Day 0

Day 0

Welcome to Day 0. The Transphormation Challenge officially starts tomorrow, October 29th, and I could not be more excited. I had meal prepped all my meals for today, tomorrow, and Tuesday, and bought easy to cook meals for the next month on sale for my protein sources., all I will need to shop for is going to be fresh vegetables, and some carb sources.


I tried to make my diet plan as simple as possible, because let’s be honest, I am not a complicated person, in the sense that I wont stick to a complicated diet plan. Between chicken, a burger, and protein shakes I will be consuming about 200g of protein on my diet, and luckily I designed my plans protein sources to be prepped each night in a short amount of time. This means that Ill be able to eat foods that are fresher, and that haven’t been sitting in the fridge for a few days, but if needed and if I know that I will be away or busy for a few days, I can easily prep extra for a few days. For carbs, I will be around 150g and fats will be the naturally occurring ones in my diet. If I begin to lose weight to fast, I will up my carb intake slightly, as I dont want to lose 5 pounds a week, as that isn’t going to be sustainable, and I will plateau fast. My goal is 1.5-2 pounds per week, at most 3.


For my workouts, I will be doing my lifting in the morning at about 5am on the weekdays, with weekends varying on if I am working or not that day. I will also be doing 30-60 minutes of cardio per day, either in the morning if I have the day off, or later in the evening before bed if I am working that day. I will pretty much be working out six days a week, and running 5-6, if you include the runs on my active rest day. Along with running on my active rest day, I also plan to spend one day a week snowboarding, once the mountains have enough snow to allow it. Its an enjoyable way to be active, and its a good way to relax my mind from my workout routine.

In fact today I made up for missing the gym yesterday since I was not feeling good at the time, no one wants to do leg day when you feel like you are 3 seconds from puking, so instead of today being an active rest day, I went and crushed a leg day, and did a 10 minute run afterwards.

  • Back Squat: 13, 11, 5, 5, 5 (Heavy)

  • Front Squat: 5, 5, 5 (Heavy)

  • Single Leg Extension: 13, 10, 10, 8, 6

  • Standing Leg Curl: 13, 10, 10, 6, 6

  • Run: 10 Minutes

While not my longest leg day, it would normally also include leg press, calf press, and even hack squats. But as my first leg day in awhile, I would rather get back into it then go too hard the first day, although Wednesday I will be doing a full leg day, with probably a 30 minute rowing session.


Information on my choice of supplements will be out at the end of week one, along with full reviews of the products that I use. I am excited to be back using a brand that I achieved some great results with the first time I used their products, and I hope to achieve even more now that I am not only focused on working out, but also my diet, after all its 80% diet and 20% workouts.