Road To World CUt(P)2010, RipNLean - AnabolicMinds.com

Road To World CUt(P)2010, RipNLean

  1. Better Body Sports
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    Road To World CUt(P)2010, RipNLean


    RipNLean-ROAD TO WORLD CUt(P)2010

    Tuesday, January 5, 2010


    • Cardio:

      No Cardio today, only a slight warm-up for less than 5 minutes to get the blood flowing.

    • Strength Training:

      3 sets 12 reps on Each exercise

      Side DB Lateral Raises
      Shoulder Presses
      Bent over DB lateral raise
      DB Bench Press
      Incline DB Bench Press
      Flat Bench Flyes

      Overall it was a good workout, all of the numbers are stored in my journal for the weights, the focus was to get a start to the workout guide and I believe it felt like a great start, good overall workout thanks mainly due to creadyl which provided the energy kick for today.

    • Diet/ Nutrition:

      Bit better on the veggies today, not counting those in the daily calories but mainly using green beans and broccoli. I will also be eating eggplant, asparagus, cauliflower and spinach/salads as well for my veggie sources.

      Macros: 1647 Calories (5 Eggs/Bacon/Filet Mignon x2/Pepperoni/cheese)
      Fat: 83g
      Protein: 180g
      Carbs: 20g


    First training day of the new workout, it felt weird working Shoulders before chest but this sure put a new spin on things as I was able to use purely my chest when doing chest presses without any involvement of the shoulder muscle as it was already worked til failure


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    RipNLean-ROAD TO WORLD CUt(P)2010

    Wednesday, January 06, 2010


    • Cardio:

      45 Minute LISS (Not fasted due to lost sleep last night, about 4 hours of discomfort) Gazelle

    • Core:

      4 sets 12 reps of Waist Twists

      Like I said above, Sleep problems caused me to wake up late, then the alarm did not sound off when I hit snooze and only woke up in time to get to work.

    • Diet/ Nutrition:

      Following it to the T, green beans for dinner again, have to go grocery shopping tomorrow!

      Macros: 1630 Calories (6 Eggs/Bacon/Filet Mignon/Walnuts/cheese)
      Fat: 99.5g
      Protein: 152g
      Carbs: 10g


    Going to be doing Arms tomorrow and then On Friday starting a new opportunity in the career department: Starting a possible job change this Friday at a Tea manufacturer as an ?Independent Production and Warehouse Consultant?, I started interviewing since going on a Furlough (4 day per week) schedule, This seems like a perfect opportunity if I switch to full time since the company wants to give me a trial of working there on Friday?s for the next 6 weeks (now I take an unpaid day at my current place and my pay will be Helpful

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    RipNLean-ROAD TO WORLD CUt(P)2010

    Wednesday, January 06, 2010


    • Cardio:
      5 minute warmup to get the blood flowing for my arms workout
    • Strength Training: Arms ---

    ---- DB Curls:
    30 x 15
    35 x 12
    40 x 9
    ----1 Arm Preacher Curls
    17.5 x 15
    20 x 15
    22.5 x 13
    ----Hammer Curls
    25 x 14
    30 x 12
    30 x 12 (Energy still there, Bi?s just worn out)
    ----Triceps Kickback
    20 x 15
    22.5 x 15
    25 x 12
    ----Triceps Pushdown
    40 x 15
    50 x 15
    60 x 9

    Dosage: 5:00PM Preworkout (Cardio/Core)
    1 scoops in 25oz of H2o+ Psyllium Husks


    Sleep was much better last night, Think it might be my breathing intra workout or my water intake post workout combined when I take Creadyl.


    Diet/ Nutrition:

    Was so busy at work today I forgot to eat my afternoon snack!
    Macros: 1560 Calories (5 Eggs/Bacon/Salmon/Ham/cheese)
    Fat: 86g
    Protein: 146g
    Carbs: 35g

    Fasted Cardio in the Morning and Back Tomorrow night
    It?s gonna be a long day tomorrow, Waking up before 7AM to do some fasted cardio, going to my new job which starts at 9am, this is different from the hours I?m working now which are 7-4. (Glad the company is giving this trial as I will see if I have enough energy left over at 6:30 PM to train, even though that s when the wife gets home and starts complaining to spend time with her. Should see if I have anything left over for the back workout.


