PaulB's Transformation Challenge

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  1. #1
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    PaulB's Transformation Challenge

    Hi everyone,

    I'm Paul from Salford near Manchester in the UK.

    I'm 5'7 & 200lbs. I am a former airport firefighter who had to medically retire 15 years ago after a back injury at work. I grew fat & lay & scared to do anything to aggravate my back. In 2007 I had a disc replaced & felt fantastic for 6 months, but the pain returned. I'm on a number of medications every day & still use a walking stick occaisonally.

    Last year I decided to sort my health out for good & lost 56lbs & started at the gym. I'm probably more healthy now than anythim in my life. I've put some muscle on & want to keep doing so whilst getting rid of the last of my gut.

    I'm using this contest to spur me on for the next phase of reclaiming my health.
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    Last edited by ParadiseCup; 04-18-2011 at 01:25 AM. Reason: add photos

  2. #2
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    PaulBrig's photos have been added
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    All posts are for entertainment and may contain fiction. Consult a doctor before using any medications.

  3. #3
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    You can do it man! Firefighters are strong guys

    Good luck with the back too looking forward to see the progress.

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    You sound pretty determined! i don't think you will let your back stand in the way of your health. So good luck!

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    Will be following, good lick!
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  6. #6
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    Day 1

    Calories today 3700 - bit too much fat, but will tweek the diet.

    Workout - Push

    Superset 5 sets of each
    Bench press
    Tricep pushdown

    Superset 5 sets of each
    Military shoulder press
    Leg press

    Superset 5 sets of each
    Squats
    Calf raises

    10 minutes on the rowing machine & 15 mins on the cross trainer.

    2 hours walking the dog!

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    Day 2

    Calories today 3800

    Workout - Push

    Supersets 5 times each
    Lat pulldown
    Dumbell Bicep curl

    Seated row
    Lunges

    Stiff legged deadlifts
    Shouldershrugs

    Cardio - 11 mins rowing (2000 metres) 10 mins HIT bike

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    Day 3

    Calories 3500

    Rest day today - just walking the dog for about 1 1/2 hours!

    Forgot to mention that I'm following the Kyle Leon Somanabolic Muscle Maximizer programme.

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    Day 4

    Calories 3500

    Workout - Push

    Supersets - 5 sets of each

    Incline bench press
    Tricep rope extension

    Rear delt dumbell fly
    Leg press

    Pec deck
    Skull crushers

    Cardio - 10 mins rowing, 20 min cycle

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    Day 5

    Rest day

    Calories 3600 - protein down a bit today, bank holiday here, eating has been all over the place.

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    Day 6

    Calories 3500

    Workout - Pull

    Supersets - 5 of each

    Lat pulldown
    E Z bar curls

    One arm dumbell rows
    One leg lunges

    Stiff legged deadlifts
    Preacher curls

    Cardio - 5 mins rowing, 20 mins cycle

  12. #12
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    your routine is so different and interesting... I am going to check into that system you are following. to get to know it better

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    Day 7 - was too busy to log on yesterday to update!

    Calories - not sure! Was OK till late afternoon when we had a BBQ with the neighbours, hard to keep track like that. But was clean food & no alcohol!

    Workout - Push

    Supersets - 5 sets of each

    Incline bench press
    Tricep rope extension

    Rear delt dumbell fly
    Leg press

    Pec deck
    Skull crushers

    Cardio - 20 min cycle , big long walk with the dog!

  14. #14
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    Quote Originally Posted by PaulBrig View Post
    Calories today 3700 - bit too much fat, but will tweek the diet.

    Workout - Push

    Superset 5 sets of each
    Bench press
    Tricep pushdown

    Superset 5 sets of each
    Military shoulder press
    Leg press

    Superset 5 sets of each
    Squats
    Calf raises

    10 minutes on the rowing machine & 15 mins on the cross trainer.

    2 hours walking the dog!
    Quote Originally Posted by PaulBrig View Post
    Day 7 - was too busy to log on yesterday to update!

    Calories - not sure! Was OK till late afternoon when we had a BBQ with the neighbours, hard to keep track like that. But was clean food & no alcohol!

    Workout - Push

    Supersets - 5 sets of each

    Incline bench press
    Tricep rope extension

    Rear delt dumbell fly
    Leg press

    Pec deck
    Skull crushers

    Cardio - 20 min cycle , big long walk with the dog!
    Excellent!

  15. #15
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    Day 8 yesterday was a rest day

    Day 9

    Calories - have struggled keeping track over the last 2 days following a long bank holiday weekend of BBQs etc. So not too sure what my calorie intake has been, but have tried to be good!


    Workout - Push

    Supersets 5 times each 10 reps each
    Lat pulldown
    Dumbell Bicep curl

    Seated row
    Leg press - I'm supposed to do hamstring curls here, but my gym doesn't have the machine, suggestions welcome!

