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  1. #1
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    A Pic I Took This Morning...

    Here's a pic I took this morning. I've been clean for a little over two months. I did a quick Shoulder/Tri workout this morning and snapped this pic.

    I think it turned out pretty good. I'm at around 185-190lbs, BF I have no idea.
    Attached Thumbnails Attached Thumbnails A Pic I Took This Morning...-newronpics.jpg  

  2. #2
    bigol'legs's Avatar
    bigol'legs is offline Quadzilla
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    Lookin pretty lean Ronny... id say around 10-11% BF.

    Keep on PUMPIN!!

  3. #3
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    Id let you kiss it

  4. #4
    bigol'legs's Avatar
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    Quote Originally Posted by mass junkie
    Id let you kiss it

  5. #5
    Blown_SC is offline Retired Vet
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    Looking nice and lean brutha... you tiny-waisted muthafuka...

  6. #6
    RoNNy THe BuLL's Avatar
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    Man! I found some before pics! You guys are gonna laugh...

  7. #7
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    Here's a BEFORE and AFTER


    Before was taken when I had never even touched the sauce...all natural.

    The second was taken a few weeks back. It's very blurry because it was dark when I took the pic, but you can clearly notice the difference.

    Funny now that I look at it....
    Attached Thumbnails Attached Thumbnails A Pic I Took This Morning...-ronbefore3.jpg   A Pic I Took This Morning...-ron3.jpg  

  8. #8
    RoNNy THe BuLL's Avatar
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    Quote Originally Posted by mass junkie
    Id let you kiss it
    Man...that would be tough. I'd have to Lay down or you'd have to get on some sort of ladder-device.

  9. #9
    Blown_SC is offline Retired Vet
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    Very cool pair of pics...

    I never knew you were a homo though... I mean... Guess jeans??? ....

    Look great as usual brutha.. keep it up...

  10. #10
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    Dang, you are a lean one. Looking good, keep it up, bro.

  11. #11
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    YES.. i thought i was the only one that took pics of myself after a workout..
    in fact my avatar was taken after a leg workout (there WAS more to the pic)

  12. #12
    RoNNy THe BuLL's Avatar
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    Quote Originally Posted by Blown_SC
    Very cool pair of pics...

    I never knew you were a homo though... I mean... Guess jeans??? ....

    Look great as usual brutha.. keep it up...
    Man, that was like 2 years ago. Why you gotta open your Haterade on me.

  13. #13
    Blown_SC is offline Retired Vet
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    Quote Originally Posted by RoNNy THe BuLL
    Man, that was like 2 years ago. Why you gotta open your Haterade on me.
    I'm insecure, and wasn't hugged as a child.

  14. #14
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    Quote Originally Posted by mass junkie
    Id let you kiss it
    hahaha.....i was thinking the same thing mass...

    OG

  15. #15
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    Wish I was that lean bro
    looking good

  16. #16
    RoNNy THe BuLL's Avatar
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    It took me a tonne of cardio to get lean I mean a tonne. I do 45-75 minutes every morning at a steady walk and eat very clean for the most part.

    I can honestly contribute my success to CKD...that **** is awesome if you can manage it.

  17. #17
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    That's a good physique bro. Very good. Solid. I'd say you're body fat is 10% and no more. Just because you don't show abs doesn't mean ****.

    Anyway, what is CKD?

  18. #18
    Blown_SC is offline Retired Vet
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    Quote Originally Posted by DocHoliday
    That's a good physique bro. Very good. Solid. I'd say you're body fat is 10% and no more. Just because you don't show abs doesn't mean ****.

    Anyway, what is CKD?
    Here ya go Doc...

    http://www.c-k-d.com/

  19. #19
    RoNNy THe BuLL's Avatar
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    I did a modified CKD...here's what it consisted of.

