{OBF Contest} Get Lean Or Die Trying.....

[RichL1982]

Get Lean or Die Trying....

[about me]
Well let me start off by telling you about me and what im trying to accompolish. I'm 27 years old and getting married in 6 months. There you go I said it...MARRIED!? Now you know why Im doing this log..Well not really. I'm doing this log to prove to myself that I can do it and I can be someone else besides that fat kid. I have set some high standards for myself. So im willing to put it all out there and dive right in to this transformation. You can either chime in time to time or even run a log in here yourself. Im more than willing to keep you motivated as well as help you achieve your goals.

[body]
Height:5'7"
Current Weight: 172.0lbs (2/21/10)
Body Fat %: 20-25%

[short term goals]
*1 Month Lose 2% Body fat
*1 Month Lose 6-8
*Monthly updates

[long term goals]
*Be 13-15% Body Fat
*Semi-Visable Abs
*Walk on the beach without a shirt

[photos]
*(2/21/10 172lbs)
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7693.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7692.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7689.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7688.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7687.jpg

[RichL1982]

Getting ready for the OBF (Online Bodybuilding Federation) I entered into the spring comptetion which lasts for 3 months. Hopefully I can change my body enough to win all the prizes...I cannot wait...If you are looking to join here is a link.

http://forum.bodybuilding.com/showthread.php?t=122510411

[RichL1982]

Food Intake
http://fitday.com/fitness/PublicJour...wner=Richl1982
Calories 2,026
Fat 69.3 (30%)
Carbs 168.6 (33%)
Protein 190.9 (38%)
* Dropped my calories a bit from yesterday. I actually wanted to take a bit more carbs in today but its ok. Dropping fat seems to be my issue. They are healthly fats but still...

Exercise
CARDIO/L.I.S.S
40 min LISS
300kcal burned

Notes:
Ate what I wanted which is always a plus. Except my fats were a little to high....Speaking of fats I went to a "health food store" today and LOOK what I found!!!!

http://www.biteofthebest.com/wp-content/uploads/fb_darkchocdreams.jpg
http://ilovepeanutbutter.com/media/catalog/product/cache/1/image/5e06319eda06f020e43594a9c230972d/1/7/17010003_lg.jpg
I have no clue what im going to do tomorrow. Either put it in my oats or just eat it with a spoon....damn damn damn...Funny thing is I was about to order these last night but shipping was 11 dollars...what are the odds of that!

[Holyspokes]

10lbs in one month is pretty drastic. You have a strong base to work off of, and trying to loose 10 lbs in one month would result in some considerable muscle loss IMO.

I'm not sure of your time constraints or anything, but slower is almost always better.

Good luck with your goals.

[RichL1982]

10lbs in one month is pretty drastic. You have a strong base to work off of, and trying to loose 10 lbs in one month would result in some considerable muscle loss IMO.

I'm not sure of your time constraints or anything, but slower is almost always better.

Good luck with your goals.

Thanks for chiming in. I actually just upped my calories to 2100-2200 just so I wouldn't lost that much that fast. I'm looking for 1.5-2.0lbs a week...Fixed! LOL thanks

[Holyspokes]

Thanks for chiming in. I actually just upped my calories to 2100-2200 just so I wouldn't lost that much that fast. I'm looking for 1.5-2.0lbs a month...Fixed! LOL thanks

a month or per week?

[RichL1982]

a month or per week?

A week of course. This EDIT button works wonders....You think 6-8lbs a month is pretty reasonable? I do have a good amount of fat on me.

[RichL1982]

I just wanted to post up my diet for PreWO, and Post.

Meal 1: 4 Eggs, Spinach, Cheddar Cheese, 1/2c Oats, 1TBSP Dark Chocolate Dreams PB.
Cals: 615, P: 39, C: 36, F: 36
To me this seems to be pretty high in fats. But would consuming 36g fats in the morning be better than eating that much at night? Or does it even matter? Also they are good fats..But dont know about the Cheese and Egg fats- PreWorkout Meal

Meal 2: PWO Shake: Myofusion Strawberries n Cream (25min after workout) Had to get some cardio in
Cals: 158, P: 25, C: 5, F: 3

Meal 3: PWO Meal: 4oz chicken breast, 5oz sweet potato, 1 c Chocolate Milk (30-35mins after workout. Had a few errands to run)
Cals: 461, P: 45.4, C: 53, F: 13

Seems pretty decent, I got in enough carbs/protein around my workout. Tomorrow Im going to try and get a spin class in. Protein Pancakes/Oats/PB before the 1hour session...Any suggestions on how long I have to let my food settle before I do this ride? I dont want to have a stomach ache while doing it....


coming soon

[B1GinNY82307]

in brosef...I'll review everything shortly. :o

[RichL1982]

in brosef...I'll review everything shortly. :o

Thanks Jon. Trying to get all the HEAVY hitters to get me through this. Wedding in 6months also!!!!!

[TheRosser]

Good luck bronamif! im in the comp too

[wave_length]

Good luck!

[RichL1982]

Good luck bronamif! im in the comp too

Nice.... Thanks for stopping by. If you post up a log let me know, ill get in on it.


Good luck!

Thanks wave for stopping by. Im looking to make this a bad ass cut!

[RichL1982]

Had a decent workout tomorrow that I will post up shortly....but time to get to my spin class :D

[TheRosser]

Nice.... Thanks for stopping by. If you post up a log let me know, ill get in on it.

check my sig. It's also in this section too

[RichL1982]

Workouts and diet from cellucor Log!


Dosing

Took all pills at the scheduled times.

Food Intake
http://fitday.com/fitness/PublicJour...wner=Richl1982
Calories:2,204
Fats: 64.4 (26%(
Carbs: 185.0 (33%)
Protein 221.4 (41%)
2,200 Calories! Feels good! Finally brought them up that high. Had a pretty physical day at work.

Exercise
Deadlifts
205x5x3
Standing overhead press
105x5x3 (Heavy)
Incline DB Press
65x6
65x6
65x3
BB rows
135x6x3
Dips
8
8
8
EZ Bar Curls
75x6x3
SUPERSET
DB Flies
20x6x3
* Took my jack3d this morning and headed off to the gym with a big preworkout meal. I felt a bit sluggish and weak throughout the workouts. I am doing a sort of loading phase of creatine daily (5g) instead of just taking it on my workout days.


Notes:
Really good day. Decided to eat a bit more during my lifting days. Stayed active all day and kept my protein up.

[RichL1982]

Dosing

-Got all my dosages in at the right time!


Food Intake
http://fitday.com/fitness/PublicJour...wner=Richl1982
Calories: 2,048
Fat: 67 (29%)
Carbs: 171 (33%)
Protein: 196 (38%)

Exercise
CARDIO
30 Min small circuit

*Went to the gym expecting to get in a 1hour spin class (cycling). Got there and it was canceled! So I jumped on the bike for 10 mins, Step Master 10mins, Elliptical 10mins. Worked up a OK sweat. Really wanted to do the spin class though! Next week it will happen!


Notes:

:D

Weigh in tomorrow....

I still cant believe that I missed that damn spin class. I was really excited for it and looking to work up a sweat! Oh well!

[COUNTRYMIKE]

Looking good so far!!

[B1GinNY82307]

Rich - what is the routine you are currently doing? Don't think it was mentioned...


