I was challenged in a body transformation

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    I was challenged in a body transformation

    Hey all,

    Long story short, the girl I am going out with challenged me in a body transformation until the end of June. Problem is, on Tuesday I am gonna have a laser surgery to fix my eyesight, and after that I read that you can't train for about a couple of weeks. Which means, that I am gonna have 3 months to train seriously and take care of my diet etc. Any ideas on which program I should do? Or what I should do in general? Thank you!

    #2
    Depends on what you want to achieve.
    Weight loss is super easy, even after surgery, because all you have to do is eat less. With a bit of discipline you can get over 12 kg in those three months.
    Muscle building is harder, because you can only build 1 kg a month, which will make a visual difference if you're slender, but it will not be as noticeable as fat loss would be.
    Good nutrition (protein!) is your friend, as are realistic expectations.

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      #3
      Ι believe I'd like some fat loss, while maintaining my muscle or even toning them. Touching all the aspects if that makes sense, general fitness.

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        #4
        In that case I'd recommend a diet of around 2000 kcal a day and a protein amount of at least 1.6 g per kg of your goal weight per day.

        In case of training for muscle, the most size-oriented program is Ironborn. Apart from that I'm no expert and I can't really give you any more advice, that's for other bees to say.

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          #5
          I see! Yeah I try to count calories and macros, it really helped me so far! What about 90 days of Action? It's also a 3 month program, would it help?

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            #6
            90 Days of Action is a sensible program for someone who wants to get fit and learn many exercises and progress at a reasonable pace, maybe with an added challenge on top.
            But for a true body transformation challenge 90 Days of Action is not strength/hypertrophy-focused enough.

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              #7
              Ηmm.. yeah I see your point.. What do the others think?

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                #8
                I would recommend ironborn if you have access to dumbells, it's an awesome "learning about dumbells" program for muscle growth - you could repeat it or do gravity, strength, or sparta after. (Or repeat it (heavier of course) with totals added, then again even heavier w total abs added.) It also does not involve any jumping/jostling yourself around so it would be a good restart after surgery.

                Diet is going to be your secret weapon really, but as a guy you can build muscle somewhat quickly. If you have access to barbells/a gym/a trainer just to show you form on lifts (you dont need one continually but learning heavy lifts from just youtube can be dangerous) you might want to forgo darbee programs at first and do 2 months of something like Starting Strength, then spend a month lifting lighter/more volume and working on accessory muscles for show.

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                  #9
                  Ι see I see.. Well, I thought of joining a gym after easter, what if I could combine it with one of the programs?

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                    #10
                    Originally posted by lionheart95 View Post
                    Hey all,

                    Long story short, the girl I am going out with challenged me in a body transformation until the end of June. Problem is, on Tuesday I am gonna have a laser surgery to fix my eyesight, and after that I read that you can't train for about a couple of weeks. Which means, that I am gonna have 3 months to train seriously and take care of my diet etc. Any ideas on which program I should do? Or what I should do in general? Thank you!
                    The challenge here is what do you mean by "Body Transformation?" What exactly are you trying to do.

                    The tough part is you're going to try to change a lifetime of eating habits, exercise habits, culture, likes and dislikes, and a whole life in 90 days? That seems a bit extreme.

                    The trick to all of it is starting small. Make one small change you know you can handle. Pick one little thing, like cutting out one soda a day or a week. Do that and see some success with consistency.

                    As for the fitness element. Try something and stick with it. If that works, do more. 90 days is an awfully short period of time but if you watch your food and eat healthier, you'll see some changes in 3 months.

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                      #11
                      Personally, for me body transformation would be fat loss and to get the shredded look, but also maintaining my muscle or even making them stronger.

                      I don't have issues with my exercise level, cause until a few weeks ago I was training in boxing and was doing the TOTALS program in the meantime. And about the diet thing, I used to track macros and calories, so no issue on that either. My trouble on this "body transformation" was the training part, cause my boxing was doing too much contact practice and too little strength and conditioning type of training. About the diet, having a cheat meal now and then didn't affect my weight, cause I could manage the calories the following days to get back on track without any problems.

                      I just don't know what to do. I mean, I know what I am supposed to eat etc. But not sure about the training. I feel the need to get the strength training and condition back into my life in order to achieve this. Like reaching "peak physical condition" while changing my body to look good? Or something like that if that makes sense. That's why I am not sure, if I should join a gym or the programs here would be enough for this or do a combination of both.

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                        #12
                        The gym has the absolute advantage that there are machines there that allow lifting with a guided movement.
                        For a beginner or someone who has stability issues this is great. (Once you're a senior citizen the machines are perfect for muscle maintenance.)
                        Gyms also have people who can correct your form on free weights.

                        But maybe you don't need that.
                        Weights are weights so whether you do them in the gym or at home makes no real difference.
                        Cardio is also cardio, whether you do it in the gym or at home.
                        It's all about your needs and what surroudings you find most comfortable to work out in.

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                          #13
                          If you're boxing, tell the instructor you want to focus more on rope work, footwork, and power and strength training. They'll move away from the accuracy part of your training and they'll encourage you to get more heavy bag work. For example, throw 100 good jabs quickly. Then, 30 seconds break, throw 100 good crosses. 30 seconds break. Throw 100 good hooks with your left side, then your right side, and so on. Work down the punch line an you'll get strength and conditioning training really quick.

                          You can also get rope work and sprints or running in. That'll go a long way.

                          If you get to the gym, get your basic weight lifting down by isolating muscles and going high weight, low reps. So, bicep curls, high rows, shoulder press, triceps, fly, etc, get three sets of each muscle group doing between 7-9 reps before near failure. Do that two times a week, two or three days of break in between.

                          While you're at it, add 50 push-ups every day, and those you can do spread out over the day. Sets of 10 five times a day throughout the day will get you started.

                          There are gyms which offer only the equipment and limited or no assistance. These places are inexpensive and you'll find guys working out and you can pick their brains with what they're doing. They also have bigger weights which will challenge you to work harder. It will be more efficient.

                          I know we have people who push diet, diet, diet, diet, like it'll solve everything. But at some point, you have to move your body and do the actual work that generates sweat. Pick up heavy weights, put them down. Get your push-ups in. Get your roadwork in and run. Skip biking, it's a waste of time. Run.

                          Good hunting.

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                            #14
                            I tried to talk to my coach about the training part, but he didn't pay much of attention, that's why I decided to quit that gym. So my choices now are a regular gym with weights and DAREBEE programs. So generally speaking we talk about a combination of weight training and bodyweight training. For improving physical condition, functionality etc

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                              #15
                              Ok so I thought about it. And I think that I should start the combination easy. Weight training + a challenge, like batcave or super saiyan one. What do you think?

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