PDA

View Full Version : Rage's Cage



Pages : 1 [2] 3 4 5 6

Rage
07-01-09, 7:56 pm
boss when u are bulking, would it be okay to incorporate cardio for like 20minx5 just to try to minimize the fat?

I don't recommend doing cardio on the off season. Let the body grow, but within reason. I like to make adjustments along the way to minimize added fat.

OklahomaMuscle
07-01-09, 11:55 pm
Ok Rage, I'm ready to get cutting, should I start the cardio/ diet (the one you laid out earlier in the thread) now, or give it a few weeks just in case I get picked to join in the contest? Just want your opinion. Hey you said those that ask the most questions get the best results...and I want results big guy.

Rage
07-02-09, 9:06 am
Ok Rage, I'm ready to get cutting, should I start the cardio/ diet (the one you laid out earlier in the thread) now, or give it a few weeks just in case I get picked to join in the contest? Just want your opinion. Hey you said those that ask the most questions get the best results...and I want results big guy.

That's right! Wait till the finalists are selected just in case you get picked.

machineman
07-02-09, 10:51 am
Warm up

Front Squat
bar X 15
95 X 15
115 X 15
145 X 10

Single Leg Press (short ROM) ss Calf Raise
1pps X 20 ss X 20
1pps +25 X 20 ss X 20
1pps +25 X 20 ss X 20
1pps +25 X 20

Leg Ext
80 X 15
100 X 15

Leg Press (short ROM, double leg)
3pps X 22

Calves (done on leg press)
3pps X 20
4pps +25 X 20
3pps +25 X 20

BigDubbDiesel
07-02-09, 11:00 am
On the off-season this is typical eating routine I recommend Monday through Friday. I loosen it up on the weekends and cheat frequently. During the week, I will sometimes add additional carbs on one or two days when I feel like the body is not only craving but can handle it.

Meal #1
8 oz. Top Sirloin or 8 whole eggs and 1 cup of oatmeal
Meal #2
3 scoops Real Gains and 1 scoop Ultra Iso Whey
Meal #3
8 oz. chicken breast, 10 oz yam
Meal #4
3 scoops Real Gains and 1 scoop Ultra Iso Whey
Meal #5
8 oz. chicken breast, 10 oz yam
Meal #6
Dinner - flexible. Eat about 75 grams worth of protein and 75 grams of carbs. Keep the fat down and add a salad.

damn 8 whole eggs? im used to eating 13 or so eggwhites, is that too much cholesterol? ive heard some stupid rumors....just wanted to see what was up, rage you know best

Rage
07-02-09, 2:19 pm
Warm up

Front Squat
bar X 15
95 X 15
115 X 15
145 X 10

Single Leg Press (short ROM) ss Calf Raise
1pps X 20 ss X 20
1pps +25 X 20 ss X 20
1pps +25 X 20 ss X 20
1pps +25 X 20

Leg Ext
80 X 15
100 X 15

Leg Press (short ROM, double leg)
3pps X 22

Calves (done on leg press)
3pps X 20
4pps +25 X 20
3pps +25 X 20

Looking good...are you doing short range on the Press for a particular reason?


damn 8 whole eggs? im used to eating 13 or so eggwhites, is that too much cholesterol? ive heard some stupid rumors....just wanted to see what was up, rage you know best

Unless you already have an issue with high cholesterol...the yolks are ok on a bulk and sometimes even on a cut.

wedge
07-02-09, 2:32 pm
Rage, I'm 5'6", 216 lbs. I'm looking to put on more mass and size. I'm hearing all over the boards that you are the man who could help.
If you got a moment, can I get some guidance?

Rage
07-02-09, 4:17 pm
Rage, I'm 5'6", 216 lbs. I'm looking to put on more mass and size. I'm hearing all over the boards that you are the man who could help.
If you got a moment, can I get some guidance?

