The Six week challenge?!?

[flexygrl]

Let's get motivated ladies and any gentlemen as well!!

Who's up for a six week challenge? You can do a lot in six weeks. If you are up for it:

What would you like to see happen in six weeks?

Me:

1) Lose 2-3% bf
2) increase my core excercises by 20 pounds. I will post the current weight that I lift sometime tonight.
3) Alternate 3 HIIT and 2 regular cardio days each week:
week 1: 3 days regular cardio, 2 days HIIT
week 2: 2 days regular, 3 days HIIT
and so on:

Here's the link to HIIT, if you don't know what it is:

http://www.musclemedia.com/training/hiit.asp

So, let's start August 1st and continue until September 12th. Anyone interested?

 

[lucidblue]

I'm in. Let me figure out what my goals will be. I'll post them in the next few days. I've been trying to set some specific goals and this is a great motivator to actually do it.

Great idea!

 

[Candy]

I am there!

 

[flexygrl]

Cool!!! Anyway, Candy and I are probably gonna be following week 3 of this diet, if you need a diet, LB.

http://www.muscleandfitnesshers.com/nutrition/40

 

[WildTigerEyes7]

I'm in too. I just started my CKD diet/program so 6 weeks will be a good marker for my progress. (Plus it is half way between the time I allowed myself to hit goal weight).

Will get all goals together and post them soon.

WTE

 

[nikkita]

I'm interested however my goals are more oriented to:

1) gain 8 lbs of lean mass
2) get greater size for my legs and calves
3) get more strenght for my upper body

I don't have a diet for that now, if you know of one that may help let me know.

 

[flexygrl]

Wow...cool!! Great to have you all.

Nikitta,

If you want to make strength gains, just chuck the diet. I would advise eating as clean as possible, but just lots more calories, that's what's gonna give you strenght in the gym. I would advise more carbs on training days, less on non-training days. I'm sure spatts can help you with this. She has a bulking diet. Welcome aboard!!

 

[Deleted member 33117]

Hmmm.... might try. I want to add 10 ibs of lbm without gaining any body fat. I need to bring up my tri's, bi's and delts, and my chest could use some work also.

 

[flexygrl]

10 ibs of lbm without gaining any body fat

That's really hard. What is your plan of attack? I'm may do this in November, but I am scared that I'll get fat!!!

 

[lucidblue]

I'm interested however my goals are more oriented to:

1) gain 8 lbs of lean mass
2) get greater size for my legs and calves
3) get more strenght for my upper body

I don't have a diet for that now, if you know of one that may help let me know.

I won't be doing the diet either.

 

[flexygrl]

LB,

That's just fine. Glad to have you anyway.

 

[Deleted member 33117]

My plan of attack? My current diet/routine/cycle
I'm doing a high calorie CKD for bulking (works quite well for me, bulking on low carbs that is). I have a pretty good 6 day a week routine. The frequint training does keep metabolism elevated. Plus I'm doing cardio 3 times a week at night.
My current cycle.
test prop 50 mg ed
trenbolone 50 mg ed
boldenone 600 mg/week
t3 25 mcg day
letrozole 1.25 mg eod
Thus far I don't appear to have gained any bf (maybe 4 or 5 ibs of water) after 3 weeks, but I'm up 16 ibs from where I was in my avatar (200 ibs to 216), my arms and chest look bigger, and I have more viens. Also noticing strength gains. So my goal is quite feasable. How are you going about your's?

 

[flexygrl]

Well, I'm planing on just eating 6 times a day. 3 regular meals, 3 protein shakes and doing cardio and lifting 5-6 times a week. Then in November, I may do some kind of bulking diet to get some size and increase my strength. We shall see!

Yours sounds really good!! Good luck!

