MrAvg - AMA 2013 Transformation Contest
PitCrew - Please Sticky this for the AMA Transformation contest
Alright so this first post will be long?.sorry. Photos willbe in second post
Some BIO and background on MrAvg
Trained with weights from about age 18 ? 25 steady
After that. I got married, had an instant family and 2 more children. Same oldstory really started slacking, over the years I would get into cardio for a fewweeks and crash diet for a couple of weeks.
Mid 30?s I had lower back surgery which felt good initially but left me prettyscrewed up and I became a full time couch potato. My normal body weight when Iwas in shape in my 20?s was about 190. Ate whatever I wanted but worked outconsistently so I probably sat at about 16 % body fat, no visible abs but notfat.
Fast forward to May 2012. Had pretty well given up andaccepted that I was going to be that average 30 pounds out of shape overweightguy. Woke up one day and said F@#k that. The gut I could live with but couldnot stand having man boobs anymore and was ashamed of my physique Started light weights and cardio program witha calorie deficit on May 3rd, 2012. I have been running an extremelystrict calorie deficit since May 3rd, 2012. I have only had about 3cheat meals and even those were not excessive. I started weighing in at 230lbs.I made a conscious decision at that point to not weigh myself and get hung upon numbers. I can only guess my body fat was about 20 % ish. So like I said Ihaven?t weighed myself since but estimate I have lost approx. 45 lbs. My waistwas 40 inch and is now at 33. That based on pant size. I have gone from wearingXl size shirts to medium. Although I have been on a calorie deficit for 8months my strength has been maintained as well as muscle I think due in part tomy slow but steady diet and the addition of adding in creatine 3 months in andjust old fashioned newbie gains. Workout regime has morphed over the months tofull-on one blasted body part per day. 30 min cardio 3 ? 4 times per week.Initial goal was just to lose the fat and stop feeling like crap. Initial goalhas been met but know I want more. I am going for a cut look. I have never had visible abs and this hasbeen a fantasy since I was a 12 year chubby nerd. Abs are starting to come innow.
Goals For this contest:
1. Lose that final stubborn fat that is hanging infront of my mid and lower ab section. This is coming along but really slowly asI had such a gut there remains a skin fold so that needs to go and gettightened up.
2. Minimize fat on the rear oblique area. Still abit flabby
3. Reduce fat from outer lower chest region wherethe pecks meet the arm pit and intercostal region. Like I said I had some goodman boobs going on, so this fat is hanging on until the end. I am pleased with my chest size overall andinner and upper pectoral regions just need to firm the outer lower peck region.
4. So with this I expect ? no demand a six pack! Iwill have a visible defined six pack at completion of the contest. So this ismy primary Goal.
5. Second and quite an important goal is to bringmy stick legs up. I need some size on my legs. I think many would agree I amalmost at the point of disproportion when it comes to upper vs lower. I wouldlike a couple lines or cuts and may have those once I get below 10% but themain focus is to put some size on the legs. I have been training legs extremely hard the last 4 months but I have along road ahead with that especially when running at a calorie deficit.
6. I am not really looking to put on ?size? otherthan my legs. I am quite comfortable in my skin as I am now. Just going forthat lean tapered Men?s Fitness magazine type of healthy look.
Are there other areas that needtweaking yes ? traps need to come up a bit and more work on my back, but thatwill come over time. The Back is a very troublesome area for me due to my lowerdisc issues so I am extremely careful and am forced not by my choice to avoidcompound movements like deadlifts and squats. My workout regime is almostexclusively isolation based and higher rep ranges as whenever I start to liftheavy I inevitably throw out my back as it cannot handle the stress. It is whatit is and I have adapted and continue work on strengthening my core.
My visible results will be theonly measurement of my success as I will not be weighing myself or checkingbody fat levels. Weight will be somewhat subjective because I will shed somefat, gain some muscle and may be holding a bit of water (but I hope not). So maythat just all cancel each other out. Do I hope to come in looking heavier butbeing leaner ? Absolutely!
I have not touched aas since myearly 20?s and even that was a couple very basic short cycles no stacking.
As of Jan 6, I began a cycle to be runas follows:
*AI Aromasin 6.25 g per day
* Track Blood Pressure 2-3 times per week normal baseline is approx. 128 / 79
Weeks 1 ? 14
600ml Test E divided into 2 shots per week
Weeks 1- 4
1 capsule of Super DMZ 2.0 rx twicedaily
Weeks 6 ? 16
60 - 80 mg Anavar per day ? will gauge this once I start
Weeks 15 ? 16 waiting for PCT
Weeks 17 ? 20 PCT
When the contest starts I will beentering week 2 of my cycle and will be just getting ramped up and will be incycle week # 11 by competition end so I should be peaking pretty good.
Throughout I will be rotating 140 mcg liquid clenbuterol - 2 weeks
followed by EC stack consisting of 24 g of ephedrine and 400 g of caffeinetwice daily ? 2 weeks
May try adding in Ketotifen ? still waiting on this to arrive.
Other Supports or Supplements
I will be running some supportsthroughout:
Himalaya Liver Care 750 g per day ? Liver support
Milk Thistle 400 g per day ? Liver Support
Cayenne capsule 470 g per day ? Blood pressure Support
Creatine ? Green Magnitude ? 5 g
Whey Isolate ? 2 shakes per day once in morning between meals and the other(casein) before bed
As much protein as I can get
minimize fat intake
4 - 5 meals per day supplemented by 2 Whey protein shakes. Once in themid-morning the other before bed
*no cheat days during the 10 week competition
Training schedule and Routine
Sunday ? Back + 30 min cardio
Chin ups ? 6 sets super-setted with hyper extensions
Incline bench pulls (row) ? 6 sets
T bar rows ? 6 - 10 sets
Seated wide grip pull downs ? 6 sets
Monday ? Chest
Flat bench barbell? 10 sets
Incline Dumbells? 5 sets
Pec Fly Machine? 5 sets
Tuesday - Abs and 30 min Cardio
Wednesday ? shoulders
Lateral raises ? 6 sets
Seated dumbbell presses or Arnold Presses ? 6 sets
Upright rows ? 6 sets
Machine presses ? 6 sets
Shrugs (machine) ? 6 sets
Thursday ? Biceps
Chinups ? 6 sets
EZ Bar Curls ? 6 sets
Seated cable preacher curls ? 6 sets
Standing cable single rope hammer curls ? 6 sets
Friday ? Triceps
Overhead dumbbell press ? 6 sets
Single cable rope push downs ? 6 sets
Triceps press dip machine ? 6 sets
Saturday ? Legs + 30 min Cardio
Machine Squats ? Body Solid Leverage Squat Machine ? 10 sets
Hip Sled ? 10 sets
Leg Extensions -10 sets
Lying Leg Curls ? 10 sets
Standing calf raises ? 10- sets
*Leg day is pretty huge and a longworkout. My reasoning for this because I try to use high volume to compensatefor not being able to go heavy because of my back issues.
MrAvg - AMA 2013 Transformation Contest
The mask kinda freaks me out. After reading your story I expected a lot worse. You don't look that bad at all. Good luck.
Re: MrAvg - AMA 2013 Transformation Contest
Nice week one wrap up. Bulking was a total mind fuck for me after like three years of dieting. I got ;)
Keep it up.