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AHHHH - just 3 more days ! ! !

After three whole months - Friday, Saturday, Sunday and the big $250 weigh in on Monday...I think I can do it and I THINK I am winning over the other sixteen but I... must....hang...on....


ahhhhh....


Thu. May 1, 8:11pm

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YOU CAN DO IT! Don't slack off now.

Thursday, May 01, 2008, 9:38 PM

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Are you the same poster who's planning to pig out?

Thursday, May 01, 2008, 9:43 PM

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9:43 yeah, but I changed my mind, because of all the good advice and also it just seemed like a bad idea... I am going to have a cheat meal or two a day since my longsuffering wife and irritated with my healthiness co-workers will justifiably initate that and then back on the horse after three days
I did want good advise and encouragement there and I got it - the "pig out" tag was just to draw attention which it did. ;)

Now I just am trying to hang on because the end is really the hardest ! ! and my boss is trying hard to win too.

-OP

Thursday, May 01, 2008, 10:17 PM

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Good luck, I'm sure you will do fine. Once you get your money you will have some to spend on those new clothes that you need to buy!

Thursday, May 01, 2008, 10:17 PM

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if you are wearing the equivilent of a women's size zero you must be the winner!

Thursday, May 01, 2008, 10:50 PM

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Its OVER ! ! !

I did it ! !

I lost almost 75% of my non-essential bodyfat to win the day today over 16 others. I am now at around 8% bodyfat

Thanks Peettrainer friends ! !

now I will relax my diet for a few days - but not too much ;)

HOORAY! now where to spend that $$

-very happy OP

Monday, May 05, 2008, 1:58 PM

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Congratulations! Good for you. HOpe you have fun spending the money - don't buy food!! :)

Monday, May 05, 2008, 2:26 PM

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YEEEEHAAAAA!!! Congratulations!

take it easy for a few days, then get right back on track to stay where you are--healthy and HOT!

Monday, May 05, 2008, 2:26 PM

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3:53 - it was just in my office - everyone chipped in 15 bucks and 3 months later we saw what percentage of non essential bodyfat everyone had lost...

-OP

Monday, May 05, 2008, 3:58 PM

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OP--I still want to know how you did it. You said you did it in a 4 phase plan, but I'm desperate, and need you to draw it all out for me....

Monday, May 05, 2008, 4:48 PM

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4 phases

4:48

okay, i will try, but it won't be pretty, you'll have to copy and past it out and reconfigure - sorry...

-OP

Monday, May 05, 2008, 5:10 PM

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Phase 1

FITNESS PLAN ’08 - CYCLE I

PHASE I:

High Protein Diet Plan:

6am – ¼ c. oatmeal w/ 1/8th c. dried fruit 150 cal. Essential Types
8am - 1 protein shake 120 cal.
10am - ¼ c. oatmeal w/ 1/8th c. dried fruit, 150 cal. Protein: tuna, cottage
Low sodiumV-8 & multi-vitamin 70 cal. cheese, protein shake,
12pm – 1 can tuna w/ hot sauce, 150 cal. peanut butter
½ banana & 1 tbsp peanut butter 150 cal. Carbs: oatmeal, banana, V-8
1 bottle of water w/ 2 tbsp vinegar 0 cal.
2pm – 1 serv. Fat free cottage cheese 80 cal. Fat: peanut butter, banana
4pm – 1 can tuna w/ hot sauce, 150 cal.
½ banana & 1 tbsp peanut butter 150 cal. Essential Groups
6pm – 1 protein shake 120 cal.
8pm – healthy dinner 600 cal. Fruit: dried fruit, banana
10pm – 1 protein shake 120 cal. Vegetables: V-8
_______ Dairy: c. cheese, p. shake (+ 1 gallon of water per day) Meat: tuna
2,010 cal. Grains: oatmeal

Weekend: stick to the above when possible, when not possible moderate calories to 600 per meal +/- for a max. total of 2000 calories per day.

