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Ronto
05-27-2007, 08:13 PM
Well, I changed my diet, about a week ago you guys mighta remembered me posting that I was going to start the v-diet.

Old Thread:
http://forum.bodybuilding.com/showthread.php?t=2805081

I went 3 days, but honestly, had the same problems as before, and just couldnt do my daily life and not starve and getting faint. I work in a mechnic shop, so i'm always running around, lifting crap, working on stuff, ect. Along with going out with friends, and working out, along with cardio sometimes. It was just too taxing on my body the previous time, and felt it happening again. So this time around I'm just sticking with a solid diet.

Suppliments:
Ephedrine, 50mg daily
Green tea, 500 daily
Caffeine, 400mg daily
ICE bcaa mix, 5-15 grams daily (5 workout, 15 on cardio days (5 before, and after cardio))
multi vitamin
vitamin C
whey

So far, almost a week, I have felt great on this diet. Also making great progress. I was using creatine, but foudn it made me bloat way to much.

Anyways, my starting weight was 218, waist 38.5"

Do HIIT cardio 3 times a week, in the morning. Yes, I know, i know I'll burn muslce, bla bla bla. It's the only cardio I enjoy.

My goal is about 180-190, I will see how i look at 190 to decide if I would like to go towards 180.

Heres what my diets have been looking like, starting from the beginning.
Total: 2563 calories
Fat: 58 g
Carbs: 228 g
Protein: 277 g

Total Calories: 2349
Protein 264
carbs 192
fat 59

Total: 2454
Fat: 61
carbs: 199
protein: 282

1958 Calories
79g fat
90g carbs
227g protein

and today:
Total: 2290
Fat: 99g
Carbs: 92g
Protein: 258g

Ronto
05-29-2007, 11:02 AM
Weigh in tomorrow morning, and waist measurments. Nervous, we will see how it goes. I am definitly leaning out though. Diet has been the same basically, did HIIT yesterday. Worked back/biceps today.

Wide Grip Pulldowns
130x10
130x10
130x9
Bent over barbell rows
135x10
135x9
135x7
Cable rows (doing them different then before, that's why lower weight)
90x10
90x10
90x8

Dumbell curls
25x10
30x6 drop 25x4
30x5 drop 25x5
Barbell curls
55x10
55x8

Hammer curls
20xfailurex2

Coppied from my journal on clutchfitness.com

Todays diet will be about
Total: 1928
Fat: 85g
Carbs: 56g
Protein: 236g

Ronto
05-30-2007, 07:21 AM
207.5.. I'm sure some of the weight was from the few days of v-diet sucking water out of me
waist down an inch

Start.
218 -> 207.5
38.5" -> 37.5

Ronto
05-31-2007, 08:03 PM
Chest:
Barbell Bench
135x12
155x10
185x6
Incline
135x9
135x8
135x6
Hammer bench press
90x10x3
Dumbell flies
30x8
25x10
25x10

Smith machine shoulder press
135x8
135x7
135x4
Side laterals
30x8
25x8
25x10
Front plate raises
35x8 drop 25x6
35x6 drop 25x6

Dips
BWx8
BWx4
Overhead dumbell extension
50x10x3
rope pressdowns
60x10x3

Switching my routine next week to:

Mon: Chest shoulders tris
Tues: Back bi's forearms
wens off
thurs: legs
fri: Start over
sat/sun rest

Ronto
06-04-2007, 03:32 PM
HIIT on eliptical in morning

Chest/shoulders/tris at night
I did:
Flat bench
135x12
135x12
155x10
155x8
Iso hammer incline ss/w Cable crossovers
90x15 40x15
140x8 40x10 (2 second peak on each)
140x6 60x8
90x15 40xfailure
decline dumbell press
50x10x3

Wide grip upright rows
85x12
95x10
95x10
Seated side laterals
25x10x2
Iso-hammer shoulder press
90x12
140x5 drop 90x6
90x10

Rope pressdowns
60x12
70x12
90x8 drop 60xfailure
Skull crushers
25x7 (did dumbells and couldnt get it down so switched to EZbar after)
55x12
75x7

cawiau
06-04-2007, 03:39 PM
Your workouts are looking good and you seemed to have your diet down.
Keep up the good work.


