2008 Transformation Contest

The last week was rough.

You already heard about my diet problem, and I am now almost entirely sure it is the wheat oats I ate all the past week. My weight was not moving at all, just stood there at the same spot. I also experienced energy drop. It was hard for me to get up in the 05:30AM and do the morning workout. I was already afraid I was going to stop progressing, that I have reached some sort of plateau. I have experienced such things before and it takes some time to break out of it.

Today I feel much better. I got up and finished my workout as usual and doing just fine. I know I have lost a week and I will compensate for it this week. Now I understand much more was affecting my condition last week. Major factor is the stress. I am starting my own business venture. I will start my own on-line supplement store and I have so much to do about it. Yesterday I reached one milestone by actually registering my business and getting all the papers required for the business start. I can relax for a moment, but not for long. This week I have to work on my web site and scripts for on-line sales, plus I have to make contact with all the distributors in my country. I am very excited about this and I have such a positive vibrations I just know I will succeed!

Now I am still running on empty here, no supplements are used, but I feel strong and energized. I will double the boxing intensity for this week and lower the calories and hope for the best

That’s it from me for this call, keep your intensity high!

malibuilder

OK, I have some great news: I lost another two pounds I know you are all happy about it, because now you know how serious I am about this and there is all more reason for you to start working harder

Anyways, I start with some serious supplementation this week. So far I was taking only my amino supplement and this week I start with fat burners and less calories in my diet. Practically I walk around with my backpack full of rice and vegetables

I get up 05:30 take my fat burners, do my morning workout for 20 min.

Breakfast at 06:00, usually it is eggs, tuna, or oat meal, milk an a piece of fruit. I also take my whey amino after breakfast.

08:30 is time for my next meal, rice with vegetables.

10:30 another meal, some proteins, usually lean steak or chicken breasts.

13:00 another rice meal and again my amino supplements

15:30 another high protein meal

18:00 some green salad to get my nitro up and running

My gym workout (or another 20 min cardio on my off days) starts at 19:15 an it takes about an hour. Immediately after workout I take whey amino again.

My next meal is somewhere from 20:30 - 21:00 depending on the time when my workout starts. I usually eat eggs, fish or chicken breasts or some other low fat meat.

I never go too low on carbohydrates, hate when something messes with my brain. I eat yolks, I eat peanut butter and honey through out the day, in small doses of course. I eat fruits (3-4 pieces/day), almond nuts, pumpkin seeds and I supplement with omega and multivitamins to keep myself healthy. Also I drink about a gallon of watter dally.

And now I wish to show you my latest workout video, I hope you will enjoy it

I know what you’re thinking but no. Today is a busy day for me and I didn’t feel like cooking so I whipped what I call my Poo Bowl. Disturbed yet?

Poo Bowl Ingredients:
• 1 Large Bowl
• 1 cup of plain oatmeal
• 2 packets of splenda
• 1 teaspoon of cinnamon
• 2 scoops of MuscleTech Nitro-Tech Hard Core Chocolate Protein Powder

• Mix it all up in the bowl dry.

• Add water. I like my consistency a little thicker but if you like a soupy bowl go for more water.

• Microwave it for about a minute.

• Mix it around and let cool.

Yes it may look like a bowl of poo but damn does it taste good. I’ve told a few friends about it and they we’re like WTF are you talking about? Until they tried it. Now, they are hooked.

ENJOY!

This morning I woke up feeling great. I’ve noticed that if I have a shake before bed I have a ton of energy in the morning. I’ve implemented SciFit Chocolate protein - 2 scoops of chocolate. This protein mixes better for me in a simple shaker and no nasty after-taste. I also use MuscleTech Nitro-Tech Hardcode Chocolate Protein which also mixes well.

I normally head to the gym on an empty stomach and have been taking MuscleTech Gakic an hour before my workout as well as MuscleTech Nano Vapor about 15-20 minutes before my workouts. I will write more on these two products later but this morning I decided to mix things up a bit. I used to take Yoga 3-4x a week but I haven’t done it in about 2.5 years. I decided to take a yoga class this morning at Greenwood Athletic and Tennis Club. The room was heated and after getting used to the temp it was so relaxing. You’ve heard me babble about my friend Sara before and usually it is her kicking my ass in the weight room, but today it was in yoga. It was the first time I’d taken her class and certainly won’t be the last. It was humbling being in class and realizing I’m not quite as flexible and limber as I once was. So I’ve added a new goal within the next 6-8 weeks I will get more flexible and I will be able to do the yoga poses I did with ease a couple years ago.

