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

I broke down and made it into the gym today. Still did a full body workout, but no strip sets to failure. I was going to go pretty light, but I couldnt help myself so I kept most sets at 10 reps. I had very impressive lifts on Bench, T-bar rows, DB curls, Tricep extensions....hell pretty much everything I did. My lifts were real close to where they were on cycle which is amazing considering I was 20 lbs. heavier then. I hadnt done Flat bench press in a good while as well as T-bars so it felt good to do those. I am still able to do 225x10 on Bench so I am happy. I struggled to get those last couple reps, but I still got em. If I remember right 225x12 is the best I've done on last cycle.

I am planning on going in for a cardio day tomorrow, and then doing another full body workout on Friday. After a few days off, I'm just ready to hit the gym again. I had to "feed my addiction" my wife says :smokin:
 
Excellent and remind the lovely wife that your patience and attitude at home will increase with your visits to the gym. It is very easy to feel required to stay at home that first couple months but honestly the quality of life will be better when you can make it to the gym.
 
diablosho said:
Don't do the clen (not yet anyways). Besides, I find Clen makes my prostate sad :D! 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 :D, 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>!
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Get in at least 180 grams of protein daily, everything else is gravy baby! I kind of doubt you have a fat issue, so carbs shouldn't be too much of a problem. If carbs put fat on you then get in more fats and less carbs. It is really easy to do and things don't have to be perfect for you to see results.
 
MrKleen73 said:
Excellent and remind the lovely wife that your patience and attitude at home will increase with your visits to the gym. It is very easy to feel required to stay at home that first couple months but honestly the quality of life will be better when you can make it to the gym.
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I think she does realizes that, and she noticed today that I was in an incredible mood after coming home from the gym, so I dont think she will try to keep me at home.

MrKleen73 said:
Get in at least 180 grams of protein daily, everything else is gravy baby! I kind of doubt you have a fat issue, so carbs shouldn't be too much of a problem. If carbs put fat on you then get in more fats and less carbs. It is really easy to do and things don't have to be perfect for you to see results.
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Yep agree with Kleen here. Its good to have a good target on your cals and macros for your training days and rest days, but certainly dont have to be perfect. Lean Gains offers a little more flexibility in that department:bigok:
 
What kind of macros are you guys going for? I haven't really attempted that area yet! Is it still the typical 40%/40%/20%?
 
diablosho said:
What kind of macros are you guys going for? I haven't really attempted that area yet! Is it still the typical 40%/40%/20%?
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What I aim for is 2800-3k cals, 250 protein, 250 carbs on training days and 1800-2k on rest days with 250 protein and less than 100g carbs.

I think it depends a lot on how sensitive to carbs you are as to what your ratios may be. If you are not as carb sensitive as me you might be able to add more carbs in.
 
diablosho said:
What kind of macros are you guys going for? I haven't really attempted that area yet! Is it still the typical 40%/40%/20%?
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Honestly ratios are all very personal. Some are good catch all for many people but knowing your carb tolerance and insulin sensitivity is more important than any other part of the diet other than of course calories in and out. If you just don't know then start with about double the carbs on training days as you take in on rest days for you 200 grams training and 100 grams not training and see what happens. I like a 40/30/30 split with 40 being protein on a straight diet but on this diet I am right there with Rick.
Well today not so much. I just had 18 oz of lean ground turkey, about 1000 cals and that was the only meal I ate today. I am cutting and eating on the rest day is not a huge requirement in Intermittent Fasting. Lean Gains specifically is 16 fasting and 8 eating but Alternate Day fasting is another protocol that works exceptionally well for cutting without any muscle loss so during this cut I am making sure not to get in more than 1800 cals on non training days and 2700-3000 on training days. Tomorrow is a lower body day so I am going to have closer to 3000 cals tomorrow.
 
Alright, so I'm figuring on 1800 calories on training days and 1400-1600 on non-training days (I'm not gaining any weight at 2000 calories right now, but I'm not losing anymore either, so I guess it's time to lower them a bit). It's really weird, I'm lean in my arms and legs, and I can even see veins through my chest, quads, and waist going into the abdomen, but I can't seem to shake the love handles and get my abs to really pop out! Would this be indicative of carb-tolerance/insulin sensitivity (I'm not really sure how to judge that)? I know my fasting glucose was tested in the pre-diabetic stage (only 4 points high) a month ago. As such I'm figuring my insulin sensitivity sucks, which hopefully will be corrected with the cessation of the soda. Anywho, thanks again guys! This is really the first "diet" I've ever tried, and I'm pretty excited about it!
P.S.
Mr. Kleen, is that you in your avatar? If so, I just wanted to say EXCELLENT JOB SIR! :D!
 
