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

RickRock13 said:
Cardio this morning. 30 minutes treadmill at 350 Cal's burned and 20 minutes elliptical that burned another 200 or so. HR in 155-160 range. Also did some ab work. Sweated like a cucumber in a women's prison...lol
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:toofunny:

I about fell out of my chair......lol
 
Ready to kill some sh1t this morning as its weight day and the last of the 3 warrior workouts, then its back to workout 1 on Monday

Time to hurt some iron!! :firedevil:
 
Kill it!!!!! :hammer:
 
nice! i found out that the stationary bike isnt too bad for cardio! i used to hate cardio with a passion, but the gym i go to has a movie theater in it, but instead of chairs they have ellipticals, treadmills, stairs, and bikes. you get to 20 min in no time!

keep on shedding lbs big guy and killin the weight!
 
laserbluess said:
nice! i found out that the stationary bike isnt too bad for cardio! i used to hate cardio with a passion, but the gym i go to has a movie theater in it, but instead of chairs they have ellipticals, treadmills, stairs, and bikes. you get to 20 min in no time!

keep on shedding lbs big guy and killin the weight!
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That sounds like a pretty good gym and nice idea too. They have around 15 treadmills at my gym, 4 ellipticals, and some bikes and stairmasters but only around 6 TVs, so I usually am forced to watch cooking shows, fox news, or oxygen network or women's entertainment channel. Once in a great while I get lucky and some Guy has on sportscenter without the women overpowering him...lol but its usually on the TV that's far away. Thank God for mp3 players!!

I am starting to look pretty good IMO but still a ways to go. I'm guessing at around 180 I will be sitting pretty good, and if I can get to 175 I would be ripped up pretty good, but its all a guess...188 this morning BTW...;)
 
Yesterdays workout went great. I'm getting the hang of the warrior workout and I'm able to get the workout in around 50 minutes now and without feeling like I'm going to be sick...

I got my calipers and body fat tester in yesterday and with the calipers I came up with between 14.5-14.8% and with the handheld it says around 14.3%, which is where I was guessing I was at around 14-15%. So it looks like if I can get somewhere in the 175 range things should be looking great...

Now off to the gym for cardio..:run:
 
RickRock13 said:
Warrior workout #2 was this morning and it was BRUTAL. About halfway through the workout I was sweating like a madman, and had to take a trip into the locker room because I had that feeling like I could toss my cookies, but it passed after a couple minutes and I got through the rest of it up to the point of Stiff leg DL. Me and these do not get along well, and I havent done them in a while.

I have reoccuring back problems that stem from a birth defect in my pelvic bone that puts an unnatural misalignment in my spine over time and any bent over exercises can really tax it like DLs and Good mornings. Even BB rows get difficult for me sometimes. I have to use a heel lift in my right shoe at all times to try and counteract the tendency of misalignment but it only buys me a little more time before I go to the chiropractor and get re-adjusted.

Needless to say, I attempted but had to bail on DLs. I can only do them it seems if I reduce the weight down to a point where it is almost pointless, so I may have to find an alternative exercise to fill that. Sumo style Deadlifts I can probably do, and will try out next workout...

Weight is continuing to drop...189 this morning and I havent seen that weight since Nov. :)
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You can try sumos as you said but maybe a Romanian DL only going to the knee cap would be safer for you. It will still give you stimulation, however if not go with lying leg curls or maybe even a high and wide stance leg press.
morry said:
:toofunny:

I about fell out of my chair......lol
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Me too.

RickRock13 said:
That sounds like a pretty good gym and nice idea too. They have around 15 treadmills at my gym, 4 ellipticals, and some bikes and stairmasters but only around 6 TVs, so I usually am forced to watch cooking shows, fox news, or oxygen network or women's entertainment channel. Once in a great while I get lucky and some Guy has on sportscenter without the women overpowering him...lol but its usually on the TV that's far away. Thank God for mp3 players!!

