The "Official OBF Winners Guide" Step by Step Path To Glory

[Ripnlean]

Training Log: Monday, October 19, 2009

[longhorns_p]

Interesting format, I like

You better up them weights though or I'm going to blow by you

[TheUnderdog]

rip you have 2.5db increments? is that your home gym?

[Ripnlean]

Interesting format, I like

You better up them weights though or I'm going to blow by you

Ouch! that hurts, will do!, Don't know how but my chest is having some serious DOMS, love those doms!
That weight on the Lat (CAble Crossover) is a bit sketchy, I was able to do a lot more @ the gym I used to go to, its that square tubing the lat rolls on. But I'm not one for EGO, ME FOR Size and Look

rip you have 2.5db increments? is that your home gym?

Yep, got 4 - 2.5 db's All in total I've got over 600 lbs down in my basement.
Used to go to PF, but that was a joke!, went to a local gym but that pulled both my arm and leg and it was a bit for the "Rich" crowd, every one was a midweek golfer

I got the PARABODY Power Rack for what it cost me in 2 months dues to that gym
the weights were probably another 2 months and I've been at it in my basement post ACL since March so its been well paid off now

[longhorns_p]

I'm a midweek golfer

not rich tho

[Ripnlean]

I'm a midweek golfer

not rich tho

Yeah but you're in college!, those were guys in their mid 30's with Beamers!

[Ripnlean]

OBF Fall Log: Week 3, Tuesday

Daily Activity Log: Tuesday, October 20, 2009

Day 2 on Size on v2, wasn't as good as yesterday, it could be because I was doing legs (Still recovering from ACL), leg feels about 90% on regular days but lifting it feels as if it were 80% there

Training: Legs, Shoulders

Diet:

Supplements:

• Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA, 1x Alcalean
• Before Lunch; 2x CLA, 1x Fish oil, 1 x Alcalean
• Dinner; 2x CLA, 1x Fish Oil
• Prebed; 4x Testx6

[longhorns_p]

Yeah but you're in college!, those were guys in their mid 30's with Beamers!

Ooooh, those are the balla's

F' the swanky gyms man, I was at LA Fitness for awhile and supposedly your not supposed to DL in there.....I didn't know this at the time and just thought I was the only one that knew how to But seriously hated how 'dry' everyone looked, I was the only one up in there sweatin' lol

At Gold's now and the lighting sucks, no AC pretty much, and I can Squat/DL all the hell I want

[Ripnlean]

Ooooh, those are the balla's

F' the swanky gyms man, I was at LA Fitness for awhile and supposedly your not supposed to DL in there.....I didn't know this at the time and just thought I was the only one that knew how to But seriously hated how 'dry' everyone looked, I was the only one up in there sweatin' lol

At Gold's now and the lighting sucks, no AC pretty much, and I can Squat/DL all the hell I want

Can't really understand why they don't let you DL at some places , its the staple of back and leg workouts!, I've seen the same note in PF and couldn't believe it!
I thought we signed the disclosure contract forms for something!

Glad you can DL NOW

[Ripnlean]

OBF Fall Log: Week 3, Wednesday

Daily Activity Log: Wednesday, October 21, 2009

Off day, went to the new doctor with the wife, baby is doing Perfect
Giving me more reason to get in better shape every day and set the right example.

Training: OFF/ Cardio!

Diet:

Supplements:

• Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA, 2x Alcalean
• Before Lunch; 2x CLA, 1x Fish oil, 2 x Alcalean
• Dinner; 2x CLA, 1x Fish Oil, 1 x Green Tea X
• Prebed; 4x Testx6

[longhorns_p]

Chicken Liver omelet please explain this.....

Good to hear the baby is doing good!

[Ripnlean]

Chicken Liver omelet please explain this.....

Good to hear the baby is doing good!

Finally someone wondering about my chicken liver.

