12 wk pre-contest transformation

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    12 wk pre-contest transformation


    12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Trial: by... Albert Scott

    Supplements:
    Weeks 1 - 6 using Finaflex 1-Andro (2 capsules twice per day for 6 wks)
    Weeks 1 - 12 using Finaflex PCT Revolutions (2 capsules per day for 12 wks)
    Weeks 1 - 12 using Finaflex’s ALC+CLA (2 pills three times per day for 6 wks)
    Weeks 1 - 12 using Finaflex Whey Max (2 scoops three times per day for 12 wks)
    Weeks 7 - 12 using Finaflex’s Epi-P (1 capsules twice per day for 6 wks)
    Weeks 7 - 12 using Finaflex’s Pro Xanthine 500-XT (1 capsule twice per day for 6 wks)
    Weeks 7 - 12 using Finaflex’s N.O. Ignite (1-2 scoops per day pre workout)

    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 - 237 lbs
    Lean Body Mass - 194.6 lbs
    Fat Mass - 42.4 lbs
    Body Fat % - 17.9%

    Measurements: (taken non-flexed)
    Neck - 16.5 in.
    Shoulders - 55.5 in.
    Chest - 46.8 in.
    Abdomen - 42.5 in.
    Waist - 40 in.
    Hips - 43.5 in.
    Bicep (R) - 15
    Thigh (R) - 22.75
    Calfs (R) - 16.1

    My goal is not to gain weight, but to maintain as much of the above measured (194.6 lbs) of lean body mass as possible while shedding as much the above measured (42.4 lbs) of fat as humanly possible. Diet & exercise alone will get me down to my desired bodyfat (4-5% BF), but if in doing so I lose a lot of muscle mass then my efforts will be in vain. Therefore, I am basing the success / failure of this trial on the end result of my lean body mass in proportion to my loss of body fat (ie. the more body fat I lose without sacrificing muscle the more successful & vice versa).

    http://i971.photobucket.com/albums/a.../AL-Day1-1.jpg

    http://i971.photobucket.com/albums/a.../AL-Day1-2.jpg

    http://i971.photobucket.com/albums/a.../AL-Day1-3.jpg

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    Day 1: 08-02-2010

    Today I worked my shoulders, trapezius, & gastroc muscles.
    Exercise 1: db shoulder presses: (1st 3 sets = warm-up)
    Set 1 - 30 lbs for 25 reps
    Set 2 - 40 lbs for 25 reps
    Set 3 - 50 lbs for 20 reps
    Set 4 - 60 lbs for 15 reps
    Set 5 - 70 lbs for 12 reps
    Set 6 - 80 lbs for 10 reps, immediately followed by 60 lbs for 10 reps, immediately followed by 40 lbs for 13 reps (failure)
    Exercise 2: Superset lateral with rear deltoid flies/raises
    Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 18 reps rear
    Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 15 lateral
    Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 14 rear
    Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 11 lateral
    Exercise 3: Nautilus Shoulder press machine
    Set 1 - 120 lbs for 20 reps
    Set 2 - 120 lbs for 18 reps
    Set 3 - 100 lbs for 21 reps
    Exercise 4: Cable lateral delts (crossover)
    Set 1 - 20 lbs for 20 reps
    Set 2 - 20 lbs for 17 reps
    Set 3 - 20 lbs for 15 reps
    Exercise 5: Cable rear delts (crossover)
    Set 1 - 40 lbs for 20 reps
    Set 2 - 45 lbs for 18 reps
    Set 3 - 45 lbs for 17 reps
    Exercise 6: db trap raises (up & back, one motion, not a roll)
    Set 1 - 75 lbs for 20 reps
    Set 2 - 85 lbs for 20 reps
    Set 3 - 100 lbs for 17 reps
    Set 4 - 90 lbs for 18 reps
    Exercise 7: Calf raises
    Set 1 - 150 lbs for 10 reps R calf, 10 reps L calf, another 10 reps R calf, another 10 reps L calf, then immediately 250 for 10 reps both calves.
    Set 2 - 150 lbs for 10 reps R calf, 10 reps L calf, another 9 reps R calf, another 9 reps L calf, then immediately 250 for 8 reps both calves.
    Set 3 - 130 lbs for 10 reps R calf, 10 reps L calf, another 10 reps R calf, another 10 reps L calf, then immediately 250 for 8 reps both calves.
    Set 4 - 130 lbs for 10 reps R calf, 10 reps L calf, another 8 reps R calf, another 8 reps L calf, then immediately 250 for 8 reps both calves.