Looking good so far!!

oh hai big mike!!!

[c0vjek]

Good luck

Congradulations on getting married, like you I am also newbly married [5 months ago]

Everything looks good so far, solid plan.

subbed, will be fallowing your progress

[em-dubya]

Good luck!

[RichL1982]

Good luck

Congradulations on getting married, like you I am also newbly married [5 months ago]

Everything looks good so far, solid plan.

subbed, will be fallowing your progress

Hey man! Thanks a lot. 6 months is getting closer and closer!!!! :eek: Congrats to you also! Bet your happy its over with.


Looking good so far!!

Thanks for stopping by bigman!


Rich - what is the routine you are currently doing? Don't think it was mentioned...



oh hai big mike!!!

Jon- Im currently on a modified SS workout.

Here is my workout:

Monday- WORKOUT A
Deadlifts 3sets of 4-6reps
Incline Bench Press 3sets of 4-6reps
BB Rows 3sets 4-6reps
Dips 3sets of 8reps (Bodyweight)
Ez Bar Curls 3sets of 4-6reps

Tuesday-
Either HIIT or LISS cardio

Wednesday- WORKOUT B
Squats 3sets of 4-6reps
BB Bench Press 3sets of 4-6reps
DB Rows 3sets of 4-6reps
EZ Bar Upright Rows 3sets of 4-6reps
Close Grip Bench Press 3sets of 4-6reps

Thursday-
Either HIIT or LISS

Friday- WORKOUT B
Same as Mondays workout

Saturday-
HIIT or LISS

I rotate my workout sessions weekly. Goes ABA, BAB...you get the point. But im wondering should I put something else into my workout, maybe some cables, more biceps, pullups??? I'm trying to get to around 13-15% BF in the next few months. Currently at 20-25%.



Good luck!

Thanks man. I need all the luck I can get! :D

[RichL1982]

Well today is my official weigh in weekly. I also took some pics which I will do weekly. Also today is my weekly day off. Today im going to eat what I want. Starting next week im only going to have 1 cheat meal weekly. Starting OBF

169.2 (-3)

3 Pound decrease in weight from last weeks weigh in (7days) Its better than dropping 6-7lbs weekly. So it seems that the calories are almost right on track. Im still going to keep calores the same.

169.2
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7697.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7698.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7699.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7702.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7703.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7704.jpg

Doesn't look like I lost anything...but its all good...I know its coming off....Have a good Sunday!

Rich

[B1GinNY82307]

routine is primarily for strength...so you trying to minimize the strength loss during this cut, correct?

[RichL1982]

routine is primarily for strength...so you trying to minimize the strength loss during this cut, correct?

Well yeah. I dont want to lose to much strength or muscle. Im going to read up on the Scivation Diet/Training...Which I believe is a M/T/Thu/Fri workout...Might work better. I have a week to figure it out! OBF

[Fronk]

subbed!

and good luck.

[RichL1982]

subbed!

and good luck.

Cool man. Looking forward to seeing you around....

[RichL1982]

Well fellas I got laid off from work tonite. They are apparently doing 2 week to 1 month lay offs. Which really sucks..So Ill be sucking down these until tomorrow...luckily today was a cheat day.... :D

http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7709.jpg

[B Con]

Consider me subbed.

:p I would definitely ix-nay on the eer-bay during the OBF but that's just me.

[RichL1982]

Consider me subbed.

:p I would definitely ix-nay on the eer-bay during the OBF but that's just me.

B whats up man. ix-nay on the eer-bay...is that piglatin or something? LOL im guessing its NO BEER! ...THis was my last day to do it...strickly OBF starting this week!!!

[B Con]

B whats up man. ix-nay on the eer-bay...is that piglatin or something? LOL im guessing its NO BEER! ...THis was my last day to do it...strickly OBF starting this week!!!

:p Yeah just a tad haha had to go ol' school. Keep to the plan and good things will happen. Gotta keep consistent in this sport.

[B1GinNY82307]

dude, sorry to hear about work...:o

times are really tough out there for sure....

[RichL1982]

:p Yeah just a tad haha had to go ol' school. Keep to the plan and good things will happen. Gotta keep consistent in this sport.

LOL, Yeah I actually was just having a off day with cheat meals and beer...Before the competition starts!


dude, sorry to hear about work...:o

times are really tough out there for sure....

Yeah, Its all good...im going to file a claim with the UI and get paid a bit...but wont let that stop me!

[RichL1982]

--------------------------------------------------------------------------------

Dosing
Took all caps same as other days. I took two D4 Sunday night thinking it was going to give me a steady energy but it was to overwhelming again. So 1 will HAVE to do for now.



http://fitday.com/fitness/PublicJour...wner=Richl1982
Calories 1,896
Fat 60.2 (28%)
Carbs 119.6 (25%)
Protein 218.5 (47%)
* Calories were sort of hard to come by today. I didnt really plan my meals and was away for awhile. I still got in my RMR + some, so its not that bad, but I should of takin in about 300 more cals. Macros are looking a little weird and high in fat. Im actually going to start the Scivation Lifestyle Cut Diet here real soon....So I will not be doing calorie counting.

[color=blue]Exercise
Squats
205x5x3
Bench Press
135x6 (Warm Up)
185x5x3
DB Rows
70x6x3
Ez Bar Upright Rows
80x6x3
Close Grip Bench Press
135x6x3
SUPERSET
Tricep Seated Ext
55x6x2


Notes:
Didn't really post from Sunday but I did get laid off from my job that night and decided to be weak and go out get some taco bell with a six pack of Blue Moon! Rough night!!! :D. But much needed. But felt like crap today. Diet was a bit weird but my exercise was great! Must of been all those carbs.

Side Note:
D4 Thermal Shock- 2 Dosings is a little to jittery for me. This stuff is really strong so taking 1 cap will have to do 2x a day
T7- Taking two caps mid-morning and 1 later in the day. I dont feel to much from this pill but I have to say something is working because the weight is coming off..
WS1- These give me some crazy weird tasting burps. Savegous said they taste like lasagna, this couldn't be more true :eek: But again with this pill (s) I dont really feel any effect or side effects but I can say it is doing its job!

* SO far so good on this Cellucor stack, Weight and Body Comp are improving as you can see in the pictures!

* I will be starting the Scivation Lifestyle Cut Diet next week and will not calculate my calories, but will make wiser choices and make this cut 100x better!

Posted from my cellucor cut log. As stated though I will be doing this Scivation Lifestyle Cut Diet real soon and will not calculate my calories. I also have joined team scivation and they are going to make me a diet and training program(from Derek Chabois) (sp). Keep you guys posted on this.

[Fronk]

Great Squats and Bench!
Even threw a superset in there.
You will definitely see some good results.

