"Ripped as Hell" Contest Competitor Check In

[pacman155]

Beginning Weight: 168.2

Last Week’s Weight:168.2 on August 8, 2012

This Week’s Weight: 164.8 on monday august 13, 2012

Cardio (how many days per week/minutes per day): 30 mins 5 day in the mornign

Protein grams you’re eating per day: today 190 from off from the 200 you suggested after i totaled everything

Carbohydrate grams you’re eating per day: 98 grams today close to the 100 gram

Fat grams you’re eating per day: 31.7 over from the 30 gram

Body Fat +/- % for the week (optional) 16%

Front and Back Relaxed Pics (sent as PM to me when requested): its not letting me post the pics as a link any suggestions im not sure what to do?

Additional feedback or details you wish to provide: i added up the grams at the end of today, i will adjust it so i am right on point for the rest of the week

[ThisGuyRob]

Sounds good. As long as your doing HRT, it's all good. Couple adjustments for you. Set carbs at 150 for everyday of the week. Crop fat down to 30 grams. Increase cardio to 30 minutes 6 days a week. No cardio on leg days. Let's see what happens next week.

thanx rage. ill make the adjustments immediately

[RaneyR]

Beginning Weight: 185

Last Week’s Weight:

This Week’s Weight: 185

Cardio (how many days per week/minutes per day): 30 min sessions, 4 times per week

Protein grams you’re eating per day: 250g

Carbohydrate grams you’re eating per day: 200g

Fat grams you’re eating per day: 30g

Body Fat +/- % for the week (optional): not sure

[cleaningpro]

Beginning Weight: 174

This Morning Weight: 170

This Week’s Weight: 174 Monday August 13, 2012, 9:00 pm

Cardio (how many days per week/minutes per day): 15 min 2 days a week

Protein grams you’re eating per day: 240

Carbohydrate grams you’re eating per day: 150

Fat grams you’re eating per day: 30 or less

Body Fat +/- % for the week (optional): Last time I check was 17%, I'll have it check this Friday at the Gym

Fronts, Side and Back Relaxed Pics (sent as PM when requested)

[jnwillard]

Beginning Weight: 223Lbs

Last Week’s Weight: 223lbs

This Week’s Weight: 223lbs

Cardio (how many days per week/minutes per day): 4x Week 30 Minutes

Protein grams you’re eating per day: 275grams

Carbohydrate grams you’re eating per day: up to 200grams

Fat grams you’re eating per day: 30grams

Body Fat +/- % for the week (optional) 16%

Additional feedback or details you wish to provide: I'm very excited about starting this new challenge. Today I ate very clean and had a amazing workout. I will be posting daily supplementation, food intake, and workout updates on my personal thread.

[Kytrail]

beginning weight is 162.lbs
cardio : 5-6 days a week (sometimes twice on some days because of p.t. required by my unit)
protein: your recommended amount of 225 lbs
carbs: 250-300 grams
body fat: 5.6%

[Kytrail]

Before pics are also posted in my thread!!.....Thanks again!..me2.jpgme1.jpg

[Cmchristich]

Front.jpgside.jpgback.jpgBeginning Weight: August 8/13/2012 223lbs

Last Week’s Weight: August 8/13/2012 223lbs

This Week’s Weight: August 8/13/2012 223lbs

Cardio (how many days per week/minutes per day): 2x @ 30-45min

Protein grams you’re eating per day: Aprox 240

Carbohydrate grams you’re eating per day: Aprox 327

Fat grams you’re eating per day: Arox 60 Most sources come from Almonds and Fish

Body Fat +/- % for the week (optional)

Front and Back Relaxed Pics (sent as PM to me when requested):

Additional feedback or details you wish to provide:
Going into this: This had been my routine and diet for the past month:


4 day on: 1 day off Split
Day 1: Legs am
Extensions 4x12-15
Squats 4x 8-12 rear squat wide foot position
vertical Leg press 3x8-12
Walking Lunges 4x12-15 (Per Leg)
Hack squats 3x10-12

**alternate between Hacks and Leg Press for the 7s every other workout
pm
Stiff legs 4 x 8-12
Single leg standing leg curls 3x 8-12
Lying Leg Curls 3x8-12
Seated Leg Curls 3x10-12
*alternate between lying and seated leg curls for 7s every other workout