Workout plan:
(2 workouts per day: 6:30-7:50am lift + cardio 11:05-11:45 cardio =120mins. per day - 10 hrs. per week )

Schedule – 3 months - 4 cycles - 130 workouts (2x per day M-F):



High Intensity Workout Plan (3 week cycle…details below chart)

am:Non-Stop Superset Full Body Weight Lift - 40 mins.
+ 5/10/5 cardio intervals (20 mins.) am.N.S.S. – 40mins.
+5/10/5 cardio mix (20 mins.)


am:Long run - 6 miles +/-




am.N.S.S. –
40 mins.
+5/10/5 sprints
(20 mins.)


am.N.S.S. – 40mins.
+5/10/5 hills
(20 mins.)



pm: 4.0 mile run
pm: 4.0 mile run
pm: elliptical only 40 mins. + stretch pm: 3.0 mile run
pm: 4.0 mile run


am: Refined Complete Heavy Lift – Chest and Triceps
+ cardio eliptical - 20 mins.
am: RC Lift – Back, Biceps, Forearms
+ cardio rowing machine - 20 mins.
am: RC Lift – Abs and Shoulders
+ cardio Nordic Track- 20 mins.

am: Chest only lift
am: RC Lift – Legs
+ cardio Stair climber - 20 mins.


pm: 4.0 mile run
pm: 4.0 mile run
pm: elliptical only 40 mins. + stretch pm: 3.0 mile run
pm: 4.0 mile run


am: Refined Complete Heavy Lift – Chest and Triceps
+ cardio 2.5 mile run. am: Refined Complete Heavy Lift – Back, Biceps, Forearms
+ cardio 2.5 mile run. am: Refined Complete Heavy Lift – Abs and Shoulders
+ cardio 2.5 mile run. am: Chest only lift
am: Refined Complete Heavy Lift – Legs
+ cardio 2.5 mile run.
pm: elliptical only 40 mins. pm: elliptical only 40 mins. pm: 3.0 mile run
+ stretch pm: elliptical only 40 mins. pm: elliptical only 40 mins.













Non-Stop Superset Full Body Weight Lift (N.S.S.) – 40 mins. – (back to back supersets with no break except for setup)

Squats + Calf Raises
3 sets of 12 reps
Superset with ? Bench Press
3 sets of 12 reps

Bent Over Row
3 sets of 12 reps
Superset with ? Sit-ups with lateral twist
3 sets of 12 reps

Shoulders – front, side, rear
1 set of each x 12 reps
Superset with ? Roman Chair
3 sets of 12 reps

Stiff legged Deadlift
3 sets of 12 reps
Superset with ? Shoulder Shrugs
3 sets of 12 reps


Refined Complete Heavy Lift – 40 mins. – (3 sets per exercise - reps: 10, 8, 6 with exceptions noted below)

Chest:
1.Flat Bench Press @ 225 lbs. +/-
2.Dumbell Flyes
(1 light wide stretch set 1 wide set, 2 heavy close flyes sets)
3. Incline Dumbell Press 75 lbs ea. +/-
Back:
1. Bent Over Row @ 135 lbs. +/-

2. Close grip Lat Pulldown

3. Weighted Roman Chair Raises Abs:
1. Sit-ups with a twist 12 reps each side x 3 sets
2. Hanging knee raises 3 sets x 12 reps


Chest only:

Warmup - 5 min treadmill, 3 min elliptical,
& 20 reps bench & Tri rope press x 2 sets
Quads: (Leg extension warmup)
1. Free Squat @ 185lbs. +/-
2. Sled Press @ 360lbs +/-

Triceps:
1.Close Grip Bench @115 lbs +/-
2. Overhead Dumbell Triceps Press Biceps:
1. 21s @ 75lbs +/-
2. Biceps Concentration Curl @ 30 lbs +/- Delts:
1. Smith Machine Military Press
2. Bent over rear D. raises
1. Flat Dumbell Press
2. Decline Bench
3. Dumbell Pullover
4. Dips


Hamstrings:
1. Stiff leg Deadlift @ 135 lbs +/-


Forearms:
1. Forearm curl – 3 sets of 12x3 Trapezius:
1. Shrugs 6.Machine Press to failure
7.Machine Flye to failure Calves:
1. Standing Smith Calf Raises
2. Seated Calf Raises

Cardio Specs:
General Cruising Pace: 9.0 min. mile – (30 miles per week +/-)
Intervals: alternate 10 min. - 1 min fast 1 min moderate
Mix: Bike / Stair / Rower / Ski
Hills: alternate 10 min. - 1 min high incline 1 min no incline
Sprints: alternate 10 mins – 2 min slow speed 1 min max speed