    •   
       

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    RipNLean-ROAD TO WORLD CUt(P)2010

    Friday, January 08, 2010


    • Cardio:

      45 Minute LISS Fasted Cardio

    • Strength Training: Back/Traps ---


    ---- Chin-ups(Assisted):
    2 x 12
    2 x 10
    ----1 Arm DB Row
    35 x 15
    40 x 15
    45 x 13
    50 x 12
    ----Bent Over Row
    65 x 15
    85 x 15
    95 x 11
    100 x 9
    ----Barbell Shrugs
    135 x 15
    155 x 15
    165 x 11
    165 x 9

    Dosage(s): 7:00AM/7:00PM Preworkout (Cardio/Back)
    1 scoops in 22oz of H2o+ Psyllium Husks Prior to cardio
    1 scoop in 22oz of H2O Prior to Back training

    Didn?t sleep as good as last night but can?t complain, I was rested and didn?t lose any sleep.

    • Diet/ Nutrition:

      The New job was interesting, was observing for most of the day but the people talk so much I never had time to grab some grub!
      No Macros available today.


    First off day today, probably going to be doing some manual labor to help my parents though.

    It was a long day like I said, Shared the observations I made with my new boss at the end of the day and had some very positive feedback with the manufacturing group which is a very good sign. Talking to the President I feel there?s an opportunity to start higher than we originally discussed. Oh yeah, I did have some left over to do my back workout.


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    RipNLean-ROAD TO WORLD CUt(P)2010

    Sunday, January 10, 2010


    • Cardio:

      Just a 5 minute warmup

    • Strength Training: Legs---


    ---- DB Lunges:
    25 x 15
    30 x 15
    35 x 15
    ----ATG Squats
    135 x 15
    155 x 15
    175 x 12
    195 x 9
    ----Leg Press
    Don't know exact weight of the sled (Think its between 190-250 when I looked at Similar models)
    Plate only listing
    290 x 15
    340 x 14
    390 x 12
    ----Hamstring Standing Curl
    Left Leg (ACL) Right Leg
    35 x 15 45 x 15
    40 x 15 50 x 15
    42.5 x 15 55 x 15
    45 x 13 60 x 12

    All is good today, just chilling and spending time with the wife, except for the workout and log time.

    • Diet/ Nutrition:

      Scivation Omelete with Casein protein for dinner tonight FTW!

      Back to the grind tomorrow, the original one I mean


    Fasted Cardio and Core in the PM tomorrow.

    Closing out the week really quick, I am 7/7 as far as days and work completed when being on track in my new diet.


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    RipNLean-ROAD TO WORLD CUt(P)2010

    Monday, January 11, 2010


    Training on Target: 8/8/84
    Diet/Nutrition: 9/10
    Progress Numbers: Friday


    • Cardio:

      45 LISS Fasted Gazelle Edge workout

    • Core Training: aka ABS---


    ---- Hanging Leg raise:
    5 x 13
    ----Crunch
    5 x 15
    ----Waist Twist
    5 x 15

    The Fat Shift is definitely taking over now, I can tell with the motivation to get up so early in the morning. Lagging at work but that?s due to the boring activities while there.

    • Diet/ Nutrition: 9/10

      Scivation Omelete again, this time for breakfast and with coconut oil (Not as good!)
      Bologna with string cheese for lunch
      Eggs for Snacks
      Sausage for Dinner

      Glad Monday is out of the way, now I can concentrate on the lifting


    CHEST and Shoulders tomorrow.

    Have to remind myself to stop looking at craigslist before I get myself into more trouble. With the Baby on the way, I am going to be in a crunch come this spring. Hope the new Opportunity will bring in some good cash.


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    RipNLean-ROAD TO WORLD CUt(P)2010

    Tuesday, January 12, 2010


    • Cardio:

      Warmup and stretch prior to workout, 5 minutes

    • Strength Training: Shoulders/Chest ---


    ---- Side Lateral Riase:
    20 x 15
    22.5 x 14
    25 x 12
    ----DB Shoulder Press
    40 x 15
    45 x 14
    45 x 10
    ----Bent Lateral Raise
    12.5 x 15
    15 x 15
    17.5 x 14
    ----DB Bench Press
    60 x 15
    65 x 10
    69 x 9
    ----Incline DB Press
    50 x 12
    52.5 x 10
    55 x 9
    ----Chest Flyes
    35 x 15
    40 x 15
    45 x 12


    • Diet/ Nutrition:

      Top Round London Broil for Dinner, Steak for lunch!

