Official: Check-in Thread For Those Doing the HRT Program, But Are Not Contestants...

[mrdead]

In an effort to make things a bit easier on Rage and those doing the program... This will be the official check-in thread for those doing the program but are not official contestants... That way, there's no confusion as to where you should post... Thank you...

[soopamyko]

first! i like the way you thnk MD!

[rockwood51]

Can you do us a favor and post the stats Tom is needing here so its easy to find and get him the numbers? Thanks MD.

[NW GYM RAT]

I started a thread that I have posted all my information for he last couple of days, and I am not one of the teams that was chosen. What sort of Information do you need in this thread?

[mrdead]

Can you do us a favor and post the stats Tom is needing here so its easy to find and get him the numbers? Thanks MD.


I started a thread that I have posted all my information for he last couple of days, and I am not one of the teams that was chosen. What sort of Information do you need in this thread?

A pic of you with a newspaper and the current date, as well as:

Beginning weight=X lbs,Weight This Week=X lbs, Weight Difference for the Week=+/-X lbs, Current Protein=X grams,Current Carbs Grams=X,Apettite [1(poor)-109starving)]=X

[NW GYM RAT]

Do I do this just once in this thread? Do you want me to continue my other thread where I have posted my other information?

[NW GYM RAT]

My beginning weight was 166. And my weight as of yesterday was 169. My current average daily protein intake is between 250 and 300 per day, and my carb intake is between 200 and 250. I have tended to be hungry, the more I work out the hungier I become.

I will be posting a picture of myself tonight.

[mrdead]

Do I do this just once in this thread? Do you want me to continue my other thread where I have posted my other information?

This is for the weekly check-ins... Everything else goes in your other thread...

[whiteoleander]

Starting Stats:
Age: 24
Height: 5'6"
Weight: 127
Body Fat: Aprrox 15%

6 meals a day
Protien: 160 grms
Carbs: 225
Fats: Keep it in check
Calories : Blah

[ragingmuscle]

Starting Stats:
Age: 24
Height: 5'6"
Weight: 127
Body Fat: Aprrox 15%

6 meals a day
Protien: 160 grms
Carbs: 225
Fats: Keep it in check
Calories : Blah

No changes this week. Get me another update Monday and we'll go from there.

[ragingmuscle]

Starting Stats:
Age: 24
Height: 5'6"
Weight: 127
Body Fat: Aprrox 15%

6 meals a day
Protien: 160 grms
Carbs: 225
Fats: Keep it in check
Calories : Blah

These are the basics of what I need from week to week. Next week she will give me her update in the same format so I can get an idea of how shes doing and if any other immediate adjustments should be made. You can also add in your appetite on a scale of 1-10 with 10 being starving.

[whiteoleander]

These are the basics of what I need from week to week. Next week she will give me her update in the same format so I can get an idea of how shes doing and if any other immediate adjustments should be made. You can also add in your appetite on a scale of 1-10 with 10 being starving.
RAGE ... I did my stats last Thursday so tomorrow I'll post this week's weight , I am positive its more cause of the consistent eating. I'll post pics too . I'm lovingthe feeling of being full and solid that comes with consistency in diet. I love how it helps your body feel strong and ready to give it all each session. And with this type of training anything else will leave you sick on the floor rather than hungry for more .. love it .. you are THEEE MAN

[rockwood51]

Week 1 Check In

Rockwood (Cody)
Beginning weight=355 lbs
Weight This Week=355 lbs
Weight Difference for the Week= n/a

Current Protein = 312 grams
Current Carbs = 208grams
Appetite = If I eat on time 5-6. Not hungry between meals.

Side Note: I'm trying to keep fats below or as close as possible to 25g like I've been seeing you tell others.

TheLetterF (Ian)
Beginning weight = 172
Weight this week = 172
Weight difference for the week = n/a

Diet: Ian is currently not on a solid diet. He's focusing on finishing up his school year with finals next week before he makes the dramatic transition. I'm also having him record down everything he's eating so I can help him find things that fit his diet that he won't hate to eat all the time.

[akira6713]

Oh wow this is pretty cool, were going to get help from Tom regardless of not being official competitors. Well I was one of the unlucky ones not chosen, and will do my official non official check in on Monday of January 2nd, 2012. Just on my last 3 weeks of my cut at the moment and then one week rest before jumping to HRT. Im looking forward to be moving into HRT and Mass Gaining with such a low bodyfat percentage to lean muscle ratio.

[akira6713]

I was so excited I even ordered my supplements to make sure I am ready for January 2nd. Universal supplements all the way (well for the most part). Only thing they haven't sent is the Universal Creatine, on back-order I guess. Diet will also be 100%, I have my own refrigerator in the basement I use exclusively for my clean food in I buy and cook in bulk :)

[naturalguy]

Give it your all fellas, this is a great program and you will get a lot out of it if you give 100%

[NW GYM RAT]

3931393393140339314133931423

Here are my begining pictures as requested:

[Universal Rep]

No chance for the big prize but this is for the same glory... Let's do it fellas.

[NW GYM RAT]

I am doing this for me, for my own self growth and fulfillment. Having said that..... anything above that would be a bonus

[Universal Rep]

I am doing this for me, for my own self growth and fulfillment. Having said that..... anything above that would be a bonus

That's the spirit brotha...

The offer is still on the table... Those who sucessfully complete the 12-week HRT program like the official contestant and follow the guidelines will each EARN an Animal HRT t-shirt...

[whiteoleander]

Starting weight: 127
Current weight: 131
3 day split this week... back , arms, legs
Protien:165
Carbs : 190-220
Hungry scale: I'm feeling good as long as I get a carb a few hours before a workout and eat big after a workout. I cut my carbs down just a bit to avoid feeling sluggish.

[whiteoleander]

I had to post this ... anyone doing HRT will understand ...
I took a few boys who wanted to get an idea of HRT to the gym last night
I TORE them up !! HRT had them whimpering ....

My friend says ..." It's like HELL... INSIDE your muscle" I almost died laughing but its true .. the burn from the negatives is deeeep and feels sooooo good, unlike any burn ever and it takes one set to get pumped ... HRT = LOVE

[NW GYM RAT]

I had to post this ... anyone doing HRT will understand ...
I took a few boys who wanted to get an idea of HRT to the gym last night
I TORE them up !! HRT and them whimpering ....

My friend says ..." It's like HELL... INSIDE your muscle" I almost died laughing but its true .. the burn from the negatives is deeeep and feels sooooo good, unlike any burn ever and it takes one set to get pumped ... HRT = LOVE



That is AWESOME. HRT is intense. Wouldnt have it anyother way!

[shortstack74]

I had to post this ... anyone doing HRT will understand ...
I took a few boys who wanted to get an idea of HRT to the gym last night
I TORE them up !! HRT and them whimpering ....

My friend says ..." It's like HELL... INSIDE your muscle" I almost died laughing but its true .. the burn from the negatives is deeeep and feels sooooo good, unlike any burn ever and it takes one set to get pumped ... HRT = LOVE

Nice work WO. lol Keep Killing it

[shortstack74]

I'll probably check in on Monday from now on but thought I'd get caught up a little

Week of Dec1
Weighed in at 179
Diet is all over the place
BF% Estimated at 14%

Week of Dec 5-9
Weighed in at 182
Diet is more in line and I've added in a couple of Shakes a day.
Trying to match my carbs and protein up to about 300 but I'm probably around 175-200.
BF% same.

I'll be getting a pinch test done shortly so I can keep a good record of my improvements.
Jeremy

[mx105]

Im already 5 weeks in but Ill jump in and see if I need to adjust if that's ok..

Beginning weight=216 lbs
Weight This Week=218 lbs
Weight Difference for the Week= n/a

Current Protein = 230 grams
Current Carbs = 300grams
Appetite = 5-6 meals a day.making myself eat. hard to get to those numbers
Notes: starting to feel sluggish at gym. still lifting good weight

[MiguelAArevalo]

Beginning weight=174 lbs
Weight This Week=174 lbs
Weight Difference for the Week= N/A (first check in)
Current Protein= 268 g (average this week)
Current Carbs Grams= 270 g (average this week)
Apettite= 5 (force feeding myself, haha hopefully it'll get easier but I'm definitely gonna keep the calories high)

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/09/28182752/gallerypic/1DReit2XsADo8f9r57E3AepXd0uSv1246.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/09/28182752/gallerypic/1Czic0SG0rPdKzlxdlCOzwlvEhfiEM0868.jpeg

Notes: this is our 6th week but being as we just started the thread we'll start ALL OVER! haha call us crazy
My partner and brother, Alex, "Alexarevalo23" should be posting soon

link to our thread ---> http://forum.bodybuilding.com/showthread.php?t=140256083 <--- link to our thread

[n0ble]

Sorry for the delay in updates, however I had some stuff happen here in Afghanistan that caused me to work some long hours. I still made time for the gym, but man am I worn out. I will do a basic overview...

Most of my breakfasts consist of the same thing

Scrambled eggs
Bowl of Oatmeal
Cantalope
Soy Milk
Cranbery Juice
Cup of Coffee
Animal Flex, Pak, and Omega

Protein Shake

Lunch is usually something like
Grilled Chicken Breast (well not grilled but for lack of a better word...I have no idea what they do to some of the food over here)
Broccoli
Fruit (Plum, Peach, Grapes)
and some brown rice

Dinner is about the same as lunch...except on Fridays we have steak and seafood, so I get the protein there when I can
I just don't trust seafood in a landlocked 3rd world country...it scares me...

Protein Shake
Animal PM

Pre-workout is Animal Rage, Post workout is Dark Matter....

This week I was able to go up 5 pounds on the DB Press and 10 pounds on the DB Curls...making me feel good about the gains. I am a lot less sore than I was the first 2 weeks, however, since the AC arthritis is starting to creep back in slowly, my shoulder exercises have suffered a little, thank god for steroid injections, next week should be back to normal.

I got a guy in the gym come over and ask me what I was doing (since I was grunting in pain doing the leg press...lol). I explained to him HRT and he wants me to walk him through a week of workouts so as he re-deploys he can do this when he gets home. I got him the PDF of the program and I start with him on arms day. I will keep you all updated on him until he re-deploys...this should be fun since he thinks it is cool the older civilian guy is keeping up with the young guys.

Picture of me right after chest day coming soon!

Also, I am working on something for all us deployed. It should be done soon...more to follow on that as well.

[Bond77]

Good luck to everyone running this routine! Keep up the hard work Animals, and stay focused.

[MiguelAArevalo]

I am posting in behalf of my brother.

Beginning weight=201 lbs
Weight This Week=201 lbs
Weight Difference for the Week= N/A (first check in)
Current Protein= 320 g (average this week)
Current Carbs Grams= 250 g (average this week)
Apettite= 5 (force feeding myself, but I definitely gonna keep the calories high)

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/10/43597312/gallerypic/1v9sbBRqEioCRO3bmx6T3XCScrKu1l1776.jpeg
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/10/43597312/gallerypic/15Td9H8WzaC4xOIkxxY3bREb4O6wf534.jpeg

[MiguelAArevalo]

Please, We would like to get advice and comments in our tread. We just want to make sure that we are doing the right thing to build muscle!

link to our thread ---> http://forum.bodybuilding.com/showth...hp?t=140256083 <--- link to our thread

Also check our first video.

8wbTXf7kUFI

[alexarevalo23]

How can I get HRT Animal shirts? So, I can look even cooler on those videos.

[JudasPrius]

I read up on the program today, so I guess I'm officially starting today.

I'm just getting back into training after a 7 year layoff. I trained with Mike Francois for several years, and competed as a middleweight (162lbs.). I'm looking to get back into similar shape, and better! More muscle mass this time.

age: 37
current weight: 192
height: 5'8
body fat: approx. 20% (according to scale)

Not sure where my diet should be. I used the calculator, and it said my protein should be 228g, carbs 304g. I tend to hold fat around my mid section and love handle/lower back area, so I'm concerned with taking in any extra fat, i.e. olive oil, fish oil, etc.

Also, I train by myself since my hours are very weird. I work two 16 hour shifts on Fridays and Saturdays, followed by several 8-12 hour shifts during the week, working mostly at night. Sometimes getting enough sleep is difficult, with only 4-8 hours of sleep in a matter of 2 days at times.

Since I train by myself... are partial reps okay after 8 reps?

I'll get an updated picture later today.

Looking forward to this program, and making some great gains!!!

[dkarnes]

Starting Stats:
Age: 45
Height: 5'6"
Weight: 154
Body Fat: Aprrox 20

[ragingmuscle]

RAGE ... I did my stats last Thursday so tomorrow I'll post this week's weight , I am positive its more cause of the consistent eating. I'll post pics too . I'm lovingthe feeling of being full and solid that comes with consistency in diet. I love how it helps your body feel strong and ready to give it all each session. And with this type of training anything else will leave you sick on the floor rather than hungry for more .. love it .. you are THEEE MAN

"And with this type of training anything else will leave you sick on the floor rather than hungry for more"

****ing classic!

[mrdead]

How can I get HRT Animal shirts? So, I can look even cooler on those videos.

Corporate is working on a design, currently...

[ragingmuscle]

Week 1 Check In

Rockwood (Cody)
Beginning weight=355 lbs
Weight This Week=355 lbs
Weight Difference for the Week= n/a

Current Protein = 312 grams
Current Carbs = 208grams
Appetite = If I eat on time 5-6. Not hungry between meals.

Side Note: I'm trying to keep fats below or as close as possible to 25g like I've been seeing you tell others.

Good. Add 45 minutes of cardio everyday but leg day. Get me some before pics brother.

TheLetterF (Ian)
Beginning weight = 172
Weight this week = 172
Weight difference for the week = n/a

Diet: Ian is currently not on a solid diet. He's focusing on finishing up his school year with finals next week before he makes the dramatic transition. I'm also having him record down everything he's eating so I can help him find things that fit his diet that he won't hate to eat all the time.

Week 1 Check In

Rockwood (Cody)
Beginning weight=355 lbs
Weight This Week=355 lbs
Weight Difference for the Week= n/a

Current Protein = 312 grams
Current Carbs = 208grams
Appetite = If I eat on time 5-6. Not hungry between meals.

Side Note: I'm trying to keep fats below or as close as possible to 25g like I've been seeing you tell others.

Good. Add 45 minutes of cardio everyday but leg day. Get me some before pics brother.

TheLetterF (Ian)
Beginning weight = 172
Weight this week = 172
Weight difference for the week = n/a

Diet: Ian is currently not on a solid diet. He's focusing on finishing up his school year with finals next week before he makes the dramatic transition. I'm also having him record down everything he's eating so I can help him find things that fit his diet that he won't hate to eat all the time.

Well then Ian needs to currently get on a solid diet. You would not believe some of the insane schedules that some of my trainees are on. I had one guy that traveled to Dallas, LA, Orlando, Chicago and DC every week, week after week, training at various gyms across the country, getting his cardio in, getting every meal in and got up on stage 20 weeks later at 2.1% bf and took third in his class. There are some students in this contest that do some pretty incredible things to pull off their training. No excuses brother. I'd be surprised if Deadman doesn't jump on this one lol.

[ragingmuscle]

3931393393140339314133931423

Here are my begining pictures as requested:

41 years old and one hell of a ****ing base to work with. Get me your beginning stats. I look forward to working with ya bro.

[ragingmuscle]

Starting weight: 127
Current weight: 131
3 day split this week... back , arms, legs
Protien:165
Carbs : 190-220
Hungry scale: I'm feeling good as long as I get a carb a few hours before a workout and eat big after a workout. I cut my carbs down just a bit to avoid feeling sluggish.

Strong jump. No changes this week. We might end up pulling back a tad on the carbs if you jump even close to that much next week.

[NW GYM RAT]

41 years old and one hell of a ****ing base to work with. Get me your beginning stats. I look forward to working with ya bro.

I am honored by your compliments. When I first started I was 166. Now I am between 169 and 170. I am 5'6". My protein is roughly 225-250 per day, an dmy carbs is between 250- 290 per day. For the protein I try to do about 1.5 grams per pound of lean body mass, and my carbs about 2 grams. If there is anything else plese do not hesitate to ask. I am going to weigh in today. I am going to post some new pics within the next couple of days.

[NW GYM RAT]

Rage currently I follow your HRT split of 2 on, 1 off, 2 on, and 2 off. It works well. The farther along I go the hungrier I am.

