RickRock is finding his abs and making some LEAN GAINS!!
- Thread starter RickRock13
- Start date
RickRock13
Well-known member
Yeh man I have been pleasantly surprised with it. I expected Ostarine to outshine it, but its been the opposite at least for me. And S4 is less than half the cost too...
laserbluess
Well-known member
if you want it you better order it ASAP cause it's still on backorder the last time i checked. so you probably wont get it for a few weeks. i gotta get one more bottle of it soon.
great progress btw Rick! losing that much BF% in a week is amazing!
great progress btw Rick! losing that much BF% in a week is amazing!
morry
Well-known member
Yeh man I have been pleasantly surprised with it. I expected Ostarine to outshine it, but its been the opposite at least for me. And S4 is less than half the cost too...
I was the same Rick. S4 is by far a better anabolic but IMO more suppressive. Nothing HcGenerate cant solve tho.
And it should b back in stock any day. Put ur pre orders in this time!!!!
Have you considered bridging back into osta after the
S4? Running osta and HcGenerate worked like a charm.
RickRock13
Well-known member
I thought about it but I'm just going to run this bottle, then do some test boosting until next cycle
I was the same Rick. S4 is by far a better anabolic but IMO more suppressive. Nothing HcGenerate cant solve tho.
And it should b back in stock any day. Put ur pre orders in this time!!!!
Have you considered bridging back into osta after the
S4? Running osta and HcGenerate worked like a charm.
I think I'm going to save my Osta that I have left for my next PCT. Yeh I will be doing some test boosting when I get done with S4. Probably doing some DAA possibly with some Bridge until my cycle starts
Yeh man I totally understand being hesitant due to the vision sides, but it has been no big deal. The transition from light to dark and vice versa takes a little longer to adjust but other than that there hasnt been anything else I've experienced at all. For me the benefit outweighs the sides so far
RickRock13
Well-known member
Cardio this morning and it was probably the biggest cardio day I've had yet. 30 minutes of treadmill at 360 cals burned and 20 minutes of elliptical at 240 cals burned...so 600 for the day!! Sweat was pouring!!
Kept the cals down quite a bit more today as planned...
10 oz chicken breast
3/4 cup green beans
1/2 cup rice
2 scoops whey
1 can tuna
2 scoops whey
10 oz tilapia
1/2 cup rice
3/4 cup green beans
1797 Cals
47 Fat
66 Carbs
274 Protein
Just got my Adderllin in today, so I will be adding in that for the thermogenic and appetite suppression on cardio days
Kept the cals down quite a bit more today as planned...
10 oz chicken breast
3/4 cup green beans
1/2 cup rice
2 scoops whey
1 can tuna
2 scoops whey
10 oz tilapia
1/2 cup rice
3/4 cup green beans
1797 Cals
47 Fat
66 Carbs
274 Protein
Just got my Adderllin in today, so I will be adding in that for the thermogenic and appetite suppression on cardio days
BarbellBeast
Well-known member
Cardio this morning and it was probably the biggest cardio day I've had yet. 30 minutes of treadmill at 360 cals burned and 20 minutes of elliptical at 240 cals burned...so 600 for the day!! Sweat was pouring!!
Kept the cals down quite a bit more today as planned...
10 oz chicken breast
3/4 cup green beans
1/2 cup rice
2 scoops whey
1 can tuna
2 scoops whey
10 oz tilapia
1/2 cup rice
3/4 cup green beans
1797 Cals
47 Fat
66 Carbs
274 Protein
Just got my Adderllin in today, so I will be adding in that for the thermogenic and appetite suppression on cardio days
Dude that sh*t crushes my appetite.... For real. Pop one quick bro, tell me how you feel.. :firedevil:
SouthernLord
Member
Nice log! :slighthomo: haha
I'm late to the party, but i'm gonna follow along anyway.
I've been IFing since the first of the year. It's been an awesome experience so far and I doubt i'll ever go back to traditional BBing diets. Maybe I can learn a few things from this log and vice versa
I'm late to the party, but i'm gonna follow along anyway.
I've been IFing since the first of the year. It's been an awesome experience so far and I doubt i'll ever go back to traditional BBing diets. Maybe I can learn a few things from this log and vice versa
RickRock13
Well-known member
Nice log! :slighthomo: haha
I'm late to the party, but i'm gonna follow along anyway.
I've been IFing since the first of the year. It's been an awesome experience so far and I doubt i'll ever go back to traditional BBing diets. Maybe I can learn a few things from this log and vice versa
Glad to have you along bro!! I would love to hear your take on things too and you are welcome to throw any ideas you may have my way too as I am always learning and trying to improve (arent we all)
I dont think I will go back to a traditional diet again either, especially if I can bulk well on this diet too
SouthernLord
Member
Bulk?!?!????