By the way I am going to kick the creatine to the curb.
Cannot stand the water weight.

Ronto
06-05-2007, 05:12 PM
JL Rows
135x12
135x10
135x8
Wide grip pulldowns
135x10x3
Seated Cable rows
110x12
120x10x2
Iso-hammer rows
180x8x3

Dumbell curls
25x10
30x8
30x6 drop 25x5
Barbell curls
55x10x3
Isolation curls
25x6

Smith Machine shrugs
135x15
225x12
285x10
315x6 drop 225x6

Ronto
06-06-2007, 08:14 AM
Well week two stats...

Weight 206
waist 36.5"

I'm happy with progress so far.

cawiau
06-06-2007, 10:45 AM
HAHAHHA!!!!

We will see when the measurements come in a month...I only weight myself weekly, measurements and pictures will be monthly.
I still got time to beat you.



Anywya, you are still doing a great work :D

Ronto
06-06-2007, 11:11 AM
Anywya, you are still doing a great work :D


Thanks man.

heathershubby
06-06-2007, 12:51 PM
keep it up your doing great and you wont have to worry about that V diet rebound sneaking up on ya.

cawiau
06-06-2007, 12:52 PM
keep it up your doing great and you wont have to worry about that V diet rebound sneaking up on ya.

Hey, don't support him he is competing with me...:mad:


Just joking LOL :D

Again, keep up the good work bro.

Ronto
06-07-2007, 10:05 AM
Squats
135x10
185x10
225x6
225x6

Leg Press
360x12
450x8
450x6

Leg extensions
120x12
135x10
135x10 last rep hold at peak till i couldnt anymore, drop 90x1 hold at peak till i couldnt anymore, drop 60x1 hold at peak till i couldnt anymore... each was about 10-15 seconds at peak before i let go and dropped each one, this was brutal, tore my quads apart

Seated hamstring curls
120x12x3

Dumbell lunges
30x10
30x7

cawiau
06-07-2007, 12:25 PM
Nice workout!!!
How are your legs feeling so far?

Ronto
06-07-2007, 01:01 PM
Nice workout!!!
How are your legs feeling so far?

Kinda sore, stairs suck, but not as bad as i've had them in the past.

cawiau
06-07-2007, 01:51 PM
Kinda sore, stairs suck, but not as bad as i've had them in the past.

yep, as time past you get used to it or you body get used to it.

Ronto
06-10-2007, 05:59 AM
Well my diet was great last night until i went to my friends grad party. I ate 3 plates of lasagna, chicken, pasta salad, better then sex cake, lemon squares, 11 bottle's of beer, 3 cups of squirral juice, 4 poptarts, and somehow smoked which i only have done once so i dont unerstand that, drank pop, gatorade, juice.

Ronto
06-11-2007, 07:37 PM
Deadlifts:
135x6
185x5
225x5
245x5
225x8

Barbell rows
135x10
135x10
135x10

Wide grip pulldowns
120x12
120x12
120x12

Cable rows
100x10
100x10
100x10

Cable curls
30x12
40x12
50x7
50x6

dumbell curls
25x12
25x10

Preacher machine (didn't even think to look what i put it on)
???x12
???x12
???x10

Just for ****'s I attached a picture of me so some people know what i look like: This is from feb. i'm in the blue jersey.

Ronto
06-12-2007, 05:12 AM
Here to stay:

:Be the best:

You guys are in trouble now! haha :)

Ronto
06-12-2007, 02:34 PM
No workout today, I bashed the living **** out of my head and then when i got to the gym (It was right when i was leaving) felt weird, so turned around and came home. Now I'm taking it easy the rest fo the night.

cawiau
06-12-2007, 03:43 PM
Here to stay:

:Be the best:

You guys are in trouble now! haha :)

In your dreams!!!!
I intend to seriously start kicking some ass.
No jokes.

