The 12 Week Transformation

**bcap** · 03-27-2006, 11:24 AM

03/27/06

Hey guys

IM FALLING APART

sorry, i'm totally freaking out here. I think I'm having a mental breakdown. Between crazy god damn assignments due for school and the fact that my g/fs birthday is TOMORROW and I have yet to get her anything, I am totally freaking out right now.

Last night I was forced to have a cheat meal - I was at school until 2:30 and i didn't bring any god damn food cause I didn't think I would be that long. Mind you, it was a damn good cheat meal. And this morning I weighed in and I'm a pound lighter.

Anyway - I definetly didn't have time nor energy to do cardio ALL weekend - I was at work 12 hours both days. This is ridiculous. I ended up sleeping in until 12 today because I didn't get to sleep until 4 last night, therefor emissing my workout this morning.

I'm falling apart guys. Tomorrow I have to get back on track - I haven't done weights for almost a week now because I wanted to rest my shoudler, so tomorrow I have to get back on this.

I feel like shit.

Just needed to rant and rave a little, thanks.

Bryan

**Myka** · 03-27-2006, 11:30 AM

rofl...calm down...that sounds like my everyday life...cept for the cheat meal...just get back on tomorrow...and that pound you gained was water weight

**bcap** · 03-27-2006, 12:02 PM

yeah i'm calm now i just needed to explode on someone. and if you read carefully, i said that i am DOWN a pound lol. The cheat meal - very unlike me, last cheat meal was 2 and a half weeks ago, maybe i deserved it?

Anyway thanks for letting me vent. I'm not calm, eating my oatmeal and why ... mmm soo good.

Bryan

**soccer#3** · 03-28-2006, 01:20 AM

Welcome to life man. i been rollin on 5-6 hours of sleep for straight weeks. i sleep in on the weekends tho.

Dude get a grip, stop bitchin and handle it! Missin work outs is not good. Need more dicipline.

**BlueAndromeda73** · 03-28-2006, 02:19 AM

nice job Bryan, awesome progress, haven't viewed this thred yet but its motivating keep up the great work man

**thegeneral** · 03-28-2006, 09:07 AM

Yah man. First time posting on this thread and to be completely honest, you can DEFINITELY see results in your pictures. I sat here and pointed out a few obvious changes in definition just glancing at them for 60 seconds.

I plan on starting a 12 week program very soon and I must say you're inspiring me. I'm almost your exact height, wt: 188lbs (in the gym clothed and w/shoes). I'll definitely be using a very similar workout and diet structure to yours.

As for your shoulder... I did the same thing last November (except I was a dumba$$) and took 4 months off because of it. Doctor's recommendations were to concentrate extra on strengthening my back to support my shoulder.

Dave

**CoreyTampa09** · 03-28-2006, 12:08 PM

Come on Bryan, relax. You put it many weeks of hardwork that all of us on this board can notice. Your 4 or 5 days that you have been slacking is not going to erase it all and shouldnt lead you to the mental insitution. Again everyone can keep telling you this and that but its you ultimately who needs to get a grip and realize your still ahead, WAYYY AHEAD and you can start to see the end of the road.

**bcap** · 03-28-2006, 02:07 PM

Hey guys

Thanks for the kind words. Just had a stressfull couple of days. I'm good now and I'm back on track (not that i really fell OFF track - i still ate according to plan just didn't get to the gym). I went for a walk jus tnow and i feel great, i'm going to the gym in an hour.

All is well and I think that was the hardest part to get over - easy sailing from here on. Thanks again.
Bryan

**1buffsob** · 03-28-2006, 05:13 PM

He's back

Kyle

**bcap** · 03-28-2006, 07:41 PM

Oh I'm back. Large and in charge!!

No more screwing up ladies and gentlemen. Can't wait till Thurs to check out progress

**CoreyTampa09** · 03-28-2006, 07:49 PM

Nice! BCAP I updated my Journal its up to date for the past 3 weeks, check it out gimme some constructive criticism

**bcap** · 03-29-2006, 06:01 AM

03/29/06

Hey guys, update for the day.