Of course bro...I'm honored to help you. Sounds like you've got some good size being 5'6" at 216 lbs. Can you send me a pic? You can PM it to me if you like. Just like a front double bicep pose.

wedge
07-02-09, 4:34 pm
Of course bro...I'm honored to help you. Sounds like you've got some good size being 5'6" at 216 lbs. Can you send me a pic? You can PM it to me if you like. Just like a front double bicep pose.

Thanks Rage. I appreciate the help.
I just had the fiance take some pics before I head off to the gym in a few. I'll have them up and sent your way tonight or later tomorrow. Looks like I have a bit of a gut now, perhaps a bit of a cut is in order instead? Dunno. I look forward to your opinion and thoughts.

odanfre
07-02-09, 4:38 pm
I like to take that day completely off if possible. You can always hit abs on Day 1 and Day 4. It's a pretty good spread and your abs can handle it.

alright I will do so :)

mritter3
07-02-09, 5:55 pm
Rage, looking forward to see how your contest plays out, now i saw the off season diet, will that be close to the one you'd follow for a bulk? Looks like a solid diet, and one that could be pretty easy to follow, i like the fact you can have steak or eggs in the morning, cuz some mornings i dread those 8 eggs, but a steak is a nice alternative. how come with the real gains your adding a scoop of the isowhey, just curious. what percentage of protein, fats, and carbs you recommend for a solid bulk? thanks.

Rage
07-02-09, 7:55 pm
Thanks Rage. I appreciate the help.
I just had the fiance take some pics before I head off to the gym in a few. I'll have them up and sent your way tonight or later tomorrow. Looks like I have a bit of a gut now, perhaps a bit of a cut is in order instead? Dunno. I look forward to your opinion and thoughts.

What are your goals right now? Compete? Bodybuilding or Powerlifting?


alright I will do so :)

Get after it bro.

Hollow
07-02-09, 8:04 pm
Hey Rage, just a quick question...on the mass routine why exactly are arms placed at the beginning of the week? Just a little curious, I was thinking one of the bigger muscle groups would be lined up first...more of a prioritize?

wedge
07-02-09, 9:54 pm
What are your goals right now? Compete? Bodybuilding or Powerlifting?



Get after it bro.

I have wanted to try some powerlifting comps. I've done some strength games, tire flip, telephone, pole etc. There is the possibility of stepping on stage in the future, at least once to say I did it, but I am not sure if I am "big" enough yet to go that route.
But at the same time, I would like to add mass, without expanding my gut. I'd like to actually cut down on it, if at all possible.

machineman
07-03-09, 7:30 am
Looking good...are you doing short range on the Press for a particular reason?

I was following the pre contest routine from bb.com...should I change this to full range?

Below is what is listed...

Week B: Day 2: Quads:

Front squats 3 x 15
Single leg, leg press 3 x 20 (short range of motion)
Leg ext. 2 x 15

Rage
07-03-09, 7:36 pm
Hey Rage, just a quick question...on the mass routine why exactly are arms placed at the beginning of the week? Just a little curious, I was thinking one of the bigger muscle groups would be lined up first...more of a prioritize?

Thats my own priority training at work there...You can mix it up to your preference.


I have wanted to try some powerlifting comps. I've done some strength games, tire flip, telephone, pole etc. There is the possibility of stepping on stage in the future, at least once to say I did it, but I am not sure if I am "big" enough yet to go that route.
But at the same time, I would like to add mass, without expanding my gut. I'd like to actually cut down on it, if at all possible.

You should seriously think about picking a show and just going for it....or a powerlifting meet and getting in on it. Then we can focus your training around one or the other. You'll never be 'big enough'. Trust me, most of us in here know exactly what your talking about.


I was following the pre contest routine from bb.com...should I change this to full range?

Below is what is listed...

Week B: Day 2: Quads:

Front squats 3 x 15
Single leg, leg press 3 x 20 (short range of motion)
Leg ext. 2 x 15

two leg press, full range....single leg, short range.

