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

It was cardio today and it went very well. Instead of the same intensity I normally do on Elliptical, I went with HIIT on it. 2 minutes low intensity and 2 minutes high intensity...repeat for 35 minutes. I ended up burning more cals than normal and burned a good 450 in that 35 minute time.

Cals were kept low today and tomorrow I will unload on some food!! First meal was A caesar salad with about 8 oz of diced chicken breast in it with 2 scoops of whey. Had another 2 scoops of whey and a can of tuna about 3 hours later and will have some Grilled chicken with Rice and veggies for last meal.

Its been since Friday when I lifted last and I'm ready to get back to the iron!! :sgrin:
 
Killin it mang.. I though hiit was more 30on 30 off.. Thats how i do it anyways for 10mins then LISS cardio for 20 more. I just have the treadmill at 8mph run for 30sec, jumped to the sides, let it run 30 secs, jump back on for 30 and so on.... Works damn good.
 
BarbellBeast said:
Killin it mang.. I though hiit was more 30on 30 off.. Thats how i do it anyways for 10mins then LISS cardio for 20 more. I just have the treadmill at 8mph run for 30sec, jumped to the sides, let it run 30 secs, jump back on for 30 and so on.... Works damn good.
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I think I would like that better anyways. Going to give that a shot on my next cardio day probably.
 
Off to destroy some iron!! It feels too long since lifting...my body is ready!!

It is extremely hot in the plant where I'm working this time of year. It is around 90 outside which translates to anywhere from 120-140 inside the plant. So water will be a must as I tend to lose a lot of water weight from all the sweating throughout the day. I probably had at least 3 gallons yesterday
 
RickRock13 said:
Off to destroy some iron!! It feels too long since lifting...my body is ready!!

It is extremely hot in the plant where I'm working this time of year. It is around 90 outside which translates to anywhere from 120-140 inside the plant. So water will be a must as I tend to lose a lot of water weight from all the sweating throughout the day. I probably had at least 3 gallons yesterday
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Nice.... KTS ROCK!!!!! I got some Legs to destroy today... Gotta song for that>>>>>>

 
BarbellBeast said:
Killin it mang.. I though hiit was more 30on 30 off.. Thats how i do it anyways for 10mins then LISS cardio for 20 more. I just have the treadmill at 8mph run for 30sec, jumped to the sides, let it run 30 secs, jump back on for 30 and so on.... Works damn good.
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He is doing MIIT, Moderate Intensity Interval Training. I doubt that is truly an acronym but it is what I use to describe that. I pretty much just call it interval cardio. The intensity is not high enough to be considered HIIT but is higher than we could complete the workout at if we left it on the high setting the entire time. Over the period of time doing it your heart rate climbs up nice and high. Well over the "target" heart rate. Which I like for many reasons.

RickRock13 said:
I think I would like that better anyways. Going to give that a shot on my next cardio day probably.
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YOu might like it better, both are very good for the heart and both burn plenty of calories and fat. Only problem with the wind sprints thing is there is no way to figure calories burned so you just have to go by how many sprints you did at what speed. However it is fun to do for sure. I have never been a fan of doing sprints on a treadmill. Too many things can go wrong. I hit the pause button one time on accident while sprinting and the belt stopped while I was still sprinting... Yep, those things are not meant to be slammed into by people running at high rates of speed. Nor did it feel good as I ran into computer part of the treadmill. Yep when the belt stopped it looked like I threw myself right into the treadmill like I was trying to knock the top off the stupid thing...

I do my HIIT stuff on the elliptical or bike now. I do a lot of MIIT on the tread mill though. Gets me an extra 50-100 cals out of a training session.

If you really want to push yourself look into some tabatta training on the bike or elliptical.
 
BarbellBeast said:
Nice.... KTS ROCK!!!!! I got some Legs to destroy today... Gotta song for that>>>>>>

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Hell Yeh bro!! I love me some Chimaira!! Gotta throw the horns up for that!!:head:

MrKleen73 said:
He is doing MIIT, Moderate Intensity Interval Training. I doubt that is truly an acronym but it is what I use to describe that. I pretty much just call it interval cardio. The intensity is not high enough to be considered HIIT but is higher than we could complete the workout at if we left it on the high setting the entire time. Over the period of time doing it your heart rate climbs up nice and high. Well over the "target" heart rate. Which I like for many reasons.