 

[Deleted member 33117]

Anywho, someone on the diet board asked for my diet and stats so I'll cut and paste it again here:
My current diet, average day.
-5 ibs of ground turkey, not the lean stuff, but I do cook on my george forman grill.
-romaine lettace, enough to fill about 3/4 of a gallon jug. I make salids with this and my turkey. SOmetimes I dice cucumbers or broccolli on it
-salid dressing, low carb, olive oil based.
-one scoop of why isolate, post workout, with 2 tbs of flaxseed oil. On days I do cardio I drink another shake after my cardio.
-3 g fish oil in the morning, 3 more before bed

Some days I cut out 2-3 ibs of the turkey and eat an entire jar of natural peanut butter or a several cups of macadmia nutts or walnutts. I carb up once a week. It might last 1 day, or up to 2 depending on how I feel.

Stats in my avatar (haven't taken any measurements since I took those pictures, however I am up 16 ibs)

5'9" 200 ibs
Chest 50.5"
thighs 28"
waist 32"
arms 17.5" (have probably gained an inch since then, people have commented that my chest and arms look a lot bigger)
calves 18"

-Bench 455 X3 (had to stop benching due to reoccuring injury, now doing strictly machine work for chest)
-Squat 505X5
-Deadlift 615 X1 (with wraps)
Incuded lifts for those who are interested, although I'm a bodybuilder not a powerlifter/strongman

 

[Deleted member 33117]

Here is my training split, had to copy it from the HST thread on the training board.

Everything is in #reps X # sets, when I say drop set I reduce weight and take less than 15 seconds between sets)
-Sunday (legs and back heavy)
Sqauts 3-5 X1-2
Deadlift 3-5 X1-2
Donkey calf raise 20+(I just do the whole stack) X2
Leg ext 8-12 X1
Seated Leg Curl 6-12 X1 (entire stack to failure)
Wrist curl (behind the back) 12-20 X1, 8-12X1 (drop set)

-Monday (chest, shoulders arms heavy)
Bench Press 3-5X1 10-20X1 (drop set)
Shrug 5-10X1 (followed by strip set down to 135)
Military Press 3-5X1 (followed by strip set down to the bar)
Weighted dip or hammer dip machine 3-5X1
Tricep ext 6-10X1
Superset
Barbell Curl 6-10X1
Incline Curl 5-8X1
Barbell Curl or preacher curl 5-8X1
Reverse Grip Preacher Curl 8-12X1

-Tuesday (legs and back medium)
Hack Squat 6-10X1, 8-12X1 (drop set)
SL Deadlift 6-10X1
Seated Calf Raise 15-30X2
One Arm Dumbell Row or Hammer Pulldown 8-12X1

-Wednesday (chest, shoulders, arms medium)
Bench Press 8-12X1
Incline Dumbell Press or Hammer Incline 8-12X1
Seated Dumbell Press 8-10X3 (strip set)
Lateral face down on incline bench 8-12X1
Superset
Tricep Ext 8-12X1
Behind the head ext 6-10X1
Concentratoin Curl or Alt Dumbell Curl 8-12X1
Preacher Curl 6-10X2 (drop set)
Reverse Grip Preacher Curl 8-12X1

-Thursday (legs, back light)
Leg Press 10-20X2
Toe Press on leg press machine: 30+X2 (30plates to failure with
15 seconds between sets)
Leg ext 8-12X1
Leg curl 6-12X1 (entire stack to failure)
One-arm dumbell row or Barbell row 8-12X1
Wrist curl (behind back) 10-20X1

Friday (chest, shoulders, arms light)
Hammer incline press 8-12X1 6-10X1 4-10X1 (drop set)
Hammer decline press (just started using this machine) 8-15X1
or cable crossover 15-20X1
Dumbell Upright Row 8-12X3 (drop set)
Superset
Behind head ext 12-15X1
Incline curl 8-15X1
Behind head ext 12-15X1
Incline curl 8-15X1
Behind head ext 12-15X1
Incline curl 8-15X1
Reverse grip preacher curl 12-15X1

Anyway, I use some of the basic ideas behind HST training, however I use a split routine, and alternate reps ranges throughout the week rather than slowly lowering reps through the course of several weeks. Also I do more than one set, but stay well within my recovery ability. None-the-less my workouts are very short, lasting 15-30 minutes, averaging 20 including warmups.