Rage
07-03-09, 10:34 pm
Here's Steve 1 week out from the Oregon State. I brought him over to a class at University Of California Riverside for a little show and tell. I do a regular speaking engagement over there discussing the bodybuilding lifestyle.

http://sharing.theflip.com/session/741696486f45a31afe1daead0fecada1/video/4890049

naturalguy
07-04-09, 8:01 am
Here's Steve 1 week out from the Oregon State. I brought him over to a class at University Of California Riverside for a little show and tell. I do a regular speaking engagement over there discussing the bodybuilding lifestyle.

http://sharing.theflip.com/session/741696486f45a31afe1daead0fecada1/video/4890049

Bodybuilding 101 by professor ragingmuscle

InkdMuscle
07-04-09, 8:14 am
Here's Steve 1 week out from the Oregon State. I brought him over to a class at University Of California Riverside for a little show and tell. I do a regular speaking engagement over there discussing the bodybuilding lifestyle.

http://sharing.theflip.com/session/741696486f45a31afe1daead0fecada1/video/4890049

Man sifu is gonna tear it up. He has come a long way from 23% BF. He look awesome.

LittleMan55
07-04-09, 8:56 am
Rage, just wanted to let you know I started getting some deep tissue for that lat/trap issue I had mentioned. The massuse said it was the biggest knot/roll of muscle they ever worked on. Said it was a wonder I walked with pain let alone worked out as hard as I do. I guess prep really does make you shift gears and become something different. It is almost back to normal now, but I still have a few more sessions to go. I was shocked at how much more width my back got after the work!

Rage
07-04-09, 11:03 am
Bodybuilding 101 by professor ragingmuscle

Have to give back...


Man sifu is gonna tear it up. He has come a long way from 23% BF. He look awesome.

The video just doesn't do him justice...he's sitting around 5% bf at almost 51 years old and is ready to go. I just recently added a bit of peanut butter in his diet to level him off. Judgement day is in 1 week.


Rage, just wanted to let you know I started getting some deep tissue for that lat/trap issue I had mentioned. The massuse said it was the biggest knot/roll of muscle they ever worked on. Said it was a wonder I walked with pain let alone worked out as hard as I do. I guess prep really does make you shift gears and become something different. It is almost back to normal now, but I still have a few more sessions to go. I was shocked at how much more width my back got after the work!

I was wondering how that was going for you. As much as that stuff hurts, it really does help. I'm glad you went and I wish you the best of luck my brother.

Hollow
07-04-09, 11:52 am
Thats my own priority training at work there...You can mix it up to your preference.




Thanks for answering my question Rage, I greatly appreciate that.

mritter3
07-04-09, 12:47 pm
hey rage just got a question on diet for bulking.....when your bulking, do you keep a close eye on what your getting as far as calories or does anything go, as long as your meeting your calorie requirements? or do prefer more of a clean bulk?

wedge
07-05-09, 3:12 pm
You should seriously think about picking a show and just going for it....or a powerlifting meet and getting in on it. Then we can focus your training around one or the other. You'll never be 'big enough'. Trust me, most of us in here know exactly what your talking about.

Your right Rage. Time to stop "wanting to" and make it "I am."
Since I am interested in both, it makes the most sense to do a powerlifting comp first. Add some bulk. My current PRs are Bench-285 Squat-425 and Deads-420.
Where would you recommend looking for comps in and around CT? How far out should I look?
I am getting married in Sept., so that will be a hectic time for me.

Thanks again for your help.

Firedrake
07-05-09, 3:39 pm
Here's Steve 1 week out from the Oregon State. I brought him over to a class at University Of California Riverside for a little show and tell. I do a regular speaking engagement over there discussing the bodybuilding lifestyle.

http://sharing.theflip.com/session/741696486f45a31afe1daead0fecada1/video/4890049

He's looking good, boss! His mood seems good, too -- I talked to him on Friday. . .

Firedrake
07-05-09, 3:40 pm
You should seriously think about picking a show and just going for it....or a powerlifting meet and getting in on it. Then we can focus your training around one or the other. You'll never be 'big enough'. Trust me, most of us in here know exactly what your talking about.


