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Time to be Critiqued 365 days In korea, Backer goes on a Recomp mission

i wanna sya the tally for mileage walked this week is up to 15 miles

my god how am I gonna do legs tomm lol

i had the most insane deadlift day on tuesday my back all the way up to my traps are killing me

im actually having to shovel tons of food down my throat just to keep from wasting away between walking 5 miles then lifting ive skipped cardio all week until im done inprocessing and i wont have to walk so many places but it should be too hard to get ripped here
 
well here is my dilema, im about to head to the gym to do legs,

after walking about 20 miles this week, i can def feel this in my hamstrings

i feel a bad leg workout coming on, so im doing everything possible to get amped up

stay tuned
 
so after doing some reading at the library yesterday , I was looking thru my journa this week wondering how many calories ive burned, to determine next weeks food intake.

since the average 220lb man burns about 150 calories walkin mph for 30 min and burns 300 calories every 30 min with heavy weight training

and last with my weight and size my BMR is around 2400 calories burned at rest per day

so if im calculating right lm looking around 6000 calories burned this week from exercise and ****in walking everywhere.

and around 12000 calories over the last 5 days just sustaining life which totals about 18000 calories since sunday. which is right around where id like to be seeing as i took in 17,000 calories worth of food and protein since sunday.

Once all my inprocessing is done my exercise calroies will drop slightly as i wont be walking 5 miles a day, but it will level out a bit as my cardio will pick up after each lift. So it looks like im off to a ok start this week. Next week ill start detail my lifts a bit more and shoot for some updated pics by sept 1
 
i initially thought about 4000 to start. but im thinking more along 3500 i dont want to loose too fast, I am giving myself a yr, and have tried to plan out stages

the slower the better as my main aspect is keeping muscle and strength

supplementation will also change as my plans move around
 
SO weigh -in today was 221.5 my weight is stabling out now. i plummeted alot but it wasnt too bad.

My food has been almost spot on, although i think im gonna add an extra meal in before bed. Prob yogurt or something

My water intake isnt were i want it to be though, i need to pick up a extra 48 oz during the day . It tough with all the walking and sweating. Plus the amount of fluid i lose in the gym is insane. i threw away 2 tank tops last week due to be saturated enough that i didnt want to carry them home.

one thing i do like is the fact that every night for dinner the chow hall has spinach every night.

every day since ive arrived on base ive had an omelete or scrambed eggs with ham and onions. and every night its been chicken spinach, and fruit of somesort

i need to maintain or even gain a bit on my current weight, i dont want to drop below 220 at all and ideally id like to be about 225 but i have tons of time

all i have is time

ill tell ya one thing stacking Applieds newest anabolic Drive and RPM together really brings me to borderline overtraining. Im still hobbling around today after leg day on friday
 
Hey I met your bosses this weekend... They are truly stand up and very nice people.. I gave them some goodies for ya in their next care package to you.. Take care big guy and keep me informed dammit

Outside Backer said:
SO weigh -in today was 221.5 my weight is stabling out now. i plummeted alot but it wasnt too bad.

My food has been almost spot on, although i think im gonna add an extra meal in before bed. Prob yogurt or something

My water intake isnt were i want it to be though, i need to pick up a extra 48 oz during the day . It tough with all the walking and sweating. Plus the amount of fluid i lose in the gym is insane. i threw away 2 tank tops last week due to be saturated enough that i didnt want to carry them home.

one thing i do like is the fact that every night for dinner the chow hall has spinach every night.

every day since ive arrived on base ive had an omelete or scrambed eggs with ham and onions. and every night its been chicken spinach, and fruit of somesort

i need to maintain or even gain a bit on my current weight, i dont want to drop below 220 at all and ideally id like to be about 225 but i have tons of time

all i have is time

ill tell ya one thing stacking Applieds newest anabolic Drive and RPM together really brings me to borderline overtraining. Im still hobbling around today after leg day on friday
Click to expand...
 
Don and tanya are great people

Thanks for the well wishes Raven. Ill send pics ;)
 
Man the name of the game the last 2 days has been Volume. Ive never trained witht eh amount of volume like i have the past 2 days. Ive also never sweat like I have either. The combo of RPM and Drive have made it damn near impossible to leave the gym. But today on my day off Im paying for it BIG TIME

REcap of the last 2 days

Flat bench Incline Bench Bottom Cable X's Top Cable x's Dips
225x8 4 sets 155x15 4 sets 45x15 3 sets 55x12 3 sets 5 sets of 10

BB Skull Crushers Dip Machine Close grip press Single arm pulldowns
80lbs x 8 4 sets 200lbs x 12 4 sets 135x15 3 sets 50x15 5 sets

Tuesday Back bi's

V Bar Pulldown Stding T bar rows wide grip Narrow Grip
200x8 4 sets 2 plates x 11 3 sets 2plates x11 3 sets

hammer Grip pulldowns Single arm Lat pulldowns Bent Over cable raises
200x12 3 sets 125x15 3 sets 25x20 3 sets

Bi's

Seated Preacher Curl Standing DB curl Seated Hammer Curls Stand Cable Curl
105lbs x 12 5 sets 40x15 3sets 35x15 4 sets 30x20 4 sets


a **** ton of stretching and a ton of protein. today im so sore and tired. DOMS in my tri's are killing me, I cant straighten my arm all the way out. Im down to 219.5 so im gonna increase my cal's a bit espeically with shock week coming next week. But im already seeing changes that are very inspiring. Im about 2 weeks out from picture update
 
Outside Backer said:
Man , i cant kick this time change, no matter what I do or what I take, im up at 0300 everyday, But im not the only one, the few that flew over here are also going thru it so im glad im not the only one.

