Body transformation

  1. New Member
    chitown21's Avatar
    Join Date
    Jul 2013
    Posts
    6
    Rep Power
    19
    Level
    2
    Lv. Percent
    41.83%

    Body transformation


    I am looking to transform my body. Any tips and advice is well appreciated from people who have all ready have done a complete body transformation are in the process with great results.

    I am 5'11" 205- 210 LBS at the moment. I started off back in January at 250Lbs. Routine has been free weights 5 days a week and HIIT training 2- 3 days a week.

    Last two months Monday- chest. HIIT
    Tuesday - back
    Reps range from Wednesday - arms HIIT
    4-6 Thursday - shoulders
    8-10 Friday - legs. HIIT

    This week. Sunday- legs Abs
    Rep range. Monday - chest HIIT
    10-12. Tuesday - back Abs
    12- 15. Wednesday - arms HIIT
    Thursday - shoulders Abs
    Friday- full body circuit machines HIIT
    Saturday - cardio

    Meals for last two months have been as followed
    3 egg whites 1 whole egg
    Pre work out
    Gym
    Protein shake
    8oz chicken with 1 cup of veggies
    6oz sliced low sodium turkey 1 whole low sod slice of cheese and 1/4 avocado
    Protein shake
    6 oz white albacore tuna with relish and mustard

    Just recently added casein shake before bed.

    What should I add or take out to complete this intense transformation.

  2. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,396
    Rep Power
    466002
    Level
    44
    Lv. Percent
    18.07%
    Achievements Activity ProActivity AuthorityPosting Pro

    how many calories is that?
  3. New Member
    chitown21's Avatar
    Join Date
    Jul 2013
    Posts
    6
    Rep Power
    19
    Level
    2
    Lv. Percent
    41.83%

    It is anwhere from 1250 to 1400 on certain days.
    •   
       

  4. New Member
    harley009's Avatar
    Stats
    6'1"  210 lbs.
    Join Date
    Jul 2013
    Posts
    5
    Rep Power
    18
    Level
    2
    Lv. Percent
    25.17%

    Not enough calories. I am 6'1 205 14% bf and just started cutting at 3000 calories. Already getting a noticeable difference in appearance 5 days in. Currently eating about 250g p/250g c/50g fat. I will remove a carb source every couple of weeks to lower calories as needed.

    Cardio is key with dieting. I would much rather eat more with some morning cardio then starve my self with zero cardio. Create the deficit through burning calories instead of with holding them from your body.
  5. New Member
    JMFitch's Avatar
    Join Date
    Jul 2013
    Posts
    5
    Rep Power
    17
    Level
    2
    Lv. Percent
    25.17%

    I've gone from a big 270 to a lean, fit, jacked 190. Back up to 220 at the moment. I'm 6'1". Make sure you're getting your cardio and weight training in like the guy said above...and increase your intake. Yours seems unhealthily low - have a piece of fruit or 2 a day (with your preworkout meal) and get lots of extra veggies in there. They'll keep you fuller and healthier, and add very little caloric content. And some nuts here and there, preferably almonds. Not a whole lot, but 25 almonds a day or so would be good for you and probably speed up your weight loss. Hope this helps
  6. New Member
    JMFitch's Avatar
    Join Date
    Jul 2013
    Posts
    5
    Rep Power
    17
    Level
    2
    Lv. Percent
    25.17%

    I don't know what your workouts or HIIT sessions are like, but I couldn't imagine having any decent gym days on your diet
  7. New Member
    chitown21's Avatar
    Join Date
    Jul 2013
    Posts
    6
    Rep Power
    19
    Level
    2
    Lv. Percent
    41.83%

    I run on the treadmill, jog up hill, bike, elliptical, crossramp, stairmaster,and want to pick up boxing agian. Any tips on for how long each cardio session or how many sessions in a day to do?
  8. Senior Member
    rphash49's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Dec 2012
    Posts
    1,520
    Rep Power
    118671
    Level
    35
    Lv. Percent
    88.8%
    Achievements Activity ProActivity AuthorityPosting Pro

    You should be proud to lose 40 pounds in 6 months, congrats. That being said you need to eat more. Continue to eat clean but up your calories to 2500min. Egg whites are pointless as most all the nutrients are in the yoke. Eat more vegetables, more fats(eat that whole avocado lol) and get min 200g protein per day. I've seen a few different hiit routines but what always works for me when I'm on a cut are early morning sprints for 15min every other day. Full out 40yard sprints for 15 min will kick your ass and help with that cut. Unless you want to be supper skinny don't do cardio every day. It will kill your muscle gains in the gym.

    Don't expect to lose more than a pound a week if not less but focus more on what you look like in the mirror.
  9. Advanced Member
    veaderko's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Apr 2013
    Age
    29
    Posts
    971
    Rep Power
    283115
    Level
    32
    Lv. Percent
    84.5%
    Achievements Activity ProActivity Authority

    If you look at my profile you will see my transformation from last October to this past April. My transformation is not as impressive as many people I have see on this site, but I post that photo only to show that I know what works for me, and what works for me may or may not work for you. But non the less here are my few things I would recommend/add/remove to what you are doing.

    Basic as always is nutrition. What I typically will start my clients on is something structured like this, just amounts will vary. You training seems to be like you have an idea of what you are doing and want to do. So I will focus on the nutrition aspect of it all. The timing of when you eat your meals would help, but I will assum it is 2.5-3hrs apart.

    I would add more calories to start off. So when you wake up, since you are doing eggs, I would add a couple more egg whites and if you are able to a healthy fat like olive oil, udos oil or my personal favorite is extra vigin coconut oil (EVCO).

    Meal #1 - 5 egg whites 1TBSP udos
    PreWO - 4oz lean red meat with 1/2 cup - 3/4 cup of brown rice.
    DuringWO - iForce Compete (will help keep your focus during the WO especially being what appears to be morning workout).
    PostWO #1- Protein Isolate, my favorite is iForce Strawberry Cream
    PostWO #2- 4oz White Fish and 1/2-3/4cup White Rice
    Meal #2 - 6 oz lean meat 1/2 cup brown rice or 4oz sweet potato and healthy fat
    Meal #3 - 6 oz lean meat and healthy fat
    Bed - 6 oz lean red meat and healthy fat

    Vegetables are as many as you want at all meals except pre and post WO.

    That is what I would start you off around and then re-evaluate in 1 month. I personally am not a big fan of casien protein, but it does have its uses and if that is easier to get down then whole food before bed then I say go for it.

    Hope this helps. Let me know if you have any more questions.
    iForce Nutrition Anabolics Minion Member
    iTrain. iCompete. iDominate
    iForce Nutrition -www.iForceNutrition.com
  

  
 

Similar Forum Threads

  1. Body Transformation Contest Results with prizes!!
    By Jayhawkk in forum Company Promotions
    Replies: 21
    Last Post: 09-20-2006, 08:35 PM
  2. Come one, come ALL and vote! Body Transformation Contest!!!
    By Jayhawkk in forum Company Promotions
    Replies: 44
    Last Post: 09-17-2006, 12:06 AM
  3. Body Transformation Contestants!
    By Jayhawkk in forum Company Promotions
    Replies: 100
    Last Post: 09-12-2006, 11:39 AM
  4. Body Transformation Contest
    By Jayhawkk in forum Company Promotions
    Replies: 195
    Last Post: 09-09-2006, 05:27 PM
  5. Body Transformation Contest
    By Jayhawkk in forum General Chat
    Replies: 0
    Last Post: 06-16-2006, 07:12 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in