So, boss: should I be thinking about summer or fall next year?

Rage
07-06-09, 11:13 am
Thanks for answering my question Rage, I greatly appreciate that.

Anytime brother


hey rage just got a question on diet for bulking.....when your bulking, do you keep a close eye on what your getting as far as calories or does anything go, as long as your meeting your calorie requirements? or do prefer more of a clean bulk?

I like to keep it pretty strict Monday through Friday and be flexible for dinners. On the weekends I like to change it up and cheat more often.


Your right Rage. Time to stop "wanting to" and make it "I am."
Since I am interested in both, it makes the most sense to do a powerlifting comp first. Add some bulk. My current PRs are Bench-285 Squat-425 and Deads-420.
Where would you recommend looking for comps in and around CT? How far out should I look?
I am getting married in Sept., so that will be a hectic time for me.

Thanks again for your help.

Good lifts! Check with a few of the CT Animals for contest info. Something interesting always takes place when you decide to compete. Your focus gets a real shot in the ass.


He's looking good, boss! His mood seems good, too -- I talked to him on Friday. . .


So, boss: should I be thinking about summer or fall next year?

Steve has been doing better lately. I'm looking to have him take the over 50 this Saturday. I'm thinking either Summer or Fall for your show. You want me to pick one out for you?

mritter3
07-06-09, 12:36 pm
hey rage thanks for the quick reply....also what would you say a good cheat meal for the weekend would be?

Rage
07-06-09, 1:50 pm
hey rage thanks for the quick reply....also what would you say a good cheat meal for the weekend would be?

One of my favorites is Velveeta Shells and Cheese.....did I just write that out loud lol.

Hollow
07-06-09, 2:10 pm
One of my favorites is Velveeta Shells and Cheese.....did I just write that out loud lol.

Sounds like youíre a big kid at heart Rage! A cheat meal like that results in a royal rumble at my place between my boys and myself...fighting for that last spoonful.

InkdMuscle
07-06-09, 3:50 pm
One of my favorites is Velveeta Shells and Cheese.....did I just write that out loud lol.

I have been craving DC's bagel burgers ever since he made those.

Firedrake
07-06-09, 4:00 pm
Steve has been doing better lately. I'm looking to have him take the over 50 this Saturday. I'm thinking either Summer or Fall for your show. You want me to pick one out for you?

Do it. Let me have a precise goal to aim for. You know the calendar way better than I do.

Velveeta? Bro, let me make you a good old-fashioned southern baked macaroni and cheese!

Rage
07-06-09, 4:38 pm
Sounds like youíre a big kid at heart Rage! A cheat meal like that results in a royal rumble at my place between my boys and myself...fighting for that last spoonful.

Love that stuff


I have been craving DC's bagel burgers ever since he made those.

Man those were awesome!


Do it. Let me have a precise goal to aim for. You know the calendar way better than I do.

Velveeta? Bro, let me make you a good old-fashioned southern baked macaroni and cheese!

How about this one.... July 24, 2010 - Los Angeles Bodybuilding, Figure, Fitness and Bikini Championships (NQ) in Culver City, CA. Hey I'll try that mac and cheese!

Firedrake
07-06-09, 4:40 pm
How about this one.... July 24, 2010 - Los Angeles Bodybuilding, Figure, Fitness and Bikini Championships (NQ) in Culver City, CA. Hey I'll try that mac and cheese!

Boss, if you think we can get me there, let's go for it! 1 year, 18 days away. I think I'll check out this year's to scope it out.

wedge
07-06-09, 5:19 pm
Good lifts! Check with a few of the CT Animals for contest info. Something interesting always takes place when you decide to compete. Your focus gets a real shot in the ass.



