The 12 Week Transformation

**bcap** · 02-19-2006, 11:48 PM

Hello All.

So i'm sure that some of you have read my posts on diets and whatnot here.

I have finally finalized (woah that sounds wierd) my diet and workout plan.

Monday/Wednesday/Friday-Sunday (Sunday no workout)

Meal 1: 8:00: 396 cals, 57.5 pro, 2.5 fat, 30.6 carb
- Eggs (7 egg whites)
- Oatmeal (1/2 cup uncooked)
- Whey powder (1 scoop)
- Glutamine

9:00 workout (circuit training: 10 exercises + abs)

Meal 2: 10:30: 370 cals, 28 pro, 1.3 fat, 61.5 carb
- Whey powder (1 scoop)
- Dextrose (60grams)

Meal 3: 12:30: 497 cals, 57.9 pro, 7.9 fat, 44.8 carb
- Chicken (6 oz)
- Rice + Veggies (1 cup cooked)

Meal 4: 3:45: 277 cals, 35.2 pro, 14.1 fat, 0 carb
- Chicken (4 oz)
- Broccoli
- Flaxseed oil (2 tsp)

Meal 5: 7:00: 278 cals, 41.1 pro, 10 fat, 1.2 carb
- Sole (6 oz)
- Steamed veggies
- Salad
- Flaxseed oil

Meal 6: 10:00: 347 cals, 56.1 pro, 11.4 fat, 1.2 carb
- Omlette (4 egg whites)
- Flaxseed oil (2 tsp)
- Tuna (1 can)

Total cals: 2165 calories
Total pro: 275.8g
Total fat: 47.2g
Total carb: 139.3g

Tues/Thurs

Cardio: 9:30: 45 minutes (HR 70%)

Meal 1: 10:15: 281 cals, 42.1 pro, 11.4 fat, 0 carb
- Tuna (1 can)
- Flaxseed oil (2 teaspoons)
- Salad

Meal 2: 12:30: 430 cals, 38 pro, 3.8 fat, 55.5 carb
- Oatmeal (1 cup uncooked)
- Whey powder (1 scoop)
- Glutamine

Meal 3: 3:00: 403 cals, 40.2 pro, 5.9 fat ,44.8 carb
- Chicken (4 oz)
- Salad
- Rice + Veggies (1 cup cooked)

Meal 4: 5:15: 371 cals, 52.9 pro, 16.1 fat, 0 carb
- Chicken (6 oz)
- Flaxseed oil (2 tsp)
- Steamed veggies

Meal 5: 8:00: 220 cals, 28 pro, 11.3 fat, 1.5 carb
- Whey powder (1 scoop)
- Flaxseed oil (2 tsp)

Meal 6: 10:00: 371 cals, 52.9 pro, 16.1 fat, 0 carb
- Chicken (6 oz)
- Flaxseed oil (2 tsp)
- Salad

Total cals: 2076 calories
Total pro: 254.1g
Total fat: 64.5g
Total carb: 101.8g

For my cardio, I will be doing 45 minutes of running (outside) at HR around 70%. For workout, i will construct a different circuit each day, consisting of 2 exercises for each body part. I will be going 3 sets of each, going quick back and forth from one to the other. After that, i will do an abs circuit for 10 minutes.

Now i am following this for 12 weeks, and i would like to lose around 30 pounds. I am currently 18 years old, 205 pounds. I will be getting a bf% done tomorrow, as well as measurements and pictures. I'll be starting this thursday. I will be posting my status each day, explaining how i did that day, what i have eaten, etc. Once a week (every thursday) i'll post a new picture, as well as new stats.

I would really appreciate it if you guys would follow me along with this, as i'll need the motivation. It is going to be hard.

I also have a blog that i'm going to update tomorrow with pictures, etc, and i'll be posting the same thing there and here. So up to you guys if you want to check there or here. The site is:
http://12weektransformation.blogspot.com/

Again, i would really appreciate you guys helping me through this, as i have high hopes and will need the motivation.

Thansk and hope to hear form you soon.

Bryan

**Myka** · 02-20-2006, 12:05 AM

flax oil should be measured in tbs...not tsp...
You need more protein PWO...
You shouldnt run in the morning for max fat loss...
You should walk with the same heart rate(70%)...