im going this

protein-350g a day
fat-110 g a day
carbs-100g a day

2790 cals(on lifting)

on off days(cardio days) it will be round 2300
 
diablosho said:
Alright, so I'm figuring on 1800 calories on training days and 1400-1600 on non-training days (I'm not gaining any weight at 2000 calories right now, but I'm not losing anymore either, so I guess it's time to lower them a bit). It's really weird, I'm lean in my arms and legs, and I can even see veins through my chest, quads, and waist going into the abdomen, but I can't seem to shake the love handles and get my abs to really pop out! Would this be indicative of carb-tolerance/insulin sensitivity (I'm not really sure how to judge that)? I know my fasting glucose was tested in the pre-diabetic stage (only 4 points high) a month ago. As such I'm figuring my insulin sensitivity sucks, which hopefully will be corrected with the cessation of the soda. Anywho, thanks again guys! This is really the first "diet" I've ever tried, and I'm pretty excited about it!
P.S.
Mr. Kleen, is that you in your avatar? If so, I just wanted to say EXCELLENT JOB SIR! :D!
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So I have to ask you, were you counting the 129 calories and 29 grams of sugar in each 12 oz coke or was that not part of your caloric equation? Yes stopping the sodas will help but more importantly the Fasting and carb cycling in Lean Gains should really help out a lot with excess insulin which will in turn increase sensitivity. Also you may not have really thick abs if you see vascularity in your abdomen you must be relatively lean. Not everyone has the deep seated band around the abdominals. If you ever watched wrestling think og Chris Benoit, he was lean as hell but never had a six pack. His abdominals we just one sheet of muscle spanning from his pelvis to his ribs.
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Oh yeah that is me in my avi, but I don't look like that right now. I think I am 5-10 lbs away from that look right now, but also about 20 lbs heavier than I was then.

schwellington said:
im going this

protein-350g a day
fat-110 g a day
carbs-100g a day

2790 cals(on lifting)

on off days(cardio days) it will be round 2300
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Should be good to go and you can add more carbs in on your lift day without any issue gaining fat or slowing your weight loss down. I was really worried about this before and gradually added carbs. I found I am able to eat about 100g more carbs on my workout days than i could normally with out gaining fat nor slowing down fat loss. So I can run at 200-250 sometimes even 300 a day on lifting days with this. I am very carb sensitive so that is HUGE for me!
 
MrKleen73 said:
So I have to ask you, were you counting the 129 calories and 29 grams of sugar in each 12 oz coke or was that not part of your caloric equation?
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Actually, the soda cans I have say 39 grams of sugar! But now that I think about it, no, I wasn't including them! Damn! So I'm at maintenance at probably about 2500 calories (I really wasn't counting very strictly, but I am now)!

MrKleen73 said:
Yes stopping the sodas will help but more importantly the Fasting and carb cycling in Lean Gains should really help out a lot with excess insulin which will in turn increase sensitivity.
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Alrighty, thanks a lot man! Ya, with the vascularity, it's really weird! I'll have to adjust my diet then, as I think I'm not so much carb sensitive as I am sensitive to insulin spikes (I think from simple sugars and other simple carbs). I already feel and look leaner, so we'll see! Thanks again!
 
schwellington said:
im going this

protein-350g a day
fat-110 g a day
carbs-100g a day

2790 cals(on lifting)

on off days(cardio days) it will be round 2300
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Sounds good Schwell!! I'll be checking your log to see how it is going for you. I think you'll enjoy this diet along with the freedom and effectiveness

MrKleen73 said:
So I have to ask you, were you counting the 129 calories and 29 grams of sugar in each 12 oz coke or was that not part of your caloric equation? Yes stopping the sodas will help but more importantly the Fasting and carb cycling in Lean Gains should really help out a lot with excess insulin which will in turn increase sensitivity. Also you may not have really thick abs if you see vascularity in your abdomen you must be relatively lean. Not everyone has the deep seated band around the abdominals. If you ever watched wrestling think og Chris Benoit, he was lean as hell but never had a six pack. His abdominals we just one sheet of muscle spanning from his pelvis to his ribs.
Invalid Link Removed
Oh yeah that is me in my avi, but I don't look like that right now. I think I am 5-10 lbs away from that look right now, but also about 20 lbs heavier than I was then.



