DsILenT1's getting beyond ripped with SUB Q

[DSilent1]

A SUB Q REVIEW SPONSORED BY FUSION BODYBUILDING





More about SUB-Q: http://www.fusionbodybuilding.com/subq/
You can purchase products: http://www.bodybuilding.com/store/fus/fus.htm

[DSilent1]

STARTING STATS

Height: 5'9''
Weight: 192LBS
BF%: 19.5

TRAINING

I train 5 days a week using a split routine. My training days are:

Sunday: Chest/Tri/Cardio
Monday: Legs/Abs
Tuesday: Back/Bi/Cardio
Wednesday: Abs/Cardio
Thursday: Shoulder/Forearm
Friday: OFF
Saturday: OFF

[Free Weight Friedel]

Nice start to your log!

Let me know if you have any questions.

[DSilent1]

So I read through the diet and exercise guide that came with the product and it looks like a great plan, but I don't think I am going to be able to follow it because of my Air Force schedule. I will be doing similar workouts but I will be doing 3 exercises per muscle group with a 5x5.

Current supplements
No-Xplode
IntraXCell
Creatine Mono
Fish Oils
Multi
NitroCore 24
(and now....Sub Q!!!)

[DSilent1]

The first day on Sub Q I didn't get to the gym. I took my first dose (1 bullet caplet) first thing in the morning. Before I could even get in the shower I was already feeling more awake than normal (I'm not a morning person even though I am up at 5:50am everyday) I felt pretty good energy throughout the day and some time around 3pm the effect started to wear out. I never felt crashed the energy just sort of dissapated. I took my second dose (1 bullet caplet) at 4:30pm just after arriving home from work.

Meals for Day 1

Meal 1
2 Hardboiled eggs
1 16.9 oz bottled water

Meal 2
1 medium size green apple
1 16.9 oz bottled water

Meal 3
1 3oz Tilipia fillet
1/2c brown rice
1c steamed mixed veg.
1 16.9oz bottled water

Meal 4
1 Hardboiled egg
5 baby carrots

Meal 5
1 Med sz. Grilled Chicken salad
1 16.9 oz bottled water

Meal 6
1 24g Protein shake
1 Hardboiled egg
1 banana

[DSilent1]

I upped the dosage today and it was great. I woke up and took my first dose(2 bullet caplets.)I was feeling pretty great all day at work (7am-4pm.) When I got home from work I took my second dose (2 bullet caplets) and started getting ready to go to the gym. I had a very intense and excellent workout.

Back and Bi's
Standing Alt DB curls - 5 sets of 5 @ 55,50,50,45,40
Cable low row - 5 sets of 5 @ 110,100,100,90,80
Standing BB curl - 5 sets of 5 @ 90,90,80,80,80
Lat pulldowns - 5 sets of 5 @ 100,90,90,90,80
Old school conc curls - 5 sets of 5 @ 25,20,20,15,15
Deadlift - 5 sets of 5 @ 225,225,225,225,225

Cardio
Treadmill - I ran 1 mile in 9min and 48sec and burned 165cal (don't like runnin but have to in order to cut)
Stationary bike - I went for 3 miles in 10 mins and burned 85cal
Total cal burned in cardio today was 250 calories

Like I said before I had a good workout. I felt very energetic and had a good sweat going (even during my weight training) I have great expectations of this product.

[DSilent1]

yeah, looks good, Im subbed to this. good luck dude

thanks for following along

[DSilent1]

Going to try to get my wife's camera tonight to take some before pics and try to get them posted up here.

[platinumike]

hey nice start dsilent. I noticed your stats are almost identical to mine. Im roughly 19-20% bf and 193 lbs. Curious to see how this will workout

[DSilent1]

hey nice start dsilent. I noticed your stats are almost identical to mine. Im roughly 19-20% bf and 193 lbs. Curious to see how this will workout

yeah i've got alot of blubber to burn. want to get down to 12% before end of march. we will see good luck with your log i'll be following along with your progress.

