The 12 Week Transformation

[bcap]

i'm not too sure - going to my nonas for lunch - probably a little bit of pasta and some chicken? i'm going to try and eat as clean as possible

[bcap]

Hey guys

Moment of truth. I'm disapointed with my results today.

Check them out.

Weight 187.2

Pics:

Week by Week


Before to Current


Progress

[Myka]

oh...I was thinking more along the lines of....crap....like chocolate etc...have fun

[bcap]

nooo i dont even like chocolate!

good for me

[1buffsob]

nooo i dont even like chocolate!

good for me

That's so un-American . Oh wait............ you're Canadian eh?

1buffsob

[bcap]

haha, very funny Kyle

[bcap]

Hey guys

Wow - 3 cardio sessions today (30 minutes jog- 15 minutes hard intervals - 40 minutes nice brisk walk) and a killer back workout - i feel super good today.

Tomorrow I will feel the same. I am working out shoudlers in the a.m. followed by a 15-20 minute job before my pwo shake. I'll do some other form of cardio tomorrow as well - whether it be tennis, badminton or squash.

Definetly 100% focused on my goal and can see the light at the end of the tunnel. I think I am goign to finish my superpump then hop onto an eca stack (hopefully for the last few weeks) to finish with a bang - I gots to see them abs comin in!

Check up tomorrow - i'll post more stuff as to how i'm doing - no cheating again

Bryan

[Myka]

sounds good...why do you jog though?

[bcap]

Ah well this morning when i woke up (on an empty stomach) i was rushed to get an assignment done and didn't have 45 minutes to walk - so i went 25 minutes as 5 minutes walking, 2 1/2 minutes jogging just to get my heart rate up.

[bcap]

Hey guys

Weighed in this morning - i'm still at 187 - why am i not taking weight off? You guys think its cause of the creatine that i'm building that much muscle?

Little bit depressing.

Bryan

[1buffsob]

Creatine typically brings water weight with it. From what I can remember from my HS days when I used creatine, the strength increase from creatine is due to the extra water. Volumizes the muscle cells or something. I really don't know. I'm sure someone else will. Creatine is not my area. All I know, is that it always brought 4-5lbs of water weight the first couple of days when I used it (to no effect I might add).

1buffsob

[rssumme]

What type of creatine is it? What brand? Mono or Esterfied?

[bcap]

no see

i went on creatine a while back and didn't lose any of my gains. apparantly with this stuff there is no water retention - m yone buddy has been on it for weeks and hasn't put on water weight. its tricreatine hydrate not mono.

i'm assumings its just muscle

bryan

[Myka]

how many times have you stalled in your diet so far..if at all?

[bcap]

hm i'd definetly say that there was a good week and a half where i didn't follow it as closely as i would have liked, this previous friday i had a big big cheat meal and sunday i screwed up once as well - i knwo, i've been bad but no worries i'm back on track for good now

[1buffsob]

I think he was referring to fat loss stagnating, not if you've fallen off the diet. Depending on how pics look tomorrow, it may be time to revise your diet Bryan. We shall see. I'm really looking forward to tomorrow's pics.

1buffsob

[Myka]

thats correct 1buff

[bcap]

ah sorry - got confused guys

yeah i'm really looking forward to tomorrow's pics as well - thinking i'm going to look more built - i know i feel it!

look forward to it

[bcap]

I think as of monday i'm going to drop the superpump, i've had a good 2 weeks with it - seen some great gains - and get onto a thermagenic for the remainder of my diet. I'll go back on superpump once i finish and start bulking.

I think I also need to change my diet a bit. Once today's over I can up my cardio (I have a big final today) a bit as well.

Any suggestions? It's not looking good for reaching my goal in 5 more weeks guys - I need to lose 17 more pounds in 5 weeks, thats almost unrealistic.

Help

[1buffsob]

I think as of monday i'm going to drop the superpump, i've had a good 2 weeks with it - seen some great gains - and get onto a thermagenic for the remainder of my diet. I'll go back on superpump once i finish and start bulking.

I think I also need to change my diet a bit. Once today's over I can up my cardio (I have a big final today) a bit as well.

Any suggestions? It's not looking good for reaching my goal in 5 more weeks guys - I need to lose 17 more pounds in 5 weeks, thats almost unrealistic.

Help

You're doing great Bryan. Keep it up. And I don't care what you say about creatine, you're holding water weight. The pics show the progress. Keep it up

1buffsob

[bcap]

Bump?

[Myka]

1.cardio = walking 45mins 7 days a week...
2.keep going
3.change something in your diet but keep it basically the same
4.keep going
5.why do you HAVE to lose it in 5weeks...competative bodybuilders dont come dialed in just right...why should you?
and dont forget to keep going

[bcap]

you think i should keep going?

lol yeah i agree with the cardio - i'm going 45 mins 7 days a week religiously now - twice a day when i can. i'm going to lower my carbs a tid bit - i've changed my diet now having cottage cheese/pb as pre-bed meal, i have to lose it in 5 weeks because that was my goal!!

[Myka]

be sure the cardio, regardless of sessions, is always 65 to 75% ...Im sure you know...its just Ive seen you refer to some "cardio" that IMO isnt optimal for weight loss..ie.jogging...a sport of some sort(dont remember exactly)...

that prebed meal looks good....

obviously you cant lose 17lbs of FAT in 5 weeks...but you might end up losing 17lbs total...

[bcap]

yeah well we'll see - i'll adjust my goals but i woudl still like to get as close to it as possible.

thanks for the feedback - you dont think that an hour of squash is considered a good cardio workout for weight loss?

[Myka]

I thought sqaush was when you had the huge hammer thing and tapped the balls through a ring sticking up through the ground...

[bcap]

lol i dont know what the crap that is - but its not squash

in squash you're in a room about the size of half a tennis court and you are with a partner. you have 2 rackets (kinda like tennis rackets) and you have to hit a non-bouncy ball off the wall to your partner. you are running around constantly.

you sweat like a beast - i like playing squash and i find it to be a good cardio workout, anyone else support me on this?

[Myka]

gotcha rofl.....well IMO you will be going way over 75%...therefore not burning fat but going towards catabolism...if anything it should be considered a WO...and treated as so nutrtionally...I would just leave it out...JMO

[bcap]

ok cool - so tell me, have you seen any difference in this weeks pics?

[Myka]

I can definately tell a difference especially in your side profile...new lines etc...

the thing that concerns me is your musculature........not saying anything about size...Im talking cuts...it almost looks like youre taking abs much more seriously than the rest of the body....again, nothing to do with overall size....but when cutting you will see cuts all over if youre training at maximum intensity every weight training period...how long do you hit the weights per session?

[bcap]

oh man you have no idea - i am seeing cuts i've never seen in places! i love it. i'm not focusing hugely on my abs that was just 1 of my goals - to be able to see my abs. when i workout in the gym i'm usually there (including some kind of warm up and some days abs at the end) max an hour and a half.

i train pretty intensely - believe me, and i dont do abs every day, i am not an ab freak lol i just wanted to reach that goal, thats all

[The Moose]

Hey keep going haha, thats true though, good advice, keep up the good work, we're all ab freaks, every1 wants abs, some people are more persistent to get them, if you say your going to adjust your goals I don't think you should lower your weight goals i think you should lengthen your diet regimen before you go on to a maintaining or bulking diet, i think in 5 weeks though you';ll be pretty happy with your results, i mean hell look at your pics man they tell the battle, your doing a hell of a job, i bet you thought you'd never look that good and you look in the mirror in disbeleif now, so tack on a few extra weeks if it'll get you to where u want oh and the game with the big hammer and the things in the ground is croquet! haha

[bcap]

haha thanks moose, needed some form of humor!

