Questions & Answers

Scitec Transformation Challenge 2012

The name of Scitec Nutrition is intertwined with the notion of the transformation contests. The declared goal of these campaigns is to create competing opportunities for those amateur bodybuilders who consider themselves not good enough or simply do not want to enter a traditional contest but would like to try what they can achieve with some extra motivation.

Of course, it does not mean that someone who competed in the past is not allowed to participate in this Challenge. However, starting from a more advanced level, making remarkable changes is much harder. Several guys who participated in former Challenges are successful competitors now, winners of national and international bodybuilding competitions – and excellent role models for the new contenders.

The Scitec did not risk anything with announcing the Transformation Challenge for 2012. The success was predictable. From the extremely large number of applicants 200 competitors (they can be called competitors) were chosen.

They all got nutritional plan, training program and supplements with directions for usage. The nutritional plan recommended a clean diet with high-protein, moderate carb and moderate (mostly „good” unsaturated) fat content.

Nutritional Plan
On training days:
1. meal: 100% Whey Complex, oatmeal
2. meal: brown rice, chicken breast, vegetables
3. meal: 3. brown rice, chicken breast, vegetables
30 mins before training: 1 serving of Pump’n’Go
-- Training --
Right after training: MyoMax Hardcore
4. meal: brown rice, chicken breast, vegetables
5. meal: fat-free cottage cheese
On rest days:
1. meal: 100% Whey Complex, oatmeal, or MyoMax Hardcore
2. meal: chicken breast, vegetables
3. meal: brown rice, chicken breast, vegetables
4. meal: 100% Whey Complex, oatmeal, or MyoMax Hardcore (for afternoon meal)
5. meal: brown rice, chicken breast, vegetables
6. meal: fat-free cottage cheese
Eat every 2.5-3 hours!
Keep your protein-intake high – depending on personal goals, we recommend 2-2.6 g per bodyweightkg per day.
The calories from fat should be min. 15 % and max. 30 % of the total calorie intake – mostly from good fats.
Carb intake (in g): the remaining calories / 4
Consume at least that much vegetables as meat.
Drink plenty of water, 3-5 l/day.
Eat diversely, build upon the followings:
Protein: chicken breast, turkey breast, lean beef, fat-free cottage cheese, eggs, protein powder.
Fat: Omega-3, flaxseed oil, oilve oil, ALA, grapeseed oil, pumpkin seed oil.
Carbs: brown rice, bashmati rice, buckwheat, oatmeal, millet, whole wheat bread, whole wheat durum pasta, quinoa, sweet potato, plenty of vegetables.

We offered a classic split training program with 4 and 5 training days per week, based on mainly free-weight compound exercises. We recommended short and intense workouts with moderate number of sets and reps. We suggested to incorporate some cardio training to the program for the guys who wanted to get rid of some bodyfat as well.

Training Plan
1. Incline bench press with dumbbells or barbell 2 warmup sets
4 x 8-10
2. Flat bench press with barbell or dumbbells 4 x 8-10
3. Incline dumbbell flyes 4 x 10-12
4. Dips 3 x 8-12
5. Pull-over 3 x 15
1. Crunches 5 x 20-30
2. Reverse crunches 5 x 20-30
1. Back squats or front squatss 2 warmup sets
4 x 6-20

Note: We give a wide rep range for quad exercises because some react better to lower, some react better to higher reps. It is highly individual. You have to learn it!

2. Lunges or leg presses 4 x 6-20
3. Leg extensions 4 x 15
4. Stiff legged deadlifts 4 x 10-12
5. Lying leg curls 4 x 8-10
6. Standing leg curls 4 x 8-10
1. Standing calf raises or donkey calf raises 4 x 10-12
2. Seated calf raises 4 x 15-20
Shoulders and traps
1. Side laterals with dumbbells 2 warmup sets
4 x 10-12
2. Military press with barbell or dumbbells 2 warmup sets
4 x 8-10
3. Bent-over laterals with dumbbells 4 x 10-12
4. Shrugs with dumbbells or barbell 5 x 10-12
1. Pull-ups or pull-downs on lat machine – wide grip 4 x 10-12
2. Dumbbell rows 4 x 8-10
3. Wide grip rows with barbell or cable 4 x 8-10
4. Chin-ups or pull-downs on lat machine – narrow grip 3 x 10-12
5. Hyperextensions 3 x 15-20
1. Incline dumbbell curls 2 warmup sets
4 x 6-10
2. E-Z bar curls – standing or on Scott-bench 4 x 6-10
3. Hammer curls or concentrated curls 4 x 6-10
4. Pressdowns with rope 4 x 10-12
5. Close-grip bench press – with outward pointing elbows 4 x 6-10
6. Overhead dumbbell extensions or skull crushers 4 x 6-10
Where we use the word ’or’ you should change the exercises from one workout to another.

You can do the same in the 4 day split as in the 5 day split but in this case the workouts will be longer by about 20 mins. If it is not desirable decrease the number of sets a bit.

5 day split training program
1. day: chest, abs
2. day: thighs, calves
3. day: shoulders +traps, abs
4. day: back, calves
5. day: arms
The sequence of the bodyparts can be varied. We recommend to start the week with the weakest muscle group.
4 day split training program
1. day: chest, biceps, abs
2. day: thighs, calves
3. day: shoulders + traps, triceps, abs
4. day: back, calves

The cutting program is the same with additional cardio work. The endomorphs can do cardio during their mass-building phase as well. Start your cardio program with 30 mins 3 times per week and you can go up to 60 mins 6 times per week. The best time for cardio is in the morning on empty stomach. The second best is right after weight training, and on rest days.

Each of the 200 participants got 3 supplements.

They got as an absolute novelty – they were the very first ones who can try it – the newest and most complete version of the deservedly popular MyoMax line, the MyoMax Hardcore. This „all-in-one” formula contains all macro- and micronutrients and the widest spectre of scientifically proven and gym-tested anabolic and anti-catabolic ingredients necessary for muscle-building and post-workout recovery. Fast and slow absorbing proteins, designer complex carbs, creatine and glutamine matrix, extra BCAA, beta-alanine, taurine, glycine, HMB, GPLC, citrulline malate, Avena Sativa, vitamins, minerals, trace elements, essential fatty acids, digestive enzymes, absorption enhancer, etc. In the directions for usage we recommended one serving per day – right after the workout on training days, and in the morning or afternoon on rest days.

From our pre-workout energizers, the participants got the newest one, the Pump’n’Go for trying. This formula stands out from the similar products because of its two specialities. Firstly, it does not contain stimulants. The stimulants work against the maximum pump and blood-flow by constricting the vessels. The other speciality is that the production of NO which is responsible for the vasodilation is boosted not by the mediocre arginine but by the more effective citrulline malate and glycine propionyl l-carnitine. Of course, pre-workout usage was directed.

Since the intake of fast-absorbing – and easy makeable – protein sources is useful and recommended not only after training but at other times during the day, the participants’ stack contained our newest whey protein formula, the 100% Whey Complex. The intake of 2-2.6 gramms of protein per bodyweightkilogramm per day from solid food is very uncomfortable – or impossible for some if they have other responsibilities besides bodybuilding. Daily one serving of whey complex was directed - on training and rest days as well, some time apart from the consumption of MyoMax Hardcore.

The training, the right nutrition, the state-of-the-art supplements and, of course, the determination of the contestants has produced remarkable results. Even after the short three-week-long first round we can see impressive changes.

First Round Second Round

Scitec Transformation Challenge 2012