2011 ScottyDoc's famous FINAFLEX sponsored Hallow-Lean / 16wk SHREDDDD!!!

[ScottyDoc]

SPONSORED... 16 week pre-contest diet, supplementation & exercise log:
Start Date: 07-11-2011
Sponsored Trial: by... Albert Scott, D.C.


Supplements:
Weeks 1 - 8 using FINAFLEX * 1-ANDRO (2 capsules three x’s day for 8 wks)
Weeks 1 - 24 using FINAFLEX * PCT REV. Black (1 capsule two x’s day for 16 wks)
Weeks 1 - 16 using FINAFLEX * ALC+CLA (2 pills three x’s day for 16 wks)
Weeks 8 - 16 using FINAFLEX * EPI-V (2 capsules three x’s day for 8 wks)
Weeks 10 - 16 using FINAFLEX * PRO XANTHINE (1 capsule twice x’s day for 6 wks)
Weeks 10 - 16 using FINAFLEX * N.O. IGNITE (1-2 scoops per day pre workout for 6 wks)
Weeks 16 - 22 using FINAFLEX * PURE TEST (2 capsules three x's day for 6 wks)


My diet pretty much stays the same day to day (6 meals per day), I personally find it easier that way and it allows me to cook/prepare my meals way in advance. I will be posting daily on my diet, muscles worked, exercises performed & cardiovascular exercises and times, as well as explain any change in above mentioned supplementation &/or dosages if necessary. I will give weekly progress reports, which will include pictures & below measurements:


Starting Stats:
Height - 74 in.
Bodyweight - 251 lbs
Lean Body Mass - 200 lbs
Fat Mass - 51 lbs
Body Fat % - 20.3%


Measurements: (taken non-flexed)
Neck - 16.25"
Shoulders - 54.5"
Chest - 46.5"
Abdomen - 44"
Waist - 42.5"
Hips - 46.5"
Bicep (R) - 15.25"
Thigh (R) - 23"
Calfs (R) - 17.25"


My goal is to add 1-3 Lbs lean body mass while dropping down to below 5% body fat. I am not 100% sure what I am going to do for Halloween, but it is looking pretty good that I will attempt THOR if everything goes as planned, I am sick and tired of painting my whole body, etc, so no GREEN LANTERN, as cool as that may be! Anyway, if I can end this below 5% body fat and still around 210 Lbs, that will be the biggest I have ever been while still being very lean, personally, I want to beat my record of 4.6% body fat, which is how lean I was when I did SILVER SURFER in 2008, we shall see!


Well guys, you know me from the last time I did this, when I set this MACHINE in motion, there is no stopping me! How lean will I actually get? How much muscle will I lose or gain? I don’t know, but I won’t stop fighting to get in the best shape as possible until it is over, when does it end, October 31st my friends... HALLOW-LEAN!!! Hehe-Haha (Evil Laugh)

Check out this Fat-A$$


Look... I've got a KEG!

[thebigt]

good luck, al!!!

[ScottyDoc]

Day 1: 07-11-2011


Today Workout: HEAVY Legs


Exercise 1: Leg Press
Set 1 - 2 plates each side for 25 reps
Set 2 - 4 plates each side for 20 reps
Set 3 - 6 plates each side for 20 reps
Set 4 - 8 plates each side for 15 reps
Set 5 - 10 plates each side for 12 reps
Set 6 - 12 plates each side for 10 reps
Set 7 - 13 plates each side for 13 reps (filmed for MrKleen... see @ bottom of post)
Set 8 - 14 plates each side for 10 reps


Exercise 2: Calf raises on Hack-Squat machine
Set 1 - 4 plates on each side for 20 reps (toes in)
Set 2 - 4 plates on each side for 20 reps (toes out)
Set 3 - 4 plates on each side for 17 reps (toes in)
Set 4 - 4 plates on each side for 14 reps (toes out)
Set 5 - 3 plates on each side for 22 reps (toes straight)


The workout took about 45 mins. I then spent 30 minutes in the Sauna, I never do cardio on leg days, I want those suckers to GROW!!!


Diet:
Meal 1 - 6 egg whites/1yoke & 3/4 cup of oatmeal
Meal 2 - 2 scoops Protein powder with water (post workout)
Meal 3 - 2 cans tuna & 1 can of spinach
Meal 4 - 8oz. Baked Chicken & 1 can of cut green beans
Meal 5 - 8oz. Baked Chicken & 1 can of cut green beans
Meal 6 - 2 scoops Protein powder with water (pre-sleep)
All through the day completed 2 gallons water

[ScottyDoc]

good luck, al!!!

Thanks Bro, I started yesterday and have everything in order, it is just with work being so busy here at the office it was really hard to have some time to really type it all out and stuff! I'm going to get my wife to do my body measurements this time around, I'll show her how and where, not at the same gym where my trainer buddy did it all, but my new gym has the same body fat testing equipment as I used last time and as long as I get the same guy, who has been training for like 20yrs to continuously take my body fat measurements, I feel good about the accuracy! I am in it to WIN it Bro!!!