Day 2: Chest and Tri's
BB Incline Press 4x8-12
Incline db fly 4x8-12
Flat DB Press 3x8-12​
Pec Deck or cable cross-over 3x10-12​
*alternate each workout
triceps
Pushdowns cable rope attachment 3x8-12
Close grip bench 3x8-12
Overhead extensions 3x8-12
Dips 4x10-12

Day 3: Back/Biceps
Chins (wide) assisted 4x 8-12
Deadlifts 3x8-12
v bar rows (ronnie style) 4x 8-12
Bent-over Barbell Rows (underhand grip) 4x 8-12
1 arm DB Rows 3x8-12
low cable rows v bar 3x8-`10

bi's
Standing cambered bar Curls 3x10
spider curls 3x8-12
Concentration Curls 3x8-12
reverse grip standing bb curls3x8-12


Day 4: Hamstrings

Stiff legs 4 x 8-12
Single leg standing leg curls 3x 8-12
Lying Leg Curls 3x8-12
Seated Leg Curls 5s* (10-12 reps, 30 second rest)
*alternate between lying and seated leg curls for 7s every other workout



Day 5: Shoulders/Traps
Smith( or barbell) Military Press 5x8-10​
DB Front Raises 4x8-10​
Upright Rows 4x8-10
Machine side raises 7s (10-15 reps, 30 second rest)

Standing dumbbell shrugs, slightly bent forward 4x8-12
Barbell shrugs with 2-second pause up top 4x8-12

Bent-over DB lateral raises 4x8-12
Machine reverse pec deck 4x10

Day 6: Arms
Pushdowns cable rope attachment 3x8-12
Close grip bench 3x8-12
Overhead extensions 3x8-12
Dips 7s (10 reps, 30 second rest)

Alternating DB curls 3x8-12
Hammerstrength preacher Curls 3x8-12
Seated Hammer Curls 3x8-12
Standing cambered bar Curls 7s (10-15 reps, 30 second rest)



Day 7:Off

Repeat




Calves: should be done every third day
Standing Calf Raises 4x8-12
Leg press calves 4x8-12
Seated Calf Raises 7s*(15 reps, 30 second rest in between)
Alternate between Standing and Seated for the 7s

Abs: three exercise 30 reps, 3 sets each. Every other day
Hanging leg raises
Crunches
Reverse ab crunches

Cardio:
30-45 mins 2 days per week- stepmill


7:30 a.m. Meal 1:

½ cup oatmeal measured dry

Protein – 4 egg whites + 3 strips turkey bacon + 1 yolk

10:00 a.m. Meal 2:

½ cup rice + 4 oz. chicken with any kind of condiment

12:30 p.m. Meal 3:

1 cups egg whites+ 4oz red potato

15:00 p.m. Meal 4

1/2 Brown rice w/ 6-7oz chicken breast/ small salad

17:30 p.m meal 5
Salmon 6-8oz
1/2 Brown rice
Asparagus 4-5 sticks
16-20 almonds no salt

20:00 meal 6
Same meal as meal 5

2200
1/2 oatmeal
40 grams whey protein

[rp376]

Week 1 - Day 2 - Ripped as Hell Training 8.14.12

Beginning Weight: 160 pounds

Last Week’s Weight:160 Pounds

This Week’s Weight:160 Pounds

Cardio 1: 3 Days - Tuesday, Thursday, Friday - Step-Mill (10 Mins) 60 spm for 1:30 and 120 spm for 30 seconds (HITT)

Protein grams you’re eating per day: 296.9

Carbohydrate grams you’re eating per day: 107.1 (Need to up it - Just calculated I'm low - Pending Nutrient Recommend)

Fat grams you’re eating per day: 55.1

Calories: 2103

Body Fat +/- % for the week: 11%

Front and Back Relaxed Pics:

Additional Notes: After writing all of my of my information I have noticed several things. I need to bring my carbohydrates up by two fold to meet the requirements. I had been replacing brown rice, yams, and Ezk. bread with fruit and veggies for the summer. I am certainly getting enough protein and could maybe relax back on one shake day. Hit the grocery store last night and to got some brown rice, yams, and Ezk. Bread. I equate the bread to brown rice since it is a sprouted grain for use as a complex carb in the morning with eggs. I have Hellraiser Training Day 2 at 5:30! I'm not looking for bronze, silver, or gold. I only want iron baby!