    The workout took about 1 hour & 15 mins, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.
    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.5 gallons water
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    Day 2: 08-03-2010

    Today I worked my legs heavy.
    Exercise 1 & 2: 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 3: 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 - 11 plates each side for 10 reps
    Set 7 - 12 plates each side for 10 reps
    Set 8 - 12 plates each side for 10 reps
    * Will go up a plate next week *
    Exercise 4: Escalator style stair stepper
    10 minutes @ level 5 / 20 (slow) but skipping every other step (long, tall, slow strides)

    The workout took about 45 mins, not including the 10 mins on the Stepper as described above.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2 gallons water
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    Day 3: 08-04-2010

    Today I worked my back, & gastroc muscles.
    Exercise 1: Lat pull downs (wide grip)
    Set 1 - 100 lbs for 20 reps
    Set 2 - 130 lbs for 20 reps
    Set 3 - 160 lbs for 15 reps
    Set 4 - 190 lbs for 12 reps
    Set 5 - 210 lbs for 10 reps
    Set 6 - 230 lbs for 6 reps, immediately followed by 190 lbs for 13 reps (failure)
    Exercise 2: Lat pull downs (close grip)
    Set 1 - 130 lbs for 15 reps (5 each side, then 5 straight down to center)
    Set 2 - 130 lbs for 15 reps (5 each side, then 5 straight down to center)
    Set 3 - 130 lbs for 9 reps (3 each side, then 3 straight down to center) Immediately superset with 100 lbs for 9 reps (3 each side, then 3 straight down to center)
    Exercise 3: Nautilus Lat Pull down (plate loaded)
    Set 1 - 3 plates on each side for 8 reps
    Set 2 - 2 plates & a quarter on each side for 12 reps
    Set 3 - 2 plates & a quarter on each side for 10 reps
    Exercise 4: Nautilus Seated close grip row (plate loaded)
    Set 1 - 4 plates for 10 reps
    Set 2 - 4 plates for 8 reps
    Set 3 - 4 plates for 6 reps Immediately superset with 3 plates each side for 5 reps
    Exercise 5: Nautilus (extremely wide grip / high seated rows)
    Set 1 - 120 lbs for 12 reps
    Set 2 - 120 lbs for 10 reps
    Set 3 - 100 lbs for 15 reps
    Exercise 7: Calf raises (on hack squat machine)
    Set 1 - 3 plates on each side for 30 reps (toes in)
    Set 2 - 3 plates on each side for 30 reps (toes out)
    Set 3 - 4 plates on each side for 20 reps (toes in)
    Set 4 - 4 plates on each side for 18 reps (toes out)
    Set 5 - 4 plates on each side for 10 reps, then 3 plates on each side for 15 reps, then 2 plates on each side for 10 reps (failure) (toes straight)

    The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.
    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.5 gallons water
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    Day 4: 08-05-2010

    Today I worked my chest.
    Exercise 1: Incline Nautilus Chest press
    Set 1 - 100 lbs for 20 reps
    Set 2 - 140 lbs for 15 reps
    Set 3 - 180 lbs for 12 reps
    Set 4 - 200 lbs for 10 reps
    Set 5 - 220 lbs for 8 reps
    Set 6 - 220 lbs for 6 reps, immediately followed by 180 lbs for 6 reps, immediately followed by 100 for 11 reps (failure)
    Exercise 2: Incline cable Pec flys
    Set 1 - 35 lbs each side for 20 reps
    Set 2 - 45 lbs each side for 15 reps
    Set 3 - 50 lbs each side for 13 reps
    Exercise 3: Decline Nautilus Chest press
    Set 1 - 100 lbs for 15 reps
    Set 2 - 120 lbs for 12 reps
    Set 3 - 140 lbs for 10 reps
    Exercise 4: Decline cable Pec flys
    Set 1 - 35 lbs each side for 15 reps
    Set 2 - 45 lbs each side for 12 reps
    Set 3 - 50 lbs each side for 10 reps


    The workout took about 45 minutes, then I did one hour of cardio (interval training) on a tread mill. I did 2 mins @ level 15 incline & 4.5 mph, then 2 mins of level 10 incline @ 3.5 mph and so on for the full 60 minutes.
    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
    Meal 4 - 2 cans of light tuna in water & salad 2 cups raw spinach, 1 cup raw brocoli, 2 cups romaine lettuce, topped with 1/4 cup of lemon juice & 4 Table spoons extra virgin olive oil.
    Meal 5 - skipped / missed
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water
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    Day 5: 08-06-2010