**Myka** · 02-20-2006, 12:06 AM

I look forward to the story and the pics

**xtinaunasty** · 02-20-2006, 02:04 AM

i agree w/new kid on the running...with the circuits, etc. you are already getting a lot of intense cardio. dont wanna eat that muscle away!

also, this may be really knitpicky but...you may want to have your carbs for meals 1 and 2 (instead of 2 and 3) on cardio days. the earlier in the day you eat your carbs, the better (well, on cardio only days anyway).

good luck!! i'll be following your progress

**palumbo** · 02-20-2006, 06:55 AM

good luck and keep us updated

**bcap** · 02-20-2006, 09:33 AM

Quoting bigrob33:

heres my 2 cents...which are always right.

After cardio...I ALWAYS do pro/fat

the longer you go without carbs, the longer lipolisis will ride out (fat burning)...to a certain degree.

once you pop some carbs, youll blunt the fat burning process.

so usually fat/pro..then my meal after that would be pro/carbs.

i just quickly read the thread and saw this was a question at hand.

This is a post from my other thread about my diet(http://forums.steroid.com/showthread.php?t=224652). Everyone seemed to agree that i should have pro/fat after morning cardio.

And you guys don't think i should be running in the morning? Walking instead? How would i get my hr up to 70% by walking?

Thanks a lot guys for posting, i'll be posting stats asap.

Bryan

**spywizard** · 02-20-2006, 09:42 AM

It's easy to get to 70%, try incline on the treadmill..

i posted on the blog, good luck with that..

**bcap** · 02-20-2006, 09:54 AM

Great thanks. Only problem is that i won't be on a treadmill, i'll be outside (i think i said that uptop). I'll try my best to work it out tho.

Thanks

Bryan

**spywizard** · 02-20-2006, 09:56 AM

sorry, it was -4 here saturday, so i don't even think about outside work..

good luck though

**bcap** · 02-20-2006, 10:02 AM

Yeah its cold here too, but i have my plan workout out around my schedule (which is hectic as it is), so i need to be at home for that. No biggie though, i've got an ipod

Blog is updated by the way.

Bryan

**bcap** · 02-22-2006, 09:13 PM

Alright another post here.

I'm starting the diet tomorrow. I ordered my flax and carb powder, will be getting it either tomorrow or Friday.

I made my chicken/rice/veggies for the next 2 days tonight, and I'll be getting up in the A.M. to start my first cardio session. I'll be doing measurements and pictures right before i go out to do this.

Hope you can all follow along and keep me motivated!

Bryan

**bcap** · 02-23-2006, 09:43 AM

Alright.

The diet has begun. Just got back from a 52 minute brisk walk (outside), it felt great.

I took pics and measurements right when i woke up, so i'll post them now.

Keep in mind, for bf% i couldn't get out to get it done professionaly, so i have this little handheld one (i know its crap), you put in your weight age and height and then put your thumbs on these 2 sensors and it gives you a %.

Anyway, here they are. I'm going to make meal 1 now.

Weight: 203.2 pounds
Height: 71.5 inches
BMI: 27.94
Body Fat%: 27.7%
Waist Measurement (around belly button): 38"

Pictures:

**1buffsob** · 02-23-2006, 10:28 AM

Good luck brotha I'll be following your progress. And major props on you for posting pics.

**bcap** · 02-23-2006, 11:30 AM

Thanks! Was a little iffy posting them, but I want people to follow along with me as i SHED THE FAT baby! Haha.

Hopefully the pictures aren't as taken up by ... well ... ME, as the weeks go on.

Thansk everyone
Bryan

**bcap** · 02-25-2006, 01:48 PM

Hey everyone.

Just gonna update my progress so far.

It's day 3 and i'm doing awesome so far. It feels so great to get back into the gym after not being in it for 3 days. I also changed my workout plan, i am doing a body part per day instead of circuits.

Mon: Arms (Tri/Bi)
Tues: Cardio
Wed: Shoulders/Back am. cardio pm.
Thurs: Cardio
Fri: Chest am. cardio pm.
Sat: Legs am. cardio pm.
Sun: cardio am.

So everything is going good so far. I am trying to avoid the scale because i want to see my progress week at a time, vs day at a time.

As far as the diet goes, it's hard to get into a routine like i have it all planned out, and a lot of things are suddenly confusing (i.e. making plans with the g/f), but it'll all be worth it in the end.

I figured out that i LOVE oatmeal + choco-pb whey powder, mmmm soo good!
Also love the tuna omlette, everyone thinks i'm gross for eating it, but it's soo good.