[RichL1982]

Food Intake
http://fitday.com/fitness/PublicJour...wner=Richl1982
Calories:1,904
Fats: 66.9 (30%
Carbs: 146.6 (30%)
Protein 195.4 (40%)
* Tried to get my diet as close as I could to the Scivation Lifestyle Diet. Was pretty tricky and have a lot of things to work on. This is how my meal planning went

Meal 1
2 Eggs, 1 Egg White, 2 Whole Grain Eggos, 1 TBSP Almond Butter.
Meal 2 PWO
Whey Shake
Meal 3 PWO Meal
5oz Tilapia, 4oz Sweet potato, 4 asparagus, 8oz chocolate milk 2%.
Meal 4
1oz Mixed Nuts, 2 oz Beef Jerky, 1 Scoop Whey
Meal 5
1 Tin Tuna, 4 Asparagus, 1oz Almonds, 1 Orange
meal 6
1 C Cottage Cheese



Exercise
Deadlifts
205x5x2
225x5
SUPERSET
Shrugs
45x10x3
Seated DB Military press
45x6
55x6x2
Incline DB Press
65x6
65x6
65x6
SUPERSET
DB Flies
25x10x6
BB rows
135x6x3
SUPERSET
EZ Bar Curls
70x6x3
Dips
8
8
6 x 30lb DB
3x 30lb DB
CARDIO
20 min 3.0 walk after workout on treadmil


Notes:
Had a pretty good day today. Went to the gym and had explosive energy. Was rippin through the supersets. Feels like when I have a re feed day, the day after I always have a great workout. Feelin good! Meals need a bit of workin on but I will get it down!

[RichL1982]

Great Squats and Bench!
Even threw a superset in there.
You will definitely see some good results.

Thanks. I can probably do more but I dont have a spotter. But its pretty heavy. Im hoping to get to two plates on the bench and squat real soon.....

[kudostojen]

Sorry to about your job. That's a tough situation to deal with when it happens.

I'm in the OBF contest too, see you around. :)

...and good luck

[RichL1982]

Sorry to about your job. That's a tough situation to deal with when it happens.

I'm in the OBF contest too, see you around. :)

...and good luck

Thanks. Yeah Its going to be tough, But I can concentrate on this OBF more now to look at it in a good way :D. If you throw up a log ill follow along.

Rich

[kudostojen]

Thanks. Yeah Its going to be tough, But I can concentrate on this OBF more now to look at it in a good way :D. If you throw up a log ill follow along.

Rich

I'm definitely starting log and it's going to be soon. I'll be taking my picks on Saturday for the contest.

I've got a really long log in the keto section so logging during the contest will be easy for me.

I'm going to be following yours and a lot of others during this contest. This is going to be fun.






___

[B1GinNY82307]

great weightlifting thus far Rich!

[RichL1982]

I'm definitely starting log and it's going to be soon. I'll be taking my picks on Saturday for the contest.

I've got a really long log in the keto section so logging during the contest will be easy for me.

I'm going to be following yours and a lot of others during this contest. This is going to be fun.
___
Agreed. Logging is pretty cool, shows some good progress..Dont forget to post yours in here so I dont forget!


great weightlifting thus far Rich!

Thanks Jon. Im not lifting as much as I want..Dont want that shoulder injury to come back. Got it fixed and took some time off....healed nicely but it gets sore sometimes.






Food Intake
http://fitday.com/fitness/PublicJour...wner=Richl1982
Calories:1,962
Fats: 65.0 (29%)
Carbs: 152.5 (30%)
Protein 199.7 (41%)
* Again I tried to get my diet as close as I could to the Scivation Lifestyle cut diet. I also made some roasted almonds, which came out pretty good...but salty! Better up my H2o

Meal 1
1 c Cheerios, 8oz 2% Milk, 1 scoop XF Whey
Meal 2
1oz Mixed Nuts/raisins, 1 Orange, 1 Scoop XF Whey
Meal 3
Turkey Burger, 2 slices Ezekiel Bread, 1.5c Broccoli
Meal 4
1 C Greek Yogurt, 3/4 c Blueberries
Meal 5
5oz Salmon, 5 spears asparagus, 1 TBSP Peanut Butter
meal 6
1 C Cottage Cheese
1oz Roasted Almonds
* Eh I tried my best...A little lower in the carbs. But working on it :D.

Exercise
CARDIO
35 min 3.0-3.5, Slight Incline 3.5-4.0
200kcal burned


Notes:
Worked out in the AM after my breakfast, Felt ok today, but my stomach didnt agree with something I ate. I have had a bad stomach ache and runs (yeah runs) for most of the day. Might of been all the broccoli I ate!

[kudostojen]

Subbed....:D

[RichL1982]

Subbed....:D

Good to have you aboard!

[RichL1982]

Well I finally set up a appointment for the bod pod testing this coming Tuesday. I'm anxious to see what my BF and LBM are. I know im in the 20's range for BF%. I will most likely do these Once or twice a month to show progression.

BodPod.com

[RichL1982]

Food Intake
http://fitday.com/fitness/PublicJour...wner=Richl1982
Calories 1,875
Fat 67.1 (32%)
Carbs 135.3 (28%)
Protein 190.1 (40%)
* Pretty decent day today. The last two days I actually lowered my calories a bit because of my binge eating day lol. Still focusing on using the Scivation diet. Looks to me that the diet is a 40/30/30.

Exercise
Squats
225x5x3
Bench Press
190x5x3
DB Rows
75x8x2
Ez Bar Upright Rows
80x8
80x6x2
SUPERSET
DB Trap Flies
15x8x3
Close Grip Bench Press
135x8x2
135x6
SUPERSET
Tricep Seated Ext
55x8x2
*Workout session went well. I actually put on two plates for squats. I feel that im getting stronger with those and my form is much improved. Added in supersets.


Notes:
Overall good day. Still haven't ate my last meal yet. CC and 1tbsp Dark Chocolate Dreams PB :D. Will be heading out to the movies tonight to watch Shutter Island ShutterIsland.Com Will report back with a rating :D. Also tomorrow morning I will be doing my pictures for OBF..I will post them in here.

[DanTheManB]

Well fellas I got laid off from work tonite. They are apparently doing 2 week to 1 month lay offs. Which really sucks..So Ill be sucking down these until tomorrow...luckily today was a cheat day.... :D

http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7709.jpg

...dude i have 0 issues on this! haha good luck with the rest of your training and cutting!

[RichL1982]

Ate "clean" yesterday but was way under my calories for the day. I think I think 1700 :eek:. Today im doing a refeed (cheat day)...I was going to go through the weekend without eat bad but its much needed for this upcoming OBF and to get my calories up :D...

[Jlock126]

Good luck to you on both accounts, marriage and the challenge. :D

[RichL1982]

Good luck to you on both accounts, marriage and the challenge. :D

Oh thank you very much. Its gonna be a journey.... :D

[annaputilo]

After looking the pictures. You've made some great progress of you

[B1GinNY82307]

how you feeling w/ the Sci diet?

I tried to do it and the cals were a bit too low for my liking...

[RichL1982]

how you feeling w/ the Sci diet?

I tried to do it and the cals were a bit too low for my liking...

I'm actually going to start that off today. Sort of sucks right now because I just woke up 30 mins ago haha. Yeah 9:30..About to go to the gym. Mixing 1.5 scoops of myofusion with one scoop of Purple InTrain...Hopes this gets me through the workout. Im following the workout that the book wants me to do also. Working out 5x a week with weights...today is chest...Ill report back on how it went....Ill most likely be tracking my cals using dailyburn.com for the first two weeks...

Also Derek still hasnt got back to me with my diet and workout yet...so im following the book until then.. :D

[RichL1982]

After looking the pictures. You've made some great progress of you

Thank you.

