Spectrum311 - Transformation Challenge Thread

[spectrum311]

Start Date: 4/10/2011

Height: 6'2
Weight: 225
Age: 31
Body Fat: 26%

Goal: Cut a significant amount of body fat while trying to maintain as much muscle mass as possible during this 12 week challenge. My goal weight 185lbs.

Horribly inconsistent when trying to lose body fat over the years but, hopeful this challenge keeps me motivated until the end.

[Dr. Tox]

Good luck. Glad to have you with the team!

[Flathead]

Will be following! Good luck!

[ParadiseCup]

spectrum311's photos added

[spectrum311]

Today's Nutrition:
Meal 1: 1 cup Oatmeal & 1/2 cup cottage cheese (didnt realize how hard it is to eat a full cup of oats, turns into about 2 1/2 cups with the water)
Meal 2: Yogart & String Cheese
Meal 3: Grilled Chicken, Broccoli, and large lettuce salad w/ ff Italian
Meal 4: Pre-workout 24g Protein
Meal 5: Large Chicken Salad
Meal 6: 48g Protein

Supplements: Whey Protein, Multi-Vit, Creatine Post Workout, Fish Oil, & vit-d


Exercise Log:
Leg Day, I really switched it up from what my normal routine is, which is 5 to 6 reps, maxing to were I can't do more than 6 (Max-OT style)
Instead:

3x10 Squats 225lbs
3X10 Leg Press 300lbs
3x10 Leg Curls 150lbs
3x10 Calf Raises 180lbs

Completed the sets quickly, breathing picked up a lot while doing this, but will be curious if this reduces my strength by lowering the weight, increasing speed, and reps.

Cardio 20 min hard running.



(Try to list this all out for one full week, which I tend to keep things pretty much the same for 6 weeks than re-evaluate. Still will give daily updates, just not as detailed.)


Good Luck to everyone!

[Curt James]

hopeful this challenge keeps me motivated until the end.

Stay motivated. Forget that hope stuff.

Welcome to IronMagazine, Spectrum. Glad you're taking the challenge!

[Gena Marie]

Good luck

[newkid]

Stay motivated. Forget that hope stuff.

Welcome to IronMagazine, Spectrum. Glad you're taking the challenge!

solid advice! keep your head up hit the weights and try to eat healthy

[spectrum311]

Today's Nutrition:
Meal 1: Missed (didnt get in all my calories needed today)
Meal 2: Yogart & String Cheese
Meal 3: Grilled Chicken, Broccoli, and large lettuce salad w/ ff Italian
Meal 4: Pre-workout 24g Protein
Meal 5: Turkey Meatloaf and Green Beans
Meal 6: 48g Protein

Supplements: Whey Protein, Multi-Vit, Creatine Post Workout, Fish Oil, & vit-d


Exercise Log:
Arms

3x10 Straight Bar Curls 95lbs
3X10 Dumbell Curls 40lbs
3x10 Machine Curls 80lbs
3x10 Tricep Extension 85lbs
3x10 Skull Crushers 75lbs

Cardio 20 min hard running.

[spectrum311]

Today's Nutrition:
Meal 1: Missed (Two days in a row now, need to get something quick)
Meal 2: Yogart & String Cheese
Meal 3: Grilled Chicken, Broccoli, and large lettuce salad w/ ff Italian
Meal 4: Pre-workout 24g Protein
Meal 5: Southwest Chicken (low Carb) and Celery
Meal 6: 48g Protein

Supplements: Whey Protein, Multi-Vit, Creatine Post Workout, Fish Oil, & vit-d


Exercise Log:
Shoulders

3x10 Dumbell Press 60lbs
3X10 Barbell Press 115lbs
3x10 Side Lateral Raise 25lbs
3x10 Dumbell Shrugs 80lbs

Cardio 10 min hard running.

[spectrum311]

Been tough not looking at the scale everyday (like I use too) but will check weight every Sunday (7days) to see how I am on track there.

[spectrum311]

Today's Nutrition:
Meal 1: Orange Juice & Cottage Cheese
Meal 2: Skipped
Meal 3: Sushi
Meal 4: Pre-workout 24g Protein
Meal 5: Turkey Salad
Meal 6: 48g Protein

Supplements: Whey Protein, Multi-Vit, Creatine Post Workout, Fish Oil, & vit-d


Exercise Log:
Back

3x10 Lat Pull 160lbs
3X10 Cable Row 155lbs
3x10 Dumbbell Row25lbs


Cardio 15 min hard running.

[spectrum311]

Today's Nutrition:
Meal 1: Skipped again
Meal 2: Yogart & Cheese
Meal 3: Soup
Meal 4: Pre-workout 24g Protein
Meal 5: Pork Loin, Peas, small amount of noodles
Meal 6: 48g Protein

Supplements: Whey Protein, Multi-Vit, Creatine Post Workout, Fish Oil, & vit-d


Exercise Log:
Chest

3x10 Bench Press 200lbs
3X10 Incline Press 175lbs
3x10 Decline Press 175lbs


Cardio 20 min hard running.

[spectrum311]

Kept on the plan thru the weekend - mission accomplished week 1 for me.

Weighed in for the first time today and I am down 11 pounds!

[carmineb]

WoW 11 pounds!! keep it up

[spectrum311]

WoW 11 pounds!! keep it up

Thanks! You too, checked out your log and great that you already lost that much weight.

[spectrum311]

Same Plan as the last Monday will follow this for the next few weeks if it continues to work. Already can tell a big difference in the belly which felt was bloated. Tired and Hungry

[spectrum311]

Today's Nutrition:
Meal 1: 1 cup Cottage Cheese & OJ
Meal 2: Yogart & Cheese
Meal 3: Spicy grilled chicken, broccoli, small salad w/ ff french
Meal 4: Pre-workout 24g Protein
Meal 5: Steak Soup
Meal 6: 48g Protein

Supplements: Whey Protein, Multi-Vit, Creatine Post Workout, Fish Oil, & vit-d


Exercise Log:
Chest
3x10 Bench Press 200lbs
3X10 Incline Press 175lbs
3x10 Decline Press 175lbs

Shoulders
3x10 Dumbbell Press 60lbs
2x10 Side Laterals 30lbs

Triceps
3x10 Lying Tricep Ext 95lbs
2x10 Cable Pull down 80lbs


Cardio 1.25 miles 8:56 min (fastest I've run in a very long time)

[spectrum311]

Ate way to much over the weekend and gained little less than half the weight back that had previously lost. Hard when you are traveling and all that good restaurant food is staring at you. Diet the last two days though have followed my previous week.

[ParadiseCup]

less than 3 weeks to go, where you at ?