Against all odds, gaining more LBM.

[Razor]

Honkeykong motivated me to gain 10lbs of muscle. While losing 2%bf. This is good for two reasons, instead of sitting around feeling sorry for myself Im going to be proactive and get closer to my goal 225@10%. I am determined to do it now without any help. No growth, no AAS no slin. I have been taking it easy lately and its time to go back into hardware mode. Keeping calories lower since not on any gear, 3000ed should be enough to gain muscle and keep fat off. Im giving myself 5 months. Then priming for cycle and blasting gh for 6 months and AAS for 3 months.

My Sacrifice, My Motivation
Semper Fi




Stats
5'10
200lbs
14% bf

Supplements
C-4 Extreme

AM/PM represents 2 a days in the gym, morning and evening.

Workouts: Mon/AM/PM, TuesAM/PM, Wed PM rest/cardio/abs, Thursday: AM/PM, Friday AM/PM, Saturday AM: 1 hour cardio Sunday: Rest
Plus 200 pushups 5 days a week

Cardio:6 days a week
5 days a week 2 hours ED, Saturday 1hr, Sunday Rest.

Not going to re invent the wheel
Diet of choice
Mike_XXL Lean Bulk
http://forums.steroid.com/showthread....#.UBr8WDGe6WU

Workout choice
Ronnie Rowlands Slingshot training meathod
http://forums.steroid.com/showthread...m#.UBn-MrSe58E


Pics taken 8/1/12












Diet
1/2 cup 1% milkfat cottage cheese
1 cup oats
1/2 cup blueberries
1/2 banana
2 whole eggs, 4 whites
1 scoop protein powder

10:15 1 1/2 can of tuna
15 ml of flax seed oil


1 HOUR TRAINING START 1130AM to 1230PM

12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt

3:15 1 1/2 can of tuna
15 ml of flax seed oil

5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil

1 HOUR TRAINING START 6:00PM to 7:00PM

7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CARBS: 300 GM - 1200 calories
TOTAL PROTEIN 320 GM - 1280 calories
APPROX TOTAL FAT: 63 GM - 567 calories
TOTAL CALORIES: 3047 calories per day

[Razor]

First workout 8/1/12

AM
1 hour of cardio
30min treadmill
30min stairmaster

PM
Legs
Warm up
Leg Extenstion 3X170
Reverse Leg Ext 3X130

Starting
Squat
185X6
185X6
225X6
225X8
240X10

Standing Calve Raises
200X8
200X8
250X16
250X16

Leg Press
6platesX6
6platesX8
8platesX10
8 platesX12

Seated Calve Raises
90X8
90X8
180X10
180X12

Leg Extensions
210X10
225X12
225X12

Reverse Leg Exrt
155X8
145X8
135X12

[Razor]

Time go make the nasty tuna fish sandwich!

[wh1spa]

Looks good Razor. Will be following this.

Col.

[bikeral]

That's my kind of training schedule. Keep the log going.

[jsn23]

ahhh hate the stair master... burns so good

[--->>405<<---]

Good luck dude! Seems like u may be overtraining Espec not being on gear.. Id be interested to see what others think. 2 a days 4 days/week + 200pushups everyday + 2 hrs cardio 5days per week? Did i read this correctly?

[Razor]

Good luck dude! Seems like u may be overtraining Espec not being on gear.. Id be interested to see what others think. 2 a days 4 days/week + 200pushups everyday + 2 hrs cardio 5days per week? Did i read this correctly?

405 thx for jumping in. Yes you read it right. I know it sounds like a lot. But its just the way ive always trained with or without gear.

Let me explain a bit. Ive been working out since I was 16. Last year when I put on al my size I was really training hard. For the last few months I've been in maintenance mode for too reasons: I could only gain so much muscle mass a year. I went from 160 to 200 and kept the same bf% around 14-15%. So everything I put on was real weight and muscle mass.

As of now all I've been doing is just conditioning and and trying to lose bf. I've been here for 6-8 months. Now its time to make another jump.

Why Im doing so much. First I dont see cardio results unless I do it twice ed. I need to make a correction that I am going to do. I'm going to do cardio twice ed one week then do it once a day the next week. So I will have more rest periods.

I'm taking wed and Sundays off. I noticed if I take 2 days off in between the week vs. Just two days on the weekends I have better results.

I don't know if you could tell from my pics but I'm very solid. As long as I keep my nutritional lvls up and don't run I don't lose muscle by doing cardio.