[russ d]

Great job Russ. That was the perfect weight. Hell that was probably too close to perfect lol. I was getting nervous watching and hoping you were going to finish. Great form. Let's see what your stats look like next week brother. Doing great.

Thanks Rage see you next week

[Montrell274]

Beginning Weight: 180

Last Week’s Weight: 180

This Week’s Weight: 183.5

Cardio (how many days per week/minutes per day):30 mins, 6 days a week

Protein grams you’re eating per day: 225

Carbohydrate grams you’re eating per day: 150

Fat grams you’re eating per day: 25 g


Body Fat +/- % for the week (optional)

[brad23]

Increase cardio to 45 minute sessions. Keep fat closer to 30. No other changes till I see pics. Doing good Brad. For those of you who don't know, Brad and Matt (BB2K) are both doing shows at the end of this program. Wish them good luck in their respective threads.

My pics are posted Boss! (post #47)
http://forum.bodybuilding.com/showth...#post932728073

[ragingmuscle]

Beginning Weight:225

Last Week’s Weight:225

This Week’s Weight:225

Cardio (how many days per week/minutes per day):4 days a week for 30 min

Protein grams you’re eating per day:210

Carbohydrate grams you’re eating per day:140

Fat grams you’re eating per day:40

Body Fat +/- % for the week 19%

Front and Back Relaxed Pics (sent as PM to me when requested):

Additional feedback or details you wish to provide:My pics with newspaper are up in my personal thread and gallery, both can be found on my bodyspace. However for this check in I decided to include attatchments

Weekly Training Video (2 minute length max):N/A

Weekly Check In Video (3 minute length max):N/A

Ok brother. Let's increase your protein to 225 grams per day, carbs are good, fat drop it down to 30. Increase cardio to 6 days 30 minutes. No other changes.

[ragingmuscle]

Beginning Weight: 227

Last Week’s Weight: n/a

This Week’s Weight: 225

Cardio (how many days per week/minutes per day): 6xweek @ 30 mins a session

Protein grams you’re eating per day: 250

Carbohydrate grams you’re eating per day: 150

Fat grams you’re eating per day: 30

Body Fat +/- % for the week (optional) Guesstimate at around 18-20%

Will upload pics into my bodyspace until I hit 50+ posts.

Actually there is a way to post your pics and we will need those by the end of the day in your thread. Check out mrdeads survival guide that I pinned in the HRT forum. No other changes.

[ragingmuscle]

Beginning Weight: 240.4

Last Week’s Weight: 238.8

This Week’s Weight: 240.4

Cardio (how many days per week/minutes per day): 30 minutes X 6 days a week (except leg day)

Protein grams you’re eating per day: 300 Grams

Carbohydrate grams you’re eating per day: 150 Carbs

Fat grams you’re eating per day: 30 Fat

Body Fat +/- % for the week (optional): as of today 22.3%

Front and Back Relaxed Pics (sent as PM to me when requested): Will post in my thread hopefully later tonight.

Additional feedback or details you wish to provide: Off to the gym now, ready to get some!

Good starting point for you. See you next week.

[ragingmuscle]

Beginning Weight: 210

Last Week’s Weight: N/A

This Week’s Weight: 210

Cardio (how many days per week/minutes per day): 6 days per week / 30 minutes per day

Protein grams you’re eating per day: 250

Carbohydrate grams you’re eating per day: 150

Fat grams you’re eating per day: 25

Alright, this is a good start for you. See you next week.

[ragingmuscle]

Beginning Weight:152 lbs.

Last Week’s Weight: n/a

This Week’s Weight: 152 lbs

Cardio (how many days per week/minutes per day): 30 minutes 6 days/week @ 120-130 bpm (Completed day one)

Protein grams you’re eating per day: 175 grams (I had 177 grams today)

Carbohydrate grams you’re eating per day: 100 grams ( I was right on with my carbs today)

Fat grams you’re eating per day: 20 grams (I had 22 grams today)

Body Fat +/- % for the week: 24 %

Front and Back Relaxed Pics (sent as PM to me when requested):

Additional feedback or details you wish to provide:It was a glorious first day!