Thanks Rage. I'm looking around, doesn't seem like there is much going on in the time frame that I have. I'll keep looking and I have a backup local strength games in Oct. I could use if need be.
I'll get back to you when I have more and after you've broken in the contest you're running. Looking forward to watching it unfold.

machineman
07-06-09, 6:05 pm
Warm Up

Neck Press
bar X 20
95 X 20
115 X 15

Flat DB Flyes
30 X 12
40 X 12
45 X 12

Incline DB Press
30 X 12
35 X 12

Seated Alt curls
15 X 15
20 X 15
25 X 15

Standing Hammer Curls
20 X 20
25 X 20

Machine Preacher curls
40 X 23 (F)

Abs

workout from this afternoon....forget to get a weight this morning....will do that first thing tomorrow a.m....

Rage
07-07-09, 10:24 am
Thanks Rage. I'm looking around, doesn't seem like there is much going on in the time frame that I have. I'll keep looking and I have a backup local strength games in Oct. I could use if need be.
I'll get back to you when I have more and after you've broken in the contest you're running. Looking forward to watching it unfold.

Young&Hungry is a good connection for the Powerlifting events in your area. Maybe get with him.

OklahomaMuscle
07-07-09, 10:28 am
Rage as you've already seen a few pics of where I'm at, do you have anything in mind that I should start for the contest immediately? I will try to get all of the poses up by tonight...just thinking ahead. Thanks again for the opportunity

wedge
07-07-09, 10:59 am
Young&Hungry is a good connection for the Powerlifting events in your area. Maybe get with him.

True. I'll get with Carlos and see if he knows anything.

Q
07-07-09, 2:02 pm
Hey Rage, First off thanks for the selection for your contest! Secondly I was wondering what is the minimum number of reps I should be going for on the to failure sets in you pre-contest routine and also how long should the interval be between sets during the workout.

Hoomgar
07-07-09, 2:13 pm
Had to find my way back into here. Rage my man. I appreciate your time brother. Just wanted to say that in advance even though I'll be saying it much more over the next few months.

I'm an older guy on the first few steps of my climb but don't underestimate me bro. Lay it on me like you would any other. I rise to the challenge and like to hang and bang with the best of them. Serious progress will be made over the next several weeks and months. My path is set yet wide open...

Hg

Rage
07-07-09, 2:31 pm
Rage as you've already seen a few pics of where I'm at, do you have anything in mind that I should start for the contest immediately? I will try to get all of the poses up by tonight...just thinking ahead. Thanks again for the opportunity

Business as usual till the 14th.


True. I'll get with Carlos and see if he knows anything.

Sounds good bro. Please keep me posted.


Hey Rage, First off thanks for the selection for your contest! Secondly I was wondering what is the minimum number of reps I should be going for on the to failure sets in you pre-contest routine and also how long should the interval be between sets during the workout.

Hit about 12 before you get into a failure range. I like to wait about 1 - 2 minutes on smaller muscle groups like biceps and 5 - 8 minutes on larger muscle groups like quads.


Had to find my way back into here. Rage my man. I appreciate your time brother. Just wanted to say that in advance even though I'll be saying it much more over the next few months.

I'm an older guy on the first few steps of my climb but don't underestimate me bro. Lay it on me like you would any other. I rise to the challenge and like to hang and bang with the best of them. Serious progress will be made over the next several weeks and months. My path is set yet wide open...

Hg

Looking forward to working with you bro.

mritter3
07-07-09, 3:17 pm
so the contest officially starts on the 14th....correct?

Rage
07-07-09, 4:29 pm
so the contest officially starts on the 14th....correct?

Yes


Warm Up

Neck Press
bar X 20
95 X 20
115 X 15

Flat DB Flyes
30 X 12
40 X 12
45 X 12

Incline DB Press
30 X 12
35 X 12

Seated Alt curls
15 X 15
20 X 15
25 X 15

Standing Hammer Curls
20 X 20
25 X 20

Machine Preacher curls
40 X 23 (F)

Abs

workout from this afternoon....forget to get a weight this morning....will do that first thing tomorrow a.m....

