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Max's Muscle Up Challenge 

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#31 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 23 October 2013 - 07:46 AM

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

#32 SRS13

  • Joined:10-April 04
  • Location:Australia NSW

Posted 23 October 2013 - 08:45 AM

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

How sustainable do you think this is?

#33 pmod

  • Joined:13-May 10
  • Location:Australia NSW
  • Car:Fruity 180sx

Posted 23 October 2013 - 10:34 AM

View PostSRS13, on 23 October 2013 - 08:45 AM, said:

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.

#34 pur40m

  • Joined:16-February 05
  • Location:Australia NSW
  • Car:180sx

Posted 23 October 2013 - 11:32 AM

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


#35 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 23 October 2013 - 01:08 PM

View PostSRS13, on 23 October 2013 - 08:45 AM, said:

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, 23 October 2013 - 01:11 PM.


#36 pur40m

  • Joined:16-February 05
  • Location:Australia NSW
  • Car:180sx

Posted 23 October 2013 - 02:05 PM

Yeah that will be good

#37 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 23 October 2013 - 02:49 PM

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, 24 October 2013 - 09:38 AM.


#38 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 23 October 2013 - 03:03 PM

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, 23 October 2013 - 03:13 PM.


#39 pur40m

  • Joined:16-February 05
  • Location:Australia NSW
  • Car:180sx

Posted 23 October 2013 - 07:37 PM

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

#40 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 24 October 2013 - 09:37 AM

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, 24 October 2013 - 09:37 AM.


#41 pur40m

  • Joined:16-February 05
  • Location:Australia NSW
  • Car:180sx

Posted 24 October 2013 - 09:51 AM

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

#42 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 24 October 2013 - 10:02 AM

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


Posted Image

Posted Image

Posted Image

Edited by steveP, 24 October 2013 - 10:04 AM.


#43 pur40m

  • Joined:16-February 05
  • Location:Australia NSW
  • Car:180sx

Posted 24 October 2013 - 10:14 AM

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

Edited by pur40m, 24 October 2013 - 10:14 AM.


#44 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 25 October 2013 - 08:27 AM

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, 25 October 2013 - 10:24 AM.


#45 Shark

  • Joined:14-April 05
  • Location:Australia VIC

Posted 28 October 2013 - 12:36 AM

Very impressive result. Goes to show hey.
Voted :)

Edited by Shark, 28 October 2013 - 12:39 AM.


#46 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 28 October 2013 - 08:44 AM

Thanks.

#47 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 21 February 2014 - 11:31 AM

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.challenge...om.au/forum.php

#48 speedy180

  • Joined:25-April 06
  • Location:Australia NSW
  • Car:1998 nissan 180sx

Posted 21 May 2014 - 09:24 PM

Hey Steve, can i ask what your height is?

#49 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 22 May 2014 - 10:21 AM

175cm I think.

#50 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 16 July 2014 - 12:42 PM

Just a reminder that this year's challenge is open for registration.

http://www.maxchalle...m.au/2014/maxs/

I'm doing it again this year after 5 months of solid bulking. I'm now 10kgs heavier after bulking.

#51 pmod

  • Joined:13-May 10
  • Location:Australia NSW
  • Car:Fruity 180sx

Posted 16 July 2014 - 01:05 PM

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

#52 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 23 October 2014 - 02:18 PM

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

Posted Image

#53 neil_se

  • Joined:24-April 03
  • Location:Australia QLD
  • Car:S14A

Posted 23 October 2014 - 07:15 PM

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

#54 pmod

  • Joined:13-May 10
  • Location:Australia NSW
  • Car:Fruity 180sx

Posted 24 October 2014 - 08:28 AM

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

#55 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 24 October 2014 - 10:07 AM

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.

#56 pmod

  • Joined:13-May 10
  • Location:Australia NSW
  • Car:Fruity 180sx

Posted 24 October 2014 - 10:37 AM

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.

#57 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 27 October 2014 - 12:20 PM

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.maxchalle...hen+Penney-4072

#58 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 05 November 2014 - 02:50 PM

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
Posted Image Posted Image

Clint Currie
Posted Image Posted Image

Gary Ruiz
Posted Image Posted Image

Iain Nash
Posted Image Posted Image

John Landau
Posted Image Posted Image

Marc Baker
Posted Image Posted Image

Nathan Karas
Posted Image Posted Image

Rick Longden
Posted Image Posted Image

Troy Davies
Posted Image Posted Image

Profiles worth checking out.

Elle Hickey
Posted Image Posted Image

Lindsay Turner
Posted Image Posted Image

Montana Black
Posted Image Posted Image

Nadia Cassidy
Posted Image Posted Image

Sonia Pagnin
Posted Image Posted Image

Tara Vear
Posted Image Posted Image

Tina Louise
Posted Image Posted Image

#59 pmod

  • Joined:13-May 10
  • Location:Australia NSW
  • Car:Fruity 180sx

Posted 05 November 2014 - 03:55 PM

View PoststeveP, on 05 November 2014 - 02:50 PM, said:

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.

#60 steveP

  • Joined:05-February 05
  • Location:Australia SA
  • Car:Galant VR4

Posted 06 November 2014 - 09:14 AM

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.





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