12 wk pre-contest transformation

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  1. Awsome mate! Lovin it. Look at your face bruv! faaantastic!



    Go hardcore with the carb cycles and detox now dude.



  2. John
    Quick question what do you mean by detox now??
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  3. Quote Originally Posted by scope75 View Post
    John
    Quick question what do you mean by detox now??
    Well if you use detox supplements it will stimulate the liver to matabolise fat and open up the fat storage containing toxins, so it may make him feel a bit ill, and cause strange sensations arround his body together with hot flushes and probably along with an irritated bowel.

  4. Quote Originally Posted by JohnBrinks View Post
    Well if you use detox supplements it will stimulate the liver to matabolise fat and open up the fat storage containing toxins, so it may make him feel a bit ill, and cause strange sensations arround his body together with hot flushes and probably along with an irritated bowel.
    ???????? SAY WHAT

  5. John is right... I have been having some serious... I mean serious gas and gas related cramps! I am taking a detox product along with some digestions enzymes and pro-biotics to restore my normal flora (good bacteria for digestion). It is getting better now that it has been a few days, feeling much better and almost back to normal, but man can I ever see a difference, can't wait to post my next set of picts, taking them tomorrow as well as meeting with my trainer to get my measurements!

    Manbeast, yeah, LoL, I did get a little camera happy, couldn't help myself, was just in one of those moods and was excited by my progress, even more excited with the carb-cycling though, seeing huge progress... almost morning to morning progress in the mirror if you ask me, just eager to see my measurements, kind of scared that they are happening so fast that I might be shedding some muscle with the fat, hard to tell with my lifting because with 3 days straight of no carbs, my energy is low...low...low! Strength is maintaining for now, but from the way I'm feeling, I won't be surprised if it starts to drop a little bit, but I knew somewhere along the way I would have to sacrifice a little muscle in order to get as lean as I am trying to get!

    Thank you all for following along and giving me the motivation I need, these next few weeks, 19 days and counting are gonna be crazy hard!

    Oh, so my next set of update picts will be tomorrow, after that I am shaving my body down again, does anyone have anything in particular you want me to hold up, a particular FinaFlex product, wanna make sure I keep proving real-time photos here! Also, I have changed what I am doing for Halloween, the make-up artist here in ATL that I use to paint me wants $500 to paint me as an AVATAR, but is only gonna charge me $250 to paint me all black with a white spider on my chest... That's right Gentlemen... I'm going as VENOM. I got the white contacts, she'll paint white all around my eyes and up into my head, which I am going to have to shave again, was hoping to avoid that, but if I'm going for it, then I'm in it to win it!!! Gonna get my nails done acrylic long, black and sharpened at the ends, and finally I'm going to put a bunch of vampire fangs on most of my front teeth to have that winning VENOM smile, the rest she will have to paint on from ear to ear!
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  6. Day 68: 10-08-2010

    Today I worked my legs light.
    Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
    Set 1 - 290 lbs for 30 reps - aB
    Set 2 - 240 lbs for 25 reps - aD
    Set 3 - 290 lbs for 30 reps - aB
    Set 4 - 240 lbs for 25 reps - aD
    Set 5 - 290 lbs for 30 reps - aB
    Set 6 - 240 lbs for 25 reps - aD
    Exercise 2: Leg Curls
    Set 1 - 100 lbs each leg for 15 reps
    Set 2 - 110 lbs each leg for 12 reps
    Set 3 - 120 lbs each leg for 10 reps
    Set 4 - 130 lbs each leg for 10 reps
    Exercise 3: Leg Extensions
    Set 1 - 190 lbs for 15 reps (toes in)
    Set 2 - 190 lbs for 15 reps (toes out)
    Set 3 - 210 lbs for 12 reps (toes in)
    Set 4 - 210 lbs for 12 reps (toes out)
    Set 5 - 230 lbs for 10 reps (toes in)
    Set 6 - 230 lbs for 10 reps (toes out)
    Exercise 4: Nautilus Leg Kick Backs (glutes)
    Set 1 - 190 lbs each leg for 15 reps
    Set 2 - 190 lbs each leg for 15 reps
    Set 3 - 190 lbs each leg for 15 reps

    The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 cans of light tuna in water & 1.5 cup raw brocoli
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water

