hurt the way I see it

Had a great chest workout today, and when my one friend saw me (I haven't seen him for a while), he said that he was so surprised how good I looked, he said "wow you have like no lovehandles left, what the hell", it made me feel really really good

Bryan

**The Moose** · 05-07-2006, 06:36 PM

ECA cycles shud be done in 2 week intervals to maintain the optimum effect.
Did you notice much of a difference using it?

**bcap** · 05-08-2006, 07:17 AM

Yeah I did notice a difference, I was more pumepd to workout, didn't really get much jitters though - could it be because I was on it like a year and a half ago?

**1buffsob** · 05-08-2006, 07:19 AM

Originally Posted by The Moose

ECA cycles shud be done in 2 week intervals to maintain the optimum effect.
Did you notice much of a difference using it?

That's extremely debatable.

1buffsob

**bcap** · 05-08-2006, 07:25 AM

no kyle, YOU are extremely debatable.

either way, i'm done with eca for now, i'm going back on my superpump for 2 weeks to finish off the initial 12 week cut - i will then probably go back on eca for another couple weeks, going into my extended 4 weeks (at least).

**solid snake** · 05-08-2006, 09:29 AM

hey bcap i havent been around in a while and i just wanted to say keep up the good work and i hope your doing well

seya around

**The Moose** · 05-08-2006, 10:19 AM

Originally Posted by 1buffsob

That's extremely debatable.

1buffsob

Well that doesn't pertain to the Aspirin and the Caffeine but the Ephedrine works on your B-receptors and increases your body's temperature, after 2 weeks your body becomes accustomed to the effect and your temperature returns to normal, your heart is still beating faster but you've lost the effect of the increased temperature. Your metabolism isn't quite as fast as it could be with the additional heat and faster heart rate. So people do it in 2 week cycles to keep their body from adjusting, some people beleive that 1 week cycles work best, I myself have had better experience with 2 weeks.

**1buffsob** · 05-08-2006, 10:23 AM

Benedryl, along with other anti-hystamines, upgrade the beta-2 receptors. If taken every 3rd week of your ECA cycle, you can run it for some time before you lose the benefits of ephedrine. Some people find better results cycling it on and off every 2 weeks, others find a continous cycle to be more beneficial. Like I said, extremely debatable.

1buffsob

**The Moose** · 05-08-2006, 12:14 PM

I still think it would be a good idea to give your heart a break every couple weeks but I did not know that benadryl had that effect, thanks for the heads up.

**bcap** · 05-09-2006, 05:31 AM

Yeah my only concern is the effect it's having on my heart - hence the break.

Anyway guys, doing good, had my cheat meal yesterday - was so good, fish and chips! mmm ...

Today I'm working until 1, then i'm going to the gym, then work again tonight. Wooo, tomorrow morning cardio on an empty stomach when I wake up and then gym later on in the afternoon.

Everything is going perfect

Bryan

**The Moose** · 05-09-2006, 10:07 AM

Hey Bryan I was just curious if your eating habits have been staying the same throughout this experience. I haven't really heard you say to much about your daily eating habits as of late. Just wondering if you could name off a few of the things you eat most frequently for your meals.
Thanks

**UpstateTank** · 05-09-2006, 08:45 PM

bcap you're kickin ass and takin names with your diet...congrats on your progress bro!

**bcap** · 05-09-2006, 09:37 PM

Thanks guys

Today went as planned as well

Moose - my eating is usually as follows

Wake up 10:00 Cardio on empty stomach
11:30 Meal 1 - Pro/Fat
2:00 Meal 2 - Pro/Carb
2:30 Workout
3:30 Meal 3 - Pro/Carb
6:00 Meal 4 - Pro/Fat
9:00 Meal 5 - Pro/Fat
11:30 Meal 6 - Pro/Fat

Meal 1 is 6 egg whites omlette
Meal 2 is 1/2cup oatmeal with 1 scoop whey
Meal 3 is pwo shake
meal 4 is usually a salad with 3tsp olive oil and diced chicken or tuna
meal 5 is usually chicken or fish
meal 6 is usually cottage cheese/peanut butter

Tomorrow will be good as well

**bcap** · 05-10-2006, 03:11 PM

Good day today guys

Did arms @ the gym and worked all day - but did cardio all day doing it, so it was good.

Tomorrow is measure up day. Uh oh lol

Bryan

**dan476** · 05-10-2006, 03:30 PM

bcap when you say pro/carb meals, how much carbs in grams are you taking approximatelly?

**firmechicano831** · 05-10-2006, 04:09 PM

Looking really good bro, keep up the good work.

