RickRock is finding his abs and making some LEAN GAINS!!

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    RickRock is finding his abs and making some LEAN GAINS!!


    I've decided to start a log for the recent diet change that I made to the Lean gains diet. For those that are unfamiliar with it, it is basicly an ittermittent fasting diet that is a 16 hr. fast each day with an 8 hr. "eating window" At that time is when you consume all of your daily caloric intake. What this does is create a very anabolic event when you break your fast as insulin sensitivity increases. This diet is designed for both fat loss and adding LBM, hence the name "lean Gains"

    The week is devided into weight days and cardio days, with the weight days being a higher cal/ higher carb day and the cardio only days being lower cal/lower carb.

    During the fasted period BCAAs are consumed every 2 hours ( minus sleeping time) to keep protein synthesis working and keep catabolism at bay.

    For those that was following my cycle log, you are already following what I've been doing. This is my 5th day on this diet and the progress thus far is already very prominent and noticeable. There is less hanging from my chest, vascularity is up, and the midsection bloat is way down.

    I am posting this in the cycle info section for a couple reasons. First is the fact that I'm still in PCT(even though it ends in 2 days), I am running Osta Sarm MK-2866, and if I continue this diet and log into late June, which I am pretty sure I will be, then I will be testing out this diet while on cycle...which is planned to be a 6 week run of Helladrol/Trenazone so instead of having to move my log or start another one...I'll do it here.

    Here is my calorie and workout plan as of now, though I may switch up my workout routine to the Warrior workout (full body) given to me by Kleen soon.

    Monday: Chest/Triceps/Abs
    Cals:2800-3k with 200-250g carbs

    Tuesday: Cardio
    Cals: 2200-2300 with 100-150g carbs

    Wednesday: Back/Biceps
    Cals: 2800-3k with 200-250g carbs

    Thursday: Cardio
    Cals: 2200-2300 with 100-150g carbs

    Friday: Shoulders/Legs
    Cals: 2800-3k with 200-250g carbs

    Saturday: Cardio
    Cals: 2200-2300 with 100-150g carbs

    Sunday: Rest
    Cals: 2200-2300 with 100-150g carbs


    Current supplements...

    Ostarine: 12.5mg/ED

    Need2Slin: 2 caps with first meal/2 caps with last

    GEAR: 3 caps preworkout/ 3 post, 2 with first meal, 2 with last, 3 pre bed

    Xtend BCAAs: 1 serving (10g) every 2 hours during the fast

    Lean Extreme: 3 caps per day dose spread out even through the day

    Alpha T-2: 2 caps AM (preworkout) 1 cap afternoon

    N2KTS: 2 scoops pre workout

    and of course my normal staples of Protein, fish oil, multi, and creatine..


    The eating window each day is from 12pm to 8 pm and I workout early in the morning some days as early as 5 am. I usually am working out around 6-6:30am most mornings.


    So please join me for some LEAN GAINS!!!
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    Wow that's some seriously disciplined schedule and a lot of supplements. I am willing to bet your young and don't have kids. I could be wrong but it was pre-marriage and pre-kids when I had that discipline. Good Luck and keep up the good work!
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    These are the first few days I posted over in my other log...


    First day of Lean gains went very well. The only thing I didn't expect was how it can be difficult getting everything ate in 8 hrs. I broke my fast at 12pm and was pretty much full by 3. But I still got everything in I needed today. I had 14oz of steak, whole grain spaghetti with lean ground beef, green beans, rice, a cup of oats, 4 total scoops of whey, and some yogurt and a banana. It netted me 2900 Cal's for the day with about 290g protein and 285g of carbs for the day. Everything was pretty close to where I wanted it and not too bad for the first day.

    The workout today was so so. Strength was down a little, but maybe it was because I had no preworkout carbs in me like I was used to. Only BCAAs

    Tomorrow morning is cardio. My first cardio day in a good while since I've been bulking for 6 months now. Looking forward to it

    I'm really digging my appearance right now. I've been continuing to lean out and it will only increase with this diet and the help of some new supplements I've added I really think I look better now than I ever did on cycle. Sitting at 194 at the moment
    3rd day on Lean Gains diet and everything is getting easier by the day. I am really enjoying the diet and the fast is not bothering me. I'm kinda enjoying it actually. I spent the last 6 months trying to bulk and eat every 2 hours...a nice break from the chore of packing away food all day long is a plus..