    Today I worked my biceps, triceps, forearms, & calves.
    Exercise 1: Preacher curl machine
    Set 1 - 65 lbs for 20 reps
    Set 2 - 95 lbs for 15 reps
    Set 3 - 110 lbs for 10 reps
    Set 4 - 130 lbs for 6 reps
    Set 5 - 130 lbs for 6 reps, immediately followed by 95 lbs for 5 reps, immediately followed by 65 lbs for 7 reps (failure)
    Exercise 2: 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, immediately followed by 10 reps with 85 lbs (failure)
    Exercise 3: Superset Hammer Cable rope curls with Tricep Cable rope presses
    Set 1 - 65 lbs for 15 rep (curls), immediately followed by 85 lbs for 12 reps (presses)
    Set 2 - 65 lbs for 12 rep (curls), immediately followed by 85 lbs for 10 reps (presses)
    Set 3 - 65 lbs for 9 rep (curls), immediately followed by 85 lbs for 9 reps (presses)
    Exercise 4: Superset Single arm cable bicep curls with Single arm Cable tricep extensions
    Set 1 - 40 lbs each arm curls for 15 reps, immediately followed by 30 lbs extensions for 15 reps
    Set 2 - 40 lbs each arm curls for 11 reps, immediately followed by 30 lbs extensions for 12 reps
    Set 3 - 40 lbs each arm curls for 10 reps, immediately followed by 30 lbs extensions for 10 reps
    Exercise 5: 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
    Exercise 7: Superset Seated Calf raises & Calf raises (on hack squat machine)
    Set 1 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes in)
    Set 2 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes out)
    Set 3 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes in)
    Set 4 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes out)

    The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.
    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8 oz. grilled chicken with 1.5 cups raw spinach & 3/4 cup of oatmeal
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.5 gallons water
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    Day 6: 08-07-2010

    Today I worked my legs light.
    Exercise 1 & 2: 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 3: Leg Curls
    Set 1 - 80 lbs each leg for 15 reps
    Set 2 - 100 lbs each leg for 15 reps
    Set 3 - 100 lbs each leg for 12 reps
    Set 4 - 100 lbs each leg for 10 reps, immediately followed by 70 lbs each leg for 15 reps
    Exercise 4: Leg Extensions
    Set 1 - 150 lbs for 15 reps (toes in)
    Set 2 - 150 lbs for 15 reps (toes out)
    Set 3 - 150 lbs for 12 reps (toes in)
    Set 4 - 150 lbs for 12 reps (toes out)
    Set 5 - 130 lbs for 15 reps (toes in)
    Set 6 - 130 lbs for 15 reps (toes out)
    Exercise 5: Nautilus Leg Kick Backs (glutes)
    Set 1 - 190 lbs each leg for 15 reps
    Set 2 - 190 lbs each leg for 12 reps
    Set 3 - 190 lbs each leg for 12 reps

    The workout took about 40 minutes, then I did one hour of cardio (interval training) on a tread mill. I did 2 mins @ level 15 incline & 4.5 mph, then 2 mins of level 10 incline @ 4.0 mph and so on for the full 60 minutes.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2 gallons water
  8. Senior Member
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    Doc i think youre more than 17% bf.. is that you in your avatar as well? If you have gotten down to that bf before then thats very commendable.

    This is a bodybuilding contest? What contest you doing if you dont mind me asking?

    Good luck! im in
    Suffer now.. and live like a champion later.
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    Wow 12 weeks is crazy agressive if you want to get down to a semi contest shape. Much higher than 17% bf. Your probably around 25% which means you go alot more fat to lose than you originally planned on. You will probably need to get down to 180 lb start looking good.
    Deit looks pretty good so far. Didn't recognize most of your supps. Is the epi you posted ther steroid epi? If so muscle loss will be not even something to worry about as long as your getting your protein and lifting heavy. I would think about dropping your carbs and going into a protein sparing modified fast which essentially means eat only protein. Maybe around 225 grams or so no carbs or fat. Only 1 serving of milk or cottage cheese. Supplement with 1 gram or pottasium pills. Take some calcium, magnisuim and fish oil pills as well.
    More Info on this kind of crazy diet can be found on Lyle mcdonalds rapid fat loss handbook. I think it's the only diet that will have a chance at getting you anywhere near contest shape in 12 weeks. Shoot for 2.5 lb of fat loss a week which is crazy but do able with a perfect diet.
    Let me know if you need any help
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    ^^ zama you are recommending 1100 calories a day of protein and almost no fat/carbs that is insane

    i'm not a diet master but i don't think it matters if you're eating all protein or not, 1100 cals a day and you will just shrivel up and die. I sure would. It does not sound healthy. I think a better approach would be doing more cardio rather than starving yourself. Then again i know nothing about contest prep.