Eating is so much fun hahah

0400 protein shake 3 igf-2 2 flax oil

Breakfast 0530

Omelet with Ham cheese and tomato
Bananna
Muffin
2 glasses of OJ
1 glass of Choco milk

1000 shake

1200 lunch 3 igf-2 2 flax oil
BBQ chicken breast
Mash potatoes
Peas
3 glasses of water

1500 shake 3 igf-2 3 rpm 3 Drive

Lift 1600-1700
run from 1730-1800
1 serving of regen-x

Dinner
Turkey breast
Cornbread stuffing
Rice

Cottage cheese with fruit coctail
1 glass grape juice
1 glass oj
1 glass of water

1800 **** my brains out

throughout the day inprocessing I walked about 2 miles because the base is so spread apart it sucks

im down 7 lbs since i arrived in korea. most is water since i sweat standing here
Click to expand...

It can take up to a month- the time change really sucks at first :(
 
Well this week has just been jacked up but I will say i ran about 8 miles this week

today from 530am til about 3pm it was all cardio, i prob lost like 10 lbs

4 miles with rucksack and 5 hrs with Body armour helmet and m-16 in 90 degree heat

that shoulda helped a bit
 
here are some pics about 12 weeks out from my initial goal. im down about 11lbs give or take since my arrival on station. i shoulda waited til after the gym but i dont like pump pics because i only look like that for about 2 hrs a day. So ill snap pics of what i look like all the time

sorry the lighting sucks, these dorm rooms only have lamps

here are some of me leaving to go to the gym as u can also see i havent seen sunlight since i arrived on station as well

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still learning posing
 
i forgot to add a side bicep shot so ill try it out

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man so nice, i just got back from 35 min of cardio and 20 min of abs,

lifting at 10am and cardio and abs at 11pm at night rocks im gonna stick with this for a long while

360 cals on the eliptical ftw

just dropped 3 igf-2 time for bed
 
im truly loving the drive / rpm combo more then anything

even on a caloric low im still pumped and strong as hell. tommarow is leg day so no cardio tonight so i can rest up

my best rpogress thus far have been my shoulders but it still wayyyyyy too early
 
sorry for lack of updates ive changed everything up and ive been busy as hell

Right now i train every 12 hrs give or take. Let me explain

0830-0900 wake morning ab work in my room then breakfast
1000-1130 GYM
Im back training DC for now, Big lifts compound movements strength and power. The rest pause allows me to burn a bit more calories as well.

when Im done Ill have a shake and walk about a mile around base.
1300 is lunch as of late all Ive eaten is chicken breast. 3 in a sitting with cottage cheese and fruit for desert. same goes for dinner.

Im limited on my food since i eat 3 times a day at the chow hall. I do have a kitchen in my dorm room i can use but time is limited for me.

1500-2300 work.
2330-0030 Cardio and Body weight Core type exercises. I use this time to unwind from work, and work on my retard strength as I like to call it. I have friends that can do 1 legged squats or hold a side bridge all day long but are weak other wise. me i can do neither but stronger in terms of lifting.

so this time frame i use 30 min for eliptical since running hurts the other 30 min working my core and other bodyweight stability exercise

1245-0100 is around the time im hitting the sack.

the weekends on saturday morning I take Combatatives classes, Basically Military martial arts a blend of brazillian ju jitsu, mui tuy eskirma, boxing and some other **** i cant pronounce. That is offered here by the army which is nice of them plus it teaches me to defend myself and kill a ****er if he steps out of line I also rest and work my second job at chilli's

this isnt spot on some times may vary, like i may sleep til 0930 then have a MRP shake before training and skip morning ab work.

Since Im here alone, with no family i have plenty of time to myself hence the reason why i work extra on weekends. They call this place the world cup of drinking. 127 bars and clubs withing a few block radius here in songtan. Plus women everywhere here love big american men so instead of drinking and partying i work so i can keep my marriage lol

Im looking for a total transformation

these pics are current as of 2 weeks ago.I obviously have not changed any in 2 weeks so this is what im going by. oh and Ive moved into my own dorm room with no roomates so im at peace as well
 
I know i havent updated this in awhile. ive been so busy lots of work, 2 jobs school, research. leaves me enough to to bust my ass in the gym and sleep

im down to about 223-224 physically im in some of the best shape of my life. All the free time to lift and lift right without rushing is nice

im gonna model a few poses for ya with AN's new beanes :D

My idea holler

Ill get some leg shots up this week. I saw 2 bveins in my quads this week. i was almost tempted to shave my legs lol My quad sweep and shoulders which have been my main focus are starting to catch up now

Now for some cold poses. i want to bring a camera with me to get some pumped shot in the gym but im sure ill look like a fruit


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