RUGGER7's ripped & ruthless complete diet & exercise log

[Rugger7]

As per the title, this will be as complete a log as I can manage to compile, of my daily nutrition and exercise. I will be weighing most days, taking 3 sets of caliper measurements most days and compling the average, measuring weekly, providing progress pictures as progress dictates.

Let me go ahead and get things started:

Height: 5'10"
Age: 23.5
Weight: 254

BF Test 1 (%; chest, abdomen, quad): 20.7%; 24mm, 31mm, 18mm
BF Test 2 (%; chest, abdomen, quad): 19.9%; 23mm, 33mm, 15mm
BF Test 3 (%; chest, abdomen, quad): 19.9%; 19mm, 31mm, 20mm

AVG BF (%; chest, abdomen, quad): 20.16%; 22mm, 31.6mm, 17.6mm

Pant size: 36"
Real Waist: 40"
Hips: 43"
Quads: 27.5"
Calves: 17.5"
Chest: 49.5"
Shoulders: 55"
Neck: 17"
Bicep: 16.5"
Forearm: 13"

GOAL #1
First and foremost, improve my body composition. I would like to be at or below 12%, or whatever % it takes to get rid off most of my side/back fat and have abs at least slightly visible without stretching my torso and tensing them.


GOAL #2
Reach and surpass my old maxes:

Bench: 325
Squat: 500 (below parallel, belt only)
Deadlift: 515 (belt only)
Push-Press/Split-Jerk: 295
Hang Clean: 290 (I'll probably be doing Power Cleans instead of Hangs though)

Estimated Maxes as of 5/7/2007:

Bench: 290
Squat: 425
Deadlift: 455
PPress & PClean: have not started yet, so no estimate

GOAL #3

Never go back!

LET'S GET IT ON!

[Rugger7]

My last carb-up was 4/18 & 4/19 which means I'm actually due... but I've been lifting so sporadically I think I might wait another week. I also have just made a major shift to cut-mode over the past two days and want to keep the ball rolling for at least a few more. Here are some of my previous workouts, one I wrote down, the others I just did and can remember, lol.

4/25/2007 ~ 3 - 4 p.m.

Squat
bar x 8
135 x 5
225 x 5
315 x 5
335 x 5
355 x 4 (1 assisted)

Bench
bar x 8
135 x 8
185 x 3
235 x 5
245 x 5
255 x 3 (1a)

Dips:

bw (255) x 8
bw x 5

Deadlift
135 x 5
225 x 5
315 x 1
385 x 5


5/4/2007 ~ 1-2 p.m.

Pullups - weight: 263
(normal grip) - 2 (1/2)
(curlup grip) - 2
(supine rows - feet not elevated) - 15
(normal grip) - 15 sec. negative
(supine rows - feet not elevated) - 8

Dumbell bench
110s x 5
110s x 5
110s x 3

Dumbell strict bent rows (BR) & dumbell shrugs (SH)
(BR) 110s x 8
(SH) 110s x 13
(BR) 110s x 5
(SH) 110s x 13
(SH) 110s x 8

Seated Dips
bw x 18
bw x 15

Dumbell Curls
40s x 6
40s x 5


5/5/2007 ~7:00 - 8:10 p.m.

Gazelle (easy pace) - 5 min

Decline sit-ups - 33
side crunches - 25 each side
leg lift crunches - 25

Gazelle - 15 mins

Decline sit-ups - 25
side crunches - 25 each side
crunches - 30

Gazelle - 15 mins

Decline sit-ups - 20
Exercise ball crunches (big stretch) - 45

Gazelle - 15 mins


5/6/2007 ~3:30-4:20 pm

Gazelle 50 mins (easy-moderate)

[ronz0r]

Looks strong.

Good luck, and I look forward to seeing you progress.

[Rugger7]

Weight: 254 lbs. (7:30 a.m.)