I am starting to look pretty good IMO but still a ways to go. I'm guessing at around 180 I will be sitting pretty good, and if I can get to 175 I would be ripped up pretty good, but its all a guess...188 this morning BTW...;)
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I have come to prefer reading, I get to exercise my mind and my body at the same time. Just lower the speed a little and increase the elevation and you don't bounce so much that reading is hard to do. That is why you see me alsways waling at 3.0 MPH, I can walk faster but I let the hill increase my caloric burn instead of speed. I don't have much time to read any other time but 45 minutes 3 times a week is nice. :)

RickRock13 said:
Yesterdays workout went great. I'm getting the hang of the warrior workout and I'm able to get the workout in around 50 minutes now and without feeling like I'm going to be sick...

I got my calipers and body fat tester in yesterday and with the calipers I came up with between 14.5-14.8% and with the handheld it says around 14.3%, which is where I was guessing I was at around 14-15%. So it looks like if I can get somewhere in the 175 range things should be looking great...

Now off to the gym for cardio..:run:
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I told you that you would get the conditioning improvement quickly. :bigok:

Nice work on the sub 15%, keep on killing it man!
 
Thanks Kleen! I am going to give the DLs one more shot next week with a lower weight, but if I have to I will go to one of the other recommendations you had.

I guess being under 15% is not terrible, and I just need to work my ass off to try and lose 5-6% over the next couple months!! ;)
 
RickRock13 said:
Thanks Kleen! I am going to give the DLs one more shot next week with a lower weight, but if I have to I will go to one of the other recommendations you had.

I guess being under 15% is not terrible, and I just need to work my ass off to try and lose 5-6% over the next couple months!! ;)
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You got this Rick... Bust out that cardio!!!!!! :yup:
 
gymrat827 said:
14.3% dude get that sh!t down to under 10, Were BB's here not a bunch of powerlifters
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Hahaha that's the plan man. That's what 6 months of bulking got me. A lot more muscle but some fat with it too.
 
RickRock13 said:
Thanks Kleen! I am going to give the DLs one more shot next week with a lower weight, but if I have to I will go to one of the other recommendations you had.

I guess being under 15% is not terrible, and I just need to work my ass off to try and lose 5-6% over the next couple months!! ;)
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You can do it man, weight loss should come easily, that workout is cardio in and of itself and the metabolic rise you get from it will have your burning throughout the day, add then the cardio on off days you will be golden! That and Lean Gains!!!
BarbellBeast said:
You got this Rick... Bust out that cardio!!!!!! :yup:
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Yeah consistency with cardio will go a long way!

RickRock13 said:
Hahaha that's the plan man. That's what 6 months of bulking got me. A lot more muscle but some fat with it too.
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Yeah getting caught up in the bulk monster isn't good for those of us who gain fat easily. I think we may have better luck with lean gains though.
 
Well today is my rest day and I feel that it is much needed. Though I do have to mow today and I pretty much consider that moderate cardio since I do push mow the whole thing...

Just made some of the Layne Norton's cheesecake that's in the oven now. After its done there ill be putting it in the fridge for another 4-5 hours and it should be ready for me to have a slice after my last meal before 8. After what I've heard about it I'm seriously looking forward to it!!:yumyum:

Low carbs and high protein!!:bigok:
 
I really need to make this. I know my wife would love it... Man I bulked up to 198 over the weekend. Having a 3000-3500 day on Saturday after my lift, and then my recovery day at 3500-4000 cals I just filled up, and more than I did last week with the aggressive carb up. I think 6-800 spread over the weekend did well for me but I was holding some water this morning too.
 
MrKleen73 said:
I really need to make this. I know my wife would love it... Man I bulked up to 198 over the weekend. Having a 3000-3500 day on Saturday after my lift, and then my recovery day at 3500-4000 cals I just filled up, and more than I did last week with the aggressive carb up. I think 6-800 spread over the weekend did well for me but I was holding some water this morning too.
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Oh yeh man you need to. It was excellent...very delicious!!