[rockwood51]

New stats this week:

Rockwood51 (Cody)
Beginning weight = 355 lbs
Weight This Week = 348 lbs
Weight Difference for the Week= -7lbs

Current Protein = 300 grams
Current Carbs = 208 grams
Appetite = If I eat on time 5-6. Not hungry between meals.

Side Note: I'm trying to keep fats below or as close as possible to 25g like I've been seeing you tell others.


Good. Add 45 minutes of cardio everyday but leg day. Get me some before pics brother.

Yeah, I was afraid of that. I loathe cardio but I'll get on it. Attached are my awful before pics (had them posted in our full journal thread.) I'll try to get my stats up this week on Sunday so you have more current stuff to work with next Monday.



TheLetterF (Ian)
Beginning Weight = 172lbs
Current Weight = 173lbs
Weight Difference for the Week= 1lbs

Current Protien = No idea.
Current Carbs = Again not sure.
Appetite = Same situation.


Well then Ian needs to currently get on a solid diet. You would not believe some of the insane schedules that some of my trainees are on. I had one guy that traveled to Dallas, LA, Orlando, Chicago and DC every week, week after week, training at various gyms across the country, getting his cardio in, getting every meal in and got up on stage 20 weeks later at 2.1% bf and took third in his class. There are some students in this contest that do some pretty incredible things to pull off their training. No excuses brother. I'd be surprised if Deadman doesn't jump on this one lol.

I'm with you on this. Obviously I'm trying to put in the effort on my end to make it happen. However since he's not in the "contest" he's not putting in the extra effort right now. His priorities don't include his diet. I've been watching the effort some of the official contestants are putting in and know its not really that hard if you apply yourself. I'm not making excuses for him, but I can't force him to change. At this point I'm just glad we're getting to the gym on schedule without me having to b*tch at him. Hopefully after his finals are over on Wednesday I can get him focused.

[ragingmuscle]

I'll probably check in on Monday from now on but thought I'd get caught up a little

Week of Dec1
Weighed in at 179
Diet is all over the place
BF% Estimated at 14%

Week of Dec 5-9
Weighed in at 182
Diet is more in line and I've added in a couple of Shakes a day.
Trying to match my carbs and protein up to about 300 but I'm probably around 175-200.
BF% same.

I'll be getting a pinch test done shortly so I can keep a good record of my improvements.
Jeremy

Give me some specific numbers brother and let's get this thing rockin. Prep is right around the corner my brother.

[ragingmuscle]

Beginning weight=174 lbs
Weight This Week=174 lbs
Weight Difference for the Week= N/A (first check in)
Current Protein= 268 g (average this week)
Current Carbs Grams= 270 g (average this week)
Apettite= 5 (force feeding myself, haha hopefully it'll get easier but I'm definitely gonna keep the calories high)

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/09/28182752/gallerypic/1DReit2XsADo8f9r57E3AepXd0uSv1246.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/09/28182752/gallerypic/1Czic0SG0rPdKzlxdlCOzwlvEhfiEM0868.jpeg

Notes: this is our 6th week but being as we just started the thread we'll start ALL OVER! haha call us crazy
My partner and brother, Alex, "Alexarevalo23" should be posting soon

link to our thread ---> http://forum.bodybuilding.com/showthread.php?t=140256083 <--- link to our thread

Sounds good bro.


I am posting in behalf of my brother.

Beginning weight=201 lbs
Weight This Week=201 lbs
Weight Difference for the Week= N/A (first check in)
Current Protein= 320 g (average this week)
Current Carbs Grams= 250 g (average this week)
Apettite= 5 (force feeding myself, but I definitely gonna keep the calories high)

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/10/43597312/gallerypic/1v9sbBRqEioCRO3bmx6T3XCScrKu1l1776.jpeg
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/10/43597312/gallerypic/15Td9H8WzaC4xOIkxxY3bREb4O6wf534.jpeg

Lower carbs down to 150 grams per day.

[mrdead]

Well then Ian needs to currently get on a solid diet. You would not believe some of the insane schedules that some of my trainees are on. I had one guy that traveled to Dallas, LA, Orlando, Chicago and DC every week, week after week, training at various gyms across the country, getting his cardio in, getting every meal in and got up on stage 20 weeks later at 2.1% bf and took third in his class. There are some students in this contest that do some pretty incredible things to pull off their training. No excuses brother. I'd be surprised if Deadman doesn't jump on this one lol.

Let's see here... Slipping into the bathroom between patients to get some tilapia down my gullet... Using a hillside at a casino, during an Expo at a bodybuilding show to get cardio in... Dragging coolers to a casino, to get my proper meals in, while everyone was going to the buffet... Training off of 2 hours of sleep, after taking a red eye from Seattle to Chicago to Columbus, for the Arnold (Which happened to be my 1st HRT session at the hands of Rage...) Shall I continue...??? Like I said, previously... Excuses just tick Rage off... Just sayin'... (Won't even mention choking down dry chicken breast while my wife sat in front of me, eating strawberry shortcake... *LOL*)

[rockwood51]

Let's see here... Slipping into the bathroom between patients to get some tilapia down my gullet... Using a hillside at a casino, during an Expo at a bodybuilding show to get cardio in... Dragging coolers to a casino, to get my proper meals in, while everyone was going to the buffet... Training off of 2 hours of sleep, after taking a red eye from Seattle to Chicago to Columbus, for the Arnold (Which happened to be my 1st HRT session at the hands of Rage...) Shall I continue...??? Like I said, previously... Excuses just tick Rage off... Just sayin'... (Won't even mention choking down dry chicken breast while my wife sat in front of me, eating strawberry shortcake... *LOL*)

I get you. I do. Success depends on your priorities. And I'm not trying to p*ss Rage off. Like I said, I'm not making excuses, I'm just telling you guys how it is at this point. I mean, I'm actually going to get up and do cardio in the mornings. You guys don't have any idea how much that shows my dedication lol.

[ragingmuscle]

I read up on the program today, so I guess I'm officially starting today.

I'm just getting back into training after a 7 year layoff. I trained with Mike Francois for several years, and competed as a middleweight (162lbs.). I'm looking to get back into similar shape, and better! More muscle mass this time.

age: 37
current weight: 192
height: 5'8
body fat: approx. 20% (according to scale)

Not sure where my diet should be. I used the calculator, and it said my protein should be 228g, carbs 304g. I tend to hold fat around my mid section and love handle/lower back area, so I'm concerned with taking in any extra fat, i.e. olive oil, fish oil, etc.

Also, I train by myself since my hours are very weird. I work two 16 hour shifts on Fridays and Saturdays, followed by several 8-12 hour shifts during the week, working mostly at night. Sometimes getting enough sleep is difficult, with only 4-8 hours of sleep in a matter of 2 days at times.

Since I train by myself... are partial reps okay after 8 reps?

I'll get an updated picture later today.

Looking forward to this program, and making some great gains!!!

Post your before pics (front, side and back relaxed) Set protein at 250 grams per day and set your carbs at 150 grams per day. 20% is too high for bf. You need to cut.

[ragingmuscle]

Starting Stats:
Age: 45
Height: 5'6"
Weight: 154
Body Fat: Aprrox 20

Post your before pics so I can get an idea of your starting point. Set protein at 200 grams per day and carbs at 100 grams per day to start. 20% bf is too high.

[ragingmuscle]

I get you. I do. Success depends on your priorities. And I'm not trying to p*ss Rage off. Like I said, I'm not making excuses, I'm just telling you guys how it is at this point. I mean, I'm actually going to get up and do cardio in the mornings. You guys don't have any idea how much that shows my dedication lol.

lol..it's all good brother. Nothing slips past the deadman. Let's make this happen for you brother.

[MiguelAArevalo]

Lower carbs down to 150 grams per day.

Hey Alex I'll be more than happy to take all that brown rice you bought today! LOL

[alexarevalo23]

Hey Alex I'll be more than happy to take all that brown rice you bought today! LOL

You are such an Ass--- hole! but yeap, I will be giving you 3 bags.LOL.
YOU see, the good thing about me is that I have a good will power to change my diet in anyway.
starting toomorrow, I will eat carbs only before gym. I will change the oat meal to chicken for breakfast and replace the rice for vegetable at lunch.
Like I say, I am here to make the gains in knowledge and muscle.

[mrdead]

I get you. I do. Success depends on your priorities. And I'm not trying to p*ss Rage off. Like I said, I'm not making excuses, I'm just telling you guys how it is at this point. I mean, I'm actually going to get up and do cardio in the mornings. You guys don't have any idea how much that shows my dedication lol.
Wait until you're doing it, for 90 minutes in the morning at 3:30... Then, after work and a workout, another 90 minutes... *LOL* But, seriously, I know you're going to put your all into it... Looking forward to seeing the progress..!!!

[NW GYM RAT]

Rage,


My starting weight was 166, last week it was 169, and now it is 174

[dkarnes]

Post your before pics so I can get an idea of your starting point. Set protein at 200 grams per day and carbs at 100 grams per day to start. 20% bf is too high.
I will post this weekend

[mrdead]

In an effort to create continuity, some order, and decrease confusion....

Video updates go in your logs, workouts and daily meals and diets go in your logs. Weekly summary updates go in the Official Check-in Threads...

[alexarevalo23]

In an effort to create continuity, some order, and decrease confusion....

Video updates go in your logs, workouts and daily meals and diets go in your logs. Weekly summary updates go in the Official Check-in Threads...

Sorry about the video. I will get my bro to take the video down. We just wanted to show our effort. from now on weekly logs here.

[alexarevalo23]

Lower carbs down to 150 grams per day.[/QUOTE]

Can it be lower? and Is it ok to do a 30min cardio first thing in the morning before breakfast? just to help my bodyfat %

[mrdead]

Sorry about the video. I will get my bro to take the video down. We just wanted to show our effort. from now on weekly logs here.
It's all good... Just figured that post would put everyone on the same page...

[JudasPrius]

Post your before pics (front, side and back relaxed) Set protein at 250 grams per day and set your carbs at 150 grams per day. 20% is too high for bf. You need to cut.

Done, and doner. I ordered digital fat calipers today, so I'll be able to get a more accurate bf%, and I'll post it as soon as I get it.

[NW GYM RAT]

I logged in all my food intake yesterday, and since my diet does not change it will be the same for today. My protein inake was 290 grams, my Carbs 232 grams, and my daily calories was 3,540. I wil get my body fat percentage today. Could anyone help me and let me know how the numbers look? Thank you.

[Fuzzhead]

Starting Stats:
Age: 15
Height: 5'5"
Weight: 152
Body Fat: Aprrox 13%

4 meals a day
Protien:200 grms
Carbs: 200
Fats:100-120 (i know quite high
Calories : 2500

all efforts will be put into this gained from 105lbs to 152lbs so far since last christmas ill post a pic on my log in a minute
(http://forum.bodybuilding.com/showthread.php?t=140513341&p=797021771#post797021771)

[ragingmuscle]

Starting Stats:
Age: 15
Height: 5'5"
Weight: 152
Body Fat: Aprrox 13%

4 meals a day
Protien:200 grms
Carbs: 200
Fats:100-120 (i know quite high
Calories : 2500


all efforts will be put into this gained from 105lbs to 152lbs so far since last christmas ill post a pic on my log in a minute
(http://forum.bodybuilding.com/showthread.php?t=140513341&p=797021771#post797021771)

Sounds good. Fats are too high. I'll set your macros after I see pics.

[ragingmuscle]

Lower carbs down to 150 grams per day.

Can it be lower? and Is it ok to do a 30min cardio first thing in the morning before breakfast? just to help my bodyfat %[/QUOTE]

Let's take it one week at a time. Check in with me Monday before noon each week and we will see what direction to go in then.

[ragingmuscle]

Done, and doner. I ordered digital fat calipers today, so I'll be able to get a more accurate bf%, and I'll post it as soon as I get it.

All good bro. add 30 minutes of cardio 6 days a week except leg day.

[ragingmuscle]

I logged in all my food intake yesterday, and since my diet does not change it will be the same for today. My protein inake was 290 grams, my Carbs 232 grams, and my daily calories was 3,540. I wil get my body fat percentage today. Could anyone help me and let me know how the numbers look? Thank you.

This looks fine. Check in with me Mondays before noon and let's see how you do.

[NW GYM RAT]

Here are my latest progress photos taken 12/14/2011

[NW GYM RAT]

39523513952361
Here are my latest progress photos taken 12/14/2011

[mx105]

Here are the pics of my fat Ass...

Starting Stats:
Age: 35
Height: 6'2"
Weight: 230
Starting weight:210
Body Fat: Aprrox 20%

4 meals a day
Protien:250 grms
Carbs: 250-300
Fats:50-100
Calories : 2500

[NW GYM RAT]

Here are the pics of my fat Ass...

Starting Stats:
Age: 35
Height: 6'2"
Weight: 230
Starting weight:210
Body Fat: Aprrox 20%

4 meals a day
Protien:250 grms
Carbs: 250-300
Fats:50-100
Calories : 2500


We've all got to start somewhere brother! Stay motivated

[mrdead]

In an effort to create continuity, some order, and decrease confusion....

Video updates go in your logs, workouts and daily meals and diets go in your logs. Weekly summary updates go in the Official Check-in Threads...

[dkarnes]

Here are my pictures.
Week1 Stats:
Age: 45
Height: 5'6"
Weight: 154
Body Fat: Aprrox 17

[alexarevalo23]

Weekly check in!

Beginning weight=201 lbs
Weight This Week=199 lbs
Weight Difference for the Week= 2lb
Current Protein= 320-350 g (average this week)
Current Carbs Grams= 120-150 g (average this week)
Apettite= 6 this week
Split= Monday: Shoulders Tuesday:legs Wenesday: active rest(cardio and abs)Thursday:chest Friday:Back and traps Saturday: rest Sunday; cardio and Calves.

I have lower my carbs, and I am starting to do 20-30min of cardio 3 mornings per week.

[MiguelAArevalo]

Weekly check in!

Beginning weight = 176 lbs
Weight This Week =180 lbs
Weight Difference for the Week = 4 lbs
Current Protein = 270 - 320 g
Current Carbs Grams = 290-350 g
Apettite= 4

[NW GYM RAT]

Weekley check in:
Current protein 290 g
Current carbs: 275 g
I weighed my self on Friday and my weight was 179. A difference of 5 pounds
Appetite: today 5, but at the end of last week it was a 7.

[mx105]

Beginning weight = 230 lbs
Weight This Week =235 lbs
Weight Difference for the Week = 5 lbs
Current Protein = 250 - 300 g
Current Carbs Grams = 300-350 g
Apettite= 4
starting to feel sluggish at gym but still lifting good weight

I posted pics last week

[whiteoleander]

I have kept macros the same since week 1
Starting weight - 126
Last week - 132
This week- 129
Week 1 to current difference 3 lbs

bodyspace.bodybuilding.com/photos/view-user-photo/10600802
bodyspace.bodybuilding.com/photos/view-user-photo/10600782
bodyspace.bodybuilding.com/photos/view-user-photo/10600812

Feels like I am getting enough food... Not hungry inbetween meals, Im at every 3 hrs

[ragingmuscle]

Here are my pictures.
Week1 Stats:
Age: 45
Height: 5'6"
Weight: 154
Body Fat: Aprrox 17

Those pics dont look like they match your profile pic. You look thinner now. Set your protein at 200 grams per day and eat 5 meals a day. Set your carbs at 200 grams per day as well. Eat the protein and carb sources I list in my video series. Chicken breast, yams, etc. 17% is a bit high and you could use some firming up so lets get to work.


Weekly check in!

Beginning weight=201 lbs
Weight This Week=199 lbs
Weight Difference for the Week= 2lb
Current Protein= 320-350 g (average this week)
Current Carbs Grams= 120-150 g (average this week)
Apettite= 6 this week
Split= Monday: Shoulders Tuesday:legs Wenesday: active rest(cardio and abs)Thursday:chest Friday:Back and traps Saturday: rest Sunday; cardio and Calves.

I have lower my carbs, and I am starting to do 20-30min of cardio 3 mornings per week.

Scales movin. We are on the right track. No changes this week.


Weekly check in!

Beginning weight = 176 lbs
Weight This Week =180 lbs
Weight Difference for the Week = 4 lbs
Current Protein = 270 - 320 g
Current Carbs Grams = 290-350 g
Apettite= 4

270-320 on protein is too wide of a gap. Set protein at 300 per day period. Same on carbs. Set carbs at 300 as well. Let's go from there. No other changes.