Here's the recipe:

Ingredients:
4-5 oz chicken liver
3 eggs
1 egg white
1 tbsp heavy cream
1 tbsp Peanut butter
Non stick cooking spray or EVOO, or any other oil you like

Spray the pan with cooking spray or add the oil to the pan
stir fry the chicken liver until it turns light brown, in a shaker cup mix the eggs/PB/Cream
Once the chicken liver is brown, pour the eggs on top and wait till they get nice and firm.

whalaa!: the chicken liver omlet

[longhorns_p]

Finally someone wondering about my chicken liver.

Here's the recipe:

Ingredients:
4-5 oz chicken liver
3 eggs
1 egg white
1 tbsp heavy cream
1 tbsp Peanut butter
Non stick cooking spray or EVOO, or any other oil you like

Spray the pan with cooking spray or add the oil to the pan
stir fry the chicken liver until it turns light brown, in a shaker cup mix the eggs/PB/Cream
Once the chicken liver is brown, pour the eggs on top and wait till they get nice and firm.

whalaa!: the chicken liver omlet

Its sounds a bit sketchy with those igredients, I might give it a try Never had PB in my eggs

How does the PB mix in the shaker cup, might start adding to my shakes

[Ripnlean]

Its sounds a bit sketchy with those igredients, I might give it a try Never had PB in my eggs

How does the PB mix in the shaker cup, might start adding to my shakes

As ong as its a bit soft it mixes great!
about 20-30 seconds.

If you never tried PB in eggs you should try the Keto recipe for PB Omlete!

3 eggs, 1 tbsp heavy cream, 1 tbsp PB.

Shake the eggs with heavy cream in a shaker or beat them!

Fill the Omlete with the PB and cover over, this tastes awesome!

[Ripnlean]

[Ripnlean]

[longhorns_p]

that is one heck of a workout stack: NO-Beta, Glycergrow, and SizeON

[Ripnlean]

hell yeah bro, but that was only my last sample of NO beta
will be picking it up along with Creadyl for the transform contest you guys are running in January

[Fitzwell]

By no means am I at all educated on Keto diets, but how come your fats are so much higher than proteins? I figure they would be up there with the elimination of carbs, but I guess in my mind seems like protein should be the highest then fats then carbs. Maybe you could explain this aspect of keto to me?

[Ripnlean]

By no means am I at all educated on Keto diets, but how come your fats are so much higher than proteins? I figure they would be up there with the elimination of carbs, but I guess in my mind seems like protein should be the highest then fats then carbs. Maybe you could explain this aspect of keto to me?

No Problem bro,

Simply put, in order for the body to convert from burning carbs for energy to burning fats for energy, it has to have an abbundance of fats to be used up for that energy.
Proteinz R used for building muscle and are not a good source of energy, therefore, on the keto you still follow the rule of 1g of Protein/ lb of lean body mass, than the rest from dietary fats and the balance is carbs, mostly under 50 grams carbs is ideal

Protein is also turned into glycogen (I believe I read that somewhere but can't find it) in the body when it is in excess, that's why Whey protein is only allowed post-workout on this diet, Casein is a source preferred outside of the Post WO window if you need to add protein.

Here is one of the good articles on Keto with some studies on it compared to that on protein.
http://www.bodybuilding.com/fun/cycl...genic_diet.htm

and here is the bodybuilding forum I use to get a lot of info on it!
http://forum.bodybuilding.com/showthread.php?t=4145823

If you're interested, it is a good diet for that fat loss plateau

Hope this helps

[Ripnlean]

[Fitzwell]

No Problem bro,

Simply put, in order for the body to convert from burning carbs for energy to burning fats for energy, it has to have an abbundance of fats to be used up for that energy.
Proteinz R used for building muscle and are not a good source of energy, therefore, on the keto you still follow the rule of 1g of Protein/ lb of lean body mass, than the rest from dietary fats and the balance is carbs, mostly under 50 grams carbs is ideal

Protein is also turned into glycogen (I believe I read that somewhere but can't find it) in the body when it is in excess, that's why Whey protein is only allowed post-workout on this diet, Casein is a source preferred outside of the Post WO window if you need to add protein.