Implementing yoga into my routines is not only physically beneficial but mentally as well. It teaches me to focus on me and block out distractions. It was an awesome class and I sweated my arse off. I probably lost a good 3lbs in water just from the class.

After class I downed some water and hammered out legs with Hurrle. We did a new, well new for me, excerscise at the end. Find a flight of stairs and do calf raises. Each stair you do the number you are on. So one calf raise for the first stair, two for the second and so on. It seemed pretty easy until about stair number 15 when you’re doing 15 reps and your calves are bellowing out STOOOOOOP MO FRO STOPPPP. It was good.

I’m off to check out a Sportsman’s Expo and Outdoor show which is fun to see the hunting crew and sea of camo. I attend these to check out the new spices and rubs along with jerky or various wild game meat. I’ll let ya know how it goes later tonight.

ohhhhhhhhhhhhhmmmmmmmmmmmmm OUT!

Taking supplements and medications throughout the day has overloaded my normal supplement organizer.  What do you guys and dolls use to organize your supplements?  Kris Gethin in the great question and answer session available here stated that he uses a tackle box.  Now that sounds like it would work.  Let me know.

All good plays start with a good plan.  I whipped out my play book and began planning my strategic offense this weekend.  It takes me quite a bit of time but the outcome is worth the effort. I must say that this week isn’t as creative as my past four weeks and I know it will get less as the finish line approaches.  I will be cutting more calories and carbs from the diet as the weeks go by.  Just a little warning: this could make me crabby.  I know you have seen those t-shirt “Warning: Bodybuilder on a Diet.”  LOL  Here is  sample of my diet for this week.

Monday January 21, 2008

5:00 cardio cruise 48 minutes
6:15 meal 1: ½ cup yogurt, ½ cup blackberries (I picked these this summer),  ¼ cup Almonds, and a protein shake made with one scoop IntraPro (Cal 443, Protein 36, Fat 18.25, Carbs 38.5)
9:00 meal 2: Protein shake (2scoops) ( cal 276, pro 48, fat 5, carbs 9)
12:00 meal 3: 2 cups mixed greens, 3oz turkey, ½ apple, 1 TBSP chopped pecans, 1 ½ TBSP craisins, 1Tbsp feta cheese, and 1 cup tomato soup (Cal 385, Prot 18, fat 10, Carb 9)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Weight training Legs, back, and calves (note: I posted my new program a few days ago)
6:30 meal 5: Grilled chicken breast and 1 cup broccoli (cal 172, pro 31.7, fat 1.7, carb 9.8)

Totals for Monday are Cal 1587  Protein 181.7, Fat 40, Carb 124.8  

Tuesday, January 22

5:00 cardio 52 minutes
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, ¼ cup raisins (Cal 348, Protein 30.6, Fat 4.8, Carbs 44.8)
9:00 meal 2: Protein shake with banana (2scoops) ( cal 386, pro 49, fat 5, carbs 38)
12:00 meal 3: Grilled chicken breast, 1 cups mixed greens, 1.4 cup chopped tomato, ¼ cup cucumber, (Cal 140.5, Prot 27.3, fat 1.7, Carb 4)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Weight training Chest, Shoulders, Arms, and Abs.  I will also do 20 minutes HIIT
6:30 meal 5: Grilled turkey breast and 1 cup peppers and onions (cal 155, pro 17.87, fat 4.2, carb 11.9)

Totals for Tuesday: 1305.5 calories, 172.7 protein, 20.7 fat, 103.7 carbs

Wednesday, January 23
5:00 52 minutes of peak push cardio
6:15 meal 1: Protein shake (2scoops) ( cal 276, pro 48, fat 4.5, carbs 9)
9:00 meal 2: 3oz turkey, 1oz cheddar(low fat), and a pear ( cal 263, pro 19.2, fat 9.2, carbs 28.1)
12:00 meal 3: Grilled chicken breast and 2 cups mixed greens, 1.4 cup chopped tomato, ¼ cup cucumber, (Cal 287, Prot 22.9, fat 4.3, Carb 5.3)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 HIIT cardio 30 minutes
6:30 meal 5: Grilled turkey breast and 1 cup peppers and onions (cal 155, pro 17.87, fat 4.2, carb 11.9)