  7. Day 69 & 70

    Day 69: 10-09-2010

    Today I worked my biceps, triceps, forearms
    Exercise 1: wide grip free weight curls
    Set 1 - 65 lbs for 15 reps
    Set 2 - 75 lbs for 15 reps
    Set 3 - 85 lbs for 12 reps
    Set 4 - 95 lbs for 10 reps
    Set 5 - 95 lbs for 8 reps
    Exercise 2: Hammer DB curls
    Set 1 - 45 lbs for 15 reps
    Set 2 - 45 lbs for 12 reps
    Set 3 - 35 lbs for 12 reps
    Set 4 - 35 lbs for 10 reps
    Exercise 3: Machine preacher curls
    Set 1 - 70 lbs for 12 reps each arm
    Set 2 - 80 lbs for 10 reps each arm
    Set 3 - 80 lbs for 9 reps each arm
    Set 4 - 70 lbs for 10 reps each arm
    Exercise 4: Tricep nose breakers
    Set 1 - 75 lbs for 20 reps
    Set 2 - 85 lbs for 15 reps
    Set 3 - 95 lbs for 12 reps
    Set 4 - 115 lbs for 10 reps
    Set 5 - 115 lbs for 10 reps
    Set 6 - 115 lbs for 10 reps
    Exercise 5: Rope & Cable tricep press downs
    Set 1 - 75 lbs for 13 reps
    Set 2 - 75 lbs for 10 reps
    Set 3 - 65 lbs for 10 reps
    Set 4 - 65 lbs for 10 reps
    Exercise 6: Single arm cable tricep extensions
    Set 1 - 40 lbs for 12 reps
    Set 2 - 40 lbs for 12 reps
    Set 3 - 40 lbs for 10 reps
    Set 4 - 40 lbs for 8 reps
    Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
    Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
    Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
    Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
    Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps

    The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 cans of light tuna in water & 1.5 cup raw brocoli
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water

    Day 70: 10-10-2010
    Rest Day (carb-day)

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal
    Meal 3 - 8 oz. grilled chicken with 2 cups steamed broccoli
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 cans of light tuna in water & 2 cup raw spinach
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water

  8. Day 71: 10-11-2010

    Today I worked my legs heavy.
    Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
    Set 1 - 250 lbs for 30 reps - aB
    Set 2 - 205 lbs for 25 reps - aD
    Set 3 - 250 lbs for 30 reps - aB
    Set 4 - 205 lbs for 25 reps - aD
    Set 5 - 250 lbs for 30 reps - aB
    Set 6 - 205 lbs for 25 reps - aD
    Exercise 2: Leg Press
    Set 1 - 4 plates on each side for 20 reps
    Set 2 - 6 plates on each side for 20 reps
    Set 3 - 8 plates on each side for 15 reps
    Set 4 - 10 plates on each side for 10 reps
    Set 5 - 12 plates on each side for 10 reps
    Set 6 - 13 plates on each side for 10 reps
    Set 7 - 13 plates on each side for 10 reps
    Set 8 - 10 plates on each side for 12 reps
    Set 9 - 8 plates on each side for 15 reps
    Exercise 3: 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 - 5 plates on each side for 15 reps (toes in)
    Set 4 - 5 plates on each side for 13 reps (toes out)
    Set 5 - 6 plates on each side for 10 reps (toes in)
    Set 6 - 6 plates on each side for 9 reps (toes out)

    The workout took about 55 mins. No cardio!

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 2 cans of light tuna in water with 1 can of spinach
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 8oz. grilled chicken & 2 cups raw brocoli
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water

  9. Scotty and John what products do you guys recommend for the detox, digestive, and pro-biotics supps??
    I've been running on very low carbs for the past 1.5-2 months (I'm super carb sensitive) and the last 2-3 weeks I've had crazy gas, so I think a detox is needed big time!!

  10. Quote Originally Posted by scope75 View Post
    Scotty and John what products do you guys recommend for the detox, digestive, and pro-biotics supps??
    I've been running on very low carbs for the past 1.5-2 months (I'm super carb sensitive) and the last 2-3 weeks I've had crazy gas, so I think a detox is needed big time!!
    I'm in no way claiming to be an expert here, I detox all the time and "NOW" puts out a quality product for a reasonable price as far as detoxing is concerned. Pro-biotics and digestive enzymes are new to me, I started taking them because just like you, I am very carb sensitive and without carbs and fats in my diet, I gas up big-time.

    Just 2 nights ago, I switched up my 2 cans of tuna with 12 hard boiled egg whites, no yolks mixed in with my can of spinach, and OMG... My wife left and went and stayed with friend that night and threatened that if this diet "Bull-****" as she puts it doesn't end soon, she's leaving me... LOL! Obviously she is not really going to leave me, but it really was that bad, not room clearing, I'm talking entire 3 bedroom apt. clearing with no amount of spray, candles, open doors & windows helping. We are talking like one of those stink bombs you might have or a friend might have set off in high school kind of bad and like rapid firing them 1 every 5-10 mins, and not the kind of gas you can just hold in, the kind that hurt to hold in so you just let them fly!

