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  1. #91
    Registered User Hittegolf's Avatar
    Join Date: Aug 2011
    Age: 22
    Posts: 400
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    Hittegolf has a reputation beyond repute. Second best rank possible! (+100000) Hittegolf has a reputation beyond repute. Second best rank possible! (+100000) Hittegolf has a reputation beyond repute. Second best rank possible! (+100000) Hittegolf has a reputation beyond repute. Second best rank possible! (+100000) Hittegolf has a reputation beyond repute. Second best rank possible! (+100000) Hittegolf has a reputation beyond repute. Second best rank possible! (+100000) Hittegolf has a reputation beyond repute. Second best rank possible! (+100000) Hittegolf has a reputation beyond repute. Second best rank possible! (+100000) Hittegolf has a reputation beyond repute. Second best rank possible! (+100000) Hittegolf has a reputation beyond repute. Second best rank possible! (+100000) Hittegolf has a reputation beyond repute. Second best rank possible! (+100000)
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    Are they les visible
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  2. #92
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
    Posts: 569
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    definitely less visible, there is a lot less area my skin is stretched over
    BBSM with Dan Green ; First meet Prep
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    All My Work Outs
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  3. #93
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
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    Saturday, 6-16-12: Rest Day

    -=Workout=-
    • 45 Minute walk 65-75% MHR

    Meal One
    9 Oz Chicken Breast
    3 Low Carb Tortillas
    Quart of Froyo
    8.5 Oz Steak Fillet


    Macros:
    Cals 1651
    Fat 45 g
    Carbs 125 g
    Protein 181 g
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

    All My Work Outs
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  4. #94
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
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    Sunday, 6-17-12: Rest Day

    -=Workout=-
    • 45 Minute walk 65-75% MHR

    Meal One
    KFC Grilled 8 Piece

    Meal Two
    1.1 Lbs 93/7 Ground Beef
    1/2 Cup of Froyo

    Macros:
    Cals 1838
    Fat 88 g
    Carbs 23 g
    Protein 234 g
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

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  5. #95
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
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    Just took 25mg Eph and 200mg caff, time to see what this is all about.
    BBSM with Dan Green ; First meet Prep
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  6. #96
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
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    Ps really happy w/ my body comp, so this will be over in three weeks and I'll be doing a slow bulk, very slow -10/+30
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

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  7. #97
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
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    Monday, 6-18-12: Workout Day

    -=Workout=-
    • Deadlift - 250x5 ; 225x6 ; 200x7
    • Pendlay Row - 135x5 ; 120x6 ; 105x7
    • Chins - 80x1 ; 55x5 ; 30x6 ; 5x7

    Meal One
    Ten Kinds of Nasty Protein Waffles
    1 Cup of Vanilla Greek Yogurt
    1/2 Cup of Log Cabin Sugar Free Syrup

    Meal Two
    8, yes 8 Potatos

    Macros:
    Cals 2548
    Fat 33 g
    Carbs 433 g
    Protein 199 g


    Few things, I feel like I'm not eating enough because I'm losing strength it feels like and the work out above I should have done chins before pendlay rows and worked out with a partner and we didn't rest on dead lift sets, was like 50 seconds instead of 3 mins on our top set, completely lost focus. The 5 were done in terrible form and my grip is really starting to show how weak it is. Also shaved my dome and it's weird, but I like it. I'm very pale but I'll get it tanned up like the rest of me. I'm still losing a ton of BF% which is why I think I may need to start eating more. I'll be doing a slow bulk after the 12th week on Recomp.
    BBSM with Dan Green ; First meet Prep
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  8. #98
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
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    Monday, 6-19-12: Rest Day

    -=Workout=-
    • 50 Minute Walk around 65-70% MHR

    Meal One
    10 Oz Steak

    Meal Two
    1.2 Lbs 93/7 Ground Beef cooked with veggies/salsa
    4 Low Carb Tortilla Wraps

    Macros:
    Cals 1715
    Fat 72 g
    Carbs 44 g
    Protein 213 g

    This is the 11th week, one more!
    BBSM with Dan Green ; First meet Prep
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  9. #99
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
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    Tuesday, 6-19-12: Rest Day

    -=Workout=-
    • 50 Minute Walk around 65-70% MHR

    Meal One
    10 Oz Steak

    Meal Two
    1.2 Lbs 93/7 Ground Beef cooked with veggies/salsa
    4 Low Carb Tortilla Wraps

