12 wk pre-contest transformation

[ScottyDoc]

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

[ScottyDoc]

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

[ScottyDoc]

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

[ScottyDoc]

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

[ScottyDoc]

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

[ScottyDoc]

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

[ScottyDoc]

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

[bezoe]

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

[ZamaMan]

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

[UnrealMachine]

^^ 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

[gymrat827]

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.

[PumpDogg]

Gonna have to carb cycle and prolly use pharma cutting agents to drop that much fat bro.. Best of luck to u!!!

[ZamaMan]

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.

[ZamaMan]

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.

[bezoe]

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

[Blacktail]

Pics?

[manbeast31]

not trying to knockyou dude but looking at your pics and measurements your calculation on bady fat is a TAD off

[MarBaSxx]

i dont really see alot of lean muscle either

[manbeast31]

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

[ScottyDoc]

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!