[Gym God]

Sub'd

[DSilent1]

thank god i write everything down in a little steno notebook that i keep in my pocket or otherwise i would forget everything. the past couple days have been pretty busy. Plus my internet went out so I've been kinda stuck without posting this for a few days. Here's the updates

WEDNESDAY 2/11/09 DAY 3

ABS

Crunches - 5x20
Hanging leg raises - 5x10
Leg lifts - 5x10 by 5 sec

Cardio

Treadmill - 2.5 miles for about 250 cal burned

Meal 1
2 HB eggs
1 bt water

Meal 2
2 HB eggs
24g Shake
1 banana
1 bt water

Meal 3
1/4lb lean beef
1 potato
1 bt water

Meal 4
24g Shake

Meal 5
3oz chicken breast
8 asparagus sticks

Meal 6
1/2c cottage cheese
1 bt water

I noticed on this day an increase in sweating while working out. Possibly due to thermo or the increased intake in daily water. I have noticed an increase in thirst throughout the day.

THURSDAY 2/12/09 DAY 4

Shoulders/Forearms

DB Front raises - 5x5 @ 25lbs
BB Wrist curls - 5x5 @ 30lbs
DB Lateral raises - 5x5 @ 20lbs
BB Reverse wrist curls - 5x5 @ 30lbs
DB Bent over raises - 5x5 @ 20lbs
BB Reverse curls - 5x5 @ 40lbs
DB Shrugs - 5x10 @ 70lbs

Meal 1
1 banana
1 bottle water

Meal 2
2c mixed chicken,rice,broc
1/2c mac n cheese

Meal 3
24g protein shake

Meal 4
1/2 turkey sub
1/2c cottage cheese
1 bottle water

Meal 5
1/2 turkey sub
1 bottle water

Meal 6
1 1/2c chicken,pasta,carrots
1 bottle water

FRIDAY 2/13/09 Day 5

OFF from lifting

Meal 1
1 banana
1 bottle water

Meal 2
1 med green apple
1 bottle water

Meal 3
4 oz chicken breast
1c broccoli n carrots
8 asparagus sticks

Meal 4
24g protein shake

Meal 5
5 pieces of jerky
1 bottle water

Meal 6
1/2c cottage cheese
1 bottle water

SATURDAY 2/14/09 DAY 6

OFF from lifting

Meal 1
1 banana
1c black coffee

Meal 2
egg white sandwich consisting of 3 egg whites, 1 piece cheese, 2 slices of wheat toast
1 bottle water

Meal 3
24g protein shake

Meal 4
10 sm fat free pretzel sticks
1 bottle water

Meal 5
3 oz lean ground beef with pasta and cheese sauce
1 bottle water

Meal 6
1/2c cottage cheese

SUNDAY 2/15/09 DAY 7

My normal chest day but I went snowboarding all day instead. Didn't get much to eat all day but I calculate about 2750 calories burned this day while snowboarding. It's pretty tough on the legs too so I will be doing chest on day 8 instead of my normal leg workout.

Meal 1
1c oatmeal
1 bottle water

Meal 2
4 chicken tenders
1 bottle water

Meal 3
1 medium chef salad
1 bottle water

END OF WEEK ONE THOUGHTS: Still really too early to guage overall effectivness but I am really liking the energy I get from Sub Q, it's a gradual surge that goes away smoothly. Sub Q hasn't effected my appetite so far which I like because I'm still able to eat as many meals as I like too I just don't eat as much.

SUNDAY 2/16/09 DAY 8 - Slept in today, tired from snowboarding. Not much to eat today

CHEST/TRICEPS

DB Incline bench - 5x5 @ 50lbs
Skullcrushers - 5x5 @ 60lbs
DB Flat bench - 5x5 @ 70lbs
Dips - 5x5 @ BW
DB Decline bench - 5x5 @ 70lbs
Rope pulldowns - 5x5 @ 50lbs

Meal 1
4 HB eggs
1 bottle water

Meal 2
1 turkey sandwich on wheat
1 bottle water

Meal 3
8 oz steak
1 potato
1 bottle water

[DSilent1]

Will have pictures up tonight followed by my day's stats. Back an bi day

[Gym God]

Thanks for the updates D!