      Got treated to a company lunch today (Customer Service Rep from Colorado Came in) FREE FOOD! Tried to stay on the diet so I went for a salad with Grilled Steak Tips, Delicious



    Fasted Cardio again tomorrow, Progress after this break is coming along quick.

    Well, off to eat my roasted London top round. Get that red meat in for that anabolic diet.


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    So it sounds like your cutting but I think you could bump protien up and fats up a little more. Just dont want to sacrifice any muscle.
  9. Better Body Sports
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    Quote Originally Posted by SmallTownIron View Post
    So it sounds like your cutting but I think you could bump protien up and fats up a little more. Just dont want to sacrifice any muscle.
    thanks for stoppin by,
    Yeah I'm Cutting.

    My protein is at >1g/lb of lean mass
    My fat is up high too.
    I take in a bunch of BCAA to conserve that muscle while on the cut.
  10. Better Body Sports
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    RipNLean-ROAD TO WORLD CUt(P)2010

    Wednesday, January 13, 2010


    • Cardio:

      45 LISS Fasted Cardio


      Diet/ Nutrition:

      Stayed within macros, sausage, eggs, BLOOD SAUSAGE!

      RIP Haiti, the news is really getting out of control these first few days after each disaster, it seems like they feel the more people dead the better it is for the media!, DEAD WRONG.


    Re-arranged my home gym today, looks much more functional/efficient now.

    ARMS tomorrow.


  11. Better Body Sports
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    RipNLean-ROAD TO WORLD CUt(P)2010

    Thursday, January 14, 2010


    • Cardio:

      Warmup and stretch prior to workout, 5 minutes

    • Strength Training: ARMS ---


    Posting quick and don?t have the numbers with me just to post for the day.
    It was a good day thru and through, lifts went up, especially on the hammer curls I felt awesome.


    • Diet/ Nutrition:

      Stayed with the macro track again, hamburger for dinner today with broccoli and ranch.
      BBS Whey! And Waxy Maize starch post workout with some BBS Glutamine

      Wife put me to more work after the workout, painting the stairs, gotta get it done before the baby comes!


    Back to the new job tomorrow for the Friday routine.

    Back and Fasted Cardio tomorrow.


  12. Better Body Sports
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    RipNLean-ROAD TO WORLD CUt(P)2010

    Friday, January 15, 2010


    Fasted Cardio and Back workout ontop of work today!

    I am done

    Will update with complete details in the sunday log when I have more time

    Just polished off a plate of a huge london broil steak with some salsa EVOO and onions.

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    RipNLean-ROAD TO WORLD CUt(P)2010

    Sunday, January 17, 2010


    • Cardio:

      Warmup and stretch prior to workout, 5 minutes

    • Strength Training: The Trunks ---


    Legs to puke for!

    DB Lunges 3 sets for 15 Reps
    Squats 4 sets for 15/15/12/9
    Leg Press 3 sets for 15/15/12
    Hammy Curl 3 sets for 15/15/13
    Standing Calf raise 3 sets for 15
    Seated Calf Raise 3 sets for 15


    • Diet/ Nutrition:

      Ahh, the carbs, kind of sick of them now and ready to go back to the fats for a change.
      With the fats its much less guess work, for the carbs I constantly check all ingredients to make sure fats are not too high.

      Man do I love Sunday?s, time to chill with the wife and watch some soccer.


    Fasted Cardio in the AM and Core work PM

    Went shopping yesterday to re-fill my fat storage


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    RipNLean-ROAD TO WORLD CUt(P)2010

    Monday, January 18, 2010


    • Cardio:
      45 Minute Fasted LISS Cardio @ 5:40 AM
    • Strength Training: Core ---

    Did 5 sets for 15 reps of the following in Circuit style today with a minute rest between sets.
    Hanging Leg raise (Half Pike)
    Waist Twists
    Swiss Ball Crunch


    • Diet/ Nutrition:
      Back to eating the Fats and just realized today that I am going through another 12 day assessment phase upon reading the main guidelines of the Diet itself.