yeah i think i'm going to stay on my creatine 1 more week - get one last week of solid gains out of it then hop off it and onto an ephedrine thermagenic. when my official 12 week transformation is up - if i'm still not at my goal (seeing abs) then i'll extend it indefinetly until i can see them sons of bitches.

i know this sounds crazy that i'm basing it all around abs, but abs show ultimate leanness, you arent going to have fat arms and cut abs, so if i can get my abs cut - i know everything else is looking good.

we'll see, i was hoping i woudl be looking thinner than this to tell you the truth - i still have quite the gut, when i sit down i still see the same 3 rolls i had 7 weeks ago.

i'm still working on it - but back to hardcore mode now that the stress of school is over (well not really - still have 4 exams, but whats an hour to do cardio, right?)

bryan

[1buffsob]

I agree with moose. Don't adjust your goals, just adjust the time frame. If you aren't happy with your results by the end of the 12 weeks, then keep on rolling. Contest prep for competitors usually takes 16+ weeks, and MOST start at less than 12%bf. Of course some start higher, Lee Priest comes to mind

Don't pay any attentions to the scale Bryan, the pics show what was achieved. You've done fabulous up to this point. I don't know if you'll reach your weight in the amount of time left, but I believe you'll be looking at a good 4-6 pack. Then just slap on a couple more weeks of cutting for good measure

1buffsob

BTW, my cutting was supposed to be over with about 2 weeks ago, but I decided to go full bore on it and extended it for another 8-10 weeks. I don't mind cutting except for the first 6 weeks. Everything after that is just cake..........ish

[bcap]

Thanks Kyle

Yeah I agree, I think I should just wait to see how I look after the 12 weeks is over and adjust from there. We shall see - I AM going at it hardcore from now until the end though, no messing up! Only cheat meal I'm going to have will be this Sunday - dinner with the family, no more cheating for the rest of the time. I think I am going to try some carb up days and some calorie zig zagging - Kyle if you would be so kind to come online, we coudl chat about that.

Thanks again guys for the the motivation.

Update for the day:

Going to the gym to do chest in a little bit, gonna crush my abs aftewards as well. I'm also going for a walk immediately after my workout for about 15 minutes. I'm ALSO going for a walk some time this afternoon/tonight. Tonight I am going t othe gym to do legs.

I'm gonna CRUSH today haha .

Bryan

[1buffsob]

At work at the moment bro, no MSN. But feel free to PM me

1buffsob

[sonar1234]

I am low carbing right now and went from 203 to 186 in about 3 weeks its hard but i decided to be very radical about this cause my waiste line wasnt getting any smaller.

I am gonna get down to 175 and try to eliminate the lovehandles, has i can see Bryan you dont have this problem and really got ride of these stickers.

at my weight they are still present and guess they will be the last to leave.

I will not bulk up after that insane diet i will just try to rebuild, stay around 180 and try to lower bodyfat.

If you are using creatine then there is some water weight there.

[bcap]

Will do

You guys think I shoudl change my diet up a bit? What should I change? Lower carbs? Any suggestions woudl be greatly appreciated.

I already changed my pre-bed meal (on workout days - which is pretty much every day these days) to 1/2cup ff cottage cheese, 1 tbsp anpb, some cinamin, 1/4scoop whey and an artificial sweetener - it tastes SO good you have no idea!

Bryan

[bcap]

Thanks sonar

I agree that (from the pics) I have lost a lot of my lovehandles - which is good because I really wanted to lose those. But when I look at myself in the mirror or in real life - I still see them. I DEFINETLY have a long way to go but I believe that if i set myself straight for the next 5 weeks and really really focus, I can do it!

Bryan

[1buffsob]

I would drop the carbs about 30g. That should be about all you need to do. Maybe bump the efa's 5-10gs too. PM me your current diet as it stands (cuz I'm too lazy to search through the 400+ posts to find all the little changes) and I'll comment.

1buffsob