YOu might like it better, both are very good for the heart and both burn plenty of calories and fat. Only problem with the wind sprints thing is there is no way to figure calories burned so you just have to go by how many sprints you did at what speed. However it is fun to do for sure. I have never been a fan of doing sprints on a treadmill. Too many things can go wrong. I hit the pause button one time on accident while sprinting and the belt stopped while I was still sprinting... Yep, those things are not meant to be slammed into by people running at high rates of speed. Nor did it feel good as I ran into computer part of the treadmill. Yep when the belt stopped it looked like I threw myself right into the treadmill like I was trying to knock the top off the stupid thing...

I do my HIIT stuff on the elliptical or bike now. I do a lot of MIIT on the tread mill though. Gets me an extra 50-100 cals out of a training session.

If you really want to push yourself look into some tabatta training on the bike or elliptical.
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I will probably save my HIIT for just the Elliptical. I'm not so keen on the possibility of face planting the treadmill at a full on sprint...lol:laugh:

I will probably try varying speeds on the treadmill tomorrow at incline. I normally jog at a slight incline, but I will probably try walking at a decent pace varying speeds at high incline and see how I like it. My only question is how many cals I will burn compared to the jogging I normally do. I dont really want to go down on cals burned and I dont want to spend longer than what I am in the gym either, but I'm going to give it a shot to see how I like it and for something different.


Today was the first workout of phase 2 of the Warrior workout. I was once again sweating like no tomorrow and the workout was decent...not great but decent. I seemed like it took half my workout to get a good pump going. My carbs were real low yesterday, so that may be the reason. My strength was also down a little. A couple lifts were down a rep or 2. I'm going to continue with this warrior workout for now, but I am seriously thinking of switching to Push/Pull/Legs by the time my cycle starts.

Cals are going to end up around 3400 today. I've increased cals on these training days and hopefully that will help me not only retain my muscle, but possibly build some. I just hope my fat loss doesnt slow down.:fingersx: Cardio and rest days will still be kept low on cals. By the time the cycle starts I'm going to have to do some adjusting though on both days. 2 1/2 weeks to go! :bigok:
 
Nice can't wait to see the results. Yeah that second portion of the Warrior is a beast too. Your head has to be in it though. It is great for strength while keeping the energy expenditure high. Those 5x5's in the front will hit some of your secondary exercises and knock a rep or two out. However on that phase you are putting your most intense efforts on the 5x5 portions then intensity via lack of rest and intense effort and pump on the rest of the exercises. Don't go into it expecting to be able to hit numbers on the secondary stuff the same way you were able to when all the exercises were getting the same attention.

Although that split you are talking about will work out well too. Often I will do phase 2 of the warrior after a small break from phase 1, or take a week off then move to phase 2. That way the body is fresh and ready for the new challenge.
 
Ya HIIT cardio on the mill has been KILLIN my knees. So I'm gonna back off that quite a bit...

Rock def a push/pull/legs is great on cycle. Sometimes I wont even take that 4th rest day. Just start all over then take the 7th day off. Also you could try training like morry. He does a 3 day rotation. Not push/pull/legs but similar. It's friggin intense man.
 
BarbellBeast said:
Ya HIIT cardio on the mill has been KILLIN my knees. So I'm gonna back off that quite a bit...

Rock def a push/pull/legs is great on cycle. Sometimes I wont even take that 4th rest day. Just start all over then take the 7th day off. Also you could try training like morry. He does a 3 day rotation. Not push/pull/legs but similar. It's friggin intense man.
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I'm actually considering doing a fourth training day each week when I start the cycle and still have 3 cardio days...just without a rest day. I did a push/pull/legs on my first cycle which was EPI and training was 4 days where the 4th day was repeating the first. The gains I had were phenomenal and I want the best for this cycle....:sgrin:
 
RickRock13 said:
I'm actually considering doing a fourth training day each week when I start the cycle and still have 3 cardio days...just without a rest day. I did a push/pull/legs on my first cycle which was EPI and training was 4 days where the 4th day was repeating the first. The gains I had were phenomenal and I want the best for this cycle....:sgrin:
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Ahh.. I was talking about

day 1 - push
day 2 - pull
day 3 - legs
day 4 - rest or repeat.

That way you hit everything twice a week.
 
BarbellBeast said:
Ya HIIT cardio on the mill has been KILLIN my knees. So I'm gonna back off that quite a bit...