I guess you went for broke over the weekend with the food. After I get a lot closer to the BF% I want to be at, I'm going to do something similar on the weekends when I will be concentrating more on LBM gain than fat gain. Especially when I cycle again I plan on filling up on the weekend :food:
 
Workout this morning was great. I went a little heavier on most lifts while staying in the 6-8 Rep range. Was sweating like crazy, and got the workout in about 50 minutes with enough time to do some ab work. ;)

Just started S4 today alongside Osta for the remainder of the week. Started at 25mg(0.5ml) and will move to 50mg next week and drop the Ostarine...

Laynes cheesecake made yesterday was phenomenal! Will probably have a slice each night until its gone :yumyum:
 
RickRock13 said:
Oh yeh man you need to. It was excellent...very delicious!!

I guess you went for broke over the weekend with the food. After I get a lot closer to the BF% I want to be at, I'm going to do something similar on the weekends when I will be concentrating more on LBM gain than fat gain. Especially when I cycle again I plan on filling up on the weekend :food:
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Well getting in around 4000 calories was no easy chore for me. However last weekend I went for broke even more so and did not succeed as well on the carb up. This was a much more well rounded 4000 calories than the 6500 calories that were mostly carbs last weekend.

RickRock13 said:
Workout this morning was great. I went a little heavier on most lifts while staying in the 6-8 Rep range. Was sweating like crazy, and got the workout in about 50 minutes with enough time to do some ab work. ;)

Just started S4 today alongside Osta for the remainder of the week. Started at 25mg(0.5ml) and will move to 50mg next week and drop the Ostarine...

Laynes cheesecake made yesterday was phenomenal! Will probably have a slice each night until its gone :yumyum:
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I am just going to have to make this maybe even tonight! Too many people saying how good it is.
 
Cheesecake................
 
laserbluess said:
i just googled the cheesecake recipe. im definitely headed to the store tonight to get those ingredients
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Its great man...I mean it feels like cheating when you eat it. I found myself keep checking the macros on it because it just doesn't taste like 20g protein, 6g carbs, and 2.25g fat per slice!!
 
Cardio day and hit the treadmill this morning for 30 minutes at 350ish Cal's

Midsection is continuing to go down and I may have to tighten up the belt another loop in a couple days

Now its about time to go eat and break this fast!!:food:
 
BarbellBeast said:
Awesome progress my man..
You been taking progress pics?
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I havent taken any since the end of my cycle, and I'm pretty much due here within the next week or so. I'll get some up here when I get them taken.
 
For those that wanted the cheesecake recipe, here it is. Milas is the one that gave it to me, and its well worth it!!

Layne & Isabel's Low-Carb Cheesecake Masterpiece
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Ingredients:

2 lbs no fat cream cheese
4 whole large eggs
1 tsp vanilla extract
1 tablespoon cinnamon
4 oz (1/2 cup) low carb no fat milk
1 cup cooking splenda (sucralose)
Directions:


Preheat oven to 350 degrees
Using No Fat cooking spray, spray 9" pie pan
Mix ingredients together using an electric blender in a large bowl
Pour mix into pre-greased pan

Heat at 350 degrees for 40-50 minutes
Remove from oven and place in refrigerator

You must let this sit at least 4-5 hours in the fridge if you want a decent cheesecake.

Macronutrient Totals (per slice):


Protein: 20g
Carbohydrates: 6g
Fat: 2.25g
Chocolate or vanilla protein powder can be added to the mix for flavor and more protein if desired.

If one desires a softer cheesecake, then use 1 lb of light ricotta cheese and 1 lb of fat free cream cheese instead of 2 lbs fat free cream cheese. This changes the totals per slice.

Macronutrient Totals (per slice):


Protein: 17g
Carbohydrates: 5g
Fat: 4.5g

* This cheesecake is extremely good when topped with Walden Farms' calorie free chocolate syrup and a thin coat of peanut butter or fat free whip cream.
 
Def copied that one down.

Maybe I'll go to the store and get some stuff........

I'll prob eat the whole freaking thing before the 5 hour holding period. I'm so impatient when it comes to food....
 
morry said:
Def copied that one down.

Maybe I'll go to the store and get some stuff........

