Edit: Thinking about this challenge some more, it should be opened to everyone. I originally thought about it being tackled only after weight loss because it would not seem good to have such a transformation challenge interfere with weight loss. However, now I think anyone should be able to do it even to help with weight loss, as long as you are able to physically and mentally rise to the challenge. I will let you define what this criteria means to you, but I would think it excludes those that are less then 2 months post op. I would probably not attempt it until 5 months post op, but that is just my opinion.

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Transformation is something that may interest some veterans who are done with the weight loss phase of VSG. Losing weight is the beginning of the transformation process to become a beacon of health and radiant energy for yourself and those around you.

I am really a big fan of both transformation programs that the Phillip brothers have spearheaded.

In 1999, bill Phillip created the much revered Body-for-life program that is 12 weeks of intense transformation. Some have trouble extending their success of the 12 week program to the rest of their life, possibly because they jumped in too fast or did not have the mental and physical strength to continue after 12 weeks.

That is where his brother Shawn Phillips came along more recently and created the Strength-for-life program. This program focuses more on developing habits of strength in all areas of physical and mental health. The results gained from exiting the 12 week strength-for-life will be foundational for the rest of your life.

The strength-for-life program includes a base camp phase that is 12 days long. It is important to do this base camp phase before starting the 12 week program in order to set your body up for success. During this time, you focus on rebooting your body.

Essentially,

1. Eat lean, clean and green

2. Drink Water in abundance (no alcohol, sugary drinks, energy drinks, etc, just water)

3. sleep at least 7-8 hours of restful sleep a night

4. Have an attitude of gratitude

5. Recharge with the base camp training plan

As VSG post op, we know how to eat and how to drink water. Try and keep the Protein as lean as possible. Drink as much water as you can, but do not drink the energy or sports drinks ( too much sugar). sleeping restfully will lower the cortisol levels and help the body detox.

The base camp training plan is essentially Training 3 days a week with body weight movements. Do 3 sets of 3 different exercises, pausing for 30 seconds between each set.

Monday: 15-20 reps of push-ups. 3 sets.

Wednesday: 15-20 air squats or lunges. 3 sets.

Friday: 12-15 ab crunches. 3 sets.

If you slip on any of the 5 principles listed above, start over. It is important to get thought the 12 days successfully before moving onto the 12 week transformation. You may see some weight loss and or lean muscle gain during this short reboot. However, the real change will occur over the next 12 weeks.

Here is where I would like to propose a transformation challenge. The challenge will be 12 weeks long and success is defined by achieving a set of clearly defined goals. Make sure the goals are as personal as possible and link them to your feelings.

Create 2 physical goals and one inner strength goal.

For me, I am :

37 years old

5'11"

188 lbs pre transformation (as of yesterday)

Married with no children, a dog, 3 cats and currently provide a place for my brother.

Physical goals:

I will lose 15 pounds of fat, gain 5 pounds of lean muscle and lose 2 inches around my waist by September 1st. I have high energy and soaring confidence.

Mental/emotional goal:

I will have positive energy to share with my wife and brother. We enjoy 1 family activity a week that is not centered around the tv. I will read 2 leadership books and hire a business coach to strengthen my career by September 1st.

Be sure to measure along the way:

Weight

Body fat percentage

Resting heart rate

Blood pressure

Cholesterol

Other

Take weekly photos : front, back and from each profile. Shoot the photos in the same position and location, wearing the same clothes. At the end of the 12 weeks, you will literally be able to see the transformation from week to week.

During the transformation, consider the following eating guidelines:

1. Shoot for macronutrient balance, eating lean protein first.

2. Eat 5-6 x a day, keeping each meal small.

3. Avoid sugar and alcohol

4. Eat your Omega 3s. These really help with inflammation.

5. Get more Vitamin d either as a supplement or being in the sun

6. Eat organically

During the transformation, consider the following strength training guidelines:

1. Monday - Upper body push (chest, shoulders, triceps and biceps)

2. Tuesday- HIIT and abs

3. Wednesday- lower body / legs ( quads, hamstrings and calves)

4. Thursday - upper body pull (back, rear delts, triceps, biceps)

5. Friday - HIIT and abs

6.saturday - circuit (strength, stamina, stretch)

7. Day off - recover and rejuvenate

Train strong and not long.

1. Monday, Wednesday and Thursday should last 33 minutes to 44 minutes

2. Tuesday and Thursday HIIT would be 20 minutes

3. Saturday circuit should be 20 minutes followed by 8-12 minutes of stretching

The strength workouts should be no longer then 4 sets:

Set 1: 12 reps

Set 2: 10 reps

Set 3: 8 reps

Set 4: 8+ reps

For example,

I will be using a pair of dumbbells at home to complete the strength training

Try and be very focused during the strength training. It is the focus that is going to help the most with achieving the transformation. Be progressive and increase the weight from week to week. Make every rep count. Make them super high quality.

HIIT training is far more effective then long cardio training at steady state.

