The 12 Week Transformation

[bcap]

Here is my diet the majority of the days - workout days. Cardio days varry a bit - 1 less pro/carb meal, 1 more pro/fat meal (meal 1). In my opinion, my fats are too low - but I dont knwo where to up them!

Meal 1 - 7:30am
6 Egg Whites
1/2 cup uncooked Oats
1 scoop Whey

Total: 395cal, 49.6pro, 4.8fat, 33.9carb

Workout - 9:00am

Meal 2 - 10:15am
1.5 scoop Whey
2 scoop Carbo Complex

Total: 408cal, 33pro, 2.3fat, 63.8carb

Meal 3 - 11:30
1/2 cup uncooked Oats
1 scoop Whey

Total: 292cal, 28pro, 4.5fat, 32.5carb

Meal 4 - 3:00
6oz Chicken
2tsp Flax Oil

Total: 267cal, 39.3pro, 11.2fat, 0carb

Meal 5 - 6:00
6oz Chicken
2tsp Olive oil in salad
2tsp flax oil

Total: 367cal, 42.8pro, 20.8fat, 0carb

Meal 6 - 10:00
1/2 cup FF Cottage Cheese
1 tbsp ANPB
1/2 scoop Whey
Total: 292cal, 41pro, 9.5fat, 13.5carb

Total: 2021 cal, 233.7 pro, 53.1 fat, 143.7 carb

Any advice woudl be greatly appreciated

[solid snake]

hey bro youv got me so motivated that im gona start my own cutting program

thanks alot and keep up the good work.

[bcap]

Good Good luck - if you need a hand, don't be afraid to ask on this board or don't be afraid to pm me. I don't know everything but i'd like to think that i have gained quite a bit of knowledge over the course of this diet - thanks to everyone here

[1buffsob]

PM left Bryan.

1buffsob

[sonar1234]

Cut out all dairy foods has well they will make you looks soft and put a monkey ranch into your progress.

First time i low carb i was eating way to much cheese, i became stuck at 193 pounds for a long time.

I cant train cause i still suffer back pain i can walk and thats about it and do some rehab exercices.

I would have lost more weight if i could weight train and do cardio.

Goodluck bro making very good progress

[sonar1234]

Also keep whey protein mixed in water or crystal light, take it either in the morning or after your workout.

Its does raise insuline and if you reach ketosis you might get kicked out of it.

[bcap]

Hey thanks for the suggestions. As of right now, the only dairy I have is cc before bed. I always take whey with water pwo and the other times i take whey (with oats and with cc), i just use 1/2 scoop because it enhances the flavor - is this bad?

[bcap]

PWO Question:

I worked out chest this morning, took my pwo aftewards, i'm going back to do legs tonight, i've already had my 3 pro/carb meals should i have another pro/dex after workout tongiht?

thanks, bryan

[bcap]

K Well nevermind that PWO Question - I ended up taking it anyway lol.

Today was a GREAT day - did chest and legs, and WOW am i ever tired. I was feeling pretty damn good for legs though, upped all my weight!

Tomorrow = cardio in the a.m. and shoulders in the afternoon(ish).

Woo

[Quil]

bcap,
this is my first post in your thread. just wanted to let you know that you're doing great, and to hang in there. sometimes it's hard to see how much progress you've made, because all you can focus on is the negative. just know that you've really made a big change in a relatively small amount of time. the only other piece of advice I can offer is to try not to focus so much on a number for your weight...take a look at yourself in the mirror and go from there. you can tell yourself "I want to be 170 pounds", but what's wrong with 180 if you look good and feel confident in yourself? Keep on keepin on man, we're all pulling for you.

BTW, what are your goals after your 12 weeks?

[solid snake]

K Well nevermind that PWO Question - I ended up taking it anyway lol.

Today was a GREAT day - did chest and legs, and WOW am i ever tired. I was feeling pretty damn good for legs though, upped all my weight!

Tomorrow = cardio in the a.m. and shoulders in the afternoon(ish).

Woo

thats it bro keep it up

your doing great and i hope it all keeps going this good for you

take care and good luck.

[bcap]

Thanks guys for the positive feedback

Quil, I know that the scale lies, I totally understand this and I think I DO rely on it a bit too much. My goals for the end of this 12 week transformation are:

- 170lbs
- visible abs

After the 12 week transformation, with the help of everyone here, I am goign to evaluate my current situation. If everyone thinks I can go further, get a little bit more lean, I'm going to cut for a few more weeks. If i'm looking prety lean and think I shoudl be ok there, then I'll go ahead and do a tiny bulk/lean muscle gain diet.

We'll see, I'll definetly be including you guys in the decision though, no worries.

Bryan

[Quil]

Cool man. Good luck, and stay strong. I've found that mental focus is a big part of this game. Looks to me like after your 12 weeks are up, you might want to give a clean bulk a try. I'm in the middle of my cutting phase right now, and I can't wait to clean bulk. Anyways, hang in there and drink lots of water.

[lc1987]

yo bryan i know you get this a lot bro but you are such an inspiration man. people will learn a lot from this thread bro. you look a hell of a lot leaner bro. good job. i am currently cutting right now after my very first bulking cycle. i just started a log and if you wanna check it out, here it is

http://forums.steroid.com/showthread...05#post2616205.

but anyway, your doing amazing man and i don't think you need luck cuz ur kicking ass lol!!!!

[bcap]

Thanks a lot guys.

Update for the day. Woke up and went to the gym right away and crushed my shoulders - OUCH my legs are hurting lol.

Went for a 40 minute roller blade ride this afternoon with my g/f and plan to go for a walk very soon.

Keep yeah updated - tomorrow night i WILL be cheating a little - I have t ohave easter supper with the fam, can't break the tradition.

Bryan

[bcap]

Edit that - tomorrow for lunch i am cheatin not at night, which means I do cardio aftewards so it won't be so bad. Woudl it be a better idea to workout after a higher carb meal (i.e. pasta, lasagna) that I would be cheating with tomorrow or do cardio?

Thanks, Bryan

[1buffsob]

Increased carb intake prior to working out should up your energy level in the gym and provide for an awesome workout. I would hit up cardio before, and bust my ass on the weights after. You should have a really good lifting session

1buffsob

[bcap]

Sounds good
Cardio before might be difficult, we're going there pretty early but I'll see what I can pull off. I'm a little nervous about the gym afterwards too, my shoulder is really really REALLY hurting me from chest yesterday/shoudlers today. Doesn't help that i am recovering from a shoudler injury.

We'll see how I feel. Today I went for a 30 minute roller blade, an hour walk at 65% hr and played man hunt all night, twas a good day for cardio

Bryan

[solid snake]

Sounds good
Cardio before might be difficult, we're going there pretty early but I'll see what I can pull off. I'm a little nervous about the gym afterwards too, my shoulder is really really REALLY hurting me from chest yesterday/shoudlers today. Doesn't help that i am recovering from a shoudler injury.

We'll see how I feel. Today I went for a 30 minute roller blade, an hour walk at 65% hr and played man hunt all night, twas a good day for cardio

Bryan

hey bcap be carefule last thing you need right now is to get another shoulder injury

id hate to see you get a injury after all that hard work just be careful bro

if you gota take 1 or 2 workout days off just to be safe i say do it!

just looking out for you buddy

take care.

solid snake.

[sonar1234]

Increased carb intake prior to working out should up your energy level in the gym and provide for an awesome workout. I would hit up cardio before, and bust my ass on the weights after. You should have a really good lifting session

1buffsob

For sure, i am not training right now cause of back pain but has soon has i can start again i am canning the low carb diet and getting back on some good diet.

This is just to give yourself a boost in to your weightloss and works miracle.

I hate being in ketosis, people say they adjust but for me thats all crap low enegy and feeling letargic.

170 pounds seems very good to me, i am shooting for about the same weight being at 5 feet 10, no more fat around the belly thats my goal.

Abs would be nice too.

[bcap]

Yeah - i want abs. God damnit why don't they just come out of hibernation? It woudl make things SO much easier!

[bcap]

So today was a write off/cheat day. Had a great easter lunch, and I just figured out that my gym is closed today so that's off - I'll go for a nice walk tonight though.

Tomorrow back on the wagon, I start my eca stack tomorrow as well.

Byran

[1buffsob]

Keep it up. Your doing well. I just got back from the whole family dinner scene myself. Everyone was eating ham, tater salad, deviled eggs, and a lot of candy. I had a cup of oats and whey. Nothing temps me if I'm eating oats/whey. Although, everyone kept asking me "So are you still dieting and working out?" It kinda hurt my feelings.

Anyway, back to your thread. I'm excited to see next weeks pics.

1buffsob

[thegeneral]

Yah man i agree on the shoulder comment. I tore mine last November... couldn't lift effectively for 4 months. Lost 40lb on my bench and put on about 10lbs. The doctor I saw recommended I lift my back twice as often as I did chest and shoulders to build up support. Maybe consider that?

[Myka]

"So are you still dieting and working out?" It kinda hurt my feelings.

I know you were probably kidding...but dont let that ever bother you...ppl say that not to be mean...its because they want to talk to you about it or are interested but dont really know what to say... that goes for all you hardcore dieters

[1buffsob]

I know you were probably kidding...but dont let that ever bother you...ppl say that not to be mean...its because they want to talk to you about it or are interested but dont really know what to say... that goes for all you hardcore dieters

I wasn't kidding actually. It kind of made me feel like my efforts aren't providing noticable results. When people ask me if I'm still dieting and training, first thing that goes through my head is "Do I honestly look like a guy who doesn't workout? Have I not lost any noticable fat in the last two months since I've seen these people?". I was real pumped before I went over there too cuz I noticed this horizontal vein across my right quad is really starting to pop out.

1buffsob

[Myka]

not to hijack but 1buff have you looked at pics between around 2 weeks?

[bcap]

Attached is my diet for the rest of my cutting transformation. Check it out, any feedback is welcome.

I will be following this to a tee, I also start my ECA stack tomorrow:

25mg ephedrine
200mg caffeine
81mg asprin or 5mg yohmbrine

I will start this off with once a day (30 mins before cardio) for the 1st two days, then I'll up it to twice a day (30 mins before cardio, 5 hours later) for a few days. Once I get used to this, I will up it to 3 times a day.

What woould you guys suggest? The ECA or ECY? I heard the ECY was better, but had different side effects.

Any comments/advice are welcome.

As a side note - anyone heard of any results from CLA?

Thanks, Bryan

[bcap]

Anyone? I'm starting tomorrow and want to make sure I'm getting the right stuff when I go get it!

[bcap]

04/17/06

Update for zee day.

Just woke up, going to go for an hour walk. This afternoon I'm goign to the gym, going to do back. Tonight I'm goign for another hour walk.

Should be a good day - today I also go pick up my ecy stack, no one has given me any responses as to wheter I should do ecy or eca, so I'm just going to go with the ecy, unless someone posts otherwise before 12:00 noon today.

Thanks, Bryan

[IronAdam]

Just EC has always worked fine for me...yomhimburn makes me feel sick so I stay away from it. Everyone's different though.

[The Moose]

Definately run the ECY over the ECA, good choice, the Yohimburn adds to the fat burning process while the aspirin just thins out your blood, which helps but its better to stay away from that if you have the option.

[bcap]

Cool - I will definetly look into it. I'm going out in a little bit to grab it. I'll see what I can do.

Thanks again

Bryan

[bcap]

Hey guys

So i picked up the ECA stack today - couldn't get ahold of Yohimbre, they said I needed a prescription to get it. Anyway, I'll be starting it tomorrow - you guys think i'll still be ok to take 1 scoop of superpump before workouts while on the eca stack.

Bryan

[bcap]

Oh right - update!

Today I went for a nice hour walk on an empty stomach when I woke up, and I just got back from the gym and totally crushed my arms - really really hurting! Tomorrow I will do cardio on an empty stomach again and workout legs at night.

Can't wait to start the stack tomorrow and weigh in on Thursday. WOO

Bryan

[kaorialfred]

Hey guys

So i picked up the ECA stack today - couldn't get ahold of Yohimbre, they said I needed a prescription to get it. Anyway, I'll be starting it tomorrow - you guys think i'll still be ok to take 1 scoop of superpump before workouts while on the eca stack.

Bryan

If you have a strong stomach!!! eca and superpump, U will be one hyper SOB. I tried the superpump by gaspari labs and it was like taking a latative. Good luck with that, combo.

[bcap]

Yeah your stomach gets used to the superpump, i stopped getting the shits after a week. I was thinking of jus tgoing a low dose of the superpump to keep the creatine in my system. Any comments?

[bcap]

Enjoying my meal 4 and figured i'd do a quick post. All I can say is thank god for the warm weather. I almost forgot what bbqed chicken tastes like.

Wow


So good.

Thats all!

Bryan

[bcap]

04/18/06

Hey guys

Update:

Started the ECA stack this morning when I woke upa t 9:30. Kicked in about 10:00, so I went for a walk. Walked for an hour at 65% hr outside - WOW this stuff kept me focused on the walk the whole time, it felt like 15 minutes!

I'm back now and am going to wait another 15 minutes before I eat my first meal, pro/fat.

Just want to ask if it woudl be ok to take another dose in like 4 hours - or if i should let my body get used to it with only taking 1 dose a day.

Thanks

Bryan

[solid snake]

04/18/06

Hey guys

Update:

Started the ECA stack this morning when I woke upa t 9:30. Kicked in about 10:00, so I went for a walk. Walked for an hour at 65% hr outside - WOW this stuff kept me focused on the walk the whole time, it felt like 15 minutes!

I'm back now and am going to wait another 15 minutes before I eat my first meal, pro/fat.

Just want to ask if it woudl be ok to take another dose in like 4 hours - or if i should let my body get used to it with only taking 1 dose a day.

Thanks

Bryan

hey BCAP hope your doing well and keep up the good work bro.

and also about the ECA stack just be careful with it and as far as i know your supposed to have it 3 times a day but I'm no expert.

just type in eca in search I'm sure youl find what your looking for theres so much info on it.

take care bro.