Should be good to go and you can add more carbs in on your lift day without any issue gaining fat or slowing your weight loss down. I was really worried about this before and gradually added carbs. I found I am able to eat about 100g more carbs on my workout days than i could normally with out gaining fat nor slowing down fat loss. So I can run at 200-250 sometimes even 300 a day on lifting days with this. I am very carb sensitive so that is HUGE for me!
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I am still a little hesitant to add more carbs in on lifting days, but maybe I should loosen up on it a bit??

laserbluess said:
how's the new addition to the family rick?!
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Doing great!! Both momma and baby are doing awesome! Thanks for asking bro ;)

diablosho said:
Actually, the soda cans I have say 39 grams of sugar! But now that I think about it, no, I wasn't including them! Damn! So I'm at maintenance at probably about 2500 calories (I really wasn't counting very strictly, but I am now)!



Alrighty, thanks a lot man! Ya, with the vascularity, it's really weird! I'll have to adjust my diet then, as I think I'm not so much carb sensitive as I am sensitive to insulin spikes (I think from simple sugars and other simple carbs). I already feel and look leaner, so we'll see! Thanks again!
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Its just the beginning of good things to come man...buckle your seat belt because you are in for a ride!!
 
Went in and did some Cardio today. Managed around 500 cals burned between Treadmill and Elliptical....around 45 minutes. Good sweat pouring from the Adderllin.

Weight has been down for a couple days and it has me scratching my head. I was around 179 this morning and about 180 yesterday, but I dont think I've lost any fat and my bodt fat % is the same according to my tester. It may be my mind playing tricks on me, but I think I look smaller in the mirror and it could be from a couple things. Because of unforseen events and spending a lot of time at the hospital over the weekend, I stopped taking a lot of my supplements which included Creatine and S4. That maybe the reason I think I look smaller because of water gain and filling up from creatine. I thought maybe the S4 too but I dont know. I have started everything back up so I will see what happens. Strength was great in the gym yesterday, so I dont know.
 
diablosho said:
Actually, the soda cans I have say 39 grams of sugar! But now that I think about it, no, I wasn't including them! Damn! So I'm at maintenance at probably about 2500 calories (I really wasn't counting very strictly, but I am now)!



Alrighty, thanks a lot man! Ya, with the vascularity, it's really weird! I'll have to adjust my diet then, as I think I'm not so much carb sensitive as I am sensitive to insulin spikes (I think from simple sugars and other simple carbs). I already feel and look leaner, so we'll see! Thanks again!
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Good deal, and yeah I was going of memory on the coke and it has been a while since I had a can of coke.
RickRock13 said:
I am still a little hesitant to add more carbs in on lifting days, but maybe I should loosen up on it a bit??
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Definitely don't fear them, add another 25-50 a day and see what happens. Worst case you get fuller an notice fat loss slowing a bit. One day of really low calorie fasting can clean up a couple days of higher carbs pronto.

RickRock13 said:
Went in and did some Cardio today. Managed around 500 cals burned between Treadmill and Elliptical....around 45 minutes. Good sweat pouring from the Adderllin.

Weight has been down for a couple days and it has me scratching my head. I was around 179 this morning and about 180 yesterday, but I dont think I've lost any fat and my bodt fat % is the same according to my tester. It may be my mind playing tricks on me, but I think I look smaller in the mirror and it could be from a couple things. Because of unforseen events and spending a lot of time at the hospital over the weekend, I stopped taking a lot of my supplements which included Creatine and S4. That maybe the reason I think I look smaller because of water gain and filling up from creatine. I thought maybe the S4 too but I dont know. I have started everything back up so I will see what happens. Strength was great in the gym yesterday, so I dont know.
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When i am not lifting like normal my muscles do not absorb nutrients as aggressively making me look flatter. Also if you stopped creatine I think you found your culprit. I don't "think" it had anything to do with the S4. Alternatively as much as you have lost already I bet you could add that 25-50 grams of carbs to your diet on lifting days without taking the cals away anywhere else. The extra cals may make your muscle really fill up. Recomp is fast when getting in just the right amount, your muscle could be climbing while still losing fat just as quickly with added cals. Remember you lose fat on your low cal day and and during the fasts. On your Anabolic days be anabolic and focus on gains. See what happens. You may really enjoy it. :bigok: :bigok: :bigok:

Hijack warning!
Come one come all and join my new log! I am beta testing Taurus Nutritions new PH, and continuing my log of WYKED. As well as of course discussing my new favorite subject Intermittent Fasting, or more specifically Lean Gains Intermittent Fasting Protocol.