Solid workout big guy.

wedge
07-07-09, 5:18 pm
I used a link from Y&H and there are no viable dates in the New England area for me in the next few months. Everything either falls to quick (in my opinion-August) or during or just after my wedding in early Sept., which will affect training.
I'm thinking of using a routine and diet, training my balls off from the powerlifting aspect and entering a contest in early '10. Give me enough time to change over my training style and cut my teeth.
Thoughts?

mscuillo
07-07-09, 5:44 pm
Rage, what up! I'm 6 weeks out now. Been doing 10x10 for my compounds (squat/inc barbell/t-bar/barbell curl/close-grip bench/seat military) like I was telling you before. I'm doing comfortable weights now, getting all the sets without having to adjust weights for all 10 sets! In 2 weeks I want to change the exercises for the last month to hit different angles, but still get that deep burn. Should I go to front squats or leg presses for legs? I got everything else covered, but need to etch in more detail in my legs. Thanks man!

fatbackgoal
07-07-09, 8:34 pm
Cant express how honored and privileged I am to have been chosen. Looking forward to another crazy ride with Animal!

Rage
07-07-09, 11:33 pm
I used a link from Y&H and there are no viable dates in the New England area for me in the next few months. Everything either falls to quick (in my opinion-August) or during or just after my wedding in early Sept., which will affect training.
I'm thinking of using a routine and diet, training my balls off from the powerlifting aspect and entering a contest in early '10. Give me enough time to change over my training style and cut my teeth.
Thoughts?

Sounds to me like you have your priorities straight. Pick that meet early next year, focus on it and do it. No excuses. None of this I'm not big enough, strong enough...just get in there and do it..and do your best.


Rage, what up! I'm 6 weeks out now. Been doing 10x10 for my compounds (squat/inc barbell/t-bar/barbell curl/close-grip bench/seat military) like I was telling you before. I'm doing comfortable weights now, getting all the sets without having to adjust weights for all 10 sets! In 2 weeks I want to change the exercises for the last month to hit different angles, but still get that deep burn. Should I go to front squats or leg presses for legs? I got everything else covered, but need to etch in more detail in my legs. Thanks man!

I did notice that from your pics. You have good size in those quads and could use a bit more detail. I think you should hit a 50/40/30 rep scheme on extensions, then go to Leg Press for 3 sets of 50, then on to 2 sets of 20 with as heavy a weight as you can on regular squats. I think you should use this leading all the way up to your next show and stopping one week out obviously so that they have enough time to repair for showtime. Also, you might need to up your cardio. Whats the bf in your legs specifically? You've convinced me to jump in and do my best to help you between these shows like I said I wasn't LOL. You are one of those athletes that will get what he wants and doesn't settle. I'm in. Lets get to work.


Cant express how honored and privileged I am to have been chosen. Looking forward to another crazy ride with Animal!

It's my honor to help you and the rest of the guys.

wedge
07-08-09, 12:22 pm
I'm looking at something like this for a routine.
Day One-Monday: Squat, Calves, Abs, Cardio
Day Two-Tuesday: Bench, Upper Back, Rotator Cuff, Cardio.
Day Three-Thursday: Deadlift, Calves, Abs, Cardio.
Day Four-Friday: Bench Assistance, Upper Back, Arms, Rotator Cuff
I was thinking of doing one week heavy and the next speed.

mscuillo
07-08-09, 2:43 pm
Sounds to me like you have your priorities straight. Pick that meet early next year, focus on it and do it. No excuses. None of this I'm not big enough, strong enough...just get in there and do it..and do your best.



I did notice that from your pics. You have good size in those quads and could use a bit more detail. I think you should hit a 50/40/30 rep scheme on extensions, then go to Leg Press for 3 sets of 50, then on to 2 sets of 20 with as heavy a weight as you can on regular squats. I think you should use this leading all the way up to your next show and stopping one week out obviously so that they have enough time to repair for showtime. Also, you might need to up your cardio. Whats the bf in your legs specifically? You've convinced me to jump in and do my best to help you between these shows like I said I wasn't LOL. You are one of those athletes that will get what he wants and doesn't settle. I'm in. Lets get to work.