Here is one of the good articles on Keto with some studies on it compared to that on protein.
http://www.bodybuilding.com/fun/cycl...genic_diet.htm

and here is the bodybuilding forum I use to get a lot of info on it!
http://forum.bodybuilding.com/showthread.php?t=4145823

If you're interested, it is a good diet for that fat loss plateau

Hope this helps

Gotcha man, ya I was thinking in terms of over all caloric values which applies differently to keto, so that makes a lot of sense getting your body to use fat instead of carbs. How often do you do a carb up? Or does that not happen. I am actually starting Day #1 of a Carb cycling diet for this bottle of Cytolean, Idk if I could ever do a full keto diet with low/no carbs all week, but with carb cycling you get some of those low carb benefits but do a higher carb day more often.

[longhorns_p]

Gotcha man, ya I was thinking in terms of over all caloric values which applies differently to keto, so that makes a lot of sense getting your body to use fat instead of carbs. How often do you do a carb up? Or does that not happen. I am actually starting Day #1 of a Carb cycling diet for this bottle of Cytolean, Idk if I could ever do a full keto diet with low/no carbs all week, but with carb cycling you get some of those low carb benefits but do a higher carb day more often.

I'm with you, I commit carbicide on a daily basis

Carb cylcing worked really good for me and was easy to maintain since I had those day where I could 'indulge' a little

[Ripnlean]

I was LMAO when I read both of these, before I actually tried the CKD Keto I actually scrutinized it, thinking how I was gonna get the needed energy for lifting and food for the muscle let alone lose fat by eating so much fat!. Surprisingly for me, and I guess anyone that will tell you that the Keto diet works (Its because it works for them, its not for everyone and I can actually tell that). The first 2 days on the Keto were ok for me, I started it on a Saturday and had no training which was a good Idea on my end, I was going through to converting for ketosis probably by wednesday (5 days) that was the worst day but yet again an off day. on thursday it was back to training and that wed noon to thursday noon was when I felt ketosis kick in and that no energy, lack of power feeling. I was booming with energy somehow by 5pm thrusday evening for my workout which worked out great

I am surprised of how great it works and being against it at first, I thougth I'd just give it a try and now after 3 weeks on it, I am an advicate of it.

I carb up every 2 weeks for the first 6 weeks, then I will be switching over to every week.
Once I am done with the OBF I'll probably go to a weekly carbup with a midweek post workout carbup as explained by Mark McManus in the Anabolic 2.0 book. (Don't have a link off hand but I'll be sure to send you guys the link, its about hypertrophy/training and diet which actually made a lot of sense to me.

How do you guys do the carbload diets, do you eat fats one day and carbs the next with protein @ a constant?

Thanks for checking in, always appreciate your guys' feedback!

Gotcha man, ya I was thinking in terms of over all caloric values which applies differently to keto, so that makes a lot of sense getting your body to use fat instead of carbs. How often do you do a carb up? Or does that not happen. I am actually starting Day #1 of a Carb cycling diet for this bottle of Cytolean, Idk if I could ever do a full keto diet with low/no carbs all week, but with carb cycling you get some of those low carb benefits but do a higher carb day more often.

I'm with you, I commit carbicide on a daily basis

Carb cylcing worked really good for me and was easy to maintain since I had those day where I could 'indulge' a little

[Ripnlean]

[Ripnlean]

[Ripnlean]

[longhorns_p]

Looking good, how is the progress coming along????

Have you seen my BB Rows jk jkjkjkjk

Also, how are you dosing the TestX6 I see it with cottage cheese? (should be an hour from any dairy products )

[Ripnlean]

Looking good, how is the progress coming along????

Have you seen my BB Rows jk jkjkjkjk

Also, how are you dosing the TestX6 I see it with cottage cheese? (should be an hour from any dairy products )

Taking Testx6 1 Hr after my last meal (CC)
9PM > CC
10PM > Test

[Ripnlean]

New Addition to the home gym TEMPLE