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The advice she gave me was to lift heavy 6-8 reps, RPE 9-10 and if you cannot reach 6-8 reps then drop set. I was on a deficit the whole time (tried to atleast). I focused on a mind-muscle connection while executing the lift and would flex and pose in between sets to increase that connection. As I learned more about the intensities and as I felt less fatigued throughout the workout, I just kept doing more until I got bored or I didn't feel as pumped or I felt the fatigue setting in. This makes sense, as most new habits take 60-90 days to truly bed down. Yes, it's hard at first, and there are awkward bits that you'd usually blank out by gulping down your pint. Here I want to talk about my biggest lessons, and how shit-faced I got the day it all finished. That you can still be there, sober, without looking like a lemon. It seems obvious, but when you haven't done any of those things without alcohol in 15 years, it's a revelation. My anxiety continues to improve, and these last few months have been particularly peachy. 6 Things That Happen 3 Months into OrangeTheory Described on their website as “the best one-hour workout in the country,” OrangeTheory Fitness is a 60-minute, heart-rate monitored, high-intensity workout. But going through those things has shown me what I really value in them, and that it's independent of getting drunk. You’ll remember it better and you can just drive home when your buddy starts telling you that same story for the third time. I followed a PPL, but I made shoulders it's own separate day. Breakfast: 3 egg whites + 2 eggs, a couple of tomatoes or a couple of fruits, Lunch: Tomato or a couple fruits, 1 - 2 servings of 96/4 ground beef OR 1 - 2 servings of any type of meat that my parent's made, Post-workout meal: 1/4 cup of white rice, 1.5 scoops of whey isolate protein + 1.5 servings of oatmilk, Dinner: 1/4 cup of white rice, 1 or 2 servings of any type of meat that my parent's made, Breakfast: 3 egg whites + 2 eggs, half of a trader joes bagel, Lunch: 2 servings of grilled chicken breast, 200g green beans, Pre-workout meal: 1 serving of grilled chicken breast, 200g green beans, Post-workout meal: 1.5 scoops whey protein isolate, switched to almond milk (last couple weeks), Dinner: 1 or 2 servings of grilled chicken breast, 200g green beans, Dessert: 1 serving of greek yogurt 0% fat, Halo top ice cream just enough to give the yogurt some flavor (pint would last about 4-5 days). I followed the same rep scheme for every exercise (unless noted below): 6-8 reps, RPE 9-10 | drop set 8-10 reps RPE 9-10 | SOMETIMES drop set #2 10-12 reps, RPE 9-10, Incline Bench or Smith machine Incline Bench: 4-5 sets, Rope or straight bar cable pull-down: 4-5 sets. Diet: I'm so sorry guys, I did not track my macros. I know, it all sounds annoyingly upbeat and happy. Fitness Transformation / 14 Months / 24, 145lbs - 25, 172lbs 5'10" Small backstory to start; I was dealing with a great deal of depression and had quit working out for a long time, lost my father, ended up being diagnosed with bipolar disorder and basically spent a year sitting in a chair doing nothing but eating rarely and poorly. This month's plan is designed over a 30-day period — we're giving you today off to recover from last night's festivities. She lost 15 pounds and about 5 percent body fat, but that fitness transformation didn't happen overnight. Yeah!! Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) DaniloAndjus / Getty. Celebrating with more of the same - these are my new fav AF beers, A post shared by Dan Bartlett (@dan_s_b) on Jun 21, 2018 at 10:07am PDT. After 100+ days without alcohol, it's difficult for me to recall how exactly an alcoholic beer would be different from an AF one. Cardio was 3-4x a week during the 2nd month of training, almost non-existent during the first month, then 5-6x a week during the last month. Reddit user PizzaDaughter's transformation is about so much more than the numbers on the scale. This makes sense, as most new habits take 60-90 days to truly bed down. ... help Reddit App Reddit coins Reddit premium Reddit gifts. Sun = alcohol, football = alcohol, friends = alcohol, life = alcohol. Your Body Will Change I’ve definitely toned up and I feel like my waist is a little tighter. Instagram user Janette Fapassini Although you can make great progress in 12 weeks, a true, total body transformation often takes longer than 12 short weeks. I molded my own version of this and would ALWAYS drop set till failure. bro you look like my goal physique, also I feel like theres a correlation between physical progress and hair gains, your hair style got better as well lol. A dry January or Sober October is a great challenge, but I agree with Catherine that abstaining for 3 months roots out a lot more of the patterns, and leaves you a more changed person. I probably did direct ab work 7 times during this whole time period. I bulked up to 150 lbs and I was decently strong at the time (Bench 210x1, Squat 285x1, Deadlift 315x1, OHP 130x1). Total-Body Transformation. The FOMO (Fear of Missing Out) is an insidious lie. And how much cardio did you do at the beginning compared to how much you do now (if any)? My drinking options have expanded, not contracted. But you want to know if I got rat-assed at midnight the day the challenge was over and if there's any YouTube footage available. When I’m tired, I slow down, Netflix, or nap. To my surprise, instead of feeling like I was on a timed challenge I just started feeling like someone who didn't drink, period. Now, I'm about a month into a slower cut (down about 3lbs in 4 weeks) and i'm feeling so much better doing it this way. Just as a little background of myself. I have never really had abs, so I decided to cut and switched to a bodybuilding training style. Awesome pics. I was too lazy to do it :(. I'm better at looking after myself. I had a similar problem as you in the past of trying to cut too fast. With each month that passed, the culture surrounding alcohol became more surreal. An inspiration to us all! Well... the 3 months have gone quickly and smoothly! 