Last night i had ONE piece of cheat food: a piece of cake (it was my g/fs 19th birthday), but i don't feel bad about it beacuse i'm 100% on track today. Going to do weights right now, followed by 20 mins cardio. Then later on today I'm doing 45 mins cardio, and shit, I might even do cardio again tonight who knows.

Lookin in the mirror this morning I can tell a difference in my stomach - FINALLY!

Everything is looking up, thanks for being there in the tough times guys.

Bryan

**kaorialfred** · 03-29-2006, 07:32 AM

man keep going, that's all you have to do is keep going.

**thegeneral** · 03-29-2006, 08:09 AM

ill be starting mine next Monday... my diet is almost identical to yours with a few exceptions. wish i could start right now but (shh dont tell anyone) im a poor ass college student and need to wait til the 1st to buy all the neccessary groceries lol. this week ive been trying to mimic the diet although my food selection makes it a little tough.

**bcap** · 03-29-2006, 11:29 PM

03/29/06

Ok so I know it is actually the 30th, but to me its still the 29th. Today went well, had a bit of a cheat thing (a sausage) but it was couple hours after workout so i included the bun as my carb source.

Next week - no more cheating I promise, I kind of slipped up this week, but hopefully I didnt damage to omuch. Tomorrow morning I check my progress and hopefully I'm still down.

Bryan

**novastepp** · 03-30-2006, 12:37 AM

Drum Roll.....

**bcap** · 03-30-2006, 10:09 AM

03/30/06

Ok guys. Updates for the week. Please keep in mind - this was a very very rough week for me. I had 2 cheat meals

that i HAD to have due to certain circumstances and I had a tough time getting to the gym - plus a shit load of stress.

Next week I MUST do better. Here are the stats followed by the pics.

Progress:
Weight: 190.2
Waist: 34"

I am stopping doing the bf% cause that stupid little machine is retarded!

Pics:

Progress:

**bc56f100** · 03-30-2006, 10:34 AM

Good job bcap!!! There is a major difference in 5 weeks!!! I know its hard but keep up the good work!! You'll hit your goal before you know it!!

**1buffsob** · 03-30-2006, 10:35 AM

Wow Bryan, the pics really show a huge difference. I'm very proud of you

**thegeneral** · 03-30-2006, 11:48 AM

WOW... putting week 1 and week 5 side by side in the pictures tells EVERYTHING. awesome job man. i officially start mine next monday like i mentioned earlier, somehow ive managed to lose 2lbs this week though so im definitely looking forward to later results. have you considered Clenbuterol and T3 or T4 much?

cant wait to see next weeks numbers. gonna be in the 180s? i think so.

**bcap** · 03-30-2006, 11:52 AM

hey guys thanks for the positive feedback

i agree putting week 5 beside week 1 makes a huge difference in perspective.

next week: my goal is 187 so i NEED to reach that. I'm going to do it. Thanks for all the feedback.

Just got back from a nice interval run/walk set for 35 minutes, feeling great.

Bryan

**LAGMuXle** · 03-30-2006, 11:59 AM

bcap!

Those delts are coming through, and your tris too... NICE.

As far as thegeneral's comment - you obviously have no brains. You are going to tell someone to consider using Clen or T3 who is having perfect results naturally? What is the need to risk a heart attack when you are moving at the rate bcap is? Pure stupidity.

LAG

**bcap** · 03-30-2006, 12:06 PM

Yeah i agree. Thegeneral - I'm not even on an eca stack dude and i'm down 14 pound sin 5 weeks - thast perfectly fine with me. I"m moving in the right direction au natuarel and i'm doing great, dont need any of that crap. Thanks though

**1buffsob** · 03-30-2006, 01:32 PM

Originally Posted by LAGMuXle

bcap!

Those delts are coming through, and your tris too... NICE.

As far as thegeneral's comment - you obviously have no brains. You are going to tell someone to consider using Clen or T3 who is having perfect results naturally? What is the need to risk a heart attack when you are moving at the rate bcap is? Pure stupidity.

