SNS RK-500:melting some fat the Monstermash way

[monstermash]

~MY review/log of RK-500 Xtreme from SNS



​

The long and short of it:

I won a bottle of Rk-500 to review, injured my shoulder (rotator cuff) and gained a fair amount of fat not going to the gym regularly. My diet was a bit off too... actually It was a complete mess and I enjoyed every second of it. Either way I'm feeling better and I can hold heavy weight again so it's time to get serious about my training and diet again.

Now, my main goal is to shed what I gained plus what I had to begin with. I'm going to use the RK-500 I was given along with organic green tea EGCG caps and a blend of carnitines (LCLT, PLCAR for now) as my only fat loss geared supps.

My other staples are-
Lovaza- Omega 3 ethyl ester
Dymatize- Natural Whey Isolate
Primordial Performance- MAP*
SNS- MCC caps
USP labs- Bulk Modern BCAAs
MSM
Glucosamine
EFA- caps**
Black coffeeStevia

*workout days only ** as needed to meet daily cals.

Starting Stats:

5' 10''
252 lbs
about 26% BF

Workout Plan: I don't want any guess work here so I'm going to follow a plan designed by Rich gaspari. I'll type them out as I go but if you wanna look it up it's not hard to find

I'm mainly going to focus on weightloss and the thermo effects of the RK-500 as well as strength levels (good indicator of muscle loss).

My goal is to reach somewhere around 12%BF in 12-14 weeks. Not sure if it's possible but I'm gonna try like hell!

[NomZ]

Good luck with the cut, I know what it's like coming off an injury and gaining a ton of fat from poor diet and zero training.

[monstermash]

Day 1 in the books.

Leg day


Lying Leg Curls

5 sets of 10-12 reps


Stiff-Legged Barbell Deadlift

4 sets of 10-12 reps


Leg Extensions

5 sets of 10-12 reps

double drop set on last set

Hack Squat

3 sets of 15 reps

triple drop set on last set

Superset:

Barbell Squat

3 sets of 15-20 reps

Dumbbell Lunges

3 sets of 15-20 reps

Cardio:
Jogging-Treadmill

25-30 min interval cardio

[monstermash]

Good luck with the cut, I know what it's like coming off an injury and gaining a ton of fat from poor diet and zero training.

Thanks, hopefully I get some good thermo action from the RK. Do you think I should cut out all stims till my BF is a little lower?

I drink a LARGE cup of coffee in the morning 5 days a week and not sure if it would have a negative impact on my bf/weightloss.

[monstermash]

Barbell Shoulder Press

4 sets of 8-12 reps

TRISET:

Seated Side Lateral Raise

4 sets of 10-12 reps
Arnold Dumbbell Press

4 sets of 10-12 rep
Standing Dumbbell Upright Row

4 sets of 10-12 reps


One-Arm Incline Lateral Raise

3 sets of 12-15 reps


Standing Low-Pulley Deltoid Raise

4 sets of 12-15 reps


Barbell Shrug Behind The Back

4 sets of 12-15 reps

ABS:

Oblique Crunches

4 sets of 30 reps


Flat Bench Lying Leg Raise

4 sets of 25 reps

CARDIO:

Jogging-Treadmill

25-30 min interval cardio


I've been sweating profusely during my workouts but I'm not sure if that's from being outta shape or the RK-500 but I started getting some nice waves of heat during my work day! My eating has been cleaned up but I have yet to start counting cals. I'll start that on Monday fo sho.

[ConcreteConny]

Subbed

[monstermash]

Raspberries FTW!

http://anabolicminds.com/forum/conte...act-shows-809/

[monstermash]

Superset:

• Incline Dumbbell Curl
  
  4 sets of 10 reps
  
• Triceps Pushdown - Rope Attachment
  
  4 sets of 10 reps
  

Superset:

• Barbell Curl
  
  4 sets of 10 reps
  
• Standing Dumbbell Triceps Extension
  
  4 sets of 10 reps
  

Superset:

• Preacher Curl
  
  4 sets of 10 reps
  
• Front Raise And Pullover with Press
  
  4 sets of 10 reps
  

Superset:

• Concentration Curls
  
  4 sets of 10 reps
  
• One-Legged Cable Kickback
  
  4 sets of 10 reps
  

• Jogging-Treadmill
  
  25-30 min interval cardio
• ​+ I added a set of DB hammer curls at the end.