      Work was horrible today, with me taking a day off on Friday to work for the other company, they are just loading everything on to me.

    Chest and Shoulder Day tomorrow

    Put in some extra lighting in my gym dungeon to illuminate it a bit better so I can get some videos up in the future with better visibility. How about them Jets!


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    RipNLean-ROAD TO WORLD CUt(P)2010

    Tuesday, January 19, 2010


    Cardio:

    No cardio, just a small warm-up

    Strength Training: Shoulders/Chest ---

    Side Lateral DB Raise
    20 x 15///22.5 x 15///25 x 14///25 x 11
    Military Press
    40 x 15///45 x 14///45 x 12///47.5 x 10
    Bent-over rear lateral
    12.5 x 15///15 x 15///17.5 x 14///17.5 x 12
    Flat DB Bench Press
    60 x 15///65 x 13///69 x 6
    Incline DB Bench Press
    50 x 15///52.5 x 13///57.5 x 8///57.5 x 7
    Flat DB Flyes
    35 x 15///40 x 14///45 x 8///+ Hold at end Negative

    • Diet/ Nutrition:
      I should have skipped the waxy maize post workout, it put me over the carbohydrate limit for the day.

      Calories: 2100
      Fat: 145 g
      Protein: 157
      Carbs: 45!


      Another busy day at work, seems I cannot get a break this week for the life of me. For the bad news I did get to watch Manchester lose to City 2-1 in the Carling Cup today, on the positive, I love the pressure they were putting on them in the last quarter hour of the game, should be a mouth watering re-match derby at Old Trafford.

    Fasted Cardio tomorrow Morning.

    Hope that the shift is all set now, faster than last week on the diet to the fats, feeling a bit more energy now than I did on Monday all day.


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    RipNLean-ROAD TO WORLD CUt(P)2010

    Thursday, January 21, 2010


    Cardio:

    45 Minute Fasted Cardio Wednesday

    No Cardio Thursday, just a warm-up/stretch

    Strength Training: Arms ---

    1 Arm DB Curls
    40 x 12///42.5 x 9///45 x 7
    1 Arm Preacher Curls
    25 x 11///27.5 x 9///30 x 6
    Hammer Curls (to opposite Pec)
    30 x 11///32.5 x 10///35 x 8
    DB Triceps Extension
    25 x 11///27.5 x 10///30 x 8
    Triceps Push-Down
    55 x 13///60 x 11///65 x 9///70 x 7
    Bench Dips
    1 x 12 Slow Reps

    • Diet/ Nutrition:

      Made Keto Pizza yesterday with Cauliflower, Out of this world amazing!
      Portabella burger for dinner today (I really owe it to the wonderful people here on the forum boards who post up these amazing recipes to keep me motivated and switch things

      Calories: 2064
      Fat: 150g
      Protein: 153g
      Carbs: 27g


      Virus hit the computer on Tuesday night, tried to clean it up but had to take it to the IT guy at work to really clean the file, man those things are nasty.

    Fasted Cardio tomorrow Morning and Back and Traps @ Night

    Going to the tea place tomorrow, things picked up in the phone offer department which is another plus, hoping to be busy next week with some more interviews.


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    RipNLean-ROAD TO WORLD CUt(P)2010

    Friday, January 22, 2010


    Cardio:

    45 Minute Fasted Cardio

    Strength Training: Back ---

    Chin-ups
    2-unassisted,6-assisted///8x-20///8x-20///6x-25
    1 Arm Rows
    50 x 12///55 x 11///60 x 10///65 x 8
    Bent Over BB Row
    95 x 12///105 x 11///115 x 10///125 x 8
    Barbell Shrugs
    170 x 10///175 x 10///180 x 8///185 x 7
    Triceps Push-Down
    55 x 13///60 x 11///65 x 9///70 x 7
    Bench Dips

    • Diet/ Nutrition:
      Nothing special today for food.
      Unable to keep track of the calories today, Guestimating similar to yesterday with the same macros

      Calories: n/a
      Fat: n/a
      Protein: n/a
      Carbs: n/a


      Tea place was good, ordered some tea, will see how the coconut tastes as well as the Yerba Mate tiramisu!.

