How I Went from 220lbs to 175lbs In 8 Weeks - IN DETAIL

[RoNNy THe BuLL]

Steroids
600mg Enanthate
100mg Fina ED
50mg Winny ED
400mg EQ

Supplements
Glutamine
Multivitamin
Trib

Nutrition
I basically ran a modified CKD diet (check out www.c-k-d.com for full details). From days 1 to days 5 I had almost no carbs and a high fat and protein diet. Roughly consisting of around 200 grams of each and no shakes whatsoever during those five and a half days. From day 6 to the first half of day 7 I would eat almost 1500g of Carb in total and fill out massive, almost gaining 10lbs of water each time. I would eat 1000g of Carb, 300g Protein and 50g Fat during Day 6 and around 500g Carb, 300g Protein and around 75g Fat during day 7. I would then repeat the cycle.

Training
On my low carb days I would only train with the rep range of 2-4. Yep. 2-4 reps. Why? Because I would stimulate the muscle enough to hold onto it without stimulating the CNS to release cortisol since I was hitting the muscles so frequent. When I carbed up, I would increase my rep range from 10-20 reps and do a full upper body workout on Day 6 and a lower body workout on Day 7.

Also, I would do an hour of low-intensity cardio in the morning on an empty stomach and another hour before I went to bed as all my fat burning would come from my cardio and not my intense, but short workouts.

Schedule

Day 1 - Chest/Triceps/Shoulders/Abs (20g Carbs, 200g Protein, 200g EFA Fat **NO SHAKES**)
- Incline Bench Press (3 sets of 4, 3, 2 reps)
- Flat Bench Press (3 sets of 4, 3, 2 reps)
- Incline Bench Press (2 sets of 3, 2 reps)
- Skullcrushers (3 sets of 4, 3, 2 reps)
- Overhead Dumbell Extensions (3 sets of 4, 3, 2 reps)
- Military Press (3 sets of 4, 3, 2 reps)
- Cleans (3 sets of 4, 3, 2 reps)

Day 2 - Back/Biceps/Traps (20g Carbs, 200g Protein, 200g EFA Fat **NO SHAKES**)
- Deadlifts (3 sets of 4, 3, 2 reps)
- T Bar Rows (3 sets of 4, 3, 2 reps)
- V Bar Rows (2 sets of 4, 3 reps)
- Barbell Curls (3 sets of 4, 3, 2 reps)
- Dumbell Curls (3 sets of 4, 3, 2 reps)
- Barbell Shrugs (5 sets of 4, 4, 3, 3, 2 reps)

Day 3 - Chest/Triceps/Shoulders (20g Carbs, 200g Protein, 200g EFA Fat **NO SHAKES**)
- Decline Bench Press (3 sets of 4, 3, 2 reps)
- Flat Bench Press (3 sets of 4, 3, 2 reps)
- Decline Bench Press (2 sets of 4, 3 reps)
- Weighted Dips (3 sets of 4, 3, 2 reps)
- Overhead Skullcrushers (3 sets of 4, 3, 2 reps)
- Behind-The-Neck Military Press (3 sets of 4, 3, 2 reps)
- Dumbell Presses (3 sets of 4, 3, 2)

Day 4 - Back/Biceps/Traps (20g Carbs, 200g Protein, 200g EFA Fat **NO SHAKES**)
- Wide Grip Chin Ups (3 sets of 4, 3, 2 reps)
- Lat Pull Downs (3 sets of 4, 3, 2 reps)
- Wide Grip Chin Ups (2 sets of 4, 3 reps)
- Close Grip EZ bar Curls (3 sets of 4, 3, 2 reps)
- Wide Grip EZ bar Curls (3 sets of 4, 3, 2 reps)
- Dumbell Shrugs (5 sets of 4, 4, 3, 3, 2 reps)

Day 5 - Legs (20g Carbs, 200g Protein, 200g EFA Fat **NO SHAKES**)
- Squats (5 sets of 4, 4, 3, 3, 2 reps)
- Lunges (5 sets of 4, 4, 3, 3, 2 reps)
- Hamstring Curls (5 sets of 4, 4, 3, 3, 2 reps)
- Squats (5 sets of 4, 4, 3, 3, 2 reps)
- Donkey Raises (10 sets of 5, 5, 5, 5, 4, 4, 4, 3, 3, 2 reps)

Day 6 - Full Upper Body (1000g Carb, 300g Protein, 50g Fat)
- Incline Dumbell Presses (4 sets of 20, 15, 10, 10 reps)
- Decline Dumbell Presses ( 4 sets of 20, 15, 10, 10 reps)
- Lat Pull Downs (4 sets of 20, 15, 10, 10 reps)
- V-Bar Rows (4 sets of 20, 15, 10, 10 reps)
- T Bar Rowns (4 sets of 20, 15, 10, 10 reps)
- Tricep Push Downs (4 sets of 20, 15, 10, 10 reps)
- Dumbell Curls (4 sets of 20, 15, 10, 10 reps)
- Machine Dips (4 sets of 20, 15, 10, 10 reps)
- Preacher Bar Curls (4 sets of 20, 15, 10, 10 reps)
- Lateral Raises (4 sets of 20, 15, 10, 10 reps)
- Seated Dumbell Press (4 sets of 20, 15, 10, 10 reps)
- Bent Over Lateral Raises (4 sets of 20, 15, 10, 10 reps)

Day 7 - Full Lower Body (500g Carb, 300g Protein, 75g Fat)
- Squats (5 sets of 20, 20, 20, 20, 20 reps)
- Hamstring Curls (5 sets of 20, 20, 20, 20, 20 reps)
- Seated Calf Raises (10 sets of 20 reps)

REPEAT

As you can see, I took complete advantage of the Glycogen pump from the High Carb day and I trained late in the evening. I trained abs every morning after cardio. I only did cardio for 2 hours a day around 4-5 days of the week. Generally from days 1-5.

