Ryan's Story: Get Ripped or Die Tryin

[Flyin Ryan]

In the words of Eminem...
It feels so good to be baaaaaaaccccckkkkkkk!!
Right here, where it all began almost an entire year ago.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/2-5-11.jpg
Hi, I'm Ryan.
I like to work, lift weights, and make sandwiches.
I like to make people laugh, make people smile, and make people's day.

I don't like to be taken advantage of.
I don't like failure.
And as you can see by the photo above, I also don't like to shave.

Most importantly, I like logging.
I like logging so much, I'm going to start a fresh one.
Not only will I be covering my workouts, which I enjoy sharing with you guys...
I will ALSO be updating this very log with DAILY food photographs that have made me famous in these parts. =P

I hope you guys stick with me throughout my ride to getting big and sexy.
Lift Hard, Eat Big, and Live Strong.

PS
Disregard females, acquire funds.

[mix5]

IN!!!!!!!!!

can't wait for all the great eats!

[The Solution]

:eek:
what happened to getting to 170 for the Arnold?
Weaksauce!!!!!!

[Flyin Ryan]

IN!!!!!!!!!

can't wait for all the great eats!

Thanks bro!
They will come. Promise you that!


:eek:
what happened to getting to 170 for the Arnold?
Weaksauce!!!!!!

Oh I'm still bulking up... not thinking about cutting yet.
Still got plenty of work to do!

[eins]

long-time lurker but your eats pretty much always make me hungry, even if I've just eaten

best of luck with everything

[Flyin Ryan]

long-time lurker but your eats pretty much always make me hungry, even if I've just eaten

best of luck with everything

That's whats up! Thanks a bunch dude!

This is so legit.
New thread has only been up for a little bit and already has two new followers!
You guys are the real deal.

[ian0789]

In =P nice new fresh log!

[Merial20]

in...good luck dude!

[Scooter4]

Oh I'm still bulking up... not thinking about cutting yet.
Still got plenty of work to do!

Well your title kind of implies that you are cutting. :rolleyes:

Anyway... I'm in.

[JValjean724]

I was wondering what had happened to your other thread......

New log, new name, fresh start. I like it


In

[Flyin Ryan]

In =P nice new fresh log!

Welcome aboard my dude!


in...good luck dude!

Awesome E!
Sounds like a plan man, thanks!


Well your title kind of implies that you are cutting. :rolleyes:

Anyway... I'm in.

Yes it does.
A cut is evident... just not right now. =P

And you already know how much I love you Scoot, no homo.


I was wondering what had happened to your other thread......

New log, new name, fresh start. I like it

In

Yesssssss sir!
We're gonna be doing it BIIIIIG!

[fgfan1]

In! Might as well be, seeing as we just discovered I'm your long lost half brother.

For clarity's sake, no one will understand that except Ryan.

[Flyin Ryan]

To quote Chris "Biggie Smalls" Wallace...
Grab some weed, I got a story to tell...
Or if you're slightly straight-edge like myself, just continue reading.

-----

I've been through a lot.
Good, bad, pretty, ugly, and pretty ugly.
Those of you who I've known for a while already know my ups and my downs.
I'm taking a wise man's advice and I'm not going to get too personal anymore.
Never know who might be reading, ya dig?

That being said, I enjoy having conversations with you guys about things other than lifting.
I really dig it, actually.
So if you ever need to spill your guts, feel free to do it in here or shoot me a PM.
Hell, a few of you knuckleheads even have my number. So that works too.

Now that's out of the way, let's take a swan dive into the fun shiit.
The lifting. The eating.

I run a 4-day split, typically Mon-Tues and Thurs-Fri.
Monday: Chest and Tris
Tuesday: Lower and Core
Thursday: Delts, Biceps, and Traps
Friday: Back and Core

Current Weight
162.1 lbs

Current Maxes
Bench: 230
Deadlift: 330(x2)
Squat: 300(x5)
Military: 140(x5)

Current Diet
I eat. A lot.
Some days I count cals, some days I don't.
On days I count, I get anywhere from 2700-3000+ calories.
On days I don't, well, who knows.
It's working. I've never looked better.
(The picture in the first post is from last night, Feb. 5th 2011)

Typically I have a higher fat, lower carb diet.
Past mistakes I've made make me feel this is the best way to go.
I'm not scared of carbs though. Even sugar.
I didn't attend U of B (University of Broscience)
And I have no intentions of enrolling.

Finally, I work. Hard
I am an associate trainer at Panera Bread.
Meaning, I am able to train new employees.
I'm nowhere near the big dog in the yard
But I am one of them.
My 40 hours a week will solidify that claim.
Not entirely proud of that, mind you.
Gotta do whatcha gotta do. Ya dig?

Now that's settled...
Let's get to the food.

Brb, re-sizing images.
=)

[Flyin Ryan]

In! Might as well be, seeing as we just discovered I'm your long lost half brother.

For clarity's sake, no one will understand that except Ryan.

Right on brah!
Thanks for coming along for the ride!

[Flyin Ryan]

I don't work for UPS, but ya boy does deliver.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-2-111.jpg
Bacon Cheeseburger, Italian Sausages, Broc

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-3-111.jpg
Steak and Chicken Fajitas

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-5-111.jpg
Chicken Breasts with Bacon, Aged Cheddar, and Cream Cheese

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-5-112.jpg
Pizza and Broc

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-4-111.jpg
Chipotle Chicken Sandwich and Thai Chicken Salad

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-2-112.jpg
Turkey Artichoke Panini and Thai Chicken Salad

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-3-112.jpg
Turkey, Black Forest Ham, and Artichoke Dip on Pita

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-5-113.jpg
Cottage Cheese, Banana Nut Cheerios, Jif Natural, and Dark Chocolate Chips

[4everlifting]

Can't wait for this!

[foodpr0n]

iiiiiiiiiiiiiiiiiiiiiiin!:D

Lol'd @ U of B

[Flyin Ryan]

Can't wait for this!

Neither can I, brotha.
This guy needs a fresh start.


iiiiiiiiiiiiiiiiiiiiiiin!:D

Lol'd @ U of B

Yeahhhhhh boy! As if one Ryan wasn't enough, another one has joined.
(Your name is Ryan right?? I want to say we shared the same name.)

And dude... I'm a witty 'mofo.
And I've quickly realized that I need to put that on display a lot more.

Getcha popcorn ready!!

[agility2live]

Sooooo happy right now!
You have a lot of good people backing you up, and you know I'll be here with you all the way.

Now let's get sh!t done :D.

[muffinman1996]

ill be following

food looks off the hook

you seemed motivated

Why wouldnt i follow?!?

[Flyin Ryan]

Sooooo happy right now!
You have a lot of good people backing you up, and you know I'll be here with you all the way.

Now let's get sh!t done :D.

You better be there all the way!
Your support is a must.

And, consider the shiit getting done.


ill be following

food looks off the hook

you seemed motivated

Why wouldnt i follow?!?

Thanks bro!
You made a great decision!
Shiit's gonna get really, really real.

[franko man]

what's up Ryan!
awesome that you have a new log in place of your old - man up and eat thread :D

Can't wait to see all your food pictures! EAT TO GET BIG brah
really excited right now as my cheat meal's in 2 hours

[agility2live]

You better be there all the way!
Your support is a must.

And, consider the shiit getting done.

As is yours :), looking forward to it!

[Flyin Ryan]

what's up Ryan!
awesome that you have a new log in place of your old - man up and eat thread :D

Can't wait to see all your food pictures! EAT TO GET BIG brah
really excited right now as my cheat meal's in 2 hours

Hey dude! You're a new follower too.
Whatcha name brah? I try to get acquainted with those who follow along.

Food pictures are coming my guy! Like I said earlier, GETCHA POPCORN READY!
And finally, sounds good. Whatcha havin?


As is yours :), looking forward to it!

=]
I'm looking forward to you refreshing your Facebook... =O

[agility2live]

=]
I'm looking forward to you refreshing your Facebook... =O

Ok.. check your phone.

[ian0789]

So whats the idea behind this bulk if you dont mind me asking? You doing the same workout as your other log? How is the Macro's going to be for this time around, back to eating 3k everyday? Doing any Supp's now or thinking of using some new ones later on.

<--- Is bored, make some small talk!

[Flyin Ryan]

Ok.. check your phone.

Checked, replied, check, and mate.


So whats the idea behind this bulk if you dont mind me asking? You doing the same workout as your other log? How is the Macro's going to be for this time around, back to eating 3k everyday? Doing any Supp's now or thinking of using some new ones later on.

<--- Is bored, make some small talk!

Absolutely brah. Let's see here...

- Same workout, yes. Only hopefully with MORE weight.
- Yes. On days I decide to count, I will be aiming for 2700-3000 calories.
- I'm currently running a cycle of Test2, which is a natural test booster from Nitro. I take Xtend during every workout and some plain ol' creatine PWO. I'm also taking ZMA caps most nights if I remember before I hit the sack. No pre-WO and I rarely use any protein powder, but I do have some Scivation whey if it comes down to it.

[ErickStevens]

In on this beeeeeiiiitch.

[spak]

I am subbed for swole progress

[petersc2]

You're a tricky one! Just thought I was missing your other one, then I find out you moved sections

Either way, time to get at it! :)

[DTrulez616]

Im subbed to this one!

The progress youve made is tremendous and I wouldnt miss another round of this for nothing. Also the food pr0n is incredible so thats another reason to sub.

[dustinh6719]

In after first page...

[Flyin Ryan]

In on this beeeeeiiiitch.

Hell to the yes.
Welcome back, good sir!


I am subbed for swole progress

Awesome, awesome, awesome!
I love it! Thanks dude.


You're a tricky one! Just thought I was missing your other one, then I find out you moved sections

Either way, time to get at it! :)

Haha yeah dude. Felt it was time to come back home.
Tomorrow is the first workout session of this new era of my life.
I'm so stoked man. It's gonna get epic.


Im subbed to this one!

The progress youve made is tremendous and I wouldnt miss another round of this for nothing. Also the food pr0n is incredible so thats another reason to sub.

Thanks brah! That really means a lot to me.


In after first page...

Better late than never, cousin.
Time to lift some heavy weights and eat some heavy burgers.
I'm so ready. Tomorrow is gonna be borderline legendary.

[bijsanei]

Naoooooo, as if i missed the first page!

Ah, well...you know i'm in on this one brah!

Let's get big :D

[Flyin Ryan]

Naoooooo, as if i missed the first page!

Ah, well...you know i'm in and behind you on this one brah!

Let's get big :D

2nd page is just as good my man! And thank you.

I'm on my way to hyoogifying myself right now actually.
I'm feeling zoned in. The bench press will be my bitch today.

[ErickStevens]

Ah, well...you know i'm in and behind you

Pause.

[Scooter4]

Pause.

Lmao...

[Flyin Ryan]

Pause.


Lmao...

Wow. Good eye. Lmao.

[bijsanei]

Fixed.

But camman, getchyo minds out the gutter :p.. (not srs, I lol'd)

[addictR3]

Lol that is the funny ^ Ryan time you start to focus on what you want and fight hard. You have the support from literally all over the world. Good luck.

[Flyin Ryan]

Without further ado...
February 7th, 2011

The Job
8am-4pm
Stock -- Dining Room -- Dishwasher -- Consolidator

Not a bad day on the job today by any means.
Started my day off in excellent form with putting away the delivery.
Ended up working in the dining room most of the day.
For those of you who are new,
Basically I was bussing tables + shmoozing with customers all day.
Very easy stuff... and it can get to be pretty entertaining.

I used to hate being stuck in the dining room.
Now, however, I prefer that over just about anything.

Finished the day off with consolidating.
That basically means I was a one-man-show in the kitchen.

I'm scheduled to work 10:30am-4pm tomorrow.

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-7-111.jpg
Chicken Breast, Bacon, Broccoli, Chipotle Cheddar, and Swiss Cheese

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-7-112.jpg
Jif Natural and Bananas on Pita
Nuked. Mah Gawd.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-7-113.jpg
Ben and Jerry's Chubby Hubby

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-7-114.jpg
Cottage Cheese, Power PB, Smorz, and Butterscotch Chips

Daily Macros
Fats: 122.7g
Carbs: 215.2g
Protein: 234.2g
Calories: 2902

-----

The Workout
Chest and Tris

BB Bench
105 x 10
175 x 10
200 x 6
200 x 5
215 x 3
225 x 1
230 x 1
235 x FAIL

Cable Pushdowns
99 x 12
108 x 12
117 x 12
126 x 10
135 x 8.5

DB Flies
50's x 8 x 3

DB Standing Tricep Extension
65 x 10 x 2
70 x 9 - PR

DB Incline Bench
65's x 10
70's x 7 - PR
70's x 6

Dips
BW + 25 x 10
BW + 45 x 8 - PR
BW + 45 x 7
BW x 12

Treadmill
10 minutes run
10 minutes brisk walk

I was really dialed in today.
Not bad for skipping out on a pre-WO supplement.

I had a bro come up to me in the gym today and go:
"Wow, you're a little dude. But there is so much weight on that bar."
Haha it was much needed.
Made me feel like a champ for a few minutes.

Hit a few PRs today.
Didn't add any more weight like I planned on,
However I added a couple reps to a few different sets.
Felt good man.
Coulda felt better man.

In non-weight-related news, my head is doing much better.
I'm done being sad and upset, and I'm ready to move on with my life.
Support from my family and friends is all I need to be happy.
So as long as that is happening... ya boy will be just fine.

I officially took March 4th-6th off work today.
That means... Ryan is headed to Ohio for the Arnold!
GET PUMPED.
I'm so jacked for it, it's stupid.
I can't wait to meet those of you who are going as well.
It's gonna be a pretty epic weekend.

I'm also going back to my old neighborhood yet again this month.
Not this coming weekend, but the next one.
I need to spend time with a few of my bros.
It's much, much needed.

That about does it for me today, ladies and fellas.
Hope you enjoyed the first update of this brand new log.

Lift hard. Eat big. Live strong.

- Ryan -

[bijsanei]

Ice Cream's BAAAACK! Lol...I wanna try Chubby Hubby so bad. Not sure if youve seen it in my log but I'm headed down to FLA in 2 weeks and planning on stocking up on some good ol' American groceries on the way back :D...that means I will be forced to pick a few flavors of BnJ...as hard as it must be, could you narrow down the choices for me? :o

Other than that, looks like it was a solid first day back brah! Congrats! Keep goin HAM! As will I..;)

[Flyin Ryan]

Ice Cream's BAAAACK! Lol...I wanna try Chubby Hubby so bad. Not sure if youve seen it in my log but I'm headed down to FLA in 2 weeks and planning on stocking up on some good ol' American groceries on the way back :D...that means I will be forced to pick a few flavors of BnJ...as hard as it must be, could you narrow down the choices for me? :o

Other than that, looks like it was a solid first day back brah! Congrats! Keep goin HAM! As will I..;)

Hmm, well here is my Top 5 of BnJs flavors you SHOULD be able to find:

1. Chubby Hubby
2. Oatmeal Cookie Chunk
3. Triple Caramel Chunk
4. Milk and Cookies
5. Peanut Brittle

If you can find Brownie Batter, Carrot Cake, American Apple Pie, or Flourless Chocolate Cake... I'd also suggest those. But they're pretty rare from what I understand.

And thanks broham!
Day One of this new lifestyle approach was a complete success.

[bijsanei]

Hmm, well here is my Top 5 of BnJs flavors you SHOULD be able to find:

1. Chubby Hubby
2. Oatmeal Cookie Chunk
3. Triple Caramel Chunk
4. Milk and Cookies
5. Peanut Brittle

If you can find Brownie Batter, Carrot Cake, American Apple Pie, or Flourless Chocolate Cake... I'd also suggest those. But they're pretty rare from what I understand.

And thanks broham!
Day One of this new lifestyle approach was a complete success.

Got Milk 'n' Cookies under my belt already ;) (no homo), and we have 'Triple Caramel Hattrick' here, which I'm assuming is the same as #3...but the rest have been noted, Thanks! I must tack on Cinnamon Bun though as I've heard good things and I'm a cinnamon junkie :D

Good to hear man! Lets keep it goin:cool:

[Flyin Ryan]

Got Milk 'n' Cookies under my belt already ;) (no homo), and we have 'Triple Caramel Hattrick' here, which I'm assuming is the same as #3...but the rest have been noted, Thanks! I must tack on Cinnamon Bun though as I've heard good things and I'm a cinnamon junkie :D

Good to hear man! Lets keep it goin:cool:

I had Cinnamon Buns myself. Was not impressed, personally.
Obviously my taste buds =/= your taste buds, I'm just letting you know how it was for me.

Come to think of it, I've had every flavor of BnJs on the shelves.
I have a slight problem. =P

[themoose333]

Foods looking good Ryan, I've got high hopes for this log!

[PJMunh]

is this the Bro-Chat thread?

[WreckEmTT]

subbed for food pictures :)

best of luck

[bijsanei]

I had Cinnamon Buns myself. Was not impressed, personally.
Obviously my taste buds =/= your taste buds, I'm just letting you know how it was for me.

Come to think of it, I've had every flavor of BnJs on the shelves.
I have a slight problem. =P

And I appreciate the honesty my dude ;)

I dont see a problem here..? Lol

[ErickStevens]

Send me your breads! I need to make a Panera bread run sometime soon. What's the lowest fat/tastiest option as far as that goes? Bagels included.

[The Solution]

Send me your breads! I need to make a Panera bread run sometime soon. What's the lowest fat/tastiest option as far as that goes? Bagels included.

Lulz....
http://www.paneranutrition.com/

google son

[dustinh6719]

Send me your breads! I need to make a Panera bread run sometime soon. What's the lowest fat/tastiest option as far as that goes? Bagels included.