Rock def a push/pull/legs is great on cycle. Sometimes I wont even take that 4th rest day. Just start all over then take the 7th day off. Also you could try training like morry. He does a 3 day rotation. Not push/pull/legs but similar. It's friggin intense man.
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I was thinking the same thing Barbell. A cycle is a great time to condition your body for circuit training and recovery thereof.
Obviously, during the colder months keeping your HR reasonable for max effort will put on more mass than circuits that keep your HR jacked, but it is a trade off to stay lean while maintaining that hard earned lbm.
 
morry said:
I was thinking the same thing Barbell. A cycle is a great time to condition your body for circuit training and recovery thereof.
Obviously, during the colder months keeping your HR reasonable for max effort will put on more mass than circuits that keep your HR jacked, but it is a trade off to stay lean while maintaining that hard earned lbm.
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I'm still a little in the air about where I'm going with my routine, but open to any suggestions
 
Lots of good options here man. All of them are good. What direction do you want to go with this though? If you want growth then I say lift for growth. If you can put yourself through it man I would recommend some good ol GVT great for on cycle growth while not pushing the connecteive tissue to far with excessive weight just lots of new muscle. Then you can go with a heavier lower rep lower volume workout in PCT. Maybe like DC Training or a good 5x5 routine or whatever your liking is.

Of course if wanting to get stronger more than just grow mass then go with some DC training or 5x5 action during run. Still low reps and great for strength but enough reps to still pack on some size. Only problem going really heavy on cycle is you can't normally match those weights off cycle so the muscles inevitably get pushed less intensely during the PCT. That is why it is often recommended to go with more volume during the cycle and less volume higher weight in pct. So you are still able to add weight to your on cycle lifts during PCT.
 
so many options out there! whatever style you choose im pretty excited to see how this next cycle goes for ya. im pretty tempted to run either the pro-dienolone (tren-e from iron labs) or the dienolone (trenazone from anaetus) stacked with 11 oxo.

if you want to stay super lean and shed some more stomach fat during cycle, i would say you should also run the 11 oxo, maybe at 400-500 mg. something like that! pretty cheap to do and could only help i assume. just a thought though. its kinda what im thinking about doing.
 
laserbluess said:
so many options out there! whatever style you choose im pretty excited to see how this next cycle goes for ya. im pretty tempted to run either the pro-dienolone (tren-e from iron labs) or the dienolone (trenazone from anaetus) stacked with 11 oxo.

if you want to stay super lean and shed some more stomach fat during cycle, i would say you should also run the 11 oxo, maybe at 400-500 mg. something like that! pretty cheap to do and could only help i assume. just a thought though. its kinda what im thinking about doing.
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Have you ever run 11-OXO on it's own? What do you know about it? I know it is anti-cortisol related but what about androgenic factors and what not?
 
it is rarely used by itself, it is most commonly stacked with another non-methyl, or methylated compound. it is great at coritsol control in the 300mg range. when used around 600mg the gains would be very mininmal, around 3-5 lbs, and at 800-900 mg the strength gains would be more prominent and gain roughly 5-7lbs.

from what i have read it is not androgenic. its mainly used to decrease belly fat from what i have seen and read. quite a few people have logged it and run it for 5-6 weeks at 500 - 600 with great success at losing body fat. they never "felt on" but had a substantial amount of stomach fat decrease and muscle hardness. pct was very easy. but as always, its dose dependent.

i was just toying with the idea, if anyone has any info or better insight please tell! im here to learn, not to wreck myself by running a poorly thought out cycle.
 
I kinda like the idea of going with something high volume and higher Rep range on cycle (around 10-12?) and then step it up to lower reps and volume in PCT probably 5x5 or something similar.

My main goal for the cycle will be to add muscle while keeping bodyfat at least the same if not lowering it a Tad. The main focus is LBM though. I know diet plays the biggest part, but I want to make sure my training is good for my goals...


Hit cardio pretty hard this morning. Level 15 incline on treadmill at 3 MPH for 10 minutes and then jogging for 20 at level 4 incline 6 mph for 370 Cal's. Did HIIT on elliptical for 15 minutes of 30 seconds high intensity, 30 seconds low alternating for around 230 Cal's....600 total in session.


The heat around here and at work especially is making weight just fall off of me. (A lot of water weight I'm sure) I was 174 this morning, so I've dropped a couple lbs already in just 3 days. I need to be careful not to drop weight too quick in this heat. I will be eating heavy again tomorrow as it is another build day...shooting for about 3500 cals
 
Getting ready to head to the gym and kill the weights again. Today's workout has some flat bench in it, and I'm a little curious where my strength is on bench since I haven't done it in so long.

