<<Tony6510 Looking to get Supremely Ripped with **Neogenix Supreme**>>

[Tony6510]

Take the rest day dude!! Great job though!!

I did....kinda! I did some yardio on my rest day. It needed cut, and I have a hard time sitting still. No weight was lifted though.

Damn good thing you had those safety bars there or that could have been bad. I've had 335 come down hard once because my spotter had no idea wtf he was doing. Made a loud sound but thankfully I was ok. And yeah I think I'm getting sick too, just started my supremacy run a few days ago. I'm guessing its allergies, hopefully it'll go away soon!

I think mine was due to allergies as well. I am feeling much better today, and I am ready to hit it full speed ahead. Super happy that I had those bars in place. It really sucks not having someone to give me a spot anymore. I really do not know how that happened. I was feeling good, and then all of the sudden I just gave out.

one of my mottos is a bad spotter is worse than no spotter!

No doubt about it! I would rather have the bars than a BAD spotter anyday.

Exactly! I work out alone but it is nice to have someone sometimes to spot you when you want to go crazy....

Why can't you guys live near me?

I have thought exactly the same thing. There is no one on this site that lives even remotely close to me.

hahaha all the good people always live far away!

Yep!

great work Tony.

Keep up the hard work! You are doing great so far!

Thanks fellas! Have fun this weekend Dice; I know I am going to have a blast. I will try to keep my beer consumption under 50 cans which would equal about 600 ounces. lol

[DICE20]

I did....kinda! I did some yardio on my rest day. It needed cut, and I have a hard time sitting still. No weight was lifted though.



I think mine was due to allergies as well. I am feeling much better today, and I am ready to hit it full speed ahead. Super happy that I had those bars in place. It really sucks not having someone to give me a spot anymore. I really do not know how that happened. I was feeling good, and then all of the sudden I just gave out.



No doubt about it! I would rather have the bars than a BAD spotter anyday.



I have thought exactly the same thing. There is no one on this site that lives even remotely close to me.



Yep!





Thanks fellas! Have fun this weekend Dice; I know I am going to have a blast. I will try to keep my beer consumption under 50 cans which would equal about 600 ounces. lol

Oh ima have a great time!!!

Nomore than ohhhh 7-10 beers a day for me. That is if i control my self!!! Time to catch a bunch of fish buddy!!!

[Tony6510]

OK, sorry about the lack of updates, but this weekend was busy……a fun busy though. I took a day off on Wednesday to do a little yardio, but my diet was on point. Thursday was the only day that I lifted since my last post. I will post that diet and workout down below.

Friday-Sunday the diet was completely a bust. I did not get enough protein; I did get a ton of fat, carbs, and alcohol calories. I did not take any supplements, and not one weight was lifted. However, I had an awesome time. This is not something I could do very often, and still be sexy.

The trip was very fun. We did not catch one Bass during the day, but at night we caught a few good catfish. IMO, a bad day of fishing is better than a great day at work. We plan on going at least one more time this summer. I am hoping this next time we catch it on a week with zero rain, so the water will be clear. All factors were perfect this time for great fishing except the water was a little muddy from the rain we had the day before.

I have not checked the scale since I have been back because I think it would be discouraging. I did take a look in the mirror, and I was a little puffy but nothing major. I should be able to get back fairly quickly.

I am hoping that my session today doesn’t suffer too much from the lack of nutrients over the weekend. I have also started back on stim cutting. I am doing much better with it this time. Since Wednesday of last week, the highest amount of caffeine I have had in one day is 170mgs, and that was PWO.

I have also decided to start lifting early morning from now on. Since I am lifting 6 days a week, afternoon workouts take away too much time from the family. If I can get up and get them done in the morning while they are sleeping, I will not miss any time from them. My baby is only little once.

The last workout I had in the morning was actually not too bad, and once I get used to it, I think I will enjoy having my afternoons free.

I missed two workouts from the Shortcut to Shred last week. If I try to get them in the whole plan will be messed up, so I have decided to skip them and start this week fresh. This will be week 3 out of 6. Once I finish the whole plan, I am probably going to redo it until I get to where I want to be. I really like it, and I am seeing results.