The time to be leazy has passed!
BBBBBBBIIIIIIIAAAAAAAAATTTTTTTTTTTCCCCCCCCCCCHHHHH HHHHH

Ronto
06-18-2007, 01:30 PM
Started Bill Starrs 5x5 program today

Squat ATG
135x10
155x5
185x5
205x5
225x5
245x5

Bench
135x10
145x5
155x5
165x5
175x5
185x5

Bent Over Barbell Rows
95x10
115x6 (wasn't paying attention)
125x5
135x5
145x5
155x4

Weighted crunch machine
+60x12
+60x10
+60x10

Didn't do weighted hypers, the machine was takin and i was already beat.

Ronto
06-19-2007, 09:50 AM
Def. feeling it today, but i can tell I'm going to love the routine.

Ronto
06-21-2007, 01:33 PM
tues got my cardio sprinting a mile and a half

yesterday:
Squat:
135x10
155x5
185x5
205x5
205x5

Standing military press
45x10
95x5
105x5
115x5
125x5

Deadlift
135x10
185x5
205x5
225x5

Didnt get a 4th set of deadlifts in. Did crunches when i got home.

cawiau
06-21-2007, 01:58 PM
tues got my cardio sprinting a mile and a half

yesterday:
Squat:
135x10
155x5
185x5
205x5
205x5

Standing military press
45x10
95x5
105x5
115x5
125x5

Deadlift
135x10
185x5
205x5
225x5

Didnt get a 4th set of deadlifts in. Did crunches when i got home.

nice!

Ronto
06-22-2007, 04:10 PM
Today:

Squat:
135x10
155x5
185x5
205x5
225x5
250x3 (pretty easy)
205x8

Flat bench:
135x10
145x5
155x5
165x5
175x5
190x3 (easy)
165x8

Bent over barbell rows:
45x10
115x5
125x5
135x5
145x5
160x3 (easy)
135x7

Machine Dips
+150x12
+180x10
+195x8

Dumbell curls
25x15
35x10
35x6

Seated Extensions
50x12
60x10

Ronto
06-25-2007, 11:52 AM
Squat:
135x10
160x5
190x5
210x5
230x5
250x5

Bench
135x10
160x5
160x5
170x5
180x5
190x5

Bent over barbell rows
45x10
120x5
130x5
140x5
150x5
160x5

Hyperextensions
+25x10
+25x10

Cable crunches
+60x10
+stackx10

Ronto
08-17-2007, 10:41 AM
I'm gonna start postin in here again. Just some updates, i havent taken any ephedrine/caffeine, or fat burners in over a month and a half now. I actually gave the rest of it to my brother in law. I am having just the same results doing HIIT, and staying strict on my diet.

I am doing DC training now

I'm at 201 with 35" waist right now.

Ronto
08-24-2007, 09:51 AM
http://i5.photobucket.com/albums/y161/Ironteenrich/progress.jpg

Ronto
08-24-2007, 11:51 AM
http://i5.photobucket.com/albums/y161/Ironteenrich/attachment3.jpg

One trying to flex while downstairs

FrostFox
08-24-2007, 01:10 PM
Wow you're doing great! Mad respect for the absolutely insane volume. I'm only doing 3 sets of 5 after my warmup :P

Ronto
08-24-2007, 03:06 PM
Thanks, and my volume is down alot now I am doing DC training.

Ronto
08-25-2007, 12:30 PM
Did 3 cycles HIIT then like 15 min low intensity cardio today for a total of 30 min.

Ronto
09-01-2007, 12:32 AM
Starting tomorrow I will be posting my diet and workout routine every day. I will also be seeing how long I can go without cheating. In other words project super strict starts tomorrow.

derickonfire
09-01-2007, 10:02 AM
Nice update on the 24th man!

Look good!

Ronto
09-01-2007, 12:28 PM
Weighed in this morning 199.5, broke the 200 barrior.

5 min warm up
3 cycles HIIT
25 min moderite intensity cardio

total 40 min

Ronto
09-02-2007, 12:19 AM
Diet today:
Calories~ 2009
Fat~ 111g
Carbs~ 48g
Protein~ 205g
42%p/8%c/50%f

Cravings: Pop (quit cold turkey today) that's the one thing that really bugged me today.

derickonfire
09-02-2007, 08:12 AM
Grats on the pop dude!