[DSilent1]

You can see that I have much belly fat to burn. I'm hoping to have it off by the end of march and I'm happy to be logging Sub Q to help me along the way

[platinumike]

just checkin in man. Hey you gonna try the workouts in the manual?

[DSilent1]

just checkin in man. Hey you gonna try the workouts in the manual?

Unfortunately with my schedule I won't be able to follow the manual but I already have a pretty good diet and training schedule in place and I have already seen some results with Sub Q. I've been wieghing in every other morning and tracking my BF% and I'm down around 6 lbs and 1% BF.

[Gym God]

Unfortunately with my schedule I won't be able to follow the manual but I already have a pretty good diet and training schedule in place and I have already seen some results with Sub Q. I've been wieghing in every other morning and tracking my BF% and I'm down around 6 lbs and 1% BF.

What's good is you can always use the manual for different tips and consideration into your current and future workout regime. Keep it up!

[platinumike]

ya like gym god said, there are some good exercises in there, that i had never done or had just completely forgotten about. I had never done striaght leg dead lifts, and cable shoulder raises are damn good. I had completely forgotten bout db lateral raise, i had not done them in probably 1.5 yrs or so, and oddly enough its the exercise that gets my shoulders the most pumped.

[DSilent1]

Tuesday 2/17/09 - DAY 9
BACK/BICEPS
Alt DB curls - 5x5 @ 55,50,45,40,40
Cable Low row - 5x5 @ 100,100,90,90,90
BB curl - 5x5 @ 90,90,80,80,70
Lat pulldown - 5x5 @ 110,110,100,90,90
Old school CC - 5x5 @ 35,30,30,25,25
Pullups - 5x5 @ BW

PWO I ran 1.5 miles and burned approximately 225 calories

Had a great workout. Feeling the thermo effects much more. I can tell I sweat much more during my workouts but I don't really notice the thermo effects throughout the day. Energy received is still good and I still haven't experienced any crash. So far so good

Meal 1
4 HB eggs
1 bottle water

Meal 2
6 whole wheat crackers
1 green apple

Meal 3
1 24g protein shake

Meal 4
4 oz grilled chicken
1 cup mixed veggies
1 bottle water

Meal 5
1 24g protein shake
1 bottle water

Meal 6
1/2c cottage cheese

Wednesday 2/18/09 - DAY 10
ABS/CARDIO
Crunches - 5x10
Rev crunches - 5x10
Hanging leg raise - 5x10
swiss ball jacknifes - 5x10

CARDIO - I mixed it up alot today. I jumped rope for about 10 minutes, ran on treadmill for 10, got on stationary bike for 10 and hit the eliptical for last 10. So in all I had 40 minutes of cardio. Don't really know approximate calories burned but I know I was beat when I got home.

Meal 1
4 HB eggs
1 bottle water

Meal 2
1 24g protein shake
1 bottle water

Meal 3
4 oz chopped steak
1 cup mashed potatoes
1 bottle water

Meal 4
1 24g protein shake
1 banana

Meal 5
4oz chicken breast
1/2c brown rice
1 bottle water

Meal 6
1/2c cottage cheese

Thursday 2/19/09 -DAY 11
Shoulders/Forearms
Front raises - 5x5 @ 25,25,25,20,20
BB wrist curls - 5x5 @ 30,30,30,30,30
Cable laterals - 5x5 @ 20,20,20,15,15
Reverse wrist curls - 5x5 @ 30,30,30,30,30
Bent over laterals - 5x5 @ 25,25,20,20,20
Reverse BB curls - 5x5 @ 40,40,30,30,30
DB Shrugs - 5x5 @ 80,80,70,70,70
Seated machine shrugs - 5x5 @ 90,90,90,90,90