Going to try and hit 3500 Cal's today. Shouldn't be too hard. I'm still a little undecided on where I am putting my Cal's on cycle. I'm thinking probably around 3500-4k on training days and around 2200-2500 on cardio or rest days but I don't know yet.
 
laserbluess said:
it is rarely used by itself, it is most commonly stacked with another non-methyl, or methylated compound. it is great at coritsol control in the 300mg range. when used around 600mg the gains would be very mininmal, around 3-5 lbs, and at 800-900 mg the strength gains would be more prominent and gain roughly 5-7lbs.

from what i have read it is not androgenic. its mainly used to decrease belly fat from what i have seen and read. quite a few people have logged it and run it for 5-6 weeks at 500 - 600 with great success at losing body fat. they never "felt on" but had a substantial amount of stomach fat decrease and muscle hardness. pct was very easy. but as always, its dose dependent.

i was just toying with the idea, if anyone has any info or better insight please tell! im here to learn, not to wreck myself by running a poorly thought out cycle.
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RickRock13 said:
Getting ready to head to the gym and kill the weights again. Today's workout has some flat bench in it, and I'm a little curious where my strength is on bench since I haven't done it in so long.

Going to try and hit 3500 Cal's today. Shouldn't be too hard. I'm still a little undecided on where I am putting my Cal's on cycle. I'm thinking probably around 3500-4k on training days and around 2200-2500 on cardio or rest days but I don't know yet.
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I would start around 2000-2200, and 3500-4000 and see if you continue leaning up while adding muscle. If so stick with it or if wanting to gain a little more then add some slowly.
 
MrKleen73 said:
I would start around 2000-2200, and 3500-4000 and see if you continue leaning up while adding muscle. If so stick with it or if wanting to gain a little more then add some slowly.
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That sounds like a pretty good way to start and see how it goes. Hopefully that will work good there.


Workout today was a little less than spectacular today. I just wasnt mentally in it, and it didnt help matters that I was very dissapointed in my Flat bench. It was pretty much the first time I've done it in a long time, and I started on it with a 5x5. I figured I would warm up with 225 since I normally can push up 10 without maximum effort, but it took everything I had to get 7 the first set and I was just not into the workout after that. I went up to 245 as a guess to complete my 5x5 but only got it 4, lowered to 235 got 5, then back to 225 for 6. I figure my Bench is down around 30 lbs from my 1RM of 315. Its not a huge deal and I'm sure I will get that back on cycle, but it still pissed me off and took me out of the game today. What I don't understand is some lifts or muscle groups are up even from my best and some are down quite a bit. For example, my bicep strength is way up. I'm curling more than ever, but some chest and back exercises are down and some triceps too. Delts are up, traps are down, Legs are up...just weird.

Vascularity was pretty incredible though, and every training session I have is some new positive in the mirror. Some veins may be coming in a little better or seeing a little more definition, so that is nice.

I have cardio tomorrow and then Monday I think I'm going to go ahead and switch my routine back to Push/Pull/Legs and get back in the swing of things for 2 weeks before my cycle starts and really work on getting my power up. I will probably stick around the 10 rep range for now.
 
Man don't put too much into that bench. If you haven't done it in a while then you need to retrain your cns. Give it a couple workouts and it will increase rapidly. For me bench is one of the worst as far as it going down if I don't do it for a while. The bottom drops out but over 2-3 weeks I am able to really start moving the weight again.
 
MrKleen73 said:
Man don't put too much into that bench. If you haven't done it in a while then you need to retrain your cns. Give it a couple workouts and it will increase rapidly. For me bench is one of the worst as far as it going down if I don't do it for a while. The bottom drops out but over 2-3 weeks I am able to really start moving the weight again.
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I'm not too worried about it. I know them lifts will all jump up as I get used to doing them again.

Apparantly the increase in Cal's during weight days hasn't affected my weight loss any. This morning I am at 173.5 which makes about 2.5 lbs this week.

On my way to bust out some cardio! :run:
 
RickRock13 said:
I'm not too worried about it. I know them lifts will all jump up as I get used to doing them again.

Apparantly the increase in Cal's during weight days hasn't affected my weight loss any. This morning I am at 173.5 which makes about 2.5 lbs this week.