[RichL1982]

After yesterdays crazy binge eating day I woke up late today and hit up the gym. I'm still waiting on Dereks diet and training, but I'm focusing on my diet a little more closely. I tired to get my diet in according to the LifeStyle Cut Diet but It was way off because of me waking up at almost 10am :D. I did still hit up the gym. Following the Scivation Tri Phase workout plan. Working out with weights 5x a week with cardio after.

Incline Press
135x15
135x12x2
Flat
135x15
135x12x12
Flat Bench DB Flys
25x15
25x12x2
Pushups Did until failure
20
16
16
Floor crunches
15x3
Reverse Crunches
12x2
8
* Damn I hate doing abs. I felt like I couldn't even do 1! Stomach was sore and I could feel a good burn. I can already tell this workout is going to kick my ass...No have to get the diet in check.

[RichL1982]

I will be back in a few hours with my bod pod tests!!!!!! Damn fatty!

[RichL1982]

BOD POD RESULTS 3-09-2010

Body Fat %: 21.8%
Body Fat: 37.8lbs
Lean Body Mass %: 78.2%
Lean Body Mass: 135.7lbs
Weight: 173.5

Had the test done! I have to say I was a bit surprised on my BF% I thought I would be a bit higher. But now I have a number I can look to beat! Time to get in the TEENS!

[RichL1982]

Squats
135x10
135x15
135x15
Stiff Leg Deadlifts
95x15
95x12x2
Lying Machine Leg Curls
50x15x3
Leg Ext.
70x15x3
Leg Press (1 leg)
90x15x3 (1 Plate each side)
Standing Calve Raise
225x15x3
Sitting Calve Raise
35x15x3
Cardio
30min Stationary Bike

Had a killer workout today. Didn't think I would have a good workout with these high reps and lower weight. But DAMN! My legs are toast! One thing I did notice was my endurance during high rep lifts is SHIAT, I was getting so tired and was losing form. Next workout I will focus more on form with lower weight possibly

[B1GinNY82307]

great workout mang! get that BF in the teens brah!!! :D Ain't no thang!

[RichL1982]

great workout mang! get that BF in the teens brah!!! :D Ain't no thang!

Definitely going to get into the teens. Following this Sci Diet is going to get me there.

[kudostojen]

BOD POD RESULTS 3-09-2010

Body Fat %: 21.8%
Body Fat: 37.8lbs
Lean Body Mass %: 78.2%
Lean Body Mass: 135.7lbs
Weight: 173.5

Had the test done! I have to say I was a bit surprised on my BF% I thought I would be a bit higher. But now I have a number I can look to beat! Time to get in the TEENS!

that's not a bad number at all. Good job.

Your diet looks great and on target and so does your training. Keep it up. :D

[B1GinNY82307]

Definitely going to get into the teens. Following this Sci Diet is going to get me there.

Stay focused brah!

[RichL1982]

Meal 1
10 egg whites (5 meat)
1/2 c Oats (2 carb)
2 tbsp raisins (1 carb)
6 almonds (1 fat)
4 tsp pb (2 fat)
1/2c Spinach and Mushrooms

Meal 2
1 Scoop Whey Shake (5 meat)
18 Almonds (3 fat)
Apple (1 fruit)

Meal 3Post workout meal
4oz Chicken breast (4 meat)
8oz chocolate milk (1p, 1c, 1 fat)
1 slice ezekiel bread (1 carb)
2 tsp PB (1 fat)

Meal 4
5oz chicken breast (5 meat)
3oz avocado (3 fat)
4 spears Asparagus (1 veggie)

Meal 5
1 c Cottage cheese (4meat)
18 almonds (3 fat)

[RichL1982]

http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7732.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7747.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7751.jpg
http://i95.photobucket.com/albums/l124/Redhighline98/IMG_7752.jpg

[RichL1982]

Bent over BB Rows
115x15x3
DB Rows
50x15x3
V-Bar Pulldowns
110x15
110x12x2
Wide Grip Pulldowns
90x15x3
DB Shrugs
50x15x3
Deadlifts
135x12x3
Cardio
30 Min treadmill walk

Pretty solid workout today. Wasn't as intense as I usually do, but I can tell I really need to condition my muscles. Looking forward to my off day tomorrow :D. But will get cardio in probably in the AM.

[RichL1982]

Diet

Meal 1
2 Eggs, 6 Egg Whites (5 Pro) (2 Fat)
WW English Muffin (2 Carb)
Grape Fruit (1 Carb)
2 TSP PB (1 Fat)
Meal 2*CHEAT MEAL*
1 Slice Costco Combo Pizza.
Meal 3
5oz Ground Turkey (5 pro)
2 Slices Ezekiel Bread (2 carb)
Romaine Lettuce (Veg)
12 Almonds (2 Fat
Meal 4
5 oz Ground Turkey (5 pro)
6 Asparagus (veg)
18 Almonds (3 fat)
Salsa Pico de Gallo 2 TBSP (Free Food)
Meal 5
1/2 C F.A.G.E. Yogurt (Protein)
12 Almonds (2 Fat)
8oz Fat Free Milk (1 Pro, 1 Carb)

*About the cheat meal. Scivations Lifestyle Diet says to eat a cheat meal every 3 days, Sort of like a refeed. I decided to eat 1 slice of Costco's Combo Pizza which is around 700 calories (found on some website). Was actually pretty hungry and felt this hit the spot.

Training
30 Mins Treadmill 200kcal burned.

[RichL1982]

Diet and training were OK today. Will post up tomorrow morning as Im about to hit the hay.

:D

[RichL1982]

Wow im sort of stalling on the weight loss todays weigh in was 169.4

My diet has been in check this whole week. I think I might need a big refeed. Derek has finally e-mailed me back with my diet and training. I will be starting that on Monday. This should give me some time to get some carbs in me this weekend. Hopefully its not to damaging.

[kudostojen]

Wow im sort of stalling on the weight loss todays weigh in was 169.4

My diet has been in check this whole week. I think I might need a big refeed. Derek has finally e-mailed me back with my diet and training. I will be starting that on Monday. This should give me some time to get some carbs in me this weekend. Hopefully its not to damaging.

You should be fine getting carbs in. Just keep your fat macros low and keep your cals around maintenance or slightly above.

Are you going to post the diet for us to see?

[jaguarhockey29]

you have a great motivator in 6 months! Good luck and stay focused

[RichL1982]

You should be fine getting carbs in. Just keep your fat macros low and keep your cals around maintenance or slightly above.

Are you going to post the diet for us to see?

Well im going to be going off what Derek hands me. I will try my best to get my daily food comsumption logged here. But sometimes I just dont have the time. I am going to keep a log in Dereks section also.


you have a great motivator in 6 months! Good luck and stay focused

Yeah I know! Thanks

[kudostojen]

Well im going to be going off what Derek hands me. I will try my best to get my daily food comsumption logged here. But sometimes I just dont have the time. I am going to keep a log in Dereks section also.





I know. I will only post my diet 4-6 days a week. It's time consuming and mine doesn't change much other than on my re-feed and i don't count cals on that day. Gives me a break from that too.

[RichL1982]

Well I have finally sat down and read over what Derek has sent me. This is how it looks.