    Off day tomorrow from training, will be going to the parents rental to help fix it up.

    Gonna be a busy day this Saturday, got 5 showings setup to show for the rental already.


  18. Better Body Sports
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    RipNLean-ROAD TO WORLD CUt(P)2010

    Monday, January 25, 2010


    Cardio:

    45 Minute Fasted Cardio

    Strength Training: Legs/Sunday ---

    DB Lunges
    35 x 15///40 x 14///45 x 12///50 x 10
    ATG Squats
    195 x 11///205 x 9///215 x 8///225 x 7
    Leg Press
    400 x 12///420 x 12///450 x 10
    Ham Curl
    Left Leg: 42.5 x 12/// 45 x 12///50 x 10///52.5 x 10
    Right Leg: 55 x 12///60 x 12///65 x 10///70 x 9
    Standing Clave Raise
    145 x 15///165 x 15///185 x 15///205 x 14

    • Diet/ Nutrition:
      Had another take on that Keto Pizza with the Cauliflower Crust, out of this world amazing, also made some scivation omelets with some almond butter and heavy cream.
      Have not been keeping macros as of late, have to start doing that again, but so far I feel great without having the need to do so.


    Calories: n/a
    Fat: n/a
    Protein: n/a
    Carbs: n/a


    System crashed at work today and felt bored and sleepy the whole day.


    Chest and Shoulders tomorrow, this officially started the 4 th week of the training guide, meaning a switch for the next 4 weeks.

    Started cleaning out the blue room for the baby, will also have to paint within the next month, baby shower in a month and a half.


  19. Better Body Sports
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    RipNLean-ROAD TO WORLD CUt(P)2010

    Tuesday, January 26, 2010


    Cardio:

    Non today

    Strength Training: Chest/Shoulders ---

    DB Lateral Raise
    22.5 x 15///25 x 15///27.5 x 13
    DB Military raise
    45 x 15///45.7 x 14///50 x 11
    Rear Lateral Raise
    15 x 15///17.5 x 15///20 x 12
    DB Bench Press
    60 x 15///65 x 10///67.5 x 7
    Incline DB Bench Press
    50 x 15///52.5 x 13///55 x 11
    DB Flyes
    35 x 15///40 x 14///45 x 10

    • Diet/ Nutrition:
      Eggs with PB for breakfast, eggs and string cheese for morning snack
      Weiners for Lunch, Walnuts and pepperoni for afternoon snack
      2 scoops Better body sports vanilla whey with Glutamine and 1 TBSP PB
      1 8oz. Beef Chuck London baked w/ seasoning and broccoli.


    Calories: n/a
    Fat: n/a
    Protein: n/a
    Carbs: n/a


    Last day of the Creadyl log today, will be off of stims now for at least 3 weeks, anticipating on starting my cellucor weight loss kit log on February15/22nd.

    Fasted Cardio tomorrow

    Meeting after meeting after meeting at work, oh well, they pay me for my time and if I cannot get stuff done because of the meetings its all the managers fault for scheduling the meetings instead of doing work!, that is all the managers are good for (TALKING).


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    RipNLean-ROAD TO WORLD CUt(P)2010

    Friday, January 29, 2010


    Cardio:

    45 Minute Fasted Cardio

    Strength Training: Thursday ---

    DB Curls (alternating)
    35 x 15///37.5 x 15///40 x 13
    1 Arm Preacher Curl
    22.5 x 15///25 x 15///30 x 13
    Hammer Curls
    35 x 15///40 x 15///42.5 x 13
    Triceps Kickback
    25 x 15///27.5 x 14///30 x 13
    Triceps Pushdown
    50 x 15///55 x 14///60 x 12///65 x 10

    Strength Training: Friday ---

    Chin-ups
    15///14///12///12
    1 Arm Row
    45 x 15///52.5 x 15///55 x 14///60 x 12
    Bent Over Row
    95 x 15///105 x 14///110 x 12///115 x 12
    BB Shrugs
    115 x 15///135 x 15///145 x 15///155 x 13

    • Diet/ Nutrition:
      Clean, nothing out of the ordinary
      Burgers, cheese, eggs!