(I'll get my videos to you as soon as I figure out how to get them uploaded and formatted.)
Weekly Training Video: In progress
Weekly Check In Video: In progress

Ok Jodie. This looks great to start. See you next week.

[ragingmuscle]

Beginning Weight: 168
Last Week’s Weight: 168
This Week’s Weight: 168
Cardio (how many days per week/minutes per day): 6 times a week, 30 minutes per day
Protein grams you’re eating per day: 150
Carbohydrate grams you’re eating per day: 50
Fat grams you’re eating per day: 20
Body Fat +/- % for the week (optional) 27.2%
Front and Back Relaxed Pics (sent as PM to me when requested): Please see my thread and bodyspace!
Additional feedback or details you wish to provide:

Are you going to be ok with this 50 grams on carbs? Pretty aggressive but if you can pull it off, it's fine. I saw your pics on bodyspace, just make sure you post links in your contest thread by the end of the day. Everything else looks good.

[ragingmuscle]

Beginning Weight: 294.4ibs
Last Week's Weight: N/A (week 1)
This Week's Weight: 294.4
Cardio (how many days per week/minutes): 6 days x 30 min in AM.
Protein grams you're eating per day: 350g
carb grams you're eating per day: 200g
Fat grams you're eating per day: 35g
Body Fat +/- % for the week (optiona): N/A
Front and Back Relaxed pics: Shown Below
Additional Feedback: Good Shoulder work out!!!
Weekly Training Video: N/A (Will have in week 2)
Weekly Check In Video: N/A (Will have in week 2)

This is good for week one brother. See you next week.

[ragingmuscle]

Beginning Weight: 168.2

Last Week’s Weight:168.2 on August 8, 2012

This Week’s Weight: 164.8 on monday august 13, 2012

Cardio (how many days per week/minutes per day): 30 mins 5 day in the mornign

Protein grams you’re eating per day: today 190 from off from the 200 you suggested after i totaled everything

Carbohydrate grams you’re eating per day: 98 grams today close to the 100 gram

Fat grams you’re eating per day: 31.7 over from the 30 gram

Body Fat +/- % for the week (optional) 16%

Front and Back Relaxed Pics (sent as PM to me when requested): its not letting me post the pics as a link any suggestions im not sure what to do?

Additional feedback or details you wish to provide: i added up the grams at the end of today, i will adjust it so i am right on point for the rest of the week

Weekly Training Video (2 minute length max):

Weekly Check In Video (3 minute length max):

This looks great for week 1. Try to break slightly above on protein. Better to be at 210 than 190. Check mrdeads survival guide that I pinned in the HRT forum for instructions on how to post your pics in your contest thread. Need those in by the end of the day.

[DJenksLL]

Beginning Weight: 198lbs

Last Week’s Weight: n/a

This Week’s Weight: 198lbs

Cardio (how many days per week/minutes per day): 30 minutes, days per weej

Protein grams you’re eating per day: 250g

Carbohydrate grams you’re eating per day: 150g

Fat grams you’re eating per day: 35g

Body Fat +/- % for the week (optional) n/a

Front and Back Relaxed Pics (sent as PM to me when requested): Attached.

Additional feedback or details you wish to provide:

Weekly Training Video (2 minute length max): n/a

Weekly Check In Video (3 minute length max): n/a

[ragingmuscle]

Beginning Weight: 185

Last Week’s Weight:

This Week’s Weight: 185

Cardio (how many days per week/minutes per day): 30 min sessions, 4 times per week

Protein grams you’re eating per day: 250g

Carbohydrate grams you’re eating per day: 200g

Fat grams you’re eating per day: 30g

Body Fat +/- % for the week (optional): not sure

This looks fine for what I have to go by. Remember to get pics up in your contest thread by the end of the day. See you next week.

[ragingmuscle]

Beginning Weight: 174

This Morning Weight: 170

This Week’s Weight: 174 Monday August 13, 2012, 9:00 pm

Cardio (how many days per week/minutes per day): 15 min 2 days a week

Protein grams you’re eating per day: 240

Carbohydrate grams you’re eating per day: 150

Fat grams you’re eating per day: 30 or less

Body Fat +/- % for the week (optional): Last time I check was 17%, I'll have it check this Friday at the Gym

Fronts, Side and Back Relaxed Pics (sent as PM when requested)

Hey brother. This looks fine for starting but I didn't see a contest thread for you or any before pics. I might have missed them. Be sure to get those couple things up by the end of the day if you haven't already. See you next week.