I'm done with it haha
No more gaining 20 pounds on a winter bulk just to diet off 15 pounds of it in the spring. Giant waste of time IMO. Then again, my goals could likely be different than yours
I'd much rather hover around single digits and add lbm slowly with no fat gain. That's what it's really all about anyway. Unless you are a competitive strength athlete or you want to be a pro bber.
Now I just need to get down to single digits
I'm done with it haha
No more gaining 20 pounds on a winter bulk just to diet off 15 pounds of it in the spring. Giant waste of time IMO. Then again, my goals could likely be different than yours
I'd much rather hover around single digits and add lbm slowly with no fat gain. That's what it's really all about anyway. Unless you are a competitive strength athlete or you want to be a pro bber.
Now I just need to get down to single digits
RickRock13
Well-known member
Absolutely!! That is what its all about anyways. With Everyone putting their heads together discussing things there is so much that can be learned and shared. Just since I have started Lean Gains I have changed things a few times and I'm sure it will continue to change and evolve, and hopefully find as close as possible what works best for me :yup:
RickRock13
Well-known member
Bulk?!?!????
I'm done with it haha
No more gaining 20 pounds on a winter bulk just to diet off 15 pounds of it in the spring. Giant waste of time IMO. Then again, my goals could likely be different than yours
I'd much rather hover around single digits and add lbm slowly with no fat gain. That's what it's really all about anyway. Unless you are a competitive strength athlete or you want to be a pro bber.
Now I just need to get down to single digits
Maybe Bulk is the wrong word to use. I also want to get to single digits, and stay under 10% while adding in muscle at a slow but steady rate without any fat gain
gymrat827
Well-known member
RickRock13
Well-known member
I think with this diet it makes it much more plausable than doing a traditional diet. I'm assuming you haven't done IF while staying the same BF and adding in muscle..
SouthernLord
Member
With IF, aas, peps, sarms, supps, etc I think it's possible
Martin and his clients are all able to maintain a super low bodyfat while adding mass.
Martin and his clients are all able to maintain a super low bodyfat while adding mass.
RickRock13
Well-known member
And actually he is doing it without any hormonal help, so it is possible. Its just a matter of doing the right things to make it happen
SouthernLord
Member
So he says......
MrKleen73
Legend
So he says......
LMAO at this whole thing. Yeah hormones could definitely be a factor in the extra muscle he carries but the conditioning comes from dedication to details. I have no doubth that gains can be made in LBM either naturally or assisted with this protocal. Admittedly his charges do gain fat during the gaining portion of the protocal. They go ALL THE WAY UP to like 8-9%:shocked1: :shocked1: :shocked1: before cutting back down to 6% or so then work their way back up again slowly.
diablosho
Active member
That is JUST UNACCEPTABLE
! LOL! I am no longer interested! Just kidding, keep killing it guys! Great jobs all around!
MrKleen73
Legend
That is JUST UNACCEPTABLE
I know right can you imagine getting to 9% on a bulk and going okay I am just too soft now. I need to clean it back up a bit... More imortantly can you imagine doing that and then landing back at 6% a few lbs heavier than when you started. Nice!!!
morry
Well-known member
That is JUST UNACCEPTABLE
I know right can you imagine getting to 9% on a bulk and going okay I am just too soft now. I need to clean it back up a bit... More imortantly can you imagine doing that and then landing back at 6% a few lbs heavier than when you started. Nice!!!
Hmmm.....I might be able to pull something like that off......eventually. lol. I'll stay around 7 or 8 for now. Much lower and I feel feeble.
I'm still messing around with IF and of course have stayed primal ( I even kicked my 2 oz of soy milk in my espresso).
I'm hovering around 203 right now being able to get up to 211 for a few days. Then back down to 205 or so. If I get below 200 I start eating 5k clean a day for 3 days or so. I leave complex carbs out almost always and use the extra weight with IF to push my lifts up, which they ate still going up so I'm being blindly lucky or some of that reading and learning is doing me well.
MrKleen73
Legend
Yeah you are pretty strict and regimented. I can be but am enjoying some freedom right now. Of course my idea of not being strict is pretty strict by most peoples standards. LOL
gymrat827
Well-known member
RickRock13
Well-known member
I will be interested in seeing where I can go with this. I'm already not to far from being as low BF as I've ever been. I know I've never been close to 10% even. Last year I cut from 190 to 170, and my wife agrees with me that I am leaner now at 182 than I was a year ago at 170, so it will be fun from here. My plan is to hopefully get to around 8% in the next 7 or so weeks before I start a cycle and see how I do with upping Cal's and adding mass while keeping bodyfat at bay on anabolics and with this IF diet. Hopefully post cycle I will be a ripped up 180-185. I'm sitting around 12% right now, so I am trying for around 4% loss in around 7 weeks....