Weekley check in:
Current protein 290 g
Current carbs: 275 g
I weighed my self on Friday and my weight was 179. A difference of 5 pounds
Appetite: today 5, but at the end of last week it was a 7.

Need a weekly weight, difference between this and last week and I also need your beginning weight for these adjustments. Increase your carbs to 300 grams per day. No other changes.


Beginning weight = 230 lbs
Weight This Week =235 lbs
Weight Difference for the Week = 5 lbs
Current Protein = 250 - 300 g
Current Carbs Grams = 300-350 g
Apettite= 4
starting to feel sluggish at gym but still lifting good weight

I posted pics last week

Don't worry about the weight, concentrate on your look. Lower carbs to 150 grams per day. Do 30 minutes of cardio every day of the week but leg day. Keep your bpm around 120. Also, list your current minutes of cardio in your weekly updates every week.


I have kept macros the same since week 1
Starting weight - 126
Last week - 132
This week- 129
Week 1 to current difference 3 lbs

bodyspace.bodybuilding.com/photos/view-user-photo/10600802
bodyspace.bodybuilding.com/photos/view-user-photo/10600782
bodyspace.bodybuilding.com/photos/view-user-photo/10600812

Feels like I am getting enough food... Not hungry inbetween meals, Im at every 3 hrs

Looking good Whitney. If you can post your macros each week, that will help me. Your arms are your strongest bodypart and we need to briing your legs up a bit to match. Do you have a spotter for your leg training? If not, set the safety bars in case you crash. Be careful. No changes this week since I want to see if your weight stay level or moves in the next week. We need to concentrate mostly on your training imo. I know you keep a good clean diet.

[MiguelAArevalo]

270-320 on protein is too wide of a gap. Set protein at 300 per day period. Same on carbs. Set carbs at 300 as well. Let's go from there. No other changes.

Will do! I'm slowly getting used to eating more. Thanks Rage!

[alexarevalo23]

Scales movin. We are on the right track. No changes this week.

Working hard at it! Thanks Rage!

[NW GYM RAT]

Need a weekly weight, difference between this and last week and I also need your beginning weight for these adjustments. Increase your carbs to 300 grams per day. No other changes.



Thanks Rage. My begining weight was 166. Last week I weighed in at 180, and yesterday I weighed in at 174. That is a difference of 6 pounds. Macros?

[SquidC]

I was waiting on my brother to start this program but I know he just doesn't have the dedication right now so I'm going to start this solo. I switched over to a new gym this week because they have a lot more to offer than Snap Fitness did. My first week here I'm just finding my weight for each exercise, will go full on next week!! I'm loving all the support you guys are putting into this, Thanks in advance guys.(pics later this week)

Starting Stats
Age: 30
Height: 6'0
Weight: 232
Body Fat: ???? Will be measuring this week

I'm planning on 6 meals a day
Protein: 300 g's
Carbs: 225
Fats: Ehhh

[ragingmuscle]

Need a weekly weight, difference between this and last week and I also need your beginning weight for these adjustments. Increase your carbs to 300 grams per day. No other changes.



Thanks Rage. My begining weight was 166. Last week I weighed in at 180, and yesterday I weighed in at 174. That is a difference of 6 pounds. Macros?

Your weight is all over the place! No changes this week because who knows what the hec is going to happen next week. Any idea why this might be happening? Are you eating the same amount of macros (grams of protein, carbs and fat) everyday?

[ragingmuscle]

I was waiting on my brother to start this program but I know he just doesn't have the dedication right now so I'm going to start this solo. I switched over to a new gym this week because they have a lot more to offer than Snap Fitness did. My first week here I'm just finding my weight for each exercise, will go full on next week!! I'm loving all the support you guys are putting into this, Thanks in advance guys.(pics later this week)

Starting Stats
Age: 30
Height: 6'0
Weight: 232
Body Fat: ???? Will be measuring this week

I'm planning on 6 meals a day
Protein: 300 g's
Carbs: 225
Fats: Ehhh
Let's get this party started brother!Keep your fat under 40 grams a day on a bulk. Check in every Monday brother.

[mrdead]

Your weight is all over the place! No changes this week because who knows what the hec is going to happen next week. Any idea why this might be happening? Are you eating the same amount of macros (grams of protein, carbs and fat) everyday?
I met him in person, Saturday... He may be one of those with a whacked out metabolism... I know when I've been leaner, my weight would fluctuate by 10lbs in a day...

[SquidC]

Let's get this party started brother!Keep your fat under 40 grams a day on a bulk. Check in every Monday brother.

Will do, thanks :D

[ragingmuscle]

I met him in person, Saturday... He may be one of those with a whacked out metabolism... I know when I've been leaner, my weight would fluctuate by 10lbs in a day...

Well we all know your an odd duck though...

Well let's see what is or isn't going on with mr gymrat and go from there.

[NW GYM RAT]

I met him in person, Saturday... He may be one of those with a whacked out metabolism... I know when I've been leaner, my weight would fluctuate by 10lbs in a day...

Over the weekend my diet seems to be light. I think that might be it. I will start logging in my macros on a daily basis. I wil try to keep them consistent. Like today, as of 3:30 my Protein is at 218 g, Carbs: 269, and fat at 101 g. I still have 2 more meals to go. By the end of the day they should looklike this: Protein: 11., Carbs: 61.7, and fat: 118.

[ragingmuscle]

Over the weekend my diet seems to be light. I think that might be it. I will start logging in my macros on a daily basis. I wil try to keep them consistent. Like today, as of 3:30 my Protein is at 218 g, Carbs: 269, and fat at 101 g. I still have 2 more meals to go. By the end of the day they should looklike this: Protein: 11., Carbs: 61.7, and fat: 118.

Let's set you at 300 grams protein, 300 grams of carbs every day, 7 days a week. Adjust your fat to be no higher than 40 grams a day on a bulk. Also add 3 cheat meals every week to all of this. See use these numbers as your starting point for macros on Monday morning when you check in. Also drink about the same amount of water a day every day..minimum 1 gallon.

[JudasPrius]

Check in:

Beginning weight=192.5 lbs,
Weight This Week=191 lbs,
Weight Difference for the Week= -1.5 lbs,
Current Protein= 250 grams,
Current Carbs Grams= 150 grams
Appetite [1 (poor)-10 (starving)]= 5

Feeling good so far. Trying to juggle meals and sleep is a little tough, since my work/sleep schedule is way off.

[NW GYM RAT]

Let's set you at 300 grams protein, 300 grams of carbs every day, 7 days a week. Adjust your fat to be no higher than 40 grams a day on a bulk. Also add 3 cheat meals every week to all of this. See use these numbers as your starting point for macros on Monday morning when you check in. Also drink about the same amount of water a day every day..minimum 1 gallon.

Thanks Rage. It is frustrating to spend all; that time and effort to gain weight, then to loose it over the weekend. I will be more consistent on my diet.

[NW GYM RAT]

Let's set you at 300 grams protein, 300 grams of carbs every day, 7 days a week. Adjust your fat to be no higher than 40 grams a day on a bulk. Also add 3 cheat meals every week to all of this. See use these numbers as your starting point for macros on Monday morning when you check in. Also drink about the same amount of water a day every day..minimum 1 gallon.

Just a clarrification.... 40 grams a day on a bulk?????

[akira6713]

I was going to start on January 2nd but might just start a week early, right after Christmas. So this is me checking in.

Hey Rage I need some help with fat intake. I gain fat very quick, I used to be obese and my belly is aching to fill itself up if im not super strict about my eating habbits. I just finished a 12 week cut and want to remain as lean as possible during HRT. I was considering bringing the cardio to 1 hour session 3 days a week. What macro nutrient ratios would you recommend for my HRT training?

Age: 27
Height: 5'8
Weight: 156
Body-fat: 12%

[strongbulk250]

week 1 Start date : 17 Nov Strongbulk250 Age:25 Height: 5'10" Weight: 228 Appetite:6 Calories: 3,262 Protein: 306g Carbs: 285g Fats: 98g

Gettinswole69 Age: 29 Height: 6'2.5" Weight: 209 Appetite: 5 Calories: 2100 Protein: 210g Carbs: 200g Fats: 90g

[strongbulk250]

week 2 Start date : 24 Nov Strongbulk250 Weight: 232 weight difference : +4 Appetite:8 getting hungry Calories: 3,262 Protein: 306g Carbs: 285g Fats: 98g

Gettinswole69 Weight: 211 Weight difference: +2 Appetite: 7 Calories: 2100 Protein: 210g Carbs: 200g Fats: 90g

[strongbulk250]

week three Start date : 1 Dec Strongbulk250 Weight: 234 weight difference : +2 Appetite:10 starving Calories: 3,262 Protein: 306g Carbs: 285g Fats: 98g

Gettinswole69 Weight: 213 Weight difference: +2 Appetite: 8 Calories: 2100 Protein: 210g Carbs: 200g Fats: 90g

[strongbulk250]

week 4 Start date : 8 Dec Strongbulk250 Weight: 235 weight difference : +1 Appetite:10 still hungry Calories: 4500-5000 Didn't get the opportunity to count macros for this week while in field. Whenever I had a chance to eat an MRE I did. Very active this week. Training all day. Gym training at night.

Gettinswole69 Weight: 215 Weight difference: +2 Appetite: 9 Calories: 3500-4000 Same field training as I.

No extra cardio this week except for the constant battle drills we were performing.

[strongbulk250]

week 5 Start date : 15 Dec Strongbulk250 Weight:236 weight difference :+1 Appetite: 9 MRE's starting to mess my stomach up a bit. Calories: 4500-5000 Didn't get the opportunity to count macros for this week while in field. Whenever I had a chance to eat an MRE I did. Very active this week. Training all day. Gym training at night.

Gettinswole69 Weight: 216 Weight difference: +1 Appetite: 7 Calories: 3500-4000 Same field training as I.

No extra cardio this week except for the constant battle drills we were performing.

[strongbulk250]

I apologize for the delays in my check in. Military life what can I say. I will do my best to keep better track of my logs. But don't worry our training in the gym and battle at the table have not and will not faulter like my social networking skills have. I have now updated our thread as well. Please check it out for more info on our meals and training.

[ragingmuscle]

Check in:

Beginning weight=192.5 lbs,
Weight This Week=191 lbs,
Weight Difference for the Week= -1.5 lbs,
Current Protein= 250 grams,
Current Carbs Grams= 150 grams
Appetite [1 (poor)-10 (starving)]= 5

Feeling good so far. Trying to juggle meals and sleep is a little tough, since my work/sleep schedule is way off.

Start 30 minutes of cardio. Make sure you include these minutes of cardio in your weekly updates. No other changes this week brother.


Just a clarrification.... 40 grams a day on a bulk?????

That's correct. I'm here to help, but you don't have to use my diet if you don't want to brother. I'm merely offering you my philosophies and guidelines based on almost 30 years experience. There are other ways to get to where you might want to go, but I don't handle keto styles along with several other options out there. Just not my areas of expertise.


I was going to start on January 2nd but might just start a week early, right after Christmas. So this is me checking in.

Hey Rage I need some help with fat intake. I gain fat very quick, I used to be obese and my belly is aching to fill itself up if im not super strict about my eating habbits. I just finished a 12 week cut and want to remain as lean as possible during HRT. I was considering bringing the cardio to 1 hour session 3 days a week. What macro nutrient ratios would you recommend for my HRT training?

Age: 27
Height: 5'8
Weight: 156
Body-fat: 12%

Sorry if I missed your pics somewhere but can you post this same update with some pics attached for me to review? I can more intelligently answer your questions after I see what you look like now after this cut. Also, how much weight did you drop on this most recent cut?


week 1 Start date : 17 Nov

Strongbulk250 Age:25 Height: 5'10" Weight: 228 Appetite:6 Calories: 3,262 Protein: 306g Carbs: 285g Fats: 98g

Gettinswole69 Age: 29 Height: 6'2.5" Weight: 209 Appetite: 5 Calories: 2100 Protein: 210g Carbs: 200g Fats: 90g


week 2 Start date : 24 Nov

Strongbulk250 Weight: 232 weight difference : +4 Appetite:8 getting hungry Calories: 3,262 Protein: 306g Carbs: 285g Fats: 98g

Gettinswole69 Weight: 211 Weight difference: +2 Appetite: 7 Calories: 2100 Protein: 210g Carbs: 200g Fats: 90g


week three Start date : 1 Dec

Strongbulk250 Weight: 234 weight difference : +2 Appetite:10 starving Calories: 3,262 Protein: 306g Carbs: 285g Fats: 98g

Gettinswole69 Weight: 213 Weight difference: +2 Appetite: 8 Calories: 2100 Protein: 210g Carbs: 200g Fats: 90g


week 4 Start date : 8 Dec

Strongbulk250 Weight: 235 weight difference : +1 Appetite:10 still hungry Calories: 4500-5000 Didn't get the opportunity to count macros for this week while in field. Whenever I had a chance to eat an MRE I did. Very active this week. Training all day. Gym training at night.

Gettinswole69 Weight: 215 Weight difference: +2 Appetite: 9 Calories: 3500-4000 Same field training as I.

No extra cardio this week except for the constant battle drills we were performing.


week 5 Start date : 15 Dec

Strongbulk250 Weight:236 weight difference :+1 Appetite: 9 MRE's starting to mess my stomach up a bit. Calories: 4500-5000 Didn't get the opportunity to count macros for this week while in field. Whenever I had a chance to eat an MRE I did. Very active this week. Training all day. Gym training at night.

Gettinswole69 Weight: 216 Weight difference: +1 Appetite: 7 Calories: 3500-4000 Same field training as I.

No extra cardio this week except for the constant battle drills we were performing.


I apologize for the delays in my check in. Military life what can I say. I will do my best to keep better track of my logs. But don't worry our training in the gym and battle at the table have not and will not faulter like my social networking skills have. I have now updated our thread as well. Please check it out for more info on our meals and training.

This adjustment applies to the both of you. Bring fat down to 40 grams or under on a bulk. Add like 3 cheat meals a week instead of that continuously high day to day fat intake. I suspect the MRE's are the culprits. For your next updates, please attach some current pics so I can see what I'm working with.

[akira6713]

Sorry if I missed your pics somewhere but can you post this same update with some pics attached for me to review? I can more intelligently answer your questions after I see what you look like now after this cut. Also, how much weight did you drop on this most recent cut?

Hey Tom my man, what do you mena the pictures were posted in the post?? You must have missed them. Okay I will repost.


I was going to start on January 2nd but might just start a week early, right after Christmas. So this is me checking in.

Hey Rage I need some help with fat intake. I gain fat very quick, I used to be obese and my belly is aching to fill itself up if im not super strict about my eating habbits. I just finished a 12 week cut and want to remain as lean as possible during HRT. I was considering bringing the cardio to 1 hour session 3 days a week. What macro nutrient ratios would you recommend for my HRT training?

Age: 27
Height: 5'8
Weight: 156
Body-fat: 12%

As far as how much weight I cut, I started at 172lbs 22% bodyfat and finished at 152lbs and 12% bodyfat. Ive gone up to 156 past few days. I still have some stubborn loose skin I want to pack with muscle and am afraid to fill up with fat thus why my concern with fat intake and increasing cardio. Anyways here are the most recent pictures last week.

[NW GYM RAT]

That's correct. I'm here to help, but you don't have to use my diet if you don't want to brother. I'm merely offering you my philosophies and guidelines based on almost 30 years experience. There are other ways to get to where you might want to go, but I don't handle keto styles along with several other options out there. Just not my areas of expertise.


Rage. Thank you.I am taking all of your assitnace and help to heart. I was just ensuring that I understood you correctly. I want to gain the most of your experience that I can. As chris has done!

[akira6713]

Oh one more question before I get on off to work. I see you count your macro nutrients like carbohydrates and protein, but what about sugar content? For example I like to buy Oikos non fat greek yogurt, which is 0 grams fat, 29 grams carbs, 17 grams protein and a whopping 27 grams sugar. How much does sugar consumption play in your nutrition choice?

[bellachan]

Sidney Crosby out indefinitely

Crosby said Monday he noticed a recurrence of the problems that sidelined him for more than 10 months earlier this year following a 3-1 loss to Boston last week.

Crosby sat out Pittsburgh's two-game road trip to Philadelphia and New York as a precaution but said he's noticed familiar symptoms during light workouts over the weekend.