    Ive adjusted my macros a little from the plan. I'm going for 200-250g carbs on weight days instead of 300-350 and I'm doing 100-150 on cardio days instead of 200-250. This allows me to increase my protein where I want it without raising Cal's.

    Workout was great. Still strength way up and did Back/biceps and was able to hit the same weight and reps as previous week or 2.
    I'm loving it too man. I know its early for me but I can already tell a difference in body composition. Nothing drastic, but just a little less hanging from my chest and the belly is definitely down and not as bloated. I'm sure decreasing carbs contributed mostly to it, but it still nice seeing the belly shrink.

    I haven't seen my ABS in a while, and I miss it. Can't wait to see them again!!
    Its catching a lot of attention. Are you taking the BCAAs too when fasting?

    I'm loving it man...just loving it. First week and I've already had to tighten the belt up a loop!
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    Quote Originally Posted by shocknyou View Post
    Wow that's some seriously disciplined schedule and a lot of supplements. I am willing to bet your young and don't have kids. I could be wrong but it was pre-marriage and pre-kids when I had that discipline. Good Luck and keep up the good work!
    haha no man actually I'm 36, married, and have 2 kids and 1 more on the way that will be here in a couple months. Needless to say, life stays busy with me, and I like it that way..

    Thanks for stopping in bro
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    For those interested in some science behind this....


    Here is the Fasting Training protocol from www.leangains.com.

    Fasted Training Boosts Muscle Growth?
    1:41 AM | Posted by Martin Berkhan



    Share A recent study shows fasted training affects the post-workout anabolic response to weight training more favorably than fed-state training.

    This study is very interesting to say the least, since it lends scientific support to explain the beneficial effects from both fasted-training and Leangains-style intermittent fasting. Let me give you the lowdown on this study in layman's terms.

    Weight training activates enzymes and switches on genes that up regulates protein synthesis in muscles. Out of these signalling mechanisms, the phosphorylation, "activity" plainly speaking, of p70s6 kinase may serve as an indicator of muscle growth, along with other myogenic transcription factors. Myogenic meaning from within the muscle. Nutrition no doubt affects the myogenic signaling mechanisms, but it's still not fully understood to what degree.

    In this study, subjects were split into two groups that were trained on two occasions separated by three weeks. The three-week rest period between sessions served as a "washout" period, in order to make sure that the prior session didn't interfere with the results obtained during the second test.

    The workouts were fairly basic whole-body sessions: 3 x 8 in seven movements such as bench press, overhead press, curls and leg press.

    One of the sessions (F) were performed on an empty stomach after an overnight fast.

    The other session (B) was performed in the fed state. Subjects were given a breakfast of 722 kcal composed of 85% carbs, 11% protein and 4% fat, and training was initiated 90 minutes after the meal.

    After the weight training session, both groups rested for 4 hours. At the one- and four-hour marks, muscle biopsies and blood tests were obtained . Participants were also also given a recovery drink to sip each hour during the rest period.

    Results revealed that the F session had twice as high levels of p70s6k in comparison to the B when measured at the one-hour mark post-workout. Other myogenic transcription factors were also higher at this point, though not quite as pronounced as p70s6k. At the four-hour mark, the differences between the two groups had evened out.

    Why may fasted training be beneficial for the post-workout anabolic response?

    The researchers concluded that "Our results indicate that prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session. "

    Among other things, increased levels of p70s6k may lead to a faster transport of amino acids into the muscle cell membranes, which should lead to a more rapid and potent anabolic response to post-workout nutrient ingestion. The effects seen on the other myogenic signaling mechanisms could also affect muscle growth through other pathways.

    It seems that the increased anabolic activity seen post-workout is a compensatory response to the increased catabolism that occurs during fasted state training. Very interesting. The big question is if there would be a net difference in muscle growth at the end of the day. Training on an empty stomach will cause greater catabolism in the short run, but will it yield greater gains in the long run? Do we make a small sacrifice in order to receive a greater reward?

    Well, I think we can leverage the results of this study to our benefit and sidestep the negatives if we ask ourselves why, relative to the fasted group, p70s6k and the other myogenic transcription factors were inhibited after a pre-workout meal. Or rather the highly insulinogenic pre-workout meal served in the study -- a whopping 153 g high glycemic index carbs.

    There's no clear answer here, but other studies have suggested that carb intake during an endurance training can blunt the expression of several metabolic genes post-exercise. Insulin may play a role here, for sure.