Total for Wednesday: 1292 calories, 155.9 protein, 27.7 fat, 63.3 carbs

Thursday January 24
5:00 50 minutes of steady moderate cardio
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, ¼ cup diced peach (cal 327, pro 28.5 fat 4.3 carbs 39.5)
9:00 meal 2: : Protein shake (2scoops) ( cal 276, pro 48, fat 4.5, carbs 9)
12:00 meal 3: Tropical tuna  (Cal 190, Prot 19, fat 2.5, Carb 24)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Legs, back, and calves
6:30 meal 5: Lemon pepper salmon with 1 cup broccoli (cal 236, pro 30, fat 9.2, carb 4)

Totals for Thursday: 1340 calories, 173.5 protein, 26 fat, 85.5 carbs

Friday January 25
5:00 25 minutes of sprints
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, 1/3 cup craisins (cal 327, pro 28.5 fat 4.3 carbs 39.5)
9:00 meal 2: : Protein shake + pear (2scoops) ( cal 386, pro 49, fat 5, carbs 58)
12:00 meal 3: Salmon and 1 cup broccoli  (Cal 236, Prot 30, fat 9.2, Carb 4)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Chest, Shoulders, Arms, and abs and 20 minutes of HIIT
6:30 meal 5: grilled burgers (93/7 ground beef) and 1 cup salad

Totals for Friday: 1461 calories, 167.50 protein, 32.7 fat, 149.5 carbs

Saturday January 26
6:30 45 minutes of Yoga, bellydancing, or bootcamp
7:30 meal 1: 1 cup oatmeal, 1 scoop protein (cal 268, pro 27 fat 4 carbs 33.5)
10:30 meal 2: 1 cup cottage cheese ¼ cup pineapple ( cal 250, pro 26, fat 10, carbs 15)
1:30 meal 3: Homemade beef barley soup  (Cal 138, Prot 8.80, fat .72, Carb 22.5)
4:30 meal 4: Italian Tilipia and 1 cup broccoli ( cal 186, pro 24.9, fat 2.8, carbs 14.5)
7:30 meal 5: protein shake (138 cal, 24 pro, 2.5 fat, 4.5 carbs)

Totals for Saturday: 980 calories, 110.70 protein, 20.02 fat, 90 carbs)
Note: depending on how I feel, I may add an extra protein shake today.

Overall it doesn’t seem like a lot of food but I haven’t been hungry yet. I think the Cytolean helps a lot with that.  Feel free to state your opinion on the diet.  Oh and you may noticed that I have a lot of chicken in the beginning of the week. That’s because I have it on hand and refuse to go shopping again until Wednesday.  LOL   Beginning next week I will be adding more salads to help increase the fiber content without adding a lot of calories, carbs, and fats.  I am also working on increasing my water consumption.  Dean at Muscletech says I need more.  On another note I have not drank a soda since the start of this contest and I don’t miss them. Plus I don’t spend any money during the day now.  I save it to buy more Intrapro protein.  I seem to be going through a lot of it.  I am almost through the supply that Gaspari sent.  

MuscleTech is no stranger to the bodybuilding and fitness community. We’ve all see there ads on tv or in the various magazines. They have some of the top competitors on their athlete roster. They have a reputation of leading the way in innovation. I’ve eaten their bars and also tried Hydroxycut back in the ephedra days. I’ve never tried their shakes or a number of other products in their line. That is until today.

My man Dean over at MuscleTech hooked me up with a number of Muscle Tech products. I’ll be talking with him tomorrow and devising a plan for me to implement them all into my diet and training. Tonight I made a shake with MuscleTech Nitro-Tech Hardcore Vanilla.
• 14oz of water
• 3 scoops of the Nitro-Tech powder
• About 12 ice cubes
• Blended it all together.

I was surprised at the consistency when pouring it out. Many shakes are clumpy and don’t blend well. This was surprisingly smooth and evenly blended. It smelled good, which some proteins make me want to gag just for the smell. It tasted awesome! It didn’t have a chalky taste or any type of after-taste. Again many shakes I’ve tried have this type of taste.

I rate this shake an A on my grading scale of shakes. I’d definitely recommend this shake to others. You can get it at the bodybuilding.com store.

I will be giving reviews and other updates on other products. No, I don’t like everything I try and will comment why on those as well.