On my way to bust out some cardio! :run:
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Man I'm the same way, I got sick two months back and wasn't working out much. When I got back into things all my lifts were down 35% but it only took me 2.5wks to get them back to normal. Give it another wk, muscle memory will kick in:amish:
 
RickRock13 said:
I'm not too worried about it. I know them lifts will all jump up as I get used to doing them again.

Apparantly the increase in Cal's during weight days hasn't affected my weight loss any. This morning I am at 173.5 which makes about 2.5 lbs this week.

On my way to bust out some cardio! :run:
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Man it is crazy I am up to 205 fasted today. Now I am not any leaner right now than my last pic but I was 200 then. Some is still water but I definitely put on some mass this week too without fat I am pretty sure.
 
MrKleen73 said:
Man it is crazy I am up to 205 fasted today. Now I am not any leaner right now than my last pic but I was 200 then. Some is still water but I definitely put on some mass this week too without fat I am pretty sure.
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That is awesome man! I hope to have that kind of success with my cycle and recomp:fingersx:
 
Yesterday was cardio, and I am pretty happy with how it went. I started with 10 minutes on incline treadmill and 10 minutes jogging at low incine and switched to 15 minutes HIIT on Elliptical. Around 400 cals total in session. It was supposed to be a lower cal day, but I did go over the mark I'm sure with my last meal. Me and the family went to a steakhouse for dinner, and I had a 12oz Ribeye, half rack of ribs, loaded baked potato, and a couple tall drafts of beer.

I'm really not totally sure where my BF is currently exactly, because the monitor I normally use is reading all over the place. Its been pretty inconsistent lately, so I'm not putting any faith in the measurements from it. I can get anywhere from 10%-11.3% depending on how I hold it. From now on I am just going to go with calipers. Calipers say I am somewhere between 10-11%. I've lost around 2.5 lbs this week, and I look very much noticably leaner, so I am happy with the last week. My training days or "build" days I have been at around 3500 cals and still managed the 2.5 lbs, so I will at least keep those the same if not a little higher next week.

I'm probably going to go with closer to 4k build days, and 2k-2300 burn days when the cycle gets here. I have some Better protein bars on the way, which will help me get to around 4k on build days with about 400 cals per bar:food::yumyum:

Starting tomorrow my routine will switch up to Push/Pull/Legs&shoulders and will look like this:

Monday:chest/triceps

Tuesday:Cardio

Wednesday:Back/Biceps

Thursday:Cardio/Abs

Friday:Legs/Shoulders

Saturday:Cardio

Sunday: Rest

There is the possibility that I may change this further around the time the cycle starts with 4 lifting days and just 2 cardio days per week depending on if i where I put my emphasis on goals

I'm getting very anxious to build some strength and muscle, so hopefully i will be able to do that with the increase in cals and go with more of a recomp effect. I am totally fine with the fat loss slowing as long as I get some building going on. I should be able to tell more and see if I need to adjust some more over these next couple weeks.
 
Good stuff lets see what these changes bring on.
 
Getting ready to hit the gym soon and do a full chest/triceps workout. Its been a good while since I have targeted a specific muscle group during a workout since I've been doing full body since starting lean gains. I'm sure the DOMS will be there in full swing tomorrow!!

Will be another build day today, and I'm going for at least another 3500 Cal's. This calorie increase will hopefully help me add some LBM and get the strength rising again.

Starting to preload Hawthorne Berry today for these two weeks up until the cycle starts. I'm ready!!!
 
RickRock13 said:
Getting ready to hit the gym soon and do a full chest/triceps workout. Its been a good while since I have targeted a specific muscle group during a workout since I've been doing full body since starting lean gains. I'm sure the DOMS will be there in full swing tomorrow!!

Will be another build day today, and I'm going for at least another 3500 Cal's. This calorie increase will hopefully help me add some LBM and get the strength rising again.

Starting to preload Hawthorne Berry today for these two weeks up until the cycle starts. I'm ready!!!
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Awesome man I bet you are gonna be killing it. I see some new muscle coming. Can't wait to see how mixing it with a run treats you. I got a little overzealous with food last week and haven't gotten any leaner than I was in my last pics but I am up 5 lbs since then too. We'll see how it all shakes out the end of the week.
 
Looking good in here Brotha! I can't wait to cut as im feeling chubby ATM.
 