I quit it cold turkey one day too, but this was a year+ ago. Really, I don't crave it at all anymore. I might have 2-3 sips of a friends every 6 months, but nothing more.

I think it's kind of nasty now - the carbonation almosts hurts.

Ronto
09-02-2007, 09:33 AM
I would only drink diet so it doesnt affect my calories or anything, but still wanted to get it out of my diet.

Ronto
09-03-2007, 08:46 AM
Yesterday:
Calories~ 1756
Fat~ 102g
Carbs~ 40g
Protein~ 173g

Busted and had 1 can of diet coke at night, but whatever it was because i had a bunch of homework and needed the caffeine.

2 days without cheating so far.

hemi426
09-03-2007, 10:14 AM
Wooow... exellent progressss.... nice look......

Ronto
09-03-2007, 11:44 AM
DC training 10

Dumbell curls: 45x6, 2, 2
Reverse Barbell curls: 65x7, 2, 1
Leg press calf presses: 450x16, 6, 5
Barbell Lunges: 105x7, 5, 4
Smith Machine front squat: 185x8
WM Leg press: 400x20

Ronto
09-03-2007, 09:30 PM
9/03/07 diet
CalorieS: 2337
Fat: 117g
Carbs: 75g
Protein: 252g

Ronto
09-04-2007, 08:55 PM
Did 2 cycles HIIT cardio then 10-15 min low intensity today, I wasnt feeling to great when running. My side was kinda hurting today a little bit outa no where (if you guys remmeber my old injury, it still acts up every once in a while).

Diet today:
Calories 2113
Fat: 123g
carbs: 62g
Protein: 192g

Ronto
09-05-2007, 12:05 PM
DC training day 11

Dumbell Press: 85x10, 3, 0 (switching to smith machine press next time)
Smith machine upright rows: 80+bar:12, 4, 3
Dips: BWx10, 6, 5
Hammer Machine Pull up: 200x12, 4, 4
t-bar rows: 135x6, 115x8

Ronto
09-05-2007, 09:43 PM
Today's diet.

Calories: 2242
Fat: 131g
Carbs: 61g
Protein: 206g

Ronto
09-08-2007, 08:55 AM
9/6 diet:
Calories: 1881
Fat: 102g
Carb: 50g
Protein: 194g

Yesterday's diet: 9/07
Calories: 2159
Fat: 110g
Carbs: 56g
Protein: 238g

DC training day 12 Yesterday's workout

Preacher curl: 90x10, 2, 2
BTB Wrist curls: 115x11, 5, 3
Standing calf raises: 255x17
Lying hamstring curls: 120x9, 3, 2
Legg press: 470x10
WM Leg press 400x20

Ronto
09-08-2007, 08:56 AM
Start-> week 1-> week 2 -> 8/17 -> 8/24 -> 9/01 -> 9/08
218 -> 207.5 -> 206 -> 201 -> 201 -> 199.5 -> 195.5
38.5 -> 37.5" -> 36.5" -> 35" -> 34.5" -> 34.0-34.5" -> 33.5"

Sandguy
09-08-2007, 08:59 AM
great progress on the cut man

Ronto
09-08-2007, 09:00 AM
Thanks man.

Ronto
09-08-2007, 02:15 PM
Did 3 cycles HIIT cardio then a few min moderite intensity to finish up. total 20 min

Ronto
09-08-2007, 10:28 PM
Well tonight was ROUGH, I went to my friends to catch the fights, and they ordered two deep dish pizza's. I was so tempted, I almost cut myself a piece.

Well, like 4 hours later, I made it home without eating anything. I got to come home to some grilled ground beef, and ketchup, along with some cashews..... not gonna lie it tasted amazing (no sarcasm) and I feel great that i didnt go cheat. I coulda easily ate half of one of those pizza's cause I was starving haha.