[monstermash]

Quick update: Weighed myself yesterday morning on an empty stomach and I'm down to 246 even.

[raulob72]

I am following bro!!

[monstermash]

I am following bro!!

Good to have you!

Just gotta jot down some notes for myself since I want to start tracking my daily intake and get it dialed in.

Meal1
1/2 cups plain oats
1 scoop whey iso
2caps Omega 3

Meal 2
2- whole eggs
4oz turkey breast
1- slice swiss cheese
1-cap omega 3
2- slices whole wheat bread

preworkout / intra

1scoop Modern BCAA-
1scoop MAP
1g LCLT
1.5g PLCAR

Post WO
1 scoop whey isolate
1 scoop powdered oats
1g LCLT
1.5 PLCAR
1/4 tsp of cinnamon

*not sure if I should use Omega 3s with post workout shake or keep it as fat free as possible??

[monstermash]

• Incline Dumbbell Press
  
  4 sets of 8-10 reps
  
• Incline Dumbbell Flyes
  
  4 sets of 8-10 reps
  
• Decline Dumbbell Flyes
  
  4 sets of 8-10 reps
  

Superset:

• Dumbbell Bench Press
  
  4 sets of 8-10 reps
  
• Butterfly
  
  4 sets of 8-10 reps
  

• Crunches
  
  4 sets of 25-30 reps
  
• Flat Bench Lying Leg Raise
  
  4 sets of 25-30 reps
  
• Jogging-Treadmill
  
  25-30 min interval cardio

[monstermash]

* A small hiccup in my diet yesterday... but nothing major. Just had to sample my mom's sausage and peppers for her Christmas party at work.

meal 1

1scoop powdered oats
1.5 scoops whey iso
1g LCLT
1.5g PLCAR
1/4 tsp cinnamon

[GQNemesis]

I'd like to sample some food too

No more excuses lol

[monstermash]

I'd like to sample some food too

No more excuses lol

I jogged an additional 15 mins after my workout to make up for it! Everything was on-point yesterday.

[monstermash]

• Barbell Deadlift
  
  4 sets of 8-10 reps
  
• Wide-Grip Chin-Up
  
  4 sets of 8-10 reps
  

Superset:

• Close-Grip Front Lat Pulldown
  
  4 sets of 8-10 reps
  
• Wide-Grip Decline Barbell Pullover
  
  4 sets of 8-10 reps
  

Superset:

• Low Pulley Row To Neck
  
  4 sets of 8-10 reps
  
• Lying T-Bar Row
  
  4 sets of 8-10 reps
  

Superset:

• Bent Over Two-Dumbbell Row
  
  4 sets of 8-10 reps
  
• Seated Cable Rows
  
  4 sets of 8-10 reps
  

• Standing Calf Raises
  
  5 sets of 15 reps
  
• Seated Calf Raise
  
  5 sets of 15 reps
  
• Jogging-Treadmill
  
  45 min interval cardio
• I am beat the hell up after yesterdays workout. Going to weigh myself today and see what's good. I already feel like I'm waking up a little leaner everyday.

[monstermash]

* Side note- Thermo effect in the morning is getting more and more noticeable after my 1st meal.

[GQNemesis]

Very nice, is this your 1st time following rich gaspari workout plan ?

[monstermash]

Very nice, is this your 1st time following rich gaspari workout plan ?

Yup, first time with this routine. Have you ever tried it?

[monstermash]

*RK-500 30min pre meal 1 and green tea cap and carnitines taken during meal. 2nd dose RK-500 will be 30min pre meal 3.

Meal1

2 scoops whey isolate
1/2 an Orange
2- Omega 3 caps
1 tbsp of natty PB

442

carbs 29

fat 15

Pro 53

MEal2
8oz lean steak
1/2 Orange
1.5 cups of steamed whole green beans
1- Omega 3 cap

499

carbs 20

fat 25

Pro 49

meal 3

Dymatize Nutrition - Elite Whey Protein Isolate Gourmet Vanilla (All Natural), 1 scoop 125 4 2 24
Lovaza - Fish Oil, 1 Capsules 9 0 1 0
Nature's Promise - Organic Peanut Butter - Smooth, No Salt Added, 1 table spoons 105 3 9 4

239

Carb 7

Fat 12

Pro 28