BF Test 1 (%; chest, abdomen, quad): 20.7%; 24mm, 31mm, 18mm
BF Test 2 (%; chest, abdomen, quad): 19.9%; 23mm, 33mm, 15mm
BF Test 3 (%; chest, abdomen, quad): 19.9%; 19mm, 31mm, 20mm

AVG BF (%; chest, abdomen, quad): 20.16%; 22mm, 31.6mm, 17.6mm

6 a.m. -- 4 oysters, 4 liver tabs

9 a.m. -- 4 eggs, 1.5 oz. sausage, 1.5 oz shredded cheese, 4 liver tabs

11:45 a.m. -- 1 egg, 0.5 oz peanuts, 8 slices (73g) turkey, 0.5 tbsp mayo

12:45 p.m. -- 4 oysters, 8 slices (73g) turkey, 1 oz shredded cheese, 1 tbsp ranch

Workout: 4-5p.m. -- Yoga

5 p.m. - big salad (2 eggs, 1.5 oz cheese, .67 can tuna, 4 tbsp ranch, romaine, spinach, broc, green & yellow pepper), 4 liver tabs

5:30 p.m. -- 3 slices (27g) turkey

6:10 p.m. -- 0.5 oz peanuts, 5 oysters

6:30 p.m. -- 8 slices (73g) turkey, 1 oz. shredded cheese, 1 Kraft single

1:30 a.m. (5/8/07) -- 1/2 cup, 4% cottage cheese, 4 liver tabs

throughout day -- raw brocolli, green pepper, green tea w/ splenda

CALORIES: 2637
FAT: 182g (65%)
PROTEIN: 195g (30%)
CARBS: 41g
FIBER: 7g
NET CARBS: 34g (5%)

http://www.fitday.com/webfit/publicjournals.html?Owner=rugger7&Year=2007&Month=4&Day=7

[Rugger7]

Weight: 252 lbs. (6:40 a.m.)

BF Test 1 (%; chest, abdomen, quad): 21.0%; 21mm, 35mm, 18mm
BF Test 2 (%; chest, abdomen, quad): 21.0%; 25mm, 31mm, 18mm
BF Test 3 (%; chest, abdomen, quad): 21.2%; 24mm, 32mm, 19mm

AVG BF (%; chest, abdomen, quad): 21.1%; 23.3mm, 32.6mm, 18.3mm

7:15 a.m. -- 3 eggs, 1 oz. shredded cheese, 2 oz. sausage, 4 oysters

9:15 a.m. -- baked chicken leg quarter, 4 liver tabs

10:30 a.m. -- 20 oz. coffee, 1 half & half creamer, 3 packets Equal

Workout: 10:45 a.m. -- 12 noon

Squat
bar x 8
135 x 5
225 x 5
315 x 3

365 x 5
375 x 2 (1a)
(my abs are so sore from doing yoga yesterday, I think my core being fatigued played a bigger part in me dying here than my legs)

Bench
bar x 8
135 x 8
225 x 3

255 x 5
260 x 4
260 x 4


Deadlift
135 x 5
225 x 5
315 x 3

405 x 5
425 x 1
(no wonder Rippetoe has only 1 set of DL's penciled in, I thought I'd do an extra set to make up for missing a set of squats)

Incline Bench
225 x 7
235 x 2
(knew I shouldn't have even tried this set)


12 noon - PWO Shake (40g protein, 45g carb, 1.5g fat)

1 p.m. - chicken leg quarter, 4 clusters of raw brocolli, 3 oysters, 1/2 dill pickle, 4 liver tabs

2 p.m. - chicken leg quarter, 1/2 oz. peanuts

3 p.m. - 1 egg, 1/2 oz. peanuts, 3 slices (27g) turkey, 1 oz. cream cheese

6 p.m. - big salad (2 eggs, 1.5 oz cheese, .67 can tuna, 4 tbsp ranch, romaine, spinach, broc, green & yellow pepper), 2 oysters, 4 liver tabs

[Rugger7]

1 a.m.(5/9/07) -- 1/2 cup Breakstone's cottage cheese

CALORIES: 3270
FAT: 196g (56%)
PROTEIN: 278g (35%)
CARBS: 81g
FIBER: 8g
NET CARBS: 73g (9%)

Ratio w/o PWO carbs:
fat = 196 * 10 = 1960
pro = 278 * 4 = 1112
cho = (81 - 8 fiber - 45 shake) * 4 = 112

61.5% F: 35% P: 3.5% C

http://www.fitday.com/webfit/publicjournals.html?Owner=rugger7&Year=2007&Month=4&Day=8

[Rugger7]

Weight: 250.5 lbs. (7:15 a.m.)

