Big Beef m4bteam transformation

[Big Beef]

Leg day today & it was a good one. As I've said, focusing more on pump & intensity now, than going heavy. Knee was still a little sore anyway, so heavy squats would have probably been a bad idea. Laid off cardio for the day as well.

Warm-up: body weight squats × 20
Body weight lunges × 16

Barbell lunges: 4 sets of 16 with 135 lbs. 3 seconds down, 2 seconds up. I liked the tempo & got a great pump!

Goblet squats: 4 sets of 50 × 10, 70 × 10, 100 × 10, 100 × 12

Seated leg curls: 4 sets of 15, 12, 10, 10

Super set with

Seated leg extentions: 4 sets of 15, 12, 10, 10

Standing calf raise: 1 set of 30

Single leg standing calf raise: 3 sets of 15, with last set doing each leg again for 10 more reps.

 

[Mountain-Man]

Your all heart and strong will BEEf

 

[Big Beef]

Your all heart and strong will BEEf

Thanks Mman.

 

[Big Beef]

I am very focused right now. I have really cranked up my effort these last couple weeks. Part of me wishes I would have fine tuned some of these details in the beginning, but I realize that this is all part of learning & I have learned more this cycle, than either of my last 2 cycles. My gf wanted to order pizza tonight, but I convinced her otherwise. Was very tempting! I'll order pizza when this contest is done.

Meals

Meal 1: whey protein shake

Meal 2: 1/4 pound burger with onion, low fat cottage cheese

Meal 3: egg burrito

Meal 4: 1/2 lb of beef with a bun, cheese & onion

Meal 5: whey protein shake

Meal 6: eggs & noodles

I got a little behind on preparing food, so I didn't have any chicken or fish. I will be cooking a cornish hen tomorrow. It's thawed & needs cooked. I will also cook more beef.

 

[Big Beef]

Worked my chest out at home today. My gf was wanting to spend time & I needed to get a workout in, so I told her I'd stay if she assisted me with my workout lol. I had her sit on my upper back while I did push-ups.

Chest & abs

Standard push-ups- 1 warm up set of 25

Push-ups with push up bars & woman on my back: 4 sets of 12. Love doing these! She don't mind either.

Elevated push-ups with push up bars: 4 sets of 15, with her pushing on my shoulder blades to increase resistance.

Single arm heavy band flyes: 3 sets of 15

Twisting crunches: 4 sets of 40

These workouts are fun & effective. Not real long, but still a great workout.

 

[Big Beef]

I'll probably do some abs tonight. Feeling a little ancy & I'm waiting on some laundry to get done anyway. I'm a little short on prepared food, but I'll hold off on that tonight. Tomorrow, I will be having some cheat meals for sure! I get my little one tomorrow & it's going to be a great fathers day. I will get final pics probably in the evening tomorrow. I had my gf trim me up tonight & I will get a good pump before final photos. Good luck with the contest fellas! We all made positive changes.

 

[Muscle mechanic]

I'll probably do some abs tonight. Feeling a little ancy & I'm waiting on some laundry to get done anyway. I'm a little short on prepared food, but I'll hold off on that tonight. Tomorrow, I will be having some cheat meals for sure! I get my little one tomorrow & it's going to be a great fathers day. I will get final pics probably in the evening tomorrow. I had my gf trim me up tonight & I will get a good pump before final photos. Good luck with the contest fellas! We all made positive changes.

Happy father's day brother!!

 

[Big Beef]

I'll probably do some abs tonight. Feeling a little ancy & I'm waiting on some laundry to get done anyway. I'm a little short on prepared food, but I'll hold off on that tonight. Tomorrow, I will be having some cheat meals for sure! I get my little one tomorrow & it's going to be a great fathers day. I will get final pics probably in the evening tomorrow. I had my gf trim me up tonight & I will get a good pump before final photos. Good luck with the contest fellas! We all made positive changes.

Happy father's day brother!!

Thanks Mechanic! Happy father's day to you too bro.

 

[Big Beef]

Diet for the day

Meal 1: milk & peanut butter

Meal 2: taco salad

Meal 3: chicken

Meal 4: 1/2 lb beef burger with onion, lettuce, ketchup & bun

Meal 5: whey protein shake

Meal 6: chicken, low fat cottage cheese & 3 cheee sticks

Not the best diet for the day, but it could have been worse. Seemed extra hungry today, for some reason.

 

[Big Beef]

Just finished Father's Day stuff & getting ready to put away groceries. I should get photos in the next hour or two. I will also catch up on everyone log as well, here in a bit.

- - - Updated - - -

I probably should have took the photos this morning, as I have been tearing up food all day!

 

[Big Beef]

Final photos for the M4Bteam transformation contest!

Height: 5'8

Final weight: 220 lbs

Weight loss: 28 lbs

This has been an awesome contest. I have learned a lot from this cycle. I have also met some good guys. Some good bro's that gave me some good advice along the way.

I had some struggles in the beginning & at one point, I was at 248 lbs! I was fat!!! For coming off of shoulder surgery & having a slow beginning in this contest, I am happy with where I ended.

Thanks to M4bteam for this contest & good luck to all the other competitors!

Before & after photos:

 

[Muscle mechanic]

Great progress, great commitment.
U posted regular and held up to rules and done great job!!!
U did more then min in rules!! Your committement is gonna take u far!

 

[Big Beef]

I said I would relax tonight, but I'm still on hardcore mode! Did some abs real late. Going to eat a 1/2 lb burger & crash. No bun. I will be making better food choices for sure, from now on.

 

[Push50]

You did an awesome job BigBeef. Proud of ya brother!

 

[Drealdeal]

Great job so far brother! You came a long way...now keep going!!!

 

[Big Beef]

Thanks you bro & thanks for your help along the way.

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Great job so far brother! You came a long way...now keep going!!!

Will do & same to you bro! You kicked ass too! Thanks.

 

[Big Beef]

220 lbs

I never did a front biceps pose, so I thought I would throw one on here tonight. Haven't really done much posing, so I'm not a master at it, by any means! Below, I will put another pic from back in March when I think I was weighing around 240. M4bteam said 22nd they would decide winner, so I figured it wouldn't hurt to put a couple more pics.

240 lbs or so

 

[Mountain-Man]

Look great Brother major body change very proud of you and have alot of respect for u Brother

 

[Chad_Frazier]

Great job man

 

[Big Beef]

Look great Brother major body change very proud of you and have alot of respect for u Brother

Thanks brother. Finally got my metabolism going good.

- - - Updated - - -

Great job man

Thanks bro. You too. I'm a little a behind checking logs, but I will do that tonight for sure.

- - - Updated - - -

Checked my weight today & I'm at 216 lbs! I must have really got my metabolism going good. I'm going to keep it that way.