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Thanks for that info Kleen. I will be able to judge things much better when I get back into my normal routine next week. I am probably going to try and go a little lower for cardio days and just fill up and shoot for over 3k on lifting days with higher carbs and see how that does.

I have my Trenazone on the way for my next cycle with Helladrol, even though its a good 6 weeks away from starting. I've got everything in place except for something to control any prolactin sides that may come from the tren. Any suggestions anyone?

I also have some bulk DAA on the way that I plan on using with some Bridge after S4 ends ( probably a little over a week) until next cycle starts ;)

I'm resting today and I'm going in tomorrow to do some cardio and possibly a light workout, then it will be back to killing it on Monday and back to business!!:firedevil:
 
RickRock13 said:
I have my Trenazone on the way for my next cycle with Helladrol, even though its a good 6 weeks away from starting. I've got everything in place except for something to control any prolactin sides that may come from the tren. Any suggestions anyone?
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Well, I'm treating myself for a pituitary adenoma that my endo won't treat until it, get this, gets LARGER! So, I'm using Pramipexole (just started last weekend) @ .25mg ED about 2 hours before bed. Hopefully it's legit (I'm pretty sure it is, cause my sleep has SUCKED and I've been waking up kinda nauseous, which are known sides of Prami). Gotta be careful with Prami though, but from what I hear, it ellicits a HUGE spike in Growth Hormone, cuts Prolactin real low, and it's a synthetic dopamine agonist (and can cause hallucinations due to its' dopaminergic agonist properties). It also shrinks pituitary adenomas in 80% of the people that have them (I wonder if the vision sides from SARMs are caused by these adenomas being produced, as the tumors tend to press on the optic nerves). Either way, I've done a LOT of research on these types of drugs (my prolactin levels and estradiol levels are constantly high, and I have to treat myself...) so if you'd like, I can try to assist you in PM or here, whichever you prefer!
 
Any suggestions or anything you can help with man just post away or PM me. Whichever you prefer. I just want something mostly to have on hand and hopefully not have to use.
 
RickRock13 said:
Any suggestions or anything you can help with man just post away or PM me. Whichever you prefer. I just want something mostly to have on hand and hopefully not have to use.
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Any thing with mucana pruriens in it will help. Just about any good GH product out there will have it in there. B6, and p5p also help with prolactin. Get yourself some of that RLS Derma if it is out already, if not that something with DHT to keep the old dog able to salute since you will be able to have sex about that time you will want him ready to do his thang.
 
I'm looking for the study, but it showed Prami stimulated a Growth Hormone spike of about 400% peaking 4 hours after dose (not really sure how significant that is, because I know NOTHING of Growth Hormone LOL!), but I hear it's significant. Also, Prami is not ergot based like other dopamine agonists (like LSD is), so no valvular heart disease with Prami. As long as you slowly ramp up the dose from .25mg ED to .5mg ED over two weeks, you'll be fine. I found a TON of info in here (I know, it's from another board. Hopefully I'm not breaking the rules): Invalid Link Removed

Also, it appears Pramipexole is the only dopamine agonist that's legit in liquid as a RC. Caber doesn't seem to hold up in liquid.
 
MrKleen73 said:
Any thing with mucana pruriens in it will help. Just about any good GH product out there will have it in there. B6, and p5p also help with prolactin. Get yourself some of that RLS Derma if it is out already, if not that something with DHT to keep the old dog able to salute since you will be able to have sex about that time you will want him ready to do his thang.
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Good point! I think Activate Xtreme, Triazole, and many other test boosters have mucuna pruriens, since reduced prolactin reduces refractory period and increases libido, which makes people think their testosterone is sky high (which it may be, but probably not enough to notice in those ways, especially if running them off cycle and non-PCT). And between B6/P-5-P, I'd go with P-5-P. I keep hearing stories about permanent nerve damage with B6 at the dosages necessary to affect prolactin levels significantly. P-5-P is a MUCH more bioavailable form of B6, so lower, safe, effective dosages are possible to achieve reduced prolactin (but probably within limits).

I'd compare it like this:
-Pramipexole and other dopamine agonists are like injectable steroids in that no conversion is necessary, and results are dosage dependent (synthetic dopamine).
-L-Dopa and Mucuna Pruriens (which is often standardized to 20% L-Dopa) are like prohormones, in that they are one step away from dopamine, which is the only way to antagonize prolactin production, and thus is enzyme dependent.