My joy has been made complete.  I just received my package of Gaspari Plasma Jet & "Size On" in the mail!  I also received a call today from Mr. Muscle Tech, letting me know that my Gakic will be in no later than tomorrow.  

If you think my little girlie muscles are looking pumped up and defined this week…just wait until next week! For the first time since I began weight training, I am living on a high quality protein diet, (think Intra-Pro), and a daily regimine of the best bodybuilding products on the planet. Also at my fingertips lays 24 hour advice from the best of the best in the industry.  I am in great hands.

Now the rest of it is up to me.

And I say….you ain’t seen NOTHIN’ yet! 

I am taking a number of supplements and they all have a place in my nutritional regime.  If I had to pick only one to keep taking it would be simple fish oil.  There are many manufacturers and brands available.  My preference is for liquid fish oil as opposed to capsules and I avoid Cod liver oil.  Currently I am taking 1 tsp of Acsenta’s Nutrasea with 4 of my feedings.

Why would I choose fish oil over all the other great supplements I am taking?  There is a proven correlation between Omega-3 consumption and good mental health and good joint health.  Fish oil has been shown to keep the heart clean and the metabolism moving.  Most importantly getting good amounts of DHA and EPA from my typical ‘real’ food is difficult even when eating a great deal of fish unlike my other vitamin and mineral needs.

Why would I choose a liquid fish oil over capsules?  The lemon flavored oil makes a great salad dressing for one and it is easier to take a tsp of the liquid than 6-12 capsules.  I thought the liquid would be hard to get down but find that the taste is not bad at all, even taking it straight from the bottle.

One way I get enough protein in my diet is through protein shakes. I drink several a day.  I have decided that my favorite protein is Intrapro by Gaspari.  I dont care what flavor. They are all fantastic and mix easily.  

Now having a chocolate, vanilla, or strawberry shake is fine.  After a while it gets a little boring.  Whats a girl to do but make them a little more exciting.  There is no reason to not enjoy the food and drink you put in you body.  I thought I would share a couple of recipes with you.

Apple Pie Protein Shake
6oz unsweetened apple juice
6oz water
1/2 tsp butter buds
1/4 tsp cinnamon
1 - 2 scoops Intrapro Vanilla Protein
6 ice cube

Put all in blender. Mix and enjoy.  I have a personal size Hamilton Beach blender that I keep in my office at work.  You mix and drink from the same container.  Makes things nice and easy.

Reese Peanut Butter Shake
1 - 2 scoops of IntraPro Chocolate Protein
12 oz water
1 TBSP peanut butter

Mix it up and enjoy.  Not quite a peanut butter cup but pretty close.  

Now I know what your thinking…apple pie and reese… nope I am not failing off the wagon.  There is no reason I cant enjoy these great tastes in a healthy manner.  Diet is about making healthy choice.  Success is keeping it flavorful and satisfying.  I dont feel guilty.

Many times people ask me if you had to choose one supplement what would it be. There are many great supplements on the market and it would bee hard to choose. Protein powders and drinks make it much easier to get in the amounts of protein I should be taking in. Multi-vitamins are always essential and I’m a big fan of extra vitamin C. However if I had to pick one supplement it would be glutamine. I use Higher Power L-Glutamine but there are a number of brands out there. The biggest difference I can tell when taking glutamine is decreased muscle soreness.

What is glutamine?
Well, I could explain it to you but there are a few articles here on bodybuilding.com that do a much better job of breaking it down. You can check out the glutamine articles here on bodybuilding.com. Read up on it and I’d suggest looking into adding a glutamine supplement to your day if you’re not already.

On behalf of everyone at Gaspari Nutrition and Bodybuilding.com, we would like to welcome you to the 2008 Transformation Challenge and thank the contestants for participating with the product stacks shown in our catalog.  The guys will get the Lean Mass stack from our catalog. The women will get the Marzia Lean & Fit stack from our 2008 catalog.

This is a huge opportunity as a product stack tester just in free supplements alone, in addition to the prizes being awarded at the end of the contest! 

In addition, we will be offering you all the support you can handle.  If you succeed in your transformation, we will succeed as well!  For contest support, please consult with Deserusan from the BB.com forums as he will be the lead on this project. If you are more comfortable working with a female, I encourage you to reach out to MsFitness from BodySpace for additional information.  Zachattack43 from the boards will also be assisting in the transformation as well.  (I’m JV@Gaspari here, but I’m not nearly on the boards as much as our rep team.)

