Clicked – Transforming my body the 3J way

[Clicked]

Age: 47
Weight: 220
BF: 27%

Started off at 235 and was able to see 215 on the scale just under two months later. However, it wasn’t a good way to drop. I changed back and forth on different plans. Because of this, I was never really in control. Dropped from a 36" to a 34" inch pants size and the 34 started to feel loose, have changed my body, and have worked myself up some motivation to drop my bodyfat < 18%.

Over the past four years I have had C6/C7 fusion, torn Rotator/Labrum, torn Medial Meniscus, and a torn Radial Meniscus.

My workouts have been consistent, but my diet has been off. Because of this, a few weeks ago I decided that I need to find someone with more experience in nutrition when it comes to cutting and lean bulks. I checked out some local people, did some research online for others, and I decided on 3J.

Last weekend I made contact with 3J, submitted my pictures, measurements, other stats, answered all sorts of questions, provided the foods I like and dislike, and also sent over my lifting and cardio plan. We discussed a few things, and came up with a Carb Cycle program to start things off. Today is day 1 of that plan.

 

[Clicked]

Might as well throw some before pics out here.

These were taken a few weeks ago, and I was a few pounds lighter.

 

[Clicked]

Breakfast and then a trip to the gym. Did an hour on the stationary bike, and then spent some time on Shoulders.

Standing Press
Bar Shrug
Rear Laterals
DB Shrug
Front Raise

Today is my first day on the new plan, and it is a low carb day at 100g

 

[corvettels3]

Good luck brother.. Keep us posted..

 

[Clicked]

Day 2

Yesterday was fine except for a few times when I wanted to grab a cheese stick or a few teaspoons of peanut butter to snack on. I also cut out the Stevia from my coffee, and any of the other flavored instant drink mixes. Black coffee and plain water yesterday

Right knee is a little sore, and I think that was from trying to put the 200 lb stone over the bar. Should have stuck to being behind the camera instead of trying to lift those again. I tore my right medial meniscus last year with the Yoke.

Today is another 100g carb day. Looking forward to breakfast soon.

 

[gullymanz]

good luck man, im starting his diet tomorrow

 

[Kane07]

I'm starting week 2 tomorrow, interesting to see you started on 100g, I started on 300g day 1,modified carb cycle, so far so good feeling leaner and more energy.

 

[Clicked]

good luck man, im starting his diet tomorrow

Good luck to you also.

Actually, with a plan laid out like this, luck isnt really needed. We just need to be dedicated

 

[Clicked]

I'm starting week 2 tomorrow, interesting to see you started on 100g, I started on 300g day 1,modified carb cycle, so far so good feeling leaner and more energy.

I agree that a 300 day would have been easier, but I have been fairly low carb, so I figured it may be best to just jump right in to the plan.

Actually felt like I had more energy the past two days.

How was your week 1 progress?

 

[Kane07]

Going well , we have made some minor changes, I live in Australia and hadn't really eaten turkey before but I love it , much prefer it over chicken breast so I will be using more turkey than chicken, i was 103 kg at start and now down to 100kg end week 1. I'm 6ft2.looking to cut to 10%

 

[Clicked]

Day 3......

Looks like I have dropped around 4 pounds of water the past two days. Decided to give me knee a complete rest yesterday, so I stayed away from the gym. Really wanted to at least do the cardio, but I figured it is best to take a day off instead of making it worse

Today will be my high carb day. Damn...I am used to eating the same thing day after day, so it is different to have a variety of foods during the day.

Not sure if I will be logging daily, but this is helpimg me to keep track of things right now

 

[Clicked]

Going well , we have made some minor changes, I live in Australia and hadn't really eaten turkey before but I love it , much prefer it over chicken breast so I will be using more turkey than chicken, i was 103 kg at start and now down to 100kg end week 1. I'm 6ft2.looking to cut to 10%

Congrats on the 3kg loss.

What is your current bf% ?

For me, I am.way up here at 27%, and I would really like to see less than 18% at the end. That would be a great start for my old body. I havent been that low for over 20 years

 

[Clicked]

Chest and Tri's at lunch

Incline Bench
Flat Bench
Decline Bench
Crossovers
Crushers
Pushdown
Dips

3 x 6-10 of each except the Dips. Man...the triceps were hurting by that point

Had four of my six meals already. That includes the PWO meal.

The meals have been fine, and I have plenty of energy.

On the stationary bike right now getting in my cardio.

 

[Clicked]

Day 4, and sticking at 216

Thought my weight was going to be higher due to the higher carbs yesterday. Was surprised to see that it stayed at 216.

Took measurements and pics this morning.

Medium carb day today, along with Back & Biceps, and my normal cardio

 

[Clicked]

I should probably add that it has been real nice to not have to worry about what I am eating. 3J has made it real simple for me

1- Made my choices on certain foods that he gave an option for. (only some of the meals allowed me to do this)
2 - Created my shopping list by adding up different foods to get my total for the week
3 - Went shopping
4 - Cooked what I had to for the week
5 - Created the seperate meals and placed them in the freezer

That was it. May sound like a lot when I write it down as different steps, but that is all that is needed to get you through the week.

 

[Clicked]

Back & Biceps at lunch today

Bent over row
Low row
Pulldown
DB curl
Hammer curl
Concentration curl (wish I did preacher)

Now I am on the bike again doing cardio.

Meals are keeping me satisfied. Three meals this morning, PWO after the gym, and still have two more meals left to get me through the day

 

[Clicked]

Day 5 and feeling great

Scale shows 215.6, so I am heading in the right direction. Not much of a weight change, but I swear my body is changing. Yes, I have already dropped 20 before I started up with 3J, but it took me too long, and I was just bouncing around with the foods and calories. This time I am doing well. Almost a week in and it feels good.

 

[Clicked]

Today is back to the lower carb day. Then it will be Shoulders at lunch, followed by my cardio after work.

 

[Clicked]

Shoulder at lunch.

Upright row
Seated DB Press
Side raise
Rear raise
Shrugs

Plenty of energy even on the low carb day. Took a few FiberChoice chewables...and now I need GasX!!

On the bike for my cardio right now

 

[Clicked]

Day 6 and a little lower on the scale

Showed 215.2 and 27.5 on the scale. Calipers also show around 27.5% bodyfat. I am close to seeing 214, so that is making me happy. Overall weight isnt a goal, but I know I will need to be below 200 if I am going to have a BF level less than 18.

One thing I have messed up on is my measurements and pics. I have been holding in my stomach atea for so long, I have been doing it when I take measurements and pics. That isnt good. I really need to relax and be as natural as I can for these. Attempted to relax this morning, and my measurements are up, and pics look so strange for me.

Meals have been fine. 3J setup enough different foods in the day so it doesnt feel like I am eating the same thing meal after meal. This is beneficial for someone like me

Carb up day, so I will be startimg off with some eggs, shake, and oats.