Can't go wrong with Everything, Jalapeno Cheddar, and Cinnamon Raisin bagles. All 3g fat and under.

[Flyin Ryan]

Foods looking good Ryan, I've got high hopes for this log!

Awesome bro!
Thanks a ton!


is this the Bro-Chat thread?

I fully expect Bro-Chats to take place in this thread, yes.


subbed for food pictures :)

best of luck

Yes! Another new reader!
I'm getting my audience back. This is so legit.


And I appreciate the honesty my dude ;)

I dont see a problem here..? Lol

Noooo doubt.
And I guess there isn't a problem... <_<


Send me your breads! I need to make a Panera bread run sometime soon. What's the lowest fat/tastiest option as far as that goes? Bagels included.

Believe it or not, our whole grain bread is incredible. I'm not too big on whole grain breads usually... but this is an exception. And the tomato basil bread is out of this world. I know Matt will agree with me. I believe both of those are 1g fat per 2 oz. And our french baguette is really good too, especially when its warm.

As far as bagels go...


Can't go wrong with Everything, Jalapeno Cheddar, and Cinnamon Raisin bagles. All 3g fat and under.

These are really good. My personal favorite is the asiago cheese if you can spare 6g of fat. As Dustin mentioned, the jalepeno cheddar (3g) is excellent as well as the everything bagel (2.5g). And finally, the blueberry (1.5g) is really good too if you're into that sorta thing.

[ErickStevens]

I was browsing the site and found this: Trail Mix Bagel.

Filled with apples, bananas, cherries, cranberries, peanut butter flavored chips, cinnamon chips, maple bits and raisins, topped with honey-roasted sunflower seeds.

o_o

[Flyin Ryan]

I was browsing the site and found this: Trail Mix Bagel.

Filled with apples, bananas, cherries, cranberries, peanut butter flavored chips, cinnamon chips, maple bits and raisins, topped with honey-roasted sunflower seeds.

o_o

You would think it would be outstanding... but really, it's not. The one I had was really dry and hardly had any of 'dat good stuff you listed above. The only thing that may have happened was that I got a dud, which is entirely possible.

[Flyin Ryan]

February 8th, 2011

The Job
10:30am-4pm
Dining Room -- Dishwasher -- Consolidator -- Snow Removal

Pretty simple day at work on this frigid Tuesday afternoon.
We weren't all that busy, so nothing to really point out.
I did have to shovel a pretty good deal of snow before I left.
That kinda sucked. =P

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-8-111.jpg
Chicken, Bacon, and Swiss on Asiago Foccacia + Other Goodies
Also used Kraft's Garlic and Herb Mayo... oh my.
Do recommend.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-8-112.jpg
Edy's Drumstick + Breyer's Reeses + WF Chocolate Syrup

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-8-113.jpg
Cottage Cheese + Jif Natural + Smorz + Mini Reese's Cup + Dark Chocolate Chips

-----

The Workout
Lower and Core

BB Squats
105 x 10
200 x 10
225 x 10
255 x 8
275 x 8

Stiff Leg Deadlifts
125 x 10
215 x 8
215 x 10
265 x 6
275 x 4

Leg Press
390 x 10
390 x 11
390 x 12
390 x 13

Weighted Crunch Machine
130 x 8
135 x 8
140 x 8
130 x 8

Leg Extensions
210 x 10
220 x 8
235 x 8

BB Standing Calf Raises
285 x 10
335 x 10
355 x 10 x 2

Hanging Leg Raises
BW x 20
BW + 25 x 10 x 3

Treadmill
10 minutes run
10 minutes brisk walk

Planks
BW + 10 x 2 @ 60 seconds each
BW + 25 x 2 @ 60 seconds each

My squat numbers might slightly decrease.
Reason being: I'm working on depth.
I put a bench under my butt for the first time today.
You know... to get DEEPAH!!
For the record, the bench is about 2-3 inches below my knees.
And yes, my keester touched the bench for every rep. =D
Am I feeling it now?
Hell yes.

I don't know what happened,
But I tweaked my back at some point during this session.
I woke up this morning (at 4:30am, mind you) and could barely walk.
It was not fun by any means.

Thankfully today is a rest day.
Hopefully it's better by tomorrow.

Finally, my doctor finally got in touch with me.
Apparently my oxygen intake while I sleep is fine,
So I don't have sleep apnea.
There's a shock, doc.
Yes, I am a tad bitter with my physician.
He's a douchebag.

Sorry I couldn't get this update up last night.
I had to do some running around for mom
And before I knew it... it was 10:30 and I had to get some sleep. =P
Some being the key word.

Stay tuned for tonight's update, ladies and germs!
Thank you ALL for the support!

- Ryan -

[dustinh6719]

Also used Kraft's Garlic and Herb Mayo... oh my.
Do recommend.

Good to know, Chipotle mayo has been crack to me.

[Flyin Ryan]

Good to know, Chipotle mayo has been crack to me.

Yeah I have the Chipotle mayo too.
They're both really 'fuggin good.
I think they have a Hot and Spicy mayo too, which I'm sure I'll try before too long.

[Scooter4]

I think they have a Hot and Spicy mayo too, which I'm sure I'll try before too long.

I'm pretty sure that one is full fat. Oh noes.

[Flyin Ryan]

I'm pretty sure that one is full fat. Oh noes.

*crosses off wish list*

...

<_<

[Flyin Ryan]

February 9th, 2010

The Job
6am-2pm
Paninis -- Breakfast Sandwiches -- Consolidator

I opened the store on this lovely day at the Bread Box.
My manager Tara said she's going to let me do it a little more often,
Just because I'm really good at it.

Tara's a cool chick... also going through some rough stuff right now.
Things that make my current issues look pretty damn small.
We talk about 'things' all the time.
It's awesome to have somebody there to just talk to, ya know?
She gets me. She appreciates me.
One of the very few people I can say that about.

And no, we will never be more than just friends and co-workers hahaha.

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-9-111.jpg
Turkey and Black Forest Ham on Tomato Basil + Asparagus

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-9-112.jpg
Cajun Chicken and Cheese on Pita + Cheesy Steak and Potato Soup

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-9-113.jpg
Cottage Cheese + Power PB + Crunchy Nut O's + Butterscotch Chips

Not Pictured: Pretzel M&Ms

-----

The Workout
Rest Day.

My back was killing me all day.
I told another one of my managers that I was extremely close to calling in and going to the hospital.
My back had NEVER hurt that bad.
Thankfully it got much better as the day went on.
By the time I ate my first meal (around 6:30pm),
It was a very dull and weak pain.
Very strange... very strange indeed.

My mental state is getting better by the day.
I'm still bitter, obviously.
This past week has really sucked.
But like all other wounds, time will heal them.
Shiit happens, that's why they make toilet paper.
Am I right?

That being said, I'm done with this update.
I will definitely be updating again tonight.
Stay tuned!

- Ryan -

[Scooter4]

Yikes dude. The back doesn't sound like something to mess around with. Have you thought about making another doctor's appointment for it?

[Flyin Ryan]

Yikes dude. The back doesn't sound like something to mess around with. Have you thought about making another doctor's appointment for it?

I'm going to call the Pain Center and schedule another round of cortisone shots.
That is the only thing that has helped so far.

Honestly, I don't feel like wasting time/money for the doctor to basically tell me what I already know. Ya feel me?

[Scooter4]

I'm going to call the Pain Center and schedule another round of cortisone shots.
That is the only thing that has helped so far.

Honestly, I don't feel like wasting time/money for the doctor to basically tell me what I already know. Ya feel me?

Yeah I gotcha. I didn't exactly mean a doctor in particular, but just an appointment to do whatever, lol.

[DTrulez616]

Its great to hear that youre starting to heal mentally.

How is that Power PB BTW? I saw it at my local Vitamin Shoppe and it caught my interest but the $7.99 made me lose interest. Im willing to pay that much just to try the stuff.

[Flyin Ryan]

Yeah I gotcha. I didn't exactly mean a doctor in particular, but just an appointment to do whatever, lol.

Haha right on dude.


Its great to hear that youre starting to heal mentally.

How is that Power PB BTW? I saw it at my local Vitamin Shoppe and it caught my interest but the $7.99 made me lose interest. Im willing to pay that much just to try the stuff.

Power PB is really good, IMO.
Kinda tastes similar to Naturally More if I had to compare it to another peanut butter.
I buy it from GNC pretty regularly during Gold Card month, so I pay 5-something for it instead of the usual $7.99.

[Flyin Ryan]

February 10th, 2011

The Job
8am-2:30pm
Stock -- Sandwich Maker -- Other Random Shiit

Work wasn't too bad yesterday, not at all.
Surprisingly enough, putting the delivery away wasn't too difficult.
My back is doing better, but it's still bugging the shiit out of me.

Anyhoo, I am enjoying my Friday off.
I will return to the House of Bread just about all day Saturday.
10:30am-7pm

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-10-111.jpg
Chicken + Broccoli + 2% Cheddar + Bull's Eye Carolina BBQ

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-10-112.jpg
'Tuna Salad' on Pita

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-10-113.jpg
Fluffernutter

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-10-114.jpg
Hot Fudge Sundae Pop Tart
Ate them both... the other one didn't make it out in one piece. =[

-----

The Workout
DELTS, Biceps, and Traps

BB Military Press
90 x 12
115 x 10
125 x 10 - PR (reps)
135 x 5
145 x 1.5 (imad)
125 x 6

BB EZ Curls
85 x 12
95 x 10 x 2
105 x 7 - PR

DB Shrugs
95's x 10 x 3
100's x 10

DB Side Raises
25's x 10 x 3
30's x 6

DB Arnold Curls
35's x 8
35's x 10
40's x 8

DB Uprising Rows
40's x 8 x 3

DB Shoulder Press >> DB Front Raises
55's x 10 >> 20's x 8
55's x 9 >> 20's x 8

Treadmill
10 minutes run
10 minutes brisk walk

Despite my ailing lower back, I still managed to lift on this Thursday.
Really, the only thing I can't do is bend down.
So, dead lifts will be out of the question for later today.
Whatever.
It just pisses me off that this problem still isn't solved, even after 5 years.

Yesterday I managed a couple PRs!
Did 10 reps at 125 on military press, which really took a lot out of me early.
I also managed 7 clean reps at 105 on the EZ curls.

Delts were toasted after this session.
They looked huge too, lmao. It was kinda cool.

Well fellas and ladies, I'm off to the gym.
Today is supposed to be back day,
But that isn't quite going to happen.
I'll hit my back a little bit, but probably will stick with other lifts.
Ones that don't put pressure on my back, ya dig?
Then hopefully I can get some much needed rest this weekend
And be physically ready for next week's sessions.

Stay tuned!
It's gonna be a little bumpy...
But got'dammit it's gonna be a fun ride!

- Ryan -

[Flyin Ryan]

February 11th, 2011

The Job
Day Off.

Will be returning tomorrow
10:30am-7pm
Ew.

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-11-111.jpg
Garlic BBQ Cheddar Chicken Wrap
Wow. Amazing. Serious.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-11-112.jpg
Cottage Cheese + Smorz + Power PB
So. Much. Peanut. Butter.

http://28.media.tumblr.com/tumblr_lax9niqNiC1qbdiero1_500.jpg
Panera's "Candy Cookie"
Not my pic.
Split in half with my little sister.
Do recommend eating the whole thing when given the shot.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-11-113.jpg
Oats + Scivation Chocolate + Jif Natural + Dark Chocolate Chips + Reese's Minis
Wow.

Daily Macros
Fats: 108.2g
Carbs: 251g
Protein: 227.5g
Calories: 2888

-----

The Workout
Uhhhhh...

BB Bench
105 x 10
200 x 8 - PR (reps)
200 x 6 x 2
200 x 5.5
165 x 9

Medium Grip Lat Pull
150 x 10 x 2
160 x 10
175 x 7

DB Braced Rows
45's x 10
50's x 10 x 3

Hanging Leg Raises
BW x 20 x 4

Seated V-Bar Rows
108 x 10
117 x 10
126 x 8

Reverse Grip Lat Pull
130 x 10
150 x 10
170 x 8

BB Rows
125 x 10
150 x 10 x 2

Cable Crunches
108 x 15
117 x 10
126 x 10

Treadmill
10 minutes run
10 minutes brisk walk

Planks >> Push Ups
BW + 10 x 2 @ 60 seconds >> BW + 10 x 10 x 2
BW + 25 x 2 @ 60 seconds >> BW + 25 x 10 x 2

So
Predominately back lifts today, with the addition of the bench press.
I was not able to dead lift today... this was no surprise to me, obviously.
I wanted to still do a couple compound lifts
So I chose the bench and the row.

Managed to set a new bench PR!
200 for 8 reps... first time I've ever done that.
Felt great man.
No other PRs to report.

My back wasn't doing too bad during most of my lifts.
Doing BB Rows probably wasn't the best idea I've ever had.
The second set of 150 gave me some discomfort.

For those of you who don't know or are just unaware,
I am going to post a little 'story' of what my back is going through
And where I'm at with it currently.
Expect that by the end of the weekend.

And datsssss about it, brahs and brahettes.

Before I depart,
My words of wisdom for the day:

"Karma. It's just a 4-letter word.
It might take a while... but you'll always get yours.
Always."

Love you guys.
Enjoy your friday night!

- Ryan -

[DTrulez616]

Is there something im missing because karmas a 5 letter word. :confused:

I might have to spend the extra 5 bucks for a jar of PB then since I love Naturally More.

Im glad to see that PRs and great eats are still going down!

[Flyin Ryan]

Is there something im missing because karmas a 5 letter word. :confused:

I might have to spend the extra 5 bucks for a jar of PB then since I love Naturally More.

Im glad to see that PRs and great eats are still going down!

Karma definitely has 5 letters, yes.
But the term "a 4 letter word" definitely helps describe it.
... I dunno. Kinda made sense to me, anyway. =P
Maybe I'm just slow.

Anyhoo, the Power PB is a good investment if you have the cash for it, IMO.
I'm not a religious buyer by any means, but it's pretty cool to have around.

Finally, thanks dude!

[Merial20]

way to keep on truckin' even through all ur back pain. you see to always find ways to look at the positive side, great motivation homie

[Scooter4]

Karma definitely has 5 letters, yes.
But the term "a 4 letter word" definitely helps describe it.
... I dunno. Kinda made sense to me, anyway. =P

I think you're nuts. I don't get it at all.

And congrats on the 205x8!

[franko man]

Hey dude! You're a new follower too.
Whatcha name brah? I try to get acquainted with those who follow along.

Food pictures are coming my guy! Like I said earlier, GETCHA POPCORN READY!
And finally, sounds good. Whatcha havin?



Hey Ryan!

sorry bout the late reply bro, been pretty busy with exams in the past 4 days + a nutrition proposal for my paper was due!

^My usrname, im Frank! my pleasure to be a follower of your log man. And speaking of my cheat meal, damm I did not eat as much as I've expected to... ordered a Sushi Party Tray but failed to finish the whole thing! (had 2 pieces of nigiri left)

btw, good job on your bench PR Ryan! and like you said, I'VE GOT MY POPCORN READY!!
Keep up the good work brah!

[foodpr0n]

Garlic BBQ Cheddar Chicken Wrap
Wow. Amazing. Serious.

Now... how does one go about making this? :D

Damn mate, sorry to hear about that back too. Chill out on squats/DL's/BB rows, basically anything that strains the posterior chain. Like you said, prob wasn't too smart doing BB rows. Hell even crunches could be hurting it a bit atm.

I'd say stay away from standing MP's too, lots of spinal pressure there. Watch for going too deep on leg pressing also

Siiick benching though! Really good stuff.

Just worried about your back. It's prob the #1 thing you need to watch/take care of for longevity.
If you're interested, here are some great articles/reference points for back pain;

Eric Cressey (aka a rehab/prehab master
Lower Back Savers 1 (http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/lower_back_savers)
Lower Back Savers 2 (http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/more_lower_back_savers)
Lower Back Savers 3 (http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/bulletproof_that_back)

Some Mike Robertson stuff
Fix That Weak Link (http://robertsontrainingsystems.com/blog/fix-that-weak-link/)
Hips Don’t Lie (http://robertsontrainingsystems.com/blog/hips-dont-lie/)
Understanding Your Abs, Part II (http://robertsontrainingsystems.com/blog/understanding-your-abs-part-ii/)
Re-Building the reverse hyper (http://robertsontrainingsystems.com/blog/re-building-the-reverse-hyper/)
My Thoughts on the Lumbar Spine and Low Back, Part I (http://robertsontrainingsystems.com/blog/october-14th-2009/)
My Thoughts on the Lumbar Spine and Low Back, Part II (http://robertsontrainingsystems.com/blog/october-21st-2009/)
Back pain knowledge bombs (http://robertsontrainingsystems.com/blog/back-pain-knowledge-bombs/)


Those are some good starting points to read on, then obviously seeing a specialist. WORST thing to do is to do nothing and 'let it pass'.

You're every day posture could also be a major contributor to the back pain so, here's also a great 5 part series on posture!
Neanderthal No More Part I (http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_i)
Neanderthal No More, Part II (http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_ii)
Neanderthal No More III (http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_iii)
Neanderthal No More, Part IV (http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_iv)
Neanderthal No More, Part V (http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_v)


:o wow, sorry for the overload there mate!

[Ryanmckd]

In for this champ, love ur food porn

[Flyin Ryan]

I think you're nuts. I don't get it at all.

And congrats on the 200x8!

Hahaha. Well, I am slightly nuts.
And thanks dude. It was a pretty big hurdle I didn't expect to conquer on that day... but I'll GLADLY take it.