    Stiff legged deadlifts
    Shouldershrugs

    Cardio - 15 minutes of cross trainer

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    Day 10

    Rest day today - 3500 calories

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    Day 11

    Rest day - 3500 calories

    Was supposed to go to the gym, but had to be interviewed for my own job due to redundancies. So felt pretty shitty so didn't work out.

  18. #18
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    Day 12 - yesterday - rest day

    Day 13

    Workout - Push

    Supersets - 5 sets of 10 reps each

    Incline bench press
    Tricep rope extension

    Rear delt dumbell fly
    Leg press

    Pec deck
    Skull crushers

    Cardio - 20 min cycle

    Need to sort my diet out, am not keeping track of my calories properly over the last few days & have run out of protein powder! My supplier has struggled to get it in due to the bank holidays we've had here (4 day off in the last 2 weeks).

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    Day 18

    Not been on here for a few days; have not really had chance to get to the gym & still have uncertainty over whether I will have a job or not! Bad times.


    Calories - no idea, but managed to buy more protein powder today.
    Workout - Pull

    Supersets - 5 of each

    Lat pulldown
    E Z bar curls

    One arm dumbell rows
    One leg lunges

    Stiff legged deadlifts
    Preacher curls

    Cardio - 12 mins rowing, 15 mins cycle, about 1.5 hours dog walking.

  20. #20
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    Day 20 - looks like I will now be unemployed, but will be starting my own business soon.

    Calories 3,600

    Cardio day, 1 mile run, 2000m row & 20 minute cycle

  21. #21
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    Day 21 - actually yesterday

    Calories today 3600

    Workout - Push

    Superset 5 sets of each, 10 reps per set
    Bench press
    Tricep pushdown

    Superset 5 sets of each
    Military shoulder press
    Leg press

    Superset 5 sets of each
    Squats
    Calf raises

    20 mins cycling, 1 hour dog walking!

  22. #22
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    Day 22

    Rest day. Approx 3700 calories. Have put 10 pounds on since starting, mainly muscle, though my pants are getting a bit tight. Will carry on bulking up on this programme before trying to lose the fat.

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    Day 24

    Calories - ?? a bit down today I think?

    Workout - Push

    Supersets 5 times each 10 reps each
    Lat pulldown
    Dumbell Bicep curl

    Seated row
    Legs

    Stiff legged deadlifts
    Shouldershrugs

    Cardio - 2000m row.

  24. #24
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    looking good.... I undersand the unemployment stuff, I am self employed and it is sometimes the same as unemployed....

  25. #25
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    On the down side, I've just been made redundant - lost my job - & I've not trained or eaten properly for a few days.

    On the up side, I start a 6 week course to train to become a Personal Trainer starting on Monday. The aim is to eventually be self employed working especially with people with long-term health conditions who need support around their health, diet and exercise.

    I'm also starting a children's birthday party business with a friend. Organising birthdays around bushcraft type activity - building dens, lighting fires, climbing trees etc.

  26. #26
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    good luck

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    make it happen....good work

  28. #28
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    Quote Originally Posted by PaulBrig View Post
    On the down side, I've just been made redundant - lost my job - & I've not trained or eaten properly for a few days.

    On the up side, I start a 6 week course to train to become a Personal Trainer starting on Monday. The aim is to eventually be self employed working especially with people with long-term health conditions who need support around their health, diet and exercise.

    I'm also starting a children's birthday party business with a friend. Organising birthdays around bushcraft type activity - building dens, lighting fires, climbing trees etc.
    One door closed and another opened! Cool
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

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    I've not logged in for a few days as I've been getting to grips with my course. It's pretty intense, but I'm getting there.

    Have started training to deliver spinning classes & my legs are killing me, also started running a bit, something I've not really done for years.

    My diets been nothing special this week, but I'm starting to cut from Monday. I've bulked up a fair bit now & as I'll be hitting various machines hard this week as part of my course, thought it was a good time to see what's under the fat.

    Will be looking to get to about 190 pounds, then try to stay there whilst carb-cycling to continue to build some muscle. I've redesigned my body completely over the last year, with losing the 56lbs last year, so now know what I'm moving towards.

  30. #30
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    OK, low carb diet is going fine, will be carbing up for 1 meal every fourth day. There's a machine at the gym that measures weight & bodt fat etc, so will track that over the next few weeks.

    Exercise on my course is starting to happen now. 45 minute spinning class this morning & going over a mock work out that I'm being assessed on, on Friday.

    Will be training to do boxercise classes and circuit training as well as spinning classes over the next few weeks. Going to try to slip in some more time in the gym when the course finishes at the end of each day as well.

    Just texted out to various people to see who might be interested in me starting a circuit class for them & got a good response, so am a happy bunny!

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