Crosby, who missed more than 10 months after taking shots to the head in successive games in January, hasn’t played since developing a headache following a 3-1 loss to last week.

The 24-year-old former MVP said there is no timetable for his return but he will definitely not play on Tuesday against
He has 12 points in eight games this season, but hasn't scored a goal since netting two in his season debut on Nov. 23 against the Islanders.

Crosby has 12 points in eight games but hasn’t scored since finding the net twice in his electrifying debut against theon Nov. 21. The Penguins are 5-2-1 this season when their captain plays but have grown accustomed to going without him over the last year.

[dkarnes]

Week3 Stats:
Age: 45
Height: 5'6"
Weight: 155

last week weight 154, i gain 1 pound this week. weight lift up 5 ibs this week. i try to incress the weight each week by 5 ibs,

[Marly1988]

Saw your Tube video for checkins.

Although I have begun already, am starting on week four on Tuesday (day after christmas).

I have seen quite a progress, too bad I haven't made a before picture, I did make a picture this morning just to show. Maybe you have some comments.

Training itself feels good, I feel my muscles work every single minute a week. I have been training for about four years ( not consistent, but with breaks in between ), but never felt them working as good as this. Compliments for that!

I don't really do cardio, instead, I swim two times a week for about 2 hours.

Here to show my picture:

3978591

On to week four. Can't wait, focussing in gym seems like the best way to train, completely delving into the program and get everything out of yourself you can!

Somehow I'm gifted with the ability to lose and gain weight / fat extremely quick. As an example. Last weekend I ate a lot, gained 5 pound. That day I had an excercise day (went swimming for about 2 hours), and the next day at the same time I lost 5.5 pound. I'm not sure why and how and what to do with it, this is just what I feel and what I saw in my body the last years.

I think I've lost a little bit of fat. Or at least, my muscles are way more vincible then before last year.

Thanks a lot for the training and hoping to get some tips / tricks if needed!

Love

[akira6713]

Sorry for all the questions but I have one more. I was asking about doing 1 hour cardio sessions because of my problem collecting fat. I was thinking rather of incorporating a HIT cardio session. Maybe 3-4 days a week, ideally on training days right after lifting. Would that be fine? Ive read that cardio doesnt effect muscle growth as much as people think, so long as nutrition is correct.

[mx105]

Weight This Week =228 lbs
Weight Difference for the Week = -7 lbs
Current Protein = 250 - 300 g
Current Carbs Grams = 100 -150 g
Apettite= 4
Cardio=2.5hrs
dropped to 150 carbs

[ragingmuscle]

Oh one more question before I get on off to work. I see you count your macro nutrients like carbohydrates and protein, but what about sugar content? For example I like to buy Oikos non fat greek yogurt, which is 0 grams fat, 29 grams carbs, 17 grams protein and a whopping 27 grams sugar. How much does sugar consumption play in your nutrition choice?

Pics look great bro. I don't argue with results. Good job on the cut. Eat mid to lower gi foods like yams, whole oats, brown rice etc...even on a bulk. I recommend you set your protein at about 210 grams, carbs at 300 and fat less than about 40 grams per day. For you staying pretty cut, maybe fat at 25ish.

[ragingmuscle]

Weight This Week =228 lbs
Weight Difference for the Week = -7 lbs
Current Protein = 250 - 300 g
Current Carbs Grams = 100 -150 g
Apettite= 4
Cardio=2.5hrs
dropped to 150 carbs

That's a lot of cardio out the gate bro. If you can keep it up, great. If you need to pull it back to an hour, that's fine to. Just keep eating this spread of macros. Great job this week. No changes.

[dkarnes]

did you forget about me this week????

[SquidC]

Week 2 check in

Weight this week: 234.5
Weight difference for the week: +2.5
Protein: 300 g's
Carbs: 225
Fats: under 40

I really didn't get in as much cardio as I wanted last week, even though weight went up fat is definitely down. I'm going to hit up a couple core sessions and maybe a few cardio training sessions since their free and it's a change from the regular routine.

[J_Dieter]

Looks like I'll be jumping in on this thread, men. I was to personally thank Rage for the help the past hour. I will be following the program at home, so I might have to make some 'minor' tweaks, mostly to leg days since I don't have that much resistance to beat the sh*t out of them. 1/2/12 I will post up my digits, goals and cardio. Everyone have a great, and safe New Years!

[ragingmuscle]

Week3 Stats:
Age: 45
Height: 5'6"
Weight: 155

last week weight 154, i gain 1 pound this week. weight lift up 5 ibs this week. i try to incress the weight each week by 5 ibs,


did you forget about me this week????

Sorry about that brother. Post your macros and any cardio I might have you doing and I'll get you locked on for the week.

[ragingmuscle]

Week 2 check in

Weight this week: 234.5
Weight difference for the week: +2.5
Protein: 300 g's
Carbs: 225
Fats: under 40

I really didn't get in as much cardio as I wanted last week, even though weight went up fat is definitely down. I'm going to hit up a couple core sessions and maybe a few cardio training sessions since their free and it's a change from the regular routine.

No changes this week brother

[ragingmuscle]

Looks like I'll be jumping in on this thread, men. I was to personally thank Rage for the help the past hour. I will be following the program at home, so I might have to make some 'minor' tweaks, mostly to leg days since I don't have that much resistance to beat the sh*t out of them. 1/2/12 I will post up my digits, goals and cardio. Everyone have a great, and safe New Years!

Look forward to working with you Jason. For legs, do DB squats and lunges. Lay on a bench with the db between your feet for ham curls and sldls for the second exercise.

[NW GYM RAT]

My starting weight was 166. My weight last week was 174. Yesterday my weight was 176, a gain of 2 pounds. Towards the end of last week was protein 300, carbs 300, and fat was a bit high at 76. I will try to hit the 40 g mark this week. I will post my videos and pics later today. I have tried to tweak my foods to keep my carb and protein intake at 300, while my fat intake lower.

[J_Dieter]

Look forward to working with you Jason. For legs, do DB squats and lunges. Lay on a bench with the db between your feet for ham curls and sldls for the second exercise.

I found that on the Back/Traps/Delts/Calves and Quads/Hamstring days, I was going to have to do a bunch of different movements from what is in the HRT scheme. Since I'm working out at home with dumbbells, I replaced some movements with similar, but more dumbbell friendly movements. If anyone is going to try this at home, or wants a dumbbell routine, I created the tracking sheets on BB.com log creator...shoot me an e-mail if anyone is interested and I will share the wealth.

Here is what I did for HRT Session II - Dumbbell Squats, lunges, leg curls (hammies), stiff legged dead lifts and I also threw in some leg lifts and crunches for core.

HRT Session IV - Pullovers, one arm rows, two arm rows, shrugs, rear-delt raises, seated calf raises and one legged standing calf raises.

Like I said...if anyone wants a copy of this tracking sheet...shoot me an e-mail (in sig) and I'll send them your way. If any of you Universal/Animal gents want to see them, please feel free to PM me. For solo, at home use, but it should still definitely do the trick.

Not being able to make it to the gym is no excuse not to beat your own ass :D

Edit - I attached the files...If you use it, I apologize, it put my name at the top of the sheet...feel free to use white-out, haha.

[ragingmuscle]

My starting weight was 166. My weight last week was 174. Yesterday my weight was 176, a gain of 2 pounds. Towards the end of last week was protein 300, carbs 300, and fat was a bit high at 76. I will try to hit the 40 g mark this week. I will post my videos and pics later today. I have tried to tweak my foods to keep my carb and protein intake at 300, while my fat intake lower.

No changes this week brother.

[ragingmuscle]

I found that on the Back/Traps/Delts/Calves and Quads/Hamstring days, I was going to have to do a bunch of different movements from what is in the HRT scheme. Since I'm working out at home with dumbbells, I replaced some movements with similar, but more dumbbell friendly movements. If anyone is going to try this at home, or wants a dumbbell routine, I created the tracking sheets on BB.com log creator...shoot me an e-mail if anyone is interested and I will share the wealth.

Here is what I did for HRT Session II - Dumbbell Squats, lunges, leg curls (hammies), stiff legged dead lifts and I also threw in some leg lifts and crunches for core.

HRT Session IV - Pullovers, one arm rows, two arm rows, shrugs, rear-delt raises, seated calf raises and one legged standing calf raises.

Like I said...if anyone wants a copy of this tracking sheet...shoot me an e-mail (in sig) and I'll send them your way. If any of you Universal/Animal gents want to see them, please feel free to PM me. For solo, at home use, but it should still definitely do the trick.

Not being able to make it to the gym is no excuse not to beat your own ass :D

Edit - I attached the files...If you use it, I apologize, it put my name at the top of the sheet...feel free to use white-out, haha.

Good team-work. Thanks for sharing brother.

[dkarnes]

Sorry about that brother. Post your macros and any cardio I might have you doing and I'll get you locked on for the week.
weight today 158
fat 20.8 %
i eat 5 meals day i didnt do cardio this week been busy for christmas for my son. my legs are too sore for wensday i do 42min on tridemill on the weekends
i will try do cardio tommow. plainning doing 56mins.

[JudasPrius]

Weight This Week = 191
Weight Difference for the Week = 0 lbs
Current Protein = 250g
Current Carbs =150 g
Apettite= 4
Cardio= 30 minutes x 5 days this past week, plus two 15 minutes sessions after training

Workouts are great, I'm feeling strong, getting stronger. Energy level is great.

[dkarnes]

Week4 Stats:
Age: 45
Height: 5'6"
Weight: 155
Fat:17.2
the only thing i did diffrent this week is i add abs on tuesday and did 56min cardio on off days

[JudasPrius]

Weight This Week = 190.6
Weight Difference for the Week = -0.5
Current Protein = 250g
Current Carbs =150 g
Apettite= 5
Cardio= 5-6 days a week/30 min. 1-2 of those cardio sessions are done after a workout.

Finding it difficult to get in all meal requirements on Saturdays and Sundays (Fridays and Saturdays are days off from gym except for Friday AM cardio, and I work 16 hours each of those days. Sundays I recover with sleep from 8am-4pm, then do cardio right after I wake up). During the week is consistent though with training and cardio. I find myself playing "catch-up" one day a week, training several body parts within 12-18 hours of each other.

Rage, I watched your video for "Solo HRT" training... it really helped. Workouts are awesome!!! Pumps are so much better.

Going full bore, now that I have a feel for diet and training with solo HRT.

[mx105]

Weight This Week =227 lbs
Weight Difference for the Week = -1 lbs
Current Protein = 200 -250 g
Current Carbs Grams = 100 -150 g
Apettite= 4
Cardio=2 hrs
going to bump up cardio this week

[akira6713]

End of week 1 is a surprising disappointment. I need your help Tom.

Week 2 Stats

Weight this week: 149
Weight difference -2
Bodyfat: 13%
Current protein: 210 grams
Current Carbohydrates: 300 grams
Fat: 30-40 grams
Appetite: 5
Cardio: 5-6 days a week.

So today was the start of week 2. I have been eating like an animal, sometimes I have to force feed myself. It is all very clean food, medium to low GI carbs like Yams and brown rice, lean proteins like chicken breast and fish and lean ground beef cooked on the George Foreman, and at the amounts suggested by you. I make my weight gainer shake post workout one of my meals. To my surprise instead of gaining weight I have lost weight. WTF??? My metabolism must be insane after just getting off my 12 week cut. This is not good, do you recommend anything different Tom or is it too early to tweak?

The reason for my cardio workouts is due to my obese past and my stubborn loose skin collected at the bottom of my belly. It fills up with fat very quick, and im afraid that cutting out cardio immensely will contribute not only to losing my hard earned abs but also creating a sagging round belly look. Is this logic incorrect?

Although im doing cardio 5-6 days a week, im really only doing about 15-20 minutes low intensity cardio right after lifting on training days. Im also drinking Universal Real Gain mixed with some Wehy Isolate right after lifting, followed by the cardio. On Wednesdays and Saturdays Im doing my ab routine followed by a more intense HIT cardio workout which is only like 17 minutes as well.

Here is a picture of my loose skin and the reason why I keep up the cardio even during this bulk. Also what is your experienced opinion, will I be able to ever flaten it out completely and fill it up with hard muscle without surgery? I used to weigh 247 at my fattest, about 4 years ago.

[NW GYM RAT]

Weight this week: 176
Weight last week: 175
Weight difference: +1
Beginning weight: 166: +10
Current Protein: 250-300 grams
Current Carbohydrates: 250-300 grams
Current Fat: 40-76 grams
Appetite: 6
Cardio: 0

My macros have been a bit off this past week. Will try to nail them this week. I generally do not do cardio due to the fact that I tend to loose weight quickly when I do so.

[strongbulk250]

week 6 Start date : 22 Dec

Strongbulk250
Weight: 236
weight difference : 0
Appetite:7 a little hungry but feel slugish, could just be holiday stress
Calories: 3,312
Protein: 318g
Carbs: 290g
Fats: 45g

Gettinswole69
Weight: 215
Weight difference: -1
Appetite: 6
Calories: 2120
Protein: 216g
Carbs: 205g
Fats: 40g

We tuned fats down as instructed but still a little high. And yes I owe you pics. Just my partner and I are separated on christmas vacation.

[strongbulk250]

week 7
Start date : 29 Dec
So the holidays have once again got the best of my partner and I. Our diet and training went out of the window. Mainly cause we both went on holiday leave( vacation) back home. Im back to work though my partner is still on vacation. So we are transitioning to solo HRT for the time separated.

Strongbulk250
Weight: 240
weight difference : +4
Appetite: 10 while being served moms andby grandmas wonderful home cooking. Now back on normal routine im about a 5. Still stuffed . Calories: 4350
Protein: 413g
Carbs: 350g
Fats: 100g
All above are estimated. Grandma wouldn't give away all recipes. Let's just say everything was cooked oldschool.

Gettinswole69
weight: 217
Weight difference: +2
Called my partner but this is all the info I got of him. Just guessing his diet was similar.

Our only excuse is being in the military and eating crappy food, whenever you get good old mom home cooking there is no putting down the fork or saying no than you to that home cooked meal. Well get back on track.

[whiteoleander]

Weight last week: 129
This week: 132
Yippee for feeling better!!
My goal is to stay consistantly over 130, I think Ive hit it, prolly my biggest acompl. on HRT so far

Protien: 160
Carbs: 170-200
5 meals a day
App: 7
We will see how things even out now that the holidays are behind us

[mrdead]

How many of you are unsure, as to what exactly a front and back "relaxed" is...??? (No shame if you don't... And if you do... Just take this as a refresher...)

Front relaxed (Rage in center):
http://i292.photobucket.com/albums/mm25/mrdead1/005photo.jpg

Back Relaxed:
http://i292.photobucket.com/albums/mm25/mrdead1/2010%20Nationals/photo-8.jpg

As you can see... The term "relaxed" is a bit misleading... Muscles should be tense and taut... Otherwise it's a front and back "Slouch"... Not good... So... Practice these, and display what you truly have...!!!

[akira6713]

I must admit, as a novice I was confused about the terminology involved when referring to "relaxed" pose. Thanks

Another note Id like to make is I have no idea how to control my lats. I keep trying to squeeze that muscle and expand my lats to no avail, I nd up squeezing pecs and back or some other combination. This mind body connection is much harder than it appears to be.

[ragingmuscle]

weight today 158
fat 20.8 %
i eat 5 meals day i didnt do cardio this week been busy for christmas for my son. my legs are too sore for wensday i do 42min on tridemill on the weekends
i will try do cardio tommow. plainning doing 56mins.

Here's what I want you to do. Cut and paste this each week with updated numbers;

Beginning weight = X
Weight this week = X
Difference in weight for the week = X
Protein = 200 grams
Carbs = 100 grams
Fat = <25 grams
Appetite = 1 - 10, 10 being very hungry
Cardio = 30 minutes 6 days per week.

Follow this to the t and fill in the blanks next week brother.

[ragingmuscle]

Weight This Week = 191
Weight Difference for the Week = 0 lbs
Current Protein = 250g
Current Carbs =150 g
Apettite= 4
Cardio= 30 minutes x 5 days this past week, plus two 15 minutes sessions after training

Workouts are great, I'm feeling strong, getting stronger. Energy level is great.

Drop carbs to 100 grams per day. Increase cardio to 45 minutes, 6 days a week. No other changes.