Hey Ryan!

sorry bout the late reply bro, been pretty busy with exams in the past 4 days + a nutrition proposal for my paper was due!

^My usrname, im Frank! my pleasure to be a follower of your log man. And speaking of my cheat meal, damm I did not eat as much as I've expected to... ordered a Sushi Party Tray but failed to finish the whole thing! (had 2 pieces of nigiri left)

btw, good job on your bench PR Ryan! and like you said, I'VE GOT MY POPCORN READY!!
Keep up the good work brah!

No worries, chief.
Thanks for following along, Frank!

In regards to your cheat meal issue: IMO, cheat meals shouldn't be viewed as "OMG I NEED TO EAT TIL I EXPLODE!" Trust me, I used to view them the exact same way... and in all honesty, it did jackshiit for my progress for some time. But, those are just my couple of pennies brah. You're free to do as you wish.

But once again, thanks for following along!


Now... how does one go about making this? :D

+ Tons of links and awesome advice

12 oz shredded chicken
1 oz FF cream cheese
1 serving BBQ sauce of your choice
1 serving Kraft Garlic and Herb mayo
Franks Red Hot + cayenne pepper + garlic powder (to taste)

Mix the chicken, sauces, and spices in a bowl. Nuke it for a minute. Then add the cream cheese and nuke it again, basically to soften the cream cheese up. Mix it thoroughly and viola! You can it eat just like that, which is outstanding... or you could add it to a wrap, some bread, or a pita like I would probably do. Very quick and very easy. Especially if you buy the chicken in a can... literally took me 5 minutes to make and 1 minute to eat. =P

And THANKS A TON for those links and words of wisdom.


In for this champ, love ur food porn

Yessssssir!
Welcome back brah!

[dustinh6719]

12 oz shredded chicken
1 oz FF cream cheese
1 serving BBQ sauce of your choice
1 serving Kraft Garlic and Herb mayo
Franks Red Hot + cayenne pepper + garlic powder (to taste)

Mix the chicken, sauces, and spices in a bowl. Nuke it for a minute. Then add the cream cheese and nuke it again, basically to soften the cream cheese up. Mix it thoroughly and viola! You can it eat just like that, which is outstanding... or you could add it to a wrap, some bread, or a pita like I would probably do. Very quick and very easy. Especially if you buy the chicken in a can... literally took me 5 minutes to make and 1 minute to eat. =P

Bahaha I do the same danm thing! I usually do Franks + Chipotle Mayo + Blue Cheese + Cream Cheese or BBQ + Swiss + Cream Cheese. So good...

[franko man]

haha thanks for your 2 cents brah! I totally agree with you regarding the cheat meal issues though!
That day I was still ~1500 short of my macros, so I knew I had lots of room to play around with and get these sushi in :D But DEFINITELY! cheat meals =/= stuffing my face, just a weekly opportunity for me to enjoy foods I like in larger quantities!

How're you feeling with your diet!? I eat around the same calories as you on a bulk, ~2800 calories, but with 100g more carbs and less protein and fat, ~20g less protein and ~35g less fat!
You think the higher fat, lower carbs diet has its advantage!?

It's really motivating to see something my age, with a busy lifestyle and a job too! to continuously log their progress on this forum :)

All the best bro!

[Anzy]

I'm new around here, but lovin' this thread (my first sub'd thread btw). The food looks awesome! Nice to see how delicious food can look, and still be within a solid macros framework.

Damn you for making me even more hungry while I'm on a cut though.

[Flyin Ryan]

Bahaha I do the same danm thing! I usually do Franks + Chipotle Mayo + Blue Cheese + Cream Cheese or BBQ + Swiss + Cream Cheese. So good...

Why am I not surprised?
But yeah dude... shiit is real. Real. Good.


haha thanks for your 2 cents brah! I totally agree with you regarding the cheat meal issues though!
That day I was still ~1500 short of my macros, so I knew I had lots of room to play around with and get these sushi in :D But DEFINITELY! cheat meals =/= stuffing my face, just a weekly opportunity for me to enjoy foods I like in larger quantities!

How're you feeling with your diet!? I eat around the same calories as you on a bulk, ~2800 calories, but with 100g more carbs and less protein and fat, ~20g less protein and ~35g less fat!
You think the higher fat, lower carbs diet has its advantage!?

It's really motivating to see something my age, with a busy lifestyle and a job too! to continuously log their progress on this forum :)

All the best bro!

I can respect your views on the cheat meal.
Hell, I love me a good mental break from my "diet" here and there.
Just don't take it too far, ya feel me? =]

My higher fat, lower carb diet is tailored for me.
I found out I'm carb sensitive... too many carbs = bloated Ryan.
It's just not too aesthetically pleasing, ya dig?
With higher fats/protein and lower carbs, I can still get my calories in without so much bloat. It's still there sometimes, just not as bad.

Thank you very much.
Your kindness isn't going unnoticed!


I'm new around here, but lovin' this thread (my first sub'd thread btw). The food looks awesome! Nice to see how delicious food can look, and still be within a solid macros framework.

Damn you for making me even more hungry while I'm on a cut though.

Awesome bro! Welcome aboard!
Hope you stay along for the ride. It's gonna be a pretty epic journey.

Will power my friend. Will power.
=D

[determined4000]

My higher fat, lower carb diet is tailored for me.
I found out I'm carb sensitive... too many carbs = bloated Ryan.
It's just not too aesthetically pleasing, ya dig?
With higher fats/protein and lower carbs, I can still get my calories in without so much bloat.

That
And Peanut Butter

[Flyin Ryan]

That
And Peanut Butter

Very much so.

[dustinh6719]

You use Daily Burn on days you count cals? Do you just make a big list of custom foods and just add whatever you eat to your count for that day or what? Is it fairly easy since you vary your foods and don't eat the same thing day in and out? I've tried playing around with some of em and it seems like so much hassle... I've always just used notepad on my laptop and kinda made a spreadsheet out of it. Any tips? lol I know how dumb that sounds haha

[Flyin Ryan]

You use Daily Burn on days you count cals? Do you just make a big list of custom foods and just add whatever you eat to your count for that day or what? Is it fairly easy since you vary your foods and don't eat the same thing day in and out? I've tried playing around with some of em and it seems like so much hassle... I've always just used notepad on my laptop and kinda made a spreadsheet out of it. Any tips? lol I know how dumb that sounds haha

Nah man, not dumb at all.

I do use Dailyburn, yeah.
It's BY FAR the easiest calorie counter I've tried... and I've used Fitday, Livestrong, etc etc.
It probably took me a couple days to get used to it, but now its like I can log a whole meal in a minute or less. Plus, it allows you to add custom foods if you can't find the food with the exact macros as what you're eating.

Plus it does all the math for you too... say I had 13 oz. of chicken breast... I'd just put that I had 3.25 servings (since a serving is 4 oz... 4*3.25=13) and it figures it all out instantly. It's real real cool.

[dustinh6719]

Nah man, not dumb at all.

I do use Dailyburn, yeah.
It's BY FAR the easiest calorie counter I've tried... and I've used Fitday, Livestrong, etc etc.
It probably took me a couple days to get used to it, but now its like I can log a whole meal in a minute or less. Plus, it allows you to add custom foods if you can't find the food with the exact macros as what you're eating.

Plus it does all the math for you too... say I had 13 oz. of chicken breast... I'd just put that I had 3.25 servings (since a serving is 4 oz... 4*3.25=13) and it figures it all out instantly. It's real real cool.

Ah sweet, Dailyburn is one of the only ones I haven't fooled with. Its a pain to add up all the shiit with a calc, but somehow I found it easier than making a big custom list and lookin stuff up on there but I'll have give it a shot. Thanks dude.

[PJMunh]

LOVE when bb.com disregards the fact that i want to sub a thread.

In (again).

[franko man]

I really like your higher fat, lower carb approach man!
As a former fatty myself, I completely hate it when I look bloated from water retention! however, all my friends have asked me if im getting fatter or something recently, msotly due to the effing bloat!
From next week I think im gonna adopt your diet philosophy too brah :) see if I coud look less bloated and get the shredded look back!
had to point out another thing, your peanut butter servings are very generous :D haha

[Flyin Ryan]

Ah sweet, Dailyburn is one of the only ones I haven't fooled with. Its a pain to add up all the shiit with a calc, but somehow I found it easier than making a big custom list and lookin stuff up on there but I'll have give it a shot. Thanks dude.

Yeah man. I used to do the exact same thing.
Dailyburn really was a bit of a life saver.


LOVE when bb.com disregards the fact that i want to sub a thread.

In (again).

You were here in spirit, brah.
Either way, I still love you.
No homo.


I really like your higher fat, lower carb approach man!
As a former fatty myself, I completely hate it when I look bloated from water retention! however, all my friends have asked me if im getting fatter or something recently, msotly due to the effing bloat!
From next week I think im gonna adopt your diet philosophy too brah :) see if I coud look less bloated and get the shredded look back!
had to point out another thing, your peanut butter servings are very generous :D haha

Yeah, it's a pain in the butt.
Not that I care necessarily, but I guess there are more and more studies coming out that are showing that higher fat-higher protein-lower carb diets are still very effective with muscle building.
I read something about it in the Nutrition section, anyway.

Regardless, it works for me! Hope you the same success with it!

[Flyin Ryan]

February 12th, 2011

The Job
10:30am-7pm
Sandwich Maker -- Consolidator

They have me consolidating more often now.
Basically, it's like the "leader" of the whole 'serving food' thing.
I'm not the best at it yet, but they really seem to want me to get good at it.
It's easy when I'm working with other good people,
But if I'm not... yeah... it's rough.

I am off today on this lovely Sunday.
Will return for the 8am-4pm shift tomorrow.

-----

The Workout
Rest Day.

Woke up at 165.2 lbs, which is the heaviest I've been in some time.
I think the last time I was 165 was around June '09
Not bad. Not bad at all.
The mirror test is still one that I continue to pass (in my eyes), so that's reassuring as well.

It's crazy to believe it's been over a week since the break-up.
Even though I haven't exactly been 'having fun',
Time is still flying by.
Wild. So wild.
She is trying to be buddy-buddy with me again.
I haven't spoke to her directly since last Friday night...
But she laughs at the jokes she hears me tell... makes positive comments about things I do. Etc etc.
I'm getting very good at tuning her out when I do have to see her.
Tara (my manager, who sees all this stuff happen) constantly applauds me for being so mature with the whole situation.
I mean, I'm 21 years old. I'm sick of playing these little high school kid games.
Granted I'm not too far removed from high school myself. =P

Let's get serious:
Being with somebody for a few months
then all of a sudden dropping them like a bad habit
OVER A GOT'DAMN TEXT MESSAGE
is pretty high school to me.
Let's not get into her new found relationship with her ex.
How convenient.

Anyway, I can honestly say that I don't love her anymore.
She showed her true colors.
And when it comes down to it, she is not somebody I want in my life.
... If we're still being honest.

It's funny, I pride myself on honesty.
I might be a lot of things...
Sarcastic, arrogant, witty, silly, goofy, immature at times...
But one thing I always will be is honest.
Whether it's good, bad, or indifferent.
And if I'm with somebody... and they can't do the same...
Well, that shiit just ain't gonna fly!
Ya dig?

That being said, I'm going to hang out with my buds Brian and Josh.
It's Call of Duty time.

SHOULD have another update tonight, which will include foodz.
Not promising, but I'm gonna try my damnedest.

Love you guys!

- Ryan -

[ErickStevens]

Disregard females, aquire jackedness.

[shambo99]

yo mate, just started following your thread, read throw last few pages, some good eats in there bro, looking good.

il be following keep up the good work bro.

(screw that girl mate, she doesn't seem worth the effort..)

[ian0789]

O man! Well let me be the one to just remind you the most important rule of the man!

Taken from Urban Dictionary:

"Don't **** where you eat"

This phrase means "do not have romantic relationships with any co-workers." Basically, you don't want to make yourself uncomfortable (by potentially having a romantic relationship get ugly, or "****ting") at the place where you work ("where you eat").

Dude #1: "damn a really hot blonde just started working at my company. i'm gonna ask her out"
Dude #2: "dude, haven't you heard the saying: Don't **** where you eat?"

Edited for Pj: Hit it and run! Dont ever try and have a relationship with a Co/Worker!

O well, I had no clue you worked with her but meh just be the bigger man and ignore the WAHHHAAA Drama BS that is called Female.

[PJMunh]

Taken from Urban Dictionary:

"Don't **** where you eat"

This phrase means "do not have romantic relationships with any co-workers." Basically, you don't want to make yourself uncomfortable (by potentially having a romantic relationship get ugly, or "****ting") at the place where you work ("where you eat").

Dude #1: "damn a really hot blonde just started working at my company. i'm gonna ask her out"
Dude #2: "dude, haven't you heard the saying: Don't **** where you eat?"

Despite the fact that I can't read 95% of Ian's posts due to his inability to type the english language :p ...I 100% agree here. BIGGEST mistake I ever made. Just thinking about it makes me rage.

[Flyin Ryan]

Disregard females, aquire jackedness.

That's it.
I'm gonna take a page out of the "white-trash ghetto-wannabe hood-rat handbook" and say "I'mma do me."


yo mate, just started following your thread, read throw last few pages, some good eats in there bro, looking good.

il be following keep up the good work bro.

(screw that girl mate, she doesn't seem worth the effort..)

Welcome aboard my dude!!
Thanks for comin' along for the ride!
And she's not. No sweat.


O man! Well let me be the one to just remind you the most important rule of the man!

Taken from Urban Dictionary:

"Don't **** where you eat"

This phrase means "do not have romantic relationships with any co-workers." Basically, you don't want to make yourself uncomfortable (by potentially having a romantic relationship get ugly, or "****ting") at the place where you work ("where you eat").

Dude #1: "damn a really hot blonde just started working at my company. i'm gonna ask her out"
Dude #2: "dude, haven't you heard the saying: Don't **** where you eat?"

Edited for Pj: Hit it and run! Dont ever try and have a relationship with a Co/Worker!

O well, I had no clue you worked with her but meh just be the bigger man and ignore the WAHHHAAA Drama BS that is called Female.

I completely understand what you're saying.
Yes, I speak in slang much more often than I'd like to admit. =P

Basically, I told myself I'd never date anybody I worked with.
It just... kinda happened, you know?
She was there... lookin good... fun to be with...and interested.
It's like... I couldn't say "No, I won't try to make this happen."

Shiit happens. We live, and we learn.
The important thing is that we're learning.


Despite the fact that I can't read 95% of Ian's posts due to his inability to type the english language :p ...I 100% agree here. BIGGEST mistake I ever made. Just thinking about it makes me rage.

Live ---> Learn.
You learned from it, am I right?
Well, now it's my turn. =D

[MarkVI]

Only under dire circumstances should you **** where you eat. and I mean dire.....my work is FULL of broken relationships and it's mostly 1 girl and like 4 guys hahaha. oh well, drama is fun to listen to.

[petersc2]

Ditto to everyone else...look at it this way: more time & more money > childish girls :)

[Flyin Ryan]

Only under dire circumstances should you **** where you eat. and I mean dire.....my work is FULL of broken relationships and it's mostly 1 girl and like 4 guys hahaha. oh well, drama is fun to listen to.

Wow. That's pretty fuccked up lmao.
Thankfully I'm the only guy here who's been with this girl.
And now I can understand why... =P


Ditto to everyone else...look at it this way: more time & more money > childish girls :)

Trust me, more time is NOT what I need haha.
The 'more money' thing is legit x1000000 though.
But thanks dude. Much appreciated.

[Flyin Ryan]

February 14th, 2011
Happy Valentines Day
... bitches.

The Job
8am-4pm
Stock -- Dining Room -- Dishwasher

Nothing to complain about today!
Stock was a breeze.
Work was a breeze.
Best I've felt at work in some time, to be honest.

I have a short shift tomorrow
10:30am-2:30pm
Works for me!

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-14-111.jpg
Chicken, Chipotle Cheddar, and Garlic Mayo on Three Cheese Bread

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-14-112.jpg
Sausage and Cheese on Pita

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-14-113.jpg
Cottage Cheese + Count Chocula + Jif Natural Chunky

Not Pictured: Sundried Tomato Basil Wheat Thins + Spinach Artichoke Dip

-----

The Workout
Chest and Tris

BB Bench
105 x 10
200 x 8
200 x 7
210 x 4 x 2
225 x 2
230 x 1
235 x FAIL

Cable Pushdowns
117 x 12
126 x 11
135 x 10
126 x 10
117 x 10

DB Incline Bench
65's x 10 x 2
75's x 5.5 - PR

BB Skullcrushers
Bar x 10
85 x 10 x 2
95 x 8

DB Flies
45's x 10
50's x 8 x 2

Dips
BW + 25 x 10
BW + 45 x 10 - PR
BW + 45 x 8.5
BW x 12

Treadmill
10 minutes run
10 minutes brisk walk

Still can't hit 235 on bench.
Fuuuuuuuu.
It's gotta happen soon.

I was fried after my first two lifts (bench + pushdowns)
That NEVER happens to me.
When it was all said and done, I was beyond toast.
Felt good man.

On a good note, I set a couple new PRs today.
Finally got the 75's up on incline bench.
Never was able to do that before!
Also hit 10 dips with 45 pounds hangin' from my belly,
Which is 2 more than my previous PR.

All in all, very good session today.
I'm getting that 235 next week.
Count on it.