[ragingmuscle]

Beginning Weight: 223Lbs

Last Week’s Weight: 223lbs

This Week’s Weight: 223lbs

Cardio (how many days per week/minutes per day): 4x Week 30 Minutes

Protein grams you’re eating per day: 275grams

Carbohydrate grams you’re eating per day: up to 200grams

Fat grams you’re eating per day: 30grams

Body Fat +/- % for the week (optional) 16%

Additional feedback or details you wish to provide: I'm very excited about starting this new challenge. Today I ate very clean and had a amazing workout. I will be posting daily supplementation, food intake, and workout updates on my personal thread.

Check mrdeads survival guide thats pinned in the HRT Forum for instructions on how to post your pics when under the 50 posts. Those need to be in your thread by the end of the day. Couple adjustments brother. Increase cardio to 30 minutes 6 days. Drop carbs to 150 grams. That should work for week one. See you next time.

[ragingmuscle]

beginning weight is 162.lbs
cardio : 5-6 days a week (sometimes twice on some days because of p.t. required by my unit)
protein: your recommended amount of 225 lbs
carbs: 250-300 grams
body fat: 5.6%

Make sure you cut, paste and fill in all the spots on post #1 next week, so I get a bigger picture of the week. This looks good for now, but set your carbs at 300 grams even. Lets see what happens next week.

[ragingmuscle]

Attachment 4774013Attachment 4774023Attachment 4774003Beginning Weight: August 8/13/2012 223lbs

Last Week’s Weight: August 8/13/2012 223lbs

This Week’s Weight: August 8/13/2012 223lbs

Cardio (how many days per week/minutes per day): 2x @ 30-45min

Protein grams you’re eating per day: Aprox 240

Carbohydrate grams you’re eating per day: Aprox 327

Fat grams you’re eating per day: Arox 60 Most sources come from Almonds and Fish

Body Fat +/- % for the week (optional)

Front and Back Relaxed Pics (sent as PM to me when requested):

Additional feedback or details you wish to provide:
Going into this: This had been my routine and diet for the past month:


4 day on: 1 day off Split
Day 1: Legs am
Extensions 4x12-15
Squats 4x 8-12 rear squat wide foot position
vertical Leg press 3x8-12
Walking Lunges 4x12-15 (Per Leg)
Hack squats 3x10-12

**alternate between Hacks and Leg Press for the 7s every other workout
pm
Stiff legs 4 x 8-12
Single leg standing leg curls 3x 8-12
Lying Leg Curls 3x8-12
Seated Leg Curls 3x10-12
*alternate between lying and seated leg curls for 7s every other workout

Day 2: Chest and Tri's
BB Incline Press 4x8-12
Incline db fly 4x8-12
Flat DB Press 3x8-12​
Pec Deck or cable cross-over 3x10-12​
*alternate each workout
triceps
Pushdowns cable rope attachment 3x8-12
Close grip bench 3x8-12
Overhead extensions 3x8-12
Dips 4x10-12

Day 3: Back/Biceps
Chins (wide) assisted 4x 8-12
Deadlifts 3x8-12
v bar rows (ronnie style) 4x 8-12
Bent-over Barbell Rows (underhand grip) 4x 8-12
1 arm DB Rows 3x8-12
low cable rows v bar 3x8-`10

bi's
Standing cambered bar Curls 3x10
spider curls 3x8-12
Concentration Curls 3x8-12
reverse grip standing bb curls3x8-12


Day 4: Hamstrings

Stiff legs 4 x 8-12
Single leg standing leg curls 3x 8-12
Lying Leg Curls 3x8-12
Seated Leg Curls 5s* (10-12 reps, 30 second rest)
*alternate between lying and seated leg curls for 7s every other workout



Day 5: Shoulders/Traps
Smith( or barbell) Military Press 5x8-10​
DB Front Raises 4x8-10​
Upright Rows 4x8-10
Machine side raises 7s (10-15 reps, 30 second rest)

Standing dumbbell shrugs, slightly bent forward 4x8-12
Barbell shrugs with 2-second pause up top 4x8-12