Anyway, thanks again for following along with me. Any suggestions, words of advice or motivation woudl be much appreciated: this is goin to be hard for a whoel 12 weeks (especially witht he busy schedule i have).

Thansk again and hope to talk to you soon.

Bryan

**1buffsob** · 02-25-2006, 02:12 PM

Looks real good Bryan. Very simple and effective training regime. It should do well for you.

Avoiding the scale is good. And as far as your dieting and training routine go, it will become just that, a routine. Soon, you it will just become the same as breathing, you will seldom have to think about it. It will be very easy for you in a couple of weeks. Grab yourself a travel bag just in case you find yourself at the g/f's house when it comes time for a meal. Always having the right food with you makes dieting extremely easy.

Oatmeal is bomb with whey. Just make sure you add the whey after you cook the oats so as to not degrade the BCAAs.

Best of luck.

**LAGMuXle** · 02-25-2006, 02:38 PM

Bryan,

Looking good.

No matter what, no matter who, stick with it. This isn't for them, it's for yourself.

Just remember that and you will do great.

It's great to see you so dedicated. Keep it up!

**tim1089** · 02-25-2006, 04:09 PM

Good luck man, we're all rootin for you. I just hope I can get over the laziness and do it myself.

Tim

**bcap** · 02-25-2006, 05:10 PM

Hey, i'd love to have someone do the diet with me, as a challenge.

Eh, eh?

**1buffsob** · 02-25-2006, 06:48 PM

I'll take you on.

**Myka** · 02-25-2006, 06:50 PM

Originally Posted by bcap

Hey, i'd love to have someone do the diet with me, as a challenge.

Eh, eh?

that would be a good idea...maybe you could get a friend or gf/wife to accept the challenge?

**taiboxa** · 02-25-2006, 06:54 PM

u can do pro/carb after cardio just wait 30min to eat it

anyways this thread gets tai's approval

**1buffsob** · 02-25-2006, 07:06 PM

Thank God for tai's approval. Now I can relax

**taiboxa** · 02-25-2006, 07:13 PM

Originally Posted by 1buffsob

Thank God for tai's approval. Now I can relax

awha! i see you know how we roll around here

**1buffsob** · 02-25-2006, 07:23 PM

I do indeed. Have to get everything ok'd by the musical chinchilla.

**bcap** · 02-25-2006, 11:54 PM

Haha woah i go for a night and theres a whole convo goin on here!

Awesome. Thanks for the posts guys.

I'll keep you all updated

Bryan

**bcap** · 02-26-2006, 03:19 PM

2/26/06

I slept in late today. Have had meal 1 and 2, i'm gonna do cardio couple hours after meal 3 (pro/fat), then enjoy meal 4. I was curious so i weighed myself this morning (i know it's not accurate), but it says i'm at 200 now, which means i've lost 3 poundsn already. Looking good so far.

I've been reading a bunch of articles on other peoples transformations to keep myself motivated, as well as the "10 fat mistakes" article. If anyone hasn't read it, i suggest readin it, its great. You can check it out here:

http://forums.steroid.com/showthread.php?t=75396

If anyone else has other motivational articles/success stores, i would love to hear them, email me at [email protected] or just post them here. I'll print them out and i'll be relying on them when i get unmotivated.
Thanks again guys

Bryan

**GQ-Bouncer** · 02-27-2006, 05:11 AM

I agree & like your whole workout - congradulations brutha on your first steps

Personally, i would up the amount of flax-seed oil - you can never get enough of that stuff

(1 teaspoon (i just take a gulp out of the bottle & dont measure) with every meal)

**bcap** · 02-27-2006, 06:31 AM

Yea the stuff is pretty rancid. I found a way of taking it without tasting it. Suck the stuff into your mouth but then quickly take a huge gulp of water and swallow, drink more water, and PRESTO, its gone!

I think i'll keep my flax oil where it is, I don't want to start messin around with my macros, thanks tho!

There will be an update today as to whats going on, thanks for the positive feedback.

**1buffsob** · 02-27-2006, 09:14 AM

GQ-Bouncer's advice is sound. When fat loss stagnates and it's time to drop some carbs and protein from the mix, this is where a little more EFA's will come in handy. But we'll worry about that in a couple weeks Bryan.