Now off to do cardio!!:run:
Now off to do cardio!!:run:
MrKleen73
Legend
Good stuff man! You will be killing it. I can't wait to see you cut up like that.
RickRock13
Well-known member
Until the bottle runs out. Probably another couple weeks.
RickRock13
Well-known member
Well...today was a little unexpected but my wife and I just had our son delivered tonight. He came a little early but he is doing great!! Very happy right now!!
So the plan for this next week is to Deload a little and spend some time with the little Guy. I will probably use it as an active recovery week and do body weight type exercises (pushups, pullups, etc.) on lifting days and do some moderate cardio still on my normal recovery days.
So the plan for this next week is to Deload a little and spend some time with the little Guy. I will probably use it as an active recovery week and do body weight type exercises (pushups, pullups, etc.) on lifting days and do some moderate cardio still on my normal recovery days.
RickRock13
Well-known member
Thanks a lot guys!! I'm sure this next week will be good for me and it will give my body a much needed break. If I can sneak a day or two in on weights I will, but if I do it will be like a couple 30 minute sessions full body at maybe 50% Max for the weight.
diablosho
Active member
Sounds good man! Don't worry about us, we'll be here when you get back!
RickRock13
Well-known member
My WEEKLY UPDATE!!
Last week: weight-183.5, BF-12.6%
This week: weight-181, BF-12%
Once again I had a pretty good week, and normally I would be posting some pics today. But since my wife is in the hospital I will wait and put those up when she and the baby comes home so she can take them.
Last week: weight-183.5, BF-12.6%
This week: weight-181, BF-12%
Once again I had a pretty good week, and normally I would be posting some pics today. But since my wife is in the hospital I will wait and put those up when she and the baby comes home so she can take them.
diablosho
Active member
Damn, that is AWESOME! Very rarely have I seen someone lose that much fat in one week! And with losing 2.5lbs, it seems that it was all fat, so very good job! Wish I could do that...I gotta look into this program!My WEEKLY UPDATE!!
Last week: weight-183.5, BF-12.6%
This week: weight-181, BF-12%
Once again I had a pretty good week, and normally I would be posting some pics today. But since my wife is in the hospital I will wait and put those up when she and the baby comes home so she can take them.
laserbluess
Well-known member
wow rick, incredible! and congrats on the baby! very rarely do fathers get leaner when babies come lol. i know my dad gained about 20lbs when my oldest brother was born. and another 20 when i came along.
12%!! you are leaving me in the dust bro. i gotta pick up some kinda fat burner to go along with the Wyked and S4. any suggestions? my weight has been kind of stagnant at 206lbs, but im about 13.7% - 14.2% bf.
12%!! you are leaving me in the dust bro. i gotta pick up some kinda fat burner to go along with the Wyked and S4. any suggestions? my weight has been kind of stagnant at 206lbs, but im about 13.7% - 14.2% bf.
RickRock13
Well-known member
Thanks a lot guys!! The progress I'm making really does have me amazed. I nearly see progress on a daily basis. Its crazy and I think the next pics I put up will really show how well that IF has done for me. Abs are really starting to show up and I think within a couple weeks are really going to start shining. Obliques are even coming in and I have veins showing at the bottom of my waist, along with calf and some quad veins. They are mostly barely visible but are showing a little more each day.
Laser...if you want a good burner then Adderllin has been treating me good. The best thing is the appetite suppression. After taking it I dont even want to eat for a few hours, which is a great thing during my fast. The thermo effect is also great as well as its stim effect. I was sweating more than ever on my last cardio day after dropping a couple adderllin. The stim effect isnt as good as a decent preworkout but its still good enough to give me a decent effect on cardio days without having to worry about using any of my PWO powder. There are a lot of them out there and I'm sure about any of them would help you. The only other burner I've used is OEP, and it was pretty decent but I do like this Adderllin better.
laserbluess
Well-known member
thanks man! i was almost debating whether or not to try clen for 2 weeks on, then 2 weeks off, but i dont want to go that drastic yet. maybe once progress really slows down then ill use it to get to 11%.
RickRock13
Well-known member
.
I am hesitant to go the Clen route myself unless I needed to, but I probably never will just because I lose weight relatively easy due to being an extreme Ectomorph. I am cutting up pretty fast and I dont think I would need it.