Thursday May 16, 2013

Meal Plan and Macros

Meal 1- 2 large eggs; 2 egg whites; 2 slices honey wheat bread
Caffeine Intake:None

Meal 2-4 ounces boneless pork chops; ½ cup rice; ½ cup field peas; veggie chips
Caffeine Intake:None

Meal 3- 2 scoop isolate protein; 1 dark chocolate square
Caffeine Intake:170 mgs

Meal 4- 4 ounces tilapia; 2 ounces baked fries; 11 lays chips
Caffeine Intake:None

Calories: 1,481 Fat: 48 grams Carbs: 136 grams Protein: 125 grams

Percentage Ratio: (F/C/P) 29/37/34

Total Caffeine Intake:170mgs

I did not get too many cals, but they were way too low and not spread out correctly


Supplements

Morning
1 Supremacy

Afternoon
1 Supremacy

Preworkout
1 scoop ErgoPump

Intraworkout
1 Scoop BCAAs

Night
1 Supremacy
1 Calcium Pill

I am out of fish oil and multi. I am going to try and get some this week sometime.

Chest; Triceps; Abs

Dumbbell Incline Fly
1st- 25lbs x 25 reps
2nd- 30lbs x 20 reps
3rd- 30lbs x 20 reps

Cardio: 1 minute jumping rope between each set.

I believe I am starting to feel these a little better because my form is getting better. I do them kinda slow.

Dumbbell Fly
1st- 30lbs x 20 reps
2nd- 30lbs x 20 reps
3rd- 30lbs x 20 reps

Cardio: 1 minute jumping rope between each set.

Muscles were flexing hard.

Machine Fly
1st-30lbs x 20 reps
2nd-30lbs x 20 reps
3rd- 30lbs x 20 reps

Cardio: 1 minute dumbbell swings (25lbs) between each set.

Awesome pump is all I can say about this.

Cable Tricep Pushdowns
1st- 50lbs x 20 reps
2nd-50lbs x 20 reps
3rd- 50lbs x 18 reps

Cardio: 1 minute running in place between each set.

I really had to push on these. My motivation was high as hell.

Dumbbell Standing Tricep Extension
1st-45lbs x 20 reps
2nd-45lbs x 18 reps
3rd- 45lbs x 18 reps

Cardio: 1 minute bench stepups between each set.

I was grunting like hell and tris were burning. lol

Cable Lying Tricep Extensions
1st-30lbs x 16 reps
2nd-30lbs x 17 reps
3rd- 30lbs x 17 reps

Cardio: 1 minute running in place between each set.

I usually do 40-50 lbs on these, but with the higher reps, I had to lower it down to get the reps in.

Ab Lounge
1st-20 reps
2nd- 20 reps
3rd- 20 reps

Super Set

Standing Oblique Cabel Crunch
1st-30lbs x 20 reps per side
2nd-30lbs x 20 reps per side
3rd- 30lbs x 20 reps per side

Cardio: 1 minute jumping rope between each set.

I am really starting to love this superset. My abs were cramping hard, and they were popping after the session.


SUPREMACY
I skipped Supremacy Saturday and Sunday due to the river trip. I knew I was going to be putting a few back, and I did not want to waste the Supremacy. I do not think a couple of days off will affect it much; I hope not anyway. I am hoping that my session today does not suffer due to lack of nutrition and Supremacy over the weekend.


Stay tuned for more updates……..

[tmd17]

Couple days off of supremacy shouldnt affect you much, you've been taking it constantly for a long time. Nice work though! Always nice to have some free time to spend with the family. I'm a huge bass fisher, what were you fishing with?

[DICE20]

Dammit Tony, If I didnt know any better, you were with me on my trip!

Lots of booze and fun.
Fishing was a disaster.

[Tony6510]

Couple days off of supremacy shouldnt affect you much, you've been taking it constantly for a long time. Nice work though! Always nice to have some free time to spend with the family. I'm a huge bass fisher, what were you fishing with?

We tried it all, but I mostly stuck with plastic. The water was just a little too muddy. With it being a river a day after the rain, it was dropping; with my experience, bass are very stubborn when the water is dropping. We did catch some very nice cats though, and we had an awesome time either way.

Dammit Tony, If I didnt know any better, you were with me on my trip!

Lots of booze and fun.
Fishing was a disaster.

Yeah man, we had a blast, and many beers were drank. lol The night fishing was pretty good, but the bass were def not feeding. Where did y'all go?

[Tony6510]

I did not lift yesterday because I wanted to start my morning sessions fresh. I will now be waking at 4:00 A.M. 6 days a week to get in my sessions. I will no longer be doing afternoon sessions unless it is a must. I feel that morning sessions will just be better fit for me right now. It does suck waking up two hours earlier than normal, but I will get used to it. Once I get up and going, I actually have some nice sessions; I usually feel great throughout the day as well. I guess getting that blood flowing helps me wake up. The pros definitely outweigh the cons when it comes to the morning sessions. I will now have my afternoons to do what I want (I mean I want to lift, but there are other things that are more important to me now. I have to get my priorities in order.). I will get to spend more quality time with baby girl and the wifey. I am not missing them in the morning because they are snoozing while I am getting my lift on. If there is something going on in the P.M., I will not have to miss it because of my workouts. I will have the best of both worlds. How did I not think of this before?