In case anybody's counting...
This marks the 4th year in a row I've been without a Valentine!
Go Ryan!
=P

That being said, I am done for tonight.
I Redbox'd "The Town", which I've heard is one of the best movies that's been released recently.
I watched "Machete" a couple nights ago...
Wow. Way too over the top for me to enjoy.
However, seeing Lindsey Lohan naked was kinda cool

Anyway!
I'm outtie.
You guys have a great night.

- Ryan -

[ian0789]

Pfftt Bah Humbug to Valentine's Day!

Its for the birds >_>

[Flyin Ryan]

Pfftt Bah Humbug to Valentine's Day!

Its for the birds >_>

Agreed.

[Flyin Ryan]

Ryan's Bucket List: 2011
Basically guise,
I am going to make a list of the things I want to accomplish by December 31st, 2011.
Ready?
Here. We. Go.

Lifting Related
Bench 250
Deadlift 400 for reps
Squat 300 for 10+ reps
Military Press 150 for reps
Build and Develop Abdominals
Put myself in a position to COMPETE some time in 2013

Life Related
Finish at least one semester in college
Save at least $1250
Strengthen Friendships
TRULY overcome and demolish previous disordered eating habits
Kick depression-related feelings to the curb... then curb stomp them
Find a girlfriend
Become a better person

I feel I need to do this.
I need something like this in writing (or text, I suppose) so I can focus.
If I have to read it everyday, I will.
I'm going to make this happen.
I'm going to succeed.

Now my question to you guys is this:
Are you going to come along on this journey with me?

2011 is my year.
Let's get it done.

[PJMunh]

[center]ryan's bucket list: 2011
basically guise,
i am going to make a list of the things i want to accomplish by december 31st, 2011.
Ready?
Here. We. Go.

lifting related
bench 250
deadlift 400 for reps
squat 300 for 10+ reps
military press 150 for reps
build and develop abdominals
put myself in a position to compete some time in 2013

exact. fcking. same

[determined4000]

http://sidsavara.com/personal-produc...er-97-combined

[foodpr0n]

Ryan's Bucket List: 2011
Basically guise,
I am going to make a list of the things I want to accomplish by December 31st, 2011.
Ready?
Here. We. Go.

Lifting Related
Military Press 150 for reps MOAR :D
Put myself in a position to COMPETE some time in 2013 :eek: saw whhha! Hell yeah!

Life Related
Save at least $1250 Nice goal, how much do you plan on working with school as well ~roughly hrs/weeK
TRULY overcome and demolish previous disordered eating habits
Kick depression-related feelings to the curb... then curb stomp them BANG! Love this one. Psychological game is huge. Own self happiness and fulfillment > all. Achieve this and everything else will start falling into place.



Now my question to you guys is this:
Are you going to come along on this journey with me?
]I'm down the whole way.... homo? :cool:
'11 - let's get it! Great post dude
2011 is my year.
Let's get it done.

Here comes the b00m!

[DTrulez616]

I will be here, maybe lurking for a week or two but I will try my best to read every update.

If you hit those lifting goals you will become one strong MFer. Also, every life oriented goal you posted I think I can relate to and are similar to goals of mine for this year.

[Flyin Ryan]

February 15th, 2011
"A New Beginning"

The Job
10:30am-3pm
Sandwich Maker -- Line Check

Short day for Ryan!
Not complaining by any means.
I wasn't feeling the whole "Panera" thing today.

If you're curious to know what 'Line Check' is:
We do it every day after our lunch rush.
Basically it's refilling all of our ingredients on the line
So we have them when dinner time rolls around.
I don't do it very often, but I did today.

So yeah, that's that. =P

I'm working tomorrow 6am-2pm
My favorite shift!
Come at me bros.

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-15-111.jpg
"Dagwood" + Chicken Breasts + Broccoli
Sandwich contains turkey, ham, roast beef, salami, bacon, lettuce, onions, jalepenos, cream cheese, swiss cheese, and cheddar cheese.
This is my first ever Dagwood, by the way.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-15-112.jpg
Cottage Cheese + Banana Nut Cheerios + DCD + Jif Natural Chunky + Dark Chocolate Chips

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-15-113.jpg
Peanut Butter Protein Brownie
Met RX

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-15-114.jpg
Edy's Fudge Tracks + Double Fudge Brownie + Cookies N Cream + Reese's Chips + WF Syrup

Daily Macros
Fats: 98.5g
Carbs: 233.1g
Protein: 234.4g
Calories: 2757

On the lower side of calories for the day.
I will probably do this tomorrow as well.
I'll get into why a little later.

-----

The Workout
Lower and Core

BB Squat
105 x 10
215 x 10
225 x 10 x 2
285 x 8 - PR (reps)
300 x 5

Leg Press
390 x 10
390 x 11
390 x 12
390 x 13

BB Standing Calf Raises
285 x 10
335 x 10
355 x 10
365 x 10 - PR

Weighted Crunch Machine
130 x 8 x 2
135 x 8 x 2

Leg Extensions
210 x 10
225 x 9
235 x 9

Leg Curl
150 x 10
155 x 10
165 x 10

Hanging Leg Raises
BW x 20
BW + 25 x 10 x 3

Treadmill
10 minutes run
10 minutes brisk walk

Planks >> Pushups
BW + 10 x 2 @ 60 seconds >> BW + 10 x 10 x 2
BW + 25 x 2 @ 60 seconds >> BW + 25 x 10 x 2

Very very solid leg day today.
I was worried how my back would hold up while I was on my way there.
Thankfully, I am back to normal and I was able to rock out today.

Once again, I had the bench under my keester to ensure my depth on squats.
All reps were clean, except for a couple at 300.
I won't lie, I don't think I went low enough on 2 or 3 of them.
I was still on fire, regardless.

Set a couple PRs today.
Nailed 8 reps at 285 on squats... very respectable.
Also did 10 reps at 365 on BB calf raises.

Walking might have to be optional for tomorrow.
And I'm completely fine with that.

Earlier in the update I mentioned I was gonna keep cals around 2700 for a couple days.
Basically, I almost resorted to my old "comfort eating" habits... which is not a good thing.
Not binging by any means. I've (unfortunately) binged before... and this was no where near a binge.
What I was doing was eating my daily ~3000 calories... then repeatedly picking at different foods after the fact.
These actions were deriving from being sad/unhappy... lazy... and just not caring.
Which, in turn, resulted in a bigger cal surplus than I wanted.
I talked to Elsie about it, actually.
And I vowed to squash these habits.
Starting yesterday, actually.
Feels. Good. Man.

Also:
"The Town" = GREAT movie.
Do recommend if you guys haven't seen it yet.

I'm probably gonna get another one tomorrow.
I'm thinking either "The American" (George Clooney)
or "Red" (Bruce Willis, Morgan Freeman)
We shall see, we shall see.

That does it for me tonight, fellas and fell-ettes.
Have a great night, and I will return tomorrow!

2011 = The Year of the Manlet

- Ryan -

[Flyin Ryan]

exact. fcking. same

Tell 'dem hoes to come at us, bro.


http://sidsavara.com/personal-produc...er-97-combined

I've heard of that cat before.
Definitely will be further checking his site out.
Thanks dude.


Here comes the b00m!

Yesssssssir!
Words can't explain my motivation level right now.
Shiits 'gon get real.


I will be here, maybe lurking for a week or two but I will try my best to read every update.

If you hit those lifting goals you will become one strong MFer. Also, every life oriented goal you posted I think I can relate to and are similar to goals of mine for this year.

Hey man, your support is GREATLY appreciated!
As is every other one of you guys.

I'm just going to try my hardest, brah.
And it's nice to know I have somebody out there who can relate... sometimes I feel like I'm the oddball of the bunch, ya know?
Let's get it, big dog!!

[DTrulez616]

WTF!!?? Damn those Squats are impressive. I had no idea you were capable of that.

[dustinh6719]

What I was doing was eating my daily ~3000 calories... then repeatedly picking at different foods after the fact.
These actions were deriving from being sad/unhappy... lazy... and just not caring.
Which, in turn, resulted in a bigger cal surplus than I wanted.

Also:
"The Town" = GREAT movie.
Do recommend if you guys haven't seen it yet.

I'm probably gonna get another one tomorrow.
I'm thinking either "The American" (George Clooney)
or "Red" (Bruce Willis, Morgan Freeman)
We shall see, we shall see.

That has to be the best sandwhich you've ever posted, and that's saying something!

Also, on the bolded part, I've always done the same thing. I've never looked at it in a bad way though. But then again, I'm trying to be less anal about counting and stuff. I guess for you it's the context of why you're doing it? Out of emotion?

I'll have to check out The Town. I'm dying to see Let Me In. Red was meh at best, not what I expected...

Kinda random, but have you had any trouble outta your scale? The platform came off on mine like a week after I got it and it's basically a balancing act to weigh stuff. :p It also acts crazy and the numbers jump all over the place from time to time.

[Flyin Ryan]

WTF!!?? Damn those Squats are impressive. I had no idea you were capable of that.

Haha, thanks man!
My legs have really started to come alive this past month or so.
Now they just need to improve aesthetically. =P


That has to be the best sandwhich you've ever posted, and that's saying something!

Also, on the bolded part, I've always done the same thing. I've never looked at it in a bad way though. But then again, I'm trying to be less anal about counting and stuff. I guess for you it's the context of why you're doing it? Out of emotion?

I'll have to check out The Town. I'm dying to see Let Me In. Red was meh at best, not what I expected...

Kinda random, but have you had any trouble outta your scale? The platform came off on mine like a week after I got it and it's basically a balancing act to weigh stuff. :p It also acts crazy and the numbers jump all over the place from time to time.

Thanks brah!

Yes. Eating out of emotion is something a person cannot do. Cannot.
Especially somebody like me with a history of eating problems.
It's just not pretty. And I will not let it happen anymore.

Actually I had the same thing happen to mine a few months back.
I tried popping it back on the base, but it was all for naught.
The numbers would jump all over the place, as you said.
I had to suck it up and buy a new one, unfortunately.

[determined4000]

"Dagwood" + Chicken Breasts + Broccoli


inspired by man vs food?

[petersc2]

Earlier in the update I mentioned I was gonna keep cals around 2700 for a couple days.
Basically, I almost resorted to my old "comfort eating" habits... which is not a good thing.
Not binging by any means. I've (unfortunately) binged before... and this was no where near a binge.
What I was doing was eating my daily ~3000 calories... then repeatedly picking at different foods after the fact.
These actions were deriving from being sad/unhappy... lazy... and just not caring.
Which, in turn, resulted in a bigger cal surplus than I wanted.

I know exactly where you are coming from...Just went through a bout of this for a couple days on consecutive weeks, finally told myself that it wasn't worth it...Sometimes emotion gets the best of us, we are human after all, but getting it in check is the biggest step...Like I tell myself every day now: "I have what I need to be happy and healthy, no reason that little extra can't wait til tomorrow!"

[TH611]

[center]February 15th, 2011
Earlier in the update I mentioned I was gonna keep cals around 2700 for a couple days.
Basically, I almost resorted to my old "comfort eating" habits... which is not a good thing.
Not binging by any means. I've (unfortunately) binged before... and this was no where near a binge.
What I was doing was eating my daily ~3000 calories... then repeatedly picking at different foods after the fact.
These actions were deriving from being sad/unhappy... lazy... and just not caring.
Which, in turn, resulted in a bigger cal surplus than I wanted.

I too can relate to this. I haven't been counting as much lately, which makes me feel like I can eat those foods that I often wouldn't fit into my macros because I would rather have "more filling foods". Results haven't been great to say the least. Back on the horse though, feels good and bad at the same time.

Anywho, in on the thread. I'll be following for sure.

[kismail1]

hey man u have been a true insparation to me, iwent through alot of what u went through and in times idoubted myself i wud look here and all your others logs and keep on track. awsome progress man good luck

[bijsanei]

Yoyoyo!

Everything looks awesome in here man! Good stuff...know youve been through some rough patches recently, but that "Goals" post is awesome (not to mention the foodpr0n)! I was actually planning on doing the same thing...just not sure where to start :s

Following everyday brah ;),

-Bijan

[Flyin Ryan]

inspired by man vs food?

Haha nah.
Somebody was talking about it in M.E.N. the other day, and honestly I had no idea what kind of a sandwich constituted the "Dagwood" name.
So, I looked it up... was interested... and BAM!


I know exactly where you are coming from...Just went through a bout of this for a couple days on consecutive weeks, finally told myself that it wasn't worth it...Sometimes emotion gets the best of us, we are human after all, but getting it in check is the biggest step...Like I tell myself every day now: "I have what I need to be happy and healthy, no reason that little extra can't wait til tomorrow!"

You got it, buddy.

Emotions blow. Fortunately for me, I also have a strong willpower.
So if I tell myself I'm done, I really am done.
Count on it.


I too can relate to this. I haven't been counting as much lately, which makes me feel like I can eat those foods that I often wouldn't fit into my macros because I would rather have "more filling foods". Results haven't been great to say the least. Back on the horse though, feels good and bad at the same time.

Anywho, in on the thread. I'll be following for sure.

There is nothing wrong with counting your calories, IMO.
There is something wrong with being completely anal about it.
There is something VERY wrong with allowing it to control your life.
As long as you can find a happy medium with counting cals and living your life, you are absolutely fine.

And thanks man! Your support means a bunch!


hey man u have been a true insparation to me, iwent through alot of what u went through and in times idoubted myself i wud look here and all your others logs and keep on track. awsome progress man good luck

Thanks bro!
That means a lot. Whenever somebody calls me an "inspiration", it puts a smile on my face. No homo. Thank you.


Yoyoyo!

Everything looks awesome in here man! Good stuff...know youve been through some rough patches recently, but that "Goals" post is awesome (not to mention the foodpr0n)! I was actually planning on doing the same thing...just not sure where to start :s

Following everyday brah ;),

-Bijan

Thanks man!
As for where to start: Anywhere.
Start small. Or start big. Just make sure you're starting something.
And better yet, make sure you finish it too.

[addictR3]

Bucket list is spot on. Will def be following and watching it unfold. I too have big goals for 2011. Been down the same road with the females. But luckily there are good ones out there. Just try to hold back on the easy one nighter girls. Ok Ryan your food has been top notch keeping me hungry which is great!

[Flyin Ryan]

February 16th, 2011
I. Won't. Back. Down.

The Job
6am-2:30pm
Paninis -- Breakfast Sandwiches -- Consolidator

Holy busyness.
Today was wild... that's about all I can say.
I have no idea why, but our business was that of a Saturday or Sunday.
I survived though. Barely.
=P

Will be returning tomorrow 8:30am-4pm.
Wooooo.

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-16-111.jpg
Mini Bacon-Wrapped Turkey Fillets
And baby dill pickles. Bah gawd I love them damn things

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-16-112.jpg
Steak + Scrambled Eggs + Onions + Cheese

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-16-113.jpg
Peanut Butter + Cheddar + Bacon on Wheat Bread

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-16-114.jpg
Chocolate Protein Brownie and a Brown Sugar Cinnamon Pop Tart
Met RX again... come at me, soy.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-16-115.jpg
Edy's Fudge Tracks + Jif Natural + Dark Chocochips + WF Syrup

The Job
Fats: 100.8g
Carbs: 218.3g
Protein: 237g
Calories: 2728

Second day in a row I've stuck to my calorie plan.
Feels. Good. Man.

-----

The Workout
Rest Day.

I plan on putting the hurt on my delts, bi's, and traps tomorrow.
'Nuff said.

Motivation = Through the roof.

I have plenty of 'haters' right now.
It's unfortunate, but to be honest...
They're fueling my fire.
I am going to succeed both inside and outside of the gym.
Watch me work.

I decided to go with "The Other Guys" tonight (Will Farrell, Mark Wahlberg)
I'm pretty pumped. I heard a lot of good things about this one.
Plus, I am a Markie Mark fanboy. Can't lie.

Hope you guys have a great night!

Ryan's Words of Advice:

Disregard those who don't matter...
and embrace those who do.

- Ryan -

[Scooter4]

I understand that you are getting more strict on the diet and not munching after you have hit your calories, but why drop the calories? Why not just stay at 3k? Is this your way of undoing-done-damage? lol

[napalmit]

[QUOTE=Flyin Ryan;630523063][center]February 16th, 2011

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-16-114.jpg
Chocolate Protein Brownie and a Brown Sugar Cinnamon Pop Tart
Met RX again... come at me, soy.


oh dear lord, could I get a recipe?

[dustinh6719]

Chocolate Protein Brownie and a Brown Sugar Cinnamon Pop Tart
Met RX again... come at me, soy.


oh dear lord, could I get a recipe?

Lol, that make twice now Ryan? :p

[jbeuhdoe]

A little late to the party but I followed you before and I'll be following you again...keep up the good work bro!

[Flyin Ryan]

I understand that you are getting more strict on the diet and not munching after you have hit your calories, but why drop the calories? Why not just stay at 3k? Is this your way of undoing-done-damage? lol

Yes. I know, I know... it's a "terrible habit" to start. But this is a one time thing. Plus, I'm done with it now... I just wanted a couple 'lower' days to help counteract my dumb ass emotions. <_<

Butttttt, I'm all done with that.
Let's get hyooge.


oh dear lord, could I get a recipe?

They're made by Met RX... usually run about $2 in stores.


Lol, that make twice now Ryan? :p

You got it buddy.
Some people...


A little late to the party but I followed you before and I'll be following you again...keep up the good work bro!

Better late than never my dude!
Thanks a ton for the support!

[Flyin Ryan]

February 17th, 2011

The Job
8:30am-4pm
Stock -- Dining Room -- Dishwasher

Another day, another dollar.
Our District Manager was in the building the entire day.
I didn't care personally, but he was causing everybody to be "walking on eggshells".
My fellow employees were just getting ridickalis.
It was laughable, though.

