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Big Beef m4bteam transformation

Mountain-Man

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Thanks man. I'm getting ready to do something new with cardio. Go til I can't go no more, break & than do it again!
Hell yes brother that's the right attitude you will go far in life if you treat every obstacle and goal that way
 
Big Beef

Big Beef

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Thanks man. I'm getting ready to do something new with cardio. Go til I can't go no more, break & than do it again!
Hell yes brother that's the right attitude you will go far in life if you treat every obstacle and goal that way

Thanks bro

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As I was saying before, no weights today. Hit cardio, abs & calves

Cardio: 10 mins elliptical, 10 mins run/walk

Sit ups: 3 sets of 20

Crunches: 3 sets of 20

Standing calf raise machine: 3 sets of 20, 15, 15
 
MBTJR1980

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I do steady state cardio always on a treadmill at incline of 15 and speed of 3.5. This allows me to burn most calories from fat without sacrificing size on my legs or my hard earned muscle mass! I stay lean year round this way along with always bring on a diet and gh hahaa helps too. Good work bro!
 
Big Beef

Big Beef

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I do steady state cardio always on a treadmill at incline of 15 and speed of 3.5. This allows me to burn most calories from fat without sacrificing size on my legs or my hard earned muscle mass! I stay lean year round this way along with always bring on a diet and gh hahaa helps too. Good work bro!

Thanks dude! Not a bad idea at all. I'm sure walking on an incline like that is a hell of a workout! As soon as the weather gets better, I'll be hitting some of these hills around town
 
MBTJR1980

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Yeah man let me know what ya think i swear by it!
 
Big Beef

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Weight: 238.5 lb

Less than one week into cycle. As you can tell, I'm still pooching in the lower ab area & still have much work to do on getting lean. Progressing though & I have a feeling there will be plenty more growing to come. Hopefully I can keep future gains lean. Couldn't make it to the gym, so I did a home arm workout tonight. Will post diet & routine in a bit
 
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Big Beef

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Home arm routine

Dumbbell concentration curls: 4 sets of 25, 20, 15, 15 ds last set
Super set with
Dumbbell skull crushers: 4 sets of 20, 20, 15, 15 ds last set

Partial body weight curls on perfect pull up bar with hooks: 4 sets of 12 ds every set
Super set with
Heavy tube pressdown: 4 sets of 20, 15, 15, 12 ds every set

Meals

Meal 1: protein shake

Meal 2: large burger on bun

Meal 3: tuna

Meal 4: chicken pasta alfredo (post workout

Meal 5: protein shake

Meal 6: haven't ate yet, but will probably be beef or chicken
 
Big Beef

Big Beef

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Weight: 241 lbs

Damn near 10 lbs this first week! Honestly, kind of feeling sluggish & bp was just slightly up today, but really felt great at the gym. Felt like I could really feel the gear at the gym today & the pump was unreal! Will be throwing in .5 mg of adex tonight & again in a couple days. I don't have a set schedule with ai's. I just use em when needed. Really enjoying PureGear! I am getting the lower back pumps that come with orals like dbol, but I'm working through it. Taking taurine, extra potassium & increased my water intake to help with it. Did legs today & will post routine shortly
 
Big Beef

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Made this last night. Was awesome! Made it twice now & it's some of the best loin I've had & finally found the recipe I like. Cooked at 350° for a total of 40 mins. Baked for 30 mins, put it on broil for 5 mins, shut oven off & keep in over for another 5 mins. Take it out & cover with foil for 7 or 8 mins, just to make sure it's cooked all the way. I use olive oil, cajun seasoning, seasoning salt, pepper, onion powder & garlic powder. Dr recommended olive oil to raise my good cholesterol, so I use it occasionally. I know you all probably cook a lot, so I thought I'd share this

- - - Updated - - -

Oh... & I pierce the meat in 3 different locations usually, than pour seasoning mix in cuts. Helps flavor & keeps it juicy. Picture above shows a cut all the way down the middle, but I prefer 3 different cuts
 
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Big Beef

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Legs yesterday

Cardio: incline run/walk 7 mins, 3 mins bike

Dumbbell lunges: 4 sets until failure ds last set. Worked up to 75's

Body weight squats: 2 sets until failure

Single leg, leg extentions: 4 sets of 20, 15, 12, 12 last set switch between legs until complete exhaustion

Single leg, leg curls: 4 sets of 20, 15, 12, 10 last set switch between legs until complete exhaustion

Standing single leg calf raise: 3 sets & each set switching from leg to leg, until failure

Another week or 2 & I should be doing barbell squats again. Doing back, abs shortly & will post routine later
 

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Drealdeal

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Legs yesterday

Cardio: incline run/walk 7 mins, 3 mins bike

Dumbbell lunges: 4 sets until failure ds last set. Worked up to 75's

Body weight squats: 2 sets until failure

Single leg, leg extentions: 4 sets of 20, 15, 12, 12 last set switch between legs until complete exhaustion

Single leg, leg curls: 4 sets of 20, 15, 12, 10 last set switch between legs until complete exhaustion

Standing single leg calf raise: 3 sets & each set switching from leg to leg, until failure

Another week or 2 & I should be doing barbell squats again. Doing back, abs shortly & will post routine later
I see your training sessions are growing in volume ,your doin it right brother .... keep kicking ass!
 