So RickRock, if you only needed to reduce prolactin moderately, go with L-Dopa and P-5-P. Otherwise, I'd go with Prami, and given the sides I've experienced, I'd recommended Prami regardless! Anywho, good luck with the Tren! That **** scares the hell out of me due to my prolactinoma!
--Brian
P.S.
I got all of my information from WikiPedia and other forums (such as the link above), so take my information with a grain of salt. We all know I'm still learning (but I have researched for months), but I've told you EXACTLY what I'm doing, so I REALLY hope my advice is valid :D! Take it easy bro!
 
gymrat827 said:
What about vitex?
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I actually know nothing of Vitex, except the typical "it'll lower what's high, and vice versa". I don't know of anyone that used it by itself, so I can't really comment on it's efficacy. Many people claim it works, but I just haven't seen any scientific data to suggest so.
 
Thanks to everyone for the suggestions. I'm still unsure with what I'm going to use yet, but I'm looking for the simplest and effective method for controlling prolactin that is easily available also...
 
RickRock13 said:
Thanks to everyone for the suggestions. I'm still unsure with what I'm going to use yet, but I'm looking for the simplest and effective method for controlling prolactin that is easily available also...
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I'm sure you'll find what the best solution for you! I have faith :D! Oh, and I can't remember if you said you were restricting carbs or not, but if you are, how the hell do you deal with the EXTREME hunger that comes with it!!! I quit the soda, and now I am STARVING all day, and can't stop thinking about eating some delicious fajitas, or enchiladas, or hamburger helper, etc. etc.! It's SO easy for me to get down over 4000 calories in 4 hours, and to try to hold myself back is pure misery! It's freaking ridiculous! I was just wondering! :D
 
diablosho said:
I'm sure you'll find what the best solution for you! I have faith :D! Oh, and I can't remember if you said you were restricting carbs or not, but if you are, how the hell do you deal with the EXTREME hunger that comes with it!!! I quit the soda, and now I am STARVING all day, and can't stop thinking about eating some delicious fajitas, or enchiladas, or hamburger helper, etc. etc.! It's SO easy for me to get down over 4000 calories in 4 hours, and to try to hold myself back is pure misery! It's freaking ridiculous! I was just wondering! :D
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It takes a bit, but your body will adjust to the hunger. Just give it some time. A tall glass of water helps me a bit too, and on my low Cal days I take adderllin which has been excellent for appetite suppression. ;)
 
RickRock13 said:
It takes a bit, but your body will adjust to the hunger. Just give it some time. A tall glass of water helps me a bit too, and on my low Cal days I take adderllin which has been excellent for appetite suppression. ;)
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Well that's really good to hear! I just stopped taking my ephedrine, so the appetite suppression I WAS feeling is now gone, and I seem to have rebounded into "eat everything I can possibly fit between two pieces of bread" mode, and I keep wanting to repeat every hour! Oh well, they call it will power for a reason I s'pose.

On a different note, how's the SARM treatin ya? I remember hearing about SARMs about 2 years ago, back when they were BRAND new and still being researched (and MHP had their SARM-x trying to capitalize on the hype), but I haven't really followed them much since then. What's the pro's/con's of these compounds as they relate to traditional anabolics? I know it's a bit of a tangent, but I SO went there LOL! Anywho, I'm not really sure where to start researching these things, but I'm very interested as I've heard nothing but great things from yourself and I believe UnrealMachine.
 
diablosho said:
Well that's really good to hear! I just stopped taking my ephedrine, so the appetite suppression I WAS feeling is now gone, and I seem to have rebounded into "eat everything I can possibly fit between two pieces of bread" mode, and I keep wanting to repeat every hour! Oh well, they call it will power for a reason I s'pose.

On a different note, how's the SARM treatin ya? I remember hearing about SARMs about 2 years ago, back when they were BRAND new and still being researched (and MHP had their SARM-x trying to capitalize on the hype), but I haven't really followed them much since then. What's the pro's/con's of these compounds as they relate to traditional anabolics? I know it's a bit of a tangent, but I SO went there LOL! Anywho, I'm not really sure where to start researching these things, but I'm very interested as I've heard nothing but great things from yourself and I believe UnrealMachine.
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I love SARMS and everything about them. They will probably become a staple in all of my PCTs and in between cycles here on. I had no sides at all from Ostarine and it really helped hold strength post cycle and lean out a bit too. S4 was a little better for me in terms of both strength and leaning effects, but it did create some sensitivity to light as my eyes had trouble adjusting to light coming from dark and vice versa. It goes away quickly when stopping use though so it really isn't a big deal.
 