Monday, May 05, 2008, 5:10 PM

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Phase 2

PHASE II:

High Protein Diet Plan:

6am – ¼ c. oatmeal w/ 1/8th c. dried fruit 150 cal. Essential Types
8am - 1 protein shake 120 cal.
10am - Protein: tuna, cottage
Low sodiumV-8 & multi-vitamin 70 cal. cheese, protein shake,
12pm – 1 can tuna w/ hot sauce, 150 cal. peanut butter
½ banana & 1 tbsp peanut butter 150 cal. Carbs: oatmeal, banana, V-8
1 bottle of water w/ 2 tbsp vinegar 0 cal.
2pm – 1 serv. Fat free cottage cheese 80 cal. Fat: peanut butter, banana
4pm – 1 can tuna w/ hot sauce, 150 cal.
Essential Groups
6pm – 1 protein shake 120 cal.
8pm – healthy dinner 600 cal. Fruit: dried fruit, banana
Vegetables: V-8
_______ Dairy: c. cheese, p. shake (+ 1 gallon of water per day) Meat: tuna
1,590 cal. Grains: oatmeal

Weekend: stick to the above when possible, when not possible moderate calories to 600 per meal +/- for a max. total of 2000 calories per day.

Workout plan:
(2 workouts per day: 6:30-7:50am lift + cardio 11:05-11:45 cardio =120mins. per day - 10 hrs. per week )










High Intensity Workout Plan (3 week cycle…details as above)

As above




Monday, May 05, 2008, 5:11 PM

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Phase 3

PHASE III:

Low Calorie Diet Plan:

6am – 1/4c. oatmeal w/ 1/8thc. dried fruit 150 cal. Essential Types
8am – 1/2 can tuna w/ hot sauce or relish &mustard 75 cal
10am - 1 low sodium V-8 & multi-vitamin 70 cal. Protein: tuna, cottage cheese
12pm – 1 serv. cottage cheese 80 cal
2pm – ½ banana 55 cal. Carbs: oatmeal, banana, V-8
4pm - 1/2 can tuna w/ hot sauce or relish &mustard 75 cal Fat : tuna
7pm – healthy dinner 600 cal
Essential Groups

Fruit: dried fruit, banana Vegetables: V-8
______ Dairy: c.cheese, p. shake (+1 gallon of water per day) Meat: tuna
1,150 cal. Grains: oatmeal

Weekend: Breakfast: 1/4c. oatmeal w/ 1/8thc. dried fruit + 1 protein shake. Lunch and dinner: moderate portions for 600 calories each meal. No snacks or other meals.
Additional calories burned thru exercise avg. - Mon. – Fri. = 1700 cal. +/-

High Intensity Workout Plan (2 week cycle…details below chart)

am: Reduced Complete Lift – Chest and Triceps
+ cardio run 5.0 miles
am: Reduced Complete Lift– Back, Biceps, Forearms
+ cardio run 5.0 miles
am: Reduced Complete Lift– Abs and Shoulders
+ cardio run 5.0 miles

am: Chest only lift
am: Reduced Complete Lift–Legs
+ cardio run 5.0 miles


pm: elliptical only 40 mins. pm: elliptical only 40 mins. pm: elliptical only 40 mins. + stretch pm: elliptical only 40 mins. pm: elliptical only 40 mins.

am: Reduced Complete Lift – Chest and Triceps
+ cardio run 5.0 miles
am: Reduced Complete Lift– Back, Biceps, Forearms
+ cardio run 5.0 miles
am: Reduced Complete Lift– Abs and Shoulders
+ cardio run 5.0 miles

am:Non-Stop Superset Full Body Weight Lift - 40 mins.
+ 5/10/5 cardio intervals (20 mins.) am: Reduced Complete Lift–Legs
+ cardio run 5.0 miles


pm: elliptical only 40 mins. pm: elliptical only 40 mins. pm: elliptical only 40 mins. pm: elliptical only 40 mins. pm: elliptical only 40 mins.