Bent-over DB lateral raises 4x8-12
Machine reverse pec deck 4x10

Day 6: Arms
Pushdowns cable rope attachment 3x8-12
Close grip bench 3x8-12
Overhead extensions 3x8-12
Dips 7s (10 reps, 30 second rest)

Alternating DB curls 3x8-12
Hammerstrength preacher Curls 3x8-12
Seated Hammer Curls 3x8-12
Standing cambered bar Curls 7s (10-15 reps, 30 second rest)



Day 7:Off

Repeat




Calves: should be done every third day
Standing Calf Raises 4x8-12
Leg press calves 4x8-12
Seated Calf Raises 7s*(15 reps, 30 second rest in between)
Alternate between Standing and Seated for the 7s

Abs: three exercise 30 reps, 3 sets each. Every other day
Hanging leg raises
Crunches
Reverse ab crunches

Cardio:
30-45 mins 2 days per week- stepmill


7:30 a.m. Meal 1:

½ cup oatmeal measured dry

Protein – 4 egg whites + 3 strips turkey bacon + 1 yolk

10:00 a.m. Meal 2:

½ cup rice + 4 oz. chicken with any kind of condiment

12:30 p.m. Meal 3:

1 cups egg whites+ 4oz red potato

15:00 p.m. Meal 4

1/2 Brown rice w/ 6-7oz chicken breast/ small salad

17:30 p.m meal 5
Salmon 6-8oz
1/2 Brown rice
Asparagus 4-5 sticks
16-20 almonds no salt

20:00 meal 6
Same meal as meal 5

2200
1/2 oatmeal
40 grams whey protein

This will be quite a change for you getting in this contest. HRT is very low volume compared to what you had been doing, but I think it will be pretty refreshing for a seasoned athlete like yourself. It's an in and out type of training that maximizes the work done on each bodypart in a short period of time. Couple adjustments moving forward. Increase protein to 325 grams, drop carbs down to 250 and fat down to 35. Don't count any omega supps towards your fats if your on any. Increase cardio to 30 minutes 4 times a week. No cardio on leg days. See you next week.

[ragingmuscle]

Week 1 - Day 2 - Ripped as Hell Training 8.14.12

Beginning Weight: 160 pounds

Last Week’s Weight:160 Pounds

This Week’s Weight:160 Pounds

Cardio 1: 3 Days - Tuesday, Thursday, Friday - Step-Mill (10 Mins) 60 spm for 1:30 and 120 spm for 30 seconds (HITT)

Protein grams you’re eating per day: 296.9

Carbohydrate grams you’re eating per day: 107.1 (Need to up it - Just calculated I'm low - Pending Nutrient Recommend)

Fat grams you’re eating per day: 55.1

Calories: 2103

Body Fat +/- % for the week: 11%

Front and Back Relaxed Pics:

Additional Notes: After writing all of my of my information I have noticed several things. I need to bring my carbohydrates up by two fold to meet the requirements. I had been replacing brown rice, yams, and Ezk. bread with fruit and veggies for the summer. I am certainly getting enough protein and could maybe relax back on one shake day. Hit the grocery store last night and to got some brown rice, yams, and Ezk. Bread. I equate the bread to brown rice since it is a sprouted grain for use as a complex carb in the morning with eggs. I have Hellraiser Training Day 2 at 5:30! I'm not looking for bronze, silver, or gold. I only want iron baby!

No worries brotehr. I got ya covered. Let's drop the protein down to 250 grams a day, up carbs to 150 and lower fats down to 30. Set cardio at a steady 120-130 bpm for 30 minutes, 4 days a week. See you next week.

[ragingmuscle]

Beginning Weight: 180

Last Week’s Weight: 180

This Week’s Weight: 183.5

Cardio (how many days per week/minutes per day):30 mins, 6 days a week

Protein grams you’re eating per day: 225

Carbohydrate grams you’re eating per day: 150

Fat grams you’re eating per day: 25 g


Body Fat +/- % for the week (optional)

This looks great brother. Be sure to get your before pics in your contest thread by the end of the day. Catch you next week.

[ragingmuscle]

My pics are posted Boss! (post #47)
http://forum.bodybuilding.com/showth...#post932728073

These look good brother. Right on pace.

[tczyrnik]

This is good for week one brother. See you next week.

Week 1 training Video: