The 12 Week Transformation

**1buffsob** · 03-02-2006, 09:18 AM

Very nice. You'll be there before you know it. Keep it up Brian.

**bcap** · 03-02-2006, 10:08 AM

Hey thanks guys.

Just got back from my walk, eating some oats, i feel great! I am also doing weights tonight (thought i'd throw that in because i have 2 hours off @ school tonight). So i'm not going to have pro/carb for meal 2 today, i'll have pro/fat there and use my pro/carb meal as pwo tonight, sound good?

I am also aware that I won't be losing this much every week, i figure the extra couple pounds is just extra water weight from all the garbage i had eaten in the last couple weeks.

Should i adjust my macros/caloric intake as i lose weight?

Thanks so much for the kind words.

Bryan

**bcap** · 03-03-2006, 03:49 PM

03/03/06

Today was a really really good day. Woke up and had meal 1, did an awesome chest workout, pwo meal and later on in the day i did cardio (on an empty stomach).

This weekend I am out of town so won't be updating. I am away for work so I won't be able to workout, i'm going to find time to go for a walk though, and I am bringing food with me, so that way I don't fall off the wagon per say.

Thanks again for following along. I can't wait till next Thursday to measure up again

Bryan

**nirish_mark20** · 03-04-2006, 04:14 AM

keep up the good work. it iwll be tough at times (im doing the same as you) but stick with it!

btw i dont think ur bodyfat estimate is right. im sitting at 28% and i look a hell of a lot fatter than you! your lower, i would say 20 % or so

**ndmand4u** · 03-04-2006, 06:40 AM

bump on the quality updates. keep it coming

**Mealticket** · 03-04-2006, 09:06 AM

excellent work. KEEP IT UP!!!!!!!!!!!!!!!!

**bcap** · 03-04-2006, 07:02 PM

Hey guys thanks so much.

Today i am away for work, ate all my meals properly (no cheating, although many opportunities presented themsleves). Didn't get a chance to do cardio tho, i'll have to do it tomorrow night. I did a lot the past week, so 1 day off shouldn't be too too bad.

Thanks for all the help and motivation guys, it feels great what i'm doing and i can't wait till this is all over to see the results

**bcap** · 03-07-2006, 10:40 AM

03/07/06

Been a while since an update. All has been well, I followed my diet on the weekend and didn't screw up at all!

Yesterday i did weights (shoulders) in the a.m. then cardio (65%-70%MAX for 45 minutes) on an empty(ish) stomach. Today i just got back from a walk on an empty stomach and now i'm enjoying my oats and protein. I got a new flavor of protien, butter toffee from Dymatize. I really miss my choco-peanutbutter

Anyway, ill keep you updated. Tomorrow is am weights pm cardio on empty stomach. Can't wait until Htursday to measure up!

thanks, Bryan

**novastepp** · 03-07-2006, 11:02 AM

This thread is awesome! i love all the encouragement. keep on keepin on brother... and keep Livin...

L I V I N

**1buffsob** · 03-07-2006, 11:28 AM

Brian, we're sending you to Oprah once you become a stud and put Jared from Subway to shame. But I want whatever prize Oprah gives you.

**bcap** · 03-07-2006, 12:11 PM

Deal. And we can have everyone who posted on this thread be in the audience so they can get a prize from oprah as well.

Maybe shell give me a car. Hmmm...

**WHOADY4SHOADY** · 03-07-2006, 12:30 PM

First time chiming in on this thread. Im very interested in your outcome bcap, so you better damn well stick to it, or we will all kick your ass. J/K, good luck bro.

**Motion** · 03-07-2006, 12:31 PM

Keep up the good work bro.

**bcap** · 03-07-2006, 12:44 PM

Thanks guys.

Whoady4shoady, don't you worry about that. I will be sticking to this until the last minute. I want to see the results, I want to feel the results, but most of all, I am just sick of being this fat, out of shape kid, embarassed to take his t-shirt off in the summer. I work at a summer camp and am a lifeguard at the pool there as well, I spend A LOT of time with no shirt off and I found last summer, I just tried NOT to do it, well i don't want that again.

I will make the transformation and I WILL follow this through until the end.