    Macros:
    Cals 1715
    Fat 72 g
    Carbs 44 g
    Protein 213 g


    The real reason I lift at all

    Last edited by tkonpk; 06-21-2012 at 05:16 AM.
    BBSM with Dan Green ; First meet Prep
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  10. #100
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
    Posts: 569
    Rep Power: 51
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    Wednesday, 6-20-12: Workout Day

    -=Workout=-
    • Bench Press - 175x6 ; 160x7 ; 145x8
    • Dips - 100x4 ; 80x5 ; 60x7

    Meal One
    Ten kinds of Nasty Protein Waffles
    1/2 Cup of Syrup (Sugar Free)
    Greek Vanilla Yogurt
    1 Pint of TCBY Froyo
    1 1/2 Cups of Frosted Shredded Wheats

    Macros:
    Cals 2568
    Fat 46 g
    Carbs 382 g
    Protein 189 g

    I felt crazy crazy strong today. I think I'm getting use to fasted work outs 100% now. We'll see how Friday goes.
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

    All My Work Outs
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  11. #101
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
    Posts: 569
    Rep Power: 51
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    Thursday, 6-21-12: Rest Day

    -=Workout=-
    • 4 Mile Brisk Walk 65-70% MHR

    Meal One
    Pizza
    Chicken and Cottage Cheese
    10 Oz Steak Veggie Mix


    Macros:
    Cals 1843
    Fat 65 g
    Carbs 121 g
    Protein 182 g
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

    All My Work Outs
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    Tkon=Ten Kinds of Nasty
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  12. #102
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
    Posts: 569
    Rep Power: 51
    tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000)
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    Friday, 6-22-12: Rest Day

    -=Workout=-
    • Squat - 200x6(PR) ; 180x7 ; 160x8
    • Military Press - 125x4 ; 115x5 ; 105x6

    Meal One
    Ten Kinds of Nasty Protein Waffles
    1 Cup of Vanilla Greek Yogurt
    1/2 Syrup Sugar Free
    1 1/2 Cups of Froyo
    1 1/2 Cups of White Rice


    Macros:
    Cals 2588
    Fat 41 g
    Carbs 401 g
    Protein 186 g
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

    All My Work Outs
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  13. #103
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
    Posts: 569
    Rep Power: 51
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    Saturday, 6-23-12: Rest Day

    -=Workout=-
    • 4 Mile Walk 60-70%MHR

    Meal One
    5 Eggs
    30 tbps of Liquid Eggs
    2/3 Cup of Fiesta Blend Cheese
    5 Low Carb Tortilla Wraps

    Meal Two
    3 Scoops of Whey
    1 Glass of Milk

    Macros:
    Cals 1745
    Fat 63 g
    Carbs 90 g
    Protein 198 g
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

    All My Work Outs
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  14. #104
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
    Posts: 569
    Rep Power: 51
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    Sunday, 6-24-12: Rest Day

    -=Workout=-
    • 4 Mile Walk 60-70%MHR

    Meal One
    20.8 Oz Chicken Breast Shredded
    2 1/4 Cup of White Rice
    1 2/3 Cup of Fiesta Blend Cheese

    Macros:
    Cals 1676
    Fat 50 g
    Carbs 110 g
    Protein 184 g
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

    All My Work Outs
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  15. #105
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
    Posts: 569
    Rep Power: 51
    tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000)
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    Monday, 6-25-12: Work Day

    -=Workout=-
    • Deadlift - 250x6 ; 200x7 ; 200x8
    • Chin-Ups - 135+80x4 ; 135+55x5 ; 135+30x6

    Meal One
    Ten Kinds of Nasty Protein Waffles
    1 Cup of Vanilla Greek Yogurt
    3/4 Cup of Sugar Free Syrup
    31.2 Oz of Potatos with Hot Sauce

    Macros:
    Cals 2458
    Fat 30 g
    Carbs 393 g
    Protein 197 g
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

    All My Work Outs
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  16. #106
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
    Posts: 569
    Rep Power: 51
    tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000) tkonpk has a brilliant future. Third best rank! (+40000)
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    So this is my final week of Recomp I believe. I'll be doing a sloooooow bulk after this week for 12 weeks, then probably another recomp.
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

    All My Work Outs
    http://www.youtube.com/tkonpk

    Tkon=Ten Kinds of Nasty
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  17. #107
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
    Posts: 569
    Rep Power: 51
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    Tuesday, 6-26-12: Rest Day

    -=Workout=-
    • 4 Mile Walk 60-70% MHR

    Meal One
    Chicken & Cheese & Veggie Fajitas!x5

    Macros:
    Cals 1731
    Fat 66 g
    Carbs 59 g
    Protein 211 g
    BBSM with Dan Green ; First meet Prep
    http://forum.bodybuilding.com/showthread.php?t=160392381&

    All My Work Outs
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  18. #108
    Registered User tkonpk's Avatar
    Join Date: Apr 2011
    Stats: 5'5", 145 lbs
    Posts: 569
    Rep Power: 51
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    11th Week Progress

    Lax


    Flex
    BBSM with Dan Green ; First meet Prep
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  19. #109
    Beast in Training RichDestiNY22's Avatar
    Join Date: Dec 2011
    Age: 34
    Stats: 5'8", 170 lbs
    Posts: 751
    Rep Power: 43
    RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000)
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    Looking ripped, man! Great work!
    Shattering mental blocks, one rep at a time...

    My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273

    Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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  20. #110
    Registered User tkonpk's Avatar
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    Thanks a ton man, it's been awesome. I'm ready for my SLOOOOOW bulk. I really want to lose that last bit of fat at the bottom of my stomach. People tell me it's skin, but it's not.
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  21. #111
    Beast in Training RichDestiNY22's Avatar
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    The way I see it, when you can pinpoint what your problem areas are, those are pretty good problems to have. :-)

    How SLOW are you talking about on the bulk? Is it more of a recomp or is your end goal actually a higher weight? Really looking forward to the time that I can switch over to a recomp feeling confident in my leanness...
    Shattering mental blocks, one rep at a time...

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  22. #112
    summer recomp/maintenance 66jzmstr's Avatar
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    Solid progress, mang - way to kill it! I know I'm coming in just at the tail end of things, but subbed, too.

    If you don't mind my two cents on how to keep the bulk both slow and lean (talking from experience of what not to do ), take all the time in the world to do so. Sure, that's hyperbole, but I would argue that it's also not too far from what should be most natural, sustainable and effective. Make sure to "reverse diet" your way into a two-week Diet Break. (Google the term with "Lyle McDonald" if need be.) I would even recommend a recomp at maintenance levels until you actually need the bulk - and especially if you still plan to reduce, or at least not contribute to, that lower ab fat. Milk that recomp until strength gains start to slow to a crawl and you actually need the surplus calories to gain more muscle. (I have no research studies to support this, but as far as n=1, the strength gains I'm making now at recomp/maintenance calorie levels are just as good - if not better than - when I was downing a weekly 1800-calorie surplus. Part of that can be attributed to smarter training with Wendler's 5/3/1 after progression and periodization within RPT were lost on me, but still ... ) When you do finally reach the time to bulk, don't jump into the half-pound bodyweight/1800cal weekly surplus immediately. Again, reverse diet your way up to half that amount, hold it for three weeks, see how it goes, then adjust according to what happens in the gym and what you see in the mirror.

    If you really want to kill that lower ab fat, which is exactly where my stubborn fat likes burrow, pick up Lyle McDonald's "The Stubborn Fat Solution." I know, Lyle's books cost an arm and a leg - even the short ones like this, but the content is fascinating, well-explained and the little experimenting I did toward the end of my recent cut with his Stubborn Fat Protocols yielded results.

    Best of luck, and again, nice work, tkonpk!
    Diligence, patience, persistence.

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  23. #113
    Registered User tkonpk's Avatar
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    Originally Posted by 66jzmstr View Post
    Solid progress, mang - way to kill it! I know I'm coming in just at the tail end of things, but subbed, too.

    If you don't mind my two cents on how to keep the bulk both slow and lean (talking from experience of what not to do ), take all the time in the world to do so. Sure, that's hyperbole, but I would argue that it's also not too far from what should be most natural, sustainable and effective. Make sure to "reverse diet" your way into a two-week Diet Break. (Google the term with "Lyle McDonald" if need be.) I would even recommend a recomp at maintenance levels until you actually need the bulk - and especially if you still plan to reduce, or at least not contribute to, that lower ab fat. Milk that recomp until strength gains start to slow to a crawl and you actually need the surplus calories to gain more muscle. (I have no research studies to support this, but as far as n=1, the strength gains I'm making now at recomp/maintenance calorie levels are just as good - if not better than - when I was downing a weekly 1800-calorie surplus. Part of that can be attributed to smarter training with Wendler's 5/3/1 after progression and periodization within RPT were lost on me, but still ... ) When you do finally reach the time to bulk, don't jump into the half-pound bodyweight/1800cal weekly surplus immediately. Again, reverse diet your way up to half that amount, hold it for three weeks, see how it goes, then adjust according to what happens in the gym and what you see in the mirror.

    If you really want to kill that lower ab fat, which is exactly where my stubborn fat likes burrow, pick up Lyle McDonald's "The Stubborn Fat Solution." I know, Lyle's books cost an arm and a leg - even the short ones like this, but the content is fascinating, well-explained and the little experimenting I did toward the end of my recent cut with his Stubborn Fat Protocols yielded results.

    Best of luck, and again, nice work, tkonpk!
    Very cool. I have read quite a bit of his content that is online. I did a stint w/ Yohimbine and got amazing results, I just didn't want to be on it too long. I'm currently on an EC stack which has been helping a lot and I might add a much smaller dose of yohimbine to the stack to see what that does. With out a doubt after diet and lifting the greatest contributor to my fat loss has been walking on rest days, crazy how that works.
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  24. #114
    Registered User tkonpk's Avatar
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    Wednesday, 6-27-12: Workout Day

    -=Workout=-
    • Bench - 180x3 ; 165x6 ; 140x7
    • Dips - 135+105x3 ; 135+55x6
    • Pendlay Rows - 135x6 ; 120x7

    Meal One
    Ten Kinds of Nasty Protein Waffles
    1 Cup of Greek Yogurt
    1/2 Cup of Sugar Free Syrup

    Meal Two
    3 Cups of White Rice with Cinnimon&Syrup

    Macros:
    Cals 2588
    Fat 32 g
    Carbs 401 g
    Protein 189 g

    Switching accessories to only two working sets as is recommended, never followed previously.
    I'm also going to start increasing calories by 100 on work out days till strength gains stall then increase again. I don't know if I want to touch rest days calories, not sure yet. I'll also be switching to a stricter version of RPT as my lifts have finally started hitting their actual max instead of easily increasing every week.
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  25. #115
    Registered User MarcusAgrippa's Avatar
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    Nasty protein waffle recipe?

    Your previous pics of it look pretty damn good. May warrant investment into a waffle maker.

    Edit: Just noticed the new pics. Awesome progress since the start of the log - and the strength stats are well up too!

    You're dominating this ****.
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  26. #116
    Registered User platax88's Avatar
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    AMAZING man! I've learned a lot from this read and will apply some of your approaches ... like a plate of pancakes PWO!!!

    I've been wanting to try yohimbine, but suffer from slight anxiety so I've been hesitant. How do you feel on it, would you say the stimulatory effects is potent?

    Thanks for the support on my thread. Subbed!
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  27. #117
    Registered User platax88's Avatar
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    Oh one more thing ... Have you tried creatine? This is something else I am contemplating at the moment, but maybe I should save it for when I drop more fat so I dont freak over any water weight it may bring
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  28. #118
    Registered User tkonpk's Avatar
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    Originally Posted by MarcusAgrippa View Post
    Nasty protein waffle recipe?

    Your previous pics of it look pretty damn good. May warrant investment into a waffle maker.

    Edit: Just noticed the new pics. Awesome progress since the start of the log - and the strength stats are well up too!

    You're dominating this ****.
    No no no, Ten Kinds of Nasty = Tkon = Me

    I need to make a video me making these. They a lone are ready for me to lift hard.
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  29. #119
    Registered User tkonpk's Avatar
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    Originally Posted by platax88 View Post
    AMAZING man! I've learned a lot from this read and will apply some of your approaches ... like a plate of pancakes PWO!!!

    I've been wanting to try yohimbine, but suffer from slight anxiety so I've been hesitant. How do you feel on it, would you say the stimulatory effects is potent?

    Thanks for the support on my thread. Subbed!
    You seem like you have a precondition that wouldn't play nice w/ yohimbine. Best thing I can tell you is if you feel you NEED it try it. Do the research and start as small as you can. An EC stack is a lot less hardcore IMO then yohimbine. I won't be doing Yohimbine till I want to really shred up, it worked for those four weeks, but it does have some crazy effects on your body.

    Originally Posted by platax88 View Post
    Oh one more thing ... Have you tried creatine? This is something else I am contemplating at the moment, but maybe I should save it for when I drop more fat so I dont freak over any water weight it may bring
    I just started creatine about two weeks ago, I've read it takes 3-4 weeks to start taking effect. I do 5g every day a bite or two after my first meal of the day.
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  30. #120
    Registered User tkonpk's Avatar
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    Thursday, 6-28-12: Rest Day

    -=Workout=-
    • 4 Mile Walk - 60-70% MHR

    Meal One
    1 LB 93/7 Ground Beef
    1 Cup of Greek Yogurt
    1/2 cup of Cottage Cheese
    2/3 Cup of Fiesta Cheese
    3 Low Carb Tortillas
    1 Cup of Froyo

    Macros:
    Cals 1770
    Fat 64 g
    Carbs 102 g
    Protein 186 g
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