BF Test 1 (%; chest, abdomen, quad): 19.1%; 21mm, 31mm, 15mm
BF Test 2 (%; chest, abdomen, quad): 18.0%; 19mm, 24mm, 15mm
BF Test 3 (%; chest, abdomen, quad): 19.4%; 19mm, 33mm, 16mm

AVG BF (%; chest, abdomen, quad): 18.9%; 19.7mm, 29.3mm, 15.3mm

8 a.m. -- 3 eggs, 1 oz shredded cheese, 2 oysters, 3 broc flowerettes, 4 liver tabs

11:15 a.m. -- 1/2 can (.875 cup -- 3.5 servings) Alaskan Pink Salmon, 3 oysters, 3 broc flowerettes

11:45 a.m. -- 0.5 oz peanuts

12:20 p.m. -- 3 slices turkey (27g), 0.5 oz shredded cheese, 1 KRAFT American single, 0.5 tbsp mayo, 4 liver tabs

2:30 p.m. -- 1/2 can Alaskan Pink Salmon, 1 can (1.75 cup) spinach & 1 tbsp butter, 3 oysters

http://www.fitday.com/webfit/publicjournals.html?Owner=rugger7&Year=2007&Month=4&Day=9

[Rugger7]

6:30 -- salad (3 eggs, 5 oz. roast beef, 1 oz. shredded cheese, 4 tbsp ranch, romaine, spinach, broc, cucumber)

10:00 p.m. -- 5 oz. turkey, 1 KRAFT American single, 1 oz shredded cheese, 1 tbsp. ranch, 5 oysters

CALORIES: 2818
FAT: 193g (62%)
PROTEIN: 238g (34%)
CARBS: 37g
FIBER: 12g
NET CARBS: 25g (4%)

http://www.fitday.com/webfit/publicjournals.html?Owner=rugger7&Year=2007&Month=4&Day=9

[Rugger7]

Weight: 249.5 lbs. (8 a.m.)

BF Test 1 (%; chest, abdomen, quad): 20.7%; 20mm, 35mm, 18mm
BF Test 2 (%; chest, abdomen, quad): 19.4%; 21mm, 28mm, 19mm
BF Test 3 (%; chest, abdomen, quad): 19.4%; 20mm, 30mm, 18mm

AVG BF (%; chest, abdomen, quad): 19.8%; 20.3 mm, 31mm, 18.3mm

7:15 a.m. -- 4 eggs, 1 oz. shredded cheese, 4 oysters

9:00 a.m. -- 1.5 oz turkey

11:15 a.m. -- 5 oz turkey, 1 KRAFT single, 1 oz. shredded cheese, 1 tbsp. ranch, 4 liver tabs, 2 NOW Omega 3-6-9 caps, 1 Opti-Men tablet.

1:00 p.m. -- 1.5 oz turkey, 1/4 cup cottage cheese

Workout: 1:30 p.m. - 3:00 p.m.

Squat
bar x 8
135 x 5
225 x 5
315 x 2

365 x 4 (1 failed)
365 x 3

Pull-ups -- bodyweight: 260
normal grip 2
"" "" 2
curlup grip 3
hammer grip 2

Military Press
bar x 8
135 x 5
145 x 5
155 x 5
165 x 5
175 x 3

Power Cleans (first time in about 8 years.. lol)
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5

Supine Rows (feet elevated)
bw x 10
bw x 6

Dips
bw x 7

Barbell Curls (strict)
95 x 6

Upright Rows
95 x 6

Curlup grip negative
~8-10 secs

Dumbell Shrugs
130s x 7

3:00 p.m. -- PWO Shake #1: 1 scoop Vitargo (1/2 serving, 30g carb, 5g creatine), 2 tsp BCAA powder

3:10 p.m. -- PWO Shake #2: 1 scoop ON 100% Whey, 1 scoop Designer Whey, 3 tsp dextrose (42p, 15c, 2.5f)

5:00 p.m. -- 4 oysters, 4 eggs, 1 oz cheese, a smidg'n of ketchup, 4 liver tabs, 2 NOW Omega 3-6-9 caps, 1 Opti-Men tablet, 2 Citrical tablets.

7:30 p.m. -- salad: 1 can tuna, 1 oz shredded cheese, 4 tbsp ranch, lettuce, broc, spinach.

9 p.m. -- 32 oz. Legend IPA

11:30 p.m. -- 4 oz turkey, 1 KRAFT American single, 1 oz shredded cheese, 1 tbsp. ranch, ZMA

[krismc]

Doing Great. Weight is coming off nicely.