2 Stephane Doiron: 55-Pound Weight Loss. Less anxiety. And what was your ab routine like? Stairmaster 20-30 minutes, progressively get better, kept heart rate ~75-85% HR max, Stationary bike 20 minutes, kept heart rate ~75-85% HR max. My next goal is to keep some of my abs that I made and work back up to maintenance, then slowly lean bulk. Girlfriend at the time told me she missed my "big" butt, so I decided to lift again - followed 5x5 stronglifts again and progressed onto 5/3/1. I like the logic behind your program. This is the reddit to post those awesome before/after pictures of yours! "When I look at...old pictures, [I see] how much I struggled with my weight and the negative impact it had on my life," she wrote on Reddit. 20 months and 17 pounds later I came away with 10 big lessons. 90-Day Transformation! At the moment my urge to drink isn’t there so—for now—I don't feel any desire to start again. But when you don't drink for that long, it does all start to get weird, and I think it's worthwhile to exit the booze bubble for an extended period and see it from the outside. Exercises noted above. I would either do all of them listed below or pick and choose whatever I wanted to do. His transformation was so great the he won the Body for Life Challenge in Australia and reaped extra rewards for his extra motivation not to give into his weakness - Crispy Cream Donuts . But a complete transformation depends on your personal goals. The 4-Week Plan for a Shredded Summer Body In just one month, you'll be ready to hit the beach to showcase your physique. If you scroll through the comments, you can find my ab routine. 20 months and 17 pounds later, I came away with 10 big lessons. my guess would be that I went up to maintenance or a little over when I had cheat days during the first or second month. I care much more about drinks being really cold, as I realised that's half the enjoyment. That's a crazy 3 month transformation. Thanks for the motivation. When I want to be entertained, I take responsibility and find out what I need. My goal was to have a nice upper body and to get abs. Go check him out if you want. Hahaha thank you. I noticed that when I’m good about my diet my hair gets thicker and darker. Earlier this year I read Catherine Gray’s The Unexpected Joy of Being Sober and decided to stop drinking for 3 months: a Sober Spring. I feel like I’m in the best creative streak of my life, and it continues to intensify. My name is Adam Thomas and I wanted to share my 3 month transformation with all of you. Would sometimes do a short tricep work out if I felt like it. Make sure you're performing the exercises that you enjoy the most! LOL I should have taken photos that were more consistent to each other. Body transformations are more than 'before' and 'after' pics. I had so much time, so why not. In three months, he dropped from 18 percent body fat to 10 percent. This my 6 month Calisthenics body transformation video (PART 2) where I went from 114kg/251lbs to roughly 95kg/210lbs. It will, however, demonstrate significant changes in your body composition. I actually celebrated finishing the last day with another AF beer. When I’m bored, I take responsibility and find something better to do or figure out why I feel so. Cardio was 3-4x a week during the 2nd month of training, almost non-existent during the first month, then 5-6x a week during the last month. INSANE 5 Month Calisthenics Transformation (BODYWEIGHT ONLY!) Total Body Transformation A 3Month Personal Fitness.Total Body Transformation A 3Month Personal Fitness Prescription For a Strong, Lean Body and a Calmer Mind Paperback – January 12, 2005. I learned more about what I value. Tight. Being sans pint has also made me more discerning about what I actually liked about drinking beer or wine, besides the alcohol. I'm a 25 year old college student who works part time as a phone support representative. I've been insanely productive. calf raise: 3-4 sets, no drop set. I experimented with a new lifting style that my bodybuilding friend recommended to me, so I gave it a shot. On hot days, cold AF beers really hit the spot. Great progress! Then this summer I decided that I wanted abs. A transformation, by definition, is not required to be drastic. It’s not some conspiracy, but it is a deeply-entrenched narrative about the place of alcohol in our lives that ignores and distorts some very uncomfortable facts about cultivating such a dependency. I will drop set once but work till failure. If the goal is to lose weight, workouts need to be quick and to the point. I incorporated HIIT during the last 2 weeks on the stairmaster but was inconsistent with doing hit. It's hard to attribute this solely to alcohol, but I feel sure it played a big role. In this transformation pic, Erin Beth says she was undereating, was too self critical and didn’t feel good in her own skin. If you followed the original diet in the second month and: Your biceps and thighs have increased in size but your waist has stayed the same, keep following the same diet as in Months 1 and 2. I would like to mention that I had a cheat meal at least once a week (I would just order out) during my last month. If I want to see a band or friends it’s actually much easier to organise: I don’t need to factor in taxis, hangovers, beer money etc. I slept like a dog and woke up feeling like a princess. how did you stay lean through out your bulks? Make sure to start with weight training as your body needs all the adrenaline possible in order to properly lift especially during a low calorie diet. Stephane Doiron. I decided to cut but failed epically. N'T physically stop you being anywhere: you can get and work up. 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