Ronto
09-08-2007, 10:30 PM
Diet today:
Calories: 2111
Fat: 130g
Carbs: 56g
Protein: 185g

derickonfire
09-08-2007, 10:52 PM
Hell ya man! grats on the will power..

Pizza.. my biggest weakness - hands down.

I almost bought a cheese pizza today after work, but decided against it.

Ronto
09-10-2007, 09:36 AM
Yesterdays diet:
Calories: 2008
Fat: 121g
carbs: 62g
protein: 175g

I'm gonig to start adding an extra meal just protein shakes and maybe some nuts or something to get my protein intake up.

Ronto
09-10-2007, 07:21 PM
DC training day 13

Decline hammer strength: 230x12, 4, 4
Dumbell shoulder press: 65x10, 2, 2
Smith machine Close grip: 140+barx9, 2, 3
Pullups BWx5,4,2
Rack pull 365x8, 385x nothin
Dumbell shrugs: 80x20, 80x16

kinda pissed nothing on 385

Ronto
09-11-2007, 08:46 AM
Last nights diet:
Calories: 2342
Fat: 132g
Carbs: 59g
Protein: 237g

Ronto
09-15-2007, 10:12 AM
Start-> week 1-> week 2 -> 8/17 -> 8/24 -> 9/01 -> 9/08 -> 9/15
218 -> 207.5 -> 206 -> 201 -> 201 -> 199.5 -> 195.5 -> 193
38.5 -> 37.5" -> 36.5" -> 35" -> 34.5" -> 34.0-34.5" -> 33.5" -> 32.5-32.75"


so my cheat, after 2 weeks was 2 of those like 4" diamater cookies. Both chocolate chip, I can't even finish both, and it taste like **** after not eating sweets for over 2 weeks.

Last night I went out withf riends for dinner, but i cept it clean so i didnt consider it a cheat. (like 3oz chicken, 3 oz steak, and 5 shrip, with grilled veggies, then extra brocolli instead of potato's. )

derickonfire
09-15-2007, 10:18 AM
Reminds me of the time I was vegan for 7months.

First time I ate real ice cream - it tasted like nothing. Just cold soft stuff in my mouth.. =P

Good progress bro.

How far you going? Your waist is getting down there. I'm still at 37" so I have a ways to go.

Ronto
09-15-2007, 10:58 AM
Reminds me of the time I was vegan for 7months.

First time I ate real ice cream - it tasted like nothing. Just cold soft stuff in my mouth.. =P

Good progress bro.

How far you going? Your waist is getting down there. I'm still at 37" so I have a ways to go.

I would like to go till I have a 6 pack, I'm at about a 4 pack now just need to loose the lower waist area just that little pouch is killin me

Ronto
09-16-2007, 01:06 PM
Just did the online BF calculator, and it put me at about 11-12% bodyfat. (entered 32.5, and 32.75" for waist). I started at about 18-22% depending on who tested it.

Another 8-10 pounds and I'll be at 8%. Then time to start lean bulkin.

Ronto
09-23-2007, 03:07 PM
This week was horrible with the diet. I'm going to get back on track this week. I start 5 week classes also this week, mon-thurs from 6-10 along with my other classes. So my workouts will be in the morning.

I would like to make it the whole 5 weeks without cheating, that should put me in my goal BF% if I could make the whole 5 weeks.

We'll see what's up. I switched my routine to MAX-Ot since the short workouts will work better. I plan on doing 3 days of HIIT after workouts, then doing 2 days of just running 2-3 miles. Would love to get my endurance up on running.

Also, I will be adding fruit in my diet, so it'll take me outa low carb. I think I figured out my macro's to be about 40p, 25c, 35f or roughly that taking in about 2100-2300 calories a day.

derickonfire
09-23-2007, 03:45 PM
Good luck.

Ronto
09-24-2007, 09:29 AM
9/24 workout/diet
Squat:
135x5x3
225x5x2
245x6
265x6
275x3 (coulda done more but no squat)

Leg press:
630x8x2

One leg leg extension
90x8
90x6x2

SLDL's
135x8x2
185x8

Seated calve raises
180x10
225x8

No running today, running late for class.


will post diet later