    but i know going from like 20% bodyfat down to like 5% bodyfat in 3 months isn't going to happen, not without killing yourself with catabolism... I dunno what to say though I do not want to sound negative, it is good to set a high goal but losing over 5% bodyfat a month while maintaining LBM, GOOOOD LUCK
    Mostly answered PM's
    Don't post on my profile, I don't read that stuff, PM me instead
    <------ Hard to believe, but I wasn't on any anabolics in the avatar shot
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    In a muscle and fitness a yr or so back they had a diet which was 85% pro, 10 carb, 5 fat. But the total cals were around 1900-2100 and you were only susposed to run it for 12-14days and return to a higher cal intake.


    I would really look into carb cycling, or bouncing between a low carb and low fat diet to confuse your body and keep the fat burning high.
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    Gonna have to carb cycle and prolly use pharma cutting agents to drop that much fat bro.. Best of luck to u!!!
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    Unreal definetly don't reccomend such an insane diet to most people but if someone with such a large amount of fat to lose in only 12 weeks needs it. Keep in mind carbs and fats are not needed persay. Not to say that they dont have numerous benefits and are nearly crazy to cut out both at the same time but they in the end are extra calories. The minerals I reccommended help fight the cloudy head feel that sucks but you still have issues of lathargy.

    I'm not sure if you know who Lyle mcdonald is but he is a diet genius and the one who outlined how to do it well however he hates it and doesn't reccomend it since it often times is not permanent weight loss cause people dot learn to chang they're eatig habits. But he wanted to teach people how to do it safely. But this diet is the only thing that will get him anywhere near any ab definetion in 12 weeks.

    Cardio is not reccommended since you would be losing as much fat as possible already. If you want you can incorporate some light cardio for maybe 20 min 3 times a week at most.
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    Oh and me and my brother and my dad have all had success with this diet an not lost strengh or noticeable muscle mass while dropping a couple of lb a week.
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    Quote Originally Posted by ZamaMan View Post
    Oh and me and my brother and my dad have all had success with this diet an not lost strengh or noticeable muscle mass while dropping a couple of lb a week.
    sounds insane.. never ever heard of this. I say keto and what Pumpdogg suggested: prescription thermal agents like clen and t3. Oh, and of course your anabolics and perfectly calculated caloric deficit.

    12 weeks without fat is dangerous. Fatty acids are needed for many physiologic functions in the body.. I can name dozens of them.

    It may actually work but its not something I would try personally
    Suffer now.. and live like a champion later.
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    Pics?
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    not trying to knockyou dude but looking at your pics and measurements your calculation on bady fat is a TAD off
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    i dont really see alot of lean muscle either
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    Quote Originally Posted by MarBaSxx View Post
    i dont really see alot of lean muscle either
    and hes using both the epi and 1-andro with no serm, the man boobies might not go away with this cycle
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    Quote Originally Posted by bezoe View Post
    Doc i think youre more than 17% bf.. is that you in your avatar as well? If you have gotten down to that bf before then thats very commendable.

    This is a bodybuilding contest? What contest you doing if you dont mind me asking?

    Good luck! im in
    Yes, that is me in the avatar from 2 yrs ago, I did about the same thing I'm doing now, but this time around, when measured, my lean body mass is up about 20lbs, so that is awesome. Reason why I let myself go... lets just say I got married... LOL... enough said right!!! But, I'm back and ready to kick some ass and promise to keep everyone posted every step of the way with measurements, pictures and anything I can possibly measure and log. What am I preparing for, LOL, this is gonna make most people laugh, but here goes: Halloween is my most favorite time of the year, so I finally said enough of being sub-par as far as being ripped and in shape goes, so I made a promise to myself 2yrs ago I would prepare for 6 mos. to get as ripped as I could and I did, I went as the Silver Surfer and won $1,500.00 at a Halloween Costume contest here in ATL, GA. So this year I am going as an Avatar, I got the yellow contacts, I've been letting my hair grow so I can weave in a long ass pony-tail, and I'm going to use the same professional make-up artist I used for the Silver Surfer costume. Anyway, it is a Love/Passion of mine and fun as ****, so here I go! I'll put a couple of pictures from 2 yrs ago when I went as the Silver Surfer, FYI, that is the only reason my head was shaved, I keep my hair short, but not bald!




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    This dude is my hero!!!!!!!!