I am OFF tomorrow!

Will be returning Saturday morning at 6am.
This sucks, and I'll explain why in a minute.

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-17-111.jpg
Turkey, Bacon, and Garlic Cheddar on an Everything Bagel
Sandwich has turkey, bacon, chipotle cheddar cheese, garlic and herb mayo, lettuce, onion, and cream cheese.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-17-112.jpg
Taco

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-17-113.jpg
Cottage Cheese + Power PB + Cap'n Crunch

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-17-114.jpg
Cherry Brownie Premium Ice Cream
Ate half.
Very good for being a store brand. Not bad for $1.

Not Pictured: Honey Roasted Peanuts

Daily Macros
Fats: 107.5g
Carbs: 235.8g
Protein: 227g
Calories: 2818

Day three of the 'No Munch Policy' was a success.
I could get used to this.

-----

The Workout
Delts, Biceps, and Traps

BB Military Press
85 x 10
115 x 10
120 x 10
125 x 9.5
135 x 6
135 x 5.5

BB EZ Curls
95 x 8 x 3
95 x 10

DB Shrugs
95's x 10 x 2
100's x 10 x 2

DB Side Raises >> DB Front Raises
25's x 10 >> 25's x 10
25's x 8 >> 25's x 8

DB Curls
35's x 10
40's x 9
45's x 8

DB Uprising Rows
40's x 8 x 3

DB Shoulder Press
55's x 10 x 2
55's x 9.5

Treadmill
10 minutes run
10 minutes brisk walk

I don't know what made today special...
But DAMN!
I am completely destroyed!

Fatigue started to set in right around my last couple of lifts.
It was slightly frustrating, to be completely honest.
Ah well. I still did my absolute best, and that's all I can ask for.

No PRs to note on this day.

Tomorrow is a big day for me.
My back is feeling up to standards, and I'm going to dead lift.
I'll start with lighter weight, obviously, and see how I hold up with heavier stuff.
If I feel any unusual discomfort, I will definitely stop.
That goes without saying.

I was supposed to head back to the old neighborhood this weekend...
However, I was scheduled 6am-2pm on Saturday.
How shiitty is that?
Ah well. We'll get 'em next time, I suppose.

One final thing before I go:

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/02/17/24302831/profilepic/1S2kQMD75l1ExLrsrXqwyTxompSnnj360.jpeg
We're Getting There.

Hope you all have a great night!

- Ryan -

[DTrulez616]

Damn man, sucks about the work schedule. Bed early on Friday and early Saturday mornings FTL!

Looking lean as hell with some added mass in the update. Shows youre putting in some solid work.

[Flyin Ryan]

Damn man, sucks about the work schedule. Bed early on Friday and early Saturday mornings FTL!

Looking lean as hell with some added mass in the update. Shows youre putting in some solid work.

1. Things happen my dude! It does suck... but hey, everything happens for a reason am I right? Something of note is going to happen to me this Saturday... I just can't figure out if it's good or bad. =P

2. Thanks man!! I'm really trying. I'm more dialed in now than I've ever been, I think. It's definitely a great feeling x1000.

[PrettyReckless]

Subbed to my fav foodpornographer! LOL :p Great progress, Ryan! :)

[Scooter4]

<------ Jealous of your arms.

[Flyin Ryan]

Subbed to my fav foodpornographer! LOL :p Great progress, Ryan! :)

Woooooo!!
Thanks my dear.


<------ Jealous of your arms.

I'm jealous of your quads, straight up.
You sexy bitch.

...
<_<

[LordNikon]

God speed on the deadlifts brother; just listen to your body.

And I'm glad you've embraced the dagwood! I'll get some inspiration in here for sure.

[Flyin Ryan]

Ryan's Weekly Weigh In
Last Week: 165.2 lbs
This Week: 164.2 lbs
Weekly Progress: -1.0 lbs
=======================
Total Progress: + 17.2 lbs

6 days since my last weigh-in, and I lost an entire pound.
Well, the only thing I can do is stay on course for another week and see what happens!
I am definitely resuming the "~3k a Day Initiative" today.

Also, I think I'm going to take Bob's advice and incorporate one cheat meal into my weekly routine.
I need to prove to myself that I can utilize self control.
I still have some little demons that need to be kicked to the curb for good.
... Then curb stomped. Twice.
I dunno when the first one will be exactly, but, prepare for epicness to occur.

Getcha popcorn ready!

For now, I am going to finish this coffee and head to the gym.
Dead lifts are calling my name.

Talk to you guys in a few hours!
As always, thanks for your undying support!

- Ryan -

[Flyin Ryan]

God speed on the deadlifts brother; just listen to your body.

And I'm glad you've embraced the dagwood! I'll get some inspiration in here for sure.

You got it man.
We shall see what happens!

And the Dagwood was so legit.
I'm thinking about doing another one tonight actually.
Once again, we shall see what happens. =D

[foodpr0n]

YOu're taking motivation from your writing to a new level. Seriously, lots of energy surrounding your posts dude! It's awesome to see.

You've seem to have a great track record with weigh in's though. i.e don't get very large spikes here and there.

3kcal ftw!

I know you've said it somewhere before, but what's your typical window of eating? Just a large PWO right? How bout off days? My days are ranging from 4-7hrs atm. Most of the time about 6. How close do you generally eat before hitting the sack?

lol/21 q's

[Flyin Ryan]

YOu're taking motivation from your writing to a new level. Seriously, lots of energy surrounding your posts dude! It's awesome to see.

You've seem to have a great track record with weigh in's though. i.e don't get very large spikes here and there.

3kcal ftw!

I know you've said it somewhere before, but what's your typical window of eating? Just a large PWO right? How bout off days? My days are ranging from 4-7hrs atm. Most of the time about 6. How close do you generally eat before hitting the sack?

lol/21 q's

Thanks man!
As I've eluded to before, I am more motivated than I've ever been in my entire life.
Believe it or not, I do have some haters out there.
And I need to shut them up. Hard.

I remember one time I jumped like 3+ pounds between weigh ins, but typically yes I am pretty consistent. Thank God.

Typical eating window!
On W/O days: Usually about ~7pm (when I get home from the gym) until the time I go to sleep Which varies, depending on the day.
On non-W/O days: Whenever I start to feel hungry, basically. It's usually not til around much later in the day... 6-7pm or maybe even later.

Finally, I eat right before bed just about every night.
I love having a full stomach before bed time. =D hahaha

[dustinh6719]

I know you're a big cream cheese fan so if you haven't picked this stuff up yet, do so. It's great.

http://i816.photobucket.com/albums/zz89/dustinh6719/pd-l-santafe.jpg

[The Solution]

Also, I think I'm going to take Bob's advice and incorporate one cheat meal into my weekly routine.
I need to prove to myself that I can utilize self control.
I still have some little demons that need to be kicked to the curb for good.
... Then curb stomped. Twice.
I dunno when the first one will be exactly, but, prepare for epicness to occur.


There is only one way to overcome past fears, take them head on, overcome that obstacle and move on.

Teach yourself self control and practice what you preach Ryan. To overcome the demon's you have to embrace them. Approach a cheat meal, eat till satisfied and move on. The world still turns and the food will always be there.

Wise move.

[Flyin Ryan]

February 18th, 2011
Come At Me, Bro

The Job
Day Off.

Will be returning bright and early tomorrow
6am-2pm
As I've said before, my favorite shift.

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-18-111.jpg
Ham and Pepperjack on a Jalepeno Cheddar Bagel

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-18-112.jpg
Cottage Cheese + Jif Natural + Count Chocula + Reese's Chips

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-18-113.jpg
Low Fat Eggos w/ Jif Natural, White Chocolate Wonderful, and Dark Chocolate Chips

Not Pictured: Steak and Turkey Chipotle Sandwich on Whole Grain, Sauteed Green Peppers and Onions, and Green Beans
Got'damn picture file was corrupted on my camera. So pissed. It looked and tasted incredible.

Daily Macros
Fats: 111.2g
Carbs: 251g
Protein: 237.3g
Calories: 2954

-----

The Workout
Back + Bench and Core

BB Dead Lift
125 x 10
215 x 10 x 3
275 x 5

BB Bench
105 x 10
195 x 9 - PR (reps)
195 x 8
195 x 7 x 2

BB Rows
125 x 10
155 x 10
175 x 8
180 x 8 - PR (reps)

Weighted Crunch Machine
130 x 8
135 x 8 x 2
140 x 8

V-Bar Lat Pull
150 x 10
165 x 9
180 x 6.5 - PR (reps)

DB Braced Rows
45's x 10
50's x 8 x 2

Wide Grip Lat Pull
130 x 10 x 2
130 x 9

Chin Ups
BW x 7 x 3

Hanging Leg Raises
BW x 20
BW + 25 x 10 x 3

Treadmill
10 minutes run
10 minutes brisk walk

Planks >> Push Ups
BW + 10 x 2 @ 60 seconds >> BW + 10 x 10 x 2
BW + 25 x 2 @ 60 seconds >> BW + 25 x 10 x 2

I can't lie.
I felt like such a tank after this workout.
I was vascular x9000 and it was awesome.

I'm going to start benching twice a week now.
If you recall, I did it last week as well.
Monday + Friday will be benching days.
If I start to feel overworked, I will definitely cut it back down.
However, I don't think that is going to happen.

My reason for doing this:
I want a chest, dammit.

I ended up watching "The Other Guys" last night.
Lmao, that movie was so good.
If you're into comedies, I definitely suggest it.

I got "The Expendables" (Jason Statham) next up on the list.
I heard its pretty ridiculous as far as an actual plot goes.
But with a cast containing Stallone, Statham, Willis, Rourke, Austin...
Come on now. It's gonna be bad ass.

That does it for me tonight.
Ya boy's gotta get some sleep!
Work comes early tomorrow!

If you can't find something to live for...
You best find something to die for."
- Afeni Shakur

- Ryan -

[foodpr0n]

W/bench - you won't get burnt out IF you don't go to failure AND don't do both sessions heavy.

One session or your chest day make it heavy work not going to failure.

On this session just done, make it lighter 12-15rep range work avoiding grinder reps.

Also, make sure you're actually Benching with your pecs (http://www.bodyrecomposition.com/training/benching-with-the-pecs.html)

How'd the back feel with DL'ing today?

[Flyin Ryan]

How'd the back feel with DL'ing today?

Solid. Not 100%, which is why I didn't go too heavy... but it was solid.
Barring any misfortunes, I should be all set to jet by this time next week.

In regards to benching: Yeah, I pretty much figured that already.
I'll go heavy on my actual chest day. Then the other day will be a bit lighter. Kinda like how today was, ya know?
Maybe I'll even take a couple pounds off next week.
We'll see how I feel on Monday and I'll be the judge.

[Flyin Ryan]

Also:

To whomever rated this thread an emaculate 5-stars...

Thank you.

[addictR3]

Damn nice eats! But you dogged me on my last comment. :( haha

[Flyin Ryan]

Bucket list is spot on. Will def be following and watching it unfold. I too have big goals for 2011. Been down the same road with the females. But luckily there are good ones out there. Just try to hold back on the easy one nighter girls. Ok Ryan your food has been top notch keeping me hungry which is great!


Damn nice eats! But you dogged me on my last comment. :( haha

Yikes!!
Sorry dude, I must have skipped right over this.

Good ones out there, huh? We'll see. =P
One nighter girls = Not for me. Plain and simple.
Finally, thanks man! I'm always looking for new stuff to try though... suggestions are ALWAYS appreciated! (this goes for anybody)

[addictR3]

Yikes!!
Sorry dude, I must have skipped right over this.

Good ones out there, huh? We'll see. =P
One nighter girls = Not for me. Plain and simple.
Finally, thanks man! I'm always looking for new stuff to try though... suggestions are ALWAYS appreciated! (this goes for anybody)

All good my man!

[ian0789]

The Expendables was..... Amazing in the action department thats for sure. Crazy **** blowing up left and right, body parts flying! But yeah for the plot hahahhaa no so good.... still really cool movie to watch just once.

[franko man]

what's up ryan!
hope you'll now get to enjoy your weekly cheats brah! This weekly cheat meal has definitely benefited me alot in the past 3 months since I started incorporating them!
Before that I was too obsessive about this hitting target macros EVERYDAY concept.. which definitely wasn't mentally healthy for me, as i think about what foods to eat all day.

you'll regain that 1 pound ;) keep doing whata doing man! if ~3k isn't enough, i dont see a problem bumping it up to 3200 calories a day!

Looking sharp with short hair there hahah no homo alrightt

[PrettyReckless]

gj on the PRs, Ryan! (You got another here! LOL, jk)

The eaaaats! Seriously, you've got to compile like a ryan's recipes or something like that. My meals look freakin' boring compared to yours! :)

[Flyin Ryan]

All good my man!

thumbsup.jpg


The Expendables was..... Amazing in the action department thats for sure. Crazy **** blowing up left and right, body parts flying! But yeah for the plot hahahhaa no so good.... still really cool movie to watch just once.

Lmao I'm pretty stoked to watch it tonight.
Not gonna lie.


what's up ryan!
hope you'll now get to enjoy your weekly cheats brah! This weekly cheat meal has definitely benefited me alot in the past 3 months since I started incorporating them!
Before that I was too obsessive about this hitting target macros EVERYDAY concept.. which definitely wasn't mentally healthy for me, as i think about what foods to eat all day.

you'll regain that 1 pound ;) keep doing whata doing man! if ~3k isn't enough, i dont see a problem bumping it up to 3200 calories a day!

Looking sharp with short hair there hahah no homo alrightt

Haha thanks man.
I used to do the weekly cheat thing, but then it kind of developed into an "eat way too much" day and it wasn't cool. Never really had an effect on my body composition or weight, but it tore me apart mentally.

And thanks again.
Short hair, don't care.


gj on the PRs, Ryan! (You got another here! LOL, jk)

The eaaaats! Seriously, you've got to compile like a ryan's recipes or something like that. My meals look freakin' boring compared to yours! :)

THANKS MY DEAR!
Another PR? I don't get it. 'Splain yourself.

I thought about opening up my own burger joint, since I get wicked with my BBQ in the summer months. Usually they're Bagel Burgers.

mmmm... bagel burgers...
/homersimpson

[PrettyReckless]

PrettyReckless = PR.. get it. :p Hahaha! Oh nah, your talent would be wasted on just opening a burger joint. Open a restaurant that serves burgers and whatever the heck you can cook up! :p

[Flyin Ryan]

PrettyReckless = PR.. get it. :p Hahaha! Oh nah, your talent would be wasted on just opening a burger joint. Open a restaurant that serves burgers and whatever the heck you can cook up! :p

That one went waaaaayyyy over my head. I apologize!
Then again, I'm running on ~3 hours sleep and I worked way too long today. <_<

[PrettyReckless]

That one went waaaaayyyy over my head. I apologize!
Then again, I'm running on ~3 hours sleep and I worked way too long today. <_<

Haha no worries. You better get some sleep, you're gonna need the decent shut-eye for the next workout ;)

[Flyin Ryan]

Haha no worries. You better get some sleep, you're gonna need the decent shut-eye for the next workout ;)

Something like that!
Thankfully I'm completely off from work and lifting tomorrow, so I'm not too concerned.
Today was just a pain in the ass though.
And I wasn't even supposed to be there (I took this weekend off a couple weeks ago because I was supposed to have a weekend getaway back to my old neighborhood).
So much for that. =P

[TravisT]

Been trollin' this thread for a couple of days. Sub'd to keep up with your progress and to see some food pics.

Just had my tonsils ripped out - all the food p0rn is killing me right now!

Good luck and keep up the good work!

Travis

[Flyin Ryan]

Been trollin' this thread for a couple of days. Sub'd to keep up with your progress and to see some food pics.

Just had my tonsils ripped out - all the food p0rn is killing me right now!

Good luck and keep up the good work!

Travis

Nice man! Thanks a bunch!

I never had my tonsils taken out, but I went through the whole wisdom teeth thing. Not fun... not fun at all. However, ice cream is your friend. =D

[Flyin Ryan]

I MISS YOU GUYS

Sorry for the lack of updatage throughout the weekend.
Honestly, I didn't feel like doing much updating because of a shiittacular day at work on Saturday and some more negative shiit thrown my way on Sunday.

HOWEVAH, I is back!!!
And ready to drop the world on it's head.
So if you'll excuse me, I'm going to go bench 235.

=D

[muffinman1996]

excusseddddddd ^ ;)

[spartan09]

Really enjoying your log so far. All of your eats look so delish! Good luck on your mission :D

[addictR3]

Good luck with the bench, hows the back travelling :)

[Flyin Ryan]

excusseddddddd ^ ;)

I appreciate people like you, sir.


Really enjoying your log so far. All of your eats look so delish! Good luck on your mission :D

Thanks bro!
We'll see what happened in a few hours once I post up tonight's update!


Good luck with the bench, hows the back travelling :)

Thanks my guy.
The back is doing pretty good, honestly. I think taking it easy last week was the absolute right thing to do, and I'm ready to tear some shiit up this coming week.

[PrettyReckless]

We miss you too! :p where are the meals?! Haha.

[brendbro]

pm'd you. Chicken was epically good!! no wonder you have it so often.

Cheers mate :D

[MCB_16]

long time lurker. Sick log/eats doggy

[Flyin Ryan]

We miss you too! :p where are the meals?! Haha.

Ooooowie!
They're coming. Tonight. Promise.
... I kinda fell asleep mid-update last night. =P


pm'd you. Chicken was epically good!! no wonder you have it so often.

Cheers mate :D

Yessssssir!
Glad you enjoyed, my man!


long time lurker. Sick log/eats doggy

Thanks broski! Means a ton!
Stay tuned for tonight's mega update... =P

[Flyin Ryan]

Without further ado...
I. Is. Returned.