 

[Deleted member 33117]

Well, I'm planing on just eating 6 times a day. 3 regular meals, 3 protein shakes and doing cardio and lifting 5-6 times a week. Then in November, I may do some kind of bulking diet to get some size and increase my strength. We shall see!

Yours sounds really good!! Good luck!

Hmmm.... I'll be doing 10-12 regular small meals a day, not counting shakes. I don't believe shakes are that useful except for post workout. So days I don't train or do cardio, I don't drink shakes. Higher meal frequincy is always better, and when you are eating that often, they are really like eating 10 snakes even when on high cals.

 

[Backlash]

Cool I'm in. I just started an HST workout yesterday, so this will overlap almost perfectly with that "cycle." (I'm not using any drugs).

My goal is to gain 10 pounds, hopefully mostly LBM. I am a bit wary of setting size (inches) goals since 6 weeks is such a short time...

 

[Deleted member 33117]

Cool I'm in. I just started an HST workout yesterday, so this will overlap almost perfectly with that "cycle." (I'm not using any drugs).

My goal is to gain 10 pounds, hopefully mostly LBM. I am a bit wary of setting size (inches) goals since 6 weeks is such a short time...

Good idea. If you have been training for some time, you aren't going to gain 10 ibs of lbm in 6 weeks, natural. Still you can make a goal to put on some lbm.

 

[MFMan]

Sounds like a good idea as long as I don't have to endorse anything.

 

[flexygrl]

Okay, so who ever is in, are we going to do , before and after pics?

 

[Deleted member 33117]

That should be an individual thing. LoL I don't know if I want to put on all that pro tan again just for a 6 week challenge. All my pics in my gallery at the moment have them, so I'm going to look really pale without it. I have to tan 4 times a week just to look normal. I'm very fair skinned.

 

[Paulos]

I'm in.

I'm 228 right now, I'm down from 251 three weeks ago....not sure on BF but I'm a fat fuck. Goal is to lose as much weight as possible while losing as little LBM as possible.

Diet is Ultra Clean, supplementing with R-Ala, Multivitamin, and lots and lots of whey, going to add fish oil soon.

Current Things being used...

600mg EQ/300mg Deca - 2 weeks left before I come off.
Currently using 150mcg Clen + 4 Trex Daily. (2 Weeks/2Weeks)
Letrozole 2.5mg EOD

Hopefully by the end of the six weeks I can get around 205 or so.

 

[flexygrl]

That's fine. I am planning on posting my current bf and my current lifts(if that is the right word). Wow this is going to be cool! We have so many people now!!!

 

[lucidblue]

I'll post before and after pics too and BF, etc. I'm sure I won't have all this done until Thursday.

 

[bigguns15]

I'm sorry, I'm out for this one. I'll be smack in the middle of a training cycle for a meet on October 18th.

Good luck to all the rest of you though I look forward to seeing your progress!

 

[velvett]

I'm in.

I'm 228 right now, I'm down from 251 three weeks ago....not sure on BF but I'm a fat fuck. Goal is to lose as much weight as possible while losing as little LBM as possible.

WOW.


Great work.

 

[velvett]

I don't know - I might have to join in - I've been re-vamping my whole training method - starting all over after some time off.

...thinking...

 

[flexygrl]

seriously paulos, that's awesome!!!!

LB,

It doesn't start until August 1st, so don't worry. I'll post my info on thursday too!!!

this is going to be so fun!

bigguns,

Good luck to you!! And you look awesome in your avatar!

 

[takniteasy]

This would be really great for me 'cept I will start 1 week later on Aug 8. I need some motivation for diet as my training is almost zilch (still recuping from neck injury). I wont get the yeah or nay from the doc til next week, so I could throw some training in after then. Otherwise, I wil give it a shot!

 

[lucidblue]

I'm sorry, I'm out for this one. I'll be smack in the middle of a training cycle for a meet on October 18th.