    Anyway, can't really tell you exactly how much the pro-biotics and digestive enzymes are helping (also NOW products), but the cleanse is really kicking in, I pretty much have to take a bowel movement within 1hr of every hard meal, as in non protein shake meal and I'm guessing because of that and there not being much in there to actually stink, my gas has lightened up a lot. I know it might have seemed like TMI, but that's just me, LOL, good luck with it!

  11. SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Todays Date: 10-12-2010 (End of week 10)

    10th & 11th weeks weight / measurements / stats update (comparison)

    10th week Stats: 11th week Stats:
    Height - 74 in. Height - 74 in.
    Bodyweight - 219 lbs Bodyweight - 213 lbs
    Lean Body Mass - 199.0 lbs Lean Body Mass - 196.0 lbs
    Fat Mass - 20.0 lbs Fat Mass - 17.0 lbs
    Body Fat % - 9.2% Body Fat % - 7.8%

    Measurements: (taken non-flexed) Measurements: (taken non-flexed)
    Neck - 15.8 in. Neck - 15.3 in.
    Shoulders - 52.8 in. Shoulders - 52.0 in.
    Chest - 44.0 in. Chest - 44.0 in.
    Abdomen - 37.5 in. Abdomen - 36.0 in.
    Waist - 36.3 in. Waist - 35.8 in.
    Hips - 43.0 in. Hips - 41.8 in.
    Bicep (R) - 14.25 Bicep (R) - 14.5
    Thigh (R) - 22.75 Thigh (R) - 23.00
    Calfs (R) - 16.0 Calfs (R) - 16.0

    OK, now we are cooking with GAS! This is what Im talking about!!! Anyway, not completely pleased with the muscle loss, but when I spoke to my trainer (very experienced) he said that once you get to a certain point you have to sacrifice muscle in order to lose fat, but should never be more than half, as in keep it to a 1:1 ratio. I am willing to lose 1 lb of muscle for every lb of fat to achieve my goal! Let me see... I would have to lose 9, maybe 10lbs more at most, which half would be muscle and half would be fat.. Im willing to lose 4-5 lbs of muscle from here to get in the 4% range.

    What I am shooting for in my head is losing 13lbs & getting down to 202 lbs bodyweight, 193 lbs lean body mass, with 9 lbs of fat @ approx. 4.8% body fat. Not the 1:1 fat:muscle loss ratio, but Im going to see about adding even yet another protein shake to my diet, already added a tspn of coconut oil to my pre-workout meal. Well... Wish me luck, I got 17 days left and counting!!!!




  12. Day 72: 10-12-2010

    Today I worked my shoulder.
    Exercise 1: Cable lateral delts (crossover)
    Set 1 - 30 lbs for 20 reps
    Set 2 - 30 lbs for 18 reps
    Set 3 - 30 lbs for 15 reps
    Set 4 - 30 lbs for 15 reps
    Exercise 2: Cable rear delts (crossover)
    Set 1 - 45 lbs for 20 reps
    Set 2 - 50 lbs for 20 reps
    Set 3 - 55 lbs for 20 reps
    Set 4 - 55 lbs for 20 reps
    Exercise 3: db shoulder presses: (1st 3 sets = warm-up)
    Set 1 - 40 lbs for 20 reps
    Set 2 - 50 lbs for 20 reps
    Set 3 - 60 lbs for 15 reps
    Set 4 - 70 lbs for 10 reps
    Set 5 - 80 lbs for 10 reps
    Set 6 - 80 lbs for 10 reps
    Set 7 - 80 lbs for 12 reps (with spotter assistance/failure)
    Exercise 4: Nautilus Shoulder press machine
    Set 1 - 100 lbs for 20 reps
    Set 2 - 140 lbs for 12 reps
    Set 3 - 180 lbs for 8 reps, immediately followed by 120lbs for 8 reps.
    Exercise 5: Superset lateral with rear deltoid flies/raises
    Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 20 reps rear
    Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
    Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 15 rear
    Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 12 lateral

    The workout took about 50 mins, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & water & 1 tspn of coconut oil
    Meal 2 - 2 scoops Finaflex Whey Max & water(post-workout)
    Meal 3 - 8 oz. Grilled Chicken with 2 cups green beans
    Meal 4 - 2 scoops Finaflex Whey Max & water
    Meal 5 - 12 egg whites, no yolks with 1 can of spniach
    Meal 6 - 2 scoops Finaflex Whey Max & water
    Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water

