notorious's progress

[Ronnie Rowland]

You are making good progress so hang in there!

Take a look at this link for how to diet and train to keep as much muscle as possible. http://forums.steroid.com/showthread.php?t=383337


If you have any further questions just let me know..

take care,

Ronnie

I've had a change of heart.

Summer is right around the corner, also i've had a sudden loss in appetite so I have decided to cut.

What suggestions do you guys have for my cutter? I am thinking about just keeping the meals the same, but dropping the meal sizes down. Taking cals somewhere around 2500.

Should I keep the same workout format, or should my workout look different(Higher reps, mnore sets ect ect) since i'm looking to reach 9-10% BF even lower if at all possible.

Any advice on getting to 9-10% and ripped is very very appreciated. Thanks fellas.


I have plenty of xtend (bcaa drink) that i'll be loading up on each day to try and keep as much muscle as humanly possible. Any other ideas for keeping muscle while cutting up as fast as possible?

[xnotoriousx]

You are making good progress so hang in there!

Take a look at this link for how to diet and train to keep as much muscle as possible. http://forums.steroid.com/showthread.php?t=383337


If you have any further questions just let me know..

take care,

Ronnie

Hey thanks for the link ronnie, very amazing info like always. I'll be reading over that carefully and get a good understanding for the carb-cycle and keto options.

Right now i'm just going off of what knowledge I have and my cut diet looks like this.


without each meals cals

am cardio 30-45min - Half banana, 1lipo stem, 3 lipo flame

8am - cup egg whites, 2 whole eggs, cup of oats

11am - turkey, ww bread 2 slices

2pm -5oz chicken breast, wholewheat pasta, broc, fish oil

4pm - 1lipostem 6amp - Workout - pwo cardio 30mins - Sip 3 servings of BCAA (xtend) during and pwo

5pm - pwo shake - 2 scoops whey, 1 banana, cup oats

6pm -5oz chicken breast, wholewheat pasta, broc

8pm 4oz samon or other fish, sweet potato, broc

10-11pm half cup cottage cheese - 2 tbls pb

taking in small amounts of carbs with all meal other then breakfast, pwo and ppwo - Will be carb cycling once I get a better understanding for it.

zzzzzzsleepytimezzzzzzzz 8-10 hours


Starting weight: 201lbs
Curent weight: 196lbs

[xnotoriousx]

I bumped down the dose of LipoFlame to 3 caps flame and 1 cap stem.

Feel alot more mellow then yesterday, good mood, focus and energy. For anyone that is going to order, make sure not to go overboard on first dose like I did, this stuff is very strong. Start out well short of max dose.

Legs today!

[WARMachine]

Looking good buddy...

Nice job!

[wanabeMASSIVE!]

lookin good bro keep it up...

[xnotoriousx]

Hey fellas, thanks for the complements!

Wow what a great read Ronnie!

After looking into carb cycling and the keto options that Ronnie posted above I have decided to go with carb cycling since I have a pretty fast metabolism I don't feel the need to turn to keto just yet. Pretty excited to start today! I want to be 8% this summer!!!

Also great info on what types of workouts are effective during cutting, all around just a great read. It's what I love about this board, when in doubt, there's always someone that's been there and done that, that will chime in and pull you out of the trench. I just hope I can give back some day.

[xnotoriousx]

Forearms

Notice the little flab at the bottom here, i'm coming for you FLAB!!!!!!! lol

[xnotoriousx]

Had to take yesterday off due to back being so tender from the great workout.

Went to the spa with the old lady yesterday and got a hour sports massage. So needless to say I felt great going into todays leg routine..... A little to great


Squats (rest time 2 minutes)
130x12
180x10
225x7 (really nasty feeling right here, almost puked)


Leg Press Machine (plates = 45lbs each side)
2 plates x12
3 plates x10
4 plates x10
5 plates x6


Stiff Leg Deadlift
130x12
180x10
200x8 (had the really bad puke feeling here, could have if I wanted to.)

Leg Extentions
3 sets 12-10-8

Leg Curls
3 sets 12-10-8

Seated Calf Raises
3 sets to failure

Wanted to do more calves but I was really hurting, epsom salt might be in my future tonight

[xnotoriousx]

Tri is starting to finally show up some.....

[xnotoriousx]

Staying strong on diet & cardio

[xnotoriousx]

Better quality progress pictures coming on the 1st, then one month from then I hope to be at my goal of 8%

Can it be done?

[WARMachine]

Id say your current BF% is roughly 10-11% now right?

In a months time its gonna be tough. Are you running anything currently?

[mperk]

Hey Man - looks like you are making great progress - very lean and ripped! Like WM above - I'd sau 10-11% now - 8% will be very hard to achieve without a contest diet/lifting routine. Don't quite know why you want to go so low - I'd say eat more and bulk up a bit to get some thikness - but to each his own. You look awsome man!