    Calories: n/a
    Fat: n/a
    Protein: n/a
    Carbs: n/a


    Boring day, nothing excited to do, ready to just call it a day.

    Legs on Sunday

    Peace


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    RipNLean-ROAD TO WORLD CUt(P)2010

    Tuesday, February 2, 2010


    Cardio:

    20 Minute HIIT session Monday Morning, the HIIT has begun!

    Strength Training: Shoulders/Chest ~@~

    Side Lateral
    25 x 12 ~ 30 x 7 ~ 35 x 6 ~ 35 x 5
    Front BB Shoulder Press
    65 x 15 ~ 95 x 10 ~ 105 x 6 ~ 110 x 4
    Bent Over Rear Lateral
    17.5 x 12 ~ 20 x 8 ~ 22.5 x 6 ~ 25 x 6
    BB Bench Press
    135 x 15 ~ 165 x 10 ~ 175 x 5 ~ 180 x 4
    Incline DB Bench Press
    52.5 x 12 ~ 55 x 10 ~ 60 x 7 ~ 64 x 5
    Flat DB Flyes
    45 x 10 ~ 50 x 8 ~ 52.5 x 6
    Dips w/ Feet Forward
    25 x 10 ~ 45 x 10

    • Diet/ Nutrition:
      Clean, nothing out of the ordinary
      Burgers, cheese, eggs!


    Calories: 2060
    Fat: 120g
    Protein: 213g
    Carbs: 23g


    Great workout for the chest, using some rock this time around to get me pumped up as opposed to supps, its working great thus far.

    LISS Fasted tomorrow

    Hope I can be more useful and effective at work tomorrow.


  22. Better Body Sports
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    RipNLean-ROAD TO WORLD CUt(P)2010

    Thursday, February 4, 2010


    Cardio:

    Snow Shoveling on Wed AM! Took about 35 minutes but at the same time took my fasted cardio away

    Strength Training: ARMS ~@~

    Straight Bar Barbell Curls
    65 x 12 ~ 85 x 8 ~ 95 x 6 ~ 100 x 4
    Incline DB Curls
    25 x 12 ~ 30 x 8 ~ 35 x 5 ~ 37.5 x 4
    Reverse Grip Curls w/ Straight Bar
    45 x 15 ~ 65 x 8 ~ 70 x 5 ~ 75 x 6
    overhead triceps extensions
    50 x 15 ~ 70 x 8 ~ 75 x 6 ~ 80 x 4
    Triceps Pushdown
    60 x 12 ~ 70 x 8 ~ 75 x 6 ~ 80 x 4
    Extra: Cable Kickbacks
    10 x 8 ~ 15 x 8 ~ thanks to the Muscle Hack!, these really put that concentration to work

    • Workout Notes

      The Straight Bar curls were a bit harder due to the grip.
      The incline DB Curls really let me concentrate on the contraction and really made my biceps look HUUUGE
      On the Reverse Curls, the Pump was great throughout the arms and all the way through to the Forearms using that grip strength, getting a 2 for 1 deal!
      The Routine called for Standing Overhead Triceps extensions but the height limit in my basement caused me to sit for this one.
      At the end, added the cable kickbacks as mentioned per Mark McManus and they were good, really felt the whole movement as opposed to the hold at the top as I normally do.

      *Diet/ Nutrition:

      Concentrating on eating cleaner now, seeing results from the diet coming but I am always impatient and want more


    Calories: 2300
    Fat: 182g
    Protein: 140g
    Carbs: 16g


    HIIT Fasted in the morning tomorrow and Back/Traps in the PM

  23. Better Body Sports
    ripnlean's Avatar
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    RipNLean-ROAD TO WORLD CUt(P)2010

    Friday, February 5, 2010


    Cardio:

    20 Minute HIIT

    Strength Training: BACK ~@~


    • Workout Notes
      Gradually improving on the Chinups, Looks like the goal of 12 Chinups by the end of the 12 weeks could very well be met
      1 Arm Rows are really coming along as well, I surprised myself today.
      Started slow off on the Deadlifts, concentrating on form, Don?t want to go too fast coming back to these but feeling strong
      The Pullovers put a new spin on the burn I got, along with the shrugs those finished off the workout

      *Diet/ Nutrition:
      Drank about 10 cups of tea at the Tea Work place today, The Nepalese Oolong really gave me energy and so did the Raspberry Lemon Mate! Never knew I can get so much energy for a workout from just tea, this felt better than any pre-workout product I have used to date, no side effects too!