    DIET
    Beginning of "Glycogen Depletion"
    Sunday - 200g Protein/200g Fat/20g Carb = 2680 Calories
    Monday - 200g Protein/200g Fat/20g Carb = 2680 Calories
    Tuesday - 200g Protein/200g Fat/20g Carb = 2680 Calories
    Wednesday - 200g Protein/200g Fat/20g Carb = 2680 Calories
    Thursday - 200g Protein/200g Fat/20g Carb = 2680 Calories

    Beginning of "Carb Load"
    Friday - (MORNING to 5:00pm)100g Protein/100g Fat/20g Carb = 1380 Calories
    Friday - (5:00pm to Bedtime) 100g Protein/50g Fat/500g Carb = 2950 Calories
    Saturday - 100g Protein/50g Fat/1000g Carb = 4850 Calories

    WORKOUT ROUTINE

    CARDIO
    Sunday - 75 Minutes AM Cardio (empty stomach @ 3.5mph/12% Incline)
    Monday - 60 Minutes AM Cardio (empty stomach @ 3.5mph/12% Incline)
    Tuesday - 60 Minutes AM Cardio (empty stomach @ 3.5mph/12% Incline)
    Wednesday - 45 Minutes AM Cardio (empty stomach @ 3.5mph/12% Incline)
    Thursday - 45 Minutes AM Cardio (empty stomach @ 3.5mph/12% Incline)
    Friday - 30 Minutes AM Cardio (empty stomach @ 3.5mph/12% Incline)
    Saturday - REST

    Routine/Split

    MONDAY - CHEST/TRICEP/SHOULDER/QUAD
    Flat Bench Press - 5 Sets of 3 Reps
    Military Press - 5 Sets of 3 Reps
    Weighted Tricep Dips - 5 Sets of 3
    Squat - 5 Sets of 3 Reps

    TUESDAY - BACK/BICEPS/TRAPS/HAMSTRINGS
    Chin Ups - 5 Sets of 3 reps
    Barbell Curls - 5 Sets of 3 Reps
    Barbell Shrugs - 5 Sets of 3 Reps
    Hamstring Curls - 5 Sets of 3 Reps

    WEDNESDAY - CHEST/TRICEPS/SHOULDERS/QUADS
    Incline Barbell Press - 5 sets of 3 Reps
    Dumbell Shoulder Press - 5 sets of 3 Reps
    EZ Bar Nosebreakers - 5 Sets of 3 Reps
    Quad Extensions - 5 Sets of 3 Reps

    THURSDAY - BACK/BICEPS/TRAPS/HAMSTRINGS
    Deadlifts - 5 Sets of 3 Reps
    Hammer Curls - 5 Sets of 3 Reps
    Dumbell Shrugs - 5 Sets of 3 reps
    Hamstring Curls - 5 Sets of 3 Reps

    FRIDAY (EVENING After First Carb Load) - ABS/CALVES/FOREARMS
    Crunches - 20 Sets of 20 Reps
    Standing Calve Raises - 20 sets of 20 reps
    Forearm Dumbell Twists - 20 sets of 20 reps

    SATURDAY (EVENING) - FULL BODY
    Dumbell Chest Press - 2 sets of 20, 15 Reps
    Lat Pull Downs - 2 sets of 20, 15 Reps
    Lateral Raises - 2 sets of 20, 15 Reps
    Bicep Curls - 2 sets of 20, 15 Reps
    Overhead Dumbell Tricep Extensions - 2 sets of 20, 15 Reps
    Leg Extensions - 2 sets of 20, 15 Reps
    Stiff-Legged Deadlifts - 2 sets of 20, 15 Reps
    Dumbell Shrugs - 2 set of 20, 15 reps

    SUNDAY - ABS/CALVES/FOREARMS
    Crunches - 20 Sets of 20 Reps
    Standing Calve Raises - 20 sets of 20 reps
    Forearm Dumbell Twists - 20 sets of 20 reps
    Last edited by RoNNy THe BuLL; 09-25-2004 at 12:34 AM.

  20. #20
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    EXPLANATIONS

    DIET
    - It's a High Fat/High Protein diet. Why so much fat? To help keep calories high and keep you in a semi-anabolic state while shedding bodyfat
    - Most of the protein you consume should be from real foods; Eggs, Beef, Chicken, Steak, etc...
    - As you approach a Calorie stand-still, I took a little bit of T-Mags "Cheat To Win" philosophy and threw in an early Carb-Load on the second half of Friday, so come Saturday morning your Glycogen stores should be full. Not only that, but the increased calories will stimulate your natural thyroid to kick into high gear
    - When the calories get higher, it's normal for you to sweat. It's a good sign your Thryoid is in high gear and getting at that stubborn bodyfat that won't go away

    CARDIO
    - Keep in mind this is where all your fat burning will stem from
    - You start off with a longer time since technically you're glycogen is still in your blood stream since Sunday's huge carb load, so you can handle more cardio without slipping into a catabolic state. It's not intense by any means, but it does the job well
    - As the week goes on and you start to fatigue, your cardio tends to become lesser in length as you start to slip into Ketosis
    - Once you carb load, your cardio stops completely