[xnotoriousx]

Id say your current BF% is roughly 10-11% now right?

In a months time its gonna be tough. Are you running anything currently?

I don't know what my bodyfat is at the moment. No juice to date, almost went to the darkside, then decided to put it off.

Hey Man - looks like you are making great progress - very lean and ripped! Like WM above - I'd sau 10-11% now - 8% will be very hard to achieve without a contest diet/lifting routine. Don't quite know why you want to go so low - I'd say eat more and bulk up a bit to get some thikness - but to each his own. You look awsome man!

Yeah i'm with you man, by far i'd rather reach 200lb at 9-10% which is my overall goal.

The current buzz i'm on now is to just get ripped for the summer. I had the beer belly going on. I put on a few lbs of muscle and this is more or less my first time doing a real cut, so i'm getting a understanding for it that way after my next bulk, i'll know what to expect ect.

I don't like to plan to far ahead, but after reaching my goal or giving it my best to get close to it, i'll go swimming a few times and it'll be back to the drawing board and back to bulking up.

[xnotoriousx]

[jbm]

nice bro... keep it up!

[Lightsout2184]

keep working hard

[freddyfresh33]

keep it up

[xnotoriousx]

Woke up

Pop 4 Flame, 1 stem and did some good ab work (these pills are FREAKY)

Decline crunches w/8lb ball - 25

Weighted side bends 60lbs - 14

Bicycle crunches - failure

Hanging leg raises w/twist - failure

Did all with no rest, 2 mins rest, then repeated with no rest between.

Took off to the track since it was a nice day, took the shirt off and did a slow jog for 30 minutes. Trying to catch a little tan and kill 2 birds with one stone.

[xnotoriousx]

Today will be my first chest/tri session taking the amplify.

Kind of excited to see if I break any barriers.

Also carbing up today since chest is basically my most desired area.

[xnotoriousx]

Overall I had an amazing experience today all geekd out on the amp/stem

Routine looked like this: (Keep in mind i'm one who believes strongly in form and controlled movements.)

Incline DB Press
65x12
85x10
100x7 Drop-set 55x8 (Thought my head was about to pop!)

Incline DB Flies
30x12
40x10
50x8

Flat DB Flies
35x12
45x10
55x8 (pump really set in hard right here)

Smith Machine Flat Bench
135x12
180x10
225x4 drop-set 130x6 (ouch is all I can say at this point)


Decline Skull Crushers
55x12
65x10
75x8

Narrow Dips
BWx14
BWx10

Rope Pull-Downs
90x12
110x10
120x8

Close-Grip Smith Machine
130xFailure

*Cardio*

Treadmill - 3 mph 8 incline 30minutes

[xnotoriousx]

Alright, it's time for confessions.

I completely blew my diet and everything i've been working for over the last sat-mon

I let good times get in the way of my goals, and spent the weekend fishing and swimming bbqing by the pool. Then to make matters worse, I somehow felt sorry for myself afterwards with this "don't care" attitude, and monday ate like shit all day, and I mean SHIT!

It's so amazing how I let something I want so bad just self-destruct in my face.

I can literally see the fat and slop on my body.



I'm so pissed off at myself that I wish I could clone myself and beat the shit out me.



I always go strong for a few months and then let it all go, I refuse to let that be the case this time. I'm hitting shoulders today and going to be hitting everything even harder then before. Be ready to see the maximum potential I can possibly bring to the table.

[mperk]

I always go strong for a few months and then let it all go, I refuse to let that be the case this time. I'm hitting shoulders today and going to be hitting everything even harder then before. Be ready to see the maximum potential I can possibly bring to the table.

Hey dude - Good that you beat yourself up already - saved me the trouble! But seriously don't be too hard on yourself - shit happens. The shit you ate you can get rid of in a week or less of working out and eating right. You're def making great progress - so print out a couple of pics of yourself from 1 year ago and stick em on the mirror so you can see how well you are doing - it will def motivate you to go farther! you're in a great place dude, make the most of it!

[xnotoriousx]

Here's a peak at what i'm looking like going from here. I'll still be posting better quality progress pics around the 1st.



Feel like the 3 day binge really did number on my BF progress, i'm back on top of things. Stocked up on all of my nutritional needs and i'm ready to nail this carb cycle, re-load de-load stuff Ronnie preaches and tons seem to love.

[Lecent83]

Ripped. Huge improvement over the "before"

I know what you mean with losing motivation. If it wasn't for these forums i would have walked away from the gym almost 2 months ago.

Keep your head up.

[mperk]

Hey dude - still looking lean as hell - awsome - now eat big and work out like a mofo to pack on some mass! you're all primed for it!

