Ryans journey to the 2012 (possibly 2013) season with team 3dmj!

[jiveinhere]

70g fat?! Jesus man...

[Reid456]

70g fat?! Jesus man...

That's what I was on for the first 2 months of my prep, doesn't sound that high to me. Then again, I was 90-110 before starting prep. It's the carbs that look rediculous to me!

[jiveinhere]

That's what I was on for the first 2 months of my prep, doesn't sound that high to me. Then again, I was 90-110 before starting prep. It's the carbs that look rediculous to me!

lol high??? sounds low as **** to me, especially if hes going to be dieting for 40+ weeks

[Reid456]

lol high??? sounds low as **** to me, especially if hes going to be dieting for 40+ weeks

Oh haha, thought you implying the opposite. I've been at 40 for the past ~3 weeks. Fun stuff!

But Brad will probably keep fats at 70g for him as long as he can and wait to drop fats lower until he hits maybe 300-350g carbs, if I were to take a guess. 70g is very livable. Then there are people like Robbie Sardinia who can diet for extreme amounts of time on 30g fat. Now that's crazy.

[bigryan03]

Again I apologize for the lack of updates, i've used up all my downloads so im responding from free wi-fi LOL!

Sent my report over to Brad this morning and he has decided to drop protein by 25g and keep everything else constant. My weight started to drop fast and hard this week and at one point I was down to about a 4lb loss in about 4 days. I woke up this morning about 1.5lbs heavier so im actually pretty happy about that.

Todays workout:
5/3/1 seated db press -
(all weight in kgs and per db)

Seated db press:
WU 1 x 5 - 14
WU 1 x 5 - 20
WU 1 x 3 - 22
1 x 5 - 24
1 x 5 - 30
1 x 5 om - 32 (got 7 and tied a previous PR).
BBB sets:
5 X 10 - 24

Incline smith press
15ps x 10, 10, 10, 10, 10

Seated underhand row:
54 x 10, 10, 10, 10

Smith pin press:
15ps x 10, 10, 10, 10

Cambered bar curls:
10ps x 10, 10, 10, 10

Cardio:
300kcal MISS post workout.

Macros - 500c, 70f, 225p

Notes:
After speaking to Brad about my fasted workouts, he's asked if its possible for me to train in a fed state now. I used to train as soon as I woke up around 2am, but now im going to be switching over to fed training, however it will only be about 40g CHO and some easy digesting protein about 1 hr preworkout so I can still get my training done nice and early.
I'm actually enjoying cardio right now, however I know that viewpoint will change in the coming weeks and months haha.
Ill be sending weekly pics to Brad to monitor progress and will post them here as often as I can.

prep started?!? time to get diced to the socks on the day-leee!

inb4 food pr0n

You bet it has and im 1 week into it already!! Lol at food porn. Trust me, no one wants to see what I eat. I am quite possibly the biggest bro around here. Its typically egg whites, oats, rice cakes (flavored of course), apples and chicken. Ill add stuff like cocoa and splenda but for the most part thats it

70g fat?! Jesus man...

That's what I was on for the first 2 months of my prep, doesn't sound that high to me. Then again, I was 90-110 before starting prep. It's the carbs that look rediculous to me!

lol high??? sounds low as **** to me, especially if hes going to be dieting for 40+ weeks

Oh haha, thought you implying the opposite. I've been at 40 for the past ~3 weeks. Fun stuff!

But Brad will probably keep fats at 70g for him as long as he can and wait to drop fats lower until he hits maybe 300-350g carbs, if I were to take a guess. 70g is very livable. Then there are people like Robbie Sardinia who can diet for extreme amounts of time on 30g fat. Now that's crazy.

Stefan tbh I actually thought it was high for prep. That was the highest I took it to in my offseason and even thought it was more than enough then. With the latest calorie cut fat works out to a tad under 20% of overall calories and for me thats more than enough.
I can get down to 30g a day and feel perfectly fine and for the better part of the offseason I didnt go over 50.

Carbs on the other hand are a completely different story. Drop my carbs too low and everything goes to ****.

[TheNaturalEdge]

35g of Fat reporting in.
This is going to be one helllllllllllllllllllll of a journey. I understand the fat # but I'll be interested to see the rate of caloric reductions - then again, I was on the same calories for majority of my prep.
Kill it Ryan!

[jiveinhere]

Stefan tbh I actually thought it was high for prep. That was the highest I took it to in my offseason and even thought it was more than enough then. With the latest calorie cut fat works out to a tad under 20% of overall calories and for me thats more than enough.
I can get down to 30g a day and feel perfectly fine and for the better part of the offseason I didnt go over 50.

Carbs on the other hand are a completely different story. Drop my carbs too low and everything goes to ****.

Youre dieting for ~40 weeks. It just seems super low to me. Not talking about the performance aspect, but in terms of testosterone, joint health and everything else fats are good for, it just seems very low. But I have no doubts that you will get diced!