    Calories: N/A
    Fat:
    Protein:
    Carbs:


    Day off tomorrow, LMAO about the forecast yesterday for CT, watched again today and now it will be a dusting!, feel bad for the areas getting 1-3 FEET!!!

  24. Better Body Sports
    ripnlean's Avatar
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    Hurt my back after I worked out my back last night.
    I went to do traps and when hoisting the weight down, grip fell, trying to catch it it hurt my left lat!
    Couldn't sleep all night.

    Workout was awesome up until that time.

    Started taking the Cellucor weightloss stack as of this Morning.
    Took
    D4 Thermal Shock 2 x 1 cap
    T7 1 x 2 caps & 1 x 1 cap
    WS1 2 x2 caps
    All dosings performed after:
    Breakfast (6:30AM)
    Lunch (12:30 PM)

    will see what this stack does for me over the course of the month.
    going to take my measurements of Weight and BF and waistline tonight.

    Rip

  25. Better Body Sports
    ripnlean's Avatar
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    Day 4 of the loading phase now.

    Have been doing a steady 25g per day.
    On tuesday I'll start 10g/day on workout days (5g intra, 5g post workout)

    Schedule for this coming week kicking off a Contest
    To Keep my goal on track, I've decided to use a point system to see where I am in my struggles to gaining the body I envision for myself:

    Training

    • Monday: AM - [1]Fasted Cardio 45 minutes Spinning / PM - [2]Forearms, [3]Core (Center Focus)
    • Tuesday: AM Only - [4]Shoulders & [5]Chest
    • Wednesday: AM - [6]Fasted Cardio 45 minutes Spinning / PM - [7]Forearms, [8]Core (Oblique Focus)
    • Thursday: AM Only - [9&10]Arms (Biceps & Triceps)
    • Friday: AM - [11]Fasted Cardio 45 Minutes / PM - [12]Back & [13]Traps
    • Saturday: PM - [14]Abs (Lower Focus)
    • Sunday: AM - [15]Legs