    RECOVERBRO


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    SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Today’s Date: 08-09-2010 (End of week 1)

    2nd week’s weight / measurements / stats update

    2nd week Stats:
    Height - 74 in.
    Bodyweight - 234 lbs
    Lean Body Mass - 198.4 lbs
    Fat Mass - 35.6 lbs
    Body Fat % - 15.2%

    Measurements: (taken non-flexed)
    Neck - 16.0 in.
    Shoulders - 53.0 in.
    Chest - 45.8 in.
    Abdomen - 41.0 in.
    Waist - 38.8 in.
    Hips - 43.5 in.
    Bicep (R) - 15
    Thigh (R) - 23.5
    Calfs (R) - 16.25

    OK, so according to the above statistics, in 1 wk (7 days), I lost 3 lbs of bodyweight, increased my lean body mass by 3.8 lbs, and lowered my fat mass by 6.4 lbs. Although I am extremely pleased with these results, I am not expecting this trend to continue, it is too early in the game to make any assumptions. I personally believe fat was lost and some water weight was moved around (due to supplementation) and re-distributed. The technique used to test me is a computerized generated formula utilizing height, weight, a 7 point caliper measurements, & the above listed tape measurements of the body, therefore there is no precise way to determine water weight & its distribution. I am very confident though that this method of testing is accurate (meaning it will accurately give measurements taken week to week, as in consistent) in order to effectively gauge my progress. Oh, and I am and will continue to be tested by the same trainer, again consistency (Sorry I forgot to mention all that in my very first / initial post as it is important information). Next we have my body measurements where I lost 0.5 inches in my neck, lost 2.5 inches in my shoulders, lost 1.0 inches in my chest, lost 1.5 inches in my abdomen, lost 1.25 inches in my waist, lost 0.0 inches in my hips, gained 0.75 inches in my thigh, and gained 0.15 inches in my calves.


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    Day 7: Day Off / Rest

    Day 8: 08-09-2010

    Today I worked my shoulders, trapezius, & gastroc muscles.
    First off I skipped my traps this week, I plan on only working them every other week as they are one of my stronger body parts and have a negative tendency to over shadow my delts. Next, I began today’s workout with 10 minutes (upper body / shoulder warm up) on a torso cycle (upper body cycle commonly used by those stuck in a wheelchair or who cannot perform cardio using their legs)

    Exercise 1: Nautilus Shoulder press machine (1st 2 sets = warm-up)
    Set 1 - 80 lbs for 20 reps
    Set 2 - 100 lbs for 20 reps
    Set 3 - 120 lbs for 17 reps
    Set 4 - 140 lbs for 12 reps
    Set 5 - 160 lbs for 9 reps
    Set 6 - 160 lbs for 6 reps, immediately followed by 120 lbs for 10 reps (failure)
    Exercise 2: Superset lateral cable rear deltoid flies/raises with wide grip (rope) cable pulls to nose for rear delts.
    Set 1 - 20 lbs for 20 reps lateral superset with 55 lbs for 15 reps rear
    Set 2 - 20 lbs for 17 reps lateral superset with 55 lbs for 15 reps rear
    Set 3 - 20 lbs for 16 reps lateral superset with 55 lbs for 13 reps rear
    Set 4 - 20 lbs for 13 reps lateral superset with 55 lbs for 12 reps rear
    Exercise 3: Db Shoulder presses
    Set 1 - 40 lbs each hand for 15 reps
    Set 2 - 60 lbs each hand for 12 reps
    Set 3 - 60 lbs each hand for 10 reps
    Set 4 - 60 lbs each hand for 9 reps, immediately followed by 40 lbs each hand for 10 reps
    Exercise 4: Cable rear delts (crossover) superset with lateral delt raises with bands (not sure of the poundage on those things, but I used the red band)
    Set 1 - 20 lbs each side for 20 reps rear delt, red band for 17 reps lateral delts
    Set 2 - red band for 21 reps lateral delts, 25 lbs each side for 15 reps rear delts
    Set 3 - 25 lbs each side for 18 reps rear delt, red band for 13 reps lateral delts
    Set 4 - red band for 17 reps lateral delts, 25 lbs each side for 14 reps rear delts
    Exercise 5: Calf raises (on hack squat machine)
    Set 1 - 2 plates on each side for 20 reps (toes in) & 20 reps (toes out)
    Set 2 - 3 plates on each side for 15 reps (toes out) & 12 reps (toes in)
    Set 3 - 4 plates on each side for 12 reps (toes in) & 9 reps (toes out)
    Set 4 - 4 plates on each side for 10 reps (toes out) & 7 reps (toes in)
    Set 5 - 5 plates on each side for 13 reps (toes straight)