[Reid456]

Youre dieting for ~40 weeks. It just seems super low to me. Not talking about the performance aspect, but in terms of testosterone, joint health and everything else fats are good for, it just seems very low. But I have no doubts that you will get diced!

70g is perfectly fine for normal hormonal function for most individuals. He's not even going to drop below 70g for the first 15 weeks at least, I would say.

[bigryan03]

So in case you guys were wondering where I went, well lets just say if you have seemingly unlimited downloads one month its likely going to come back and bite you in the ass. I have my downloads back now and this log will be flowing as normal again

Update time!

Weight:
Weight has been on a steady decline after a pretty fast initial drop which was to be expected. I am around 82kg (~181lbs?) on most days and there appears to be no signs of my weight loss slowing.

Macros:
Still sitting at 500c, 70f and 225p. We're thinking these numbers should take me into the mid 170's. If, however there is a slow down in weight loss we are going to drop carbs on 6 days and give myself a refeed. I responded very well last prep to refeeds and have asked Brad if we can incorporate them.

Cardio:
Still sitting at 800kcal burn per week. Surprisingly im actually really enjoying it (remind me of this in a few months).

Training:
5/3/1 is still serving me well. Weight has dropped on a few lifts, however when taking everything into consideration I can understand why. The week before I started prep I was an unstoppable train when it came to training. Alot of the numbers I hit were out of the ordinary and quite honesty VERY unexpected. Going into prep my numbers dropped off those slightly, however not by much. Leverages are also coming into play. My weight belt doesnt fit tightly any more and needs to be adjusted. Although im only down about 6lbs, it seems to have all come from my waist (VERY VERY unusual for me).

General comments:
I really am shocked at how im losing weight on these numbers. Last prep my started macros were 260c, 65f, 260p and I weighed about 20lbs more than I do now and I wasnt even losing as much as I am now!
So far it doesnt feel like prep AT ALL. There are still days where I get annoyed that I have to eat so much food before I go to bed because I ate light all day. I think this prep is going to be awesome!

35g of Fat reporting in.
This is going to be one helllllllllllllllllllll of a journey. I understand the fat # but I'll be interested to see the rate of caloric reductions - then again, I was on the same calories for majority of my prep.
Kill it Ryan!

Great to have you dude! You bet it will be. Not stopping till my ass in riddled with lines

Youre dieting for ~40 weeks. It just seems super low to me. Not talking about the performance aspect, but in terms of testosterone, joint health and everything else fats are good for, it just seems very low. But I have no doubts that you will get diced!

70g is perfectly fine for normal hormonal function for most individuals. He's not even going to drop below 70g for the first 15 weeks at least, I would say.

Can't say im concerned in the slightest with my fat number. From what i've seen 99% of people can get by fine with 15% of total cals coming from fats and mine are around 20%. I do get what you're saying though and if I was eating like 100+ grams in the offseason and then started cutting it like crazy then there could be issues, but for about 3/4 of my offseason my fats were at 55-60g, so 70g while dieting is pretty much ideal for me.

[Reid456]

You are discovering the blessings of developing a really good metabolism before starting prep. I started prep at 375g of carbs but actually had to move up 400g for a long time because I was losing too quickly. I didn't even dip below 300g carbs until 14 weeks through my diet. Off-season I wasn't much over 400g but my fat was 90-110 and prep started at 70g fat. Brad has said something about fat causing the carbs to kind of "stick" more. It takes longer for them to go through you and this might one of reasons for the huge drop during the beginning of diets for most people.

[Shazriki]

Completely agree with the above, you set yourself up nicely for what should be a relatively painless prep, at least initially. There will always be a point where you start to suffer but with your macros so high and your cardio volume fairly low that point should be a long, long way away for you.

[Reid456]

Completely agree with the above, you set yourself up nicely for what should be a relatively painless prep, at least initially. There will always be a point where you start to suffer but with your macros so high and your cardio volume fairly low that point should be a long, long way away for you.

Yes, and honestly, I have one more day of "low" carbs for me before my show and yes, there were some difficult days, but honestly it was pretty easy. Like, there are millions of kids starving around the world; what right do we have to complain when we have to be on a deficit for half a year eating delicious food? Just eat voluminous foods when you need to and always remember why you are doing this. It kind of is that simple. I never once seriously entertained the thought of binging. I don't know if I'm just not lean enough yet, but I haven't had too much trouble with food issues this prep. I struggled more mentally with the fact that I was getting weaker and looked smaller in the gym. I think food problems can develop when you literally do nothing with your life but lift, eat, and sleep. What kind of life would that be? Not very fun, imo.

I don't know why I'm telling you, Ryan, because you know it all already

[Jumpman3210]

welcome back!