MrKleen73 said:
Awesome man I bet you are gonna be killing it. I see some new muscle coming. Can't wait to see how mixing it with a run treats you. I got a little overzealous with food last week and haven't gotten any leaner than I was in my last pics but I am up 5 lbs since then too. We'll see how it all shakes out the end of the week.
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I am hoping some new muscle is coming. I'm certainly ready for it!! If I can replicate the kind of results you are getting when I'm on cycle I will be a happy man!:banana:

ZamaMan said:
Looking good in here Brotha! I can't wait to cut as im feeling chubby ATM.
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Thanks a lot Zamaman! I know the feeling. I felt that way just a couple months ago, but I am starting to feel and look pretty lean and I intend to keep it that way if I can!!


Had a pretty good workout today. My lifts were a little down from the last time I did them, but that was expected because most of the exercises I havent done in a long time. It was a little shock to the system doing multiple sets per bodypart in a single workout. I know I am going to be a sore mofo tomorrow, because I can feel it in my chest already!! The workout felt great though and I kinda miss the soreness actually..lol

Filled up pretty good today with around 3600 cals and plenty of carbs. Its amazing how a good carb up can really make you look full. In the mirror tonight I just looked big compared to yesterday.
 
RickRock13 said:
I am hoping some new muscle is coming. I'm certainly ready for it!! If I can replicate the kind of results you are getting when I'm on cycle I will be a happy man!:banana:



Thanks a lot Zamaman! I know the feeling. I felt that way just a couple months ago, but I am starting to feel and look pretty lean and I intend to keep it that way if I can!!


Had a pretty good workout today. My lifts were a little down from the last time I did them, but that was expected because most of the exercises I havent done in a long time. It was a little shock to the system doing multiple sets per bodypart in a single workout. I know I am going to be a sore mofo tomorrow, because I can feel it in my chest already!! The workout felt great though and I kinda miss the soreness actually..lol

Filled up pretty good today with around 3600 cals and plenty of carbs. Its amazing how a good carb up can really make you look full. In the mirror tonight I just looked big compared to yesterday.
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Nice hope those carb up days give a nice boost on this diet, I had 2 huge carb days Friday and Saturday and I agree it really makes you look more full.

Keep up the good work!
 
JudgementDay said:
Nice hope those carb up days give a nice boost on this diet, I had 2 huge carb days Friday and Saturday and I agree it really makes you look more full.

Keep up the good work!
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Thanks! Yeh the Carb ups help I'm sure and have other benefits too. Ill probably incorporate more carbs into build days to try and fill up more. It will help make it easier to get that calorie count up there too. ;)


Now getting ready for 5AM cardio!! :run:
 
Nice yeah increasing carbs is nice on build days. Still have to be careful not to go overboard, or have to many of them with really high carbs. Although I can tell you for sure those mentioning having to go on a different diet for bulking are completely wrong. I have unintentionally bulked the past two weeks just by eating alongside my increasing appetite. I will say that you need to watch the intake with this or you can get to where you easily eat more than your allotted calories for the day.
 
MrKleen73 said:
Nice yeah increasing carbs is nice on build days. Still have to be careful not to go overboard, or have to many of them with really high carbs. Although I can tell you for sure those mentioning having to go on a different diet for bulking are completely wrong. I have unintentionally bulked the past two weeks just by eating alongside my increasing appetite. I will say that you need to watch the intake with this or you can get to where you easily eat more than your allotted calories for the day.
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I will definetely be watching it closely on carbs and cals for the build days. I have regularly been tracking cals and have been within 100 every day of the goal I try to hit. Its good to know that bulking can be done with this diet fairly easy, but hopefully those burn days along with not going too far on build days will equal keeping bodyfat at bay if not lowering a tad....thats the goal anyways.


Treadmill and elliptical this morning. 20 minutes treadmill (10 minutes jogging 6mph and 10 minutes walking incline) for 200 cals. 15 minutes HIIT on Elliptical for 250 cals. Cals should end up somewhere around 1800 today. :banana:
 
RickRock13 said:
I will definetely be watching it closely on carbs and cals for the build days. I have regularly been tracking cals and have been within 100 every day of the goal I try to hit. Its good to know that bulking can be done with this diet fairly easy, but hopefully those burn days along with not going too far on build days will equal keeping bodyfat at bay if not lowering a tad....thats the goal anyways.


