Jump to content
Sign in to follow this  
steveP

Max's Muscle Up Challenge

Recommended Posts

Thanks. I'll keep you guys updated when the 2014 challenge comes around.

Share this post


Link to post
Share on other sites

Great result mate. Really well done. That is massive commitment.

 

How sustainable do you think this is?

  • Upvote 1

Share this post


Link to post
Share on other sites

Great result mate. Really well done. That is massive commitment.

 

How sustainable do you think this is?

 

I can't see any reason why Steve's new physique wouldn't be fairly sustainable if he continues to train often and with intensity. I've had the same physique (albeit at 76.7kg) for the last 14 years or so, and I've never cut or been on any form of diet; I just eat reasonably sensibly and train hard.

Share this post


Link to post
Share on other sites

Not a bad result but you weren't very out of shape before

 

  • Upvote 1

Share this post


Link to post
Share on other sites
Great result mate. Really well done. That is massive commitment. How sustainable do you think this is?

 

It's hard to say at the moment. For the first half of the challenge, there was plenty of food and snacks in the diet plans like yoghurt and almonds. There was also no morning cardio so I was pretty much training as I was before the challenge. I dropped to about 76 (5kg loss) and plataued.

 

Once the snacks were removed, no carbs at dinner and I added morning cardio to my workout plan, my weight started to drop about 1kg a week consistently. So I'm trying to stay somewhere in the middle; maybe around 72kg. After stripping fat I realised I didn't have as much muscle as I thought. So I would like to increase my calories and build a bit.

 

My training will pretty much stay the same (5 days a week for an hour each session), but I'm not doing morning cardio anymore lol. That was the biggest killer. Having to go to bed early burnt out and then getting up earlier than normal. For the last 2 weeks of the challenge I did it every single day (30 minute session) on top of my normal workouts.

 

Nutrition is where I'll make the biggest change. I was just eating things I thought were healthy. Instead of oats in the morning with milk and a bit of honey, I have them raw with water and cinnamon. I only ever have my protein shakes with water now. In fact I've cut out milk all together. Instead of having a tuna wrap for lunch I have brown rice and tuna. And probably most important, I make sure I have green vegetables everyday. I bought a new blender and make a Joe Rogan kale shake with dinner every night. It also fills you up so you won't snack.

 

I'll also change up the protein powder I was using. Throughout the challenge I was using Max's Super Shred. 90% protein from WPI with basically 0 fat and carbs. The most top shelf premium protein you can get with fat burners. It's great but you pay for it; $95 a kg. I'm now going to use Max's Super Whey which is 80% protein with a combination of WPI and WPC. It works out to be just over $35 a kg.

 

I'll post up my maintenance nutritional plan if you guys are interested.

Edited by steveP

Share this post


Link to post
Share on other sites

Let's see if this works. (Edit: nope, the format doesn't copy over).

 

 

 

Calories, Fats, Protein, Carbs

 

BREAKFAST (7am)

- 5 egg whites and 1 egg yolk omelette. 2 pieces of wholemeal toast. 12g feta cheese.

383, 37%, 36%, 27%

OR

170g of low fat yoghurt. 60g of oats in water. 15g of raw peanut butter.

458, 27%, 25%, 48%

 

MID MORNING (10am)

- 30g of Max's protein. 10g of instant coffee.

111, 2%, 97%, 1%

 

LUNCH (1pm)

- 150g of tuna. 125g of brown rice.

432, 12%, 47%, 41%

 

AFTERNOON (4pm)

- 40g of raw almonds.

240, 84%, 13%, 3%

OR

4 rice cakes.

120, 21%, 7%, 72%

 

PRE WORKOUT (5pm)

- 5g of Max's creatine.

20, 0%, 100%, 0%

 

POST WORKOUT (6:30pm)

- 30g of Max's protein. 5g of Max's creatine.

131, 1%, 98%, 1%

 

DINNER (8pm)

- 1 kale shake (100g kale, 50g spinach, 25g celery, 25g Lebanese cucumber, 10g garlic, 10g ginger).

84, 13%, 26%, 61%

 

- 300g of chicken breast.

495, 21%, 79%, 0%

OR

300g of topside beef.

531, 28%, 72%, 0%

OR

200g of smoked salmon.

342, 48%, 50%, 2%

 

- 150g of sweet potato.

261, 38%, 3%, 59%

OR

125g of brown rice.

234, 15%, 9%, 76%

OR

150g of hokkien noodles.

242, 3%, 16%, 80%

OR

3 pieces of wholemeal toast.

299, 25%, 22%, 53%

 

BEFORE BED (11pm)

- 11g of Metamucil.

45, 0%, 0%, 100%

 

- 30g of Max's protein. 5g of flaxseed oil. 5g of psyllium husk.

162, 30%, 69%, 1%

 

 

TOTAL

 

Day 1 - Breakfast: Toast & Omelette, Afternoon: Almonds, Dinner: Beef & Brown Rice.

2372, 27%, 49%, 24%

 

- No Workout (remove Afternoon, Pre Workout & Post Workout).

1981, 22%, 50%, 28%

 

 

Day 2 - Breakfast: Oats & Yoghurt, Afternoon: Rice Cakes, Dinner: Chicken & Sweet Potato.

2318, 20%, 48%, 32%

 

- No Workout (remove Afternoon, Pre Workout & Post Workout).

2047, 21%, 47%, 32%

Edited by steveP

Share this post


Link to post
Share on other sites

Even though that may look like a lot of food, what made the difference is not what I ate, but what I didn't eat.

 

No cheese, milk, sauces(*), sugar, white bread, white rice, chips, chocolate, desserts and fried food. Use spices like oregano and pink Himalayan salt on meat. Use cinnamon and stevia instead of honey or sugar on your breakfast.

* The only sauces I used were organic soy and tabasco habanero. Both are extremely strong with practically no sugar.

 

I think I'll stay on top of my plan after the challenge by planning cheat meals (once a week). You lose track of what you eat when you don't plan it and just eat what's convenient.

 

I always had tuna and brown rice for lunch and this only took a minute to prepare each day. You can use 150-200g of chicken or beef and a salad if you want.

 

In the last month of the challenge I eliminated:

- Toast/rice cakes/peanut butter from breakfast.

- Coffee.

- Afternoon snack (almonds).

- Rice/Sweet potato with dinner.

 

It felt like my body was eating itself seeing I was also working out twice a day with such low calories.

Edited by steveP

Share this post


Link to post
Share on other sites

Would I have to add many calories or serving size if I wanted to maintain and gain muscle as I'm similar weight to what you started 82kg but don't want to lose much size but lose fat

A few kg off will be ok but don't want to get super shredded like you were

Share this post


Link to post
Share on other sites

Not really. Unless you want to build lots of muscle, around 2000 calories a day is plenty if you're just wanting to shred fat. Of course this depends on your body type (weight/height). But if you're a similar build to me, that's what I would recommend.

 

Before the challenge I wanted to lose fat and build muscle as well. I've found it's better to pick a goal (build muscle or lose fat) and stick to it. If you flip flop between the 2, you won't achieve either. So for the Max's challenge I was 100% dedicated to shredding fat. No doubt I loss some muscle, but that's what it takes to get to such low body fat.

 

If you stick to clean eating and exercise 4-5 times a week, you can maintain being in great shape. The cheat meals are the killer. Once I cut them out, the results came fast.

Edited by steveP

Share this post


Link to post
Share on other sites

So around 2000 cal non training days and 2400cal on training day

Thanks

Share this post


Link to post
Share on other sites

How much do you train?

 

If you want to drop fat fast, I would keep it around 2000 or slightly under on training days. For the final 4 weeks of the challenge, I was on 1600 calories a day while training twice a day. About 65% was protein to stop my body eating muscle. For me, the 1600 was needed to strip body fat as fast as possible and the 2000 figure is to maintain it.

 

I wouldn't let the calories get to your head too much. It's more about food quality than calories. Cook everything yourself and use fresh food. Avoid take away at all costs.

 

Some more progress pics.

 

The stats on my pics.

Start - 81kg - 08/07/2013

Quarter way - 77.8kg - 20/08/2013

Half way - 76.4kg - 09/09/2013

Three quarter way - 73.4kg - 30/09/2013

Full way - 70.5kg - 19/10/2013

 

 

full-way-front_1382158559-6782.jpg

 

full-way-back_1382158613-3747.jpg

 

full-way-right_1382158632-4.jpg

Edited by steveP

Share this post


Link to post
Share on other sites

Sweet thanks i want to proberly get down to 74-5 kg train 5 days a week use to be 6

Edited by pur40m

Share this post


Link to post
Share on other sites

Ok, voting started this morning. Just click on the following click and follow the steps. You can see all my after photos and blogs throughout the challenge.

 

http://www.maxchalle...phen+Penney-546

 

Once you vote, you will be emailed a link to confirm. This went to my Junk folder, so check there.

Edited by steveP

Share this post


Link to post
Share on other sites

Very impressive result. Goes to show hey.

Voted :)

Edited by Shark
  • Upvote 1

Share this post


Link to post
Share on other sites

Thought I would give a bit of an update post challenge.

 

Since the challenge ended I adjusted my diet to maintain a reasonable weight (72kg). It was basically the same diet with some flavour added to my meals, like cottage cheese with omelettes and natural peanut butter with oats. I was also able to have a social life again and go out for coffee/dessert with friends. I was able to maintain this weight without too much trouble until the end of last year when I went on holiday.

 

Since I've been back I'm been trying to consume 3000 calories a day when training and around 2500 on rest days. I'm trying to build muscle over the next 6 months now that I understand nutrition a lot more. It's a struggle; as soon as you finally finish a relatively large meal, you only have an hour or so until you have to eat again. Where with the shredding diet you really appreciate food as you miss it, when trying to bulk, food loses its appeal. So far I've been putting on about half a kg a week and now up to 75kg. Unfortunately my abs are now gone lol.

 

For anyone interested in doing the challenge this year, you can register now for updates. It will start around July. The forums and meal/training plans are already up if you wanted to try them out.

http://www.challengeforum.com.au/forum.php

Share this post


Link to post
Share on other sites

Might do my own muscle-up challenge, being max number of consecutive muscle-up pullups. Aim for 10 and see how I go from there.

 

Considered working that style of exercise into your routine for this? Looking good is great and all, but it's much nicer if you can do cool things too :D

Share this post


Link to post
Share on other sites

In case anyone still uses this forum, I did the challenge again this year after spending 5 months bulking.

 

final-compare-170346.jpg

Share this post


Link to post
Share on other sites

Man that's an awesome result! Great physique, congrats.

  • Upvote 1

Share this post


Link to post
Share on other sites

Indeed. Nice work Steve; would have taken a lot of willpower to reach that point from your starting position on the left.

  • Upvote 1

Share this post


Link to post
Share on other sites

It does. It's really hard. But you soon settle into a routine and time starts to go by pretty fast. I did a lot of cardio this year. Every Saturday morning I went hiking over about 10-12kms of hills that took me 2.5 hours. I would then have a refeed day where I would up my carbs and fat a bit. Little things like that help keep you motivated.

 

Also my before photo probably looks worse than it actually is. I had a massive dinner and drank lots of water to make myself look fat and bloated lol.

Share this post


Link to post
Share on other sites

Haha, sneaky. Nice trick to throw in there I guess, but either way you can see the difference in your face and neck between the two pictures, so it's still an obvious change.

  • Upvote 1

Share this post


Link to post
Share on other sites

I don't want to be that guy, but voting has opened today. It doesn't mean a whole lot in terms of who makes the Top 10, but there are a few giveaways for people with the most votes.

 

This is a link to my Max's profile where you can see my official after photos, blogs, write-up info and where you can vote for me. Give it a look over if interested.

http://www.maxchallenge.com.au/2014/maxs/vote/user.php?Stephen+Penney-4072

Share this post


Link to post
Share on other sites

The Max's and Maxine's Top 50 were announced today.

 

I was surprised to find my name amongst all the other amazing transformations. I didn't think I had a chance seeing how lean everyone else got.

 

Max's

Max's Muscle-Up Challenge 2014

 

Maxine's.

Maxine's Shape-Up Challenge 2014

 

Profiles worth checking out.

 

Artur Migas

1081_d710e6a3ff4620b81d86510a7b665dfd76311323.jpg1081_e08e376d54f0bc30aa6ebaf927a5e33dda0a6535.jpg

 

Clint Currie

image_2473917f7846d12d00802ffd0b97b5a6.jpg11966_af39b4adcf039c02774d99fadb3bf147d810df9c.jpg

 

Gary Ruiz

25440_b794970c9df659363a452daa4a640ce3f2d8f40d.jpg25440_25b12f2cdd0066ac2b4f40f829c5fc0953c6219c.jpg

 

Iain Nash

20185_9da91796dd235fb56389d2eea91c466ca227e971.jpg20185_1ab57896d6a111aaade88963614a4f93968f3f1b.jpg

 

John Landau

23884_11dee62c1285efabb85ee133c80d6ac72a4fad4b.jpg23884_b8eb73c866f91b86317634a3ad6d20fa343aed78.jpg

 

Marc Baker

1285_e4184d71dd8128b42584762337de8c04fa1ef635.jpg1285_e5ad08ca8ce44f23c7ac3b8bb8e241a607621624.jpg

 

Nathan Karas

11315_ea965e9241a9f1114b17c4706cae5d8ff5d9c669.jpgnathan.png

 

Rick Longden

12876_71380b85d08d461bd6ca613eecdd321108b4a6e0.jpg12876_8879ea05aa805cffa61da58bd0aa9047398e0075.jpg

 

Troy Davies

18588_bf120fa5e1b20a305f792c1f4d0997ead318314e.jpg18588_ee1f26401ece8b74963049343f609100f027c03c.jpg

 

Profiles worth checking out.

 

Elle Hickey

11743_f8bc4b60843b519901af8262b6470be53df6ae39.jpg11743_72cb5ebef3071573643616dce033080ddeb53112.jpg

 

Lindsay Turner

image_265d248142e399689c45fa98120c7443.jpg4703_22acaa45de5a3f59546e125e6b07bed5f3e8f1a7.jpg

 

Montana Black

767_81fc186c00769a9d84eceaac0d1532cdc26d2459.jpg767_8172ce01b3c192eb22a29783bf38b5f62ca36c36.jpg

 

Nadia Cassidy

3873_20755cabee468e7a23595162578565046932dfd8.jpg3873_d7364f9777af14cb4be5c5cac638fb335570e532.jpg

 

Sonia Pagnin

5990_7e58a81a545f5bee8fb6ce6fd83b7fff1eb44927.jpg5990_b398440873af1a452a24656b937e8cd005240ef0.jpg

 

Tara Vear

2499_d376ac30e87e305b52a76c3720c4d6876fce2902.jpg2499_9581c65144e42b12995fd386b5466b870a7510f5.jpg

 

Tina Louise

7933_410daaac84ff39064f51107591e4d7b5e5f25546.jpg7933_04368bda0b7cc0f4e66f395eb40fcb0c0ecd75e2.jpg

Share this post


Link to post
Share on other sites

The Max's and Maxine's Top 50 were announced today.

 

I was surprised to find my name amongst all the other amazing transformations. I didn't think I had a chance seeing how lean everyone else got.

 

Not really that much of a shock dude. You achieved a fairly balanced physique with a bit of bulk to it, and some actual size to your core. Although the guys in that list achieved size in their upper body and quads, the only reason half of them even have anything to show in their abdominals is because they got unsustainably lean. Given it's more of a body transformation thing than a legit bodybuilding comp, I think people will factor all of that in, well at least I do.

 

It's like guys that are bulking with really high body fat think their arms are huge, compared to someone a lot leaner, without realising how much of the size is lost once the fat melts away.

  • Upvote 1

Share this post


Link to post
Share on other sites

True. I was just hoping to get my body fat a little lower. As that's what I thought was the main goal/the look they're after. And once everyone started posting their official photos, I didn't think I had a chance.

 

Having a bit of a laugh at the whingers on the Max's Facebook page that didn't make the cut. Some of them I thought were a sure thing, but I guess even though they got ripped, they started out in reasonably good shape.

 

One dude throughout the challenge was sucking up, praising Max's for all their supplements and showing off the purchases he made through their store. Now he's claiming it's all going in the bin because he didn't get Top 50.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

Sign in to follow this  

×