    The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.
    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max & 3/4 cup oatmeal (post workout)
    Meal 3 - 6 oz. Lean London Broil with 1 cups green beans
    Meal 4 - 2 cans of light tuna in water & 1.5 cups spinach
    Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.5+ gallons water
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    Day 9: 08-10-2010

    Today I worked my legs heavy.
    Exercise 1 & 2: 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 3: Precor Squat Machine
    Set 1 - 2 plates each side for 20 reps
    Set 2 - 4 plates each side for 15 reps
    Set 3 - 6 plates each side for 12 reps
    Set 4 - 8 plates each side for 10 reps
    Set 5 - 9 plates each side for 10 reps
    Exercise 4: Leg Press
    Set 1 - 8 plates each side for 15 reps
    Set 2 - 9 plates each side for 12 reps
    Set 3 - 10 plates each side for 15 reps (The 1st 10 unassisted, last 5 self assisted with hands on my knees to failure)
    Exercise 5: Escalator style stair stepper
    15 minutes @ level 5 / 20 (slow) but skipping every other step (long, tall, slow strides)
    * Shoulder has been hurting, so I did 10 minutes on the Torso cycle to loosen it up *

    The workout took about 40 mins, not including the 10 mins on the Stepper & 10 mins on the torso cycle as described above.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8 oz. Chicken breast with 1.5 cups green beans
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 2 cans of light tuna in water & 1.5 cup green beans
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2 gallons water
  25. New Member
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    Im in.
  26. Elite Member
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    Quote Originally Posted by MarBaSxx View Post
    i dont really see alot of lean muscle either
    Guys... guys... guys... don't be hating, LOL! I appreciate all your comments & helpful tips, etc. I really do, but I have done this before, I agree this time around I gave myself a little higher goal than last time, but I can do this! Also, I will be carb cycling my last 3 wks. As far as the gyno is concerned mentioned in another post... I am on an anti-estrogen post cycle (Finaflex PCT) all the way through my 12wks and will continue on it for a month after I finish and if I see any hints of anything, I have Letrozole (estrogen blocker) & Cabaser (progesterone blocker) that I can take as necessary! This is not my first rodeo!
  27. New Member
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    Im sub'd bro.. I wanna see you make this thing happen.. You got balls posting up yourself for all to critique!!
  28. Senior Member
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    awesome... thats an impressive physique you had. Gonna be great seeing you re-achieve that, especially with more lean mass expected.

    i dont doubt you bro.. with the immense amount of knowledge youve displayed in other threads, im sure you have the wisdom and drive to pull this off... just KEEP it this time lol
    Suffer now.. and live like a champion later.
  29. Elite Member
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    Quote Originally Posted by bezoe View Post
    awesome... thats an impressive physique you had. Gonna be great seeing you re-achieve that, especially with more lean mass expected.

    i dont doubt you bro.. with the immense amount of knowledge youve displayed in other threads, im sure you have the wisdom and drive to pull this off... just KEEP it this time lol
    Thank You! This time around, I definitely plan on keeping it!
  30. Elite Member
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    Quote Originally Posted by PumpDogg View Post
    Im sub'd bro.. I wanna see you make this thing happen.. You got balls posting up yourself for all to critique!!
    Thanks Bro... Whether I hit my mark of dropping 13% body fat in 12wks or not... I'm not going out without a fight! I'm totally pleased with my first week's progress, I'll really take a step back and see where I am at the half-way point, that way I'll have 6wks left in case I need to get a little more extreme/drastic with my cardio/diet/supplements! My goal is to be below 9% at the 6wk half-way point! I promise to keep this log up and with as much detail as possible for all to see!
  31. Senior Member
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    you GAINED almost 4lbs of MUSCLE in ONE WEEK on 1100 cals?

    not only that but you lost 3 lbs of fat?

    i've never had to use this but :

    For me, the action IS the juice.
  32. Senior Member
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    Quote Originally Posted by soontobbeast View Post
    you GAINED almost 4lbs of MUSCLE in ONE WEEK on 1100 cals?

    not only that but you lost 3 lbs of fat?

    i've never had to use this but :


    I was wondering the same thing. Somebody's calculations seem off a bit.
  33. Elite Member
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    i can tell from the pictures that he lost fat but it's obvious that the bodyfat % numbers are off. Which is usually the case cuz most methods of measuring bodyfat are just plain unreliable and inaccurate.