  13. Day 73: 10-13-2010

    Today I worked my back muscles & Calves.
    Exercise 1: Lat pull downs (wide grip & close grip)
    Set 1 - 120 lbs (wide grip) for 20 reps (warm-up)
    Set 2 - 160 lbs (wide grip) for 15 reps (warm-up)
    Set 3 - Bodyweight wide grip (overhand) pull-ups for 12 reps
    Set 4 - Bodyweight close grip (underhand) pull-ups for 10 reps
    Set 5 - 2 Bodyweight wide grip (overhand) pull-ups for 9 reps
    Set 6 - Bodyweight close grip (underhand) pull-ups for 8 reps
    Set 7 - 200 lbs (wide grip) for 11 reps, immediately followed by 160 lbs for 8 reps (failure)
    Set 8 - 140 lbs (close grip) for 12 reps, immediately followed by 110 lbs for 7 reps (failure)
    Exercise 3: T-Bar rows wide grip (plate loaded)
    Set 1 - 3 plates for 12 reps
    Set 2 - 3 plates for 11 reps
    Set 3 - 3 plates for 10 reps
    Exercise 4: Dumbbell rows
    Set 1 - 100lb dumbell for 10 reps each arm
    Set 2 - 110lb dumbell for 10 reps each arm
    Set 3 - 115lb dumbell for 10 reps each arm
    Exercise 5: Wide grip seated machine Rows
    Set 1 - 140 lbs for 15 reps
    Set 2 - 140 lbs for 13 reps
    Set 3 - 140 lbs for 10 reps
    Exercise 6: Seated Calf raises (plate loaded)
    Set 1 - 3 plates for 20 reps
    Set 2 - 4 plates for 15 reps
    Set 3 - 5 plates for 15 reps
    Set 4 - 5 plates for 12 reps
    Set 5 - 5 plates for 10 reps, immediately followed by 4 plates for 8 reps, immediately followed by 3 plates for 8 reps

    The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water & 1 tspn of coconut oil
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8oz grilled chicken with 2 cups broccoli
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water

  14. Day 74: 10-14-2010

    Today I worked my chest.
    Exercise 1: Incline cable Pec flys (using incline bench)
    Set 1 - 30 lbs each side for 17 reps
    Set 2 - 35 lbs each side for 15 reps
    Set 3 - 35 lbs each side for 13 reps
    Set 4 - 30 lbs each side for 15 reps
    Exercise 2: Incline Nautilus Chest press
    Set 1 - 100 lbs for 20 reps
    Set 2 - 140 lbs for 20 reps
    Set 3 - 180 lbs for 15 reps
    Set 4 - 220 lbs for 11 reps
    Set 5 - 240 lbs for 9 reps
    Set 6 - 220 lbs for 10 reps
    Set 7 - 200 lbs for 13 reps
    Exercise 3: Decline Nautilus Chest press
    Set 1 - 100 lbs for 15 reps
    Set 2 - 120 lbs for 11 reps
    Set 3 - 120 lbs for 10 reps
    Set 4 - 100 lbs for 15 reps
    Exercise 4: Decline cable Pec flys (standing)
    Set 1 - 40 lbs each side for 20 reps
    Set 2 - 45 lbs each side for 20 reps
    Set 3 - 50 lbs each side for 20 reps
    Set 4 - 55 lbs each side for 20 reps
    Exercise 5: Incline cable pec flys (standing)
    Set 1 - 30 lbs on each side for 15 reps
    Set 2 - 30 lbs on each side for 15 reps
    Set 3 - 30 lbs on each side for 15 reps
    Set 4 - 30 lbs on each side for 15 reps

    The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

    * Today is carb day, completing my 2nd carb-cycle *
    Diet:
    Meal - 1 - 2 scoops WheyMax protein powder & water & 1 cup oatmeal (pre-workout)
    Meal - 2 - 2 scoops WheyMax protein powder & water (post-workout)
    Meal - 3 - 2 cans light tuna in water with 1 can spinach
    Meal - 4 - Oh Yeah Protein Bar
    Meal - 5 - 8oz. Grilled Chicken with 2 cups of steamed broccoli
    Meal - 6 - Oh Yeah Protein Bar
    Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)
    All through the day completed 2.0 gallons water

  15. great freakin work man!

    looking cut!
    For me, the action IS the juice.

  16. Quote Originally Posted by ScottyDoc View Post
    I'm in no way claiming to be an expert here, I detox all the time and "NOW" puts out a quality product for a reasonable price as far as detoxing is concerned. Pro-biotics and digestive enzymes are new to me, I started taking them because just like you, I am very carb sensitive and without carbs and fats in my diet, I gas up big-time.

    Just 2 nights ago, I switched up my 2 cans of tuna with 12 hard boiled egg whites, no yolks mixed in with my can of spinach, and OMG... My wife left and went and stayed with friend that night and threatened that if this diet "Bull-****" as she puts it doesn't end soon, she's leaving me... LOL! Obviously she is not really going to leave me, but it really was that bad, not room clearing, I'm talking entire 3 bedroom apt. clearing with no amount of spray, candles, open doors & windows helping. We are talking like one of those stink bombs you might have or a friend might have set off in high school kind of bad and like rapid firing them 1 every 5-10 mins, and not the kind of gas you can just hold in, the kind that hurt to hold in so you just let them fly!