I will be updating this morning’s session tomorrow, so that I will still be able to include my diet, caffeine intake, etc.

[jwtiger69]

Sorry I have been MIA. Looking great in here and good luck with the morning workouts. Check out my new sig!

[tmd17]

Gooduck with those morning sessions! 4am is early!!!

[Tony6510]

Sorry I have been MIA. Looking great in here and good luck with the morning workouts. Check out my new sig!

So you reppin now....huh? I got to get into this rep business. I just want to make sure the company I rep is the right fit for me. Met-Rx is a quality company IMO. Nice Job!

[Tony6510]

Gooduck with those morning sessions! 4am is early!!!

Yes, it is very early. I will do anything for more time with my babies. I love them both...even more than the iron.

[jwtiger69]

So you reppin now....huh? I got to get into this rep business. I just want to make sure the company I rep is the right fit for me. Met-Rx is a quality company IMO. Nice Job!

Yes, it is very early. I will do anything for more time with my babies. I love them both...even more than the iron.

I am pretty excited! I agree I love having my family time. My daughter in is bed at like 7:30 so I go after that. I tried to go before work but that didn't happen.

[DICE20]

We tried it all, but I mostly stuck with plastic. The water was just a little too muddy. With it being a river a day after the rain, it was dropping; with my experience, bass are very stubborn when the water is dropping. We did catch some very nice cats though, and we had an awesome time either way.



Yeah man, we had a blast, and many beers were drank. lol The night fishing was pretty good, but the bass were def not feeding. Where did y'all go?

Zapata, TX on Falcon Lake.

The " #1 bass lake in the US"


I dont care what the us boundaries are... This was mexico!

[Tony6510]

I am pretty excited! I agree I love having my family time. My daughter in is bed at like 7:30 so I go after that. I tried to go before work but that didn't happen.

I would be too, man. My daughter usually doesn't hit the sack until about 8:30-9:00; I would rather workout early than that late. lol

Zapata, TX on Falcon Lake.

The " #1 bass lake in the US"


I dont care what the us boundaries are... This was mexico!

lol, I bet you guys still had a blast though.

[Tony6510]

I wanted to get on to let you guys know the great news........I have the freaking FLU. Needless to say, I did not get my session in this morning. I felt fine yesterday morning during my session, but as soon as I finished I started feeling funny. It got worse as the day went on: body aches, headache, chills, I felt like I was on fire, and I could not stop shaking. I went by the doctor on my way home yesterday, and the fever was 101.3. I got two shots, and a prescription for the Tamifu. The shots seem to have kicked in to start the "getting better" phase. Since I caught it early I am hoping it will not last long. If I keep getting better today and the fever stays away, I should be back at it tomorrow morning. Since I have pretty much screwed my shortcut to shred, I am thinking of a new plan that I believe will render amazing results. I will go into more detail when I am feeling a little better, probably tomorrow.

[BogusForLife]

I wanted to get on to let you guys know the great news........I have the freaking FLU. Needless to say, I did not get my session in this morning. I felt fine yesterday morning during my session, but as soon as I finished I started feeling funny. It got worse as the day went on: body aches, headache, chills, I felt like I was on fire, and I could not stop shaking. I went by the doctor on my way home yesterday, and the fever was 101.3. I got two shots, and a prescription for the Tamifu. The shots seem to have kicked in to start the "getting better" phase. Since I caught it early I am hoping it will not last long. If I keep getting better today and the fever stays away, I should be back at it tomorrow morning. Since I have pretty much screwed my shortcut to shred, I am thinking of a new plan that I believe will render amazing results. I will go into more detail when I am feeling a little better, probably tomorrow.

That sucks bro but I am glad you caught it early.

As for getting back to it tomorrow, I would recommend making a full recovery before you do. Feeling better doesn't necessarily mean you are over it so I would hate for you to jump back in too soon.

If your body is fighting a virus, the last thing you need is to add another stressor (working out). You could end up slowing your recovery from the flu drastically.

Also, any perceived strength/endurance losses will disappear within a couple sessions after you're FULLY recovered.

Just my two cents partner and I wish you a speedy recovery!