    Nutrition

    • Monday: 3-8
      Meal #1:[1]
      o 1 cup fat free cottage cheese w/ 1 small apple
      Meal #2:[2]
      o 1 6oz can no salt added tuna w/ 1 cup celery
      Meal #3:[3]
      o 1 grilled chicken breast w/ low carb BBQ sauce
      o 1 cup green beans w/ 2 sprays of I Can't Believe It's Butter Spray
      Meal #4:[4]
      o Protein bar
      Meal #5:[5]
      o 8 oz extra lean turkey burger w/ low carb ketchup
      o 1 sliced tomato w/ 1/4 cup copped onions mixed w/ a little fat free sour cream.
    • Tuesday:3-9
      Meal #1:[6]
      o Whey protein powder w/ 1/2 cup low fat, low sugar yogurt
      Meal #2:[7]
      o Grilled turkey breast w/ mustard
      o 1 cup sweet potatoes mashed w/ a little fat free milk
      Meal #3:[8]
      o 1 grilled chicken breast over ice berg lettuce and mushrooms w/ fat free Italian
      Meal #4:[9]
      o 5 slices fat free cheese rolled up with low sodium ham lunch meat
      Meal #5:[10]
      o Casein protein powder
    • Wednesday:3-10
      Meal #1:[11]
      o 1/2 cup (dry) oatmeal w/ Splenda and cinnamon
      o 6 pouched egg whites also sprinkled w/ Splenda and cinnamon
      Meal #2:[12]
      o Protein bar
      Meal #3:[13]
      o 4 oz grilled salmon sprinkled w/ lemon juice
      o 2 cups brussel sprouts
      Meal #4:[14]
      o 1 small bag low fat beef jerky
      Meal #5:[15]
      o 1 grilled turkey breast
      o 2 cups steamed butternut squash w/ peal
    • Thursday:3-11
      Meal #1:[16]
      o Whey protein powder
      o 1/2 cup (dry) oatmeal w/ 2 tablespoons sugar-free maple syrup
      Meal #2:[17]
      o 1 6 oz can no salt added tuna
      o 1 cup celery
      Meal #3:[18]
      o 8 oz extra lean ground turkey w/ low carb BBQ sauce
      o 1/2 cup black beans
      Meal #4:[19]
      o 1 grilled chicken breast
      o 1 cup broccoli
      Meal #5:[20]
      o 8 oz grilled orange roughy
      o 1 cups steamed broccoli w/ 2 sprays of I Can't Believe It's Butter Spray
    • Friday:3-12
      Meal #1:[21]
      o 1 cup fat free cottage cheese w/1 grapefruit
      Meal #2:[22]
      o 5 slices fat free cheese rolled up with low sodium ham lunch meat
      Meal #3:[23]
      o 6 oz grilled Mahi Mahi w/ lemon juice w/ 1 cup steamed asparagus
      Meal #4:[24]
      o 1 grilled chicken breast
      o 1 cup sweet potatoes mashed w/ a little fat free milk
      Meal #5:[25]
      o Casein protein powder
    • Saturday:3-13
      Meal #1:[26]
      o 6 scrambled egg whites w/ mushrooms, onions, and green peppers
      Meal #2:[27]
      o 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled
      Meal #3:[28]
      o 96% lean ground beef
      o 1 cup shredded cabbage mixed w/ 1 tablespoons mayonnaise
      Meal #4:[29]
      o 2 cups fat free, sugar-free pudding make w/ fat free milk
      Meal #5:[30]
      o 1 cup scallops steamed w/ 2 cups bok choy and low sodium soy sauce
    • Sunday:3-14
      Meal #1:[31]
      o 4 strips extra lean turkey bacon cooked w/1/2 cup cooked sweet potatoes
      Meal #2:[32]
      o 1 cup shrimp over a bowl of ice berg lettuce w/ 1/2 cup salsa
      Meal #3:[33]
      o 4 oz grilled salmon
      o 1 cup steamed yellow squash & 1 cup steamed zucchini
      Meal #4:[34]
      o 2 cups fat free, sugar-free pudding make w/ fat free milk
      Meal #5:[35]
      o 6 oz grilled Mahi Mahi w/ 1 cup brussel sprouts


    Supplementation:

    Weightloss:
    • Cellucor Stack
      D4; 1 Capsule Daily in the AM[1]
      T7; 2 Capsules in the AM and 1 @ 2PM[2]
      WS1; 2 Capsules in the AM and 2 @ 2PM[3]
    • Scivation Xtend;
      1 Serving daily throughout the day[4]
      1 Serving during Fasted Cardio w/ 5g Crea[5]
      1 Serving during Strength Training w/ 5g Crea[6]


    Muscle Building:
    • Better Body Sports Stack:[7]
      1 Scoop Vanilla Whey - 5g Glutamine - 5gCrea - .1g Supercissus (Post-workout)
    • Multivitamin: AST 1 Daily - AM[8]


    Recovery:

    • Supplementation on track for the week[9]
    • 7 hours + sleep Daily [10]


    Notes:

    This totaling 60 points/ week
    Running for a total of 16 weeks, That's a possibility of 960 pts from the above.

    My objective is to hit 1000 pts for the period of 16 weeks.
    This is to make sure I push myself as hard as I can and set monthly goals worth 10 pts every month, that's 40 pts added to the 960 point benchmark up above.

    I will be taking pictures for this thread and picture entry thread tonight along with waist measurements and BF% measurements.

    Tentative goal is to lose 1"/ every 4 weeks off the waist line.[5 points]
    Tentative goal is to lose 2% Body Fat every 4 weeks[5 points]
    Tentative meaning, once I measure tonight I will re-evaluate before posting final numbers but I want my goal to be 10% BF by the end of the 16 weeks and 30-32" waist line.

    Also, I know progress in these cuts usually plateau's after awhile, therefore the points for this will be evaluated at the end more closely, (ex. If I lose 2" first month and less than 1" last month, the overall goal of 30-32 will be used in assigning the points more closely)

    Looking forward for all of you following along.
    Pictures posted tonight
    Shopping list being generated now and executed later today.

    .....If you fail to plan you Plan to FAIL!!!!
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