Big Beef m4bteam transformation

[Big Beef]

Diet

Meal 1: whey & powdered peanut butter protein shake

Meal 2: shredded chicken taco salad with lettuce, tomato & guac. Post-workout

Meal 3: 1/2 lb burger with half of small bag of tortilla chips

Meal 4: chicken breast & low fat cottage cheese

Meal 5: powdered peanut butter protein shake

Meal 6: pork ribs (trimmed some fat off) no carbs for sides. These were thawed & needed cooked.

 

[Big Beef]

No gym today. Grocery shopping, bills & to work. Not sure if I will get one in tonight or wait until tomorrow. If I don't, I will at least work abs at home & than kill it tomorrow.

 

[Big Beef]

Didn't end up going to the gym tonight, but I will be going in the morning for sure & I will work my abs here as soon as I post this. Wasn't a very productive day, as far as my progress go's & I also had a shit diet.

Tomorrow will be shoulders & traps, Saturday will be bi's & tri's & Sunday will be legs. I will do bi's & tri's at home Saturday because I have responsibilities to tend to & won't be able to go to the gym. Bicpes & triceps are my favorites to work at home anyway, so it doesn't bother me.

 

[Big Beef]

Ab workout tonight

Leg raise crunches: 4 sets of 25

Twisting crunches: 4 sets of 30

 

[Big Beef]

Body weight: 223 lbs

Considering my diet hasn't been the best the last couple weeks, I was pretty surprised about the drop in weight. Surprised in a good way obviously. Cutting back carbs has helped I'm sure, as well as the sups. Had a good workout today.

Shoulders, traps & calves

Cardio: 32 mins incline walk, half at 3 mph & other half at 3.5 mph. Surprising how much of a difference 3.5 is at a level 10 incline, with short legs lol.

Leaning single arm dumbbell side delt raises: 5 sets of 20 × 20, 30 × 15, 40 × 10, 50 × 10, 50 × 10

Smith machine shoulder press: 4 sets of 15, 12, 10, 6 with last set using 4 plates. Decided I would give this a shot, since it has been so long. Felt good & was smooth. I might alternate between this & free weight barbell press from now on.

Leaning side delt cable raises: 3 sets of 10

Machine shoulder press: 3 sets of 10. This machine kind of sucks because I do whole stack for 10. Needs more resistance.

Dumbbell shrugs: 3 sets of 80's × 30, 100's × 20, 120's × 15

Super set with

Reverse dumbbell flyes: 4 sets of 20 × 15, 30 × 12, 40 × 10, 50 × 10

Single leg calf raises: 3 sets of 15

Calf raises: 2 sets until failure

- - - Updated - - -

Lost 25 lbs since the first month of this log, so the goal now is to keep it off!

 

[Push50]

View attachment 18566

Body weight: 223 lbs

Considering my diet hasn't been the best the last couple weeks, I was pretty surprised about the drop in weight. Surprised in a good way obviously. Cutting back carbs has helped I'm sure, as well as the sups. Had a good workout today.

Shoulders, traps & calves

Cardio: 32 mins incline walk, half at 3 mph & other half at 3.5 mph. Surprising how much of a difference 3.5 is at a level 10 incline, with short legs lol.

Leaning single arm dumbbell side delt raises: 5 sets of 20 × 20, 30 × 15, 40 × 10, 50 × 10, 50 × 10

Smith machine shoulder press: 4 sets of 15, 12, 10, 6 with last set using 4 plates. Decided I would give this a shot, since it has been so long. Felt good & was smooth. I might alternate between this & free weight barbell press from now on.

Leaning side delt cable raises: 3 sets of 10

Machine shoulder press: 3 sets of 10. This machine kind of sucks because I do whole stack for 10. Needs more resistance.

Dumbbell shrugs: 3 sets of 80's × 30, 100's × 20, 120's × 15

Super set with

Reverse dumbbell flyes: 4 sets of 20 × 15, 30 × 12, 40 × 10, 50 × 10

Single leg calf raises: 3 sets of 15

Calf raises: 2 sets until failure

- - - Updated - - -

Lost 25 lbs since the first month of this log, so the goal now is to keep it off!

25 lbs is a great change my brother. Stay with the diet and workouts and you will see even more come off. Proud of you my friend.

 

[Mountain-Man]

Great job brother and congrats on the weight loss

 

[Big Beef]

Body weight: 223 lbs

Considering my diet hasn't been the best the last couple weeks, I was pretty surprised about the drop in weight. Surprised in a good way obviously. Cutting back carbs has helped I'm sure, as well as the sups. Had a good workout today.

Shoulders, traps & calves

Cardio: 32 mins incline walk, half at 3 mph & other half at 3.5 mph. Surprising how much of a difference 3.5 is at a level 10 incline, with short legs lol.

Leaning single arm dumbbell side delt raises: 5 sets of 20 × 20, 30 × 15, 40 × 10, 50 × 10, 50 × 10

Smith machine shoulder press: 4 sets of 15, 12, 10, 6 with last set using 4 plates. Decided I would give this a shot, since it has been so long. Felt good & was smooth. I might alternate between this & free weight barbell press from now on.

Leaning side delt cable raises: 3 sets of 10

Machine shoulder press: 3 sets of 10. This machine kind of sucks because I do whole stack for 10. Needs more resistance.

Dumbbell shrugs: 3 sets of 80's × 30, 100's × 20, 120's × 15

Super set with

Reverse dumbbell flyes: 4 sets of 20 × 15, 30 × 12, 40 × 10, 50 × 10

Single leg calf raises: 3 sets of 15

Calf raises: 2 sets until failure

- - - Updated - - -

Lost 25 lbs since the first month of this log, so the goal now is to keep it off!