[Swuuu]

I wanted to get on to let you guys know the great news........I have the freaking FLU. Needless to say, I did not get my session in this morning. I felt fine yesterday morning during my session, but as soon as I finished I started feeling funny. It got worse as the day went on: body aches, headache, chills, I felt like I was on fire, and I could not stop shaking. I went by the doctor on my way home yesterday, and the fever was 101.3. I got two shots, and a prescription for the Tamifu. The shots seem to have kicked in to start the "getting better" phase. Since I caught it early I am hoping it will not last long. If I keep getting better today and the fever stays away, I should be back at it tomorrow morning. Since I have pretty much screwed my shortcut to shred, I am thinking of a new plan that I believe will render amazing results. I will go into more detail when I am feeling a little better, probably tomorrow.

sorry to hear that man. You were making giant gains. Hope you feel better soon!

[Tony6510]

That sucks bro but I am glad you caught it early.

As for getting back to it tomorrow, I would recommend making a full recovery before you do. Feeling better doesn't necessarily mean you are over it so I would hate for you to jump back in too soon.

If your body is fighting a virus, the last thing you need is to add another stressor (working out). You could end up slowing your recovery from the flu drastically.

Also, any perceived strength/endurance losses will disappear within a couple sessions after you're FULLY recovered.

Just my two cents partner and I wish you a speedy recovery!

Yeah man, I was just pissed when I wrote this. I have not been back yet. I know it is best to wait; I was just pissed because I was making progress, and then all this happens. I probably will not be back with the weights until Tuesday of next week.

sorry to hear that man. You were making giant gains. Hope you feel better soon!

Yeah, it sucks, but what can you do. lol

[tmd17]

Feel better man. I just went through a 3 day sickness and lost 5lbs. Pretty depressing but I'm back on track now!! You'll be back at it in no time

[Tony6510]

Well, I believe I am getting over this Flu thing, but now I have another hindrance. I am going to the lake all weekend for Memorial Day. Do not get me wrong, I am going to have a great time, but I am really missing the weights. I feel like I am going to take a ton of steps backwards with right at 2 weeks away from the weights. When you take the river trip, the flu, and then the lake, it adds up to almost two weeks with only one gym session. I cannot remember how long it has been since I have gone that long without a session.

I am going to try and get in a session (full body) either tonight or tomorrow morning before we head out. I have to cut down some limbs for my wife’s grandmother sometime before we go, so I do not know how I am going to fit a session in before.

I will def be back at it Tuesday morning regardless. I should have around 2-3 weeks left of Supremacy, and I will make them count.

Since all of this happened, I am going to discontinue the Shortcut to Shred for now. I will get back on it in a couple of weeks when I feel that I will be able to give it the full 6 weeks without a major interruption like this. My workouts are still going to incorporate the Cardio Acceleration technique because I really like it.

QUESTION

I have also been contemplating something and would like opinions. I am thinking about slowly raising my calories over the next couple of weeks before I start back on the STS. I was thinking about getting them up to around 2800. This would allow me to follow the STS diet a little closer. When I started it this time, my daily calories were actually lower than the lowest you go on this program. They have been under 2000 for a while now, and my weight and bodyfat are barely moving.

I have been reading a lot about metabolic shutdown, and I think that is what I have gotten myself into. I dropped calories too quickly and then once my body adjusted I had no other changes to make. If I went any lower on cals, I would not be able to move. Lol The only way I see to get out (of this shutdown) is to grit my teeth and slowly up my calories to 2800. Then lower them even slower over the cut. This would allow me to have room for change over a period of time which in the long run would account for more bodyfat loss and less muscle loss which equals a better looking physique. Plus, all of this busting my ass in the gym would account for more than just marginal gains. I need to stop fighting my body and learn from it. The body is always going to win if you fight it. We are made for survival, and my body has adapted to these low calories and is holding as much fat as it can. I am about to outsmart this adipose.

What do you guys think about this?

[misfit28]

Well, I believe I am getting over this Flu thing, but now I have another hindrance. I am going to the lake all weekend for Memorial Day. Do not get me wrong, I am going to have a great time, but I am really missing the weights. I feel like I am going to take a ton of steps backwards with right at 2 weeks away from the weights. When you take the river trip, the flu, and then the lake, it adds up to almost two weeks with only one gym session. I cannot remember how long it has been since I have gone that long without a session.

I am going to try and get in a session (full body) either tonight or tomorrow morning before we head out. I have to cut down some limbs for my wife’s grandmother sometime before we go, so I do not know how I am going to fit a session in before.

