The 12 Week Transformation

[Myka]

good job bcap....

[bcap]

oh yeah, by the way, i totally crushed my shoudlers today in the gym. they are KILLING ME. I just worked with kyle and made up a pretty killer arm workout for tomorrow too.

[1buffsob]

You think your shoulders hurt from my workout, just wait till you try my arm routine.

1buffsob

[bcap]

Yeah i'm pretty stoked

[CoreyTampa09]

Hey Bcap great progress. I wish I could say the same yes shame me all you want, truthfully I feel ashamed for doing it. My 2 best friends visited me this week while I was at college. I lifted once and ran once the entire week. I didnt eat according to plan maybe 2-3 meals a day with mixed carbs and proteins in every meal, nothing to bad though. I had about 18 beers total the entire week, only drank 3 of the 7 nights they were here (I tried). Ate ice cream on more than one occasion and some pizza and fried foods here and there. Funny thing is though when I weighed myself I was at 181 pounds very similar to where I was the week prior. Although I feel like complete crap and I can feel like extra fat hanging on, I feel as if I needed this week to escape and restart from my cutting life. As the semester comes to a close for me I will be focusing on these lat 12 days before home with lifting and school very thouroughly.

As for you BCAP - amazing job! But boy taking a week off and being a fat kid again was amazing... I HIGHLY SUGGEST IT (Just kidding)

[bcap]

Corey - I was wondreing why you hadn't posted anything on your thread for a while. Little disapointed man, but hey, it happens to the best of us. You better get your ass back on track though.

I've decided to extend my 12 week transformation indefinetly until I am as lean as I want to be, then i'm going to bulk. So you better still be up for that challenge bitch.

[bcap]

Update:

Just got back from a niec 45 minute walk in the pouring rain - it feels awesome! I am heading into school to workout arms and then study. Everything is going to plan - haven't fallen off all week! Cardio every morning, workout on schedule, diet on schedule, eca on schedule, feeling great guys!

[bcap]

Actually I have a question - Sauna.

What is your guys's opinion on the sauna after a workout (after pwo shake). I usually go in for 30 minutes with a credit card and just wipe all the sweat off me, it helps cleanse my system and gets rid of any water weight i'm holding. Good idea?

[CoreyTampa09]

Credit card? haha Ever hear of a DRY TOWEL! Yeah man I was expecting you to bash on me. But you know what this just goes to show you even if you do fall off for an entire week if something happens in your life serious or not, the effects arent too bad and you can get right back up. I just cant wait to be home so I can start cooking my own meals and I wont have to rely on the cafe for healthy food options.

[bcap]

Hey guys

Had a killer arm workout today, really sore already - can't wait for tomorrow. Tomorrow i'm doing legs and then Tuesday is my day off. Everything is going well

[locutus]

I have been wondering about the suana thing also. When I used to go in there I would see wrestlers in thier trying to lose a pound or two before a match or something. Does anyone know anything about if its good or bad for you while losing weight?

[1buffsob]

All you lose is water weight. It does nothing for fat. It has benefits as far as skin quality, but that's it.

1buffsob

[Mike Dura]

You can really see the difference in your waistline in 8 weeks. Inspiring. I can't wait to see what you look like at the conclusion of your program. I'm doing a body recompositioning myself. I'm 5 weeks into mine and I'm having a good time with it. I love all the cardio. It's fun isn't it? I like that you're documenting it in such detail.

[thegeneral]

sauna probably wont make any difference. except to maybe trick you into thinking you weigh less than you do when you get on a scale and lost 2 lb of water weight. whether it cleanses you or not, i dont know... but i personally think its a waste of those 30 minutes.

[bcap]

as long as its nt doing anything bad to me - i'm gonna keep doing it, i enjoy just sitting htere it gives me a chance to relax and reflect on the workout lol

[1buffsob]

So how are the arms feeling this morning Bryan.

1buffsob

[bcap]

oh god you have no idea. right at the CORE of my bicep like at the very deepest part, i cant even touch without it destroying me lol.

i did legs tonight and can't walk now either - awesome!

[CoreyTampa09]

And on that note lets welcome our newest cripple to the board....BRYAN!!!

[bcap]

haha yeaaah. tomorrow morning i'm goign to get up to do cardio and won't be able to crawl out of my bed. i'll have to hump the dry air in my bed for 45 minutes for cardio lol

[locutus]

Bryan, how are you sleeping at night? do you fall right to sleep or do you need take sleep aids? I seem to have some issue with getting right to bed. I lay there for hours and then i only get about 4-5 hours of sleep. It effects me throughout the next day. Are you having to deal with this at all? Is anyone?

Joey

[TADOLFI]

Just wanna let you guys all know that I had a meeting tonight with my landlord for next year, with 6 others i'll be living with. It was @ a bar/pub/restaurant thingy. Everyone ordered food, beer, and I simply said "no thank you". I resisted fries, fried crap and beer for a good 2 hours while we sat and talked.

I feel super proud

Good Deal Bryan!

I was just checking in again and saw this - All I can say is that unless you've been there, you have no idea what that situation is like.
You got the right attitude and the drive in my opinion.
Keep it up Brother!!

All the Best,
~Troy

[thedoctordavo]

Way to go workin it hard man. No pain no gain!

[bcap]

Hey guys

Thanks so much for all the support - you have no idea how much it helps!

My legs are super super sore, but I'm still going to go for a walk in the morning - need to get some circulation going on.

It feels so good to be doing this all - I've decided that (I'm getting my bf% tested soon) and (with your guys's help) I'm going to extend my 12 week transformation. I am going to continue it into the spring until I hit a target bf%. No worrying about weight anymore - I will go by pictures and bf%. I'll get it tested every week (I'm joinng a new gym next week that does this for you).

It's going to be tough with all my buddies back from Univ, drinking and eating crap, but in the long run - sure I missed out on some drinking, but I will look good, and then I can enjoy myself then. It'll be easier to maintain than it is to reach it, I know that for sure.

Anyway, thanks again.

Locutus - I am not having any time sleeping brother, my first 2 nights on the eca stack I did but ever since then, I've been sleeping like a baby. Are you on an eca stack?

Bryan

[Quil]

Bryan,
I think you're making the right decision by taking the focus off of your weight in numbers and putting the focus on your bf% and appearance. I also think that extending your transformation is a good idea...spend a little extra time and get your bf where you want it, then go on a clean bulk. Then you'll have less to cut next time. Stay focused, and train hard.

Brad

[bcap]

Thanks Quil.

I plan to get my bf to where I want - to tell you the truth, I'm hoping around 10%. Then I'm going to do a clean bulk for maybe 6 weeks, then cut again for 4 weeks and see how I stand from there, I'm hoping by then I'll be pretty lean and pretty damn cut. Only time can tell, thanks for the help

Bryan

[Quil]

That sounds like a good plan. I'm sort of doing the same thing right now...started at 233lbs 11 weeks ago, now I'm at 212. I probably won't go on a clean bulk until I get to about 195-200. I'd say I'll be around that weight when my bf is around 10% or so. Then I'm planning on a clean bulk for around 6 weeks, maybe a go with PP or SD again. Anyways.

[bcap]

Quil, congratulations on your progress sounds like you did quite the toll on your body

Anyways guys - update for today, and I know I have shit coming for this. But I just CAN'T go for a walk this morning. I slept in later than I wanted to, I woke up and couldn't crawl out of bed, walking hurts sooo much. And to top it off - I have a HUGE final tomorrow morning at 9 that I need to get studying for. Not goign to screw up with food or anything, just gotta miss my walk. Tomorrow is chest day though - so think of the nice rest i'm going to have for that

Bryan

[Holeshot]

Great work, keep it up

[bcap]

After a long day of walking while limping, i'm hitting the hay for tonight.

Tomorrow morning I have a final, which will be followed by the most painful chest workout I have ever experienced, followed by abs, followed by 20 mins on the treadmill. I'm really looking forward to it.

Tomorrow night some buddies are going out for an end-of-the-year goodbye/dinner then poker at a buddies house, should I skip the dinner? It's at this chinese-buffet.

What do you guys think?

[locutus]

You can eat at those buffets bro. You can get the small pieces of grilled chicken thats not fried or coated (i forget what its called). Fill up on that and see if they have just some plain white rice. You can also get some veggies. You can eat the beef and broccoli if you scrape the sauce of it cause im sure there is sugar in the sauce. If they have sushi, then that should be good for you. Try not to miss events with you buddies because of your diet. You can adjust to any restaurant and still hang with them. It just takes some patience while you are there to find the right foods. order off the menu if you have to.

Joey.

[bcap]

See the thing is ... it's a really expensive buffet. It's like $25 and you eat only off the buffet - no menu. The majority of the food is fried.

Hm. I'm thinking i'll just skip the meal and hook up with them later.

[Myka]

yeah keep the 25 in your wallet and if you want to cheat go for something other than fried...fried=transfats

[bcap]

Yeah I know. Damnit, oh well no biggie. It'll save me 25 bucks and it'll save me the guilt - I can meet up with them later

[bcap]

Yeah I've definetly decided I'm NOT going to do it - I just weighed in and I'm at 184 AND I can see my top ab (singular lol, on each side), I don't want to screw my progress up I'm doing so well. At the same time, I haven't had a cheat in a week, shoudl I have a carb up day?

If so, how exactly DO you carb up? How many grams of carbs should I eat? When? Any kind of carb (low gi obviously, but is it bad if i eat only oatmeal for the day)?

Thanks, Bryan

[the_experiment]

I don't want to screw my progress up I'm doing so well. At the same time, I haven't had a cheat in a week, shoudl I have a carb up day?

Thanks, Bryan

dude, i'd have a cheat meal. I've been having a cheat meal once or maybe twice (w/ friends)a week since i've started 56 days ago 212lbs - which was the same time around you. I still party on the weekends, too. Although, not hardcore. I lose about 2.5-3lbs a week. I'm now at 193.
With your determination, you will get there.


7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity....

[bcap]

Cheating is one thing. Taking in a 6000 calorie meal consisting of 100% crap and a shit load of trans fat is a totally different thing. I'd rather take my girlfriend out for dinner and have a nice steak or something of the sort. At least where i can still stay healthy - eating at this chinese buffet woudl be HORRIBLE

[the_experiment]

i ate at a chinese buffet, too...

i didn't put any rice, or fried tempera on my plate. Just covered the vegetables with some of the meat dishes w/ sauce. I ate very slowly. I had two plates.
but going out for steak sounds better..

[IronAdam]

My cheat meals while cutting are usually something homemade with lots of carbs. Bust ass in the gym Friday afternoon...go home and cook up some pasta, meatballs, garlic bread, maybe some salad. And just max out on the carbs....mmmm.

bcap: Glad to see you sticking to it. You're look'n good man, keep up the ass busting work. Peace!

[locutus]

25.00??? Yikes, you made the right decision B.

[bcap]

Hey guys

yeah i'm definetly not doing it tonight - i'll just go aftewards. I had a great chest workout today. Tomorrow is back and then this weekend I can't workout until Sunday cause i work all day Friday and Saturday. Boooo

Bryan