[ragingmuscle]

Weight This Week = 190.6
Weight Difference for the Week = -0.5
Current Protein = 250g
Current Carbs =150 g
Apettite= 5
Cardio= 5-6 days a week/30 min. 1-2 of those cardio sessions are done after a workout.

Finding it difficult to get in all meal requirements on Saturdays and Sundays (Fridays and Saturdays are days off from gym except for Friday AM cardio, and I work 16 hours each of those days. Sundays I recover with sleep from 8am-4pm, then do cardio right after I wake up). During the week is consistent though with training and cardio. I find myself playing "catch-up" one day a week, training several body parts within 12-18 hours of each other.

Rage, I watched your video for "Solo HRT" training... it really helped. Workouts are awesome!!! Pumps are so much better.

Going full bore, now that I have a feel for diet and training with solo HRT.

Use the adjustments I just made for last week. Let's get this party started.

[ragingmuscle]

Weight This Week =227 lbs
Weight Difference for the Week = -1 lbs
Current Protein = 200 -250 g
Current Carbs Grams = 100 -150 g
Apettite= 4
Cardio=2 hrs
going to bump up cardio this week

hey a pound is a pound. Drop carbs to 100 grams per day. No other changes.

[ragingmuscle]

End of week 1 is a surprising disappointment. I need your help Tom.

Week 2 Stats

Weight this week: 149
Weight difference -2
Bodyfat: 13%
Current protein: 210 grams
Current Carbohydrates: 300 grams
Fat: 30-40 grams
Appetite: 5
Cardio: 5-6 days a week.

So today was the start of week 2. I have been eating like an animal, sometimes I have to force feed myself. It is all very clean food, medium to low GI carbs like Yams and brown rice, lean proteins like chicken breast and fish and lean ground beef cooked on the George Foreman, and at the amounts suggested by you. I make my weight gainer shake post workout one of my meals. To my surprise instead of gaining weight I have lost weight. WTF??? My metabolism must be insane after just getting off my 12 week cut. This is not good, do you recommend anything different Tom or is it too early to tweak?

The reason for my cardio workouts is due to my obese past and my stubborn loose skin collected at the bottom of my belly. It fills up with fat very quick, and im afraid that cutting out cardio immensely will contribute not only to losing my hard earned abs but also creating a sagging round belly look. Is this logic incorrect?

Although im doing cardio 5-6 days a week, im really only doing about 15-20 minutes low intensity cardio right after lifting on training days. Im also drinking Universal Real Gain mixed with some Wehy Isolate right after lifting, followed by the cardio. On Wednesdays and Saturdays Im doing my ab routine followed by a more intense HIT cardio workout which is only like 17 minutes as well.

Here is a picture of my loose skin and the reason why I keep up the cardio even during this bulk. Also what is your experienced opinion, will I be able to ever flaten it out completely and fill it up with hard muscle without surgery? I used to weigh 247 at my fattest, about 4 years ago.

Incredible that you have dropped 100 lbs off that frame. Very impressive. I've worked with a lot of guys that have had some skin issues and I can understand how this can be frustration. Since you've dropped the weight slowly over 4 years, that skin might not come back in much more if anymore. Right now your on more of a maintenance type of routine than anything, which for you is probably not a bad thing since you obviously want to keep your weight under control. The average person can fluctuate a couple pounds a day so 2 lbs either way in one week is no big. 4 pounds in 2 weeks...then that is momentum. You could very well be right in that your metabolism is cranked up from the cut.

My call is to up your protein to 240 grams and lets see what effect that has.

[ragingmuscle]

Weight this week: 176
Weight last week: 175
Weight difference: +1
Beginning weight: 166: +10
Current Protein: 250-300 grams
Current Carbohydrates: 250-300 grams
Current Fat: 40-76 grams
Appetite: 6
Cardio: 0

My macros have been a bit off this past week. Will try to nail them this week. I generally do not do cardio due to the fact that I tend to loose weight quickly when I do so.

Right on brother. No cardio for you. You stay pretty lean it looks like. No adjustments this week. Lets see where you are next once your back in the groove.

[ragingmuscle]

week 7
Start date : 29 Dec
So the holidays have once again got the best of my partner and I. Our diet and training went out of the window. Mainly cause we both went on holiday leave( vacation) back home. Im back to work though my partner is still on vacation. So we are transitioning to solo HRT for the time separated.

Strongbulk250
Weight: 240
weight difference : +4
Appetite: 10 while being served moms andby grandmas wonderful home cooking. Now back on normal routine im about a 5. Still stuffed . Calories: 4350
Protein: 413g
Carbs: 350g
Fats: 100g
All above are estimated. Grandma wouldn't give away all recipes. Let's just say everything was cooked oldschool.

Gettinswole69
weight: 217
Weight difference: +2
Called my partner but this is all the info I got of him. Just guessing his diet was similar.

Our only excuse is being in the military and eating crappy food, whenever you get good old mom home cooking there is no putting down the fork or saying no than you to that home cooked meal. Well get back on track.

Totally understand brother. No changes this week. Let's see where you are next.

[ragingmuscle]

Weight last week: 129
This week: 132
Yippee for feeling better!!
My goal is to stay consistantly over 130, I think Ive hit it, prolly my biggest acompl. on HRT so far

Protien: 160
Carbs: 170-200
5 meals a day
App: 7
We will see how things even out now that the holidays are behind us

Good job. Now that the holidays have passed, lets see what happens next week. No changes this week.

[ragingmuscle]

I must admit, as a novice I was confused about the terminology involved when referring to "relaxed" pose. Thanks

Another note Id like to make is I have no idea how to control my lats. I keep trying to squeeze that muscle and expand my lats to no avail, I nd up squeezing pecs and back or some other combination. This mind body connection is much harder than it appears to be.

I run posing clinics here at my place from time to time. Lats are a tough one for a lot of people. Posing is very deceiving and can make or break you in a competition. I had a great first posing coach named Andre "Bam Bam" Scott. Learned a ton from him. Most people look at only 8 mandatory poses when really there are 12. 8 mandatorys and 4 quarter turns (relaxed). When your up on stage your never 'relaxed'.

[dkarnes]

Here's what I want you to do. Cut and paste this each week with updated numbers;

Beginning weight = X
Weight this week = X
Difference in weight for the week = X
Protein = 200 grams
Carbs = 100 grams
Fat = <25 grams
Appetite = 1 - 10, 10 being very hungry
Cardio = 30 minutes 6 days per week.

Follow this to the t and fill in the blanks next week brother.

should i do cardio before are after weight training???
thanks for your help i try to follow this to the t
the protein, carbs and fat. is this how much for day or is weekly????

[mrdead]

Rage has asked me to post this in all of the check-in threads... Especially for those of you that are cutting...

This is an excerpt from a book called: "Sliced" It's written by Bill Reynolds and Negrita Jayde... If you can get ahold of it, I highly recommend it...

"By choosing bodybuilding as your lifestyle, you've made a deliberate choice to improve yourself. That makes you a doer not a watcher.

If you are truly ready to begin dieting, there's someting important that you must know. You are going to war! A psychological war. It will be against your toughest opponent - yourself.

It is a war that has littered the field of physical culture with many casualties. You could receive serious injuries to your self-esteem. Or you might have your self discipline shot apart. You may even have your enthusiasm killed.

Once you start to diet, you'll encounter all kinds of traps, traitors, and temptations along the way. Only a handful of dieters will remain unscathed. Those who make it through will be heavily rewarded. They will be called heroes.

In truth, it's simple to become sliced. You can take your physique to the exact condition you want, and we do mean "exact". However, we didn't say it would be easy. As a matter of fact, it's very tough. Many bodybuilders lose the battle-the one that determines whether you win or lose-occurs right in your mind."

As a person diets, they may notice a drop in strength... They may feel and even look like their muscles are flat and lifeless... Have you ever seen a bodybuilder, 2 nights prior to a show...??? They are generally flat, listless, weak, and lifeless... But, the day of the show, when they have their carb-up... Muscle bellies fill, life seems to spring from them... Meanwhile, truth be told, most of them are at their weakest... So... Forget about looking flat... Forget about getting weaker... Stay the course... You CAN do this...!!!

[NW GYM RAT]

Rage has asked me to post this in all of the check-in threads... Especially for those of you that are cutting...

This is an excerpt from a book called: "Sliced" It's written by Bill Reynolds and Negrita Jayde... If you can get ahold of it, I highly recommend it...

"By choosing bodybuilding as your lifestyle, you've made a deliberate choice to improve yourself. That makes you a doer not a watcher.

If you are truly ready to begin dieting, there's someting important that you must know. You are going to war! A psychological war. It will be against your toughest opponent - yourself.

It is a war that has littered the field of physical culture with many casualties. You could receive serious injuries to your self-esteem. Or you might have your self discipline shot apart. You may even have your enthusiasm killed.

Once you start to diet, you'll encounter all kinds of traps, traitors, and temptations along the way. Only a handful of dieters will remain unscathed. Those who make it through will be heavily rewarded. They will be called heroes.

In truth, it's simple to become sliced. You can take your physique to the exact condition you want, and we do mean "exact". However, we didn't say it would be easy. As a matter of fact, it's very tough. Many bodybuilders lose the battle-the one that determines whether you win or lose-occurs right in your mind."

As a person diets, they may notice a drop in strength... They may feel and even look like their muscles are flat and lifeless... Have you ever seen a bodybuilder, 2 nights prior to a show...??? They are generally flat, listless, weak, and lifeless... But, the day of the show, when they have their carb-up... Muscle bellies fill, life seems to spring from them... Meanwhile, truth be told, most of them are at their weakest... So... Forget about looking flat... Forget about getting weaker... Stay the course... You CAN do this...!!!

First of all I want to say THANK YOU to Rage and to Chris for all of their help. I appreciate all of the criticism and input not only from the aforementioned, but everyone else. We are all in it together. Together we can train hard and make the gains that we have in mind. Keep up the good work everyone.

Game on!!!!

[mrdead]

First of all I want to say THANK YOU to Rage and to Chris for all of their help. I appreciate all of the criticism and input not only from the aforementioned, but everyone else. We are all in it together. Together we can train hard and make the gains that we have in mind. Keep up the good work everyone.

Game on!!!!

No problemo... Both Rage and I are servants to the iron, and enjoy sharing what we know as well as helping others reach their goals...

[mrdead]

Again, another excerpt from "Sliced" by Negrita Jayde and Bill Reynolds:

"The Greatness of goals:
Before you spend the next several months dieting, you should spend a few minutes defining what you want. In most cases encountered, you'd be surprised at how many bodybuilders have vaguely defined goals. Sure, they'd like to get more cut, or get bigger, but that's not concrete enough. These desires are far too general. You need to get specific. The mind loves to focus on all kinds of little details. Just "how" sliced do you want to become? "How" much bigger do you need to be?

Start out by breaking down your ultimate goal and setting yourself some short term, easily obtainable goals. You could decide to lose four pounds in two weeks, or one inch off your waistline in 20 days. The more precise you are, the better. Taken over a period of time, these little goals have a big way of adding up to dramatic results. Goals give your workouts a sense of meaning and purpose. That mental keenness in wanting to reach your goal lightens the actual physical load of weight you're lifting. Remember this simple equation:

U (Understanding) + E (Effort) = R (Results)

The more you know what you want, and the more effort you put into it, the more clearly defined the result. Once, a week away from a big show, a bodybuilder asked IFBB Pro Negrita Jayde to take a look at him. Seeing he was way off, she asked him, "Did you want to look like this a week away from your show?" He replied in a disappointed tone, "I didn't know what I wanted, but I didn't want to look like THIS!"

Talk about a wasted effort! Even though he had dieted for weeks and trained hard, a poorly defined goal gave him a poor physical result.

This is a very powerful concept, and it must not be taken lightly. Goals are extremely important for success. They direct all of your passion!"

[akira6713]

Goals have always helped me work harder. Without clear defined goals, I find my effort to be minimal. Also by envisioning my goals, I find that this sport becomes art. You imagine what you want to create, you use the weights like an artist uses his paint brush, and the end result is a masterpiece.

[akira6713]

Incredible that you have dropped 100 lbs off that frame. Very impressive. I've worked with a lot of guys that have had some skin issues and I can understand how this can be frustration. Since you've dropped the weight slowly over 4 years, that skin might not come back in much more if anymore. Right now your on more of a maintenance type of routine than anything, which for you is probably not a bad thing since you obviously want to keep your weight under control. The average person can fluctuate a couple pounds a day so 2 lbs either way in one week is no big. 4 pounds in 2 weeks...then that is momentum. You could very well be right in that your metabolism is cranked up from the cut.

My call is to up your protein to 240 grams and lets see what effect that has.

Thank you so much for taking the time to work with me on an individual basis, I truly appreciate it Tom. I will increase my protein this week. I also started to have a larger PWO shake. Not too much larger but I felt way too hungry afterwards. Will keep you updated on any changes next week. Thanks again Tom!

As far as my weight loss, sometimes regardless of all the gains I make, I feel doomed to fail with the saggy skin. I feel like I will never reach the vision of perfection I have created in my mind due to my poor choices in food as a child. No matter how ripped I get, the saggy belly makes me feel fat. Its really discouraging, specially as a bodybuilder.

[flyingfury18]

Week 1 Check-In:

This program was definetly harder than expected. Almost every muscle got SORE. Not used to do so many reps either. I dont know if its all in my head but i feel everything getting tighter and feel better. 11 weeks to go!!!

Beginning weight = 150.8
Weight this week = 152.6
Difference in weight for the week = + 1.8
Difference in weight from beginning = + 1.8
Protein = 308.5 grams
Carbs = 437 grams
Fat = 110 grams
Appetite = 5
Cardio = 10 minutes at 6mph 2 days per week.

[dkarnes]

Beginning weight = 154
Weight this week = 156
Difference in weight for the week = 2
Protein = 212 grams
Carbs = 183 grams
Fat = 49 grams
Appetite = 5
Cardio = 30 minutes 5 days per week.

[rockwood51]

Beginning weight = 350
Weight this week = 350
Difference in weight for the week = N/A
Protein = 320 grams
Carbs = 100 grams
Fat = 37 with current meal plan
Appetite = 5
Cardio = 45m upon waking / 30m one hour after last meal

Tom, I'm just checking in. No need for adjustment this week as I just started the plan we formed on friday, today.

[mx105]

Weight This Week =226 lbs
Weight Difference for the Week = -1 lbs
Current Protein = 200 -250 g
Current Carbs Grams = 100 g
Apettite= 8
Cardio=2.5 hrs
not really dropping weight but pants are loose and getting stronger and shoulders are growing great.. What should my calorie intake be around?im about 2000 right now

[ragingmuscle]

should i do cardio before are after weight training???
thanks for your help i try to follow this to the t
the protein, carbs and fat. is this how much for day or is weekly????

Best to do it first thing in the am when you wake up and before you eat. The macro amounts I give you are daily totals.


Beginning weight = 154
Weight this week = 156
Difference in weight for the week = 2
Protein = 212 grams
Carbs = 183 grams
Fat = 49 grams
Appetite = 5
Cardio = 30 minutes 5 days per week.

Drop carbs to 100 grams per day. Increase cardio to 45 minutes 6 days.

[ragingmuscle]

First of all I want to say THANK YOU to Rage and to Chris for all of their help. I appreciate all of the criticism and input not only from the aforementioned, but everyone else. We are all in it together. Together we can train hard and make the gains that we have in mind. Keep up the good work everyone.

Game on!!!!

Your welcome brother!

[ragingmuscle]

Goals have always helped me work harder. Without clear defined goals, I find my effort to be minimal. Also by envisioning my goals, I find that this sport becomes art. You imagine what you want to create, you use the weights like an artist uses his paint brush, and the end result is a masterpiece.

Great way to put it!


Thank you so much for taking the time to work with me on an individual basis, I truly appreciate it Tom. I will increase my protein this week. I also started to have a larger PWO shake. Not too much larger but I felt way too hungry afterwards. Will keep you updated on any changes next week. Thanks again Tom!

As far as my weight loss, sometimes regardless of all the gains I make, I feel doomed to fail with the saggy skin. I feel like I will never reach the vision of perfection I have created in my mind due to my poor choices in food as a child. No matter how ripped I get, the saggy belly makes me feel fat. Its really discouraging, specially as a bodybuilder.

Your welcome brother. Well your certainly not doomed brother. You need to make a list of all your options, set some appointments and get some feedback on how to handle this.....20% of your time defining the problem, 80% working on the solution. Stay focused on what you want and don't sell yourself short.