I will def be back at it Tuesday morning regardless. I should have around 2-3 weeks left of Supremacy, and I will make them count.

Since all of this happened, I am going to discontinue the Shortcut to Shred for now. I will get back on it in a couple of weeks when I feel that I will be able to give it the full 6 weeks without a major interruption like this. My workouts are still going to incorporate the Cardio Acceleration technique because I really like it.

QUESTION

I have also been contemplating something and would like opinions. I am thinking about slowly raising my calories over the next couple of weeks before I start back on the STS. I was thinking about getting them up to around 2800. This would allow me to follow the STS diet a little closer. When I started it this time, my daily calories were actually lower than the lowest you go on this program. They have been under 2000 for a while now, and my weight and bodyfat are barely moving.

I have been reading a lot about metabolic shutdown, and I think that is what I have gotten myself into. I dropped calories too quickly and then once my body adjusted I had no other changes to make. If I went any lower on cals, I would not be able to move. Lol The only way I see to get out (of this shutdown) is to grit my teeth and slowly up my calories to 2800. Then lower them even slower over the cut. This would allow me to have room for change over a period of time which in the long run would account for more bodyfat loss and less muscle loss which equals a better looking physique. Plus, all of this busting my ass in the gym would account for more than just marginal gains. I need to stop fighting my body and learn from it. The body is always going to win if you fight it. We are made for survival, and my body has adapted to these low calories and is holding as much fat as it can. I am about to outsmart this adipose.

What do you guys think about this?

I've thought your calories have been too low for a while now

Sounds like a great idea. As you said, you are going to have to adjust them up slowly.

[BogusForLife]

I think that's a reasonable approach. You could also consider doing some higher calorie days (kinda like re-feeds) to bring your average calories per week up a certain percentage and kick start that metabolism again.

[tmd17]

2000 is extremely low for your weight. I think bumping up your calories would be a good idea.

[Swuuu]

The method you mentioned has worked for some people I know so I think that would be a good thing to try. You can also try to up your cardio more or do the cardio you do at a higher intensity that should speed your metabolism backup and allow you to burn more bf like you have been doing. I am glad that your flu has passed or almost passed.

[Tony6510]

I've thought your calories have been too low for a while now

Sounds like a great idea. As you said, you are going to have to adjust them up slowly.

Yeah, they have been, but I am a little hard headed sometimes, and I wanted to see how my body reacted. It was a fail. I made some progress, but it stalled hard, and I had no where to go.

I think that's a reasonable approach. You could also consider doing some higher calorie days (kinda like re-feeds) to bring your average calories per week up a certain percentage and kick start that metabolism again.

I have tried that in the past with great results. I am still debating on this. I am not sure which route I am going to take. I know one thing for sure; I am going to try and get my calories up a little without gaining too much in the process. Then I am going to conduct a proper cut.

2000 is extremely low for your weight. I think bumping up your calories would be a good idea.

Me too mayne!

The method you mentioned has worked for some people I know so I think that would be a good thing to try. You can also try to up your cardio more or do the cardio you do at a higher intensity that should speed your metabolism backup and allow you to burn more bf like you have been doing. I am glad that your flu has passed or almost passed.

Flu seems to be gone. Thanks man! Where did all those reps come from. lol

[Tony6510]

Updates will start back tomorrow. I am not even going to go into what happened over the weekend (diet wise). Let's just say it was bad....very bad!

[jwtiger69]

Updates will start back tomorrow. I am not even going to go into what happened over the weekend (diet wise). Let's just say it was bad....very bad!

\

I understand.... I was busy this weekend! Somehow I am still around 202?

[therockap1]

What's up Tony! Back from my BB.com vacation

[Segansational]

I agree on upping the cals, I forget who it is that is on a BF 2.0 log, but basically he was in the same situation. Low cals for awhile, stalled, upped the cals and then lost weight. So give it a shot. Just don't go too crazy, ya heard?

[Tony6510]

\

I understand.... I was busy this weekend! Somehow I am still around 202?

I have not even checked the scale because I know it went up.

What's up Tony! Back from my BB.com vacation

Glad to have you back brotha!

I agree on upping the cals, I forget who it is that is on a BF 2.0 log, but basically he was in the same situation. Low cals for awhile, stalled, upped the cals and then lost weight. So give it a shot. Just don't go too crazy, ya heard?

I am and I hope it works. I just hope I do not gain a bunch of fat upping my calories. Plus, I do not know if I will have enough moola to up them the right way. (With healthy foods that is.) That is a huge problem.