RickRock13 said:
I love SARMS and everything about them. They will probably become a staple in all of my PCTs and in between cycles here on. I had no sides at all from Ostarine and it really helped hold strength post cycle and lean out a bit too. S4 was a little better for me in terms of both strength and leaning effects, but it did create some sensitivity to light as my eyes had trouble adjusting to light coming from dark and vice versa. It goes away quickly when stopping use though so it really isn't a big deal.
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I just had Lasik so no way I could deal with S4 vision sides. I am still in that early stage where adjusting to light changes especially dim lighting takes a minute and can cause a little halo effect.
 
MrKleen73 said:
I just had Lasik so no way I could deal with S4 vision sides. I am still in that early stage where adjusting to light changes especially dim lighting takes a minute and can cause a little halo effect.
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Brave man! I could never take that risk of losing my eyesight. I'm fine with contacts, although it would be REALLY freakin sweet to not have to wear contacts or glasses anymore. Then I could go swimming, and not have to worry about losing my eyes! LOL!
 
RickRock13 said:
I love SARMS and everything about them. They will probably become a staple in all of my PCTs and in between cycles here on. I had no sides at all from Ostarine and it really helped hold strength post cycle and lean out a bit too. S4 was a little better for me in terms of both strength and leaning effects, but it did create some sensitivity to light as my eyes had trouble adjusting to light coming from dark and vice versa. It goes away quickly when stopping use though so it really isn't a big deal.
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I would love to try them, but that eyesight thing concerns me, since I already have that thing pressing on my optic nerves. Not really sure if they act on the eyes in the same way, but it sure sounds like it. What dose are you at, and how high is that dose relative to common dosing protocol (really high, high, normal, low, really low, etc.)? I've heard they were really great, especially since they don't act on hair or prostate, which is freakin awesome!
 
i was following the same dosing as Rick at 50mg for S4 and i didn't have bad vision sides at all. as long as you keep it around 50 mg you should have really really low vision sides. mine were the same, switching from light to dark real fast. and 50mg is on the low side of dosing. i have seen most guys running it at 70-100mg but with that comes worse vision sides.

the S4 didn't give me any strength advantage, the Ostarine did. but i think the S4 helped me lean out much better than ostarine did. each have their own pro's and con's.
 
diablosho said:
I would love to try them, but that eyesight thing concerns me, since I already have that thing pressing on my optic nerves. Not really sure if they act on the eyes in the same way, but it sure sounds like it. What dose are you at, and how high is that dose relative to common dosing protocol (really high, high, normal, low, really low, etc.)? I've heard they were really great, especially since they don't act on hair or prostate, which is freakin awesome!
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I have been running S4 at 50mg which is a normal dosing. Some run it higher some lower, bit I would say that 50mg is the most common dosing. Some people do 5 days on with 2 days off to alleviate vision sides, but I just ran it straight.

Ostarine was ran at 12.5mg per day with the first week at 25mg for frontloading. That is also a pretty normal dosing for Ostarine.
 
Went in for some light weight training and some good cardio today. Burned a good amount of Cal's. Weight workout was kinda soso, but I did kill cardio and burned a good amount.

Tomorrow I will check weight and BF% to see if it has changed any this week since its been a very light week and diet hasn't been normal either.
 
WEEKLY UPDATE!!

Last week: Weight-181 BF-12%

This week: Weight-180 BF-11.8%


Ok I knew I wouldnt see big results this week because of the diet not being great and only being in the gym half the amount as normal, but I am pleased that I still made some progress and didnt increase my BF. So I only lost a couple tenths of a percent this week, but I think its great considering what I've ate this last week. Today is my normal rest day. Tomorrow is back to work for me, and back to my normal killin it routine.

Since I started mega dosing creatine a few days ago, my weight has returned back to where it is expected to be. (I was at 178 after stopping creatine for a few days) so I am happy about that.

Hopefully by the end of the week, I can cut a couple lbs and be in the lower 11% range :fingersx:
 
RickRock13 said:
WEEKLY UPDATE!!

Last week: Weight-181 BF-12%

This week: Weight-180 BF-11.8%


Ok I knew I wouldnt see big results this week because of the diet not being great and only being in the gym half the amount as normal, but I am pleased that I still made some progress and didnt increase my BF. So I only lost a couple tenths of a percent this week, but I think its great considering what I've ate this last week. Today is my normal rest day. Tomorrow is back to work for me, and back to my normal killin it routine.

Since I started mega dosing creatine a few days ago, my weight has returned back to where it is expected to be. (I was at 178 after stopping creatine for a few days) so I am happy about that.

Hopefully by the end of the week, I can cut a couple lbs and be in the lower 11% range :fingersx:
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Great job Rick! I kinda figured that would happen :D! You're starting back at the gym this week, correct? I'l be lookin out for your progress updates!
 
diablosho said:
Great job Rick! I kinda figured that would happen :D! You're starting back at the gym this week, correct? I'l be lookin out for your progress updates!
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Thanks man! Yeh it will be back to business as usual tomorrow morning ;)
 
RickRock13 said:
Thanks man! Yeh it will be back to business as usual tomorrow morning ;)
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Excellent (I say with my best Mr. Burns impression)! Oh, by the way, since I started the Prami last Sunday, I've increased 70 lbs on bench press, and 20lbs on standing hammer curls, and increased sets. And, I've increased 50lbs and an extra set on leg press. I'm in my first week of PCT too, so it's really amazing! Anywho, just wanted to reinforce my recommendation!
--Brian
 
Its back to full intensity this morning with double drop sets to failure and the warrior workout!!

Going to kill some sh*t!! :saw:
 
diablosho said:
Brave man! I could never take that risk of losing my eyesight. I'm fine with contacts, although it would be REALLY freakin sweet to not have to wear contacts or glasses anymore. Then I could go swimming, and not have to worry about losing my eyes! LOL!
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Yeah it makes a huge difference. Well worth it. I had just as much chance of accidentally injuring my eye than I did with the possibility of damaging it during the lasik procedure. Was pretty confident about it.
 
RickRock13 said:
WEEKLY UPDATE!!

Last week: Weight-181 BF-12%

This week: Weight-180 BF-11.8%


Ok I knew I wouldnt see big results this week because of the diet not being great and only being in the gym half the amount as normal, but I am pleased that I still made some progress and didnt increase my BF. So I only lost a couple tenths of a percent this week, but I think its great considering what I've ate this last week. Today is my normal rest day. Tomorrow is back to work for me, and back to my normal killin it routine.

Since I started mega dosing creatine a few days ago, my weight has returned back to where it is expected to be. (I was at 178 after stopping creatine for a few days) so I am happy about that.

Hopefully by the end of the week, I can cut a couple lbs and be in the lower 11% range :fingersx:
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WTF dude?! you are dropping body fat so quick. i gotta step my game up! i also need to take some progress photos and get feedback on how im doing. btw, the low carb thing for 2 days made a huge difference in my appearance! i think ill start doing the 3 days of low carbs, followed by a moderate carb day thing. seems to work best for my goals.
 
MrKleen73 said:
Yeah it makes a huge difference. Well worth it. I had just as much chance of accidentally injuring my eye than I did with the possibility of damaging it during the lasik procedure. Was pretty confident about it.
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I'm really thinking about doing it, but it still scares the hell out of me! Now if I recall correctly, you said you were having halo's. Are they expected to go away? And if you don't mind, about how much did it cost, and how long was the recovery? I'm really considering it now, because it really is cumbersome to have to do regular maintenance on my eyes!
 
diablosho said:
I'm really thinking about doing it, but it still scares the hell out of me! Now if I recall correctly, you said you were having halo's. Are they expected to go away? And if you don't mind, about how much did it cost, and how long was the recovery? I'm really considering it now, because it really is cumbersome to have to do regular maintenance on my eyes!
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Basically one day. As far as halos not much at all sometimes I just have to blink a little bit to get my eyes to ajust then I don't have any issues. I have only had it done for about 5 weeks and they say at most a couple months for halos, but honestly they aren't anything I didn't get if my glasses were not perfectly clean. The difference is night and day and i still see really well even at night. I wouldn't even consider the slight halos I have and anything but a mild inconvenience at the very most.

sebaco2011 said:
I wonder how much better you could lose fat doing lean gains but keto style ... maybe a carb up every 2-3 weeks ?
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I don't know but why would you intentionally restrict your diet like that on something that opens it up to being so effective while having freedom? I honestly don't think you would lose any faster. However if you wanted to try somethign similiar just have carbs in your post workout meal and not any other time and see how that treats your. I have done keto a lot and I can tell you I am getting better composition changes this following it as is than I ever did one keto and keto used to be my go to method for fat loss.
 
laserbluess said:
WTF dude?! you are dropping body fat so quick. i gotta step my game up! i also need to take some progress photos and get feedback on how im doing. btw, the low carb thing for 2 days made a huge difference in my appearance! i think ill start doing the 3 days of low carbs, followed by a moderate carb day thing. seems to work best for my goals.
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Thanks bro!! I am happy with how things are going. Lower carbs certainly helps a lot. I know your training and diet is different than mine, but keeping my carbs under 50g on cardio or rest days has really helped too. I fill up quite a bit on lifting days as I've loosened up on carbs those days and it really doesn't seem to affect weight loss. My cardio and rest days clean things up real nice so I'm not worrying so much about the carbs on training days as I was. :)

I really killed it in the gym this morning. It felt good being back in my normal 6 am spot and back to my normal routine. I had some great pumps, strength hasn't skipped a beat, and I was looking very full and vascular. It was an awesome morning :D

I picked up some Bronkaid yesterday and I'm going to stack that with adderllin on cardio days starting tomorrow. I'm going to start off with one Bronkaid and one adderllin and maybe move to 2 adderllin later on. Anxious to see how that goes ;)
 
Actually, I would use either the adderlin OR bronkaid. I just researched it a bit, and it seems that it is a MASSIVE dose of stimulants! Not the kind of thing you want to be mixing with Ephedrine, that's how people die. I would try the bronkaid first (with caffeine and alpha-yohimbine, if available), and see how that treats you. If it's stronger than the adderlin, then mixing the two would be really bad! If it's weaker, then mix them. If it's equivalent, I'd just pick one. Really, the only good thing about ECA is the appetite suppression, and if you already have that with Adderlin, there's really no point in mixing them, in my opinion. It really does seem dangerous to me, but I'm sure you've done your research and know what you're doing!
 
diablosho said:
Actually, I would use either the adderlin OR bronkaid. I just researched it a bit, and it seems that it is a MASSIVE dose of stimulants! Not the kind of thing you want to be mixing with Ephedrine, that's how people die. I would try the bronkaid first (with caffeine and alpha-yohimbine, if available), and see how that treats you. If it's stronger than the adderlin, then mixing the two would be really bad! If it's weaker, then mix them. If it's equivalent, I'd just pick one. Really, the only good thing about ECA is the appetite suppression, and if you already have that with Adderlin, there's really no point in mixing them, in my opinion. It really does seem dangerous to me, but I'm sure you've done your research and know what you're doing!
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Thanks for all the concern man. I really do appreciate it. I would do exactly as you said if it weren't for the fact that the stimulus effect of adderllin isn't all that strong compared to other stimulants. There is some but it is not on par with stronger Stims out there even at 2 caps. That's the reason I'm starting with 1 cap of adderllin. If I remember right 2 caps of adderllin only contains like 70mg of caffeine
 
RickRock13 said:
Thanks for all the concern man. I really do appreciate it. I would do exactly as you said if it weren't for the fact that the stimulus effect of adderllin isn't all that strong compared to other stimulants. There is some but it is not on par with stronger Stims out there even at 2 caps. That's the reason I'm starting with 1 cap of adderllin. If I remember right 2 caps of adderllin only contains like 70mg of caffeine
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Oh, okay! That's not too bad. I take 200mg Caffeine with my 25mg Ephedrine and 1 Alpha-Burn for the Alpha-Yohimbine (you can also do Alpha-T2<--Works pretty well!). I think you'll actually prefer the Bronkaid stack by itself rather than with the Adderlin, I know I'm hooked! I'd try the ECA first before stacking it with other stimulants, because it really can get pretty scary. Best of luck to ya, and I should be up pretty early tomorrow morning if you have any questions!
 
diablosho said:
Oh, okay! That's not too bad. I take 200mg Caffeine with my 25mg Ephedrine and 1 Alpha-Burn for the Alpha-Yohimbine (you can also do Alpha-T2<--Works pretty well!). I think you'll actually prefer the Bronkaid stack by itself rather than with the Adderlin, I know I'm hooked! I'd try the ECA first before stacking it with other stimulants, because it really can get pretty scary. Best of luck to ya, and I should be up pretty early tomorrow morning if you have any questions!
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Thanks for all the input. I see you are an early riser like me!! 4 AM comes early and its 5 AM cardio tomorrow:run:
 
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