**bcap** · 02-27-2006, 10:18 AM

Sounds good Jim,err, Kyle. Haha

**bcap** · 02-27-2006, 10:23 AM

Just an update so far for today.

2/27/06

Woke up at 7, ate meal 1: oats, whey and eggs. I did shoulders and back today. Wow am i ever sore from Saturday's leg workout, in fact, my chest is still sore from Friday as well. I'm betting that tomorrow my shoulders and lats will be sore as well. This is all because i haven't been to the gym in a couple weeks. DAMNIT! Why did i stop going?

Oh well, i'm back into it and feeling great. This afternoon between meal 3 and 4 i'm doing some cardio here @ school. 45 mins on a treadmill at high incline, shoudl be good.

I'm going to print out my before pictures and keep them in my wallet. Every time i loose motivation or want to eat someothing crappy, i'm gonna take them out, look at them and be like, woah shit i don't want to look like that again.

I'm excited for Thursday's measurements to see any progress, i'm sure ill loose quite a bit, seeming as i put on about 10 pounds pretty quickly (in about 2 weeks), it'll all come off quickly.

Thanks for keeping up wiht me and i'll be posting again later on this afternoon after cardio.

Bryan

**bcap** · 02-27-2006, 09:26 PM

2/27/06

Just enjoying my egg omlette at the moment (meal 6). It is so good. Today went really really well. I did am weights and pm cardio. Feeling really relaly good about the whole thing so far.

Thanks for keepin up, again

Tomorrow night i have a sleep test thingy @ my school, so i won't be positng tomorrows progress (actually i might post after am cardio), but i will be doing cardio in the morning on an empt stomach. Wed I'll be doing both (as today).

I'll kepe yeah posted, cna't wait unitl Thursday to check ou the progress (if any so far).

Bryan

**xtinaunasty** · 02-28-2006, 12:01 AM

keep it up bcap!!

**bcap** · 02-28-2006, 12:01 PM

2/28/06

Went for a good 50 minute walk this morning. Had a yummy oats and whey aftewards, am just cooking some more chicken for tomorrow and i will be enjoying meal 2 soon.

**1buffsob** · 02-28-2006, 12:08 PM

We are all following brotha. Keep it up. Any questions, shoot me a PM or I'll holla at you on MSN.

**bcap** · 02-28-2006, 12:42 PM

cool cool.

i found a new way to make steamed brocoli and coliflower taste DYNAMITE.

steam them for like 10 - 15 minutes until they're super super soft, then put them in a large bowl and sprinkle salt and pepper over them. glaze them with white wine vinegar and mix around.

PRESTO, its so good i suggest everyone tries it!

**bcap** · 03-01-2006, 04:25 PM

03/01/06

So week 1 is almost over. The last week has seemed really long, but I feel great getting back into everything and it feels great to be doing something about my "problem".

Today i worked out arms (bi/tri) in the a.m. and did cardio in the p.m. I look forward to measuring up/weighing in in the a.m. tomorrow. I'll be doing cardio around 9 tomorrow, a little earlier.

Keep yeah posted.

Bryan

**bcap** · 03-02-2006, 08:40 AM

03/02/06

Week 1 is complete. I feel great doing what i'm doing, and after i took measurements this morning, I'm even more excited to continue this progress. I am going for a walk in 10 minutes, but i'll post my updated stats and pictures.

This is after week 1:

Weight: 198.2 pounds
Height: 71.5 inches
BMI: 27.26
Body Fat%: 27.0%
Waist Measurement (around belly button): 36.5"

Pictures:
Before (1 Week Ago):

The 12 Week Transformation-beforesmalle.jpg

Week 1 (Today):

The 12 Week Transformation-week1small.jpg

Feeling great about my progress - 5 pounds off in the first week and already an inch and a half off my waist. No real differences in the pictures just yet, I'm hoping that will come next week

This is the kind of motivation I need.

Thanks so much guys for following along, I'll keep you all posted.

Bryan

**LAGMuXle** · 03-02-2006, 08:46 AM

Excellent job bcap.

Keep up the good work, and keep updating us - it's really good to see someone improving at this rate.

Remember one thing as well - and this is not to be negative, but is a productive thought - your weight loss will go down at a decreasing rate week to week. In other words - when your body adjusts to your diet that you are on, a 4 or 5 weeks in - you will lose your weight at a slower pace and it is perfectly normal for this to happen. Don't let this discourage you!

Best of luck,

LAGMuXle