    Last time i used the electronic impulse BF test it said i was 16% lol... i do not trust those, and i do not trust calipers either. Calipers will do stupid things like peg a chubby guy at 9%. So the only measurement I trust, submersion, is the one that nobody does.
    Mostly answered PM's
    Don't post on my profile, I don't read that stuff, PM me instead
    <------ Hard to believe, but I wasn't on any anabolics in the avatar shot
  34. Elite Member
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    OK, first off this is not electric impedance Body Fat testing, as I stated before, it is a computer calculation that utilizes: height, weight, 7 point caliper measurement sites and the body measurements I have listed. Next, who in the world said I was eating 1,100 calories a day??? When I calculated my calories I came up with somewhere in the range of 2,200 calories give or take 100. Finally, I am not skewing my #'s, I get measured from the same trainer and I log them, if they are off, then they will be consistently off and lets just see how this turns out, lets let the final weight, measurements, percentages, & pictures do the real talking! One more thing, if anyone thinks I am using old pictures and I'm bigger or leaner now in order to make it look better, just tell me something you would like me to hold in a picture, I'll hold something different each week to prove the time frame is accurate. I'm not 100% sure how all this will turn out, but one thing I can say is I'm being both extremely detailed and completely honest! Thank You and enjoy the rest of my trial!

    AL - ScottyDoc
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    Day 10: 08-011-2010

    Today and tomorrow I am working my biceps and triceps into my back and chest workout so I can do light legs on Friday and have Saturday free to go Kayaking. Also, I began my workout with 10 mins on the Torso cycle again to warm up my shoulders and upper body.

    Today I worked my back, biceps & gastroc muscles.
    Exercise 1: Lat pull downs (wide grip)
    Set 1 - 100 lbs for 20 reps
    Set 2 - 120 lbs for 20 reps
    Set 3 - 140 lbs for 20 reps
    Set 4 - 160 lbs for 15 reps
    Set 5 - 200 lbs for 10 reps
    Set 6 - 240 lbs for 6 reps, immediately followed by 180 lbs for 11 reps (failure)
    Exercise 2: Nautilus (extremely wide grip / high seated rows)
    Set 1 - 140 lbs for 15 reps
    Set 2 - 140 lbs for 15 reps
    Set 3 - 140 lbs for 15 reps
    Exercise 3: Nautilus Seated close grip row (plate loaded)
    Set 1 - 3 plates for 15 reps
    Set 2 - 4 plates for 10 reps
    Set 3 - 3 plates for 15 reps
    Exercise 4: Nautilus Lat Pull down (plate loaded)
    Set 1 - 3 plates on each side for 8 reps
    Set 2 - 2 plates & a quarter on each side for 12 reps
    Set 3 - 2 plates & a quarter on each side for 10 reps
    Exercise 5: Lat pull downs (close grip)
    Set 1 - 130 lbs for 10 reps (5 each side, then 5 straight down to center)
    Set 2 - 130 lbs for 10 reps (5 each side, then 5 straight down to center)
    Set 3 - 130 lbs for 10 reps (5 each side, then 3 straight down to center)
    Exercise 6: Preacher curl machine
    Set 1 - 110 lbs for 12 reps
    Set 2 - 110 lbs for 10 reps
    Set 3 - 110 lbs for 10 reps
    Set 4 - 110 lbs for 8 reps
    Exercise 7: Db Hammer curls
    Set 1 - 35 lbs each arm for 10 reps
    Set 2 - 30 lbs each arm for 10 reps
    Set 3 - 30 lbs each arm for 8 reps immediately followed by 20 lbs for 10 reps each arm
    Exercise 8: Single arm cable bicep curls
    Set 1 - 40 lbs each arm for 12 reps
    Set 2 - 35 lbs each arm for 10 reps
    Set 3 - 30 lbs each arm for 10 reps
    Exercise 7: Calf raises (on calf machine)
    Set 1 - 170 lbs for 10 reps (each calf at a time) x 3 no break
    Set 2 - 150 lbs for 10 reps (each calf at a time) x 3 no break
    Set 3 - 130 lbs for 10 reps (each calf at a time) x 3 no break