The pushups are for my chest. Its my most stubborn muscle group. I can rep oit two whells on incline no problems. But it just needs more stimulation. I have always believed in progressive stimulation not anhialation.

Feel free to comment

[Imperious]

This is what I was talking about..keep up the good work. If anyone can do it,it would be you.

[gbrice75]

Nice to see some wheels in the pics for once, and they look decent. Nice job Razor!

[mockery]

i don't know if you could tell from my pics but I'm very solid. As long as I keep my nutritional lvls up and don't run I don't lose muscle by doing cardio.

from my lifeless reading antics , isn't muscle the last thing to be burned in the chain of body fuel? we need to start debunking these body building myths.

[mockery]

im curious to find out if muscle tissue would even be possible to burn up if the glyocen level and water composition of teh muscle were full , semi full or just not completely depleted,

[Razor]

from my lifeless reading antics , isn't muscle the last thing to be burned in the chain of body fuel? we need to start debunking these body building myths.

I know if I run I burn muscle, thats just the way it works for me. Not sure if that's myth. But look at runners vs. Bodybuilding

[mockery]

yeah but isnt this why most resistant trainees will keep cardo in check based on their heart rate? so inlcine brisk walks and stuff? obviously if you are doing all out HIT cardio that's a total body changing regiment.

[Razor]

yeah but isnt this why most resistant trainees will keep cardo in check based on their heart rate? so inlcine brisk walks and stuff? obviously if you are doing all out HIT cardio that's a total body changing regiment.

I never try to go above 65% of my maximum . I try to keep heart rate below 130bpm

[< <Samson> >]

from my lifeless reading antics , isn't muscle the last thing to be burned in the chain of body fuel? we need to start debunking these body building myths.

That is exactly what I was thinking, but no one commented.

Keep up the good work Raz dawg. . . lol


You look damn solid as fvck now, just take it a bit easier on yourself. Keep your diet as solid as possible since it really is responsible for 65% or so of everything.

[mockery]

That is exactly what I was thinking, but no one commented.

Keep up the good work Raz dawg. . . lol


You look damn solid as fvck now, just take it a bit easier on yourself. Keep your diet as solid as possible since it really is responsible for 65% or so of everything.

to bad you didn't follow your own advice when u cycled.

[mockery]

I never try to go above 65% of my maximum . I try to keep heart rate below 130bpm

if you are running at that rate im pretty sure you will be fine. (blood out)muscle pump, water bloat is often the reason why people think they are losing LBM when really they are not. im pretty confident you can not go into a catoblic state if you are at 65% of your heart rate or the fact you are eating every day.

[Razor]

if you are running at that rate im pretty sure you will be fine. (blood out)muscle pump, water bloat is often the reason why people think they are losing LBM when really they are not. im pretty confident you can not go into a catoblic state if you are at 65% of your heart rate or the fact you are eating every day.

Good point

[mockery]

If anything i would tighten up the diet so clean you wouldn't have to run. especially if you implemented carb cycling. Yes i understand cardio has its place in our sport but just be weary of calories in and calories out. especially if you are doing it x 2 a day every second week.

[Razor]

If anything i would tighten up the diet so clean you wouldn't have to run. especially if you implemented carb cycling. Yes i understand cardio has its place in our sport but just be weary of calories in and calories out. especially if you are doing it x 2 a day every second week.

Haha great point again. Thanks for you help!
What do you think of the diet?

[MuscleInk]

Honkeykong motivated me to gain 10lbs of muscle. While losing 2%bf This is good for two reasons, instead of sitting around feeling sorry for myself Im going to be proactive and get closer to my goal 225@10%. I am determined to do it now without any help. No growth, no AAS no slin. I have been taking it easy lately and its time to go back into hardware mode. Keeping calories lower since not on any gear, 3000ed should be enough to gain muscle and keep fat off. Im giving myself 5 months. Then priming for cycle and blasting gh for 6 months and AAS for 3 months.
Stats
5'10
200lbs
14% bf

Supplements
C-4 Extreme

AM/PM represents 2 a days in the gym, morning and evening.

Workouts: Mon/AM/PM, TuesAM/PM, Wed PM rest/cardio/abs, Thursday: AM/PM, Friday AM/PM, Saturday AM: 1 hour cardio Sunday: Rest
Plus 200 pushups 5 days a week

Cardio:6 days a week
5 days a week 2 hours ED, Saturday 1hr, Sunday Rest.