    WORKOUT
    - You keep your reps and exercise length pretty low as you want to stimulate the muscle but not cortisol release. With the lower reps, you can hit muscle groups more often as the CNS doesn't release as much Cortisol that would regularly stimulate Catabolism (counter-productive when dieting)
    - As soon as you start to Carb Load and the Glycogen is back in your muscles and system, you take advantage of it and switch into higher reps to 'burn' and 'pump' the Glycogen back out of the muscle when your Carbs and Calories are the highest
    Last edited by RoNNy THe BuLL; 09-25-2004 at 12:36 AM.

  21. #21
    RoNNy THe BuLL's Avatar
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    Also, take into account I was on some sort of gear while doing this.

    I was running...

    500mg Test C - EW
    500mg EQ - EW
    100mg Fina - ED
    50mg Winny - ED

    That helped hold onto muscle too. I don't recommend this to Natty's but I do have another version for the Natural Bodybuilders that is on a short 5 day split that has yielded very similar results.

  22. #22
    dumblucky's Avatar
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    awesome traps bro

  23. #23
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    Quote Originally Posted by RoNNy THe BuLL
    Here's a pic I took this morning. I've been clean for a little over two months. I did a quick Shoulder/Tri workout this morning and snapped this pic.

    I think it turned out pretty good. I'm at around 185-190lbs, BF I have no idea.
    Yea you look good here bro, i think something you should hit hard is them abs.

  24. #24
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    i dont know man, i'd say you were less than 10-11% but thats just my opinion

  25. #25
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    Quote Originally Posted by RoNNy THe BuLL
    500mg Test C - EW
    500mg EQ - EW
    100mg Fina - ED
    50mg Winny - ED
    Consider adding 50mg proviron ED next time you run that... the muscle hardness it gave me was quite a nice feeling! And as a bonus it's a great anti-E.

    Nice job btw! Looking great!

    Red

  26. #26
    RoNNy THe BuLL's Avatar
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    IF I ever go back to the sauce, I'll be sure to add in some Proviron .

  27. #27
    anaBROLIC's Avatar
    anaBROLIC is offline Only The Strong Survive
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    nice traps bro, pump them arms up..

  28. #28
    RoNNy THe BuLL's Avatar
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    Thanks bro. Right now everything is in proportion, I have no real bodyparts that are overpowering. I like it like that.

  29. #29
    slizzut's Avatar
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    Quote Originally Posted by RoNNy THe BuLL
    Also, take into account I was on some sort of gear while doing this.

    I was running...

    500mg Test C - EW
    500mg EQ - EW
    100mg Fina - ED
    50mg Winny - ED

    That helped hold onto muscle too. I don't recommend this to Natty's but I do have another version for the Natural Bodybuilders that is on a short 5 day split that has yielded very similar results.

    I'm interested to see your version for the all natural person. Thanks bro.

  30. #30
    RoNNy THe BuLL's Avatar
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    Here's for a Natural person....

    DIET

    Day 1/2 - Low Carb
    200g Protein (No shakes)
    200g Fat (EFA)
    <20g Carb

    Day 3
    UP TO 5:00pm
    100g Protein
    100g Fat

    AFTER 5:00pm
    100g Protein
    200g Carb
    50g Fat (EFA)

    Day 4 - Full Carb
    100g Protein
    600g Carb
    50g Fat (EFA)

    Day 5 - Back To No Carb
    200g Protein
    200g Fat
    <50g Carb


    WORKOUT

    Day 1 - Chest/Tri/Shoulders/Quad
    Squats = 5 sets of 3 reps
    Flat Bench Press = 3 sets of 3 reps
    Incline Bench Pres s = 3 sets of 3 reps
    Weighted Dips = 5 sets of 3 reps
    Clean, Jerk & Press = 5 Sets of 3 reps

    Day 2 - Back/Biceps/Hamstring/Traps
    Deadlifts = 3 sets of 3 reps
    Chin ups = 5 sets of 3 reps
    Barbell Curls = 5 sets of 3 reps
    Barbell Shrugs = 5 sets of 3 reps
    Hamstring Curls = 3 sets of 3 reps

    Day 3 - Abs/Calves/Forearms (PM after beginning of Carb Load)
    Abs - 20 sets of 20
    Calves - 20 sets of 20
    Forearms - 20 sets of 20