Meal 1
6 HB eggs
1 bottle water

Meal 2
1 24g protein shake
1 bottle water

Meal 3
4 oz porkchop
1 cup mixed veggies
1 bottle water

Meal 4
1 24g protein shake
1 banana

Meal 5
4oz chicken breast
1c mashed potatoes
1 bottle water

Meal 6
1/2c cottage cheese

Friday 2/20/09 DAY -12
OFF

Meals same as Wednesday

Saturday 2/21/09 DAY -13
OFF

Meals same as Thursday

Thoughts as of end week 2:
Seeing some results but I need to up the amount of cardio I am doing. It's hard to find the time to stay at the gym long enough to do everything when my air force schedule messes with me. Like all this coming week I will be working 7am - 7pm but I will just have to find some way to manage to get everything done and still get some sleep. As of this morning I weighed in at 187lbs and 18.5% BF. Down a total of 5lbs and 1%BF. Hoping to see more BF drop and less weight in the next couple weeks...

[Gym God]

Thanks for the updates D!

Yes. Thermo effects are much more pronounced when you're hitting the gym. There's nothing worse then sweating buckets or to have this intense energy when you're in a working environment - this serves to be more of a burden than anything.

Should your cardio be cut short - increase the intensity. Quality over quantity.

[DSilent1]

Thanks for the updates D!

Yes. Thermo effects are much more pronounced when you're hitting the gym. There's nothing worse then sweating buckets or to have this intense energy when you're in a working environment - this serves to be more of a burden than anything.

Should your cardio be cut short - increase the intensity. Quality over quantity.

Thanks Gym God, will keep in mind when I'm in a pinch for time

[DSilent1]

Tuesday 2/24/09 - DAY 14
BACK/BICEPS
Alt DB curls - 5x5 @ 55,50,45,45,40
Cable Low row - 5x5 @ 110,100,90,90,80
BB curl - 5x5 @ 90,90,90,80,70
Lat pulldown - 5x5 @ 120,110,100,90,90
Old school CC - 5x5 @ 35,35,30,25,25
Pullups - 5x5 @ BW

Not much PWO cardio today. About 1/2m on treadmill and about 10 minutes on the eliptical for a total of app 185 cal burned.

Meal 1
6 HB eggs
1 bottle water

Meal 2
6 baby carrots
1 green apple

Meal 3
1 24g protein shake

Meal 4
4 oz grilled chicken
1 cup mixed veggies
1 bottle water

Meal 5
1 24g protein shake
1 bottle water

Meal 6
1/2c cottage cheese
6 whole wheat crackers

Wednesday 2/25/09 - DAY 15
ABS/CARDIO
Crunches - 5x10
Rev crunches - 5x10
Hanging leg raise - 5x10
swiss ball jacknifes - 5x10

CARDIO - Did a little jump rope and ran on the treadmill for about 10 minutes at around 75%MHR

Meal 1
4 HB eggs
1 bottle water

Meal 2
1 24g protein shake
1 bottle water

Meal 3
2 cans tuna in water
1 cup mixed veggies
1 bottle water

Meal 4
1 24g protein shake
1 banana

Meal 5
4oz chicken breast
1/2c white rice
1 bottle water

Meal 6
1/2c cottage cheese

Thursday 2/26/09 -DAY 16
Shoulders/Forearms
Front raises - 5x5 @ 30,25,25,20,20
BB wrist curls - 5x5 @ 30,30,30,30,30
Cable laterals - 5x5 @ 25,20,20,20,15
Reverse wrist curls - 5x5 @ 30,30,30,30,30
Bent over laterals - 5x5 @ 25,25,20,20,20
Reverse BB curls - 5x5 @ 50,40,40,30,30
DB Shrugs - 5x5 @ 85,80,75,70,70
Seated machine shrugs - 5x5 @ 90,90,90,90,90