1. Start with 3 minute warm up

2. First interval is 60 seconds at high intensity

3. Second interval is 60 seconds at lower intensity (catch your breath)

4. Repeat 2) and 3) for 18 minutes. No more.

5. Cool down for 2 minutes

For example,

I will be using cross fit training with a PT to complete the HIIT workouts.

On the 7th day, it is a rest day both nutritionally and physically. If you want to eat more calories or have that treat, this is the day to do it before diving into the next week. Each week should be programmatically the same, but should also increase in intensity.

It is important to keep a diary of your training during this 12 week challenge. This will help you with keeping on the program and motivation.

After the 12 week transformation challenge, you will be in a position of strength to set new goals and achieve them.

Good luck everyone!

Hey! I'm a week late to the party, but after a lot of consideration I decided to do it! I was leery of starting any sort of challenge because it's the last two weeks of the school year. I wanted to make sure that I was ready to make a serious commitment. I'm trying to avoid falling off the wagon. Lol! I'm so busy avoiding falling off that I never really get on.

I'm happy with where my weight is, but I am a weakling! I'm also embarrassed about how bad my eating is. I justify a lot of the carbs with the runner excuse. It's easy to do. It MUST stop.

I thought a lot about creating goals. I don't know what it achievable in regards to inches or weight loss, so I decided that I would set a general goal to commit to the 12 weeks. I will be happy with whatever my results are. I took my pics and measurements. I'm hoping that I will see a change with my abdominal area- I'm so flabby with excess skin.

I am going to follow Fiddleman's example more or less with a couple tweaks:

35 years old

5'3"

129 lbs pre transformation (as of today)

Married with 2 children, 4 dogs, 2 horses, 1 sheep

Physical goals:

I plan on continuing with my "training" (preparation for trail halves and a tri). I am also going to start P90X (borrowing it from a friend). I need a video or something to provide guidance with strength/resistance training. I can't afford a PT, nor an additional membership. I'd rather spend my money on running events.

food goal:

I will cut Protein bars and other items that are high in sugar. No more sweets, crackers, chips, or other junk food. I will try to avoid processed foods and stick to lean protein, veggies, and fruit.

Thanks for the challenge Fiddleman!

How did you get down to 128 pounds?

How did you get down to 128 pounds?

I followed the docs diet (kaiser) pretty closely until about 6 months. I kept my cals around 800. I've had my cal goal set at 1000 since Dec/Jan. I consistently run three times a week (my distance and workout was est in Aug. T/R my runs vary from 5-6.5 miles, Sats run is long- 13 miles and up. I took two weeks off twiceI think). Once due to injury, the other due to a nasty ovarian cyst and mirena insertion. .

Currently I'm down to 125. I adjusted my diet and lost four pounds this week alone. I also logged 29.8 miles on Nike +. I have been doing couch to 10k with my youngest, so I'm walk/running with him on m/w/f. I also did double workouts this week with P90x and bike riding. So not only did I adjust diet, but I increased my activity level.

As for the TDEE thing- I don't know how I feel about it. I'm concerned that ill be stuck eating 1100 cals for life. Maybe once I stop losing again I might consider upping the cals. The idea of gaining scares the crap out of me. I'm sorry that u have been stuck.

Hi guys! I'm down four pounds this week. New weight is 125. Focused this week on eating "clean". Geez, I struggled. Things are getting better. I did eat a whole wheat pb&j before my long run yesterday and had energy chews while running. The sugar gave me horrible gas! Lol. I was cracking ass the whole way, my dh said that I was gas powered. Gotta figure that out because I definitely don't want to be like that during a racing event. Lol!

I did p90x but not consistently. My focus this week is that! I NEED the strength/resistance training badly.

I know that my body is changing because I'm now wearing a baggy size two! This is crazy to me.

Good luck to everyone else! I look forward to hearing how things are progressing with u!

Happy transforming. (This made me giggle, yeah- I'm a goober).

Bahaha Danyelle! Your post made me laugh and congratulations!

My hip has consistently gotten worse since my last post. Last night I did yoga specifically for hips. I don't feel pain now but we'll see. I haven't weighed or measured lately. I'm not giving up!

Bahaha Danyelle! Your post made me laugh and congratulations!

My hip has consistently gotten worse since my last post. Last night I did yoga specifically for hips. I don't feel pain now but we'll see. I haven't weighed or measured lately. I'm not giving up!

Yikes! Hip pain can be the worst. If pain persists, please consider checking in with a doc. Also, taking time off (although I absolutely loathe doing this myself) is a good idea as well. I hope it works itself out soon.

As for weighing I try to limit myself otherwise I can get a little OCD. This week was horrible. I hopped on the scale daily! Eek. I need to go back to twice a week. I'm a little envious if those who have the self control of not weighing all the time.

Ur determination and perseverance is admirable!! (What I really wanted to say was, "yay u!!") I'm working on expanding my vocab. Lol!

Have a great Sunday.

Good job girls! I cannot tell you how much your happy attitudes are wearing off on me (and others?). Reading your posts is always a joy.

Bahaha Danyelle! Your post made me laugh and congratulations!