**bcap** · 05-10-2006, 07:25 PM

oatmeal is 1/2 cup, so 30grams and pwo is 60grams of dex

**en1222** · 05-11-2006, 08:25 AM

Originally Posted by bcap

Thanks guys

Today went as planned as well

Moose - my eating is usually as follows

Wake up 10:00 Cardio on empty stomach
11:30 Meal 1 - Pro/Fat
2:00 Meal 2 - Pro/Carb
2:30 Workout
3:30 Meal 3 - Pro/Carb
6:00 Meal 4 - Pro/Fat
9:00 Meal 5 - Pro/Fat
11:30 Meal 6 - Pro/Fat

Meal 1 is 6 egg whites omlette
Meal 2 is 1/2cup oatmeal with 1 scoop whey
Meal 3 is pwo shake
meal 4 is usually a salad with 3tsp olive oil and diced chicken or tuna
meal 5 is usually chicken or fish
meal 6 is usually cottage cheese/peanut butter

Tomorrow will be good as well

Hey bcap.. I have been following your posts for a while.. Great job... I was wondering what you calorie intake and macros look like for workout and non workout days

**bcap** · 05-11-2006, 08:51 AM

Hey guys

Well, its the moment of truth.

11 Weeks into my transformation! My weight is now at 183.2, and the pics are below.

en1222, I am around 2100 calories both days - the only difference is I don't have a pwo shake, instead, another 1/2 cup oatmeal. It is important to keep your carbs the same (imo) because your off day is when your muscles are really recovering, they need the energy.

Anyway, without further adieu, heres the pics.

Week by Week:

Click image for larger version.

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Before to Current:

Progress:

**1buffsob** · 05-11-2006, 08:58 AM

Awesome job bro.

You've come so very far. You don't even look the same. It's incredable to see.

Kyle

**bcap** · 05-11-2006, 09:04 AM

Thanks Kyle

Still no where NEAR where I want to be, so I'm indefinetly extending the transformation.

**CENADICT** · 05-11-2006, 09:06 AM

you have lost 22lbs bro thats approx 2lbs a week which is the max one can loose without loosing any muscle. So u did and r doin very well. Keep up the good work....

**locutus** · 05-11-2006, 09:26 AM

WOW!! Most Excellent Bryan. We are as excited about your progress as you are bro.

Joey

**en1222** · 05-11-2006, 09:36 AM

Great Job bro!!!!!!!

**Quil** · 05-11-2006, 10:07 AM

Good job man, you can really see a lot of changes even in the last week!

**Jabroney** · 05-11-2006, 07:41 PM

Hey man...awesome work...read your entire thread...great stuff. You gotta be feeling like a million bucks...

**bcap** · 05-11-2006, 09:16 PM

Thanks guys

Jabroney, I'm feeling pretty good, i'd say 100 bucks right now - 10 more weeks and i'll feel like 100000 bucks (i think theres enough 0's there).

Anyways guys - weekened is here again, and i'm away for work all weekend, so workout is gonna be put on hold until Monday. Still will be eating to par though.

Is it true that fat loss is 80% diet?

Thanks, Bryan

**novastepp** · 05-11-2006, 09:51 PM

ok so i understand you're cutting and working hard and everything but seriously bryan, where'd those love handles go?

**bcap** · 05-11-2006, 10:17 PM

haha they magically transported to some other guy in the world who is drinking every night, eating pizza and wings as breakfast, lunch and dinner. he can keep them too by the way cause i don't ever want them back.

seriously tho, thanks for the feedback nova, means a lot

**caddilac** · 05-11-2006, 10:30 PM

Awesome work man!

**bcap** · 05-13-2006, 04:29 AM

hey guys

kinda goofed up a LITTLE bit yesterday, had 2 muffins cause i forgot my chicken @ home and figured it was better to eat crap than to not eat at all. it was that or pizza, so.

today will be better i promise

**locutus** · 05-13-2006, 11:20 AM

At this point, you will probably burn up the muffins pretty quickly when you take into account the other smart food you are eating every day.

Doing great Bryan.

Joey

**bcap** · 05-14-2006, 08:47 PM

Hey guys

Yesterday and today, diet was bang on. No workout/cardio though. I worked 40 hours in the last 3 days, I am exhausted as shit! I feel so fat too, for some reason, I hate not being able to go to the gym. I work in the a.m. as well but ony until noonish, I'll be goign to the gym after that to crush my chest and go on the treadmill for a good 30 minutes.

I'm really considering clen , what you guys think?

Bryan

**IronAdam** · 05-15-2006, 10:40 AM

Originally Posted by bcap

Hey guys

Yesterday and today, diet was bang on. No workout/cardio though. I worked 40 hours in the last 3 days, I am exhausted as shit! I feel so fat too, for some reason, I hate not being able to go to the gym. I work in the a.m. as well but ony until noonish, I'll be goign to the gym after that to crush my chest and go on the treadmill for a good 30 minutes.

I'm really considering clen , what you guys think?

Bryan

IMO you've made it this far without clen...you don't need it. Go back to the eca if you must. BTW, good job Brian

**bcap** · 05-15-2006, 10:51 AM

Was just thinking of speeding up the last part of the transformation a bit, that's all, but, if ppl here don't think it's a good idea, maybe it's not

**The Moose** · 05-15-2006, 02:01 PM

do your research on it, it all depends who you talk to and what you read. I wouldn't necessarily reccommend it but then again I am currently using it right now, so theres two sdes to every story. My best advice is to read as many threads as possible and take to mind everyone you know will ask you why your hands are shaking so badly...trust me haha