NO CARDIO TODAY

Meal 1
4 HB eggs
1 bottle water

Meal 2
1 24g protein shake
1 bottle water

Meal 3
4oz chicken breast
1 cup steamed broccoli
1 bottle water

Meal 4
1 24g protein shake
1 banana

Meal 5
4oz shoulder steak
1c mashed potatoes
1 bottle water

Meal 6
1/2c cottage cheese

Friday 2/27/09 DAY -17
OFF

Meals same as Tuesday

Saturday 2/28/09 DAY -18
OFF

Meals same as Thursday

Sunday 3/1/09 - DAY 19
Chest/Triceps
Flat bench DB press 5x5 @ 65,65,65,65,65 each arm
Dips 5x5 @ BW + 10lbs
Incline Bench press 5x5 @ 95,135,135,155,155
Straight bar pushdowns 5x5 @ 70,70,60,60,60
Cable crossover 5x5 @ 45,45,35,30,30 each arm
CGBP 5x5 @ 135,135,135,135,135

No time for cardio today. This has been one of the longest most tiring weeks ever. I worked somewhere around 72 hours this week and still did my best to get my workouts in. This coming week is lighter and I should be able to do alot more cardio.

Meal 1
6 HB eggs
1 bottle water

Meal 2
1 24g protein shake
1 bottle water

Meal 3
2 cans tuna in water
1 cup steamed cabbage
1 bottle water

Meal 4
1 24g protein shake
1 banana

Meal 5
4oz porkchop
1/2c brown rice
1 bottle water

Meal 6
1/2c cottage cheese
6 whole wheat crackers

[Gym God]

Good work on getting your sessions in D and keeping us posted. Take advantage of time for cardio when you get the chance as it will make a big difference.

[DSilent1]

Good work on getting your sessions in D and keeping us posted. Take advantage of time for cardio when you get the chance as it will make a big difference.

thanks man. will do. I should be able to do alot more cardio this week as my schedule isn't as packed as last week

[DSilent1]

So I've been really sick for the past week and haven't been in the gym. I've lost another three pounds but unfortunately due to me not being able to hold any food down. I stopped taking my pills so I wouldn't be wasting them just throwing them back up. I am continuing back on the cycle today and hope to hit my goal of 12% BF by the end of the cycle. I will try and do a bodyfat test and see what I am currently at. Current weight as of this morning 182lbs

[DSilent1]

Tuesday 3/10/09 DAY 20

Biceps and Back

Alt DB curls - 5x5 @ 45,45,45,40,35
Cable low row - 5x5 @ 100,90,90,90,80
BB row - 5x5 @ 85,80,80,70,70
Lat pulldown - 5x5 @ 110,100,100,90,90
Old school CC - 5x5 @ 35,35,30,25,25
Pullups - 5x5 @ Bw strict

Cardio

Road run - 1.5 miles in 11min 21 seconds.

Meal 1
1 bagel
1 bt red tea

Meal 2
24g Shake
1 bt water

Meal 3
1/4lb lean beef
1 potato
1 bt water

Meal 4
24g Shake

Meal 5
3oz chicken breast
8 asparagus sticks

Meal 6
1/2c cottage cheese
1 bt water

Good to get back into it. Being sick is no fun.

Wednesday 2/11/09 DAY 21

Abs/Cardio

crunches - 5x10
reverse crunch - 5x10
hanging leg raise - 5x10
oblique machine - 5x5 each side with 10lbs
plank - 5x5 for 30sec ea

Meal 1
1 apple
1 bottle water

Meal 2
5 cheese crackers
1 bt water

Meal 3
24g protein shake

Meal 4
Lean cusine - Alfredo with chicken
1 bottle water

Meal 5
tuna sandwich
1 bottle water

Meal 6
1 banana
1 bottle water

[Gym God]

Great to see you back in training D.

[DSilent1]

Great to see you back in training D.

thanks, i was terribly sick. I was throwing up everything

[Gym God]

thanks, i was terribly sick. I was throwing up everything

... taking weight loss to a new level.