Not going to re invent the wheel
Diet of choice
Mike_XXL Lean Bulk

Workout choice
Ronnie Rowlands Slingshot training meathod
http://forums.steroid.com/showthread...m#.UBn-MrSe58E


Pics taken 8/1/12

Diet
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal

10:15 1 1/2 can of tuna
15 ml of flax seed oil

12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt

3:15 1 1/2 can of tuna
15 ml of flax seed oil

5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil

1 HOUR TRAINING START 6:00PM to 7:00PM

7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CARBS: 300 GM - 1200 calories
TOTAL PROTEIN 320 GM - 1280 calories
APPROX TOTAL FAT: 63 GM - 567 calories
TOTAL CALORIES: 3047 calories per day

Looks good mang! I'd push carbs closer to 500g though with that training routine but get most of them in before 7PM.

Is your cardio fasted?

[MuscleInk]

Looks good mang! I'd push carbs closer to 500g though with that training routine but get most of them in before 7PM.

Is your cardio fasted?

Also I'd like to see cals closer to 3500 with a 4+ per week training sched.

[Razor]

Looks good mang! I'd push carbs closer to 500g though with that training routine but get most of them in before 7PM.

Is your cardio fasted?

Morning cardio is fasted

Also I'd like to see cals closer to 3500 with a 4+ per week training sched.

Ok Ill add eziekel bread to my tuna meals, 4 pieces is an extra 60carbs
And Ill throw in more oatmeal and add it into meal 2 or three

[Razor]

AM
Fasted Cardio
30minutes Treadmill 3.5mph@6 degrees incline
10minutes Stair master

Breakfast

Workout
Shoulders and biceps

Warmup
Laterals
20X5
20X10
20X10
20X10

Frontals
40X8
45X8
50X10
50X10

Arnold Overhead presses
60X8
60X9
60X9
60X10

Upright Rows
95X8
95X9
95X9
95X10

Shrugs
85X8
85X8
95X10
95X10
80X24

Biceps
Warm Up
Standing Biceps Curls
35X10
35X10

Seated Biceps BD Curls
45X8
45X8
45X9
45X9

Machine Preacher Curl
95X8
95X8
95X10

Abs
30
20
30
20

[Razor]

Note its very hard to train on an AI like letro when not running juice. Really I think this is gonna be the hardest work I have ever done in the gym but I must overcome it.

[mockery]

ur not on gear, so whats the point of eating 500 carbs or at a higher surplus? no matter what u can only gain so much lbm in a months time. 0.3- 0.5 lets be realistic 5lbs lbm a year is good. Go to the grocery store and grab packs of fresh chicken breasts and have a serious good look at 1 lbs of breast and you honestly think u gained that in 30 days natural? eating a surplus so big ur way over compensating for that i would think.

LBM is alot different then EGO body mass. You dont want fat, water and all that jazz. You want the good shit

and remeber as long as you are doing resistance training 3+ times a week even eating blow maintenance you wont induce catabolic proteins.

[MuscleInk]

AM
Fasted Cardio
30minutes Treadmill 3.5mph@6 degrees incline
10minutes Stair master

Breakfast

Workout
Shoulders and biceps

Warmup
Laterals
20X5
20X10
20X10
20X10

Frontals
40X8
45X8
50X10
50X10

Arnold Overhead presses
60X8
60X9
60X9
60X10

Upright Rows
95X8
95X9
95X9
95X10

Shrugs
85X8
85X8
95X10
95X10
80X24

Biceps
Warm Up
Standing Biceps Curls
35X10
35X10

Seated Biceps BD Curls
45X8
45X8
45X9
45X9

Machine Preacher Curl
95X8
95X8
95X10

Abs
30
20
30
20

You beastoid!!!!

[MuscleInk]

Morning cardio is fasted

Ok Ill add eziekel bread to my tuna meals, 4 pieces is an extra 60carbs
And Ill throw in more oatmeal and add it into meal 2 or three

Perfect. You can always round carbs up with a veggie tray - just don't eat the dip. Too much fat.

I switched my peanut butter to almond butter. Better than I expected.

[Razor]

Perfect. You can always round carbs up with a veggie tray - just don't eat the dip. Too much fat.

I switched my peanut butter to almond butter. Better than I expected.

Funny you mentioned veggie trays, I just started buying them. Its hard to eat it without the dip, what do you use?