    The workout took about 1 hour & 15 mins, then I did one hour of cardio (interval training) on a tread mill. I did 2 mins @ level 15 incline & 4.2 mph, then 2 mins of level 10 incline @ 4.2 mph and so on for the full 60 minutes.
    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal (post workout)
    Meal 3 - 6 oz. Lean London Broil with 1.5 cups green beans
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.5 gallons water
  36. Senior Member
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    Your log is great bro,Keep it up,
  37. Senior Member
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    Quote Originally Posted by ZamaMan View Post
    Wow 12 weeks is crazy agressive if you want to get down to a semi contest shape. Much higher than 17% bf. Your probably around 25% which means you go alot more fat to lose than you originally planned on. You will probably need to get down to 180 lb start looking good.
    Deit looks pretty good so far. Didn't recognize most of your supps. Is the epi you posted ther steroid epi? If so muscle loss will be not even something to worry about as long as your getting your protein and lifting heavy. I would think about dropping your carbs and going into a protein sparing modified fast which essentially means eat only protein. Maybe around 225 grams or so no carbs or fat. Only 1 serving of milk or cottage cheese. Supplement with 1 gram or pottasium pills. Take some calcium, magnisuim and fish oil pills as well.
    More Info on this kind of crazy diet can be found on Lyle mcdonalds rapid fat loss handbook. I think it's the only diet that will have a chance at getting you anywhere near contest shape in 12 weeks. Shoot for 2.5 lb of fat loss a week which is crazy but do able with a perfect diet.
    Let me know if you need any help

    This is where the 1100 calories came from, not the OP.
  38. Senior Member
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    Quote Originally Posted by ScottyDoc View Post
    SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Today’s Date: 08-09-2010 (End of week 1)

    2nd week’s weight / measurements / stats update

    2nd week Stats:
    Height - 74 in.
    Bodyweight - 234 lbs
    Lean Body Mass - 198.4 lbs
    Fat Mass - 35.6 lbs
    Body Fat % - 15.2%

    Measurements: (taken non-flexed)
    Neck - 16.0 in.
    Shoulders - 53.0 in.
    Chest - 45.8 in.
    Abdomen - 41.0 in.
    Waist - 38.8 in.
    Hips - 43.5 in.
    Bicep (R) - 15
    Thigh (R) - 23.5
    Calfs (R) - 16.25

    OK, so according to the above statistics, in 1 wk (7 days), I lost 3 lbs of bodyweight, increased my lean body mass by 3.8 lbs, and lowered my fat mass by 6.4 lbs. Although I am extremely pleased with these results, I am not expecting this trend to continue, it is too early in the game to make any assumptions. I personally believe fat was lost and some water weight was moved around (due to supplementation) and re-distributed. The technique used to test me is a computerized generated formula utilizing height, weight, a 7 point caliper measurements, & the above listed tape measurements of the body, therefore there is no precise way to determine water weight & its distribution. I am very confident though that this method of testing is accurate (meaning it will accurately give measurements taken week to week, as in consistent) in order to effectively gauge my progress. Oh, and I am and will continue to be tested by the same trainer, again consistency (Sorry I forgot to mention all that in my very first / initial post as it is important information). Next we have my body measurements where I lost 0.5 inches in my neck, lost 2.5 inches in my shoulders, lost 1.0 inches in my chest, lost 1.5 inches in my abdomen, lost 1.25 inches in my waist, lost 0.0 inches in my hips, gained 0.75 inches in my thigh, and gained 0.15 inches in my calves.


    This is the part that doesn't make any sense on paper. Maybe it's just how you worded it. It's impossible to put on 3.8 lbs of lean mass in one week and drop fat mass by 6.4 lbs at the same time. The only possible scenario is yeah you dropped 3 lbs of fat mass and water. I think this is what is tripping us up on how you are presenting it to us. I get that the procedure to determine BF and lean mass may be flawed, and if you are consistent with it, you should see a trend as you go.

    It is definitely a lofty goal and wish you luck.
  39. Elite Member
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    Wow lets see how this all turns out is all I can say.

    Best of luck scottydoc u def knew how to do it before.
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    Quote Originally Posted by youngandfree View Post
    This is the part that doesn't make any sense on paper. Maybe it's just how you worded it. It's impossible to put on 3.8 lbs of lean mass in one week and drop fat mass by 6.4 lbs at the same time. The only possible scenario is yeah you dropped 3 lbs of fat mass and water. I think this is what is tripping us up on how you are presenting it to us. I get that the procedure to determine BF and lean mass may be flawed, and if you are consistent with it, you should see a trend as you go.

    It is definitely a lofty goal and wish you luck.
    Another possible explanation is that with the addition of a lot of water and AAS, there may be some some water retention in the muscles, thus increasing FFM- fat free mass, which would create a false reading and make it look like muscle gain.

    easy to put on 3 pounds of water early in a cycle
    Suffer now.. and live like a champion later.
  

  
 

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