Diet
6 Meals (Meal #2 = PWO)

2178 Calories (252g Protein, 90g Fat, 90g Carbs [Not counting veggies])

6 Meals each containing 42g protein & 15g of fat (With carbs, fruits, and vegetables added as directed)

Steps to Creating Your Meals
1. Step 1 is to choose your protein source.
2. Step 2 is to choose your fat source.
3. Step 3 is to choose your carb source (First Meal or Post-Workout only).
4. Step 4 is to add your fruit and/or vegetables.
Note: Solution 5 meets all meal requirements for protein, fats, fruits & vegetables

1. Protein: 6 oz Lean Meat (Fish, Chicken, Beef, Turkey) OR Eggs (3 Whole Eggs [also counts as your
fat servings] + 3/4 Cup Egg Whites) OR 1.5 Cup FF Cottage Cheese/***e Yogurt [max 1 meal per day]
2. Fat: 24 (30g) Almonds OR 6tsp (30g) Peanut Butter OR 3 oz Avocado OR 3tsp Olive/Flax/
Enova/Macadamia Nut Oil [no fat source if using whole eggs for your protein]
3. Carbs: [Meal #1 on OFF day or Post-Workout Meal if WORKOUT day]
1 Cup Oatmeal OR 8 oz. Sweet Potato OR 4 Slices Ezekiel Bread OR 1 1/3 Cup Rice/Pasta
4. 2 servings Fruit per day plus green vegetables as desired
Note: You can use 4 scoops of Solution 5 to meet all your nutrient requirements for a meal.
Note: You can use 2 Scoops Scivation Whey to meet all your protein requirements for a meal.


Example Daily Diet- Workout Day
Meal #1
1. Choose protein = 3 Whole Eggs + 3/4 Cup Egg Whites
2. Choose fat = fat comes from whole eggs
3. Choose carbs = no carbs
4. Add in fruits/veggies = ½ Grapefruit
***OR 4 Scoop Solution 5

Meal #2 (Post-Workout)
1. Choose protein = 2 Scoops Scivation Whey
2. Choose fat = 30g Peanut Butter
3. Choose carbs = 1 Cup Oatmeal
4. Add in fruits/veggies = None Chosen
***OR 4 Scoop Solution 5 + 1 Cup Oatmeal

Meal #3
1. Choose protein = 6 oz. Lean Turkey
2. Choose fat = 24 Almonds
3. Choose carbs = no carbs
4. Add in fruits/veggies = 1.5 cups Green Beans
***OR 4 Scoop Solution 5

Meal #4
1. Choose protein = 6 oz. Chicken Breast
2. Choose fat = 3 oz. Avocado
3. Choose carbs = no carbs
4. Add in fruits/veggies = 1/2 Grapefruit
***OR 4 Scoop Solution 5

Meal #5
1. Choose protein = 6 oz. Lean Beef
2. Choose fat = 3 tsp Macadamia Nut Oil
3. Choose carbs = no carbs
4. Add in fruits/veggies = 4-8 oz. Asparagus
***OR 4 Scoop Solution 5

Meal #6
1. Choose protein = 2 Scoops Scivation Whey
2. Choose fat = 30g Peanut Butter
3. Choose carbs = No Carbs
4. Add in fruits/veggies = None Chosen
***OR 4 Scoop Solution 5

Training
Training—Antagonistic Training System

The norm when it comes to bodybuilding training is to focus on one main muscle group per workout. In addition, working large muscle groups like back and chest together is often discouraged. Contrary to this belief, I believe working muscles with opposite actions (antagonists) together is a very productive way to train. What I am talking about is not a super-set, but rather alternating between sets of antagonist muscle groups, resting between sets. For example, performing one set of bent over rows, resting one minute, performing one set of bench press, resting one minute, then start over, going back to bent over rows. Using this strategy of muscle pairing I have created a workout program called The Antagonistic Training System (A.T.S.)

Utilizing A.T.S. not only saves you time in the gym by allowing you to work two muscle groups in the time it normally takes to work one muscle group, but studies say it may also increase your performance.

For A.T.S. we are going to increase the number of sets per exercise each week just like on my Tri-Phase Training Program:
Week 1 = 2 X 6-10
Week 2 = 3 X 6-10
Week 3 = 4 X 6-10
Week 4 = 5 X 6-10
Week 5 = Repeat starting back at week 1, but switch the muscle group you start with. For example, if you were doing chest then back now do back then chest.

Increasing the number of sets per exercise each week will challenge your body, leading to accelerated gains in muscle growth. In addition to increasing the number of sets per exercise each week, you should always strive to increase the weight/load you lift. This is another key factor to muscle growth. Let’s get into the program!




Monday- Quadricep & Hamstring Antagonist Workout

Quads Hams
Squats (Back, Front, or Hack) Lying Leg Curl
Leg Press or DB Lunges Stiff Leg Deadlift
Leg Extension Seated Leg Curl

Calves
Seated Calf Raise
Standing Calf Raise
Alternate between sets for each quad and hamstring exercise (i.e. perform one set of squats then one set of stiff leg deadlifts). Repeat until all sets for each exercise are completed then proceed to the next two exercises.


Tuesday- Biceps & Triceps Antagonist Workout plus Forearms

Biceps Triceps
Barbell Curl Close Grip Bench
DB Curl Skull Crusher
Cable Curl Tricep Pressdown

Forearms
Barbell Forearm Curl
DB Forearm Curl
Alternate between sets for each biceps and triceps exercise (i.e. perform one set of barbell curls then one set of close grip bench). Repeat until all sets for each exercise is completed then proceed to the next two exercises.



Thursday- Back & Chest Antagonist Workout

Back Chest
Deadlift None focus on deadlifts
Bent Over Row or Seated Cable Row Bench Press (BB or DB)
Pull-Up OR Lat-Pulldown Incline Press (BB or DB)
Straight-Arm Pulldown or Machine Pullover DB Flies OR Cable Crossover
Alternate between sets for each back and chest exercise (i.e. perform one set of bent over row then one set of bench press). Repeat until all sets for each exercise is completed then proceed to the next two exercises.



Friday- Delts & Traps Workout & Core

The shoulders and traps are not “true” antagonistic muscle groups, but due to the setup of this program, they will be paired together and we will still alternate between sets for each muscle.

Delts Traps
Military Press Barbell Shrug
DB Side Lateral DB Shrug
1-Arm Cable Lateral Prone DB Shrug

Rear Delts/Midback
Reverse Pec Dec
Bent Over Rear DB Lateral
Alternate between sets for each delt and trap exercise (i.e. perform one set of military press then one set of barbell shrugs). Repeat until all sets for each exercise is completed then proceed to the next two exercises.



***Note- Rest time between sets = 1 minute.


Cardio on Weight Training Days
Perform 20 minutes of cardio after weights with heart rate 130-150.

Wednesday & Saturday = HIIT Cardio + Abs
• 5 minute warm-up
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 5
• 5 minutes of low-intensity cardio
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 5
• 5 minutes of low-intensity cardio
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 5
• 5 minutes of low-intensity cardio
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 5
• 5 minutes of low-intensity cardio
• Total time = 45 minutes
This cardio could be done on the treadmill, elliptical, bike, running track, etc. I personally recommend the elliptical machine as it is low impact and easy to change speeds.