[bigryan03]

You are discovering the blessings of developing a really good metabolism before starting prep. I started prep at 375g of carbs but actually had to move up 400g for a long time because I was losing too quickly. I didn't even dip below 300g carbs until 14 weeks through my diet. Off-season I wasn't much over 400g but my fat was 90-110 and prep started at 70g fat. Brad has said something about fat causing the carbs to kind of "stick" more. It takes longer for them to go through you and this might one of reasons for the huge drop during the beginning of diets for most people.

Completely agree with the above, you set yourself up nicely for what should be a relatively painless prep, at least initially. There will always be a point where you start to suffer but with your macros so high and your cardio volume fairly low that point should be a long, long way away for you.

Thanks fellas Reid, that is really interesting actually. I dont get what you mean by 'stick' though?

Yes, and honestly, I have one more day of "low" carbs for me before my show and yes, there were some difficult days, but honestly it was pretty easy. Like, there are millions of kids starving around the world; what right do we have to complain when we have to be on a deficit for half a year eating delicious food? Just eat voluminous foods when you need to and always remember why you are doing this. It kind of is that simple. I never once seriously entertained the thought of binging. I don't know if I'm just not lean enough yet, but I haven't had too much trouble with food issues this prep. I struggled more mentally with the fact that I was getting weaker and looked smaller in the gym. I think food problems can develop when you literally do nothing with your life but lift, eat, and sleep. What kind of life would that be? Not very fun, imo.

I don't know why I'm telling you, Ryan, because you know it all already

I completely feel you on that one bro. Binging is a non-issue for me when im prepping. Last prep I got down to eating 900kcal a day and doing 2hr+ cardio a day and still didnt want to cheat. I think the real test for me is going to come post show. Thats where I lost it last time.

welcome back!

Thanks bro!!!

[Shazriki]

Yes, and honestly, I have one more day of "low" carbs for me before my show and yes, there were some difficult days, but honestly it was pretty easy. Like, there are millions of kids starving around the world; what right do we have to complain when we have to be on a deficit for half a year eating delicious food? Just eat voluminous foods when you need to and always remember why you are doing this. It kind of is that simple. I never once seriously entertained the thought of binging. I don't know if I'm just not lean enough yet, but I haven't had too much trouble with food issues this prep. I struggled more mentally with the fact that I was getting weaker and looked smaller in the gym. I think food problems can develop when you literally do nothing with your life but lift, eat, and sleep. What kind of life would that be? Not very fun, imo.

I don't know why I'm telling you, Ryan, because you know it all already

For what it's worth the bold is exactly what I went through towards the end of my prep. The reality is you probably ARE lean enough but it's just the mind games getting to you. I spoke a lot with Eric about this because I didn't really at any point come close to binging, and some people just don't have the predisposition. It just isn't an option for them no matter what. Doesn't matter whether they are fat or lean, it just doesn't come up.

[TheNaturalEdge]

For what it's worth the bold is exactly what I went through towards the end of my prep. The reality is you probably ARE lean enough but it's just the mind games getting to you. I spoke a lot with Eric about this because I didn't really at any point come close to binging, and some people just don't have the predisposition. It just isn't an option for them no matter what. Doesn't matter whether they are fat or lean, it just doesn't come up.

^This.
You're always leaner than you think, and once you slap on tan you're even leaner. <3 Don't let the mind-games play with ya homie.

[bigryan03]

As many of you know there were a couple of shows on yesterday which was great fun! Our very own Jesse presented an incredible physique and a very good friend of mine Aaron (coached by Layne) won an overall and several other titles. Today him and I did another session of HIIT in the form of car pushes and I gotta say this dude motivates the balls off me. Just being around him is incredible. He's got another show this coming Sunday, as does Jesse which ill be attending again and he's also doing another 2 shows after that.

I hit a nice weight low yesterday of 81.8kg and then woke up this morning at 83.2 lulz. Gotta say im not feeling this prep in the slightest. Macros are still at 500, 70, 225 and cardio is at 5 x 30 second sprints and about 600kcal from MISS.

I have the week off uni this week so its an awesome opportunity to get ahead on my school work as well as help out a few of the competitors in my area. Going to these shows is one of the most motivating experiences you could have as a competitor!

For what it's worth the bold is exactly what I went through towards the end of my prep. The reality is you probably ARE lean enough but it's just the mind games getting to you. I spoke a lot with Eric about this because I didn't really at any point come close to binging, and some people just don't have the predisposition. It just isn't an option for them no matter what. Doesn't matter whether they are fat or lean, it just doesn't come up.

^This.
You're always leaner than you think, and once you slap on tan you're even leaner. <3 Don't let the mind-games play with ya homie.

I get this 100%. I went through it last prep big time when I was going my own diet. Thats a big reason why having a coach is so useful imo. They provide an objective eye and can make changes without emotional attachment.
Thanks for that lads

[Jumpman3210]

Hai.

[bigryan03]

Hai.

Oh hi there! Check main page

[Jumpman3210]

Oh hi there! Check main page

wait did you start a new log or are you referring to the fb page?