[ScottyDoc]

Day 2: 07-12-2011


Today I worked my shoulders, trapezius, & abdominal muscles


Exercise 1: db shoulder presses: (1st 2 sets = warm-up)
Set 1 - 35 lbs for 20 reps
Set 2 - 45 lbs for 20 reps
Set 3 - 55 lbs for 15 reps
Set 4 - 65 lbs for 12 reps
Set 5 - 75 lbs for 10 reps< immediately followed by 55 lbs for 6 reps


Exercise 2: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 15 reps lateral superset with 25 lbs for 15 reps rear
Set 2 - 25 lbs for 15 reps rear superset with 20 lbs for 10 lateral
Set 3 - 20 lbs for 15 reps lateral superset with 25 lbs for 12 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 10 lateral


Exercise 3: Nautilus Shoulder press machine
Set 1 - 80 lbs for 20 reps
Set 2 - 90 lbs for 12 reps
Set 3 - 80 lbs for 18 reps


Exercise 4: db trap raises (up & back, one motion, not a roll)
Set 1 - 80 lbs for 25 reps
Set 2 - 90 lbs for 20 reps
Set 3 - 100 lbs for 17 reps
Set 4 - 90 lbs for 18 reps


Exercise 5: Abdominal & Oblique
OK, the best way to explain this is just type it out... I did 3 giant sets. A set starts with reverse ax chops on the cables both sides, then ax chops on the cables both sides (all for 25 reps each direction) then I get on the floor/mat and do bicycles til I absolutely cannot do anymore (I don’t count) then I end with my shoulders off the ground abs flexed and do swim kicks for as long as I possibly can... that is 1 set, I did three of those no break between the exercises, only a 1min break between sets.


The workout took about 1 hour & 15 mins, I intended to do cardio, but due to a business conversation in the gym, I ran out of time and NO CARDIO I am going to get to the gym even earlier tomorrow morning to make sure nothing can stop me from skipping cardio, this fat is not gonna lose itself!


Diet:
Meal 1 - 6 egg whites/1yoke & 3/4 cup of oatmeal
Meal 2 - 2 scoops Protein powder with water (post workout)
Meal 3 - 2 cans tuna & 1 can of spinach
Meal 4 - 8oz. Baked Chicken & 1 can of cut green beans
Meal 5 - 8oz. Baked Chicken & 1 can of cut green beans
Meal 6 - 2 scoops Protein powder with water (pre-sleep)
All through the day completed 2.5 gallons water

[JudoJosh]

Im in for the transformation!!!

[musclerican]

Nice doc I'm sub sorry I was late didn't read the log, im in all the way third time riding this train lol this time can you keep it and not the 6 pack of beer you become fatty lol you know what they say, third time is a charm let's do this

[Onlychevy6]

I am in for this one.

[ScottyDoc]

Nice doc I'm sub sorry I was late didn't read the log, im in all the way third time riding this train lol this time can you keep it and not the 6 pack of beer you become fatty lol you know what they third time is a charm

I hope "THEY" are right, I mean the first time I did it for SILVER SURFER I swore I'd never get fat again and it took 2 yrs before I let myself get above 12%, but when I did... I did! Now last time, I can honestly say I went from fat to ripped in 12 wks and back to fat within about 8 wks, so all for NOTHING!!! This year, it is way less about the costume as it is about me, the costume is just a kick-a$$ excuse to motivate myself! This year I hold it, I mean not crazy like down where I want to get to (below 5%), but if I can just maintain between 6-8%, that is where I feel both healthy, light, strong, fit, you name it, I feel like a human was made to feel and that is the honest truth, for my body anyway! Thanks Bro, I promise to make all that follow proud and hope to motivate everyone as much as Chris - MrKleen, DreamWeaver "Old Fugger" - Doug, & Rosie Chee Scott for their incredible and inspiring threads, and all my other friends here on AnabolicMinds!

My Kombat against FAT will only end one way...



FLAWLESS VICTORY!

[musclerican]

Fishing him, transformality new finisher lol

[ScottyDoc]

Fishing him, transformality new finisher lol

I like that... TRANSFORMALITY! Sweet!

[DreamWeaver]

this looks familiar, guys don't doubt this guy for a second I've seen what he can do...

[biglifter85]

Lets go Scotty!! I am in for the epic transformation to follow! Nice touch on the YouTube video for the leg press.

[mattrag]

I'm in~ Looks good.

You going to do any carb loading? Your diet only has one meal of 3/4 cups oats~ I'd be dead without some type of carbing up lol

[cham]

You planning to do leg press, hack squat, deadlift, calve raises, and squat barefooted yet?

[Milas]

Sorry Al, the leg press was not deep enough

P.S., I did not receive the 5 bottles of 1-Andro...

[lukehayd]

In for this one! Let's see what the old man can do! Lol!

[oufinny]

I am in, your stim tolerance is retarded, that is all I can say. This coming from a stim junkie in training no less.

[FABman]

I'm in and hoping for some inspiration to get me "lean and mean". lol

[thetinyguy]

Hell yeah man MK!! Awesome workouts too my friend. In for this transformation!