The Job
Monday
8am-4pm
Stock -- Dining Room -- Dishwasher

Tuesday
8:30am-3pm
Line Check -- Consolidator

The past couple days at work have been MUCH better than Saturday.
It's kind of hard to explain since you guys don't know these people I got stuck working with
Let's just say I was playing with a lot of undrafted free agents.
And none of them are like James Harrison.
Basically, they all suck. Especially during the busiest time of our work week.

Moving on!!

I'll be opening tomorrow,
6am-2pm

-----

The Workouts

Monday
Chest and Tris

BB Bench
105 x 10
200 x 8 x 2
205 x 6.5
215 x 4
225 x 2
195 x 7

Cable Pushdowns
108 x 12
117 x 12 x 2
126 x 10
135 x 10

DB Incline Bench
65's x 10
70's x 9
75's x 8 - PR (reps)

BB Skullcrushers
Bar x 10
85 x 10
95 x 8 x 2

DB Flies >> DB Flat Bench
45's x 8 >> 45's x 8
45's x 8 >> 45's x 8

Dips
BW x 12 x 2
BW x 14
BW x 16

Treadmill
10 minutes run
10 minutes brisk walk

I never ended up going for 235.
Essentially, I tired myself out with the previous sets.
My bad.
I'll get it next week. Without a question.

I did manage a PR on this shiitty Monday.
75's on db incline for 8 reps, which is a few higher than my previous best.
That was pretty sick.

I wanted to do weighted dips, but I forgot my belt.
Doh!

-----

Tuesday
Lower and Core

BB Squats
105 x 10
200 x 10
225 x 10
250 x 10
275 x 9
300 x 6 - PR

Leg Press
310 x 5
390 x 11
390 x 12
390 x 13
390 x 14

Seated Calf Raises
200 x 12
225 x 10
235 x 10
250 x 10 - PR

Cable Crunches
108 x 15
117 x 15
126 x 10
135 x 10 - PR

Leg Extension
205 x 10
225 x 10
240 x 8

Leg Curl
160 x 10
165 x 10 x 2

Decline Sit Ups
BW + 25 x 10 >> BW x 10
BW + 25 x 10 >> BW x 10

Treadmill
10 minutes run
10 minutes brisk walk
1 minute sprint

Planks >> Push Ups
BW + 10 x 2 @ 60 seconds >> BW + 10 x 10 x 2
BW + 25 x 2 @ 60 seconds >> BW + 25 x 10 x 2

Today's leg session was outstanding.
I was a bit nervous because my lower half was pretty achy today...
Boy, I was wrong.

Ended up hitting a few different PRs today!
300 x 6 on squats and 250 x 10 on seated calf raises most notably.
Throw in another on cable crunches, which are pretty effective IMO.

I do recommend decline sit ups as well.
Awesome burn during these bad boys.

I haven't sprinted in a couple weeks, so I threw one in today.
Felt good. Love getting the heart rate up like that!

Alright, now that's out of the way...
THE FOOD.

...
...

... will be posted in a couple hours after I eat today's meals.
=P

Stay tuned, ladies and germs!!

- Ryan -

[Flyin Ryan]

As promised!!!!

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-19-111.jpg
Chipotle Chicken Wrap

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-20-111.jpg
Chicken + Rice + Broccoli + Cheese

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-22-111.jpg
Roast Beef and Gouda on Whole Grain

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-21-112.jpg
Jalepeno Cheddar Bagel + Jif Natural
Interesting combo. Would eat again.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-22-112.jpg
Sausage + Egg + Smoked Cheddar on White Bread
brb, getting fat due to white bread at night

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-22-113.jpg
Ham and Cheese on a Baguette

-----

Daily Macros
Tuesday
Fats: 102.3g
Carbs: 258.7g
Protein: 226.8g
Calories: 2863

[PJMunh]

so...many...carbs...
so...jealous...

'grats on the PRs though, too many to mention any in particular!

PS I will not lose this poke war.

[Flyin Ryan]

so...many...carbs...
so...jealous...

'grats on the PRs though, too many to mention any in particular!

PS I will not lose this poke war.

Its funny because I could be eating like ~100g more per day too... I just like having a higher fat intake in hopes it will help my T-levels rise.

Thanks brah.

And lmao. I think it's my turn.

[foodpr0n]

Daily Macros
Carbs: 258.7g



so...many...carbs...
so...jealous...
.

Nt sr if srs :cool:

Look forward to next weeks bench destruction Ryan! :D
so awesome to hear the back held up...and DAMN @ the squatting. Niiiiiiiice.

Food, as per, sensational. 'Nuff said.

[PJMunh]

Its funny because I could be eating like ~100g more per day too... I just like having a higher fat intake in hopes it will help my T-levels rise.

Thanks brah.

And lmao. I think it's my turn.
I hear you bro, with my maintenance as low as it is, the only way I can effectively cut AND stay happy/keep respectable T levels is to border ketogenic macros. It's going to be a long couple of months :sigh: Just have to keep in mind I've put on a decent amount of size the past 8 months so I'm going to look a hell of a lot better this time around. Then we get to bulk again :D

The only thing keeping me sane is the calories i burn at lacrosse practice, RecSports on campus, and a solid amount of MISS. Oh and beer refeeds on weekends :thumbsup:


Nt sr if srs :cool:

Dead srs.

Macros (keep in mind these were extremely boring days)

2/21
1697 179/63/81

2/22
2,039 215/36.5/115

I really shouldn't complain though. I'm very carb sensitive and thus far (I known it's obviously early) I feel absolutely FANTASTIC. I will say though that after assessing weight after 2 weeks carbs will be the first macro to get a nice bump!

[dustinh6719]

Its funny because I could be eating like ~100g more per day too... I just like having a higher fat intake in hopes it will help my T-levels rise.


Jealous of them fat macros. :p Ah, I tried a higher fat intake like your's, around 100g, for a few months but I just have more energy and motivation in the gym with higher carbs and ~70g of fat. I do miss all the peanut butter and BnJ's though. :p


Macros (keep in mind these were extremely boring days)

2/21
1697 179/63/81

2/22
2,039 215/36.5/115

I really shouldn't complain though. I'm very carb sensitive and thus far (I known it's obviously early) I feel absolutely FANTASTIC. I will say though that after assessing weight after 2 weeks carbs will be the first macro to get a nice bump!

Wow... I feel for ya.

[petersc2]

Well, I was disappointed not to get my fill last night...But this definitely made up for the suspense.


[center][size=5]Roast Beef and Gouda on Whole Grain

And these are definite win! I have eaten like 10 roast beef sandwiches these past two weeks, with just cheese and mustard on them, and I still can't get enough. Had two of them today in fact!

Lifts are looking strong too man, keep it up :)

[Flyin Ryan]

Nt sr if srs :cool:

Look forward to next weeks bench destruction Ryan! :D
so awesome to hear the back held up...and DAMN @ the squatting. Niiiiiiiice.

Food, as per, sensational. 'Nuff said.

Thank you, kind sir!


I hear you bro, with my maintenance as low as it is, the only way I can effectively cut AND stay happy/keep respectable T levels is to border ketogenic macros. It's going to be a long couple of months :sigh: Just have to keep in mind I've put on a decent amount of size the past 8 months so I'm going to look a hell of a lot better this time around. Then we get to bulk again :D

See, I think I'm nervous to lower my fat intake.
Just because of everything i've been through the past year regarding my health and stuff... I wouldn't want to jeopardize the decent-good health I currently have. Who knows though. Maybe I'll have higher carb days once or twice a week from now on. I've been thinking about it and maybe I'll give it a go.


Jealous of them fat macros. :p Ah, I tried a higher fat intake like your's, around 100g, for a few months but I just have more energy and motivation in the gym with higher carbs and ~70g of fat. I do miss all the peanut butter and BnJ's though. :p

Wow... I feel for ya.

Haha yes. Fat is good.
I do good with higher fat // lower carb if I do say so myself. But, like I mentioned above, I think I'm going to do a couple higher carb days a week. Just to see if I do feel any different in the gym.

And yes. PJ, holy shiit. I'm sorry.

[Flyin Ryan]

Well, I was disappointed not to get my fill last night...But this definitely made up for the suspense.

And these are definite win! I have eaten like 10 roast beef sandwiches these past two weeks, with just cheese and mustard on them, and I still can't get enough. Had two of them today in fact!

Lifts are looking strong too man, keep it up :)

Haha sorry about that, brah!
I had about half of the update typed up... and I zonked out in the middle of updating.
I woke up a couple hours later and was like "Uhhhhhhhhhhhh fucck it. I need sleep."
=P

Roast beef is so legit, man.
I never was big on it until I started working at Panera, but mah gawd I have nearly fallen in love.

[PJMunh]

Wow... I feel for ya.



See, I think I'm nervous to lower my fat intake.
Just because of everything i've been through the past year regarding my health and stuff... I wouldn't want to jeopardize the decent-good health I currently have. Who knows though. Maybe I'll have higher carb days once or twice a week from now on. I've been thinking about it and maybe I'll give it a go.

And yes. PJ, holy shiit. I'm sorry.

S'all good brahs! I'm so busy with school lately that this has been easy so far (I've been experimenting with <100g for about 2 weeks now and just dialed it down yesterday)

and 100% agree on the fat and hormone levels. Been there, done that, don't ever plan on going back.

Edit: In the meantime, don't mind me as i live vicariously through your carbs intake :p

[determined4000]

Thank you, kind sir!



See, I think I'm nervous to lower my fat intake.
Just because of everything i've been through the past year regarding my health and stuff... I wouldn't want to jeopardize the decent-good health I currently have. Who knows though. Maybe I'll have higher carb days once or twice a week from now on. I've been thinking about it and maybe I'll give it a go.

U know I eat a higher fat diet as well, although not as high as b4.
I had the same T-level fears. However, it is sorta like protein in that increasing beyond a certain point does not improve Tlevels any further.
Reducing to say 85g fat would provide the same result as your current diet.
Having said that, you still may end up preferring higher fat intakes for other reasons.

[PrettyReckless]

brb crying in a corner because I can't eat as much as you can

[ian0789]

Its funny because I could be eating like ~100g more per day too... I just like having a higher fat intake in hopes it will help my T-levels rise.

Thanks brah.

And lmao. I think it's my turn.

Then you should also stay away from dat soy as well ;) Mr Protein Brownie!

[Flyin Ryan]

In the meantime, don't mind me as i live vicariously through your carbs intake :p

Haha I'll do you well, brah.
Kinda no homo-ish.


U know I eat a higher fat diet as well, although not as high as b4.
I had the same T-level fears. However, it is sorta like protein in that increasing beyond a certain point does not improve Tlevels any further.
Reducing to say 85g fat would provide the same result as your current diet.
Having said that, you still may end up preferring higher fat intakes for other reasons.

I thought this as well.
I suppose I will fool around with my macros to see what does work best for me.
It's funny... I woke up bloated as all get up this morning, and I do not know why.
Kinda feels bad man.


brb crying in a corner because I can't eat as much as you can

Why cry in the corner when you could cry on my shoulder?
/whiteknight


Then you should also stay away from dat soy as well ;) Mr Protein Brownie!

Shuddup you.
...

haha I'm just messin' brah.
Those brownies are so good though!

[PrettyReckless]

Why cry in the corner when you could cry on my shoulder?
/whiteknight


LOL! Hahahaha! Nice one!

[Flyin Ryan]

LOL! Hahahaha! Nice one!

..... no but srsly...

[PJMunh]

Why cry in the corner when you could cry on my shoulder? (no eugene)


fixed.

[Flyin Ryan]

fixed.

Lmao.

brb, uploading shirtless pic to facebook (no ryan)

That had me laughing so fuccking hard haha.

[shotgunshorty28]

As promised!!!!

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-19-111.jpg
Chipotle Chicken Wrap

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-20-111.jpg
Chicken + Rice + Broccoli + Cheese

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-22-111.jpg
Roast Beef and Gouda on Whole Grain

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-21-112.jpg
Jalepeno Cheddar Bagel + Jif Natural
Interesting combo. Would eat again.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-22-112.jpg
Sausage + Egg + Smoked Cheddar on White Bread
brb, getting fat due to white bread at night

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-22-113.jpg
Ham and Cheese on a Baguette

-----

Daily Macros
Tuesday
Fats: 102.3g
Carbs: 258.7g
Protein: 226.8g
Calories: 2863

Damn man, you're killing me with this. Consider me inspired. :-)

[PJMunh]

Lmao.

brb, uploading shirtless pic to facebook (no ryan)

That had me laughing so fuccking hard haha.
you would phaggot (no zilla).

but yeah, agreed haha.

[determined4000]

One of my local stores now carries cheddar slices-->bought 3 packs of 16!
Nom nom nom

[TheHeirApparent]

your food looks fkn danky. but how does that jalepeno cheedar and pb taste? weird combo

[Flyin Ryan]

Damn man, you're killing me with this. Consider me inspired. :-)

Thank you sir!
Next time, try and remove the images from the quote.
Even though I know a lot of you guys like the food I post... no need seeing it twice. =]


you would phaggot (no zilla).

but yeah, agreed haha.

lmao. Rod is the man.


One of my local stores now carries cheddar slices-->bought 3 packs of 16!
Nom nom nom

Ooh very nice.


your food looks fkn danky. but how does that jalepeno cheedar and pb taste? weird combo

I'm hoping that 'fuccking danky' is a good thing! haha. If so, thanks man.
Yeah it was strange but I enjoyed it. Just goes to show peanut butter can taste good with anything.

[Flyin Ryan]

February 25th, 2011

The Job
8am-4pm
Stock -- Dining Room -- Dishwasher -- Random Cleaning Shiit

Eh.
Work is work. =P

We have this little competition going on to see who does the most "cleaning duties" this month.
Currently I'm in the lead, which is pretty cool.
They give out a little gift/award for the winner...
I know last time it was $30 and a bunch of lottery tickets haha.
So, that'd be sweet. =P

Anyway, I was supposed to be off Friday (today)
But my buddy was sick and I covered part of his shift for him.
I'll get into that a little more when I do today's update.

-----

The Workout
Delts, Biceps, and Traps

BB Military Press
85 x 10
115 x 10
125 x 10 x 2
135 x 8 - PR (reps)
140 x 5.5

DB Shrugs
100's x 10 x 4

BB EZ Curl
90 x 10 x 2
105 x 8 - PR (reps)
105 x 7

DB Side Raises
25's x 10 x 2
30's x 7

BB Shrugs
215 x 10
225 x 10 x 2

DB Hammer Curls
40's x 10 x 2
45's x 8
50's x 8 - PR

DB Shoulder Press
55's x 10
60's x 8
65's x 6 >> 30's x 10

Treadmill
10 minutes run
10 minutes brisk walk

Very solid!
After my last set, I felt like my arms were going to explode off my torso.
The pump was outrageous!
Felt so good man.

Ended up nailing a couple PRs on this thursday.
135 for 8 reps on MP, 105 for 8 on EZ curls, and 50's for 8 on hammer curls.
Maybe I'll have teh biceptz by this time next year.

I also weighed in this morning.
162.6 lbs was the verdict.
This is an increase of 0.4 lbs from last Friday.
Right on par, and I love it.

I apologize for no FOOD pics.
I have them though... you'll just have to wait til tonight. =D

Sorry I've been slacking so much on the updates.
I have been incredibly exhausted the past couple days.
Physically and mentally. Sucks.

HOWEVAH.
I'm still alive, and I'm still kicking.
And my motivation for success is still through the roof.
LET'S GET IT!

- Ryan -

[ian0789]

Some savage PR's duder!

[Scooter4]

Some savage PR's duder!

New avi threw me for a fuking loop dude. Looking a lot better!

Would be interested on a PM update on where kcals are at now. :D

[ian0789]

New avi threw me for a fuking loop dude. Looking a lot better!

Would be interested on a PM update on where kcals are at now. :D

Hahah Dude I am not even joking but looking at those pics I am shocked my self. I think my Back is coming long really solid and Front is started to work its way around. My legs really need some more mass but they are started to get some nice cuts and tear drops.

Looking back at a 130ish me vs now I think it looks like I ate that skinny PoS...

Will have to hit you with a PM update for sure in a bit, things are kind of up and down for me till I can get some of these hormonal lvls in order (High E is a BITCH!) but I am still trucking along! Getting sucked into watching more anime >_>

/End Hijack!

[Flyin Ryan]

February 25th, 2011

The Job
10am-1pm
Consolidator

As I mentioned in my last post,
I went in today for a few hours to cover the ass-end of my buddy's shift.
He has bronchitis. Terrific!
If I get sick, I'm going to hurt people.
<_<

Anyway, it was an easy day.

I go in tomorrow from 6am-2pm.
I'm expecting hell, since last Saturday was all that and then some.
Ah well.
Gotta do whatcha gotta do, am I right?

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-25-111.jpg
Sierra Turkey w/ Double Meat

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-25-112.jpg
Beef and Four Cheese Burrito
Cheddar, Mozzerella, Cream Cheese, and Bacon-Cheddar Cheese

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-25-113.jpg
Haagen Dazs' Caramel Apple Pie
Ate it all. Whoops.

-----

The Workout
Rest Day.

Since I only work until 2pm tomorrow, I'll be able to lift.
Plus, I'm off Sunday so that will give me a better chance to recover
Rather than being incredibly sore all day at work.