Abs can be trained before or after your HIIT cardio: 3 sets of 8-12 reps each.
Abs Lower Back/Obliques
Decline Crunch Back Extension
Leg Raises Torso Twist
Alternate between sets of abs and lower back/obliques exercises

[RichL1982]

I know. I will only post my diet 4-6 days a week. It's time consuming and mine doesn't change much other than on my re-feed and i don't count cals on that day. Gives me a break from that too.

Well there is my diet right there haha... I am exteremly excited for this coming week. The last two days I have pigged out a bit. I still hit up the gym every day except today. Last week I lifted 5 days and did LISS cardio every day for at least 25-40 mins. I have to say that Tri-Phase training is pretty intense....My legs are still very sore from Tuesdays workout..Must of been those stiff leg deadlifts!!!! But today is a much needed rest day. Clean the house and eat the rest of the junk! :D Oh yeah and ordering me two tubs of Solution 5! :D

[kudostojen]

Well there is my diet right there haha... I am exteremly excited for this coming week. The last two days I have pigged out a bit. I still hit up the gym every day except today. Last week I lifted 5 days and did LISS cardio every day for at least 25-40 mins. I have to say that Tri-Phase training is pretty intense....My legs are still very sore from Tuesdays workout..Must of been those stiff leg deadlifts!!!! But today is a much needed rest day. Clean the house and eat the rest of the junk! :D Oh yeah and ordering me two tubs of Solution 5! :D

Wow, that's some system. I'm looking forward to seeing the amount of mass you'll put on.

Thanks for posting it. :D

[RichL1982]

Today was a PLANNED off day for me. I pretty much just ate and drank what ever was in my path. Starting fresh on the new diet and training tomorrow. Damn im bloated.... :D

[B Con]

Keep putting in work.

[B1GinNY82307]

good luck w/ that diet and training protocol brah!

[RichL1982]

Keep putting in work.


good luck w/ that diet and training protocol brah!

Definitely! I think im really going to like this diet and training. Hopefully some results are approaching! :D Will post up my workout and diet later tonight

[RichL1982]

Diet
Meal 1: 3 Eggs, 3 Egg Whites, 1/2 Grape Fruit
Meal 2: (PWO) 2 Scoops XF Whey, 1c Oats, 2 TBSP PB
Meal 3: 6oz Tilapia, 24 Almonds, 1.5c Green Beans
Meal 4: 6oz Salmon, 2oz Avocado, 1/2 Grape Fruit
Meal 5: 1.5c CC, 2 TBSP Almond Butter
*Missed 1 meal today but hit my numbers*
2211 Calories
212p (38%)
130c (23%) Veggies counted
98f (39%)


AST Training/Legs
1.
Squats - 185x10x2
Lying Leg Curl - 50x10x2

2.
DB Lunges -30x10x2
Stiff Leg Deadlifts - 95x10x2

3.
Seated Leg Ext - 90x10x2
Seated Leg Curl - 90x10x2

4.
Seated Calf Raise - 80x10x2

5.
Standing Calf Raise - 240x10x2

[cardio]
20 min elliptical / 2 Hour Bike Ride

Notes
Diet- Derek had wrote out a 6 meal example and I was trying to follow it but I missed one meal and still got in my #s. Either stuff is mis calculated or im imagining things.
Training- Pretty good day training today. The session went by fairly fast, only doing 2 sets made it go by pretty quick, I think I can up my #s next time. Today was a fairly light lifting day. I also had a 2 hour bike ride with my fiancee' today, had to test out her new bike. My legs are pretty much toast and with me missing that one meal. I was pretty tired and beat. Im going to sleep good tonight!

[RichL1982]

Diet
Meal 1: 3 Eggs, 3 Egg Whites, 1/2 Grapefruit
Meal 2: *PWO* 2 Scoops XF Whey, 1 C oats, 2 TBSP PB
Meal 3: 6oz Chicken, 24 Almonds, 3 oz Asparagus
Meal 4: 6oz Chicken, 2 oz Avocado, 1/2 Grapefruit
Meal 5: 1.5 C Cottage Cheese, 2 TBSP PB
2,236 Calories
235p (43%)
117.2c (21%) Veggies Counted
91.8f (36%)

AST Training/Arms
1.
Barbell curls - 75x10x2
Close Grip Bench - 115x10x2

2.
Dumbell Curls - 35x10x2
Skulls (flat) - 75x10x2

3.
Cable Curls - 80x10x2
Tricep Pulldown - 95x10x2

4.
Barbell Forearm - 20x10x2

5.
DB Forearm- 10x10x2

[cardio]
20 min Elliptical

Notes
Diet- Still only consuming 5 meals from the plan and getting in 2200 calories.
Training- Pretty good workouts today, Didn't get that much of a pump though. So I will up the weight next workout.

[RichL1982]

Diet
Meal 1: 3 Eggs, 8oz FF Milk, 3 slices Ezekiel Bread Morning Carbs*
Meal 2: 2 Scoops XF Whey, 2 TBSP Almond Butter, Apple
Meal 3: 6oz Chicken Breast, 4 Celery sticks, 2 TBSP PB
Meal 4: 4 scoops Solution 5 (chocolate)
Meal 5: 6oz Ground Turkey, Broccoli, 24 Almonds
Meal 6: 1.5 C Cottage Cheese, 2 TBSP PB

AST Training/Cardio
[cardio]
45 min HIIT Training.
Had to skip out on Abs today, didn't have enough time


Notes
Diet- My SOLUTION 5 came in today! Got 1 tub choco/ 1 tub vanilla. Chocolate smelled really well, Mixed OK, there were a few small clumps, nothing that a little more water couldn't fix. Tastes wasn't the greatest and will take some time to get used to..but I can manage.
Training- First day of programs HIIT training. Did it on the armless elliptical which I think is called the cross trainer. My legs are still sore from the workout today..worked a good sweat!

[RichL1982]

Diet
Meal 1: 3 Eggs, 3 Egg whites, 1/2 Grape fruit
Meal 2: 2 Scoops XF Whey, 8oz Sweet Potato, 2 TBSP PB *PWO*
Meal 3: 6oz Ground Turkey, 24 Almonds, 1/2 Grape Fruit
Meal 4: 4 scoops Solution 5 (chocolate)
Meal 5: 6oz Tilapia, 2 TBSP Almond Butter, 4oz Asparagus
Meal 6: 1.5 C F.A.G.E. Yogurt, 2 TBSP PB

AST Training/Back & Chest
1.
Deadlifts - 185x10x2

2.
BB Rows - 135x10x2
BB Bench Press - 165x10x2

3.
Iso Lat Pulldown Machine - 115x10x2
DB Incline - 60x10x2

4.
Straight Arm Pulldowns - 60x10x2
(did where you do wide grip pulldowns, cables were being used)
Incline DB Flies - 30x10x2


[cardio]
20 Min Stairmaster


Notes
Diet- Diet was on key! Having a party at my house tomorrow, Im pretty sure I will get in a good plate of food for my weekly cheat meal :D. Will limit the alcohol, maybe a shot or two...No BEER!
Training- Had a effective day. No real good pumps, but effective.

[smilee710]

This is a very good list of templates

[kudostojen]

Nice logging Rich. You're going to kill this contest.

I know what you mean about the beer. I have a favorite beer and i haven't had any in so long, i miss it. :(

[B Con]

Great work being done...

[RichL1982]

Nice logging Rich. You're going to kill this contest.