[Kaioken]

bro u got TONS of potential

[xnotoriousx]

found this old pic of me before I started lifting and snapped a shot - Believe it or not, i'm flexing in this one. 185lbs soak&wet

[xnotoriousx]

[xnotoriousx]

[xnotoriousx]

The cut was going great then I pulled the self destruct cord.

It's pretty hard to cut cals down real low without going crazy, I know that now. I'm back up a few lbs 196lbs to be exact... No biggie.. I'm going to be on top of diet + cardio to make sure to keep the fat off.

i'll be trying something new for me, which is the reload deload carb cycle.

So far so good, seems pretty easy. I might hold off about 1 week on the next batch of quality pics

[mperk]

Hey dude - nice pics i like the contrast - LOL Traps are looking excellent in mirror - awsome dude! Keep it up!

[xnotoriousx]

Thanks man.

My girl has the good camera and she comes home on the weekends from school, so I gotta get her to bring it home everytime I want to take the quality progress pics which are what I base everything on. Should have next batch up in 1 week (hope they show good progression)


Been working pretty hard in the gym, really focused on each rep.

I have so much of a better understanding for building then I did the day I stumbled on this site trying to learn how to take the juice I bought from a buddy (which I sold back).

Used to over-train with bad form, bad diet, cardio before workout, no pre or post w/o it was all just bad. I'm far from a poster boy now but this is 4-5 little months we're talking here.

With all of the knowledge gained and corrections made I can literally see progress week to week. As long as the heart and dedication is there of course.

[xnotoriousx]

Still pushing... Really want to bring chest, abs and quads out more. They're getting there, slow but sure.

[mperk]

Thanks man.

My girl has the good camera and she comes home on the weekends from school, so I gotta get her to bring it home everytime I want to take the quality progress pics which are what I base everything on. Should have next batch up in 1 week (hope they show good progression)


Been working pretty hard in the gym, really focused on each rep.

I have so much of a better understanding for building then I did the day I stumbled on this site trying to learn how to take the juice I bought from a buddy (which I sold back).

Used to over-train with bad form, bad diet, cardio before workout, no pre or post w/o it was all just bad. I'm far from a poster boy now but this is 4-5 little months we're talking here.

With all of the knowledge gained and corrections made I can literally see progress week to week. As long as the heart and dedication is there of course.

Dude - you've def got a great attitude and have learned a ton - that will take you far.

i was the same - checked out the site for finding juice sources - ended up geting info about training, nutrition and (lastly)juice instead! I have been working out w/ iron for prolly 25 years and made the most changes in my body in the last 3 years - how ironic is that! you're WAY ahead of me!!!! hahahahaha - Keep it up - and keep taking the photos - that is excellent motivation as you progress - to see where you've come from!

later dude!

[xnotoriousx]

Had a good leg workout today, not up in weight on squats, however did gain a couple reps on failure set.

Keeping form very very strict.

Squats (rest time 2 minutes)
130x12
180x10
225x10


Leg Press Machine (plates = 45lbs each side)
2 plates x12
3 plates x10
4 plates x10
5 plates x8


Stiff Leg Deadlift
130x12
180x10
200x8

Leg Extentions
3 sets 12-10-8


Seated Calf Raises
3 sets to failure

standing db Calf Raises
2 sets to failure

[xnotoriousx]

6oz Lean pork sirloin, whole wheat pasta with 1/4 cup basil, can tomato and a low sodium 6oz v8
36g pro
40g carbs
6g fat


PORK
The good: This food is low in Sodium. It is also a good source of Riboflavin, Niacin and Phosphorus, and a very good source of Protein, Thiamin, Vitamin B6 and Selenium.

The bad: This food is high in Cholesterol.

[xnotoriousx]

Hey guys thought i'd share this.

I got one of my best friends to join my gym. He's ex army, went to iraq a few years, came home got married, had a kid and fell off a bit. I have been pretty much his trainer as he had a very poor understanding for diet and exercise. It's only been from mid-feb to the end of apr and he's down 25lbs.

I've had a hard battle trying to get him on a strict diet, but he has made changes in food that are good, just the meals and timing pwo he's been having trouble sticking to, however i've got him in the right direction and i'm proud of that.


first pic mid-feb

second pic end of april

[mperk]

Dude - that's awsome - he'll def thank you for that and it's great motivation for you both.

BTW nice leg workout - IMO you could go way heavier on the leg press with what you are squatting. Go for fewer reps 5-7 range and try for 7 plates - bet you can do it easy!

[xnotoriousx]

Yeah I could probably go up on the leg press.

I've always just went really slow, like 3-4 second negatives and it really kills me when I get around 8 - 10 reps.

I'll try more weight next week maybe.


My girl will be home tomorrow, so i'll have some good progress pics up soon, really hope they show some heart.