My hip has consistently gotten worse since my last post. Last night I did yoga specifically for hips. I don't feel pain now but we'll see. I haven't weighed or measured lately. I'm not giving up!

Nicole-in addition to yoga and other techniques I listed above in this thread, have you tried a roller on your core area? You do not need a fancy expensive one, just a cheap foam roller from Sports Authority will do. I know that this REALLY helped me get over hip pain that I kept getting from running week after week. The roller really helps you massage the heck out of your hip flexors and buttocks. I think hip pain is sourced from lack of muscular support either from the buttocks or from the lower back. Hip pain is no fun. I hope you feel better soon.

I can't wait to join you all in the exercise....! I'm up for a challenge. How long after surgery did you wait? (I'm only 11/12 days out but I felt well enough to mow the lawn today!! Yeah!!) I like to run and I just don't know how/when to start again. Also, I usually run with a water belt and don't know how I'm not gonna drink too much while running....obviously I'm not taking in enough calories at this point to sustain any long runs... (2 oz cranberry juice, 4oz clear soup 2 times daily, jello, a Popsicle and water) but I want this weight GONE and patience is not my strong point.... whatd'ya think???

I can't wait to join you all in the exercise....! I'm up for a challenge. How long after surgery did you wait? (I'm only 11/12 days out but I felt well enough to mow the lawn today!! Yeah!!) I like to run and I just don't know how/when to start again. Also' date=' I usually run with a Water belt and don't know how I'm not gonna drink too much while running....obviously I'm not taking in enough calories at this point to sustain any long runs... (2 oz cranberry juice, 4oz clear soup 2 times daily, Jello, a Popsicle and water) but I want this weight GONE and patience is not my strong point.... whatd'ya think???[/quote']

At 12 days out, please consider focusing only on water, Protein and light exercise like walking. This transformation challenge is really for those that have been cleared for any and all exercise. It is designed to be intense and very difficult if you follow the program correctly and it would be a shame if you got hurt trying to do this now. Most doctors do not want any lifting and regular intensity exercise until after 5 or 6 weeks post op. I am not trying to hold you back or discourage you; in fact, quite the opposite. I want your success as a VSG post op. From my experience, most post ops do not have the energy nor the discipline for such an intense program until month 5 or later. That is just a general observation and, of course, may not apply to you or others. My own ability to exercise regularly in a somewhat intense manner did not start until month 5. Good luck in the early stages of your post op recovery. May you be blessed with good health and speedy recovery!

Thanks for your feedback. I really appreciate it, and I know I'm not ready for intense excercise yet, but I'll look forward to starting back on a more regular routine week 5/6 and joining your 12 week challenge in a few months!!

I really like this challenge Fiddleman. I've got 2 more weeks till my next half so I've got to stick with my current training plan till then. But I do have a question or 2. Do I have to do the 12 day base camp? I feel like I'm way ahead of the exercise part of that. Also, 7-8 hours of sleep? Obviously whoever thought that up didn't work shift work. But I do need to work on getting in more sleep.

I do like the notion of doing more HIIT and less steady state cardio, and I'm already trying to incorporate that into my plan. My workouts have been great, but my eating is slipping badly...my sweet tooth has flared it's ugly head. I think this challenge is exactly what I need to set me back on the path.

I really like this challenge Fiddleman. I've got 2 more weeks till my next half so I've got to stick with my current training plan till then. But I do have a question or 2. Do I have to do the 12 day base camp? I feel like I'm way ahead of the exercise part of that. Also' date=' 7-8 hours of sleep? Obviously whoever thought that up didn't work shift work. But I do need to work on getting in more sleep.

I do like the notion of doing more HIIT and less steady state cardio, and I'm already trying to incorporate that into my plan. My workouts have been great, but my eating is slipping badly...my sweet tooth has flared it's ugly head. I think this challenge is exactly what I need to set me back on the path.[/quote']

Glad to hear you are interested in the transformation challenge! As for base camp, you can probably skip it, but do keep in mind the importance of starting the transformation with the least amount of baggage as possible. You do not want that baggage to block you from achieving transformation goals. sleeping 7-8 hours a night is important to reduce the amount of stress induced cortisol in the body. If you do not need 7-8 hours of sleep, but can still minimize cortisol levels, then by all means just treat it as a guideline. Otherwise, it is a good rule in order to wake up each day feeling rested while giving your body the time and environment it needs to repair.

Last week was a good week. I kept on the same type of eating and workout program as the prior week. This week, I am going to up the weights by 5 lbs. I bought a Bowflex adjustable dumbbell set on Sunday that ranges from 5-55. It will make it very easy to progress through the weight amounts without going out and buying individual dumbbells. I am super excited about using these now on my push, pull and legs day. In the future, I want to use them with pdx90.

Down 3 lbs this week at 185. Yay!! Muscle definition is improving and fat % is 16%.

Super psyched about our small group of transformers on this thread. Keep up the great work!

I'm still after it - and was successful at losing 3.9lbs last week and weighed 189.1 yesterday morning! Not sure if it is the clean eating or focused exercise, but my goodness it is sure working! Happy happy happy!

Everyone is doing great! Keep up the praise reports!