You guys are doing an amazing job at motivating me, thanks so much, you have NO IDEA how much it helps!

Bryan

**1buffsob** · 03-07-2006, 05:26 PM

You had damn well better stick with it Bryan. After all the help I've given you and all the motivation/advice these guys are throwing your way...I swear to God, I will come all the way over to Canada and........ and I'll............. and I'll..... put it this way, you won't like the outcome.

*Clears throat*

Excuse me gentleman, it seems I'm due for another prop shot. Good day.

**bcap** · 03-07-2006, 05:38 PM

Haha, consider this my promise

**bcap** · 03-08-2006, 12:14 PM

03/08/06

Another update for the day. This morning i woke up in a great mood, so i decided i wanted to take a sneak peak at my current weight (i couldn't wait until tomorrow) --> i'm down to 195!!!!

Woo, well we'll see the "official" weight tomorrow mornign as well as other measurements, but i'm pretty happy about this. I worked out chest this morning in the gym, had a great workout.

I just finihsed meal 3 not too long ago. I've got to cook up some chicken and rice and veggies for the next few days pretty soon. After meal 4, i'm going to wait 2 and a half hours then go for a nice brisk 45-1hour walk, then destroy meal 5

Can't wait until tomorrow mornign to see how i'm shaping up!

When do you guys think i can expect to see physical changes (i.e. in the photos)?

Thanks, Bryan

**Myka** · 03-08-2006, 06:10 PM

I dont know when youll start to really notice physical change in pics but let me encourage you to let that be your guide...as in you shouldnt listen to the scale(not sure if this has already been discussed)let the change you see in pics let you know how your doing...you could wake up tomorrow and weigh 197 or so...the scale is desceptive...good luck

**bcap** · 03-09-2006, 11:37 AM

03/09/06

Week 2 ends today. I took measurements and pictures this morning, they're all posted down below. So far today I've gone for my walk and had meal 1. I feel great i'm so happy of my progress. What you guys think of the pics? Any progress yet?

Weight: 195.1

Height: 71.5
BMI: 26.8
Body Fat %: 26.7%
Waist (Belly Button): 35.5"

Pictures:

**clearity** · 03-09-2006, 03:34 PM

If your bodyfat is 26 percent then I am screwed, how do I have a 30 in waist, and you look skinner then me?

**bcap** · 03-09-2006, 03:48 PM

No idea dude. Also, as for the bf%, i'm using one of those handheld things, so its not accurate, i'm only using it as a reference point, so see how much % i loose. After this 12 weeks i'm going to get a proper bf% done.

**clearity** · 03-09-2006, 04:14 PM

O ok, because I was pinched and did another one also, that bf seems way off though.

**bcap** · 03-09-2006, 05:47 PM

which mine? yeah it probably is, we'll see in 10 weeks

what do you think i'im at dude?

**clearity** · 03-09-2006, 05:56 PM

defineatly not at 26% thats way too high

**bcap** · 03-09-2006, 08:39 PM

right on. thats good news

We'll see @ the end of this 12 months, i'm going to get it done professionaly

**ndmand4u** · 03-09-2006, 08:44 PM

have you checked into the prices for getting a body fat test? I just thought about getting one done and didn't know how much they cost.

**novastepp** · 03-09-2006, 09:06 PM

i can tell a difference in the pics...just thought i would say that, keep it up brotha...

**bcap** · 03-09-2006, 10:29 PM

thanks a million nova, it means a lot to hear that!

i checked the price of bf% and at m ylocal place its $5 ,so its not too bad.

**Myka** · 03-09-2006, 10:40 PM

it cost money to check BF?...they better set you up in the chamber then...

**bcap** · 03-09-2006, 11:08 PM

Yeah its ridiculous i know. But i'll pay the $5 to get it done at the end of my 12 weeks to see how i am shaping up

Anyway thanks for all the responses, it really motivates me to see and hear people tracking along with me, I couldn't do it on my own. You guys have no idea how much it means to me that you guys are helping me through this.

You guys all know how it feels to loose weight and/or get ripped, people around here (i.e. friends and family) all think i look fine as it is, but i am not happy. Hence i am doing something about it.

