T Nation

Official 2019 T-ransformation Announcement Thread



My daily breakfast is 3/4 cup oats, 2 pieces turkey bacon, 1/2 cup fat free cottage cheese, 5/8 cup egg whites, 1 whole egg, 1 scoop whey


A lot of people start their day with oats, huh? Gives me gas all day… Not good for work.


It doesn’t give me gas, but it does make me very regular…


Just make me very happy. Seriously the favorite food of the day


I feel the same about cream of rice. Can’t imagine starting my day without it.


Never heard of that. Google makes it look like grits? Does it taste like grits?


Very similar to grits, yes. Only a bit more… Ricey.


Curious to see where others who are cutting have set their macros, meal timing, water consumption, splits, and pre-post workout regimen???


I’m shooting for about 1,900 cal, 185g protein, 100g carbs, and about 90g fat. I eat 1-2 meals and 3-4 snacks a day starting at about 8AM ending around 7PM. Seems to be working so far. I’m back down to 195 after ballooning up on my Texas trip, lol…

I’ll probably continue to shoot for these calories/macros and just add some AM HIIT and rucking as about 8-10 weeks out from the end.


I’m shooting to lose 24 lb, but I wouldn’t call what I’m doing ‘cutting’, since I’ll still be over 10% BF at the end. Let’s just say I have plenty of room to lose fat.

I"m not counting macros at this point, just cutting out all the garbage and eating relatively cleanly, and controlling my portions. I’ll reassess and control things more precisely if I don’t feel like my progress is going as well as I like. I don’t do any pre-post workout regimen, other than to eat either a meal or a snack within about an hour of going to the gym, and I’m doing 3 days/week whole body + conditioning. I started at 204 and I’m at 199 now. I drink water constantly, but that’s because I never want to have kidney stones again for the rest of my life, nothing to do with this challenge.


I’m starting a long way back from you so Not counting macros other than a rough count on protein. Aiming for 200g of protein a day, still getting some good fats in and Cutting out all sugary crap, most carbs. That will hopefully get me through the first 6kg and after that I may have to get more serious.


It’s all the damn Tex mex and Barbecue options here! My wife is thoroughly enjoying my competition prep as she now has a regular DD available after Mexican and margaritas… sigh.


I struggle to maintain any discipline unless I go all out and prep everything. I think my brain is simply wired to be OCD about everything… good luck bro


What part of Texas?


Flower mound area. Just north of Dallas. You?


Hill country. NW of Austin.


We’ve got family in cedar park and horshoe bay. Beautiful area!


I live in traffic ridden Houston. Fucking hate it here.


I’m tired of measuring and weighing. I’ve done it for years and finally stopped last year as I gained 30 lbs throughout the year. I’m down 15+ from my peak at 250 lbs in October. My goal is 225 lbs but I have a feeling that I’ll need to keep going to reach my desired level of body fat.

I’m currently aiming for about 3000 cals a day. I should be getting close to 225g of protein but I know I’ve been falling short. If I can finish a day well under my 3000 calorie goal then I do it. Faster progress is alright by me. If I reach my goal then I’ll snap a photo and hold it until it’s time to reveal my results in June.

As far as timing of nutrients/meals… Someone shared a Dr. Schoenfeld video that was basically a Q&A session with him. It seems we can go about four hours between protein servings. 40 grams is better than 20 grams. 60g hasn’t been tested but is assumed to be better than 40g. I don’t worry about pre or post workout nutrition as long as I get about 50g of protein in me during that four hour window. Lately I’ve been training fasted or with just a protein shake and a banana. My workouts are followed by a late lunch with plenty of protein and whatever else I find in the fridge.


Despite being on vacation for three weeks and eating everything, I lost 1.5lbs. Apparently you can outtrain a bad diet, providing you walk 10 miles a day.