It's my honor to help you and the rest of the guys.

I already switched back to my old diet, the simpler one I emailed you before, as opposed to the carb cycling on/off days, etc...My body just didn't respond well to it. My carbs pre/post workout are back up higher with oatmeal and back to training with volume! I'll use this scheme for legs to help etch them in to match the rest. Also pounding cardio/abs too, to help make up for what didn't work before! I'll hit this on Saturday (6 weeks out) and get the bf% done! Thanks

Mr. Dead
07-08-09, 3:20 pm
Definitely looking forward to some serious growth... And, not just my gut, for a change!!!

weedlewott
07-08-09, 4:51 pm
Day 1 - Arms:

Triceps pushdowns 2 x 10
Partial Dips weighted 2 x 10
Dumbbell Triceps Ext 2 x 10
Incline Dumbbell curls 2 x 10
Hammer Curls 2 x 10
Cable Curls 2 x 10
Abs

Day 2 - Quads, Hamstrings

Leg Extension-pre-exhaust 3 x 50/40/30
Leg Press 2 x 15
Squats 2 x 10
Lying Leg Curls 3 x 10
Standing Leg Curls 2 x 10

Day 3 - Off

Day 4 - Chest & Shoulders:

Barbell or DB Press 2 x 10
Incline DB Flyes 2 x 10
Decline BB Press 2 x 10
Smith Military Press 2 x 10
Dumbbell Shoulder Press 2 x 10
Side Laterals 2 x 10

Day 5 - Back, Traps, Rear Delts and Calves:

Deadlift or T Bar Rows 2 x 10
Dumbbell Rows 2 x 10
Wide Grip Pull Downs 2 x 10
Bent Laterals 2 x 10
Barbell Shrugs 2 x 20
Calf Extensions 4 x 25
Calf Raises 4 x 25

Day 6 & 7 - Off

Solid as hell. You got any suggestions for me when it comes to weight on the 50/40/30s? Also, you have two sets listed for some of these. Are these working sets only? If not, how many warm up sets do you suggest?

Rage
07-08-09, 7:52 pm
I'm looking at something like this for a routine.
Day One-Monday: Squat, Calves, Abs, Cardio
Day Two-Tuesday: Bench, Upper Back, Rotator Cuff, Cardio.
Day Three-Thursday: Deadlift, Calves, Abs, Cardio.
Day Four-Friday: Bench Assistance, Upper Back, Arms, Rotator Cuff
I was thinking of doing one week heavy and the next speed.

That seems reasonable to me, but there are a few other Animals better qualified than me on this one. Hit up Big Byrd, Big Dog and Sgt. Rock for their feedback on that split.


I already switched back to my old diet, the simpler one I emailed you before, as opposed to the carb cycling on/off days, etc...My body just didn't respond well to it. My carbs pre/post workout are back up higher with oatmeal and back to training with volume! I'll use this scheme for legs to help etch them in to match the rest. Also pounding cardio/abs too, to help make up for what didn't work before! I'll hit this on Saturday (6 weeks out) and get the bf% done! Thanks

That is a brutal workout for the quads. What are your carbs/protein at right now? What are you keeping your bpm at on cardio? How much cardio are you doing currently?


Definitely looking forward to some serious growth... And, not just my gut, for a change!!!

I heard Christmas came early for you...


Solid as hell. You got any suggestions for me when it comes to weight on the 50/40/30s? Also, you have two sets listed for some of these. Are these working sets only? If not, how many warm up sets do you suggest?

