Thread: Dointhemost 2011 Challenge

Checking in, good luck!

Originally Posted by dointhemost

lose body fat and gain muscle.

My goals, too. Cool that you're being sponsored. Best wishes and welcome to IronMagazine!

Thank you all for the warm welcome !! I am really excited about this I am going to Transform! This is my year! And congrats to all the other contestants as well!

Good luck

Thank you Gena Marie

dointhemost's photos have been added

Can anyone help me with a good workout?

Ok everyone... I am starting this program and going to be killin' it. I will be eating 1800 calories a day with a split of 50 protein, 20 carbs and 30 fat... My chemical plan and workouts today will look like this

weeks
1-12 primo 50mg twice a week. That is 1/2ml or 1/2 cc on Monday and then again on Thursday
1-4 Clen as I directed you to but I will lay it out under (Table
#1) at the bottom here
6-12 Forged burner starting out at a does of 1 cap twice a day and moving up to 1 cap 3-4 times a day.
1-12 Need2slin 1 cap 3 times a day 30 mins before meals.
1-12 gear 3 caps with every does of Need2slin
4-12 Forma-stanzol 5 pumps am and pm
8-12 Thimucase on stomach and any other problem Areas once a night.


Monday
1. Flat Bar bell bench press
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.


2. One Arm Dumbbell Bench Press
4 sets of 20 each arm. 1 warm up set rest heavy as you can go

3 incline dumb bell presses
3 sets of 20

4. Dips
3 sets of As many dips as you can do
If you can not do one then hopefully you have a assisted dip
Mechiene where you are working out.

5. Isolation curls aka preacher curls.
4 sets of 15 . 1 warm up , rest as much as you can

6. Hammer curls
4 sets of 15 . 1 warm up , rest as much as you can

7. Triceps extensions
4 sets of 15 . 1 warm up , rest as much as you can

7.Triceps push downs
4 sets of 15 . 1 warm up , rest as much as you can

8.Triceps push downs ( with rope)
4 sets of 10 . 1 warm up , rest as much as you can

9.Reverse grip curls 3 sets of as many as you can do

10.str8 Crunches
5 sets of as many crunches as you can do

11. Side crunches 2 sets of as many as you can do each site

12. Leg Raises 2 sets of as many as you can do

13 45 mins of High intensity Cardio on the
Stare Master

Wow looks like a great plan! Primo to that's cool I'm curious to see how that works for you.

Hell yea man!! Excellent looking plan!!

Subbed!!!!

Thanks all!! Also This is my eating plan for the day


date:
total calories: 1802
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
86.27 83. 45 17.5 65.95 180.48 1802
Edit Preferences

Breakfast 25.54 1.61 - 1.61 31.20 341
2 large Egg 9.94 0.77 - 0.77 12.58 147
3 servings Uncured Turkey Bacon 4.50 - - - 18.00 90
2 tbsps Whipping Cream 11.10 0.84 - 0.84 0.62 104
Add Item

Lunch 15.00 28.00 6.0 22.00 60.00 490
2 servings Ezekiel 4:9 Sesame Sprouted Grain Bread 1.00 28.00 6.0 22.00 8.00 160
1 serving Real Mayonnaise 10.00 - - - - 90
4 servings Solid White Albacore Tuna in Water 4.00 - - - 52.00 240
Add Item

Dinner 18.62 32.93 6.2 26.73 21.22 380
3 oz Atlantic Salmon (Farmed) 9.22 - - - 16.92 156
1 cup, flowerets Cooked Broccoli (Fat Not Added in Cooking) 0.40 6.93 3.2 3.73 2.30 34
1 serving Sweet Potato Frites 9.00 26.00 3.0 23.00 2.00 190
Add Item

Snacks / Other 27.11 20.91 5.3 15.61 68.06 591
2 stalks medium Celery 0.14 2.38 1.3 1.08 0.55 11
2 tbsps whipped Cream Cheese 6.97 0.53 - 0.53 1.51 70
1 serving Lightly Salted Dry Roasted Pumpkin Seeds 15.00 4.00 2.0 2.00 8.00 180
2 servings PB2 with Chocolate 2.00 12.00 2.0 10.00 8.00 90
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
Add Item

good luck

Originally Posted by dointhemost

weeks
1-12 primo 50mg twice a week. That is 1/2ml or 1/2 cc on Monday and then again on Thursday
1-4 Clen as I directed you to but I will lay it out under (Table
#1) at the bottom here
6-12 Forged burner starting out at a does of 1 cap twice a day and moving up to 1 cap 3-4 times a day.
1-12 Need2slin 1 cap 3 times a day 30 mins before meals.
1-12 gear 3 caps with every does of Need2slin
4-12 Forma-stanzol 5 pumps am and pm
8-12 Thimucase on stomach and any other problem Areas once a night.

Did someone lay this out for you?

Yes Nathan from Need to build muscle is sponsoring me and he put the program together for me....

Went to gym and killed it... Holy shit I thought my arms were going to fall off. Eating has been successful...Thank you all for your support and comments.. C ya tommorow

This is my workout and eating for today

Seated rows
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.