[ironstrife]

your weight's going down rather quick... perhaps a lil bump on the calorie?

[Ajuice72]

Consider me subbed I am eating the same number of calories and trying to cut as well I stick between 2,700-3,000 I don't want to lose ANY muscle on this cut so I am not going very steep.

Good luck man stay strong!

[Druluv75]

Good Luck Rugger7, like the well planned set-up.

[Rugger7]

So, haha, the first 4 days I logged everything I ate and did and then disappeared for a month, sorry, hope nobody stayed up worrying about me.

So this is what has happened since my last post, I graduated from college, I moved back to my hometown and began fixing up a farmhouse that was built in the late 19th century, mowing grass, burrying a dog fence, power washing decks, vacuuming & shampooing carpets. etc. has been keeping me very busy. I got a job at a restaraunt for now until I go career shopping, and have no access to hi-speed internet, although my best friend just got it so I might be using it over there and be on a little more frequent, but I guess the log everything I eat at what time with fitday and all might be out the window now that I'm in the real world with real time contraints.

As far as my progress... WOW! Combine a restaraunt job where you walk a lot (and don't eat anything but an occasional pickle spear), keto diet, and low-rep lifting.. WABAAAM. I've been weighing right around 240 the past few days, I just tested my bodyfat and it's down to 16.3%! As for my most recent workouts I benched 285 x 4, deep squatted w/ belt 405 x 4, deadlifted w/ belt (no straps) 440 x 4, power cleaned 215 x 3, and military pressed 195 x 4. I'm also up to 4.5 pullups and 5 curlups.

So, I'm really pleased with what I've been doing... I think getting my arse away from these forums was good for it. I'll try to chime in on the questions in the regular forum... wow Log section done blown the f#ck up!!!

Peace love and happiness to all of my keto friends :)

Rugger7

P.S. Canoeing on a river where the water is just low enough to where you have to push off rocks or get out kicks any kind of shoulder workout you can do with barbells or dumbells in the arse.

P.P.S. I'm taking around 70g of PWO carbs and it might be the best thing I've ever done. Most of this is from the Nutrex Vitargo which they claim isn't sugar.. sure is sweet though.

[Rugger7]

So, long time no update. I finally got the internet, albeit, dialup. I've been on and off my keto diet for a good while. My job and life in general have gotten in the way of both my diet and my workouts. I've only been lifting about 6-7x a month for the past couple months and I've been working a lot. I am down to:

235 lbs and approx. 15% BF

My bench has gone down some, I think because I've been lifting so sporadically my creatine intake is useless because I can't stay loaded only taking it once or twice a week. I did deep squat 405x5 and might have had another one in me, yesterday.

Here's two pics, my waist is starting to slim up (just started wearing 34" pants for the first time since high school.. when I weighed 15lbs less), and the lower chest/underarm fat is slowly receding although still there. I'm going to try to hit 11% BF by end of October/early November. That should put me around 225 by my estimations. Wish me luck!

[stewart3860]

Congrats on the weight loss! You have lost quite a bit of weight! Nice avi!

[devildogJMS]

are you doing any cardio? your gettin ripped fast bro congrats

[Rugger7]

Congrats on the weight loss! You have lost quite a bit of weight! Nice avi! thanks and thanks!


are you doing any cardio? your gettin ripped fast bro congrats

not really, I've done a few sessions of sprinting since May. I'd say at my job I walk between 4-8 miles on any given day and I've been working 4-5 days/week. That'll do it!

[Mo_ria]

WOW!!!
Great job, really inspirational! Keep up the amazing work!
Mo

[Rugger7]

Small updates, for my own records, sorry if I waste your time reading it.

Weight: 233

Most recent lifting progress (weight x reps x sets):

Barbell Bench (raw) 245 x 10
Squat (deep, belt) 405 x 5
Deadlift (belt, versa grips, chalk) 500 x 1 x 2
Power Clean (belt) 205 x 5 x 4

I think I might start keeping an extremely detailed log again like I did for the first 4 days (lol), starting Monday possibly. I think it motivates me and keeps me on track. I'm working tonight and all day tommorrow though, but I really want to drop to <10% bodyfat as fast as non-catabolically possible and I think logging everything will help do the trick.