Treadmill and elliptical this morning. 20 minutes treadmill (10 minutes jogging 6mph and 10 minutes walking incline) for 200 cals. 15 minutes HIIT on Elliptical for 250 cals. Cals should end up somewhere around 1800 today. :banana:
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Not too worry my friend. I am down to 207 dropping water and what not. Abs have cleaned back up and should be on point right where I was at 200 in my last pic but about 205 by the end of the week. Love the lean gains and a few twists in macros and tada what almost looked like a crisis has all but vanished already.
 
MrKleen73 said:
Not too worry my friend. I am down to 207 dropping water and what not. Abs have cleaned back up and should be on point right where I was at 200 in my last pic but about 205 by the end of the week. Love the lean gains and a few twists in macros and tada what almost looked like a crisis has all but vanished already.
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I don't think I need to worry too much about going over the mark on build days at my current caloric level. I filled up nicely my last one and weighed in at 175 the next day which was up 1.5 lbs, then after burning and low Cal's yesterday I weighed this morning at 173 which is down .5 overall this week!! I think things are working well at these numbers, but I need a little more time to know for sure.

Today is another build day, and I will go for another 3500 Cal's and see how it goes. Now time to hit the gym for some Back/Biceps!!
 
I think it will be great for you man!
 
Had a pretty good workout this morning. I hit some Back/Biceps and everything got taxed pretty good. Once again I hit my calorie goal for the day and got my 3500 in. I look like I've filled up some. I can't wait to see how my weight is in the morning.

I am going to try and clean up pretty good tomorrow by eating no more than 1600-1700 Cal's and burning a good amount during cardio!! :run:
 
how's the hunt for abs going Rick?
 
Weighed in this morning at 174.5, so I filled up good after yesterdays diet which put me up 1.5 lbs. I think the calories are pretty good where they are right now for recomping. A little more time and I will be able to see if I need to adjust more if the fat loss stalls. I think its good here for now though and I am not taking in more than 1800 on burn days.

Speaking of burn days, today was a burn day and cardio. More treadmill and HIIT elliptical total of 45 minutes and around 600 Cal's :D
Diet was clean, and around 1800

If I wake up tomorrow and weight is cleaned up to around 173ish, then I think I will be on the right track! ;)
 
RickRock13 said:
They are peeking from behind the bushes and trying to come out, maybe ready for a showing in a couple weeks...;)
Click to expand...

You better be!
BISH
 
Nice can not wait to see them!

WARNING!!! Shameless Log Promotion Ahead
Here is the link to my new log. Come on everyone let's see how much farther I can take this recomp using the Intermittent Fasting and FINAFLEX 1-ANDRO.

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MrKleen73 said:
Nice can not wait to see them!

WARNING!!! Shameless Log Promotion Ahead
Here is the link to my new log. Come on everyone let's see how much farther I can take this recomp using the Intermittent Fasting and FINAFLEX 1-ANDRO.

Invalid Link Removed
Click to expand...

I'm there man! Count on it!



Weighed in this morning at 173 as expected, so I did clean up nice yesterday after filling up on my last training day. Filling up again today and will hit cardio hard tomorrow as well as keeping the cals down.

It seems that having my Cal's where they are right now at 3500/1800 is working well for recomp. I seem to be a little more full and a Tad leaner. My weight hasn't changed much and I'm only down a half pound this week, but that is expected when doing a true recomp.

I may have to adjust a little bit, but not much. I could probably take Cal's to around 3200/1600 and still be a good recomp, but increase fat loss a bit. I may do that but still undecided. I need a few more days to really see how my fat loss is going at my current caloric level.

Strength is rising again. Itsbeen a while since I could say that, but the increase in Cal's has really made the difference. I'm real close to finding that sweet spot to have my Cal's to get the best of both worlds! :sgrin:
 
KILL THIS ****ING **** ROCK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I wanna see a ripped up Rick here soon! Keep at it harder than ever big man, almost there!!!
 
BarbellBeast said:
KILL THIS ****ING **** ROCK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I wanna see a ripped up Rick here soon! Keep at it harder than ever big man, almost there!!!
Click to expand...

You got it buddy!! I'm gonna give it hell!!! You count on that!!

Going to go kill some cardio here in a bit! Taking my Adderllin/Ephedrine and let the sweat pour!!
 
Drip Drip, Drip, Sound of sweat hits the floor. Drip Drip Drip, it motivates me just a little more. Drip Drip Drip, no we're not done! Drip Drip Drip, this workout is just getting fun.
 
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