LAG

I completely agree. There is no need to use any of those compounds. At most, I would recommend an ECA stack or POSSIBLY clen once fat loss comes to a halt. But I believe with the way his diet is outlined, he shouldn't need either. And to recommend Cytomel (T3) to someone who is averaging a 3lb a week loss, and someone who isn't using anabolics, is just outright stupid. There is no need to rely on such drugs when you have the nutritional knowledge and the determination that Bryan possesses.

Kyle

**bcap** · 03-30-2006, 01:37 PM

Thanks Kyle.

Yeah i know that weight loss didn't go down much this week - but i did screw up a couple times. I think i'm going to hop onto an eca stack tomorrow morning, other than that, no other unnatural drugs!

Bryan

**thegeneral** · 03-30-2006, 04:16 PM

i never recommended it using clen or t3, all i asked was whether it was ever considered. i noticed earlier in the thread there was mention of it. im starting the same routine as bcap and ive heard talk about clen so naturally i was curious why he mightve turned it down. apologies if my comment was taken as a recommendation, but seeing as ive never taken clen myself, those werent my intentions.

**1buffsob** · 03-30-2006, 04:30 PM

Bryan and I discussed adding clen or an ECA into his diet plan, but I advised against it. I saw no need to add any compounds given the type of progress he was making. That may change in a couple of weeks, but right now, 3lbs a week is perfect. I'd advise the same to most people. As long as your diet and training is spot on, you shouldn't need anything more in the beginning stages of a cutting diet.

**the_experiment** · 03-30-2006, 08:29 PM

Wow, Congratulations, Brian.

I have produced significant results in my cutting diet, too.
(I still have a long way to go... will post pics later..)

I bet friends that have not seen you in a long time will say something positive, too. I also learned not to trust the scale anymore (muscle weighs more than fat).

ez.

**thegeneral** · 03-31-2006, 08:28 AM

i noticed in the beginning u did cardio tues/thurs but have since added in extra sessions at ur own discretion. whats ur current cardio schedule? ive gone 3 times this week and curious whether anyone here recommends doing it every day (i switch between 40min eliptical, 40min stationary bike, and 1 hour tae bo work outs so my body doesnt adjust to them).

thanks,
dave

**xtinaunasty** · 03-31-2006, 08:57 AM

hey bcap i was wondering your cardio sched also....?

general: you CAN do cardio every day, but i would work up to that. start adding a day every 1-2 weeks. make sure the intensity is low though (HR=65-75%)

**thegeneral** · 03-31-2006, 09:40 AM

awesome... so far ive been doin cardio everyday so i think ill take the weekend off. just gotta stay concentrated on this diet.

btw, for anyone interested... tae bo is amazing... my body hurts like noones business. plus about 600 cal per hour aint bad. time flies when you do it too... ur done in no time.

**thegeneral** · 03-31-2006, 09:42 AM

also... can anyone explain flaxseed oil. bcap seems to drink quite a bit of it. why not just eat salmon every night and get your omega 3s from that?

**1buffsob** · 03-31-2006, 10:43 AM

For a couple of reasons. The main one being that salmon aint exactly dirt cheap. The other being Flax oil is a more well rounded EFA source, and is dirt cheap.

**CoreyTampa09** · 03-31-2006, 11:09 AM

Well seems like many of us active members on this board are cutting which is great, we can all share what we do and give advice what works best. I currently do cardio 6 days a week Mon - Sat, nothing on sunday. I do 15 minute high incline walking at about 12.0 with 3.3 mph for 15 minutes, job at 6.5 for 15 minutes then 15 minutes of elliptical 10 minutes backward 5 minutes forward at about 8 resistence. Time really goes fast when you know you only have 15 minutes with each interval. Ive also noticed getting my carbs after my am run oats and eggs, and carbs after my workout protein shake and dex or sweet potatoes works best rather than pro/fat after cardio for me. I feel at the end of my 3rd week im going to go off my ECA stack and do it natural for 3 weeks until those last few pounds becomes very tough.