    Anyway, can't really tell you exactly how much the pro-biotics and digestive enzymes are helping (also NOW products), but the cleanse is really kicking in, I pretty much have to take a bowel movement within 1hr of every hard meal, as in non protein shake meal and I'm guessing because of that and there not being much in there to actually stink, my gas has lightened up a lot. I know it might have seemed like TMI, but that's just me, LOL, good luck with it!
    Lol!!
    That's the kinda gas I have too. Eggs and spinach is what really gets it kicking also.
    I've been taking the digestive enzymes guess I need to pick up some pro-biotics too.

  17. Awesome progress in 11 weeks!

  18. Quote Originally Posted by warsteiner View Post
    Awesome progress in 11 weeks!
    Thanks... I think those picts represented the end of week 10 / beginning of week 11. I only clarify because it is supposed to be a 12wk program/blog. I am going to stretch it out to 13wks, so I have 2 more weeks to go, I'm doing this for Halloween, that is my judgement day, wanna be shreddededed!!!!

  19. Dude I want you to win!

    Quote Originally Posted by scope75 View Post
    Scotty and John what products do you guys recommend for the detox, digestive, and pro-biotics supps??
    I've been running on very low carbs for the past 1.5-2 months (I'm super carb sensitive) and the last 2-3 weeks I've had crazy gas, so I think a detox is needed big time!!
    A seriouse carb cycle and Detox together can make you feel like this lol. but you only did it to yourslef when you put all the fat on in the first place.

    If youve got crazy gas it sounds like a light detox has already started from the low carbing. But carbohydrate is needed for fat burning so dont go too low. Have at least one cheat meal a week.

    Youl need plenty of vitamin C and water as the base of a detox.

    carrot juice ( save the fibre to add to lunch ).
    Olive oil.
    Lemon and Lime juice in the water - VitC, enzymes and liver stumulation.

    Dandelion root ( or extract ) - Liver and kidneys*
    Nettle root ( or extract ) - Liver and kidney (particularly kindey*)
    Ginger root ( or extract )
    Ruhbarb root ( or extract )
    Fennel seed or root ( extract )
    Echinacea ( immune boosting for ellimination )
    Euculyptus ( immune boosting for ellimination )
    Black wallnut hull extract

    theres plenty more but these are the best natural ones it seems. Most of them come in tea form too.

    For super flushing fibre:
    Ispagol - aka psyllum husks, rooty veg and steamed brown rice.

    chuck a table sp of Ispagol in your last couple mouth fulls of tea and throw it down in one go because it will turn to jelly in a minute. At lunch.

    You can get a full spectrum digestive enzyme product in just about any health store, as far as specific detox enzymes, Im still to find out what those are and where to get some myself.

    A Probiotic Acidophilus supp with pectin will do it 1 billion active cultures or more to be safe. Dont drink it with a hot drink, and take it at the end of a meal or the stomack acid might kill it.

    Stay away from coffe, sugar, fat, alcohol and niccotone. 1/3 of the toxins will come out of your lungs, but not if youre clogining them up with tar or damaging them with niccotine. 1/3 comes out your rear, and the other 1/3 comes out your skin, so a regular sauna will help.

  20. [QUOTE=ScottyDoc;2613073]...the kind that hurt to hold in so you just let them fly!
    QUOTE]

    LMFAO dude thats hillariouse, and also terrible, your poor wife.

    I know what youre saying aswell, when I went on my carb cycle and detox, all I did was flipping think about my next meal and Id have to go to the toilet! Seriousley, even if I'd just been, Id think about a good protien meal for later and my bowles would move again!

  21. Day 75: 10-15-2010

    Today I worked my legs light.
    Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
    Set 1 - 290 lbs for 30 reps - aB
    Set 2 - 240 lbs for 25 reps - aD
    Set 3 - 290 lbs for 30 reps - aB
    Set 4 - 240 lbs for 25 reps - aD
    Set 5 - 290 lbs for 30 reps - aB
    Set 6 - 240 lbs for 25 reps - aD
    Exercise 2: Leg Curls
    Set 1 - 100 lbs each leg for 15 reps
    Set 2 - 110 lbs each leg for 12 reps
    Set 3 - 120 lbs each leg for 10 reps
    Set 4 - 130 lbs each leg for 10 reps
    Exercise 3: Leg Extensions
    Set 1 - 190 lbs for 15 reps (toes in)
    Set 2 - 190 lbs for 15 reps (toes out)
    Set 3 - 210 lbs for 15 reps (toes in)
    Set 4 - 210 lbs for 15 reps (toes out)
    Set 5 - 230 lbs for 12 reps (toes in)
    Set 6 - 230 lbs for 12 reps (toes out)
    Exercise 4: Nautilus Leg Kick Backs (glutes)
    Set 1 - 190 lbs each leg for 15 reps
    Set 2 - 190 lbs each leg for 15 reps
    Set 3 - 190 lbs each leg for 15 reps