    Another way to think of it is that by providing nutrients to the body, exercise is experienced by the body as less of a stressor compared to fasted-state training. No need to adapt or compensate when all is provided for you. A similar phenomenon can be seen with antioxidant intake, where recent studies show that ingesting antioxidants from supplements weakens the body's own response to deal with free radicals created by training. We are making it easy for the body and that may be a suboptimal way to train.

    So do I suggest everyone start training fasted from now on? Of course not. Remember, it is still not known if the net effect of fasted state training will lead to more favorable results in the long run.

    However, I do suggest the following:

    * Make sure that the great majority of your daily allotment of calories and carbs are ingested in the post-workout period, and not before.

    * The immediate pre-workout meal should contain no more than a moderate amount of low glycemic index carbs. The exact amount would depend on many factors, total workout volume being the biggest one to consider, but a good guideline for a moderate volume weight training session is approximately 0.6 - 0.8 g carb per kilogram body weight or 0.3 - 0.4 g per pound of body weight. Have this meal 1.5 - 2.5 hours before your training session.

    * For fasted sessions, ingest 10 g branched chain amino acids (BCAA) shortly prior (5-15 mins) to your training session. This does not count towards the 8-hour feeding window that I advocate post-workout; that starts with your post-workout meal. By ingesting BCAA pre-workout, we can sidestep the increased protein breakdown of fasted training while still reaping the benefits of the increased anabolic response as seen in this study. Not only that, BCAAs actually increase phosphorylation of p70s6k when ingested in the fasted state prior to training. So by training fasted, with BCAA intake prior to sessions, we get a double whammy of increased p70s6k phosphorylation that should create a very favorable environment for muscle growth in the post-workout period.
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    IN. I'm up 6lbs on day 5 of my cycle bud
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    in for this too man. haha, must feel good for guys to think you are young and dont have kids with the strict training!
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    Quote Originally Posted by BarbellBeast View Post
    IN. I'm up 6lbs on day 5 of my cycle bud
    Glad to have you bro. Nice job...6 lbs in 5 days? Wow man. What are you running? Beast/test again? I haven't seen a log so I'm guessing your not logging it...
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    Quote Originally Posted by laserbluess View Post
    in for this too man. haha, must feel good for guys to think you are young and dont have kids with the strict training!

    Good to have you here laser. I was hoping you would hop over here too..
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    Quote Originally Posted by RickRock13 View Post
    Glad to have you bro. Nice job...6 lbs in 5 days? Wow man. What are you running? Beast/test again? I haven't seen a log so I'm guessing your not logging it...
    Ya. And I'm still doing cardio 6 days a week. Was surprised when I stepped on the scale this morning

    Test/SD is the the main part. I might be running some of the trenazone a while later in the cycle
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    Update...Today's workout was great despite getting to the gym late and cutting my workout short about 15 min. Strength was great on all my lifts. Military presses weeny well and I was within a Rep or 2 of the best I did on cycle.

    The fasting before noon is getting easier. It has taken a few days to get adjusted but I think I'm pretty much there. I am getting more impressed with this from each passing day. I am curious where I will be in a couple weeks!! Diet was great and very clean today despite it being the higher Cal day. Chicken breast, green beans, and rice with 2 scoops of whey and 1/2 cup of oats was first meal...and tilapia with green beans and rice was my last meal. Had some canned tuna, a couple more scoops of whey and more oats between those meals..

    I'm going to look over the warrior workout that my good friend Kleen gave me some more this weekend, and I may be using it or a version of it starting next week..
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    Quote Originally Posted by RickRock13 View Post
    Update...Today's workout was great despite getting to the gym late and cutting my workout short about 15 min. Strength was great on all my lifts. Military presses weeny well and I was within a Rep or 2 of the best I did on cycle.

    The fasting before noon is getting easier. It has taken a few days to get adjusted but I think I'm pretty much there. I am getting more impressed with this from each passing day. I am curious where I will be in a couple weeks!! Diet was great and very clean today despite it being the higher Cal day. Chicken breast, green beans, and rice with 2 scoops of whey and 1/2 cup of oats was first meal...and tilapia with green beans and rice was my last meal. Had some canned tuna, a couple more scoops of whey and more oats between those meals..

    I'm going to look over the warrior workout that my good friend Kleen gave me some more this weekend, and I may be using it or a version of it starting next week..
    Subbed brother!


    Warrior workout and the diet!!!???
    Questing for ultimate beast status I see. You have your work cut out for you with Chris.....

    Good log so far, I'll be watching closely
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html
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    Quote Originally Posted by morry View Post
    Subbed brother!