Big Beef

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Thanks bro. Yeah, coming off that injury sucked, but it's all starting to come together now. Back is my favorite day & I'm anxious to see where my strength is at today
 
Mountain-Man

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Keep kicking ass BB looks like your injury is not holding u back too much
 
D

dpile

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I think you are doing great. Keep it up brother. you have a great mindset, working smart with the injury and still getting it in. thanks again for all the food tips.
 
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Muscle mechanic

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Use diced bell pepper, onions. Minced garlic and seasoning and shove into slits
Stuff in places.
 
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Big Beef

Big Beef

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Keep kicking ass BB looks like your injury is not holding u back too much

Putting in the effort for sure bro. Some people I know think I'm going to hard, to fast, so lets hope they're wrong! I am listening to my body though, so if you see me taking extra days off... it's nothing other than me trying to be smart

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you said you gained weight, you look leaner to me, so you are doing great. And thanks for all the cooking tips. I loved the meat balls with the cream of mushroom on top. Keep them coming brother, you get extra points for being the iron chef of the contest.

Made this last night. Was awesome! Made it twice now & it's some of the best loin I've had & finally found the recipe I like. Cooked at 350° for a total of 40 mins. Baked for 30 mins, put it on broil for 5 mins, shut oven off & keep in over for another 5 mins. Take it out & cover with foil for 7 or 8 mins, just to make sure it's cooked all the way. I use olive oil, cajun seasoning, seasoning salt, pepper, onion powder & garlic powder. Dr recommended olive oil to raise my good cholesterol, so I use it occasionally. I know you all probably cook a lot, so I thought I'd share this

- - - Updated - - -

Oh... & I pierce the meat in 3 different locations usually, than pour seasoning mix in cuts. Helps flavor & keeps it juicy. Picture above shows a cut all the way down the middle, but I prefer 3 different cuts

- - - Updated - - -


I think you are doing great. Keep it up brother. you have a great mindset, working smart with the injury and still getting it in. thanks again for all the food tips.

Lol wish I was an Iron Chef! That's funny. I've always been a big eater & since I'm not a married guy, I do a lot of cooking for myself. I might be canceling my cable soon because I don't use it much, but I sure will miss diners, drive-ins & dives!

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& your welcome buddy. I'll help however I can

- - - Updated - - -

Made this last night. Was awesome! Made it twice now & it's some of the best loin I've had & finally found the recipe I like. Cooked at 350° for a total of 40 mins. Baked for 30 mins, put it on broil for 5 mins, shut oven off & keep in over for another 5 mins. Take it out & cover with foil for 7 or 8 mins, just to make sure it's cooked all the way. I use olive oil, cajun seasoning, seasoning salt, pepper, onion powder & garlic powder. Dr recommended olive oil to raise my good cholesterol, so I use it occasionally. I know you all probably cook a lot, so I thought I'd share this

- - - Updated - - -

Oh... & I pierce the meat in 3 different locations usually, than pour seasoning mix in cuts. Helps flavor & keeps it juicy. Picture above shows a cut all the way down the middle, but I prefer 3 different cuts
Use diced bell pepper, onions. Minced garlic and seasoning and shove into slits
Stuff in places.

I love onion! That's a good idea. I will try that next time
 
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D

dpile

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I love diners, drive ins and, dives. I'll be making this one day this week, I'll let you know how I did. I hope it looks like yours.
 
Big Beef

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I love diners, drive ins and, dives. I'll be making this one day this week, I'll let you know how I did. I hope it looks like yours.

Yeah, it is a great show. They key to loin & just about any meat at that, is not to dry it out to much! Like most people, I've done it before. I would rather have my pork loin slightly pink, than dried out to much
 
Big Beef

Big Beef

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Back & abs today

Cardio: 10 mins elliptical

Warm up lat pull downs: 1 set of 25

Pull ups: 3 sets of 15

Lat pull downs: 5 sets of 15, 12, 10, 8, 8 ds last set

Tbar rows: 4 sets of 15, 12, 8, 8

Low machine row single arm: 4 sets of 15, 12, 8, 8 switch arms back in fourth until complete exhaustion on last set

Cable row: 3 sets of 15

Sit ups: 3 sets of 20

Leg raise crunches: 3 sets of 20

Excellent pump today! I love back day & I put that motivation to work, by throwing in some extra sets. I pushed myself on pull ups by doing 3 more reps per set than last back workout & I'm REALLY happy I can do that many again, but I need to be a little smarter next back workout so I don't re-injure my shoulder all over again. I didn't stop to think that I'm pulling up almost 10 lbs more since my last back workout for 9 more reps! Lol was a great workout though
 
Big Beef

Big Beef

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I thought I was getting better with this diet & than somebody wanted to bring buster bars to my house!!! For those who haven't had one... it's like heaven on a stick!

Anyway, food for the day...

Meal 1: peanut butter & milk

Meal 2: chicken breast with pasta

Meal 3: burger with swiss & mushroom

Meal 4: shredded chicken on wheat sub with light ranch

Meal 5: protein shake & buster bar (post workout)

Meal 6: will be pork loin
 
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