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01-17-2013, 08:15 PM #1
Taylor Normandeau - M4BTEAM SUPER-10 Transformation Journal
Stats
- 5'10
- 228 lbs
- 25 years old
- Brown Eyes
- Gemini
- Coke > Pepsi
History
Lifted religiously in teenage years, took several year hiatus to become gruesomely fat and unhealthy between 2005-2007. Re-entered gym at a soggy 285lbs of estrogenic glory. Through many seasons of aggressive cutting while still focusing on developing muscle (and failing/learning), I now find myself around 228lbs in good condition FOR ME, but have yet to ever achieve any respectable level of condition by bodybuilding standards.
Genetic strengths/Weaknesses
Naturally large and strong growing up, but always higher bodyfat. Less vascular than pretty much everybody on the planet, even when at bodyfat levels where should be showing. Muscle growth isn't much of a battle for me, but conditioning is. Majority of fat in lower abs/love handles/ass. I tend to look 10x better in person than I do in pictures (non-midget white man syndrome), which doesn't bode well for this competition but F it.
Transformation Gameplan
OverallMy goal is essentially just become much better in 12 weeks time. I don't plan on strictly cutting, although that would probably offer me the most success in this competition, as I have long term goals for the year and this is an important growth time for me. I plan on achieving as much growth in the first 8 weeks as possible while also losing bodyfat, and from there (or sooner if obvious) judging my progress and either keep doing the same thing, or switch to aggressive 4 week cut to bring in home stretch.
Although I tend to fall into the "carb sensitive" catagory, I plan on using a higher carb approach for this process, to a degree. The reasons for this are A) I used this type of diet to achieve better conditioning last year B) I have been using pro/fat all day with carbs only pre/post workout for 6 months, and feel it has stalled. I no longer feel like I am leaning out or growing. My hope is that my metabolism will be boosted through the increase in food and force change, and at the very least maintain conditioning but reset, so if I need to speed fat loss later in the 12 weeks I can take carbs back out.
Diet
Basic outline is like this, roughly estimated. I can't be bothered with writing down each meal, maybe here and there.
Day 1 (training day)= 300g protein, 250g carbs, 20-30 grams fat
Day 2 (training day)= 300g protein, 350g carbs, 20-30 grams fat
Day 3 (Off day)= 300g protein, <50 carbs, 60-80 grams fat
TrainingI have been a very vocal supporter of high volume training for MY body and bodytype, and I also have been a largely instinctual trainer. I hate writing things down and it just leads to boredom and anxiety for me. For the last year I have been following higher volume, still lots of sets to failure, and bodyparts once a week (or every 6/7 days). To mix it up, I will be switching to the Big Beyond Belief 4 day program which is a lower volume but higher frequency program. Bodyparts will be trained 3x a week with varying rep schemes each time, and weekly changes in rest periods. I am hoping the change in training along side the change in diet will result in a change in ME. I have also not done much cardio in a long time, as I did so much to initially lose weight I needed a break. I am planning that bringing it back in will greatly help and just add to the effect, I will be doing it 4-5 days a week AM fasted for 20-30 minutes, and post training 20 minutes.
CycleI tend to just look like puffy (even more so) shit on testosterone. Even propianate, although to a lesser degree. I will remain on 250mgs throughout but will be using higher doses of NPP and EQ. T3 will be started at 50mcg and increased as necassary
SupplementsI take about 10 different vitamins and health supplements. Just the standard multi/Vit C/Vit D/Fish oils/CoQ 10/etc. My only other supplemets will be creatine monohydrate and glutamine, which I drink 10g of each along with 20 grams of gatorade powder during my workout. ECA will be cycled in and out as needed and taken out enough to not get burnt out.
Pictures
And finally, here are the "before" pictures. Taken after a LONG month involved 2 moves, and the final 8 days before picture with zero training and being very sick with a cold.Last edited by ~Maz~; 05-31-2013 at 12:01 PM.
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01-17-2013, 08:15 PM #2
I am aware mine is a bit more "wordy" that most, but just ask anyone who deals with me personally...it's par for the course. My bad!
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01-17-2013, 08:39 PM #3
- Join Date
- Jun 2009
- Posts
- 8,191
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~ The more wordy the better!! Let's us all in on where you are in your plans and how you go forward step by step!! Looking forward to following your transformation!! ~
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01-17-2013, 08:44 PM #4
Think you will do well in this.competition....should be able to make.some nice.changes over 12 wks...
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01-17-2013, 10:31 PM #5
While I was reading your plan I was picturing you strumming your guitar in the backround.........very soothing.
Kick some ass man!!!!!Confucius say...
A ripped guy who eats a pizza, then does an hour of cardio is still ripped.
A fat guy who eats a pizza, then does an hour of cardio is still fat.
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01-17-2013, 10:33 PM #6
- Join Date
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Agreed. You have a killer V taper if you burn that fat. Good luck brother!
All posts are for entertainment and may contain fiction. Consult a doctor before using any medications. heavyiron does not advocate readers engage in any illegal activity.
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01-17-2013, 11:05 PM #7
I appreciate it gentlemen! Look forward to and watching everyone morph
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01-18-2013, 12:20 AM #8Big BarryGuest
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01-18-2013, 12:27 AM #9
- Join Date
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Your waist/hip ratio is pretty damn good! Like most us wthout the ab flab you'll look freaky.
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01-18-2013, 01:10 AM #10
Exceptionally thorough plan. Good luck Taylor!
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01-18-2013, 01:44 AM #11
You were my top 3 before this competition. Really great potential. You'll have the best V physique after the show. Good luck
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01-18-2013, 02:39 AM #12
I love wordy!!! No questions needed at all....everything is explained right in that first post.
Best of luck to you!
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01-18-2013, 08:22 AM #13
Good luck! Excellent V-taper!
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01-18-2013, 08:24 AM #14
agree with others I think you could do real well in 12 weeks
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01-18-2013, 01:14 PM #15
GOOD LUCK ! YOU HAVE THE " V " MOST WOULD KILL FOR - WORK IT!!
~Lorrie ~ Mediocrity is NOT an option! ~
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