I got a good cheat meal for you then. Im going to use this as my cheat meals.

http://forums.steroid.com/showthread...t#.UBr7IjGe6WU
Ingredients
1-2 Pieces of Cinnamon Raisin Ezekiel bread (complex carb bread, live sprouted gain, unprocessed)
Maranatha Raw Organic Maple Almond Butter (raw and unprocessed)
Raw Organic Honey (raw and unprocessed and raises alkalinity in your body and a natural sweetner)

Toast the bread, the raw honey will melt on the bread, add the butter and wash it down with Vanilla Almond milk if you want or water, Im telling you nothing better in the world.

[jasc]

If you're lookin to increase carbs grind up whole grain oats n add em to your shakes.. That oats pretty much turn in to powder and you can barely even taste em, they just make the shake thicker..

I add 1 cup (80g) ground up oats to my shakes first thing in the morning and post workout.. easy way to add in 54g complex carbs per shake n tastes great..

I tried eating 1 cup whole grain oatmeal a few times... terrible.. in shakes is the way to go IMO

[Razor]

Ok thanks man

[mockery]

If you're lookin to increase carbs grind up whole grain oats n add em to your shakes.. That oats pretty much turn in to powder and you can barely even taste em, they just make the shake thicker..

I add 1 cup (80g) ground up oats to my shakes first thing in the morning and post workout.. easy way to add in 54g complex carbs per shake n tastes great..

I tried eating 1 cup whole grain oatmeal a few times... terrible.. in shakes is the way to go IMO

i second this, its what i do. it makes mircos for carbs so easy.

[JackedAJ]

Looks good Razor, I'll be following for sure.

[Razor]

If you're lookin to increase carbs grind up whole grain oats n add em to your shakes.. That oats pretty much turn in to powder and you can barely even taste em, they just make the shake thicker..

I add 1 cup (80g) ground up oats to my shakes first thing in the morning and post workout.. easy way to add in 54g complex carbs per shake n tastes great..

I tried eating 1 cup whole grain oatmeal a few times... terrible.. in shakes is the way to go IMO

What do you use to grind up your oats?

[Dpyle]

What do you use to grind up your oats?

Coffee grinder works great for me when I grind em.

[wh1spa]

What do you use to grind up your oats?

I put them straight into the blender with my shake, but i put them in first so they are right on the blade, (1 Cup Oats) followed by 1cup egg whites, protein powder, banana, and 1/2 Cup frozen berries. Best breakfast, and it keeps me full from 06:00 am until 09:30-10:00.

[Razor]

I put them straight into the blender with my shake, but i put them in first so they are right on the blade, (1 Cup Oats) followed by 1cup egg whites, protein powder, banana, and 1/2 Cup frozen berries. Best breakfast, and it keeps me full from 06:00 am until 09:30-10:00.

Ok that sounds good!

[MuscleInk]

Funny you mentioned veggie trays, I just started buying them. Its hard to eat it without the dip, what do you use?

I got a good cheat meal for you then. Im going to use this as my cheat meals.

http://forums.steroid.com/showthread...t#.UBr7IjGe6WU
Ingredients
1-2 Pieces of Cinnamon Raisin Ezekiel bread (complex carb bread, live sprouted gain, unprocessed)
Maranatha Raw Organic Maple Almond Butter (raw and unprocessed)
Raw Organic Honey (raw and unprocessed and raises alkalinity in your body and a natural sweetner)

Toast the bread, the raw honey will melt on the bread, add the butter and wash it down with Vanilla Almond milk if you want or water, Im telling you nothing better in the world.

Lol, I use determination. I just eat them raw. I was getting so tired of fish every day that last week I put my cooked salmon in a blender and then drank that crap. It was awful but I got it down.

Cheat meal sounds awesome but I'm sticking to my current meal plan for 60 days. No cheating!

[Razor]

ur not on gear, so whats the point of eating 500 carbs or at a higher surplus? no matter what u can only gain so much lbm in a months time. 0.3- 0.5 lets be realistic 5lbs lbm a year is good. Go to the grocery store and grab packs of fresh chicken breasts and have a serious good look at 1 lbs of breast and you honestly think u gained that in 30 days natural? eating a surplus so big ur way over compensating for that i would think.

LBM is alot different then EGO body mass. You dont want fat, water and all that jazz. You want the good shit

and remeber as long as you are doing resistance training 3+ times a week even eating blow maintenance you wont induce catabolic proteins.

OK so stick with 300carbs? And can you elaborate more on the first paragraph, hard to follow.