[ragingmuscle]

Week 1 Check-In:

This program was definetly harder than expected. Almost every muscle got SORE. Not used to do so many reps either. I dont know if its all in my head but i feel everything getting tighter and feel better. 11 weeks to go!!!

Beginning weight = 150.8
Weight this week = 152.6
Difference in weight for the week = + 1.8
Difference in weight from beginning = + 1.8
Protein = 308.5 grams
Carbs = 437 grams
Fat = 110 grams
Appetite = 5
Cardio = 10 minutes at 6mph 2 days per week.

Let's clean up the diet a tad brother. Leave protein and carbs where they are. Drop fat down to no more than 40 grams. If you need a guide on a meal plan, check out this page;

http://www.bodybuilding.com/fun/hrt-animal-hellraiser-trainer-nutrition-overview.html

Be sure to check it out top to bottom and watch the video.

[ragingmuscle]

Beginning weight = 350
Weight this week = 350
Difference in weight for the week = N/A
Protein = 320 grams
Carbs = 100 grams
Fat = 37 with current meal plan
Appetite = 5
Cardio = 45m upon waking / 30m one hour after last meal

Tom, I'm just checking in. No need for adjustment this week as I just started the plan we formed on friday, today.

Sounds good brother. 275..lets make it happen.

[ragingmuscle]

Weight This Week =226 lbs
Weight Difference for the Week = -1 lbs
Current Protein = 200 -250 g
Current Carbs Grams = 100 g
Apettite= 8
Cardio=2.5 hrs
not really dropping weight but pants are loose and getting stronger and shoulders are growing great.. What should my calorie intake be around?im about 2000 right now

Keep protein at 250, drop carbs to 50 grams per day. 1,000 calories of protein, 200 calories of carbs and no higher than 225 calories in fat.

[mx105]

Keep protein at 250, drop carbs to 50 grams per day. 1,000 calories of protein, 200 calories of carbs and no higher than 225 calories in fat.

Will do!!! Thank you bro

[flyingfury18]

Thanks for the feedback, shuffled diet. Took out most of milk, added yams and brown rice. Hope this looks better.

New numbers:
Calories: 3028
Protein: 311.3
Carbs: 366
Fat: 41.7

[akira6713]

Day 1 of Week 3: Update


Weight this week: 154
Weight difference = +5
Bodyfat: 13%
Current protein: 230 grams
Current Carbohydrates: 330 grams
Fat: 40-50 grams
Appetite: 5
Cardio: 5-6 days a week.


Hey Tom your changes to my diet from 210 grams of protein to 230 worked. I also increased my carbs from 300 to 330, so basically just getting all that extra protein and carbs by adding one extra scoop of Universal real gains to my PWO shake which I have within 5 minutes of lifting. I finally went up in weight last week after increasing my daily intake. Although I will not lie, on Sunday I went to the PA Farm Show with my girlfriend and spent 3pm to 9pm eating cheat meals. Had Pizza, Nachos, Cheese Cubes, Waffles, Ice Cream, and Roast Beef sandwhich. It was all so good, I hardly ever get a chance to cheat sometimes I eat way too clean day in and day out. So I imagine most of that weight is superficial from my major consumption yesterday. Went back to clean eating yesterday for my last meal.

Also I added a few cheat meals here and there throughout the week I felt I was eating way too clean. Nothing crazy just maybe 2 in the week. spread out, like treating myself to a chicken pot pie instead of the same old brown rice, chicken breast and veggies. And the other cheat meal was a slice of pizza, a hot dog minus the bun and a banana. Decided to add my daily serving of dairy to last meal. Last meal of the night usually consists of some sort of combination of either fat free plain greek yogurt, fat free cottage cheese, and or fat free milk, with some Kashi cereal for carbs and is really high in protein too.

Been Working my abs twice a week, on Wednesdays and on Saturdays, which I follow with an HIT cardio session of about 17 minutes. Monday, Tuesday, Thursday, and Friday I keep my cardio to 15 minutes low intensity (heart rate about 130) after workout and a PWO shake.

[JudasPrius]

Weight This Week =188.2
Weight Difference for the Week = -2.4 lbs.
Current Protein = 200 g
Current Carbs Grams = 100 g
Apettite= 5
Cardio= 45 minutes, 6 days a week

Things are going good. This Friday I start back up training with Mike Francois again. I'm totally psyched!! My workouts are pretty intense. I don't see anyone else in the gym grimacing in utter pain.

On a side note, my energy level is through the roof!!

[SquidC]

Weight This Week = 235 lbs
Weight Difference for the Week = +1 lbs
Current Protein = 300 - 350 g
Current Carbs Grams = 250 g
Fat = 40 - 50 g
Apettite = 8
Cardio = 2 - 3 hrs, needs to be higher

Fat is melting off and muscle definition is showing through so I must be doing something right.

[ragingmuscle]

Thanks for the feedback, shuffled diet. Took out most of milk, added yams and brown rice. Hope this looks better.

New numbers:
Calories: 3028
Protein: 311.3
Carbs: 366
Fat: 41.7

Yes, that's better brother. Carbs might be a bit on the high side but we'll see. Check in next week my brother.

[ragingmuscle]

Day 1 of Week 3: Update


Weight this week: 154
Weight difference = +5
Bodyfat: 13%
Current protein: 230 grams
Current Carbohydrates: 330 grams
Fat: 40-50 grams
Appetite: 5
Cardio: 5-6 days a week.


Hey Tom your changes to my diet from 210 grams of protein to 230 worked. I also increased my carbs from 300 to 330, so basically just getting all that extra protein and carbs by adding one extra scoop of Universal real gains to my PWO shake which I have within 5 minutes of lifting. I finally went up in weight last week after increasing my daily intake. Although I will not lie, on Sunday I went to the PA Farm Show with my girlfriend and spent 3pm to 9pm eating cheat meals. Had Pizza, Nachos, Cheese Cubes, Waffles, Ice Cream, and Roast Beef sandwhich. It was all so good, I hardly ever get a chance to cheat sometimes I eat way too clean day in and day out. So I imagine most of that weight is superficial from my major consumption yesterday. Went back to clean eating yesterday for my last meal.

Also I added a few cheat meals here and there throughout the week I felt I was eating way too clean. Nothing crazy just maybe 2 in the week. spread out, like treating myself to a chicken pot pie instead of the same old brown rice, chicken breast and veggies. And the other cheat meal was a slice of pizza, a hot dog minus the bun and a banana. Decided to add my daily serving of dairy to last meal. Last meal of the night usually consists of some sort of combination of either fat free plain greek yogurt, fat free cottage cheese, and or fat free milk, with some Kashi cereal for carbs and is really high in protein too.

Been Working my abs twice a week, on Wednesdays and on Saturdays, which I follow with an HIT cardio session of about 17 minutes. Monday, Tuesday, Thursday, and Friday I keep my cardio to 15 minutes low intensity (heart rate about 130) after workout and a PWO shake.

13% is on the upper side of what I consider a bulking bodyfat. Bring your carbs down to 300 and limit your cheat meals to 3 a week tops for the next 12 weeks brother. Let's see how that goes.

[ragingmuscle]

Weight This Week =188.2
Weight Difference for the Week = -2.4 lbs.
Current Protein = 200 g
Current Carbs Grams = 100 g
Apettite= 5
Cardio= 45 minutes, 6 days a week

Things are going good. This Friday I start back up training with Mike Francois again. I'm totally psyched!! My workouts are pretty intense. I don't see anyone else in the gym grimacing in utter pain.

On a side note, my energy level is through the roof!!

Awesome...let's do a cheat meal this weekend, say Saturday for your last meal of the day, then back to the grind.

[ragingmuscle]

Weight This Week = 235 lbs
Weight Difference for the Week = +1 lbs
Current Protein = 300 - 350 g
Current Carbs Grams = 250 g
Fat = 40 - 50 g
Apettite = 8
Cardio = 2 - 3 hrs, needs to be higher

Fat is melting off and muscle definition is showing through so I must be doing something right.

Send me a front and back relaxed brother. No changes this week.

[NW GYM RAT]

Weight This Week = 177 lbs
Weight Difference for the Week = 0 lbs
Current Protein = 275-305 g
Current Carbs Grams = 275 - 315 g
Fat = 40 - 70 g
Apettite = 8

[jdyqf]

Checking in. I am not sure about the solo or partner yet. I have a partner, but not sure if he is going to do this program. Made the log last night under Jeff's Log to Serious Mass. Thanks for the program and I am ready for the pain. Pics will be posted tomorrow on log or do you need anything messaged?

[SquidC]

Send me a front and back relaxed brother. No changes this week.

Will do

[strongbulk250]

So on the beginning of the week I had a great leg workout, so I decided to treat myself to my favorite cheat meal, a huge burrito from a little mexican mom and pop roach coach style eatery. Ate there over a dozen times but this time I unfortunately got food poisoning. This led to an unpleasant week with poor workouts and trying to force feed myself and hold it down. Reason for such low macros. Feeling better now and looking toward this upcoming week to get back to my routine.

Strongbulk250
Weight: 238
weight difference : -2
Appetite: 2
Calories: 2,287
Protein: 205g
Carbs: 243g
Fats: 22g

Gettinswole69
As for my partner, he is still on vacation, so no info to post on him.. We are both doing solo HRT right now. Its good but I can't wait to hit the weights together. Luckily he will be here this weekend. Whether it's motivation , trust, or support HRT is best with a partner to go through hell with. Atleast in my opinion.

[flyingfury18]

Week 2 Check-In:

Another good week. Had to lower some weights, definately humbling. I can feel/see myself looking better!

Beginning weight = 150.8
Weight last week = 152.6
Weight this week = 153.2
Difference in weight for the week = + .6
Difference in weight from beginning = + 2.4
Protein = 311.3 grams
Carbs = 366 grams
Fat = 41.7 grams
Appetite = 5
Cardio = 10 minutes at 6mph 1 day per week.

[mx105]

Weight This Week =224 lbs
Weight Difference for the Week = -3 lbs
Current Protein = 200 -250 g
Current Carbs Grams = 50 g
Apettite= 7
Cardio=3 hrs

[dkarnes]

weight last week 156
Beginning weight = 154
Weight this week = 160
Difference in weight for the week = +6
Protein = 143 grams
Carbs = 172 grams
Fat = 83 grams
Appetite = 5
Cardio = 45 minutes 5 days per week.
felt strong this week.

[mrdead]

Checking in. I am not sure about the solo or partner yet. I have a partner, but not sure if he is going to do this program. Made the log last night under Jeff's Log to Serious Mass. Thanks for the program and I am ready for the pain. Pics will be posted tomorrow on log or do you need anything messaged?

Let us know which method you're going to use...

[mrdead]

So on the beginning of the week I had a great leg workout, so I decided to treat myself to my favorite cheat meal, a huge burrito from a little mexican mom and pop roach coach style eatery. Ate there over a dozen times but this time I unfortunately got food poisoning. This led to an unpleasant week with poor workouts and trying to force feed myself and hold it down. Reason for such low macros. Feeling better now and looking toward this upcoming week to get back to my routine.

Strongbulk250
Weight: 238
weight difference : -2
Appetite: 2
Calories: 2,287
Protein: 205g
Carbs: 243g
Fats: 22g

Gettinswole69
As for my partner, he is still on vacation, so no info to post on him.. We are both doing solo HRT right now. Its good but I can't wait to hit the weights together. Luckily he will be here this weekend. Whether it's motivation , trust, or support HRT is best with a partner to go through hell with. Atleast in my opinion.

I'll give Rage a brain bump for updates...

[jdyqf]

Let us know which method you're going to use...

I am using the solo method. I have a partner, but we are doing the solo methods still.

[NW GYM RAT]

This weeks check-in:

Weight this week: 176
Weight last week: 177
Weight difference: -1
Beginning weight: 166: +10
Current Protein: 300 grams
Current Carbohydrates: 300 grams
Current Fat: 40-45 grams
Appetite: 8
Cardio: 0

I am actually locking my macros. I am able to hit the numbers on a more consistent basis.

[NW GYM RAT]

Took these pictures at the end of last week.

[SquidC]

Weekly check in, progress pics posted in my HRT thread as requested last week.

Weight This Week = 234 lbs
Weight Difference for the Week = -1 lbs
Current Protein = 300 - 350 g
Current Carbs Grams = 250 g
Fat = 40 - 50 g

[mrdead]

Got word from Rage, last night... In the event that he is unable to get in here, today... I will handle this week's changes... Unless any of you have an issue with that... And, if you do, that is fine and I can respect that...

[SquidC]

Got word from Rage, last night... In the event that he is unable to get in here, today... I will handle this week's changes... Unless any of you have an issue with that... And, if you do, that is fine and I can respect that...

No problem here, fire away if needed brotha!! :D

[akira6713]

Week 3 Update:

Weight this week: 157
Weight difference = +3
Bodyfat: 12%
Bodyfat differnce: -1%
Current protein: 230 grams
Current Carbohydrates: 300 grams
Fat: 40-50 grams
Appetite: 7
Cardio: 4 days, 15 minutes.

I did a lot of cheating last week 3. It was not really all too much really but more than I am comfortable with. I ate this one Brownie Sundae at Aroogas Bar and Grill while watching UFC 142. It must have been at least 1500 calories it was huge, but fantastic! I also ate my girlfriends mozzarella sticks,
I thought she was done but she wasnt.

None the less doing HIT cardio must be working well with HRT because not only did I gain 3 lbs I also went down to 12% bodyfat.

[mrdead]

So on the beginning of the week I had a great leg workout, so I decided to treat myself to my favorite cheat meal, a huge burrito from a little mexican mom and pop roach coach style eatery. Ate there over a dozen times but this time I unfortunately got food poisoning. This led to an unpleasant week with poor workouts and trying to force feed myself and hold it down. Reason for such low macros. Feeling better now and looking toward this upcoming week to get back to my routine.

Strongbulk250
Weight: 238
weight difference : -2
Appetite: 2
Calories: 2,287
Protein: 205g
Carbs: 243g
Fats: 22g

Gettinswole69
As for my partner, he is still on vacation, so no info to post on him.. We are both doing solo HRT right now. Its good but I can't wait to hit the weights together. Luckily he will be here this weekend. Whether it's motivation , trust, or support HRT is best with a partner to go through hell with. Atleast in my opinion.

No change... Stay away from the Roach Coach...


Week 2 Check-In:

Another good week. Had to lower some weights, definately humbling. I can feel/see myself looking better!

Beginning weight = 150.8
Weight last week = 152.6
Weight this week = 153.2
Difference in weight for the week = + .6
Difference in weight from beginning = + 2.4
Protein = 311.3 grams
Carbs = 366 grams
Fat = 41.7 grams
Appetite = 5
Cardio = 10 minutes at 6mph 1 day per week.

Up the cardio to 20 minutes...


Weight This Week =224 lbs
Weight Difference for the Week = -3 lbs
Current Protein = 200 -250 g
Current Carbs Grams = 50 g
Apettite= 7
Cardio=3 hrs

No change, except a cheat meal on Saturday, last meal of the day...


weight last week 156
Beginning weight = 154
Weight this week = 160
Difference in weight for the week = +6
Protein = 143 grams
Carbs = 172 grams
Fat = 83 grams
Appetite = 5
Cardio = 45 minutes 5 days per week.
felt strong this week.

No change, this week...


I am using the solo method. I have a partner, but we are doing the solo methods still.

Need to see what your diet looks like...


This weeks check-in:

Weight this week: 176
Weight last week: 177
Weight difference: -1
Beginning weight: 166: +10
Current Protein: 300 grams
Current Carbohydrates: 300 grams
Current Fat: 40-45 grams
Appetite: 8
Cardio: 0

I am actually locking my macros. I am able to hit the numbers on a more consistent basis.

No change...


Weekly check in, progress pics posted in my HRT thread as requested last week.

Weight This Week = 234 lbs
Weight Difference for the Week = -1 lbs
Current Protein = 300 - 350 g
Current Carbs Grams = 250 g
Fat = 40 - 50 g

No change..


Week 3 Update:

Weight this week: 157
Weight difference = +3
Bodyfat: 12%
Bodyfat differnce: -1%
Current protein: 230 grams
Current Carbohydrates: 300 grams
Fat: 40-50 grams
Appetite: 7
Cardio: 4 days, 15 minutes.

