T Nation

Maw’s 2019 Transformation

Starting Weight: 217.6

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January 1, 2019

A) Squat - 305 single
B) Pause Squat - 215 x 5,5,5
C) Bench - 160 x 5,5,5,5,5
ABC) Pull Ups - 10 sets, 20 total reps

2 Mile Walk

2401 calories
187 protein
240 carbs
77 fat

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January 2, 2019

A) Deadlift - 255 x 5,5,5
B) Hang Clean - 155 x 2,2,2,2,2
C) Inverted Row - bodyweight x 10,10,10


2040 calories
107 protein
226 carbs
83 fat

January 3, 2019


2260 calories
124 protein
330 carbs
53 fat

following. good luck with your goals

Hey there… first off great job working towards a transformation goal! Getting started is always the hardest part. Consistency over time is going to be the key. Your macros are all over the place from day to day. Try to keep them regular. With your stats I’d shoot for 220-250 protein, 180-220 carbs and keep fat under 50 assuming that fat loss is a major goal and not simply strength gains.

I’d also increase your volume with workouts. Reps in the 12-15 range and supersets. Get as much blood into that muscle as possible. I shoot for 20-25 sets per muscle group per week

Now get after it and don’t quit!

January 4, 2019

A) Squat - 250 x 5,5,5,5,5
B) Bench - 195 single
C) Pause Bench - 135 x 5,5,5
ABC) Pull Ups - 10 sets, 22 total reps


2196 calories
207 protein
216 carbs
56 fat

January 5, 2019

A) Deadlift - 315 single
B) Pause Deadlift - 225 x 5,5
C) Hang Snatch - 95 x 2,2,2,2,2
D) Inverted Row - bodyweight x 10,10,10

Hill Sprints - 100 M x 3 (2 minute rest)

2383 calories
221 protein
197 carbs
79 fat

Thanks for the advice.
Tracking my calories for those three days really open my eyes to the lack of protein. Biggest issue was not having a protein for breakfast. I bought a protein powder, so a better breakfast coupled with a protein shake as a snack should put me up into the 200 range.
As far as my lifting, I was just planning on doing a very simple Push-Pull, 2 on 1 off. But with your advice as far as rep ranges, do you think I would be better off following a program like Athlete Lean, Athlete Strong, Regular Guy Off Season, or WS4SB3?

Honestly I don’t know any of this programs. I like a push pull split. Chest and triceps one day, biceps and back one day, legs one day. I do a day specifically for shoulders as well.

Progressive overload is key. You either need to be increasing volume, weight, or intensity with your sets until that muscle is pumped completely. An example would look something like this for a typical session

Superset 1
Incline dumbbell press
Incline dumbbell flys

Superset 2
Flat cable press
Flat cable flys

Superset 3
Narrow dumbbell press. Dumbbells turned parallel to the body, squeeze together and press above sternum
Rope triceps pull downs

Super set 4
Kneeling overhead rope triceps pulls

Dips to failure
Incline underhand narrow pushups to failure
Knee pushups to failure