**1buffsob** · 03-31-2006, 11:25 AM

Originally Posted by CoreyTampa09

Well seems like many of us active members on this board are cutting which is great, we can all share what we do and give advice what works best. I currently do cardio 6 days a week Mon - Sat, nothing on sunday. I do 15 minute high incline walking at about 12.0 with 3.3 mph for 15 minutes, job at 6.5 for 15 minutes then 15 minutes of elliptical 10 minutes backward 5 minutes forward at about 8 resistence. Time really goes fast when you know you only have 15 minutes with each interval. Ive also noticed getting my carbs after my am run oats and eggs, and carbs after my workout protein shake and dex or sweet potatoes works best rather than pro/fat after cardio for me. I feel at the end of my 3rd week im going to go off my ECA stack and do it natural for 3 weeks until those last few pounds becomes very tough.

Summer is right around the corner.

You'll find that the real active users in this forumn are rarely not dieting. Whether cutting, bulking, or just maintaining, their daily diet and routine is mapped out to the T.

**bcap** · 03-31-2006, 02:38 PM

Hey guys

Sorry about the no updates for a while - i pulled an all nighter last night @ school working on some work, got home at 9 this morning and slept till now.

As far as workout/cardio yesterday: check this out.

In the morning I did 35 minutes going 5 minute run/5 minute walk on an empty stomach. I went to the gym later on at like 5, CRUSHED my shoulders. At 8 i played 2 hours of hard squash - was dead afterwards. Throughout the night at school, we had chair races - we'd race across the school in our wheelie chairs - HUGE workout for my legs/ i was sweating like a beast.

So at the moment i'm all cardioed out!

As for my cardio schedule. I've been doing it about 6 times a week. Monday afternoon on an emptyish stomach, Tuesday morning ON an empty stomach, Wednesday afternoon on an emptyish stomach, Thursday mornign on an empty stomach, Friday afternoon on an emptyish stomach and Saturday whenever I get my lazy ass out of bed.

Anyway - yeah i think its great that we're all cutting - keeps people motivated.

We should get a little competition going on

Bryan

**bcap** · 04-01-2006, 05:07 AM

Hey Guys

I'm going to update you guys on exactly what's going on with my diet at the moment.

The last little bit, I haven't been doing as well as I'd like - I haven't so much cheated, it's more like I haven't been to the gym as much as I'd like. With exams coming up and final assignments being due, school is such a pain in the ass. To top it off - I have a huge cold and extremely sore throat!

So this weekend I am away for work and won't be able to make it to the gym, but the next bit is good. Monday I am grabbing a great CUTTING creatine called "Superpump" it helps build lbm and lower body fat, without adding pounds (my buddy is on it and has dropped weight).

So I will be trying that out as of Monday and I'm going to get back at it HARDCORE on Monday, I promise!

I weighed in this morning and i'm at 188, so it's not like I've put on weight.

Anyway - I look forward to Monday, if any of you have tried Superpump 250, let me know how it worked for you.

Catch yeah later.

Bryan

**bcap** · 04-04-2006, 01:20 PM

04/04/06

Hey guys.

Long time no update - sorry about that! I never thought I'd see my thread fall so low on the list!

Anyways, things are going awesom here. I'm back on track - last week was a bad week but as of yesterday I am back at it 100%! I got superpump 250 and am now on that - WOW! If you guys ever have the chance to try it - do it! I upped my bench press by 30 pounds yesterday and could still rep it. Mind you, my chest hurts like a bitch today. Good thing is that my shoulders didn't hurt!

Anyway - i weighed in this morning just to see how much my cheat week ****ed me up, and i'm actually down - I'm at 187

So all is well - i'm going to do back today, going to hurt so bad, can't wait!

Tomorrow I'm gonna crush my arms and do cardio tomorrow afternoon as well.

Thanks for checking back and keep posting, lets keep this thread alive, i love the motivation comin from you guys!

bryan

**novastepp** · 04-04-2006, 01:28 PM

Bryan i looked at your pics and said... "Holy Sh*t"... just thought you might like to know.

you may not know it or think about it but i guarantee you, that you are a motivation to more people on this board than you know. keep it up man

**bcap** · 04-04-2006, 01:45 PM

Thanks so much nova.

ANd the converse is true too - you guys may not think it or know it, but you guys are keeping me motivated. Without you guys I woudl have dropped out long ago, just the smallest comment or piece of advice goes a logn way.

Thanks again, Bryan