    Warrior workout and the diet!!!???
    Questing for ultimate beast status I see. You have your work cut out for you with Chris.....

    Good log so far, I'll be watching closely

    Thanks for joining Morry!! Yeh the thing with the warrior workout is the intensity it looks like. I figure if I can bear with it, I'll come out pretty on the other side I hope
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    Quote Originally Posted by RickRock13 View Post
    Thanks for joining Morry!! Yeh the thing with the warrior workout is the intensity it looks like. I figure if I can bear with it, I'll come out pretty on the other side I hope
    The welcome is appreciated.

    I need to look that up too!!!

    Geez, you guys are MAKING me learn a ton.

    I keep my workouts around an hour maybe a little under or over (on cycle being under is easy, off, not so much), but I get in 33-36 sets and everything is done is circuits except a two of the 3 bigs. Squat are supersetted and deads are supersetted, while flat bench is a circuit.

    I cannot wait to see your progress!
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html
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    subbed good read but Im wondering what it means. The anabolic part sounds good, and the fat burning makes sense but what will this do to your metabolism and which plays a bigger role insulin sensitivity or metabolism?
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    Quote Originally Posted by RickRock13 View Post
    Thanks for joining Morry!! Yeh the thing with the warrior workout is the intensity it looks like. I figure if I can bear with it, I'll come out pretty on the other side I hope
    Yup those drop sets are a KILLER!! Had me huffing like I ran a marathon first time I did it.

    Subbed to see how IF works for you bud
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    Subbed

    Very interesting, really want to see how this works out for you, I've been going with this same fasting period, been feeling all kinds of good and no bad.
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    Thanks guys for stopping in it should be a lot of fun
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    RickRock13-

    You are inspiring me to get more serious. I too am 36 and have 3 kiddos. My training is great in fact I have been getting a lot of complements lately that I have gotten buff (again). I just need to get serious about by nutrition again. I have allowed all the distractions get to me on that front especially my wife.
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    Quote Originally Posted by shocknyou View Post
    RickRock13-

    You are inspiring me to get more serious. I too am 36 and have 3 kiddos. My training is great in fact I have been getting a lot of complements lately that I have gotten buff (again). I just need to get serious about by nutrition again. I have allowed all the distractions get to me on that front especially my wife.

    Wives can be hard when their eating habits aren't the same as ours. I have an understanding with mine that she makes what I want through the week and I treat her to what she wants on the weekend...

    Its about compromise...and eventually they come around a bit
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    Cardio this morning....30 minutes elliptical and 20 minutes treadmill

    One thing I've noticed is its a little hard for me to get to 300g protein on my low Cal days. I usually get around 270-280ish on those days it seems. I don't really want to drop carbs anymore so hopefully that is fine on the low days

    Its almost as if I am seeing major changes daily...and the scale this morning....191! Feeling and looking much leaner already.. so that's around 3-4 lbs. this week!
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    o hi guys
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    Quote Originally Posted by xFRACTION View Post
    o hi guys

    Welcome bro!
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    Quote Originally Posted by RickRock13 View Post
    Cardio this morning....30 minutes elliptical and 20 minutes treadmill

    One thing I've noticed is its a little hard for me to get to 300g protein on my low Cal days. I usually get around 270-280ish on those days it seems. I don't really want to drop carbs anymore so hopefully that is fine on the low days

    Its almost as if I am seeing major changes daily...and the scale this morning....191! Feeling and looking much leaner already.. so that's around 3-4 lbs. this week!
    Not an issue at all brother, as long as you are getting in 1-1.5 grams of protein daily you will be good to go remember this is not the same as your typical cut. You are getting your carb intake in, and the anabolic event is still ample even on the low carb days because you want to get 75-100 grams of that 150 on that first meal. That is the trick, then spit the rest up through the feeding window.

    I drop weight great on this too. 190 this morning and more cuts than the pic from Wednesday. I am ahead of schedule enough I can start trying to lean bulk soon or at the minimum recomp more than cut. By 185 I am going to look friggin awesome, although I may begin to gain LBM depend on how I toy with things. The 1500/3000 is ripping fat off me I may go with 1500-1800 and 3500 starting in about a week. Speaking of time for a very large bowl of turkey spaghetti more meat sauce than pasta of course.
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    U
    Quote Originally Posted by MrKleen73 View Post
    Not an issue at all brother, as long as you are getting in 1-1.5 grams of protein daily you will be good to go remember this is not the same as your typical cut. You are getting your carb intake in, and the anabolic event is still ample even on the low carb days because you want to get 75-100 grams of that 150 on that first meal. That is the trick, then spit the rest up through the feeding window.