I know what you mean about the beer. I have a favorite beer and i haven't had any in so long, i miss it. :(

Like I said in my other log. I might just put some Xtend in a water bottle and *ACT* like im drinking so no one tries to persuade me to drink! :D....


Great work being done...

Thank you sir!

[RichL1982]

Diet
Meal 1: 2 Scoops Myofusion Whey, 2 slices English Muffin, 2 TBSP Almond Butter
Meal 2: 6oz Tilapia, 1/2 Orange, 24 Almonds
Meal 3: Solution 5
Meal 4: Solution 5
Meal 5: 6oz Ground Beef, Broccoli, 2 TBSP PB
Meal 6:Missed

AST Training/HIIT/ABz
1.
Decline Crunches - 12x3
Hyper Extensions - 12x3

2.
Leg Raises - 12x3
Torso Twists - 75 degree 5lb, 12x3

[cardio]
45 min HIIT Bike


Notes
Diet- Had a bad stomach ache from all my cheating last night! Woke up this morning and chugged a whey shake. Today is a sort of sloppy day but I will get my training and diet in! Missed my last meal of the day because I would of had to stay up for 2 more hours to get it in. Was pretty full throughout the day though.
Training- Working out abs felt pretty good today. HIIT cardio was killer on the bike. Worked up a pretty good sweat!

[RichL1982]

Diet
Meal 1: 3 Eggs, 2 Egg Whites, 1 WW English Muffin
Meal 2: 2 Scoops XF Whey, 2 TBSP PB, Apple
Meal 3: Solution 5
Meal 4: 6oz Top Sirloin Steak, Salad, 2 TBSP Olive Oil w/ lemon Dressing
Meal 5: 3oz Ground Beef, 2.5oz TS Steak, 2 TBSP Peanut Butter
Meal 6: 1 C FF Cottage Cheese, 2 TBSP Almond Butter

AST Training/OFF
Off Day


Notes
Diet- Ate pretty well today. Got in my required meals. Can't wait to see what Derek has in plan for me, for my diet. Im pretty sure he will lower my cals.
Training- NONE/ Went for a 30-45min bike ride around the neighborhood.

[RichL1982]

Diet
Meal 1: 3 Eggs, 3/4c Egg Whites, 1/4 c Blueberries
Meal 2: 2 Scoops XF Whey, 1 c Oats, 1 TBSP, 8 Almonds *PWO*
Meal 3: Solution 5
Meal 4: 6oz Chicken, Celery, 2 TBSP Almond Butter
Meal 5:
Meal 6:

AST Training/Legs
1.
Squats- 205x10x3
Lying Leg Curls- 80x10x3

2.
DB Lunges- 40x20x3 (10ea)
Stiff Leg Deadlifts- 135x10x3

3.
Seated Leg Ext.- 105x10x3
Seated Leg Curls- 90x10x3

4.
Standing Calve Raise- 300x10x3

5.
Sitting Calve Raise- 90x10x3

[cardio]
20 min Bike

Notes
Diet- Good today. Will only get in 5 meals today due to me having to wake up early and noting getting all meals in on proper times.
Training- INTENSE! Legs are feeling like jello! Upping the sets to 3 this week and it really kicked my ass! Next time I might lower my weight on squats. Seems like it was getting a bit heavy and I was loosing form.

[Holyspokes]

Great work so far, making awesome progress. Keep up the good work!

Nice exercise selection on the legs

[RichL1982]

Great work so far, making awesome progress. Keep up the good work!

Nice exercise selection on the legs

Thanks man. I'm definitely feeling it today. Hopefully it goes away for tomorrow. H.I.I.T Cardio.

BTW: I was born in Denver and lived in Colorado for 8 years. I go back time to time to visit family. Love it

[RichL1982]

Derek got back to me on our weekly check in's and he wants me to run the same thing this week. 252p/90c/90f. Last week I lost 3/4 off my waist and 1% BF. Hopefully I was measure right the first week :D. Around the beginning of the April I will get my BF% tested again from the Bod Pod.

[RichL1982]

Diet
Meal 1: 3 Eggs, 3 Egg Whites, 1/2 Grape Fruit
Meal 2: *PWO* 2 Scoops XF Whey, 8oz Sweet Potato, 2 TBSP Almond Butter
Meal 3: Solution 5
Meal 4: 6oz Tilapia, 24 Almonds, 1 Grape Fruit
Meal 5: Solution 5
Meal 6: 1 Container Greek Yogurt (Voskos), 1/4 C F.A.G.E Yogurt. 2 TBSP Almond Butter

AST Training/Arms
1.
Barbell curls - 75x10x3
Close Grip Bench - 115x10x1, 135x10x2

2.
Dumbell Curls - 30x10x3
Skulls (flat) - 75x10x3

3.
Cable Curls - 90x10x3
Tricep Pulldown - 100x10x3

4.
Barbell Forearm - 30x10x3

5.
DB Forearm- 25x10x3

[cardio]
20 min Bike

Notes
Diet- Got all meals in today. Last meal was a container of Greek Yogurt and some left over F.A.G.E Yogurt. Probably around 30-35g protein between the two. Pretty good but I think I will stick to my FF Cottage cheese! Derek still wants me to stick to the same diet this week, as I lost 3/4 off my waist and 1% BF.
Training- Was really trying to hit my bi's today, I think my arms need a lot of work so I tried to put the extra effort into it. I did not get a good pump today, but worked pretty hard.

[PBateman2]

Solid diet. You really want to hit those biceps try preacher curls. Does wonders:) How about dips for triceps? I cant live without those either. Stay focused and train hard!

[RichL1982]

Solid diet. You really want to hit those biceps try preacher curls. Does wonders:) How about dips for triceps? I cant live without those either. Stay focused and train hard!

Thanks for stopping in. Yeah I love preacher curls and dips but right now im on a training that Derek from Scivation gave me which doesn't have those workouts in it. I sort of wish he put these in it, because they are really effective.

[RichL1982]

Diet
Meal 1: 3 Eggs, 3/4 C Egg Whites, 4 Slices Ezekiel Bread
Meal 2: Solution 5
Meal 3: 6oz Ground Turkey, Salad, 3 TSP Olive Oil
Meal 4: Solution 5
Meal 5: 4oz Chicken, 2oz Ground Turkey, 2 TBSP Almond Butter, Apple
Meal 6: 1.5 FF Cottage Cheese, 24 Almonds

AST Training/Cardio
[cardio]
45 Min HIIT Elliptical

Notes
Diet- Got all meals in today! Feels good!
Training- Had HIIT cardio in the PM after work. Didn't feel as good as my last two sessions, but I still got it in.

[kudostojen]

I lost 3/4 off my waist and 1% BF.


Nice progress in a short amount of time.

Is the program easy to stick to?

[RichL1982]

Nice progress in a short amount of time.

Is the program easy to stick to?

Thanks. The diet/training are very easy to stick to. You do not have to count calories with Scivation meals. Derek will make you out a meal plan for how ever many meals he thinks you need throughout the day (either 5 or 6) and you just follow what he puts, There is also a "foods list" that you can pick and choose what you want to add to your meals. The training is awesome, The first week I was doing 2 sets for every work out and it was pretty easy and the time went by fast in the gym. This week it went up to 3 sets and it is really making me put in some work. To me this is a highly effective workout and im loving it!