I'll prob eat the whole freaking thing before the 5 hour holding period. I'm so impatient when it comes to food....
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Its hard to wait after you get it out of the oven and the aroma hits you! :yumyum:
 
Workout was great this morning. Went up on weight on some lifts and I killed it pretty good. The only negative was having to bail on SLDL again. Its just not in the cards for my back problems. I did some lying leg curls in place of them.

Weight at 186.5 this morning :bigok:
 
Its going to be cardio today. I'm leaning out daily it seems and vascularity is way up. I have a cool vein coming in that I haven't seen in a while that goes from my left delt across the top of my pec. I wish the midsection would go down faster than it has, but I'm sure that's the most stubborn area...
 
first off, congrats dude! 201lbs to 186lbs! thats incredible. great work bro. secondly, im in the exact same boat as far as new veins, and having trouble with the midsection tightening up as fast as everything else.

keep at it man and you'll have a nice set of summer abs!
 
RickRock13 said:
Workout was great this morning. Went up on weight on some lifts and I killed it pretty good. The only negative was having to bail on SLDL again. Its just not in the cards for my back problems. I did some lying leg curls in place of them.

Weight at 186.5 this morning :bigok:
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No big deal on the SLDL, you squat you get that glute and ham tie in anyway.
RickRock13 said:
Its going to be cardio today. I'm leaning out daily it seems and vascularity is way up. I have a cool vein coming in that I haven't seen in a while that goes from my left delt across the top of my pec. I wish the midsection would go down faster than it has, but I'm sure that's the most stubborn area...
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Man I love that vein, mine is on the left too, maybe proximity to the heart makes it show quicker than on the right... I bet you are leaning out from the top and outside pretty quickly though. More of the visceral fat burning off first from greater insulin sensitivity. Also remember as you lose circumference and your skin and the subcutaneous fat will look thicker even though the waist is smaller. That doesn't mean it isn't burning off too but think of it like a rubber band. It is thicker when not stretched than when stretched even though the mass does not actually increase when not stretched. It will do that in an alternating pattern, as will the skin tightening up as you get thinner. Sometimes the weight loss will temporarily outrun the skins ability to shrink but typically the skin shrinks up pretty good. You may not have that issue if you havent been too big or have highly elastic skin. I was always prone to stretch marks so mine is not overly elastic.
 
Thanks a lot for the encouragement guys. Kleen what you said makes a lot of sense to me too. My waist measurement is continuing to go down so I know I'm losing that fat there, but it kinda looks the same as before. Your rubber band analogy makes sense though, and I know eventually it will tighten up and I will see those abs show up nice. In the shadows with right lighting I can make out all 6 of them, but the conditions have to be just right.

I am pretty happy with how everything is going on this diet. As much fat as I've dropped and arm measurements have only went down less than 1/8th of an inch, but have tightened up a lot and become more defined. Strength has also been great, so I feel like I am winning so far :bigok:
 
keep it up, seeing inches come off your waist really helps when your picking out what to eat. It makes you make wiser choices, or at least for me.
 
gymrat827 said:
keep it up, seeing inches come off your waist really helps when your picking out what to eat. It makes you make wiser choices, or at least for me.
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I will admit that when you can see the progress it really helps the days I just want to order a big a$$ meatlovers pizza and eat the whole thing. Keeps me focused in the mirror. ;)
 
Man we just had fajitas for lunch at work. I only ate one tortilla but about a pound of meat. Now it isn't that busy so I am fighting to stay awake.
 
MrKleen73 said:
Man we just had fajitas for lunch at work. I only ate one tortilla but about a pound of meat. Now it isn't that busy so I am fighting to stay awake.
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Fajitas sound awesome to me right now...I might have to eat some mexican tonight!:food:
 
Yesterdays cardio day went great. Burned around 350 Cal's in 30 minutes on the treadmill and burned another 225 in 20 minutes on elliptical. On top of that I had a job at work that required me to take 4 trips up and down the stairs of a 120 foot tall building. Heart is racing by the time you get to the top!! :run:

Today is weight day and I always love these days. I get to kill it on the iron and eat more that day so it makes me happy. My workout went good and I got it in around 45 minutes with enough time to do a little calf and delt work afterwards. In place of deads today I tried some rack deads and they seem to be much better for my back. I still can't get a lot of ROM but still stimulate the lower back some. I may put those in my workout now that I know I can at least do those to some extent...