    The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 cans of light tuna in water & 1.5 cup raw brocoli
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water

  22. Day 76 & 77

    Day 76: 10-16-2010

    Today I worked my biceps, triceps, forearms
    Exercise 1: Tricep nose breakers
    Set 1 - 75 lbs for 20 reps
    Set 2 - 85 lbs for 15 reps
    Set 3 - 95 lbs for 12 reps
    Set 4 - 115 lbs for 10 reps
    Set 5 - 115 lbs for 10 reps
    Set 6 - 115 lbs for 10 reps
    Exercise 2: Rope & Cable tricep press downs
    Set 1 - 75 lbs for 13 reps
    Set 2 - 75 lbs for 10 reps
    Set 3 - 65 lbs for 10 reps
    Set 4 - 65 lbs for 10 reps
    Exercise 3: Single arm cable tricep extensions
    Set 1 - 40 lbs for 12 reps
    Set 2 - 40 lbs for 12 reps
    Set 3 - 40 lbs for 10 reps
    Set 4 - 40 lbs for 8 reps
    Exercise 4: wide grip free weight curls
    Set 1 - 65 lbs for 15 reps
    Set 2 - 75 lbs for 15 reps
    Set 3 - 85 lbs for 12 reps
    Set 4 - 95 lbs for 10 reps
    Set 5 - 95 lbs for 8 reps
    Exercise 5: Hammer DB curls
    Set 1 - 45 lbs for 15 reps
    Set 2 - 45 lbs for 12 reps
    Set 3 - 35 lbs for 12 reps
    Set 4 - 35 lbs for 10 reps
    Exercise 6: Machine preacher curls
    Set 1 - 70 lbs for 12 reps each arm
    Set 2 - 80 lbs for 10 reps each arm
    Set 3 - 80 lbs for 9 reps each arm
    Set 4 - 70 lbs for 10 reps each arm
    Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
    Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
    Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
    Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
    Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps

    The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 cans of light tuna in water & 2 cups steamed broccoli
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water

    Day 77: 10-17-2010
    Rest Day

    * OK, so I discussed this with my diet-guru and he said it would not phase me in the least, that my body would plow right through it and it might even help me not lose so much mass so.......... I CHEATED MY ASS-OFF!!!

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water
    Meal 3 - 3 slices of a LG fully loaded everything on it Mellow Mushroom Pizza
    Meal 4 - 1 Mr. GoodBar (Hersheys)
    Meal 5 - 1 Lg Strawberry Milkshake & fried ice cream from Frontera Mexican Restraunt
    Meal 6 - 1 Bag of Red Hot Blues (spicy blue corn chips) with 1lb of shredded mozzarella cheese melted on top in layers in the oven (OH-so-good)
    Meal 7 - a whole pre-made package of snickerdoodle cookies, I baked and at them all!!!!

    All through the day completed 1.0 gallons water - I had full intentions of drinking all 2 gallons but with all that food, my stomach was killing me and I could not get it in, LOL!!! Look above and you can see about when I spoke with my diet-guru, once he said it wouldnt hurt me.... it was on, LOL!

  23. Day 78: 10-18-2010

    Today I worked my legs heavy.
    Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
    Set 1 - 250 lbs for 30 reps - aB
    Set 2 - 205 lbs for 25 reps - aD
    Set 3 - 250 lbs for 30 reps - aB
    Set 4 - 205 lbs for 25 reps - aD
    Set 5 - 250 lbs for 30 reps - aB
    Set 6 - 205 lbs for 25 reps - aD
    Exercise 2: Leg Press
    Set 1 - 2 plates on each side for 20 reps
    Set 2 - 4 plates on each side for 20 reps
    Set 3 - 6 plates on each side for 20 reps
    Set 4 - 8 plates on each side for 15 reps
    Set 5 - 10 plates on each side for 10 reps
    Set 6 - 12 plates on each side for 10 reps
    Set 7 - 13 plates on each side for 10 reps
    Set 8 - 13 plates on each side for 10 reps
    Set 9 - 13 plates on each side for 10 reps
    Set 10 - 10 plates on each side for 10 reps
    Set 11 - 10 plates on each side for 10 reps

    The workout took about 45 mins. No cardio!

