My contest prep...

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  1. My contest prep...


    Been dieting since beginning of Feb. Started carb cycling this past Sunday the 12th. Currently 9.5 weeks out. I am giving 111% here. I started dieting at 233 pounds. I am now 219 @ about 6'2", maybe 6'3" on a great day.

    Training is a 2 on, 1 off scheme with 20 min. of walking after each training session:
    -Legs
    -Chest/ tris/ abs
    -off
    -Back/ bis
    -shoulders/ calves/ abs
    -off
    -REPEAT

    Currently doing cardio empty stomach first thing in the mouring on treadmill 4.0 mph on 4% incline for 30min every other day.



    Below is the diet I am on. I borrowed some ideas that I really liked from the big D.

    Pre-contest Diet

    Meal 1:
    cup rolled oats
    1 scoop whey protein
    3 fish oil caps
    2 tbsp natural peanut butter

    498.5 kcals, 38p/ 36c/ 22.5f

    Meal 2:
    1 cup fat free cottage cheese
    oz almonds
    4 oz lean turkey

    387 kcals, 51.5p/ 16c/ 13f

    Meal 3: (meal 4 on non lifting days)
    8 oz chicken breast
    cup brown rice
    1 cup broccoli
    4 tbsp salsa
    3 fish oil caps

    418 kcals, 70p/ 12c/ 10f

    pre-workout: ( or meal 3 on non lifting days)
    cup oats
    1 scoop whey protein
    2 tbsp natural peanut butter

    471.5 kcals, 38p/ 36c/ 19.5f

    post-workout: (or meal 5 on non lifting days)
    cup rolled oats
    2 scoops whey protein

    384.5 kcals, 53p/ 33c/ 4.5f

    Meal 4: (meal 6 on non lifting days)

    8 oz chicken breast
    1 cup broccoli
    4 tbsp salsa
    3 fish oil caps

    418 kcal, 70p/ 12c/ 10f

    Meal 5:
    1 cup fat free cottage cheese
    oz almonds
    1 tbsp extra virgin olive oil
    4 oz lean turkey breast

    513 kcals, 51.5p/ 16c/ 27f

    Totals: 3090.5 kcals, 372p/ 161c/ 106.5f

    Every 21st meal is carb up time. It replaces meal 7.
    1. -1 can fresh cut green beans in water
    2. -1 cup oatmeal
    -4 tbsp raisins
    -2 tbsp honey
    -splenda
    -1 tbsp smart balance butter spread
    3. -1 cup sweet potato mashed
    -2 tbsp natural peanut butter

    200 grams carbs
    30 grams fat

    Current Supps include fish oil and thyrogen-x, with anabolic extreme rampage pre-workout.


    NOTE!!!! I just placed a nice order of supps that will be here tomorrow. I will update then with my supps and their timing.


    Ryno
    out


  2. Good luck man, any pics?
    •   
       


  3. I tried taking a quick pic in the gym locker room but they all came out blurry. Heres the best one........blah blah blah

  4. Nice, I like the inner part of your quad..Yeah, I have done that before too, but that is what gf's are for, good pics..But lookin nice, what weight class you goin for?

  5. Thanks. Im not shooting for any weight class. I am just trying to retain as much muscle as possible within reason and be as conditioned as I can. I am already the leanest I have ever been in my life. I have been a fat kid all my life but not this year!!!

  6. Nice work, I'll be sure to follow..All the best..

  7. Thanks. I need all the support I can get. I am currently packing my last meal to take out with me. My friends definately ahve a DD for awhile...shoot...i have been like all year! I will just ahve to break away from the girls and go out to the car to eat at 11:30!

    Ryno

  8. I feel your pain man, I goto the bathroom once every class to goto my car to eat..I am such a hardcore ecto..lol..I need to eat all the time.

  9. Tried and true, pumped and fuelled, the path was clear and the ladies drooled. He climbed to the top for a meal he'd stop from a seed in the soil to the cream of the crop. Iminent success wont settle for less, now give me some space to get this weight of my chest. lol heres to victory. In health there are no losers.
  10. Angry


    START RANT: I ordered my ******* supps on Sunday. They got shipped out monday and according to fedex tracking the package was signed for and delivered on Wednesday at 11:52am. It is not almost 2pm friday and I dont have the darn things! I have went to the university housing (which handles the packages) and they are like, "well let me check the mailroom"...then they come back..."No its not there im sorry, it is probably still being shipped over here...see we get mail dropped at one location, then they bring it here and we sort it...ect". I have been over there twice to talk to them to find out where my package is. If I dont get it by the end of the day they are paying for the $150+ order that I should have had WEDNESDAY!!!!! gggggggrrrrrrrrrr
    END RANT- (there i feel a lil better)
    •   
       


  11. What supps were they?

  12. 1 xSymmetry $34.95
    1 x100% Whey Protein Gold Standard
    - Flavors: Chocolate $26.00
    1 xSesamin $29.99
    1 xNOxidant $9.95
    1 xcAMPHIBOLIC $27.50
    1 xMax CLA $16.49

  13. YAY!!! I finally got my package of supps!!!

    Heres the supps and their timing:

    Sesamin: w/ meal 1, pre-workout, and last meal of the day.