2. Behind the neck pulls downs
4 sets of 12

3. Dumb bell bent over rows
4 sets of 12

4. Bent Over Reverse Fly
4 sets of 15

5. Squats
4 sets of 12

6. dead lifts
4 sets of 12

7. leg curls
4 sets of 12

8. seated calf raises weighted
4 sets of 30

9. Standing calf raises not weighted
3 sets of as many as you can do to failing.

10. 45 mins of High intensisty Cardio on the tred Mill

eating is as follows:

Breakfast
12 oz Coffee (Espresso Brewed)
3 large egg whites
1 serving Old Fashioned Oats Whole Grain Cereal
1 serving SMUCKERS SPLND STRAWBRY SPREA
1 serving Vanilla Chai Spice Coffee Creamer
1 serving Vanilla Flavored Soy Protein Powder


Lunch
1 oz California Avocados
1/2 serving Chicken Breast Tenderloins
2 servings Ezekiel 4:9 Sesame Sprouted Grain Bread
1 serving Real Mayonnaise


Dinner
1 serving Original Shrimp Baja Taco
1 serving Original Shrimp Baja Taco


Snacks / Other
2 medium deviled eggs
1 serving Lightly Salted Dry Roasted Pumpkin Seeds
1 serving Vanilla Flavored Soy Protein Powder

Your routine and diet look real solid you will do great stick to it!

Thank you D-Latsky... I went to the gym today and killed it...Holy Shit I could not walk upi the stairs after..lol.And arms are still killin from yesterday.

Eating has been on point so the second day towards this transformation is a WIN, WIN!!

Woo- hoo! And thank you to all that are following me and watching my progress! You are all awesome

Wednesday workout :

laying side raises
4 sets of 20

laying front raises
4 sets of 20

seated dumb bell MP
4 sets of 12

Seated side raises
4 sets of 15

upright rows
4 sets of 20

str8 Crunches
5 sets of as many crunches as I can do

Side crunches 2 sets of as many as I can do

Leg Raises 2 sets of as many as I can do

45 mins of High intensity Cardio
Roller blading

And I will be back to log food a little later and now I am off to the gym

food plan for the day:

ate:
total calories: 1589
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g Net C(g) Prot(g) KCals
66.33 65.24 13.8 51.44 184.20 1589
Edit Preferences

Breakfast 6.23 42.31 9.6 32.7 41.20 385
1 serving 100% Pure Pumpkin 0.50 9.00 5.0 4.00 2.00 40
1 serving All Natural Whey Protein 1.00 1.50 0.5 1.00 18.00 85
6 fl oz Coffee (Espresso Brewed) 0.32 - - - 0.22 4
4 large egg whites 0.22 0.96 - 0.96 14.39 69
1/4 cup oats 2.69 25.85 4.1 21.75 6.59 152
1 serving Vanilla Chai Spice Coffee Creamer 1.50 5.00 - 5.00 - 35
Add Item

Lunch 43.00 9.00 1.0 8.00 38.00 570
1 serving Low Carb Six Dollar Burger 43.00 9.00 1.0 8.00 38.00 570
Add Item

Dinner 12.60 6.93 3.2 3.73 33.00 274
1 cup, flowerets Cooked Broccoli (Fat Not Added in Cooking) 0.40 6.93 3.2 3.73 2.30 34
1 serving Joey Sirloin 12.20 - - - 30.70 240
Add Item

Snacks / Other 4.50 7.00 - 7.00 72.00 360
1 serving beef jerky original jack links 1.50 5.00 - 5.00 22.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120

Keep up the good work...

Thanks Buzzard

I really dig the diet variations. Keeps low carb from getting boring. Keep killing it sister.

Thank you 2B1

My training for today goes as followed and I will be posting diet a little bit later:


Thursday

Leg press
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.

Lunges
4 sets of 15

Pec Deck Flys
4 sets of 20

low cable flies
3 sets of 20

dips
3 sets to failure

seated calf raises weighted
4 sets of 30

Standing calf raises not weighted
3 sets to failure

45 mins of High intensity Cardio

Ok all I can say is my body hurts and is sore as F@#K But that is a good thing I suppose, Well I am posting my eating for the day below and dinner is to be determined because going to dinner with a friend but will be a protein and veggies. But everything else is listed below:


date:
total calories: 1308
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
51.63 92.28 21.0 71.2 114.26 1308


Breakfast 26.52 31.70 6.1 25.60 23.40 492
1 serving Fat Free Sugar Free Instant Butterscotch Pudding - 6.00 - 6.00 0.10 70
1/2 cup cooked Multigrain Oatmeal 0.57 16.24 2.7 13.54 2.50 74
1 serving Organic Crunchy Peanut Butter 15.00 7.00 2.0 5.00 7.00 190
1/2 oz Pecan Nuts 10.20 1.96 1.4 0.56 1.30 98
1/2 serving Vanilla Flavored Soy Protein Powder 0.75 0.50 - 0.50 12.50 60
Add Item

Lunch 10.00 32.00 6.0 26.00 30.00 340
1 serving *ORG VAL ORG RF MONT JCK SL C 4.00 - - - 6.00 60
2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160
1 serving Heidi's Hens Organic Turkey Breast 0.50 - - - 16.00 70
1 serving Omega Plus Light Mayonnaise 4.50 2.00 - 2.00 - 50
Add Item

Dinner - - - - - -
Add Item

Snacks / Other 15.11 28.58 8.9 19.68 60.86 476
1 serving ThinkThin Crunch Bars - Mixed Nuts and White Chocolate 12.00 16.00 3.0 13.00 10.00 190
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 cup slices Yambean (Jicama) 0.11 10.58 5.9 4.68 0.86 46

I would trade a whole days worth of food for some white chocolate lol!

Looks well thought out. Can't wait to see your results with this protocol!

Thank you Anamoly

Ya D.. White chocolate would be really good!! But I keep telling myself that the taste of being in kick ass shape is going to taste oh so much better

Keep up the good work my friend and we will do this