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 2 scoops Finaflex Whey Max with water
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 scoops Finaflex Whey Max with water
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water

  24. SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Todays Date: 10-19-2010 (End of week 11)

    11th & 12th weeks weight / measurements / stats update (comparison)

    11th week Stats: 12th week Stats:
    Height - 74 in. Height - 74 in.
    Bodyweight - 213 lbs Bodyweight - 213 lbs
    Lean Body Mass - 196.0 lbs Lean Body Mass - 200.0 lbs
    Fat Mass - 17.0 lbs Fat Mass - 13.0 lbs
    Body Fat % - 7.8% Body Fat % - 6.3%

    Measurements: (taken non-flexed) Measurements: (taken non-flexed)
    Neck - 15.3 in. Neck - 15.5 in.
    Shoulders - 52.0 in. Shoulders - 52.0 in.
    Chest - 44.0 in. Chest - 44.8 in.
    Abdomen - 36.0 in. Abdomen - 36.0 in.
    Waist - 35.8 in. Waist - 35.0 in.
    Hips - 41.8 in. Hips - 41.0 in.
    Bicep (R) - 14.5 Bicep (R) - 14.25
    Thigh (R) - 23.0 Thigh (R) - 22.25
    Calfs (R) - 16.0 Calfs (R) - 16.0

    OK, so I guess this cheating my ass off I did two days ago, did me ok after all, I must admit, it sure was awesome when I was gorging it all in, but after and all the next day I was like.... OH-Man, what did I do, well diet-guru was right!!!
    Also, just wanted it to be noted that in order to get back into my normal carb-cycle mode, I will have to do 4 days of no carbs and a day of carbs in order for my carb day to fall on the day off Halloween costume contest like it should, I will also be only eating protein shakes for all 7 meals during those 4 days to guarantee I not taking in any unnecessary calories, carbs or fats. It is getting to the wire and my diet-guru is making me take my shirt off and checking me out every single day and telling me what to eat/what to add to my diet, so if any of this stuff from what I am saying begins to change, it is because I am listening to what he says on a day to day basis, & starting next week he is going to do the same with my workouts & cardio routines as well, so we shall see, coming to the end here guys, he still thinks I can make it to below 5% body and Im giving it my all, balls to the wall.... All or nothing!!!!




  25. Day 79: 10-19-2010

    Today I worked my shoulder.
    Exercise 1: Superset lateral with rear deltoid flies/raises
    Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 20 reps rear
    Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
    Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 15 rear
    Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 12 lateral
    Exercise 2: db shoulder presses: (1st 3 sets = warm-up)
    Set 1 - 40 lbs for 20 reps
    Set 2 - 50 lbs for 20 reps
    Set 3 - 60 lbs for 15 reps
    Set 4 - 70 lbs for 10 reps
    Set 5 - 80 lbs for 10 reps
    Set 6 - 80 lbs for 10 reps
    Set 7 - 80 lbs for 12 reps (with spotter assistance/failure)
    Exercise 3: Cable lateral delts (crossover)
    Set 1 - 30 lbs for 20 reps
    Set 2 - 30 lbs for 18 reps
    Set 3 - 30 lbs for 15 reps
    Set 4 - 30 lbs for 15 reps
    Exercise 4: Cable rear delts (crossover)
    Set 1 - 45 lbs for 20 reps
    Set 2 - 50 lbs for 20 reps
    Set 3 - 55 lbs for 20 reps
    Set 4 - 55 lbs for 20 reps
    Exercise 5: Nautilus Shoulder press machine
    Set 1 - 100 lbs for 20 reps
    Set 2 - 140 lbs for 12 reps
    Set 3 - 180 lbs for 8 reps, immediately followed by 120lbs for 8 reps.
    Exercise 6: Calves on Hack Squat Machine
    Set 1 - 4 plates on each side for 15 reps (toes in)
    Set 2 - 4 plates on each side for 15 reps (toes out)
    Set 3 - 5 plates on each side for 12 reps (toes in)
    Set 4 - 5 plates on each side for 10 reps (toes out)
    Set 5 - 6 plates on each side for 10 reps (toes in)
    Set 6 - 6 plates on each side for 9 reps (toes out)

    The workout took about 50 mins, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & water
    Meal 2 - 2 scoops Finaflex Whey Max & water(post-workout)
    Meal 3 - 2 scoops Finaflex Whey Max & water
    Meal 4 - 2 scoops Finaflex Whey Max & water
    Meal 5 - 2 scoops Finaflex Whey Max & water
    Meal 6 - 2 scoops Finaflex Whey Max & water
    Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water