Good luck to all the rest of you though I look forward to seeing your progress!

Good luck at your meet! From what I've seen on the training board you're working really hard.

 

[bigguns15]

Thanks flexygrl and lucid! Good luck to you too

 

[makedah]

I'm in. Will post details later. I'm certainly not posting full-body pics. You'll have to trust me.

 

[Cessa]

Count me in!!!!!
I will think of everyone when my gym buddy bails and I have to work out by my self!!!!!

I am currently 130 4'10"
I am looking to lose about 14 lbs
I am taking T-REX, eating pretty clean,
and drinking 1-2 protein shakes a day

I have been trying to lose these lbs all summer, I have a
slow metabolism (1221) so I have to train extra hard and stay
away from alchohol!!!!! I am gonna try to incorporate morning cardio into my workout which I havent done in a while.......

 

[flexygrl]

cessa,

Cool!!!


how often do you eat? What has helped me is to eat every 2-3 hours. Are you doing that?

 

[JollyRogers]

I'm interested however my goals are more oriented to
....had to borrow that line



gain 5 pounds
reach 365 on my bench 1rm max
add some girth to my legs and calves
squat 325-330 for 5 reps
dead 400



all raW

 

[flexygrl]

Jr,

Awesome!! Glad to have you!

 

[Bullit]

I'm in.

Goal: drop 10lbs.
Weight yesterday: 191 lbs.

Took some pics too and OMFG I look the shits.

 

[Deleted member 33117]

Glad to hear that you are in too JR.

 

[Paulos]

Here's my current pic as of today, 227 and who knows how much bf.

 

[flexygrl]

Paulos,

You look awesome!! What are you worried about! You are gonna look sooooooooooooo good in 6 weeks!!!!

 

[flexygrl]

Here are mine. My BF is still really high. I think it's 30%.

 

[Paulos]

Paulos,

You look awesome!! What are you worried about! You are gonna look sooooooooooooo good in 6 weeks!!!!

Uh...I'd look decent if I were natural.

I am not.

 

[flexygrl]

Are you coming off a cycle? If so, then aren't you just a bit puffy? When the water goes away, you'll look even better.

 

[Bullit]

Paulos -




Holy shitballs.

 

[velvett]

Paulos -




Holy shitballs.

Kinda what I was thinking.

 

[Paulos]

Oh, another goal of mine.

Get a fucking tan.

 

[makedah]

I've been such a slug recently, so most of my goals are behavioral instead of physical (although of course, one follows the other).

Lose 10 lbs
which requires me to do the following:

Stick to diet
I may start a thread somewhere around here - probably the journal page - about what I ate. The idea scares me, so I think that's a good thing.

Stick to training schedule
I have a baaad habit of skipping training when I'm busy or 'tired.' I lift 4x/week so there are approximately 24 training days in 6 weeks. I'm going to challenge myself to not skip more than 3. (I just can't train the first 2 days of my period, so I need to build in some 'down time.')

Stop skipping cardio
Whether moderate or intense, I USUALLY skip my cardio workouts. Bad girl. I'm going to challenge myself to do some form of cardio 3x a week, at least. So, that will be at least 18 cardio sessions.

 

[nikkita]

My starting stats are:

waist 25.5" ----> try to keep it from going to high
hips 38" -----> aim at 39"
legs 23" ---> aiming at a 24.5" or 25"
calves 13.75" ---> aiming at 14.5" (at least)

I don't have picture now to post, but probably I'll be uploading one for my avatar so that will be the starting point.

 

[lucidblue]

Goals:

1. Lose 2% BF
2. Increase squat by 50lbs for 5 reps - Squat is currently 95lbs. (Just stopped using the Smith machine and had to decrease the lbs by quite a bit).
3. Lose another inch off my waist (high and low) and hips. Forgot to bring current measurements... will edit this when I get home.
4. Decrease skinfold on thigh from 30 to 27

Here's a link to my starting photos:

Photos -8/1