The other reason why I didn't lift today is because I went to the mall with my friend Caitlin.
Not the ex... oh God no.
This is a different Caitlin haha. Just a friend.
I promised her I'd go with her today, so we did that.
It was a good time for sure.
Minus the fact that I'm down about 200 bucks.
<_<

Anyway, that's it for me.
I got an early day in store for me tomorrow, so I'm hitting the sack early.
Night you guys.
Enjoy your weekend!

- Ryan -

[Flyin Ryan]

MOAR FOODZ

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-23-111.jpg
Chili + Sundried Tomato Wheat Thins + Cream Cheese + 2% Cheddar
Chili never looks aesthetic, but damn it always delivers.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-24-111.jpg
Turkey, Roast Beef, and Gouda on Whole Grain; Tomato Soup w/ Chicken and Cheese

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-24-112.jpg
"Meatball Sub" on Toasted Pita
Turkey meatballs, pizza sauce and mozzarella cheese. Outstanding.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-23-112.jpg
Uhh... Brupper?
Sausage, egg, bacon, cheddar, and Jif Natural on White Bread

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-23-113.jpg
Edy's Coffee + Double Fudge Brownie + Fudge Tracks + Reese's Chips + WF Syrup

[Flyin Ryan]

Some savage PR's duder!

Thanks man!
See below.


New avi threw me for a fuking loop dude. Looking a lot better!

Could not agree more.
Ian, you're looking awesome man.
Whatever you're doing... keep that shiit up! Seriously!

[ian0789]

Thanks man!
See below.



Could not agree more.
Ian, you're looking awesome man.
Whatever you're doing... keep that shiit up! Seriously!


Thanks a ton man! Means a lot hearing it from you guys. Since you know what I looked like back then :/ I been hitting my Upper / Lower. Cut the Cardio out other then the weekend for recovery and most of all eating dah food!

That Apple Pie looks amazing =(

[foodpr0n]

you
are
the
sandwich
king!


thought you'd abandoned the journal there for a bit:p then BANG!

Hell yeah @ those MP's though. That's some beastly weight mate. Are they standing btw? how's the back feeling on those?

Get da gunz show cranking! You could throw in some much higher work for those if they are getting stubborn. Like have your bread and butter movements that you go heavy in, then throw in a set or two of 15 reps at the end?

[Flyin Ryan]

Thanks a ton man! Means a lot hearing it from you guys. Since you know what I looked like back then :/ I been hitting my Upper / Lower. Cut the Cardio out other then the weekend for recovery and most of all eating dah food!

That Apple Pie looks amazing =(

I know man. You've come so far and are doing a stellar job!

The first set of progress pics I ever took was one year ago today, actually.
So wild to see progress. So wild.

Finally, yes. Caramel Apple Pie was so awesome.


you
are
the
sandwich
king!


thought you'd abandoned the journal there for a bit:p then BANG!

Hell yeah @ those MP's though. That's some beastly weight mate. Are they standing btw? how's the back feeling on those?

Get da gunz show cranking! You could throw in some much higher work for those if they are getting stubborn. Like have your bread and butter movements that you go heavy in, then throw in a set or two of 15 reps at the end?

Nah, I won't abandon the log brah!
Maybe a hiatus for a couple days, but I'll always be back. =P

My military presses are standing, yes. My back is fine with those believe it or not. Obviously there is some slight discomfort... but I mean, I have slight discomfort taking too deep of a breath on most days.

I've been thinking about doing something like that, actually, at the end of my delt/bicep workout. Just to get some extra work in.

[Flyin Ryan]

February 26th, 2011

The Job
6am-2:30pm
Paninis -- Breakfast Sandwiches -- Consolidator

Holy fucck me. I called it.
Today was such hell hahaha.
Oh well. It's over, thank God.

Will be returning to the Bread Box on Monday
8am-4pm

-----

The Workout
Back + Bench and Lower

BB Dead Lift
125 x 10
215 x 10
275 x 8
275 x 7
305 x 5

BB Bent Over Rows
125 x 10
155 x 10
175 x 9
185 x 8 - PR

BB Bench
175 x 10 x 3
200 x 5 x 2

Hanging Leg Raises
BW x 20
BW + 25 x 10 x 3

Wide Grip Lat Pull >> Reverse Grip Lat Pull
140 x 8 >> 140 x 10
150 x 6.5 >> 150 x 8

DB Braced Rows
45's x 10
50's x 10 - PR (reps)
55's x 8 - PR

Chin Ups
BW x 7 x 5

Seated Cable Rows -- V-Bar
90 x 8
99 x 8
108 x 8

Decline Sit Ups
BW + 25 x 10 >> BW x 10
BW + 25 x 10 >> BW x 10

Treadmill
10 minutes run
10 minutes brisk walk

Planks >> Push Ups
BW + 10 x 2 @ 60 seconds >> BW + 10 x 10 x 2
BW + 25 x 2 @ 60 seconds >> BW + 25 x 10 x 2

Upped the weight a little more on deads.
I wanna ease myself back into the heavy weight.
305 felt pretty good though.
Since I'm not in the business of power lifting
I'll probably stick with the 300-pound range for a bit and just up the reps.
No use risking more injury, ya dig?

I woke up this morning and whoaaaaaa.
Back = Fried.
And it feels so good.

Stay tuned for some food pics tonight!

Thank you all for following!

- Ryan -

[Flyin Ryan]

Alright brahs
I call this the M.O.T.
Moment. Of. Truth.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/2-27-101.jpg
February 27th, 2010
Age: 20
Weight: 147

http://i905.photobucket.com/albums/ac258/RyanRosemeck/2-27-112.jpg
February 27th, 2011
Age: 21
Weight: ~166

Thank you all for aiding me in my recovery.
I love you guys. So much.

[ian0789]

Holy sheet man, big difference and looking soooo much better. Thats nuts, in a year your weight is up by so much more and yet you look leaner / stronger =) Just shows how hard work pays off.

[IndianForeigner]

Huge progress in a year's time. Awesome job, man.

Sorry for being late, but subbed.

Oh, btw. I have very similar underwear (no homo, lol)

[determined4000]

Very motivational/inspiring/amazing
almost 20lbs gained and leaner is insane

[DTrulez616]

Heavier and leaner. No more skinny fat.

[Flyin Ryan]

Holy sheet man, big difference and looking soooo much better. Thats nuts, in a year your weight is up by so much more and yet you look leaner / stronger =) Just shows how hard work pays off.

Thanks my dude!
I couldn't agree more.
I am not fully pleased with my progress, but given the hurdles I've had to leap over this past year I couldn't ask for anything more.


Huge progress in a year's time. Awesome job, man.

Sorry for being late, but subbed.

Oh, btw. I have very similar underwear (no homo, lol)

Thanks a ton man! And welcome (back) aboard!

Hanes boxer briefs FTW.
Most comfortable 'draws I've ever worn.


Very motivational/inspiring/amazing
almost 20lbs gained and leaner is insane

Wow man, thanks a million.
You've been here since the beginning and have always offered me great advice, so for that I say thank you sir.

I don't know how I did it, to be honest. Especially with having the low T numbers like I do. It doesn't make scientific sense to me, but, I will not argue with the results so far.


Heavier and leaner. No more skinny fat.

And it feels sooooooooooo good man.

[NewlyImproved]

Ryan man, I want you to know I've been following this thread since day 1. I tore my plantar running Feb 13th, 2010, and since then have been a frequent "troller" here @BB. So many of the guys dream about making the comeback you have. You must be 1 in a million bro. To think about you view on food a year ago? Hell yea! keep it up!

[Flyin Ryan]

Ryan man, I want you to know I've been following this thread since day 1. I tore my plantar running Feb 13th, 2010, and since then have been a frequent "troller" here @BB. So many of the guys dream about making the comeback you have. You must be 1 in a million bro. To think about you view on food a year ago? Hell yea! keep it up!

Wow, thanks a ton man!
I just had a talk with a friend about this yesterday actually. It's phenomenal to see how much I've grown both physically and mentally the past 365 days.

Thanks for following along too dude. Don't be shy to post every now and again!

[Flyin Ryan]

February 28th, 2011
Milestone Day

The Job
8am-4pm
Stock -- Consolidator

Basically, my managers feel that I'm one of the best employees we have.
Tara told me this today, actually, which is the only reason why I'm saying it here.
Pretty much, I'll be consolidating just about every day.
I'm making this assumption because it's all I've been doing the past couple weeks. =P
Not that I mind... it's kinda fun.
I get to BS with the people and put smiles on faces,
Which (as I've said before) is like my favorite thing to do.

Will be returning tomorrow for a short shift
11am-4pm

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-28-111.jpg

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-28-112.jpg
9 oz. Steak

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-28-113.jpg
Turkey, Roast Beef, and White Cheddar on Three Cheese Miche
Turkey, roast beef, white cheddar, carmelized onions, chopped basil, and garlic and herb mayo. Oh mah gah.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-28-114.jpg
Cottage Cheese + Count Chocula + Naturally More
Naturally More has new macros! 15g fat, 6g carbs, 10g protein per 32g

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/2-28-115.jpg
Chocolate Proats + Jif Natural + White Chocolate Wonderful + Dark Chocolate Chips
motherofgod.jpg

Daily Macros
Fats: 105.1g
Carbs: 232.1g
Protein: 239.9g
Calories: 2834

-----

The Workout
Chest and Tris

BB Bench
105 x 10
200 x 5
205 x 5
210 x 5
215 x 4.5
225 x 1
235 x 2 - PR (WHAT?!)

BB Skullcrushers
85 x 10
90 x 10
95 x 9
100 x 7 - PR

DB Incline Bench
70's x 8 x 2
75's x 8

Cable Pushdowns
108 x 10
117 x 10
126 x 9

DB Flat Bench
75's x 7 x 2

Dips
BW x 12 x 3

Chest Flies (Machine)
115 x 12
120 x 11

Treadmill
10 minutes run
10 minutes brisk walk
1 minute sprint

Ho. Lee. Shiit.
I think not wearing myself out with a ton of reps on the bench is a good thing.
I made a thread in the Post Your Pictures section last night,
And asked for advice on how to get better chest growth...
Since obviously mine is in the shiiter.
Anyway, Whey2Grow gave me a suggestion and I rolled with it today.
I liked it... a lot.

The PRs are going to speak for themselves today.

I'm pretty beat to be completely honest.
My back and lats are still a touch sore from Saturday's workout.
And I know I'm going to be sore as shiit tomorrow.
But. I. Love. It.

Also, I found out today I will not be heading to the Arnold.
Panera, apparently, doesn't like to give me days off.
Despite giving them nearly a month's notice...
Yeah, not too happy with them in that regard.
I haven't talked to my cousin face-to-face yet, but I'm sure he's pissed.
He has every reason to be.
(I was supposed to go with him, for the record).
One of the many downsides of being awesome at your job, I guess.
It's still BS though, no matter how you cut it.

That about does it for me tonight, guys and gals!
I'm stoked I finally got a solid update in haha.
It seems like forever since I had a complete entry.

Love you guys!
Enjoy your Monday!

- Ryan -

[Scooter4]

Also, I found out today I will not be heading to the Arnold.
Panera, apparently, doesn't like to give me days off.
Despite giving them nearly a month's notice...
Yeah, not too happy with them in that regard.

Well that makes all three of the BB.com'ers that were supposed to go together. :rolleyes:

Next year for sure! And it shall be way more organized!

Congratulations on the PR as well!

[Flyin Ryan]

Well that makes all three of the BB.com'ers that were supposed to go together. :rolleyes:

Next year for sure! And it shall be way more organized!

Lmao yeah man.
I'm asking for it off now. That will give them an entire year to find somebody else to work that Saturday morning. <_<

[ian0789]

If you asked for the day off I dont really see why they wouldn't give it to you if they forgot about it. Or could just catch a cold >_>

Anyways sick Bench PR =)

[IndianForeigner]

Sorry to hear about the no-Arnold plans. I won't be able to make it either. I'd like to go some day, though. Oh well, there's alway next time.

[ErickStevens]

Boo to no Arnold. Stupid full time jobs. ;)

[Flyin Ryan]

If you asked for the day off I dont really see why they wouldn't give it to you if they forgot about it. Or could just catch a cold >_>

Anyways sick Bench PR =)

Thanks brother!
I dunno... we're going through a time at work right now where some of the 'major players' are leaving and they need solid people to work more often. Hello overtime.


Sorry to hear about the no-Arnold plans. I won't be able to make it either. I'd like to go some day, though. Oh well, there's alway next time.

Yeah, I really was looking forward to going dude. It sucks but as we all know... life happens.


Boo to no Arnold. Stupid full time jobs. ;)

Responsibility can kiss my ass.
<_<

[IrishPilot]

Seeing as I usually dig your eats and we have similar tastes...sub'd. Keep up the good work and the good eats!

[Flyin Ryan]

Seeing as I usually dig your eats and we have similar tastes...sub'd. Keep up the good work and the good eats!

Thanks my guy!!

[Flyin Ryan]

March 1st, 2011

The Job
11am-4pm
Consolidator

Well, I called it.
Tara said this is pretty much my new gig in addition to doing the stock twice a week.
It's pretty cool... feels good knowing they can put some more responsibility on my shoulders.

Work was pretty good today. Short days are cool every now and again.
But honestly, if I'm going to work... it better be for at least 7-8 hours.
I CAN'T STAND when they schedule me 4 or 5 hour shifts.
Homie don't play 'dat.

I'm scheduled to open tomorrow.
That means the glorious 6am-2pm shift.
And after I get off, I'm on a hunt for the new flavors of Ben and Jerry's
<_<

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/3-1-111.jpg
Roast Beef and Mozzarella on Tomato Basil; Chicken and Broccoli
Sandwich is roast beef, mozzarella cheese, carmelized onions, and chopped basil.
Good 'lawd these don't get old.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/3-1-112.jpg
Cottage Cheese + Jif Natural + Lucky Charms

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/3-1-113.jpg
Chocolate Proats + Jif Natural + Reese's Chips + Dark Chocolate Chips + Reese's Dark + Banana
Fucck me softly, this was got'damn amazing.
Best oat bowl I've ever had.

Daily Macros
Fats: 96.3g
Carbs: 253g
Protein: 240.3g
Calories: 2840

-----

The Workout
Lower and Core

BB Squats
105 x 10
225 x 10
285 x 6
290 x 6
295 x 6
300 x 6

Leg Press
390 x 10 x 2
390 x 12 x 2

Seated Calf Raises
225 x 10
230 x 10
235 x 10
250 x 10

Weighted Crunch Machine
135 x 8 x 4

Leg Extension
205 x 10
225 x 9
245 x 8

Leg Curl
165 x 8
165 x 9
165 x 10

Hanging Leg Raises
BW x 20
BW + 25 x 10 x 2
BW + 30 x 10

Treadmill
10 minutes run
10 minutes brisk walk
1 minute sprint

Planks >> Push Ups
BW + 10 x 2 @ 60 seconds >> BW + 10 x 10 x 2
BW + 25 x 2 @ 60 seconds >> BW + 25 x 10 x 2

Even though I had good numbers today,
I kinda just wasn't 'feeling it' for some odd reason.
Ah well. There will be plenty more sessions to redeem myself. =D

No PRs to note today.
Sadly.

Tomorrow I am finally getting more paperwork done so I can re-enroll in school.
Classes start April-something, so I have to be ready for those.
Knock one thing off my bucket-list for this year, eh?

Still no luck with getting out of working Saturday.
I asked literally every person who would be allowed to switch with me,
And no dice.
Then again... who in their right mind would want to work 6am-2pm on a Saturday morning?
Exactly.

Annnnnnnd I'm about all set for tonight!
I need to hit the sack so I can be somewhat coherent tomorrow morning.
Until then, brahs and brahettes!!

- Ryan -

[DTrulez616]

It still baffles me that someone your size can Squat 300 for a good amount of reps.

[Flyin Ryan]

It still baffles me that someone your size can Squat 300 for a good amount of reps.

Haha, it baffles me too man.
I often notice people staring at me when I lift heavy... especially while bench pressing... just because to most people that is the 'holy grail' of all lifts. One bro asked me if I sprinkled steroids on top of my wheaties in the morning one day when I got done benching 230, haha. He about shiit his pants when I said I hadn't ate anything all day (keep in mind it was around 6pm at this time).

It's kinda strange, but hey, I'll take it.

[determined4000]

Best oat bowl I've ever had.


And thats saying something
But I was thinking the same thing b4 I read it.
You mix it all up b4 digging in?

[Kylehero]

Damn son, I'm in this fo sho. The food looks ****in insane. Holy bulk phase Batman!

[Scooter4]

Still no luck with getting out of working Saturday.
I asked literally every person who would be allowed to switch with me,
And no dice.
Then again... who in their right mind would want to work 6am-2pm on a Saturday morning?

That always pissed me off about working in retail. You can be so nice by taking someone else's shift, but when it comes time where you need a shift covered, you are always left in the dust. BS if you ask me.

[ian0789]

Yep! And that is why playing Mr Nice Guy all the time sucks. People ask you to take there shifts (and I know you have worked for a few people a **** ton) and then when you need the help they wont return the favor. Call out sick!!!!! haha

[Flyin Ryan]

And thats saying something
But I was thinking the same thing b4 I read it.
You mix it all up b4 digging in?

Haha thanks dude.
I don't mix them up, actually. With both oat bowls and cottage cheese bowls, I always eat around the peanut butter-center and save that for last. Most of the time it's just 2 or 3 bites of strong peanut butter and its awesome. Especially in the oat bowls... oh mah gah.


Damn son, I'm in this fo sho. The food looks ****in insane. Holy bulk phase Batman!

Thanks for tuning in brah!


That always pissed me off about working in retail. You can be so nice by taking someone else's shift, but when it comes time where you need a shift covered, you are always left in the dust. BS if you ask me.

