SNS RK-500:melting some fat the Monstermash way

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    SNS RK-500:melting some fat the Monstermash way




    ~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!

    :blindfold:

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    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.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.
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    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



    :blindfold:
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    Quote Originally Posted by NomZ View Post
    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.
    :blindfold:
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    SHOULDERS/ABS


    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.








    :blindfold:
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    Subbed
    SNS - Serious Nutrition Solutions
    My advice is exclusively my own and may not correspond with the views of SNS
    Questions or concerns? → conny[@]seriousnutritionsolutions.com
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    Friday was arms


    Superset:

    Superset:

    Superset:

    Superset:


    • Jogging-Treadmill

      25-30 min interval cardio
    • + I added a set of DB hammer curls at the end.
    :blindfold:
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    Quick update: Weighed myself yesterday morning on an empty stomach and I'm down to 246 even.
    :blindfold:
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    I am following bro!!
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    Quote Originally Posted by raulob72 View Post
    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??
    :blindfold:
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    Chest and abs


    Superset:


    :blindfold:
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    * 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
    :blindfold:
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    I'd like to sample some food too

    No more excuses lol
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    Quote Originally Posted by GQNemesis View Post
    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.
    :blindfold:
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    back and calves 11/20/11


    Superset:

    Superset:

    Superset:


    • 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.
    :blindfold:
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    * Side note- Thermo effect in the morning is getting more and more noticeable after my 1st meal.
    :blindfold:
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    Very nice, is this your 1st time following rich gaspari workout plan ?
    S.n.S team member
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    Quote Originally Posted by GQNemesis View Post
    Very nice, is this your 1st time following rich gaspari workout plan ?
    Yup, first time with this routine. Have you ever tried it?
    :blindfold:
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    *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
    Last edited by monstermash; 12-21-2011 at 11:16 AM.
    :blindfold:
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    nice review, I just ordered my own version of a fat loss stack, which is going to include rk-500 xtreme, this review makes me excited!
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    Quote Originally Posted by jbryand101b View Post
    nice review, I just ordered my own version of a fat loss stack, which is going to include rk-500 xtreme, this review makes me excited!
    Thanks, my mind is really set on hitting my goals. I'm going to start off with simple thermo's like RK, caff, green tea and eventually move on to things like clen-viscerate.

    What's going to be in your fat loss stack?
    :blindfold:
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    Legs/cardio


    Superset:



    My legs feel like Jell-o today! Yesterday's gym session was intense and I completely drenched my wife beater, t-shirt and hoodie lol.
    :blindfold:
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    Meal1

    Your Food Diary For: Prev Thursday December 22, 2011 Next
    Breakfast Calories Carbs Fat Protein
    Dymatize Nutrition - Elite Whey Protein Isolate Gourmet Vanilla (All Natural), 1 scoop 125 4 2 24
    Lovaza - Fish Oil, 2 Capsules 18 0 2 0
    Rose Acre Farms - Dried Egg Whites, 5 tbsp 113 0 0 25
    Nature's Promise - Organic Peanut Butter - Smooth, No Salt Added, 1 table spoons 105 3 9 4

    361 carbs 7 fat 13 pro 53

    Meal 2

    Eggs - White only, raw, 4 large 69 1 0 14
    Generic - Cold Cuts, Ham, 2 slice 92 2 5 9
    Mushrooms - Portabella, raw, 30 g 8 2 0 1
    Fresh Produce - Green Bell Pepper, 0.3 med (149g) 9 2 0 0
    Onion - White - Medium, 0.225 Cup 11 3 0 0
    Quaker Instant Oatmeal - Plain, 28 g 100 19 2 4
    Lovaza - Fish Oil, 2 Capsules 18 0 2 0

    307 carbs 29 fat 9 pro 28
    :blindfold:
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    well, not sure of what all i'll add in later on, still looking at t2 products,

    but my recent sns order, reduce xt, caffiene, rk-500, yohimbine 2.5.

    might add in some anabolics too, not sure. thinking about giving epistane another shot, but at a higher dosage, like 40+ mg's.
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    Quote Originally Posted by jbryand101b View Post
    well, not sure of what all i'll add in later on, still looking at t2 products,

    but my recent sns order, reduce xt, caffiene, rk-500, yohimbine 2.5.

    might add in some anabolics too, not sure. thinking about giving epistane another shot, but at a higher dosage, like 40+ mg's.
    Sounds good! Although I'm completely finished with running oral only cycles... no bueno for me. Always get issues when I try them (ie-prostate swelling or nip sensitivity)

    Still haven't tried Reduce XT but a lot of people swear by it.
    :blindfold:
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    Triset:


    :blindfold:
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    looks like my order got messed up, i got a bottle of pea-500 extreme ( i could see how the two get mixed up)

    it's okay though, i planned on trying it out any way. i'll get the rk-500 when i get back. good luck with the log though!
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    looking good so far. honestly at 26%, if you can curb your appetite that fat will just melt right off. every time i cut, my only objective is to maintain strength and lose weight. One is just as important as the other imo. sometimes ill get lucky tho and gain strength while losing weight(like right now).
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    Quote Originally Posted by jbryand101b View Post
    looks like my order got messed up, i got a bottle of pea-500 extreme ( i could see how the two get mixed up)

    it's okay though, i planned on trying it out any way. i'll get the rk-500 when i get back. good luck with the log though!
    Thanks!