I'm really enjoying the appearance changes that are happening and a lot of people are starting to notice. Wore a tank top in the gym this morning and had great pumps. Veins on my traps looked like road maps in the mirror during shoulder presses. I'm thinking things will start being real impressive in another couple weeks. We will see..
 
BarbellBeast said:
That musta been one hefty ass fajita!

Man sounds like you could use a Adderllin about now.
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LMAO, well I fill one tortilla up and make a beast of a fajita, then basically make a burrito bowl with the other meat, salsa and pico di gallo and eat with a fork.

I took 2 Speed V2 nothing like Adderllin but just what I needed. I am actually getting off of the big stim train. I have half a bottle of Adderlin and a full bottle of Forged, and one that is a little over halfway full I am going to be putting up for sale or trade. The stronger stims are starting to cause issues for me so I am backing off of them. If anyone is interested I will trade all of that for 2 bottles of Shift, not really a bad deal when you consider the Forged is about the cost of 2 bottles of Shift on their own.
RickRock13 said:
Fajitas sound awesome to me right now...I might have to eat some mexican tonight!:food:
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Sounds awesome remember if you eat chips you will hold more water due to the salt but it is only water.

RickRock13 said:
Yesterdays cardio day went great. Burned around 350 Cal's in 30 minutes on the treadmill and burned another 225 in 20 minutes on elliptical. On top of that I had a job at work that required me to take 4 trips up and down the stairs of a 120 foot tall building. Heart is racing by the time you get to the top!! :run:

Today is weight day and I always love these days. I get to kill it on the iron and eat more that day so it makes me happy. My workout went good and I got it in around 45 minutes with enough time to do a little calf and delt work afterwards. In place of deads today I tried some rack deads and they seem to be much better for my back. I still can't get a lot of ROM but still stimulate the lower back some. I may put those in my workout now that I know I can at least do those to some extent...

I'm really enjoying the appearance changes that are happening and a lot of people are starting to notice. Wore a tank top in the gym this morning and had great pumps. Veins on my traps looked like road maps in the mirror during shoulder presses. I'm thinking things will start being real impressive in another couple weeks. We will see..
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Excellent, man my appetite has jumped like crazy just recently. I can't get enough food in me. Could be a good reason for it but I need to curb it at least until after the concert then I can start trying for clean bulk again.
 
Veins FTFW!!

The endurance should be kicking in now if I remember right. S4 let me workout like a madman. Made everything a little yellow and impossible to see at night, but other than that :)
 
morry said:
Veins FTFW!!

The endurance should be kicking in now if I remember right. S4 let me workout like a madman. Made everything a little yellow and impossible to see at night, but other than that :)
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Hell yeh bro! I'm hoping I don't get the vision sides as I'm not planning on going over 50mg :fingersx:
 
I got bad vision as it is, so I think that contributed to it greatly.

I never took over 50mg but maybe mine was overdosed bc it did shut me down decently, but then again, when I got off of it, my little brother passed away at the same time and I drank for 3 weeks straight (I mean straight....lol) which couldn't have helped my recovery.
 
Dont slip up yo. if you can go a few wks on real real clean cals when you do eat something bad your stomach wont like it. You ll be paying for it in the bathroom. than its easy
 
Cardio this morning 30 minutes of treadmill 350 Cal's burned. Sweating like a mother fugger.

I will probably fill up a bit tomorrow as its Easter and I will have family in town. I think it would be pretty good for me anyways to have a good higher Cal day on my rest day. ;)
 
Happy Easter and God bless everyone! Rest day today and I may have some extra Cal's today. I'm not going to worry much about what I eat, and I am not counting Cal's. I'm just going to enjoy today with the family and thank the lord for blessing me and my family :)

End of the week...so its stat update time! :D

Last week: weight-188, BF-14.3%

This week: weight-185, BF-13.4% :D

I'm pretty happy with how things are going!!
 
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