  26. Day 80: 10-20-2010

    Today I worked my back muscles
    Exercise 1: Lat pull downs (wide grip & close grip)
    Set 1 - 120 lbs (wide grip) for 20 reps (warm-up)
    Set 2 - 160 lbs (wide grip) for 15 reps (warm-up)
    Set 3 - Bodyweight wide grip (overhand) pull-ups for 12 reps
    Set 4 - Bodyweight close grip (underhand) pull-ups for 10 reps
    Set 5 - 2 Bodyweight wide grip (overhand) pull-ups for 9 reps
    Set 6 - Bodyweight close grip (underhand) pull-ups for 8 reps
    Set 7 - 200 lbs (wide grip) for 11 reps, immediately followed by 160 lbs for 8 reps (failure)
    Set 8 - 140 lbs (close grip) for 12 reps, immediately followed by 110 lbs for 7 reps (failure)
    Exercise 3: Nautilus (plate loaded) pull downs (wide grip)
    Set 1 - 3 plates each side for 10 reps
    Set 2 - 2 & quarter plates each side for 10 reps
    Set 3 - 2 plates each side for 12 reps
    Exercise 4: Seated Nautilus plated loaded rows (close grip)
    Set 1 - 4 plates each side for 10 reps
    Set 2 - 3 & a quarter plates each side for 10 reps
    Set 3 - 3 plates each side for 12 reps
    Exercise 5: Wide grip seated machine Rows
    Set 1 - 140 lbs for 15 reps
    Set 2 - 140 lbs for 13 reps
    Set 3 - 140 lbs for 10 reps

    The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 2 scoops Finaflex Whey Max with water
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 scoops Finaflex Whey Max with water
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water

  27. its so awesome having watched you change so much for the better in such a relatively short time. it took you 3 months to repair 2 years of damage!

    sucks though i shoulda been doin my own transformation!

    but apparently i like burger king and cookies more than abs!
    For me, the action IS the juice.

  28. Quote Originally Posted by soontobbeast View Post
    its so awesome having watched you change so much for the better in such a relatively short time. it took you 3 months to repair 2 years of damage!

    sucks though i shoulda been doin my own transformation!

    but apparently i like burger king and cookies more than abs!
    I hear ya on that one, it isn't the easiest thing to do, but I can do it, you can do it, anyone who is willing to put in the time and effort can do it and it is never too late to start! I always do best when I set goals for myself, if I were you, I would make my goal to start shortly after the New Year & Holiday hoop-la and tell yourself you are gonna get in the best shape ever for Spring Break, or for Summer! You are gonna hit that pool area or beach & take your shirt off and listen to all the gasps! Do it Brotha!!!

  29. Day 81: 10-21-2010

    Today I worked my chest & Calves.
    Exercise 1: Decline cable Pec flys (standing)
    Set 1 - 35 lbs each side for 20 reps
    Set 2 - 40 lbs each side for 20 reps
    Set 3 - 45 lbs each side for 20 reps
    Set 4 - 50 lbs each side for 20 reps
    Exercise 2: Incline cable pec flys (standing)
    Set 1 - 30 lbs on each side for 15 reps
    Set 2 - 35 lbs on each side for 15 reps
    Set 3 - 40 lbs on each side for 15 reps
    Set 4 - 40 lbs on each side for 15 reps
    Exercise 3: Incline Nautilus Chest press
    Set 1 - 100 lbs for 20 reps
    Set 2 - 140 lbs for 20 reps
    Set 3 - 180 lbs for 15 reps
    Set 4 - 220 lbs for 11 reps
    Set 5 - 240 lbs for 9 reps
    Set 6 - 220 lbs for 10 reps
    Set 7 - 200 lbs for 13 reps
    Exercise 4: Decline Nautilus Chest press
    Set 1 - 100 lbs for 15 reps
    Set 2 - 120 lbs for 11 reps
    Set 3 - 120 lbs for 10 reps
    Set 4 - 100 lbs for 15 reps
    Exercise 5: Incline cable Pec flys (using incline bench)
    Set 1 - 30 lbs each side for 15 reps
    Set 2 - 35 lbs each side for 11 reps
    Set 3 - 35 lbs each side for 9 reps
    Set 4 - 30 lbs each side for 12 reps
    Exercise 6: Seated Calf raises (plate loaded)
    Set 1 - 4 plates for 15 reps
    Set 2 - 5 plates for 12 reps
    Set 3 - 5 plates for 10 reps
    Set 4 - 4 plates for 12 reps

    The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

    Diet:
    Meal - 1 - 2 scoops WheyMax protein powder & water (pre-workout)
    Meal - 2 - 2 scoops WheyMax protein powder & water (post-workout)
    Meal - 3 - Lean Body (pre-mixed) protein drink
    Meal - 4 - Syntha 6 (pre-mixed) protein drink
    Meal - 5 - 2 scoops WheyMax protein powder & water
    Meal - 6 - Lean Body (pre-mixed) protein drink
    Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)
    All through the day completed 2.0 gallons water

  30. Im still here bro. Remarkable progress! I can see the definition transpiring in your back now.. come check out my log if you havent!
    Suffer now.. and live like a champion later.
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