Reduced Complete Lift – 20 mins. – (2 sets per exercise - reps: 10, 8 with exceptions noted below)

Chest:
1.Flat Bench Press @ 225 lbs. +/-
2.Dumbell Flyes
(1 light wide stretch set 1 wide set, 2 heavy close flyes sets)
Back:
1. Bent Over Row @ 135 lbs. +/-

2. Close grip Lat Pulldown

3. Weighted Roman Chair Raises Abs:
1. Sit-ups with a twist 12 reps each side x 2 sets


Chest only:

Warmup - 5 min treadmill, 3 min elliptical,
& 20 reps bench & Tri rope press x 2 sets
Quads: (Leg extension warmup)
1. Free Squat @ 185lbs. +/-

Triceps:
2. Overhead Dumbell Triceps Press Biceps:
1. 21s @ 75lbs +/-
Delts:
1. Smith Machine Military Press
1. Flat Dumbell Press
2. Decline Bench
3. Dumbell Pullover
4. Dips


Hamstrings:
1. Stiff leg Deadlift @ 135 lbs +/-


Forearms:
1. Forearm curl – 2 sets of 12x3 Trapezius:
1. Shrugs 6.Machine Press to failure
7.Machine Flye to failure Calves:
1. Standing Smith Calf Raises


Non-Stop Superset Full Body Weight Lift (N.S.S.) – 40 mins. – (back to back supersets with no break except for setup)

As above


Monday, May 05, 2008, 5:11 PM

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Phase 4

PHASE IV (Final four weeks):

Very Low Calorie Diet Plan:

6am – 1/4c. oatmeal w/ 1/8thc. dried fruit 150 cal. Essential Types
8am – 1/2 can tuna w/ hot sauce or relish &mustard 75 cal Protein: tuna, cottage cheese
10am - 1 low sodium V-8 & multi-vitamin 70 cal. Carbs: oatmeal, banana, V-8
12pm – 1 serv. fat free cottage cheese 80 cal Fat : tuna
2pm – ½ banana 55 cal.
7pm – healthy dinner 600 cal
Essential Groups
Fruit: dried fruit, banana Vegetables: V-8
______ Dairy: c.cheese, p. shake (+1 gallon of water per day) Meat: tuna
1,030 cal. Grains: oatmeal

Weekend: Breakfast: 1 protein shake. Lunch and dinner: moderate portions for 600 calories each meal. No snacks or other meals.
Additional calories burned thru exercise avg. - Mon. – Fri. = 1700 cal. +/-

High Intensity Workout Plan : (4 week progression…details below chart)

FINAL FOUR WEEKS

M T W R F
Chest/tris lift + run 3 miles minimum Back/bis lift+ alternate cardio Abs/should/forea lift + run 3 miles minimum N.S.S. workout Legs lift+ run 3 miles minimum
Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets
Chest/tris lift + run 3 miles minimum Back/bis lift+ alternate cardio Abs/should/forea lift + run 3 miles minimum C.H.O. workout Legs lift+ run 3 miles minimum
Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets
Only Run NSS Only Run C.H.O. Only Run
Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets
Only Run Alt Cardio Only Run Alt Cardio Only Run
Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets Elliptical to 1200 calories + 1 mile run + 2 sets




FINAL FOUR Lifts – 10-20 mins. – (2 sets per exercise - reps: 12, 12 with exceptions noted below) SUPERSET WHEN POSSIBLE for time

Chest:
1.Machine Press
+
Triceps:
1. Triceps Press
Back:

1. Wide grip Lat Pulldown
+
2. Weighted Roman Chair Raises Abs:
1. Weighted incline situps

+
Trapezius:
1. Dumbbell Shrugs Chest only (alt. for NSS):

Warmup - 5 min treadmill, 3 min elliptical,
& 20 reps bench & Tri rope press x 2 sets
Quads: (Leg extension warmup)
1. Machine extensions
+
Hamstrings:
1. Machine curls

2. Machine flye Biceps:
3. Standing barbell curls
Delts:
2. Arnolds
+
Forearms:
2. Forearm curl – 2 sets of 12x3 1. Flat Dumbell Press
2. Decline Bench
3. Dumbell Pullover
4. Dips


Calves:
2. Standing Smith Calf Raises


6.Machine Press to failure
7.Machine Flye to failure

Non-Stop Superset Full Body Weight Lift (N.S.S.) – 40 mins. – (back to back supersets with no break except for setup) – as above



Monday, May 05, 2008, 5:11 PM

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sorry guys, I know that seems long and unprettyfied - my sheets in word look good. but there you have it 47 pounds in 3 months and down to 7.9% bodyfat

It was really hard and a big commitment - I stuck to it, but definitely made a few mstakes along the way and at the end this weekend i thought I wasn't going to make it.