    Symmetry: 2 caps w/ meal 1, 4 pre workout. (non weight days= 6 caps spread out)

    Max CLA: 2 caps with meals 2-4-6

    NOxidant: 3 caps post workout

    cAMPHIBOLIC: 2 pre meal 1, 2 before bed.

    Rampage: 1 tab 45 min. before cardio or weights

    Hopefully I can remember that all!! Im gonna go write that down on the fridge with my meals!

    Ryno
    out

  14. Its my carb up meal now. I started eating it at 10:45ish and am still in the process of finishing the sweet potato and the peanut butter. WOW I AM FULL!! I want to puke!

  15. Woke up at 8:15 today. Took one venom cap as I got some fre samples with my order from nutraplanet. I browsed the net for 15 min or so waiting for the venom to kick in. I got dressed and powerwalked all around my college campus (windy and cold as hell have you) and about 1 mile in I started to feel it kick in. I am sitting here typing this and can honestly say I feel ****ed up. I feel cracked out or something . I could not imagine what two caps would be like . I dont know if I will take a venom cap again.......


    Ryno
    out

  16. Quote Originally Posted by rysigpi
    Woke up at 8:15 today. Took one venom cap as I got some fre samples with my order from nutraplanet. I browsed the net for 15 min or so waiting for the venom to kick in. I got dressed and powerwalked all around my college campus (windy and cold as hell have you) and about 1 mile in I started to feel it kick in. I am sitting here typing this and can honestly say I feel ****ed up. I feel cracked out or something . I could not imagine what two caps would be like . I dont know if I will take a venom cap again.......


    Ryno
    out
    Pretty jittery feelin I take it? I hate, hate, hate stims like that. If you haven't you should give AX Rampage a try, it is really the most clean stimulant I have ever used. If you are like me and hate feeling like you just took speed then you should definitely try it out.

  17. Quote Originally Posted by Mulletsoldier
    Pretty jittery feelin I take it? I hate, hate, hate stims like that. If you haven't you should give AX Rampage a try, it is really the most clean stimulant I have ever used. If you are like me and hate feeling like you just took speed then you should definitely try it out.
    Yeah I am still wired! It calmed down a little after I ate my frist meal though. I have been taking AX Rampage pre workout.....I agree a nice clean stim.

  18. I hate stims too. But i find that if I take Venom 1 pill when i wake for a week or so then add a pill in week two it doesn't hit you as hard. Oh and I add the second pill about two hrs later then the first.

  19. I took another cap of venom at 8am this mourning before my cardio. The effects were still strong but I was a little more ready for it so it was too bad. These damn samples sell ya...I might have to invest in a bottle on of these days

  20. Yeah, honestly my favourite stims are natural. My gf works at this health smoothie store called Booster Juice, it's a Canadian franchise so you guys won't have heard of it. They sell wicked shakes with 'boosters' in them 5 g's-30g's of glutamine, protein, creatine, wicked stuff..Anyway, they sell this thing called a Matcha shot, it tastes like refined ass but gets me going so good and after I workout I feel like a million bucks...

  21. Everything is going good. I will get some more pics by like Saturday or so. I am upping my cardio to every mourning Monday thru Friday. If I dont do weights Mon-Fri (as I do a 2-on, 1-off scheme) then I will also do cardio at night as well....Cardio on the weekends if I dont do weight as well.

  22. Weighed in at 215 this mourning. Everything going well. Hope to have pics saturdayish.

    Ryno
    out

  23. Changed diet up a little.

    Also I am moving my carb up meal so that it is the first night in the two day block of lifting. I lift 2 on, 1 off with a 4 day split.


    What it did look like.......
    0. (low carb day/ cardio only)
    1. (low carb day/ weight train legs)*****
    2. (carb up meal #7/ weight train chest/tris)
    3. (low carb day/ cardio only)
    4. (low carb day/ weight train back/bis)*****
    5. (carb up meal #7/ weight train shoulders/ calves)
    6. (same as day 3)

    I am moving the carb up meal to where I put the " ***** " as in between those two days is my greatest calorie expenditure.

    Here is the updated diet as well.

  24. 8 weeks out pics!

    Sorry that a couple are a little blury and my side tricep is at a bad angle.

    Right now I am sitting 215 pounds @ 6'2-6'3"ish

  25. New pics @ 7 weeks out. Legs are lacking seperation from all the cario I did yesterday/ today and my leg workout yesterday. I am afraid to say that I think I have Ronnie Coleman abs.....

    Here is me at 7 weeks out. My mom just got a new digi camera and I dont like it. When you take pics without the flash they come out so friggin dark! I had to brighten them some so you could just see me! Also my dad is sitting down when taking a couple pics....

  26. WOW, those last pics suck that I posted. They look great on the picture viewer on the camera but suck when I put them on the comp...wtf

  27. Your back-double-bi pic looked really good

  28. thank you. Hopefully the pics this weekend will be more clear!!

  29. I just noticed your Rhombs are looking prime too, I was starting to get those in a little bit, you can kinda see in my av..When you get the double triangle like you got it gets good..Can't wait for a few more weeks, keep it up brah..

  30. I tweaked the diet a little more. I needed fruit in there and what better one than grapefruit.

    Also started megadosing E****L which is a nice BCAA product. I have a log of that running in the supp/review section. Check it out.

    Ryno
    out
  

  
 

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