I can't wait to see how i'll look after 12 weeks. You guys think 170 is a reachable goal and/or ultimately, my goal is to be able to see my abs (something i've NEVER EVER seen).

**novastepp** · 03-09-2006, 11:42 PM

if you can believe it, you can achieve it...

**bcap** · 03-09-2006, 11:56 PM

if you can believe it, you can achieve it...

Bro thanks a lot. Means so much to me. I know i can do it, and I am DEFINETLY striving for it. So far I am doing so great and i feel so good about it!

Just so you all know, I photoshopped around and made the pics so far (before, week1 and week2) together in one big picture, showing the progress so far. Check it out, i think my stomach has definetly decreased a bit (i think i see an ab poking out ... oh wait, no, thats just my fat

).

Let me knwo what you think, thanks so much again guys!

**bcap** · 03-10-2006, 11:36 AM

03/10/06

Today I woke up and noticed that I looked slimmer, maybe just me, bu tits keeping me motivated

I did arms this morning and am going to be doing cardio later on this afternoon on an empty stomach.

Feeling great about all this, thanks for keeping up to date.

**bcap** · 03-10-2006, 06:48 PM

03/10/06

Feeling great this evening!

I did an amazing 45 minute cardio workout and sweat like a bitch!
65%-68% the whole time! I'm STRIPPING that fat away lol, feeling good though.

Tomorrow night is my cheat night ... alcohol, i'm going to allow myself a tiny bit. I'll only live once right, but tomorrow i'm working out and doing cardio as well as Sunday so, we shoudl be ok.

***Giantz11*** · 03-10-2006, 06:59 PM

Nice job bro...Keep it up

**The Moose** · 03-10-2006, 07:02 PM

Originally Posted by bcap

Bro thanks a lot. Means so much to me. I know i can do it, and I am DEFINETLY striving for it. So far I am doing so great and i feel so good about it!

Just so you all know, I photoshopped around and made the pics so far (before, week1 and week2) together in one big picture, showing the progress so far. Check it out, i think my stomach has definetly decreased a bit (i think i see an ab poking out ... oh wait, no, thats just my fat

).

Let me knwo what you think, thanks so much again guys!

Click image for larger version.

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Definately see some progress good job man, how do your measurements of your arms, chest, and stomach compare to when your first started? I just started a cutting diet of my own last week, its hard but defiantely worth it come summer time.
Good luck on the next 10 weeks

**bcap** · 03-10-2006, 08:39 PM

Actually i didn't do measurements of chest/arms/etc, im going to leave that for when i start to bulk. thanks for the positive feedback

goodluck with youru diet moose

**mknpp9** · 03-12-2006, 05:40 AM

your making some great progress bro, stick with it and you will meet you goals in no time, im in the same situation but im trying to gain it instead of trying to lose it, like i said stick with it and keeping eating like you are, diet is huge in your progress , good luck and i look forward to reading up on your progress keep us posted cheers

**bcap** · 03-12-2006, 11:03 AM

03/12/06

Hey guys. Hanging just a TID bit from last night, had a great time, but i took all precautions!! I drank a water in between beers, had some protein before bed, drank LOTS of water this morning and gave my body some much needed nutrients this morning: some oats, some calcium, some protein and, can't forget glutamine!

Back on the train today, had a good cheat meal/night (I didn't eat anything bad, just drank some beer). I'll be going to the gym today to do some cardio to burn off a few extra calories. I also went yesterday, burned 600 calories (even though those treadmills are never right). Anyway, feeling good about getting back at it today. Keep yeah updated. Thanks so much for the support!

Bryan

**bcap** · 03-13-2006, 09:45 AM

03/13/06

So the power went out in my house last night and i slept in this morning. I missed my scheduled workout time. I am still goign to do cardio today @ 2 as well as tonight @ 10. Tomorrow I'll be doing cardio in the a.m. on empty stomach and I will hop back on weihts on Wednesday, I'll probably go twice on Wednesday to make up for it.

Anyway, i'm feeling good, feeling nice and recovered from Saturday night. I had a good time, bu tnevertheless I am done doing any cheating for a while.

Can't wait until Thursday to check my stats again

hopefully drinking that one night won't put me too far behind. Keep checking back for updates.

Thanks, Bryan