Completely agree.
I don't know about you... but it's hard for me to say no 99% of the time, especially given the circumstances. And it really sucks when you need the favor returned and everybody is suddenly busy.


Yep! And that is why playing Mr Nice Guy all the time sucks. People ask you to take there shifts (and I know you have worked for a few people a **** ton) and then when you need the help they wont return the favor. Call out sick!!!!! haha

As Scooter said, it is complete BS.
Calling in sick would result in a suspension, actually. Only because they know I need the day off and I'm sure they'd put 2 and 2 together. I really can't afford to get suspended for a week haha, otherwise I'd say screw it and do it.

[ian0789]

How can they prove you are not sick =) Or you didn't hurt your self >_> O noes slipped in the shower!!!

By law a job can not question you or ask why you cant come in if you call out. The only thing they can do is ask you for a doctors note if you call out for more then 2 days in a row!

[IndianForeigner]

Good to hear that you are looking back into enrolling in school. It's definitely a great investment. It's funny that I say this as I'm about to finish, though, lol. It seems that everything is paying off for you in the gym, as well. It's always cool to see us smaller guys outlifting the majority of the fellow gymgoers.

[Scooter4]

How can they prove you are not sick =) Or you didn't hurt your self >_> O noes slipped in the shower!!!

By law a job can not question you or ask why you cant come in if you call out. The only thing they can do is ask you for a doctors note if you call out for more then 2 days in a row!

No offense to your or anything Ian, but when you actually care about your job, that's something that is very difficult to do... Especially when you are OPENING the store of all things. I work at a job where I am the only one in the store for my whole shift so calling in sick is hard enough to do (let alone faking it).

[Flyin Ryan]

How can they prove you are not sick =) Or you didn't hurt your self >_> O noes slipped in the shower!!!

By law a job can not question you or ask why you cant come in if you call out. The only thing they can do is ask you for a doctors note if you call out for more then 2 days in a row!

See below, good sir.


Good to hear that you are looking back into enrolling in school. It's definitely a great investment. It's funny that I say this as I'm about to finish, though, lol. It seems that everything is paying off for you in the gym, as well. It's always cool to see us smaller guys outlifting the majority of the fellow gymgoers.

Yeah dude, I need to get back in the classroom. I'm not really excited about it, but it's gotta be done. Can't make fancy sandwiches for the rest of my life.


No offense to your or anything Ian, but when you actually care about your job, that's something that is very difficult to do... Especially when you are OPENING the store of all things. I work at a job where I am the only one in the store for my whole shift so calling in sick is hard enough to do (let alone faking it).

Bingo. I've never called in to work, not even when I was 14 or 15 years old. When you work you have a responsibility to your employer to at least show up. Obviously there are exceptions, but this (unfortunately) isn't one of them, no matter how much I was looking forward to this weekend getaway. Sucks, but that's life. Plus, they're talking about turning me into management already, which is mind-blowing to me considering I've only been there for just over 6 months. So I can't do anything to screw that up ya know? That extra money would look super sexy in my checking account.

[ian0789]

No offense to your or anything Ian, but when you actually care about your job, that's something that is very difficult to do... Especially when you are OPENING the store of all things. I work at a job where I am the only one in the store for my whole shift so calling in sick is hard enough to do (let alone faking it).

Edited for Disgruntled Early AM Posting:

Opinions are like assh0les, everyone's got one! Some stink more then others!

I was 1 joking by the post, but clearly one can not get that since you are reading a post and not talking to me in person and 2 just stating that a Job can not by law ask you why you are not coming in.

And no offense taken, to each as own duder ;)

[Flyin Ryan]

I is extremely upset!

Well, kind of. =P
I had a rather large update typed out and ready to post...
And Firefox decided to take a big shiit on me.
I honestly, I don't feel like typing it again, so...

Cliffs!!

- My mental state as far as my life is concerned is improving. I've all but shook the ill-effects of the break-up I went through, and I'm ready to start back at square one. Am I happy? Not entirely. However, most importantly, I'm not sad anymore. I guess a good adjective would be 'numb'. I am numb to the whole situation.

- Today I will not be lifting. I'm taking the day off to get paperwork for school done, among a hundred other errands I have to get done. I won't lift Sat. or Sun. either... and I'm alright with that. Missing one day of lifting is not going to hinder my progression, ya dig?

- My mental state as far as dieting goes is forever improving as well. I'm having to re-learn the idea of "self control" a little bit, but I'm doing a stellar job with it in my opinion. Most importantly, I have COMPLETELY rid myself of the overeat/restrict cycle that was my norm this time last year. Feels good man.

- I really want to get into the 170-175 pound range with my weight. This morning, I woke up at 164.2 lbs... which is a 0.4 lb decrease from last week. If I could gain anywhere from 0.5-1.0 pound a week, I would be completely content with that. My very low T-levels are still in the back of my mind, though. I guess I'm gonna give it a go and see what happens. I'm just kind of nervous that my muscle-gaining-ability won't be up to par with where it should be.

- Training is still going better than I could ask for. My back is still a bit stiff from tweaking it a few weeks ago, but I'm dealing with it. Speaking of, here is my session from yesterday (Thursday). I save all my workouts in Wordpad documents, so I can just copy/paste it here.

BB Dead Lift
125 x 10
225 x 10
275 x 8 x 2
315 x 3
325 x 1
330 x 1

BB Bent Over Rows
125 x 10
175 x 8 x 2
185 x 7

BB Bench
165 x 7
175 x 7
185 x 7
195 x 7

BB EZ Curls
90 x 10 x 4

DB Shrugs
100's x 8
95's x 9
90's x 10
85's x 12

BB Military Press
85 x 10
115 x 10
125 x 8 x 2

Decline Sit Ups
BW + 25 x 10 >> BW x 10
BW + 25 x 10 >> BW x 10

Chin Ups
BW x 8 x 3

Treadmill
10 minutes run
10 minutes brisk walk

A pretty generic session, but it was damn effective.
Lots of compound lifts and a couple accessory lifts.
I wasn't aiming to set PRs on this day.
More-so working on muscle contractions and feeling the squeeze during the movement.
It worked for me!

And that's about it, fellas and fellettes!
I'm going to wait until Sunday night to post food...
I kinda wanna drop a bomb on you guys.
Yeah, that sounds fun. =D

You guys have a great weekend!
And if you're lucky enough to go...
ENJOY THE ARNOLD!!!

Please. For me. And think about me.
I'll be working. =[
Hahaha. Love you guys.

- Ryan -

[IrishPilot]

One day at a time homeskillet. Enjoy a few days of physical recovery. Also, Google Chrome FTW for what its worth. Used firefox for the longest time but after a few months of chrome I wouldnt use anything else.

[petersc2]

- My mental state as far as my life is concerned is improving. I've all but shook the ill-effects of the break-up I went through, and I'm ready to start back at square one. Am I happy? Not entirely. However, most importantly, I'm not sad anymore. I guess a good adjective would be 'numb'. I am numb to the whole situation.

- My mental state as far as dieting goes is forever improving as well. I'm having to re-learn the idea of "self control" a little bit, but I'm doing a stellar job with it in my opinion. Most importantly, I have COMPLETELY rid myself of the overeat/restrict cycle that was my norm this time last year. Feels good man.


Can relate on both accounts man...It's a s***** feeling that break-ups put one through, but in the end we come out stronger...Just gotta find the positives and move on!

And self control is a b****, I definitely let the holidays spill over the next couple weeks and it bit me in the arse! "Re-learning" sucks but it is better than the alternative of the destructive cycle to which you spoke.

All-in-all man, looks like things are on the up and up for you...Keep up the good work!

[addictR3]

lol @ firefox, usually IE is the culprit!

[ErickStevens]

Yo son, check it - I hate to be a pessimist but you gotta' face facts here. This will not be the last heartbreak/fuk-job you go through. The heart is a muscle, right? What happens when muscle breaks down? We gotta' rest right and eat big so that muscle comes back bigger and stronger than before. Don't look at the negatives of that relationship, look at what you took away from it. You learned something, right? That's what matters. You won't repeat the same mistake twice. This one's for you, kid:

WM1RChZk1EU

[Flyin Ryan]

One day at a time homeskillet. Enjoy a few days of physical recovery. Also, Google Chrome FTW for what its worth. Used firefox for the longest time but after a few months of chrome I wouldnt use anything else.

I'm a pretty loyal Firefox guy, but I have heard awesome things about Google Chrome. I'll prolly give it a test run within the next couple of days.


Can relate on both accounts man...It's a s***** feeling that break-ups put one through, but in the end we come out stronger...Just gotta find the positives and move on!

And self control is a b****, I definitely let the holidays spill over the next couple weeks and it bit me in the arse! "Re-learning" sucks but it is better than the alternative of the destructive cycle to which you spoke.

All-in-all man, looks like things are on the up and up for you...Keep up the good work!

Couldn't agree more with the entire post, my guy. Thank you.


lol @ firefox, usually IE is the culprit!

Oh God, I used to use IE before I got my laptop and it fuccked me over on so many different occasions.


Yo son, check it - I hate to be a pessimist but you gotta' face facts here. This will not be the last heartbreak/fuk-job you go through. The heart is a muscle, right? What happens when muscle breaks down? We gotta' rest right and eat big so that muscle comes back bigger and stronger than before. Don't look at the negatives of that relationship, look at what you took away from it. You learned something, right? That's what matters. You won't repeat the same mistake twice. This one's for you, kid:

Oh man I can't agree more. Wasn't the first and it won't be the last.
I did learn something... well, actually a number of things... and they're things that I won't let happen again. And for the record, that song is one of the most often played tracks on the 'ol iPod over the last month or so.

[ian0789]

Yeah great thing about FF is about 99% of the time something goes wrong it saves what you had up or type. Guess you got the 1% kick in the nuts =(

[brendbro]

Haha thanks dude.
I don't mix them up, actually. With both oat bowls and cottage cheese bowls, I always eat around the peanut butter-center and save that for last. Most of the time it's just 2 or 3 bites of strong peanut butter and its awesome. Especially in the oat bowls... oh mah gah.

that is exactly how I do mine.

To be fair though I learnt that from you from way back in your old log in the nutrition section last year ;)

[Flyin Ryan]

March 7th, 2011
Hai guise

The Job
8:15am-4pm
Stock -- Consolidator

Very smooth day at work today.
The past few days have been like this...
I could soooooo get used to it.

I open tomorrow, 6am-2pm.
I'm also training this new chick.
THAT should be an adventure.
She's not the brightest bulb in the box, sadly.

-----

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/3-7-111.jpg
Chicken + Broccoli + Cheddar + Cream Cheese

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/3-7-112.jpg
"Chipotle Chicken Sandwich" on Three Cheese

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/3-7-113.jpg
Turkey and Cheddar on Whole Grain

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/3-7-114.jpg
Cottage Cheese + Jif Natural + Cinnamon Chex

Not Pictured: Milky Way Midnight bar

Daily Macros
Fats: 94.2g
Carbs: 178g
Protein: 236.7g
Calories: 2507

Yes, cals are a tad low today.
I woke up this morning with a god-awful bloat and I'm trying to get it to go away.
This + a ton of water should do the trick by tomorrow A.M.

-----

The Workout
Chest and Tris

DB Flat Bench
50's x 10
75's x 8
80's x 7
85's x 6
90's x 5
95's x 3.5 - PR

Cable Pushdowns
108 x 10
117 x 10
126 x 10
135 x 10

DB Flies
50's x 8 x 2

DB Incline Bench
70's x 8
75's x 6.5

BB Skullcrushers
85's x 10 x 2
85's x 12

Dips
BW + 25 x 10
BW + 45 x 10 - PR
BW + 45 x 9

BB Bench
165 x 6 x 3

Treadmill
10 minutes run
10 minutes brisk walk

What a way to get back into the swing of things!
Such a solid session today.

Switched it up a tad and went with the DB flat bench instead of BB.
Felt great, but holy moly it wore me out fast.

Managed to hoist up the 95's (no spotter) for 3 1/2 reps.
That was a PR for me.
Add that to 10 dips with 45 extra pounds and I'd say today went pretty well, PR-wise.

Tomorrow is SQUAT DAY!!!
GET BIG.

In non-lifting related news...
I am moving.

I'm going to live with my father for a while.
Not to get too personal, but me and him aren't very close.
And honestly I want to try and create some kind of relationship with him.
I feel that is one of the biggest voids in my life, as we speak.

It will be much more reasonable for me to attend school there.
He doesn't live very far from campus, which is awesome.
Plus I already did 5 semesters at this college, so I can just pick up where I left off as opposed to (nearly) starting over.

And to top it all off... I miss my friends.
Like... you would not believe.

Basically this is one of the first time's in my life I have made a decision on my own.
I'm rolling with it... and it's going to be for the best.

As far as work goes, I'm going to try everything in my power to get transfered.
I really enjoy working for Panera and I want to stay with the company.
They do have a couple locations where I'm moving, so I'm keeping my fingers crossed.

I have to make the lovely 3+ hour drive over there Thursday night to re-enroll in school.
Classes start in early April, so I have to be on top of that as soon as I can.
That means I'll be lifting today, tomorrow, and Wednesday...
Then taking Thursday off and resuming lifting Friday.

These next couple weeks are going to be very interesting.

With that, I am outtie!
I have to open tomorrow, so I needs some rest.

- Ryan -

[determined4000]

I'm going to live with my father for a while.


I think it is real important for everyone to have a relationship with the especially same-sex parent (or have another type of father figure in their life).
How long has it been since you lived with him?

[Flyin Ryan]

I think it is real important for everyone to have a relationship with the especially same-sex parent (or have another type of father figure in their life).
How long has it been since you lived with him?

I haven't lived with him in about 13 years.

[brendbro]

I haven't lived with him in about 13 years.

good luck with the move, where exactly are you moving? (if you don't mind me asking)

It can be tough to balance university with the gym as well as work, but I'm sure you've got it in you.

Just remember that plenty of people got your back, even as far away as aussie land

[Flyin Ryan]

good luck with the move, where exactly are you moving? (if you don't mind me asking)

It can be tough to balance university with the gym as well as work, but I'm sure you've got it in you.

Just remember that plenty of people got your back, even as far away as aussie land

Thanks matey.
Well, when I started to get serious with weight training I was a full-time student and I worked about 25-30 hours a week, so I do know the 'struggles' that ensue. I'm ready for it, to be honest. And even if I wasn't, it's not like I have a choice. =P I can't NOT go to school... I can't NOT work... and I can't NOT lift weights (I'm addicted... I'd go crazy).

Anyhoo, I currently live on the western-most city in the state of Michigan. I'm moving back to the metro-Detroit area, which is the opposite side of the state. Typically about a 3 hour drive. 2 and a half if you drive a '94 Ford Escort... <_<

[dustinh6719]

Anyhoo, I currently live on the western-most city in the state of Michigan. I'm moving back to the metro-Detroit area, which is the opposite side of the state. Typically about a 3 hour drive. 2 and a half if you drive a '94 Ford Escort... <_<

You familiar with the Madison heights area? I was up there last year. My dad used to live there.

[IndianForeigner]

I think that this sounds like a good idea on your part. As was stated previously, it is important to have a solid relationship with parents. Good luck.

You would start school in April, so you are doing a summer semester? I'm going full-time in the summer as well, lol.

[IrishPilot]

Awesome eats as always bud. Where do you get your bread selection? Panera?

[Flyin Ryan]

You familiar with the Madison heights area? I was up there last year. My dad used to live there.

Yeah dude. From where I'm gonna be staying, it's probably ~30 minutes. One of my buddies from college lives there now, actually.


I think that this sounds like a good idea on your part. As was stated previously, it is important to have a solid relationship with parents. Good luck.

You would start school in April, so you are doing a summer semester? I'm going full-time in the summer as well, lol.

Thanks man!
Technically, it's the spring semester.
Its 10 weeks, starting in April and ending in mid-June.


Awesome eats as always bud. Where do you get your bread selection? Panera?

Thanks my guy.
Yessir, just about all of my breads come from Panera.
They're just too good IMO, plus they're free so hey. =P

[TLydi23]

hey man where did u get that WF Syrup?

[shambo99]

good luck with the move man... Just stay positive and looking up and you can make any situation work. Like you said just roll with it....and if all else fails at least remember some of your eats are truly inspiring ha!....logs like yours and the MEN thread has inspired some eats i never thought i had in me to make/consume! (i am truly indebted to all the contributors!)

[MCB_16]

hey man where abouts in MI are you from? Are you familiar with clinton twp/warren area?

[andrewpoleon]

Log's looking good! This making me want me to bring mine back!

[Flyin Ryan]

hey man where did u get that WF Syrup?

They sell it at Meijer, if you have those around your area. I know Publix carries them too, but I don't have Publix around here.


good luck with the move man... Just stay positive and looking up and you can make any situation work. Like you said just roll with it....and if all else fails at least remember some of your eats are truly inspiring ha!....logs like yours and the MEN thread has inspired some eats i never thought i had in me to make/consume! (i am truly indebted to all the contributors!)

Thanks bro!
Personally, I am ready for it.
My mother kinda broke down last night and made me feel guilty, which sucked to see. Then again, she was approaching her third bottle of wine. =P Regardless, she apologized for it today, so that was kinda cool.


hey man where abouts in MI are you from? Are you familiar with clinton twp/warren area?

Crazy. My father lives in Warren, which is where I'll be moving in a few weeks.


Log's looking good! This making me want me to bring mine back!

THE MAN THE MYTH THE LEGEND.
Do it man, I would. I was on a little hiatus myself, but bringing the log back was something that had to be done.

[LordNikon]

I ate some Panera today. Good rye bread but not enough turkey tbh. :p