I did a lot of cheating last week 3. It was not really all too much really but more than I am comfortable with. I ate this one Brownie Sundae at Aroogas Bar and Grill while watching UFC 142. It must have been at least 1500 calories it was huge, but fantastic! I also ate my girlfriends mozzarella sticks,
I thought she was done but she wasnt.

None the less doing HIT cardio must be working well with HRT because not only did I gain 3 lbs I also went down to 12% bodyfat.

Cardio to 20 min.... And watch those cheats... Otherwise I can foresee Rage dropping your daily carbs...

[JudasPrius]

Weight today= 185.6
Weight last week =188.2
Weight Difference for the Week = -2.6 lbs.
Current Protein = 200 g
Current Carbs Grams = 100 g
Apettite= 5
Cardio= 45 minutes, 6 days a week. Felt so good yesterday I added an extra 30 minutes on the recumbant bike.

Supplements: 5g Glutamine, and 5g BCAA before and after every workout and every cardio session.


I'm currently cutting, and I'm happy with the weight loss. Strength is really good, energy is great! Rage let me have one cheat meal last Saturday, which actually turned into 2 cheat meals.

Question about cardio... should I be focusing on burning more calories per cardio session (80% MHR), or go for less intensity (65%MHR) for more efficient fat burn? Or mix it up? I've been going pretty intense, about 80% MHR.

[mrdead]

Weight today= 185.6
Weight last week =188.2
Weight Difference for the Week = -2.6 lbs.
Current Protein = 200 g
Current Carbs Grams = 100 g
Apettite= 5
Cardio= 45 minutes, 6 days a week. Felt so good yesterday I added an extra 30 minutes on the recumbant bike.

Supplements: 5g Glutamine, and 5g BCAA before and after every workout and every cardio session.


I'm currently cutting, and I'm happy with the weight loss. Strength is really good, energy is great! Rage let me have one cheat meal last Saturday, which actually turned into 2 cheat meals.

Question about cardio... should I be focusing on burning more calories per cardio session (80% MHR), or go for less intensity (65%MHR) for more efficient fat burn? Or mix it up? I've been going pretty intense, about 80% MHR.

Rage prefers to have people doing their cardio with their HR in the 120-140 range...

[JudasPrius]

Rage prefers to have people doing their cardio with their HR in the 120-140 range...

Alright, I'll make the change. Thanks!

[mrdead]

Alright, I'll make the change. Thanks!

No problemo... Otherwise, no diet change...

[rockwood51]

Weight today= Unknown
Weight last week = 348
Weight Difference for the Week = Unknown
Current Protein = 320 g
Current Carbs Grams = 100 g
Apettite= 6-7
Cardio= 45m on waking / 30m after last meal


I know I've dropped weight. Last time I had access to a scale I was at 343 which is -5lbs and that was last Thursday.

I'm mainly checking in to let Tom know I'm putting out continued effort and not giving up after he put specific effort into helping with my goals. My situation has temporarily changed. I don't want to throw all of that here and clog up the thread so you'll have to head over to my journal for more information.

[jdyqf]

Week 1 Check-in!! Oh yeah.
Weight Last Week: 164
Weight this Week: 166
Weight Change: +2 lbs. Would have like a little more maybe, but decent numbers for the first week especially since diet was new and everything.
Current Protein: 268.5g
Current Carbs: 385g
Current Fat: 100g
Appetite: 6
Cardio: 2 Days (Wed, Sat, 25 min each time)

Let me know of anything. I am trying to get up to 185 (that is the goal).

[flyingfury18]

Week 3 Check-In:

Got transfered at work Friday, so gotta find new gym. Hopefully it has the same equipment and i wont have to change anything up.

Beginning weight = 150.8
Weight last week = 153.2
Weight this week = 154.0
Difference in weight for the week = + .8
Difference in weight from beginning = + 3.2
Protein = 311.3 grams
Carbs = 366 grams
Fat = 41.7 grams
Appetite = 5
Cardio = 20 minutes at 6mph 1 day.

[J_Dieter]

Past Week's Progress - Week 1

Last week's weight - 236.6lbs
This week's weight - 234.2lbs
Weight Lost - 2.4lbs

Average Macros

I had spoken to Rage in the middle of the week, and we tweaked my macros a little bit...so my average daily macros were:


Protein - 205g
Carbs - 75
Fats - 30


Cardio - 30 minutes. Kept the heart rate between 145-155.

Appetite - Overall, 3. I think this was nerves...I had finals and was going nuts thinking about it all week. After training appetite was probably a 6 or 7.

[mx105]

Weight This Week =222 lbs
Weight Difference for the Week = -2 lbs
Current Protein = 200 -250 g
Current Carbs Grams = 50 g
Apettite= 7
Cardio=3 hrs
I have been feeling like crap in the gym.. no energy and feel weak... any advise?

[dkarnes]

weight last week 160
Beginning weight = 154
Weight this week = 161
Difference in weight for the week = +1
Protein = 146 grams
Carbs = 205 grams
Fat = 89 grams
Appetite = 5
Cardio = 45 minutes 5 days per week.

[SquidC]

weight last week 232
Beginning weight = 234
Weight this week = 230
Difference in weight for the week = -4
Protein = 350 grams
Carbs = 225 grams
Fat = 35 grams
Appetite = 7
Cardio = 45 minutes 3 days a week and usually warm up on the elliptical and cool down as well.

[rockwood51]

Last check-in = 348
Beginning weight = 355
Weight this week = 343
Difference in weight for the week = -5
Protein = 320 grams
Carbs = 100 grams
Fat = < 40 grams
Appetite = 6
Cardio = 45 minutes in AM / 10m warm-up before workouts / 20m after workouts



Just checking in. I want to hold fast on the diet plan I'm on since I wasn't able to stick to it very well due to the circumstances. I'm back home now and anchored back down. I need to be more stringent with my cardio also. The morning cardio often gets passed up due to work calling my name. I need to get my schedule adjusted to get up earlier in the AM.

[ragingmuscle]

Week 1 Check-in!! Oh yeah.
Weight Last Week: 164
Weight this Week: 166
Weight Change: +2 lbs. Would have like a little more maybe, but decent numbers for the first week especially since diet was new and everything.
Current Protein: 268.5g
Current Carbs: 385g
Current Fat: 100g
Appetite: 6
Cardio: 2 Days (Wed, Sat, 25 min each time)

Let me know of anything. I am trying to get up to 185 (that is the goal).

Drop that fat down to no more than 40 grams per day. With a gain of 2 lbs, thats pretty solid so no changes this week. Send me a front and back relaxed pose so I can see what your looking like. PM me for an email address.


Week 3 Check-In:

Got transfered at work Friday, so gotta find new gym. Hopefully it has the same equipment and i wont have to change anything up.

Beginning weight = 150.8
Weight last week = 153.2
Weight this week = 154.0
Difference in weight for the week = + .8
Difference in weight from beginning = + 3.2
Protein = 311.3 grams
Carbs = 366 grams
Fat = 41.7 grams
Appetite = 5
Cardio = 20 minutes at 6mph 1 day.

I need a front and back relaxed pose so I know what you look like. PM me for an email address. No changes this week. Up about a pound so your good there. Be sure to get me those pics.



Past Week's Progress - Week 1

Last week's weight - 236.6lbs
This week's weight - 234.2lbs
Weight Lost - 2.4lbs

Average Macros

I had spoken to Rage in the middle of the week, and we tweaked my macros a little bit...so my average daily macros were:


Protein - 205g
Carbs - 75
Fats - 30


Cardio - 30 minutes. Kept the heart rate between 145-155.

Appetite - Overall, 3. I think this was nerves...I had finals and was going nuts thinking about it all week. After training appetite was probably a 6 or 7.

Nice drop brother. I've seen your pics, so no need for more next week. Let's keep the momentum going. Increase cardio to 45 minutes, 6 days a week. Same food rotation. Lower your heart rate on the cardio to around 100-120.


Weight This Week =222 lbs
Weight Difference for the Week = -2 lbs
Current Protein = 200 -250 g
Current Carbs Grams = 50 g
Apettite= 7
Cardio=3 hrs
I have been feeling like crap in the gym.. no energy and feel weak... any advise?

Doing 3 hours of cardio might have something to do with it. Send me a front and back relaxed pose so I can see whats going on. Also email or PM me your starting weight and the date you started dieting. No changes for now.


weight last week 160
Beginning weight = 154
Weight this week = 161
Difference in weight for the week = +1
Protein = 146 grams
Carbs = 205 grams
Fat = 89 grams
Appetite = 5
Cardio = 45 minutes 5 days per week.

Lower fat down to no higher than 40 grams per day. Send me a front and back relaxed, so I can see your progress. No other changes for this week.


weight last week 232
Beginning weight = 234
Weight this week = 230
Difference in weight for the week = -4
Protein = 350 grams
Carbs = 225 grams
Fat = 35 grams
Appetite = 7
Cardio = 45 minutes 3 days a week and usually warm up on the elliptical and cool down as well.

Send me a front and back relaxed. Sounds like your going through a positive body comp change. No changes this week.


Last check-in = 348
Beginning weight = 355
Weight this week = 343
Difference in weight for the week = -5
Protein = 320 grams
Carbs = 100 grams
Fat = < 40 grams
Appetite = 6
Cardio = 45 minutes in AM / 10m warm-up before workouts / 20m after workouts



Just checking in. I want to hold fast on the diet plan I'm on since I wasn't able to stick to it very well due to the circumstances. I'm back home now and anchored back down. I need to be more stringent with my cardio also. The morning cardio often gets passed up due to work calling my name. I need to get my schedule adjusted to get up earlier in the AM.

Diet is on point and 5 lbs is nothing to complain about, but I do want you locked on to the routine. Get the cardio in and get the meals in. Let's keep this progress going brother.

[dkarnes]

I will post the picture of me this weekend. I will try low my fat down this week.

[JudasPrius]

Weight today= 183.8
Weight last week =185.6
Weight Difference for the Week = -1.8 lbs.
Current Protein = 200 g
Current Carbs Grams = 100 g
Apettite= 5
Cardio= 45 minutes, 6 days a week

All is still going well. Strength is really good, energy level is great. Workouts are getting more and more intense. Loving this program!!!

[akira6713]

Week 4 Update:

Weight this week: 155
Weight difference = -2
Current protein: 230 grams
Current Carbohydrates: 300 grams
Fat: 40-50 grams
Appetite: 7
Cardio: 4 days, 20 minutes


Well I went down 2 lbs, but I think that just because my weight is fluctuating slightly. To be quite honest I feel like something is off in my diet. I cant quite put my finger on it. I mean my strength is good. Other than small changes in lifts depending on energy levels that day but training intensity is fierce. The problem is I feel like im maintaining body fat that Im eager to loose, specifically in the lower belly. Diet is on point, not many cheat meals. I don't know whats going on. Maybe too much protein, or too many carbs? I do tend to eat dairies at night before bed. Thats when I have my last meal, usually 0%fat greek yogurt or cottage cheese with Kashi cereal.

Still doing abs on Wednesdays and Saturdays.

http://i1234.photobucket.com/albums/ff419/akira6713/IMG_20120124_092530.jpg

[ragingmuscle]

weight last week 232
Beginning weight = 234
Weight this week = 230
Difference in weight for the week = -4
Protein = 350 grams
Carbs = 225 grams
Fat = 35 grams
Appetite = 7
Cardio = 45 minutes 3 days a week and usually warm up on the elliptical and cool down as well.

Lower carbs to 150 grams per day. Follow the food selections I outline in the Nutritional Episode and that are listed on this page.

http://www.bodybuilding.com/fun/hrt-animal-hellraiser-trainer-nutrition-overview.html

Adjust your macros to my weekly adjustments. Weight and measure all of your food. 30 minutes of cardio 6 days a week. No cardio on leg day. No other changes.

[ragingmuscle]

Weight today= 183.8
Weight last week =185.6
Weight Difference for the Week = -1.8 lbs.
Current Protein = 200 g
Current Carbs Grams = 100 g
Apettite= 5
Cardio= 45 minutes, 6 days a week

All is still going well. Strength is really good, energy level is great. Workouts are getting more and more intense. Loving this program!!!

Please send me a front and back relaxed pose so I can see where your at right now and then I'll make your weekly adjustments if any are needed. This drop in weight looks like a good pace.

[SquidC]

Lower carbs to 150 grams per day. Follow the food selections I outline in the Nutritional Episode and that are listed on this page.

http://www.bodybuilding.com/fun/hrt-animal-hellraiser-trainer-nutrition-overview.html

Adjust your macros to my weekly adjustments. Weight and measure all of your food. 30 minutes of cardio 6 days a week. No cardio on leg day. No other changes.
Got it, I'll start adjusting now so next week I'll have it down.

[ragingmuscle]

Week 4 Update:

Weight this week: 155
Weight difference = -2
Current protein: 230 grams
Current Carbohydrates: 300 grams
Fat: 40-50 grams
Appetite: 7
Cardio: 4 days, 20 minutes


Well I went down 2 lbs, but I think that just because my weight is fluctuating slightly. To be quite honest I feel like something is off in my diet. I cant quite put my finger on it. I mean my strength is good. Other than small changes in lifts depending on energy levels that day but training intensity is fierce. The problem is I feel like im maintaining body fat that Im eager to loose, specifically in the lower belly. Diet is on point, not many cheat meals. I don't know whats going on. Maybe too much protein, or too many carbs? I do tend to eat dairies at night before bed. Thats when I have my last meal, usually 0%fat greek yogurt or cottage cheese with Kashi cereal.

Still doing abs on Wednesdays and Saturdays.

http://i1234.photobucket.com/albums/ff419/akira6713/IMG_20120124_092530.jpg

Your numbers look pretty good to me. A slight fluctuation is no big. My call is no changes this week. Send me a training clip by next week so I can gauge some intensity.

[JudasPrius]

Please send me a front and back relaxed pose so I can see where your at right now and then I'll make your weekly adjustments if any are needed. This drop in weight looks like a good pace.

Front and back as requested. Thanks Rage!

[jdyqf]

Week 2 Check-in
Weight Beginning: 164
Weight Last Week: 166
Weight this Week: 163
Weight Change: -3 lbs. Very disappointed.
Current Protein: 268.5g
Current Carbs: 385g
Current Fat: 100g
Appetite: 6
Cardio: 2 Days (Wed, Sat, 25 min each time)

[dkarnes]

here my piciures. i still got long ways to go.

[akira6713]

Your numbers look pretty good to me. A slight fluctuation is no big. My call is no changes this week. Send me a training clip by next week so I can gauge some intensity.

Hey rage here is that video you requested. I didn't get to record all the workouts of the day but got most of them in. Honestly I usually train a bit harder, it just wasn't a great day for me. Kept getting distracted and wasnt able to keep focused like I like to.

AaCUgGCBG40

[flyingfury18]

Week 4 Check-In:

Changed gyms due to moving for work. Its a small gym without as much equipment but will have to make do.

Beginning weight = 150.8
Weight last week = 154.0
Weight this week = 154.6
Difference in weight for the week = + .6
Difference in weight from beginning = + 3.8
Protein = 311.3 grams
Carbs = 366 grams
Fat = 41.7 grams
Appetite = 5
Cardio = 20 minutes at 6mph 1 day.

Changing diet as approved by Tom.
New numbers for this week
Protein = 287.2 grams
Carbs = 301 grams
Fat = 37.6 grams
Calories = 2,661

Also going to increase cardio to 20mins at 6.5mph.

Body measurement change for 4 weeks:
Chest: 36 1/2"--->37"
Arms: 13"--->13 1/4"
Shoulders: 43 7/8" --->44 1/2"
Forearm: 11 1/4" --->11 3/8"
Neck: 14 1/8" --->14 1/8"
Wrist: 6 3/4" --->6 3/4"
Waist: 30 3/4" --->30 5/8"
Hips: 32 3/4" --->33"
Thigh: 22" --->22 1/4"
Calves: 13 1/2" --->13 5/8"

Progress pics posted in my thread. Sent relaxed front and back to Tom as requested.