The biggest thing about going about fat-loss via this method is that it's very draining mentally as well as physically. To see yourself shrink on the low carb days and have even the most moderate weight feel heavy is ****. But when you high-carb it and explode within a day, it's well worth it. The striations come out and the abs etch in. The muscles are hard and seperated and you feel your metabolism kick into high gear. Awesome stuff and perfect for fat loss if you're disciplined enough to go through with it.

[UnNaturalBuff]

wow, sounds hard, maybe give it a try when I'm done bulking
what were your bf% before and after?

[georgie24]

great job bro. im doing a ckd as well and im on primo/winny and its grrrrrreat

[znak]

2 hours of cardio 4-5 days a week. ARe you sh#tting me?

[Mighty Joe]

Jeesch bro!

You must have killer discipline to stay that course! I'm impressed!

[SAUCYgator]

that is some very impressive dedication

[sigrabbit]

Nice work bro. I might give this method a shot next time I am motivated to cut.

[RoNNy THe BuLL]

The 2 hours of cardio aren't as hard as it sounds. You just wake up an hour earlier and jump straight on the treadmill. I was walking at 3.5mph on a 12% incline. I would just pop on the TV and walk until I was done. Late at night though, that was a bitch. But you notice it within the first week. When I started I think my BF% was around 15-17% and I ended off around 8%-9%.

I was told I look very skinny in normal clothes, but in a tank top or with my shirt off, I was the champ. Haha...

[georgie24]

they say if you want it bad enough you will get it. again good job bro. alot of people on the boards dont condone that fast of fat loss because there too busy following bodybuilding dogma and mythology. you just shut them the **** up..i love the ckd!

[ImmmtheIceman]

awesome results. I hope alot of people will refer to this post.

[chicamahomico]

How did your legs hold up? When I do that much cardio my legs shrink and unfortunately I like to hit the cardio so I just live with it.

The 2 hours of cardio aren't as hard as it sounds. You just wake up an hour earlier and jump straight on the treadmill. I was walking at 3.5mph on a 12% incline. I would just pop on the TV and walk until I was done. Late at night though, that was a bitch. But you notice it within the first week. When I started I think my BF% was around 15-17% and I ended off around 8%-9%.

I was told I look very skinny in normal clothes, but in a tank top or with my shirt off, I was the champ. Haha...

[SKiN]

Thats insane bro, I know i couldnt follow that routine for long. Did you post any pics?

[znak]

The 2 hours of cardio aren't as hard as it sounds. You just wake up an hour earlier and jump straight on the treadmill. I was walking at 3.5mph on a 12% incline. I would just pop on the TV and walk until I was done. Late at night though, that was a bitch. But you notice it within the first week. When I started I think my BF% was around 15-17% and I ended off around 8%-9%.

I was told I look very skinny in normal clothes, but in a tank top or with my shirt off, I was the champ. Haha...

You be da man! Really arse kicking work!

Skinnny is a relative thing... if you went from 17% BF to 8% BF, you are skinny compared to what you used to be (chubby).

Good work!

[Spoon]

The 2 hours of cardio aren't as hard as it sounds. You just wake up an hour earlier and jump straight on the treadmill. I was walking at 3.5mph on a 12% incline. I would just pop on the TV and walk until I was done. Late at night though, that was a bitch. But you notice it within the first week. When I started I think my BF% was around 15-17% and I ended off around 8%-9%.

I was told I look very skinny in normal clothes, but in a tank top or with my shirt off, I was the champ. Haha...

out of all that weight you lost, i am sure a lot of it was lean muscle?

[ripped4fsu]

RTB~ very impressive bro... have you posted any recent pics?

[bad_man]

What do you think would have to be modified if steroids were not included?

[bad_man]

200g EFA every day??? Was that all flax? that's like 13 tablespoons. YUCK!!

[Sumatai]

BF% before had to be way high to get that kind of body weight differential. I've run CKD's and TKD's naturally off and on for the past 10 years and have actually gained a lb or 2 while dropping BF% points. I usually never even look at a scale during as the water fluctuations are too misleading. Caliper measurements once a week and the mirror were my two main checks. Maintained strength, but endurance definitely took a beating.

On a gear run like that, losing that much weight, again, your starting BF% must have been high.

[Hypertrophy]

Agree w/ Sumatai. Either your BF was higher or you lost about 12 pounds of muscle.
220 lbs X .17 = 182 LBM, you ended up weight less than that.
I use a formula, you should of come out around 200 @ 8%. I can give it you you if you want it. Regardless of the fact. Great job, awesome dedication and discipline!!!

[63190]

I'd like to have that formula as well. I'm pretty sure more than a few members here would like to see that. I need to get some caliper measurements done. I have most of my BF stored around my mid section. I'm 6'3" tall and at about 185 with a 34" waist.

[Hypertrophy]

Alright, i will just start a new thread and post the formula and an example.

[Devil Dog74]

Great Post bro! Very informative.

[tallyjuice]

excellent man!