    I drop weight great on this too. 190 this morning and more cuts than the pic from Wednesday. I am ahead of schedule enough I can start trying to lean bulk soon or at the minimum recomp more than cut. By 185 I am going to look friggin awesome, although I may begin to gain LBM depend on how I toy with things. The 1500/3000 is ripping fat off me I may go with 1500-1800 and 3500 starting in about a week. Speaking of time for a very large bowl of turkey spaghetti more meat sauce than pasta of course.

    Thanks for all the info bro...means a lot to me. I would say that this is the quickest I've ever seen myself lean out. I mean even a full on cut at 2k a day with 5 days of cardio like I did last year didn't lean me out this quick in the first week.

    I'm loving some lean gains and I can see myself hitting the goal of getting to 8-10% way before the 8 weeks I was thinking. At this rate I could see being there in 4-6 but we will see

    Whenever it is I get to the point where I am happy with my BF% I will probably do the dame thing you are planning by adding in a little more Cal's to start emphasizing LBM... and I should be at phase 2 of your warrior workout by then too
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    Quote Originally Posted by RickRock13 View Post
    U


    Thanks for all the info bro...means a lot to me. I would say that this is the quickest I've ever seen myself lean out. I mean even a full on cut at 2k a day with 5 days of cardio like I did last year didn't lean me out this quick in the first week.

    I'm loving some lean gains and I can see myself hitting the goal of getting to 8-10% way before the 8 weeks I was thinking. At this rate I could see being there in 4-6 but we will see

    Whenever it is I get to the point where I am happy with my BF% I will probably do the dame thing you are planning by adding in a little more Cal's to start emphasizing LBM... and I should be at phase 2 of your warrior workout by then too
    Nice that will be perfect for that too! Once I get my shoulder completely stable I am gonna hit that bad boy up hardcore.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    So today is my rest day and its nice taking in the great weather today with the family. This morning I tried out some protein pancakes which was pretty similiar to Morry's recipe with only slight differences.

    1.5 scoops Whey to build muscle cake batter protein
    3 eggs
    4 oz. milk added (because of thickness)

    all mixed together into a batter. Cooked on medium heat and browned on both sides.

    .5 scoop of Cookies and cream casein
    3 oz. yogurt

    mixed together and put in freezer to cool while cooking pancake then applied as icing on top of pancake when done....

    557 cals
    23.5g Fat
    19.5g carbs
    67.4g Protein

    It was pretty good and I have a couple ideas to try out next time to see if I can make it better..

    Last night was my first real cheat meal on this diet. I had some mexican that I have been craving for some time. I had some steak fajitas, a Beef burrito, and chips and salsa...man it was great and I needed it badly. I plan on doing that on the weekends on a meal or 2 and then its back to business come monday
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    Im giving Kleen's warrior workout a try starting tomorrow and here is the routine schedule for my lifting days (mon, Wed, Fri)




    WW1: 2 work sets to Form Failure 6-8 reps, second set is a double SSUF (Strip Set until Failure)

    Flat DB Bench Press

    Bent Over DB Row,

    Standing Arnold Presses (elbows should point out and back a little at end of movement)

    DB Hammer Curls

    DB Overhead Triceps Extension

    Leg Press

    Lunges




    WW2: 2 work sets to Form Failure 6-8 reps, second set is a double SSUF

    Chin Ups

    Decline Bench

    Wide Grip Upright Rows

    Close Grip Bench

    Barbell Curls

    Squats

    Stiff Leg Deads




    WW3: 2 work sets to Form Failure 6-8 reps, second set is a double SSUF

    Push Press

    DB Pull Over

    Smith Incline Bench

    Reverse Curls

    Lying Triceps Extention (with elbow pointed toward back of head at 45 degree angle.)

    Dead Lifts

    Leg Ext
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    Ya the protein pancakes are great.. You gonna do some progress pics Rick? Would be nice to see since you say your leaning out so fast from this diet.
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    Quote Originally Posted by BarbellBeast View Post
    Ya the protein pancakes are great.. You gonna do some progress pics Rick? Would be nice to see since you say your leaning out so fast from this diet.
    Yeh I was thinking of that and I may get some up in the next few days..
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    Quote Originally Posted by RickRock13 View Post
    So today is my rest day and its nice taking in the great weather today with the family. This morning I tried out some protein pancakes which was pretty similiar to Morry's recipe with only slight differences.