25 lbs is a great change my brother. Stay with the diet and workouts and you will see even more come off. Proud of you my friend.

Thanks buddy. Much appreciated.

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Great job brother and congrats on the weight loss

Thank you Mman. Going to keep at it.

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Imo, it doesn't look like I've lost that much, but than again... I guess when you see yourself everyday, it's a little different. Looking forward to hitting arms tomorrow. It's been a good day so far. Hope everything is going well for everyone else.

 

[Muscle mechanic]

Good job on losing some BF!
Do u look bad feel different?

 

[Big Beef]

Good job on losing some BF!
Do u look bad feel different?

About the same really. Been pretty tired lately, but I'm training quite a bit & not sleeping, but I'm used to that. My cardio has gotten slightly easier.

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& thanks.

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I really do think the gear & sups I'm using are helping too. They work good together.

 

[Big Beef]

One week left! I wanted to throw some progress pics on here, so I can look these over this next week & get some motivation to push harder & make more changes. I need to trim off this fat on my lower abs. I was looking over my starting pics & there are obvious positive changes. Pretty happy with the progress, but I know I can do better, so this next week will be all business.

 

[Big Beef]

Worked out arms today at home. All super sets & the longest break I took between sets was 1 minute. Most of the workout was 30 sec rest between sets. Wasn't a real long workout, but I still got a hell of a pump.

Biceps & triceps

Dumbbell concentration curls: 5 sets of 15 using a 40 lb dumbbell

Super set with

Ez bar skullcrushers: 5 sets of 15 using 85 lbs every set

Single arm heavy band curls: 5 sets of 15 & every set I worked each arm out 2 twice. 2nd set on every set was for 8 reps.

Super set with

Single arm heavy band pressdowns: 5 sets of 15 & every set was just like bands curls... working them twice each set.

 

[Mountain-Man]

You look good brother definitely a big difference esp in body fat ,be proud of yourself you have achived alot esp on your obliques I see definition coming in ,I am very impressed with your work and ethic.

 

[Muscle mechanic]

Now u coming around

 

[Big Beef]

Thanks Mman & Mechanic. I'm not letting myself get that fat again. I still have much to loose.

 

[Drealdeal]

I know I'm nobody but if it means anything I'm fuckin proud of u big dog! U are kicking ASS

 

[Muscle mechanic]

Thanks Mman & Mechanic. I'm not letting myself get that fat again. I still have much to loose.

Beef u are on the road.
Don't wanna say much but I was first guy beef trusted on boards we were on together.
That is a bond i will never forget and I remember telling u, "I am real" I am kind of guy that will split a loss with U!
And I earned your trust, and I only wanted to so u went to right direction with things.

U get metabolism going and found what works to do it!!!
Great work and persistance!!!

 

[Push50]

Changes are happening my friend. Keep it up.

 

[Big Beef]

One week left! I wanted to throw some progress pics on here, so I can look these over this next week & get some motivation to push harder & make more changes. I need to trim off this fat on my lower abs. I was looking over my starting pics & there are obvious positive changes. Pretty happy with the progress, but I know I can do better, so this next week will be all business.

I know I'm nobody but if it means anything I'm fuckin proud of u big dog! U are kicking ASS

It does bro. I'm glad we participated in this together. It's been an awesome experience. Thank you.

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Thanks Mman & Mechanic. I'm not letting myself get that fat again. I still have much to loose.

Beef u are on the road.
Don't wanna say much but I was first guy beef trusted on boards we were on together.
That is a bond i will never forget and I remember telling u, "I am real" I am kind of guy that will split a loss with U!
And I earned your trust, and I only wanted to so u went to right direction with things.

U get metabolism going and found what works to do it!!!
Great work and persistance!!!

That is true & I won't forget it either. Those are very good words brother. I could say the same to you & every word would be as real as it gets. Thanks for the compliments & the advice along the way. I'm going to work even harder in the furture & I know I have trusted people, if I need help along the way.

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One week left! I wanted to throw some progress pics on here, so I can look these over this next week & get some motivation to push harder & make more changes. I need to trim off this fat on my lower abs. I was looking over my starting pics & there are obvious positive changes. Pretty happy with the progress, but I know I can do better, so this next week will be all business.

Changes are happening my friend. Keep it up.

Thank you Push. I will definitely keep it going. Pretty much just been taking lessons from all of you guys, on how to get lean lol.

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I will catch up on everyones log in a bit & post my workout for the day as well. Just finished it actually & need to eat some grub. I'm super motivated right now! Ready to crank out some intense workouts over the next few days & finish strong.

 

[Big Beef]

Today was legs. Had to wait until late to do them because I had other things going on. My first leg workout doing all super sets, except the calf raises. I have been going a little heavier & low rep for a while now, but I'm changing the intensity of my workouts for this last week. I want to achieve better results this last week of the contest, than I have any other week so far.

Legs

Cardio: 10 mins elliptical. I like to keep my legs fresh when doing squats, so I keep cardio light.

Barbell squats: 5 sets of 45 × 20, 135 × 15, 225 × 12, 315 × 8, 315 × 10

Super set with

Dumbbell lunges: 5 sets of 8 with 50 lb dumbbells

- this was tougher than it looks! Even though I kept it fairly light with both exercises, the minimal rest I took kicked my butt... I loved it though! I will do this again.

Leg extentions: 5 sets of 12

Super set with

Leg curls: 5 sets of 12

Standing calf raises: 5 sets, 2 sets with both legs for 30 & 3 sets with single leg for 12