[dkarnes]

weight last week 161
Beginning weight = 154
Weight this week = 161
Difference in weight for the week = 0
Protein = 112 grams
Carbs = 239 grams
Fat = 60 grams
Appetite = 3
Cardio = 45 minutes 5 days per week.
had little cold this week

[J_Dieter]

Week Two Check-in

Begining weight - 236.6
Weight Last Week - 234.2
Weight This Week - 233.6
Weight lost this week - .6lbs
Total weight loss - 3.0lbs

Macros on average per day.
Protein - 218.4 grams
Carbs - 97.6 grams
Fats - 26.8 grams

Cardio - 4 days @ 45 minutes keeping heart rate between 115-130 beats per minute. I would have had the 6 but I didn't notice it a day or 2 after you posted it.

Appetite - 8/10 Feeling spent after training, but ready to eat a whole cow.

[mx105]

Starting Weight:236
Weight This Week =222 lbs
Weight Difference for the Week = 0 lbs
Current Protein = 200 -250 g
Current Carbs Grams = 50 g
Apettite= 7
Cardio=2.5 hrs

I will send you pics as you requested tonight.. I also put my starting weight like you asked

[dkarnes]

Today i started taking anmail stak.

[mrdead]

Rage has asked me to come in, and make the adjustments for this week...

[mrdead]

Week 2 Check-in
Weight Beginning: 164
Weight Last Week: 166
Weight this Week: 163
Weight Change: -3 lbs. Very disappointed.
Current Protein: 268.5g
Current Carbs: 385g
Current Fat: 100g
Appetite: 6
Cardio: 2 Days (Wed, Sat, 25 min each time)

What protein sources are you using...??? (Shakes, Milk, Red Meat, Chicken, Fish...???)


Hey rage here is that video you requested. I didn't get to record all the workouts of the day but got most of them in. Honestly I usually train a bit harder, it just wasn't a great day for me. Kept getting distracted and wasnt able to keep focused like I like to.

AaCUgGCBG40

Seems like you need to find a way to get and maintain your focus... Do you do anything beforehand to get you psyched up for it...??? Having the right mindset can make a world of difference... Think back to some of your best workouts, see what elements they all had in common, and try to recreate that feel... Visualization is also a great tool to utilize...


Week 4 Check-In:

Changed gyms due to moving for work. Its a small gym without as much equipment but will have to make do.

Beginning weight = 150.8
Weight last week = 154.0
Weight this week = 154.6
Difference in weight for the week = + .6
Difference in weight from beginning = + 3.8
Protein = 311.3 grams
Carbs = 366 grams
Fat = 41.7 grams
Appetite = 5
Cardio = 20 minutes at 6mph 1 day.

Changing diet as approved by Tom.
New numbers for this week
Protein = 287.2 grams
Carbs = 301 grams
Fat = 37.6 grams
Calories = 2,661

Also going to increase cardio to 20mins at 6.5mph.

Body measurement change for 4 weeks:
Chest: 36 1/2"--->37"
Arms: 13"--->13 1/4"
Shoulders: 43 7/8" --->44 1/2"
Forearm: 11 1/4" --->11 3/8"
Neck: 14 1/8" --->14 1/8"
Wrist: 6 3/4" --->6 3/4"
Waist: 30 3/4" --->30 5/8"
Hips: 32 3/4" --->33"
Thigh: 22" --->22 1/4"
Calves: 13 1/2" --->13 5/8"

Progress pics posted in my thread. Sent relaxed front and back to Tom as requested.

Looks like Rage already made your adjustments... So, I won't touch it...


weight last week 161
Beginning weight = 154
Weight this week = 161
Difference in weight for the week = 0
Protein = 112 grams
Carbs = 239 grams
Fat = 60 grams
Appetite = 3
Cardio = 45 minutes 5 days per week.
had little cold this week

A cold can have a big impact, and also cause some fluid retention... So, no change, and let's see what this coming week brings...


Week Two Check-in

Begining weight - 236.6
Weight Last Week - 234.2
Weight This Week - 233.6
Weight lost this week - .6lbs
Total weight loss - 3.0lbs

Macros on average per day.
Protein - 218.4 grams
Carbs - 97.6 grams
Fats - 26.8 grams

Cardio - 4 days @ 45 minutes keeping heart rate between 115-130 beats per minute. I would have had the 6 but I didn't notice it a day or 2 after you posted it.

Appetite - 8/10 Feeling spent after training, but ready to eat a whole cow.

No changes, this week, I want to see what getting the full 6 will do...


Starting Weight:236
Weight This Week =222 lbs
Weight Difference for the Week = 0 lbs
Current Protein = 200 -250 g
Current Carbs Grams = 50 g
Apettite= 7
Cardio=2.5 hrs

I will send you pics as you requested tonight.. I also put my starting weight like you asked

Has he been giving you any cheat meals...???

[akira6713]

Seems like you need to find a way to get and maintain your focus... Do you do anything beforehand to get you psyched up for it...??? Having the right mindset can make a world of difference... Think back to some of your best workouts, see what elements they all had in common, and try to recreate that feel... Visualization is also a great tool to utilize...

Hmmm, not enough focus? Interesting that you would say that. I think I know why.

[mrdead]

Hmmm, not enough focus? Interesting that you would say that. I think I know why.

Was going somewhat off of your own comment:
"Honestly I usually train a bit harder, it just wasn't a great day for me. Kept getting distracted and wasn't able to keep focused like I like to."

[dkarnes]

weight last week 161
Beginning weight = 154
Weight this week = 159
Difference in weight for the week = -2
Protein = 76 grams
Carbs = 186 grams
Fat = 37 grams
Appetite = 5
Cardio = 45 minutes 5 days per week.

[ragingmuscle]

weight last week 161
Beginning weight = 154
Weight this week = 159
Difference in weight for the week = -2
Protein = 76 grams
Carbs = 186 grams
Fat = 37 grams
Appetite = 5
Cardio = 45 minutes 5 days per week.

Guessing that protein numbers supposed to have a 2 in front of it? Nice drop for the week, so no changes.

[JudasPrius]

starting weight= 192.5
weight last week= 182.2 (5 days ago)
weight this week= 180.8
difference in weight= -1.4
protein= 200g
carbs= 100g
fat= 28g (1 tbsp. flax oil with meal #1. 1 tbsp. olive oil with meal #2)
appetite= 5
cardio= 45 minutes, 6 days a week. I added another 20 minutes low intensity cardio after every workout last week. Last night I did 30 minutes of HIIT cardio after my workout, i.e. 2 minutes high intensity/1 minute low intensity. Can I do this regularly after every workout? I remember doing this type of HIIT cardio for contest once, and it worked great.

Training once a week on Fridays with Mike Francois again. Man, talk about intense!!

All is still going really well. Good energy, good pumps.

BF is around 17%-18%, down from about 24%.

[J_Dieter]

Week Two Check-in

Begining weight - 236.6
Weight Last Week - 234.2
Weight This Week - 233.6
Weight lost this week - .6lbs
Total weight loss - 3.0lbs

Macros on average per day.
Protein - 218.4 grams
Carbs - 97.6 grams
Fats - 26.8 grams

Cardio - 4 days @ 45 minutes keeping heart rate between 115-130 beats per minute. I would have had the 6 but I didn't notice it a day or 2 after you posted it.

Appetite - 8/10 Feeling spent after training, but ready to eat a whole cow.

Weight to start - 236.6lbs
Weight Last Week - 233.6lbs
Weight This Week - 230.4lbs
Weight Loss This Week - 3.2lbs
Total Weight Loss - 6.2lbs

Average Macros
Protein - 222
Carbs - 103
Fats - 26

Cardio - 6 days @ 45 minutes per day. Heart Rate between 100-125

Appetite - 8/10 again. I was at 5 meals before last week, but I split up one of those and I'm getting in 6 now. It seems that I increase my meal frequency, and I get more hungry.

[daveel]

Been doing the HRT training for the last two weeks and have really loved it. Those extra HC reps are as much mental as physical.

Made a few adjustments because im doing it solo but the concept remains. Thanks everyone for inspiring me.

[jdmchair]

In on this, better late then never...

[flyingfury18]

Week 5 Check-In:

Very bad week for weight gain, got sick Tuesday and carried on to Sunday. Believe that is reason for weight loss.

Beginning weight = 150.8
Weight last week = 154.6
Weight this week = 153.6
Difference in weight for the week = - 1.0
Difference in weight from beginning = + 2.8

Protein = 287.2 grams
Carbs = 301 grams
Fat = 37.6 grams
Calories = 2,661

[dkarnes]

weight last week 159
Beginning weight = 154
Weight this week = 157
Difference in weight for the week = -2
Protein = 90 grams
Carbs = 214 grams
Fat = 45 grams
Appetite = 0
Cardio = 45 minutes 0 days per week.
didnt workout this week been sick. going start back today

[J_Dieter]

Weight to start - 236.6lbs
Weight Last Week - 233.6lbs
Weight This Week - 230.4lbs
Weight Loss This Week - 3.2lbs
Total Weight Loss - 6.2lbs

Average Macros
Protein - 222
Carbs - 103
Fats - 26

Cardio - 6 days @ 45 minutes per day. Heart Rate between 100-125

Appetite - 8/10 again. I was at 5 meals before last week, but I split up one of those and I'm getting in 6 now. It seems that I increase my meal frequency, and I get more hungry.

Scale took a poopy and I have a new one coming in the mail. My weekly update may be delayed!

[flyingfury18]

Week 6 Check-In:

Beginning weight = 150.8
Weight last week = 153.6
Weight this week = 154.2
Difference in weight for the week = + .6
Difference in weight from beginning = + 3.4

Protein = 287.2 grams
Carbs = 301 grams
Fat = 37.6 grams
Calories = 2,661

[ragingmuscle]

weight last week 159
Beginning weight = 154
Weight this week = 157
Difference in weight for the week = -2
Protein = 90 grams
Carbs = 214 grams
Fat = 45 grams
Appetite = 0
Cardio = 45 minutes 0 days per week.
didnt workout this week been sick. going start back today

Sounds like your on the mend. Why is your protein at 90 grams?


Scale took a poopy and I have a new one coming in the mail. My weekly update may be delayed!

No worries


Week 6 Check-In:

Beginning weight = 150.8
Weight last week = 153.6
Weight this week = 154.2
Difference in weight for the week = + .6
Difference in weight from beginning = + 3.4

Protein = 287.2 grams
Carbs = 301 grams
Fat = 37.6 grams
Calories = 2,661

Nice slow gains. No changes.

[dkarnes]

trying keep fat under 50

I will try get protein back up this week.

[dkarnes]

weight last week 161
Beginning weight = 154
Weight this week = 158
Difference in weight for the week = -3
Protein = 143 grams
Carbs = 219 grams
Fat = 88 grams
Appetite = 5
Cardio = 45 minutes 1 days per week.
supplment
mucle milk
animal stak

[ragingmuscle]

weight last week 161
Beginning weight = 154
Weight this week = 158
Difference in weight for the week = -3
Protein = 143 grams
Carbs = 219 grams
Fat = 88 grams
Appetite = 5
Cardio = 45 minutes 1 days per week.
supplment
mucle milk
animal stak

Please send me a front and back relaxed. Also I need a short training clip of 1 set of any exercise. Your choice. No changes till I see pics.

[BB2K]

Glad to see everyone in here is kickin some animal ass! Keep up the great work!

[Elliot18]

Thought i would check in started this monday for my HRT.
Starting weight 177 pounds
bodyfat 15% rough
Protein - 225g carbs - 300

Lets get it on!

[dkarnes]

4180881418089141808814180891picture you ask for.

[dkarnes]

weight last week 158
Beginning weight = 154
Weight this week = 160
Difference in weight for the week +2
Protein = 143 grams
Carbs = 173 grams
Fat = 88 grams
Appetite = 5
Cardio = 45 minutes 4 days per week.
supplment
mucle milk (2 times day)
animal stak
animal cut
i couldn't do video i work out by myself.

[dkarnes]

instade lifting the haveyest weight i could to 6 t0 8 rep. I use weight i could control. I did 8 rep then i did 2 partial lift slowly i could and did two full lift slowly i could. when i did this i could feel the muscle burn and working. question should i keep doing this way or go back lifting heveyest i can for 3 sets???

[ragingmuscle]

Thought i would check in started this monday for my HRT.
Starting weight 177 pounds
bodyfat 15% rough
Protein - 225g carbs - 300

Lets get it on!

Let's see where your at this week brother and then I can make some adjustments. Post a short training vid in here of like one set of any exercise you are doing HRT. This way I can critique it.


weight last week 158
Beginning weight = 154
Weight this week = 160
Difference in weight for the week +2
Protein = 143 grams
Carbs = 173 grams
Fat = 88 grams
Appetite = 5
Cardio = 45 minutes 4 days per week.
supplment
mucle milk (2 times day)
animal stak
animal cut
i couldn't do video i work out by myself.

Just have a fellow gym rat do it or prop up the camera/phone and have at it. Everyone of the contestants found a way to pull it off. Your looking better than in the beginning already. These last pics are much improved from your profile pic, thats for sure.


instade lifting the haveyest weight i could to 6 t0 8 rep. I use weight i could control. I did 8 rep then i did 2 partial lift slowly i could and did two full lift slowly i could. when i did this i could feel the muscle burn and working. question should i keep doing this way or go back lifting heveyest i can for 3 sets???

This forum is for HRT. If you train solo, it's 8 regular reps followed immediately by 6 negatives at a 5 count (8+6)

[dkarnes]

weight last week 160
Beginning weight = 154
Weight this week = 162
Difference in weight for the week +2
Protein = 185 grams
Carbs = 241 grams
Fat = 102 grams
Appetite = 5
Cardio = 45 minutes 4 days per week.
supplment
mucle milk (2 times day)
animal stak
animal cut
i did the solo train this week 8 reps + 6 negatives. my muscles were sore this week.

[ragingmuscle]

weight last week 160
Beginning weight = 154
Weight this week = 162
Difference in weight for the week +2
Protein = 185 grams
Carbs = 241 grams
Fat = 102 grams
Appetite = 5
Cardio = 45 minutes 4 days per week.
supplment
mucle milk (2 times day)
animal stak
animal cut
i did the solo train this week 8 reps + 6 negatives. my muscles were sore this week.

Is it just me or are you just not adjusting the fats down to 40 or less like I've been asking you too? 102 grams is just too high imo.

[dkarnes]

Is it just me or are you just not adjusting the fats down to 40 or less like I've been asking you too? 102 grams is just too high imo.

Ok i will try get the fat back down. when you look at fat do you look at fat or s.fat or both. i just been looking at the fat. just make sure im look at right thing.

[dkarnes]

weight last week 162
Beginning weight = 154
Weight this week = 161
Difference in weight for the week -1
Protein = 166 grams
Carbs = 175 grams
Fat = 79 grams
Appetite = 5
Cardio = 45 minutes 4 days per week.
supplment
mucle milk (2 times day)
animal stak
animal cut

Swam 12 laps (2 days)
I know Fat still too high Im Working on it.

[russ d]

Rage and MrDead I started a log and need to know what you need from me to get your help. Thanks

[mrdead]

Rage and MrDead I started a log and need to know what you need from me to get your help. Thanks
When you do a weekly check-in, here... We need to know what your macros look like... Appetite on a scale of 1-10... A starting pic would help... What cardio you're doing, if any... I'll check in your thread to see how you've got it set up, in there...

[russ d]

Mr dead I am doing 30 min of cardio in the morning and my micros are
Protien -329
Carbs-149
Fat-46
Calories-2376
I am trying to recomp my body I will send pics as soon as I learn how.

[russ d]

Still trying to figure the picture thing out

[russ d]

Rage Finally got my pics up so anything you can tell me would help. Thanks

[ragingmuscle]

Rage Finally got my pics up so anything you can tell me would help. Thanks

Just post the link in this thread. Remember to check in similar to the way the contestants are. No weekly confessional video but I do need a training vid so I can check out your form from week to week. Check in every Monday if at all possible.

[russ d]

http://forum.bodybuilding.com/showthread.php?t=143628053&page=1 I think this is the link to my log

[russ d]

Thanks Rage I am really looking forward to your help. It is taking me awhile to learn how to do more than just read thing on the internet. With the help of the guys here I am learning.

[ragingmuscle]

http://forum.bodybuilding.com/showthread.php?t=143628053&page=1 I think this is the link to my log

Russ. Set your Protain at 275 grams, carbs at 100 and fats at about 25 grams. 30 minutes of cardio 6 days a week. No cardio on leg days. Check in with these stats and a training vid on Monday, no later than Tuesday next week brother. For the training vid, just record one set from one exercise so I can check out your form.

[russ d]

Ok Thanks Will do