RickRock13
Well-known member
Thanks a lot man!! I will be killing it, but I'm kinda hitting the pause button for this week even though I am still sticking to the diet. The training will be light on both weights and cardio so I'm not expecting anything drastic to happen this week, but it will be back to full on business next monday.
MrKleen73
Legend
As long as your eating right the week off or of active recovery should do your body some good. Also remember that on LG he normally says there is no need to do extra cardio you just control your weight with calories. So you can simply shut down the cals on your normal non training days by about 500 cals and still see fat loss this week.
RickRock13
Well-known member
Yeh thats what I was thinking somewhat. I will be doing that today, as it is normally a cardio day. The diet got sloppy over the weekend for obvious reasons :baby:. I was forced to pick up a lot of fast food and such in and out of the hospital, but diet is returning to normal today as we are all at home now, and I will probably head into the gym tomorrow and do something. I'm itching to get in there and at least do some light stuff for a bit.
MrKleen73
Legend
I know that is right.
diablosho
Active member
Don't do the clen (not yet anyways). Besides, I find Clen makes my prostate sad ! LOL!
Anywho, I just wanted to let you guys know that I too am going to try this protocol the best I can (I live with my parents for the next few years, and living on the GI Bill while I go to school, so picking food isn't really an option at the moment). You guys have really inspired me, but unfortunately, my parents are NOT interested in doing the same, so I'm trying to make due! Anywho, I just wanted to let you all know that I too will be learning from everybody else in here, and I am REALLY looking forward to updates! Good day everyone!
--Brian
p.s.
I started with knocking out all soda (was drinking AT LEAST 3 a day), and starting the fasting periods. Trying to get my macros more to 40%/40%/20%, but it's proving more difficult than I thought! Started a food diary, and we'll see where I go from here! Any suggestions would be AWESOME! Thanks guys, and Rick Rock, I'm sorry for hijacking. </Hijack>!
! LOL! Anywho, I just wanted to let you guys know that I too am going to try this protocol the best I can (I live with my parents for the next few years, and living on the GI Bill while I go to school, so picking food isn't really an option at the moment). You guys have really inspired me, but unfortunately, my parents are NOT interested in doing the same
, so I'm trying to make due! Anywho, I just wanted to let you all know that I too will be learning from everybody else in here, and I am REALLY looking forward to updates! Good day everyone!--Brian
p.s.
I started with knocking out all soda (was drinking AT LEAST 3 a day), and starting the fasting periods. Trying to get my macros more to 40%/40%/20%, but it's proving more difficult than I thought! Started a food diary, and we'll see where I go from here! Any suggestions would be AWESOME! Thanks guys, and Rick Rock, I'm sorry for hijacking. </Hijack>!
RickRock13
Well-known member
Don't do the clen (not yet anyways). Besides, I find Clen makes my prostate sad
Anywho, I just wanted to let you guys know that I too am going to try this protocol the best I can (I live with my parents for the next few years, and living on the GI Bill while I go to school, so picking food isn't really an option at the moment). You guys have really inspired me, but unfortunately, my parents are NOT interested in doing the same
--Brian
p.s.
I started with knocking out all soda (was drinking AT LEAST 3 a day), and starting the fasting periods. Trying to get my macros more to 40%/40%/20%, but it's proving more difficult than I thought! Started a food diary, and we'll see where I go from here! Any suggestions would be AWESOME! Thanks guys, and Rick Rock, I'm sorry for hijacking. </Hijack>!
No problem at all man. No Hijack, I like to think of my thread as an open forum for people to discuss and share their knowledge and experience while learning all within the realm of lean gains.
Keep me updated on how things go for you man. We can learn from each other...
schwellington
Well-known member
bish, how is lean gains working for muscle retention/fat loss, i really like to EAT but i have to keep it round 3k cals on cardio/weight
anyways im interested, does it work better for you than a normal cutting diet(keep in mind i cut at 3k cals
)
lemme know
anyways im interested, does it work better for you than a normal cutting diet(keep in mind i cut at 3k cals
)lemme know
RickRock13
Well-known member
bish, how is lean gains working for muscle retention/fat loss, i really like to EAT but i have to keep it round 3k cals on cardio/weight
anyways im interested, does it work better for you than a normal cutting diet(keep in mind i cut at 3k cals
lemme know
It has been the tits for me on both muscle retention AND fat loss. I have actually cut weight faster on lean gains than on a traditional cut, and on a traditional cut I usually sacrifice some strength and muscle unless on some type of anabolic. My lifts right now are on par with or just under my best lifts at the peak of my cycle. And I'm sitting here literally 20 lbs. lighter than then (201 vs. 181)
So I say do it shwell!! Everyones doing it man, you might as well jump on the bandwagon too!! :bigok: