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Progress & Goals
185.4 Lbs.
LEAN BODY MASS
20.6 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
Weeks 1-6, Week 7-11, and week 12
Weeks 1-6
Monday: Chest (stimulation work for shoulders and triceps, since I dont hit those muscles until Thursday & Friday)
Tuesday: Back (Deadlifts everyother week alternating with heavy rows, stimulate Biceps since I don't hit them until Friday.)
Wednesday: off
Thursday: Shoulders & Calves
Friday: Arms & Forearms(one week triceps first, next week biceps first, following week alternate tricep & bicep exercises in superset fashion.)
Saturday:Legs & Calves (Alternate between starting with Squats, Leg Press, or Hacks first)
Sunday: off
Cardio: I did Cardio everyday for 20-25 minutes at the Fat burn zone intensity. Do after workouts on workout days.
Weeks 7-11
Now I'm doing a 3 days on 1 day off workout. doing more sets and higher volume...so far I feel like I'm getting great results from it.
Day 1: Back & Chest - Doing 30-40 sets for back reps from 6-25; and, doing all thickness exercises, doing 15-22 sets to stimlate the chest:)
Days 2: Shoulders & Arms - Doing 20-25 sets for Shoulders, 20-30 sets total for arms
Day 3: Legs & Calves - 30-40 sets for legs, and 10-15 sets for Calves
Day 4: Rest
Day 5: Chest & Back - Now do 30-40 sets for Chest, and then all width exercises for Back for 15-22 sets
Day 6: Arms & Shoulders - Arms first for 20-30 sets, then shoulder exercises 10-15 sets that use no triceps
Day7: Legs & Calves - 30-40 sets starting with Hamstrings first then Quads, then 10-15 sets for calves
Day8: Rest
Repeat:)
Abs are done on Day 1 & Day 3
Cardio everyday for 25-30 minutes in Fat burn zone:)
Plus I'm doing yoga twice a week on Sunday mornings and Tuesday evenings:)
Week 12
Day 1: Chest & Back - superset bodyparts, abs
Day 2: Shoulders & Arms (superset all three muscle groups)
Day 3: Legs, Calves, and abs
Day 4: Full-body workout at 85% of normal weight do 4 rounds
Day 5: Full-body workout at 60-65% of normal weight do 4 rounds
Day 6: Rest - Take pictures for $100,000 (ON) and bodybuilding transformation callenge
Cardio - done everyday for 20-25 minutes at low intensity:)
My Nutrition Philosophy View My Full Nutrition Philosophy
Nutrition Program for 12 week transformation callenge
Weeks 1-8
Meal 1: 4 egg white, 1 whole egg, 4 pieces Ezekiel bread, sugar free jelly
Meal 2: Protein Pancakes:) one of my favorites, with sugar free syrup
Meal 3: 6oz top round steak, 1c brown rice or 1c baby red potatoes baked, 1/2c Broccoli
Meal 4: 4oz Talipia fillet, 1c brown rice or 1c baby red potatoes, handful green beans
Workout
Meal 5: Post-workout protein shake with 3/4 cup powder complex carbs
Meal 6: 6oz Boneless-skinless chicken breast or top round steak with 1/2c Broccoli
Meal 7: Bed time casein protein shake
Weeks 9-part of week 12
Meal 1: 4 egg white, 1 whole egg, 2-3 Ezekiel bread (depends if its a workout day or not), sugar free jelly
Meal 2: Protein Pancakes with sugar free syrup
Meal 3: 6oz chicken breast, 1c green beans or peas, 1/2 c corn
Meal 4: 4oz talipia fillet, 1c green bean or peas, 1/2c corn
Workout
Meal 5: post-workout protein shake - No powder complex carb
Meal 6: 6oz chicken breast, 1c green beans or peas, 1/2c corn
Meal 7: Bed -time casein protein shake
5 Days and a wake up until pictures:)
Sunday
Meal 1: 2c cherrios, 1 serving ON performance Whey mixed with water for a milk substitute, 1 ezekiel bread with sugar free jelly.
Meal 2: 2 egg whites, 1 whole egg, 2 1/2 baby red potatoes cut up and baked
Meal 3: Protein Pancakes using double the amount of oat flour
Meal 4: 4oz chicken breast, 2 1/2 baby red potatoes
Meal 5: Post workout shake 1 serving ON whey chocolate flavor, 2/3c carbo gain
meal 6: 4oz talipia, 1/2c un-cooked brown rice cooked.
Meal 7: ON casein protein shake before bed (Chocolate Peanut Butter Flavor:)
Monday
Meal 1: 2c cherrios, 1 serving ON performance Whey mixed with water for a milk substitute, 1 Ezekiel english muffin with sugar free jelly
Meal 2: Protein Pancakes using double the amount of oat flour
Meal 3: 2 egg whites, 1 whole egg, 2 1/2 baby red potatoes cut up and baked
Meal 4: 4oz talipia, 1/2c un-cooked brown rice cooked.
Meal 5: Post workout shake 1 serving ON whey chocolate flavor, 2/3c carbo gain
Meal 6; 4oz chicken breast, handful of green beans
Meal 7: ON casein protein shake before bed (Chocolate Peanut Butter Flavor)
Tuesday
Meal 1: 2c cherrios, 1 serving ON performance Whey mixed with water for a milk substitute.
Meal 2: Protein Pancakes using only one serving amount of oat flour
Meal 3: 2 egg whites, 1 whole egg, 2 1/2 baby red potatoes cut up and baked
Meal 4: 4oz talipia, 1/2c un-cooked brown rice cooked.
Meal 5: Post workout shake 1 serving ON whey chocolate flavor, 1/2c carbo gain
Meal 6; 4oz chicken breast, handful of green beans
Meal 7: ON casein protein shake before bed (Chocolate Peanut Butter Flavor)
Wednesday
Meal 1: 2c cherrios, 1 serving ON performance Whey mixed with water for a milk substitute.
Meal 2: Protein Pancakes using only one serving amount of oat flour
Meal 3: 2 egg whites, 1 whole egg, 2 1/2 baby red potatoes cut up and baked
Meal 4: 4oz talipia, 1/2c un-cooked brown rice cooked.
Meal 5: Post workout shake 1 serving ON whey chocolate flavor, 1/2c carbo gain
Meal 6; 4oz chicken breast, handful of green beans
Meal 7: ON casein protein shake before bed (Chocolate Peanut Butter Flavor)
Thursday
Meal 1: 1 1/2 cup cherrios, 1 serving ON performance Whey mixed with water for a milk substitute.
Meal 2: Protein Pancakes using only one serving amount of oat flour
Meal 3: 4 egg whites, 1 whole egg, 1 baby red potatoe
Meal 4: Post workout Shake - 1 serving ON whey chocolate flavor, 1/2c carbo gain
Meal 5: 4oz Talipia, 1/2c corn, handful green beans
Meal 6: 4oz Talipia, 1/2c corn, handful green beans
Meal 7: ON casein protein shake before bed (Chocolate Peanut Butter Flavor)
Friday
Meal 1: 3oz steak, 1 sweet potatoe, glass of water
Meal 2: 3oz steak, 1 sweet potatoe, glass of water
Meal 3: protein bar, 1 bannana, glass of water
Meal 4: Turkey & cheese sub from subway, 10oz of water
Meal 5; 2 rice cakes, peanut butter & jelly
My Supplement Philosophy View My Full Supplement Philosophy
This is my supplement program for Bodybuilding.com 100,000 transformation callenge:)
Weeks 1-6
wake-up: 1 serving Opti-men by optimum nutrition, 1 serving fish-oil soft-gels by optimum nutrition, 1 vitamin C tablet, and 2 vitamin E's
Pre-workout: 1 scoop hemo rage, 5 grams micronized creatine by optimum nutrition, 5 grams optimum glutaimine
post-workout: 1 scoop 100% gold standard whey(Double rick chocolate), 1 scoop myofusion (chocolate/penaut butter flavor), 5 grams optimum nutrition glutamine, 5 grams micronized creatine by optimum nutrition, 3/4 cup carbo gain, mix all ingredients and drink:)
bed-time: 1 1/2 scoops optimum nutrition chocolate/peanut butter casein protein, 3 zma caps
Weeks 7-12
wake-up: 1 serving Opti-men by optimum nutrition, 1 serving fish-oil soft-gels by optimum nutrition, 1 vitamin C tablet, and 2 vitamin E's, 1 tablespoon Now foods L-carnatine, 1 primaforce green tea serving, 1 primaforce Yohimbine serving
Pre-workout: 1 primaforce green tea serving, 1 primaforce Yohimbine serving, 2 scoops beta-crete, 2 scoops con-crete, 5 grams optimum glutamine
post-workout: 1 scoop 100% gold standard whey(Double rick chocolate), 1 scoop myofusion (chocolate/penaut butter flavor), 5 grams optimum nutrition glutamine, 3/4 cup carbo gain, mix all ingredients and drink:)
bed-time: 1 1/2 scoops optimum nutrition chocolate/peanut butter casein protein, 3 zma caps
(Week 11): I'm cutting post-workout carbs
(Weeks 11 & 12): I'm adding 5 grams of Optimum glutamine to wake-up, and bed-time.
My Motivation Philosophy View My Full Motivation Philosophy
Motivation for Bodybuilding.com and Optimum Nutrition $100,000 transformation challenge
Well...the Headline itself is a lot of motivation itself...lol. Yet, on a more serious note...My Family is a strong motivation for me. A few of my family members have died due to Heart problems, and my Father has had four heart-attacks and three triple-bypass surgery's and stints on so many places I can't count. I try my best to get them motivated and to workout...still working on that...yet I can say since I've been doing this callenge they have cleaned up there eating habits alot:)
One of my other motivations is just something inside me that won't give up or quit...I usually have great ideas or start things and never truly finish them or give it my all...so I made a choice to finish strong...and thats what I'm doing!! I really think Yoga has helped me slow down and be more balanced and not so scattered.
Just looking at some of the great and amazing transformations on Bodyspace is another great motivation for me:) It's truly amazing how we can control our body's and make them shape-shift in so little time:)
CoverGuy78 www.colossalsupplements.com That's where I get my supplements most of the time, Cause they still beat on price and service.
Feb 20, 2013 | LikeCoverGuy78 updated his weight from 207 Lbs. to 206 Lbs., a 1 Lb. loss in 102 days.
Feb 20, 2013 | Like
Visitor Comments
CoverGuy78 is now friends with Mahogany1.