    1.5 scoops Whey to build muscle cake batter protein
    3 eggs
    4 oz. milk added (because of thickness)

    all mixed together into a batter. Cooked on medium heat and browned on both sides.

    .5 scoop of Cookies and cream casein
    3 oz. yogurt

    mixed together and put in freezer to cool while cooking pancake then applied as icing on top of pancake when done....

    557 cals
    23.5g Fat
    19.5g carbs
    67.4g Protein

    It was pretty good and I have a couple ideas to try out next time to see if I can make it better..

    Last night was my first real cheat meal on this diet. I had some mexican that I have been craving for some time. I had some steak fajitas, a Beef burrito, and chips and salsa...man it was great and I needed it badly. I plan on doing that on the weekends on a meal or 2 and then its back to business come monday
    that's a real nice..... stealing that recipe for sure.
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    lean gains lean gains lean gains.
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    Quote Originally Posted by RickRock13 View Post
    So today is my rest day and its nice taking in the great weather today with the family. This morning I tried out some protein pancakes which was pretty similiar to Morry's recipe with only slight differences.

    1.5 scoops Whey to build muscle cake batter protein
    3 eggs
    4 oz. milk added (because of thickness)

    all mixed together into a batter. Cooked on medium heat and browned on both sides.

    .5 scoop of Cookies and cream casein
    3 oz. yogurt

    mixed together and put in freezer to cool while cooking pancake then applied as icing on top of pancake when done....

    557 cals
    23.5g Fat
    19.5g carbs
    67.4g Protein

    It was pretty good and I have a couple ideas to try out next time to see if I can make it better..

    Last night was my first real cheat meal on this diet. I had some mexican that I have been craving for some time. I had some steak fajitas, a Beef burrito, and chips and salsa...man it was great and I needed it badly. I plan on doing that on the weekends on a meal or 2 and then its back to business come monday
    Perfect!!! That sounds really good and I like your spin on it. Sounds like the milk did the trick to make it the right consistency.

    Your workout looked pretty sick too. I'd be interested in progress pics as well.

    Keep killing it Rick!
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html
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    Quote Originally Posted by morry View Post
    Perfect!!! That sounds really good and I like your spin on it. Sounds like the milk did the trick to make it the right consistency.

    Your workout looked pretty sick too. I'd be interested in progress pics as well.

    Keep killing it Rick!
    Thanks a lot man!!
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    Quote Originally Posted by mich29 View Post
    lean gains lean gains lean gains.

    Good to see ya here Mich
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    Today was the first day of the warrior workout and man it is intense!! I was sweating worse today than I do on cardio day, and by the end of the workout I was running on fumes...I can see this workout being very effective in the long run. I am not sure how long this workout is supposed to take, but it took me an hour and that was with leaving lunges out. That time is including my 5-10 minutes of stretching. I kinda ran out of time so I had to skip the last exercise which is lunges...

    Hopefully I did this workout like it was planned. If not Kleen let me know:

    DB Bench Press:
    90x9
    90x9
    90x8,65x8,50x6

    DB bent over Rows:
    105x10
    105x9
    105x9,80x6, 65x6
    105x8,80x6, 65x6

    Standing Arnold DB Press:
    70x7
    70x7
    70x6, 50x6, 35x7
    70x6, 50x6, 35x6

    Hammer curls:
    55x8
    55x8
    55x8, 40x7, 30x6
    55x8, 40x6, 30x6

    DB tricep ext.
    45x9
    45x9
    45x8, 30x7, 20x6
    45x8, 30x7, 20x6

    Leg Press
    540x8
    540x8
    540x7
    540x7, 450x7, 360x9
    540x7, 450x7, 360x9
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    That workout does look intense! Great job!

    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html
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    **** yeah it does... Good job Rock!
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    Cardio day and did treadmill 40 minutes around 450 kcal burned. I was sweating great and it went well. Heart rate was 150-155ish.

    I got my Sarms S4 today, and I'll be bridging into that sometime possibly next week and run both S4 and Osta for 1 to 2 weeks before dropping Osta and continuing on S4 for around 6-8 weeks total. Hopefully that will add some more LBM and aid in my fat loss.

    I ordered a fat loss monitor and some calipers a couple days ago so I can track my BF%. Ive never checked it before so I'm a little curious where its at. Whenever I get it (should be sometime this week) I'll post up what my results were from the test and then probably post weekly any changes that happen
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    Looking forward on how the s4 treats you bud
  

  
 

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