If your interested just e-mail Derek. He has a Excel spreadsheet where you track your measurements, BF%, Pictures, Notes...etc...

[RichL1982]

Diet
Meal 1: 3 Eggs, 3/4 C Egg Whites (Pancake)
Meal 2: 2 Scoops XF Whey, 1 C Oats, 1 TBSP PB, 18 Almonds
Meal 3: 4oz Turkey, 2oz Eggs, Asparagus, 24 Almonds
Meal 4: Solution 5
Meal 5: Solution 5
Meal 6: 1.5 FF Cottage Cheese, 24 Almonds

AST Training/Back/Chest
1.
Deadlifts - 190x10x3

2.
BB Rows - 135x10x2, 135x8 pause x2
Bench Press - 175x10x3

3.
Iso Lat Pulldown Machine - 130x10x3
DB Incline Bench Press - 65x10, 65x8, 65x7

4.
Straight Arm Pulldown - 50x10x3

5.
Cable Flyes - 25x10x1, 40x10x2

[cardio]
20 Min treadmil

Notes
Diet- Food was good today, But ran low on lean turkey and had to mix up some egg whites with the turkey, And it tasted like shiat! But I still ate it while chugging down some Scivation Xtend lol. Will probably make more meals so Im not drinking Solution 5 2 times a day.
Training- Pretty good workout today. I think I might go lower on the BB Rows because at 135 im losing a bit of form, Also DB inclines was to damn heavy to get all reps in. See how it goes next week, I might also go less on these :eek:

[kudostojen]

Thanks. The diet/training are very easy to stick to. You do not have to count calories with Scivation meals. Derek will make you out a meal plan for how ever many meals he thinks you need throughout the day (either 5 or 6) and you just follow what he puts, There is also a "foods list" that you can pick and choose what you want to add to your meals. The training is awesome, The first week I was doing 2 sets for every work out and it was pretty easy and the time went by fast in the gym. This week it went up to 3 sets and it is really making me put in some work. To me this is a highly effective workout and im loving it!

If your interested just e-mail Derek. He has a Excel spreadsheet where you track your measurements, BF%, Pictures, Notes...etc...

Thanks for the idea but who is Derek? :)

I may need to change things up after my 2 weeks at maintenance but i'll have to refresh my memory on how to go back to regular eating through Lyle's book. My body isn't doing what i thought it would do on this diet. I have tonnes of energy and honestly, i think i've got newb muscle gains and fat loss. Could be because of my on and off training and dieting 6 months prior to getting serious.

[RichL1982]

Thanks for the idea but who is Derek? :)

I may need to change things up after my 2 weeks at maintenance but i'll have to refresh my memory on how to go back to regular eating through Lyle's book. My body isn't doing what i thought it would do on this diet. I have tonnes of energy and honestly, i think i've got newb muscle gains and fat loss. Could be because of my on and off training and dieting 6 months prior to getting serious.

Derek is part of Scivation he offers free dieting and training, Just visit Scivation.com
and watch the video that is on the main page, Or you can just click the Team Scivation link. Its a killer diet and training and it helps a lot!

[RichL1982]

Diet
Meal 1: 3 Eggs, 3 Egg whites, 1/2 Grape fruit
Meal 2: 2 Scoops XF Whey, 4 slices Ezekiel bread, 1 TBSP Dark Chocolate Dreams (PB), 1 TBSP Cinnamon Raisen Swirl (PB)
Meal 3: 4oz Ground Beef 93/7, 1 C Green Beans, 24 Almonds
Meal 4: Solution 5
Meal 5: 6oz Shrimp, Salad, 3 TSP Olive Oil, Lemon Juice
Meal 6: Greek Yogurt (1 container), 1/2 Grapefruit

AST Training/Shoulders
1.
Sitting DB Military Press - 50x10x3
BB Shrugs - 185x10x3

2.
DB Side Lateral Raises - 15x10x3
DB Shrugs - 50x10x3

3.
1 Arm Lat Raise - 20x10x3
Prone DB Shrugs - 55x10x3

4.
Reverse Pec Dec - 90x10x3
Bent over Rear DB Lateral - 20x10x2, 10x10x1


[cardio]
20 Min Bike


Notes
Diet- Diet is in check today. I ran out of Natty PB so I had to use the PB & Co. kind. Not the greatest for you but definitely better than nothing at all, and it taste good!!!!
Training- I got my PreSurge Unleashed today and was looking for a insane workout, but that did not happen. I did bring my brother with me which sort of threw things off a bit, because I had to help him with his lifts. I think I might be taking 1-2 weeks off of stims and concentrating on my lifts more than anything.

[RichL1982]

PreSurge Unleashed

Serving Size: 2 Scoops

Mixability 10/10
Shook the container about 2 times to get thing fluffed up. Put two scoops in 8oz of water and dissolved quickly without ANY clumps.
Taste9.5/10
Taste was amazing! I could possibly drink this all day! Really tasted like a fruit drink. The one thing negative I did notice was the after taste. It reminded me of N.O Xplode. There might be some type of ingredient that they both used. Still gets a high rating from me.
Energy 6.5/10
I took it 1 1/2 hours after eating breakfast, and 30 mins before going to the gym. I have up and down reviews on the energy though. I did not feel a initial burst that I used to get from Jack3d or White flood (which was jittery), It seemed very smooth and not overly crazy. I wasn't feeling it as much as I wanted to, BUT this could of been because I brought my brother with me to workout and trying to do my workout and help him with his was sort of putting me out the the "mood". But I think that 3 scoops would do some things for me! Rating is a iffy 6.5 for right now, but I might take a week off from stims and see if that could be the cause, because I have been running White Flood and Jack3d for almost 2 months...:eek:
Focus 6/10
This is another odd ball, Focus felt good going to the gym and getting there, I had everything planned out and wanted to hit the weights hard! But once the workout got rolling I started to lose focus because of my partner, and helping him out.
Pump5/10
There was no real big pump at all. I was lifting sort of heavy weights and was expecting a good pump. But yet again I was working out shoulders and I NEVER get a pump off shoulders!!!!!
Overall7/10
PSU did not meet my expectations for the first time dosing. I was hoping for some good insane workout, but today it just wasn't there. This could of been from having a partner there that didn't know what was going on and I had to help him and it could also be from running stims for 2 months without a break. I still have high hopes for PSU and have ordered two bottles and am going to run a AEN stack log, but I think I might want to take 1-2 weeks off of stims before I do.

If interested.

[RichL1982]

I will be taking a break from logging for a couple weeks, Also I will be taking a break from all stims and then start logging a AEN stack. I will still be doing the Scivation diet and training per Derek and posting in the OBF once a week....

Work has been a little hectic since I started back so I need to get things straightened out and then I will start logging again...

:D.

See ya in a couple weeks! Maybe I will weight less! haha

[kudostojen]

You'll be missed on these boards while your gone.


Good luck Rich.

[RichL1982]

Suppers!

I took a little break from logging but I am back at it with a AEN Log. I only like to keep one log going at a time so I will be logging here http://forum.bodybuilding.com/showthread.php?t=123567771 Feel free to come and join in.

Just a little update. I will be getting my BF tested sometime this week or next week, I had a pretty damn good Easter (food wise), ate way to many sweets, but I am back at it and hitting the gym HARD!!!

Peace,
Rich