    Quote Originally Posted by Bry17 View Post
    looking good so far. honestly at 26%, if you can curb your appetite that fat will just melt right off. every time i cut, my only objective is to maintain strength and lose weight. One is just as important as the other imo. sometimes ill get lucky tho and gain strength while losing weight(like right now).
    Oh yeah at my levels I don't need much to keep the pounds falling off and thanks to muscle memory my strength has been improving as I go.


    I'll start my regular posting tomorrow.
    :blindfold:
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    Yesterday's workout was CHEST/ABS

    Superset:




    Today's MEAL 1

    Egg-Land's Best - Hard Boiled Peeled Eggs- Medium Eggs, 2 egg 120 0 7 10
    Birds Eye - Steam Fresh Brown & Wild Rice With Broccoli & Carrots, 1 cup cooked 150 31 1 4
    Dymatize Nutrition - Elite Whey Protein Isolate Gourmet Vanilla (All Natural), 2 scoop 250 8 4 48
    Lovaza - Fish Oil, 2 Capsules 18 0 2 0
    Primaforce - Max Cla, 2 pill 18 0 2 0

    cal 556 carbs 39 fat 16 Pro 62
    :blindfold:
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    Played a game of tackle football yesterday after my workout and I'm really feeling it... should make today's back workout feel extra great.

    RK-500 note:

    I noticed if I eat more than 30 minutes after dosing 1 cap of RK-500 it's a little painful to eat. It felt like my stomach shrunk lol and when I ate it had to stretch. Nothing I couldn't handle but made the first couple of bites pretty hard to take down. I'm going to make sure not to go over 30 min from now on.

    I've been sweating like a mad man in the gym!

    last fri I was down to 242.2 lb but after some less than stellar holiday meals I shot back up to 248 (MON.) ... most of which is prolly water from high sodium and carbs. Going to weigh myself tomorrow morning and see where I'm at again.
    :blindfold:
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    back to work and back to logging...

    meal 1
    Calories Carbs Fat Protein
    Shop Rite - Instant Oatmeal - Regular , 1 packet 100 19 2 4
    Dymatize Nutrition - Elite Whey Protein Isolate Gourmet Vanilla (All Natural), 1 scoop 125 4 2 24
    Lovaza - Fish Oil, 2 Capsules 18 0 2 0
    Primaforce - Max Cla, 2 pill 18 0 2 0

    cal 261 carbs 23 fat 8 pro 28
    :blindfold:
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    Haha yea holidays always add that extra lbs on me too lol
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    Quote Originally Posted by GQNemesis View Post
    Haha yea holidays always add that extra lbs on me too lol
    Yeah, not sure what I was thinking starting my cut before the holidays were over... Back to 246 as of yesterday.
    :blindfold:
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    Really liking the layout of the log
    Clean and right to the point
    SNS - Serious Nutrition Solutions
    My advice is exclusively my own and may not correspond with the views of SNS
    Questions or concerns? → conny[@]seriousnutritionsolutions.com
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    Quote Originally Posted by ConcreteConny View Post
    Really liking the layout of the log
    Clean and right to the point
    Thanks, that's what I'm going for. It's more for my own accountability than anything else. I needed to start tracking cals and taking notes of different things i eat just to make sure my macros are staying within bounds.
    :blindfold:
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    My workouts got a little screwed up because I had to switch between gym partners and they each have different training regimes. So...

    tuesday was chest and yesterday was legs so I guess today will have to be my back day (usually my shoulder day).

    DAY 1: CHEST/ABS
    Superset:


    LEG day wed.
    Superset:
    I did NOT do any cardio yesterday... My legs were so pumped that my knees felt weird as I walked around. I gave them a good stretch after the workout and it seemed to fix things.

    The thermo effect off RK-500 is def in full swing I'm getting waves of body heat after each meal i take with and I'm completely soaking thru my wife beater, t-shirt, AND hoodie I wear to the gym haha. The only downside is my back sweats so much it runs down my back giving me the appearance of "swamp azz"... not cool when I'm trying to open up a set on a girl.
    :blindfold:
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    I got a case of the sniffles... took yesterday off to rest up but I'm going today, sick or not.
    :blindfold:
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    Today's notes*

    Meal 1

    Bumble Bee - Solid White Albacore Tuna In Water - 5 oz 142g Can, 1 container (6 oz drained (58) ea.) 120 0 2 26
    Pepperidge Farm Light Style - Soft Wheat Bread Whole Grain, 2 slice 90 16 0 6
    Boars Head - Yellow American Cheese, 1 slice 55 1 5 3
    Lovaza - Fish Oil, 1 Capsules 9 0 1 0
    Primaforce - Max Cla, 1 pill 9 0 1 0


    cal 283 carb 17 fat 9 Pro 35


    :blindfold:
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