I am sure you will have to adapt it to your own needs!!
Good luck !

-OP

Monday, May 05, 2008, 5:14 PM

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OP--you are my inspiration! You Rock girl!

Hey, how did everyone else in the office do? How far above everyone else were you?

Monday, May 05, 2008, 5:18 PM

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thanks, I am a guy though ;)

a lot of people did really well losing 10-25 pounds over the 3 months, but I don't think anyone was as hardcore as i was - eating less and less calories and working out very carefully 10 hours a week.

The next runner up was my boss who lost 25 pounds which is really great
I guess I lost about double in bodyfat and weight than him, but at the end I was really paranoid that he was going to win so that really motivated me to stay strong since I was biting my nials - we didn't make the biweekly weigh ins mandatory so most people were dark horses.


I weigh less than my pregnant wife and it bothers her a little, but she is still supportive and I am really careful what I say...

now she tells me I am too skinny so i am going to lift weights and eat more protein to get "bigger" for her

-OP

Monday, May 05, 2008, 5:28 PM

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WOW, OP, how about posting a beefcake picture for us?
:-)

Monday, May 05, 2008, 6:30 PM

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ha ha

I am 5'11" 3/4
162 lbs
and I bench about 255
and I'm happily married ;)

-op


Monday, May 05, 2008, 9:57 PM

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Nice job! I too just went though a 16-week biggest loser office contest and cameout on top (or would that be bottom?). I lost 53 lbs. (down from 220 to 167). For me, I started on WW, and lost 22 the first month, 12 the second month, and hit a plateau (I'm told that I wasn't eating enough and that my metabolism shut down to preserve the body -- I was only eating half my alotted WW points). I also started working out (60 minutes of 3.5mph treadmill) every day. I worked that up to 90 minutes a day, and in the last month, started getting back into powerlifting three times a week, combined with 30 min. intervals training on the elliptical, and 90 minutes cardio on off days. I did Atkins the last 6 weeks to lose the remaining wait. It felt terrible, but helped me break through that plateau.

Our contest was $100 to get in, and there were 10 guys in it. I won the first and fourth months, plus the overall, for a total of $750. I spent $140 taking everyone to the Chinese/Japanese buffet for lunch the day of teh final weigh-in. :)

The remaining money I will have to use on new clothes, as I dropped 6 in. in my waist.

The challenge will now be to keep the weight off (actually, I'd like to get down to 160 and maintain there). I'm 5'7", and an avid weight lifter. I also take medications whose side-effects are significant weight gain, so this will always be a battle for me.

Tuesday, May 06, 2008, 4:55 PM

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great job PP ! !

-OP

Thursday, May 08, 2008, 11:34 AM

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OP=tuna guy??!! who knew?
hooray for you!

Thursday, May 08, 2008, 12:47 PM

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yeah, it's me, thanks! - Now I am going to try to get more muscle.

OP

Thursday, May 08, 2008, 1:41 PM

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My boyfriend is a HUGE fan of creatine mixed with Accelerade for his workouts (30 min intense bike w/ 1-2 hours lifting or just mountain biking) to build muscle and maintain energy. The guys at GNC recommended a specific type of creatine (im not sure what it is) that he says works really well.

Thursday, May 08, 2008, 1:54 PM

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the diet supplement

I am going to try Muscletech's Nitrotech Hardcore.
It is all the old and new basics in one jug..

http://www.muscletech.com/products/nitrotech_hardcore/

High quality protein, fancy spec creatine, glutamine and the new rage nitric oxide
so even though it is $67 a pop, I'll get a buy one get one 1/2 off deal at GNC and be okay for two months worth

I understand that for supplements Protein creatine glutamine and NOS are the top (in that order) so i hope for lifting and gaining mscle i will be on the right track on where I am spending my post bet winnings.

BTW I am three days post bet and SOOO sick of eating whatever I want. I want back on my diet right now! I feel gross.
I am back to healthy eating right... NOW.

sorry it other PT posters / threaders are getting sick of me - I will shut up now... :)

Thursday, May 08, 2008, 2:25 PM

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3 days

Lucky you, I just started Fat Smasj today and have 8 days left of fruits/ veggie, beans!

Thursday, May 08, 2008, 9:30 PM

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