Deserusan will also be setting up a thread on our forum at www.gaspariforum.com in the Sponsored Logs section.  In addition to your participation at BB.com, we encourage you to come by our forum and keep us up to date on your progress.  The winner of the contest will be featured on the homepage of our website at www.gasparinutrition.com as a Top Testimonial winner and may also be used in an advertisement.  How’s that for motivation?

So this is your chance to succeed!  There is more then money at stake here, its an opportunity to arm yourself with some of the brightest minds in sports nutrition today and achieve everything you have ever dreamed of.  The hard work is up to you. Good luck to everyone. We are here for you on your journey!

Editor’s Note:  learn more about this contest here:

http://www.bodybuilding.com/fun/2008transformblogguide1.htm

Ah yes, today was leg day. I actually love leg day because my legs are well very strong, its even more odd that my wife says she likes my legs. Shouldnt I be telling her that.

Anyways its a brief entry here, since my internet is down at home. Grabbing a friends computer for a minute.

Today I stacked 5 PLasmajet Pills, and Superpump 1 scoop…I’ve never ever ever had intensity to keep on going with leg day like I had today.
Minus the stinkin 14 year olds hogging the leg press machine to try and hit 210lbs, all was good.
My after feel is not so much of a pump, but I can tell that when I leave the gym there is weakness, the legs have been worked. But these products have helped me thru every last rep, even ones when I would have normally bowed out.

Yet another promising experience with Gaspari products….

P.S. The vanilla protien powder, and sugar free cheesecake pudding are great. Its a nice snack if you have a sugar craving, not a huge fan of the Malodextrin…but I dont eat it non stop just once or twice a week.

One last note before I forget, I’m down 4 lbs since the Wed weigh in

I feel great.  Extremely sore but great.  The new routine has the DOMS kicking my hinny.  I need a body message.  Despite being sore as hell, I wouldnt change a thing.  I know I am making progress and doing my body good.  I am transforming it one day at a time.  I will keep pushing.  Progress is happening and I am loving it.  Bring on the burn baby!!!

Todays plan:
6:00am  Yep slept in! LOL  cytolean

6:30 Meal1:  4 strips of turkey bacon, 1 slice cheddar cheese, and 2 slices of whole grain bread with animal pak and flex.

8:00 Meal 2: 1 scoop instapro, 10 oz milk, 1/2 cup oatmeal, 1/2 cup raisen, 12 almonds, 1 tbsp peanut butter.  Mix together and enjoy the protein pudding.

By the way did I tell you gaspari’s protein is absolute fabulous.  I open the chocolate and want to dive right in.  Strawberry made my mouth water and the vanilla–all I can say is real french vanilla ice cream.  Dreamy.

11:00 Cardio  multimachines 45 minutes
0-5   EFX level 2 rpe 3
5-15 EFX level 6 RPE 5
15-30 bike RPM 80  RPE 5
30-40 treadmill 3% incline RPE 5
40-45 treadmill flat RPE 3

12:00 cytolean

12:30  meal 3: 4oz grilled salmon, 1 cup each squash and zucchini

3:00 meal 4: 1 scoop instapro with 1 cup yogart

5:30 Meal 5:  1 cup cottage cheese and 1/2 cup pineapple.

So today was my first official day using SuperPump……..ok so I tested it yesterday right when I got it, and did a Dumbell routine at home…plus I had some PlasmaJet.

Anyways so this morning is back day, of course followed with cardio.

First things I noticed, energy is there, even though all I had this morning was about 4oz of chicken, and the superpump befor hitting the gym. My drive to succeed is way up, is this the focus everyone talks about with NO products..I’m working out starting with only 1 scoop. I’m about 30 minutes into my routine and just about wrapping up back day….and I suddenly realize, while I have done about 4 exercises, aside from my pumped up back…I have this aching desire that I havent even worked out. Its the weirdest feeling I have ever had. I mean come on its 6:00am, I am usually sleeping right now how is it that after 30+ minutes of back work, I feel as though I havent done anything. I pushed it hard, and can feel some burn..but I feel like I could go on for another hour, so to tide me over I did one more back exercise..then hit cardio.

I have to say I dont think this would have been possible without………..Superpump.