    Day 4 - FULL UPPER BODY

    Dumbell Chest Press - 2 sets of 15, 10
    Dumbell Incline Press - 2 sets of 15, 10
    Lat Pull Downs - 2 sets of 15, 10
    V-Bar Rows - 2 sets of 15, 10
    Dumbell Shoulder Press - 2 sets of 15, 10
    Bent Over Laterals - 2 sets of 15, 10
    Dumbell Curls - 3 sets of 20, 15, 10
    Nosebreakers - 3 sets of 20, 15, 10
    Leg Extensions - 3 sets of 20, 15, 10
    Hamstring Curls - 3 sets of 20, 15, 10

    Day 5 - REST

    REPEAT

    CARDIO
    All first thing AM on an EMPTY STOMACH

    Day 1 - 45 Minutes @ 3.5mph/12% Incline
    Day 2 - 45 Minutes @ 3.5mph/12% Incline
    Day 3 - 30 Minutes @ 3.5mph/12% Incline
    Day 4 - None
    Day 5 - 60 Minutes @ 3.5mph/12% Incline

  31. #31
    EastCoaster's Avatar
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    Quote Originally Posted by RoNNy THe BuLL
    Here's a pic I took this morning. I've been clean for a little over two months. I did a quick Shoulder/Tri workout this morning and snapped this pic.

    I think it turned out pretty good. I'm at around 185-190lbs, BF I have no idea.


    Bro, we look a lot alike... body, skin, face... everything

  32. #32
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    Quote Originally Posted by RoNNy THe BuLL
    Here's for a Natural person....

    DIET

    Day 1/2 - Low Carb
    200g Protein (No shakes)
    200g Fat (EFA)
    <20g Carb

    Day 3
    UP TO 5:00pm
    100g Protein
    100g Fat

    AFTER 5:00pm
    100g Protein
    200g Carb
    50g Fat (EFA)

    Day 4 - Full Carb
    100g Protein
    600g Carb
    50g Fat (EFA)

    Day 5 - Back To No Carb
    200g Protein
    200g Fat
    <50g Carb


    WORKOUT

    Day 1 - Chest/Tri/Shoulders/Quad
    Squats = 5 sets of 3 reps
    Flat Bench Press = 3 sets of 3 reps
    Incline Bench Pres s = 3 sets of 3 reps
    Weighted Dips = 5 sets of 3 reps
    Clean, Jerk & Press = 5 Sets of 3 reps

    Day 2 - Back/Biceps/Hamstring/Traps
    Deadlifts = 3 sets of 3 reps
    Chin ups = 5 sets of 3 reps
    Barbell Curls = 5 sets of 3 reps
    Barbell Shrugs = 5 sets of 3 reps
    Hamstring Curls = 3 sets of 3 reps

    Day 3 - Abs/Calves/Forearms (PM after beginning of Carb Load)
    Abs - 20 sets of 20
    Calves - 20 sets of 20
    Forearms - 20 sets of 20

    Day 4 - FULL UPPER BODY

    Dumbell Chest Press - 2 sets of 15, 10
    Dumbell Incline Press - 2 sets of 15, 10
    Lat Pull Downs - 2 sets of 15, 10
    V-Bar Rows - 2 sets of 15, 10
    Dumbell Shoulder Press - 2 sets of 15, 10
    Bent Over Laterals - 2 sets of 15, 10
    Dumbell Curls - 3 sets of 20, 15, 10
    Nosebreakers - 3 sets of 20, 15, 10
    Leg Extensions - 3 sets of 20, 15, 10
    Hamstring Curls - 3 sets of 20, 15, 10

    Day 5 - REST

    REPEAT

    CARDIO
    All first thing AM on an EMPTY STOMACH

    Day 1 - 45 Minutes @ 3.5mph/12% Incline
    Day 2 - 45 Minutes @ 3.5mph/12% Incline
    Day 3 - 30 Minutes @ 3.5mph/12% Incline
    Day 4 - None
    Day 5 - 60 Minutes @ 3.5mph/12% Incline

    Interesting, thanks bro!

  33. #33
    Blown_SC is offline Retired Vet
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    Ronny loves his CKD ...

    Quote Originally Posted by EastCoaster
    Bro, we look a lot alike... body, skin, face... everything
    That's really too bad bro....









    Jk...

  34. #34
    slizzut's Avatar
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    I don't think I could do a CKD but its interesting nonetheless..

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