I personally do 70 for 50, 105 for 40 and 140 for 30 reps on that. I did only list working sets and I usually do a few warm ups before I hit the working sets.

weedlewott
07-08-09, 10:11 pm
I personally do 70 for 50, 105 for 40 and 140 for 30 reps on that. I did only list working sets and I usually do a few warm ups before I hit the working sets.

thanks. That's what I figured. I went before you hit it up, but threw in what I thought was right for this one. I was close to getting it right. i put it in my journey. Would you advise throwing in calves in this one iteration, or particular day, since I've always had problems getting bigger calves? Your call boss man. You are after all, the ending authority for the next three months. Thanks man.

Greek Elite
07-08-09, 10:24 pm
Rage, I'm going to be following your bulk routine when I get that going.. how many weeks typically do we do this before switching it up??

Also, I'm more of a 'hard loser' where carbs get stored fairly easily on me, should I adjust the cals/macros for slightly lower carbs or just see how the first few weeks go and adjust if needed?

Greek Elite
07-08-09, 11:05 pm
oh yea also my chest is one of my worst lagging groups, currently at only 5-6x185, plus size kinda sucks.. i been told to focus more on incline bb (been doin that for a while n had ok results).. should I continue that or switch it up if theres not a big perk to hittin incline first n hardest?

mscuillo
07-09-09, 12:24 am
That is a brutal workout for the quads. What are your carbs/protein at right now? What are you keeping your bpm at on cardio? How much cardio are you doing currently?


Yeah looks brutal...looking forward to it!! Right now, I'm @ 150 gm carbs/day, every day. It's 1 1/2 cup quick oats with eggs/Pak pre, then 1 1/2 cups mixed with 50 gr protein in a shake/Nitro post. My range for my age on cardio is 21-25 beats/10 seconds, that's how I measure it; I personally thinks it keeps me at a better pace than measuring by the minute. Right now I'm doing 4 days, as it draws closer I usually incorporate HIIT on a stationary bike at intervals on non-training days. On days I lift and do cardio, it's usually a pick between high incline treadmill, low incline-fast power walk, or high eliptical...kind of depends on the mood, how my legs feel, etc...

mscuillo
07-09-09, 12:48 am
oh yeah forgot, my protein total is 350/day/6 meals/day: eggs(1), chicken(3), 50 gm shake(2). The first 50 gm shake is post with 1 1/2 cups quick oats post training, and the second shake is just 50 gm whey before I go to bed.

machineman
07-09-09, 1:27 pm
Warm Up

BOR
bar X a5
95 X 15
115 x 15
135 X 15
155 X 15

Close Grip Pull Ups
BW X 10
BW X 10 (last 2 spotted)
BW X 10 (last 3 spotted)

Straight Arm Pulldowns
50 X 15
50 X 15

Standing DB Shrugs
20 X 50
30 X 50
40 X 50

Reverse Pec Dec
40 X 15
50 X 15
60 X 15

and done.....pretty much spent after this....

I will have my pics to you tonight (I hope) as well as a bf%....

Mr. Dead
07-09-09, 6:55 pm
I heard Christmas came early for you...

*LOL* We'll see...

Rage
07-09-09, 6:59 pm
thanks. That's what I figured. I went before you hit it up, but threw in what I thought was right for this one. I was close to getting it right. i put it in my journey. Would you advise throwing in calves in this one iteration, or particular day, since I've always had problems getting bigger calves? Your call boss man. You are after all, the ending authority for the next three months. Thanks man.

I like working calves on back day


Rage, I'm going to be following your bulk routine when I get that going.. how many weeks typically do we do this before switching it up??

Also, I'm more of a 'hard loser' where carbs get stored fairly easily on me, should I adjust the cals/macros for slightly lower carbs or just see how the first few weeks go and adjust if needed?

I like to do the same routine for 3 to 4 months before changing it. I would follow that program for 10 days and see where your at to make adjustments accordningly.


oh yea also my chest is one of my worst lagging groups, currently at only 5-6x185, plus size kinda sucks.. i been told to focus more on incline bb (been doin that for a while n had ok results).. should I continue that or switch it up if theres not a big perk to hittin incline first n hardest?

I like to hit Neck Press and Incline DB Flyes for the upper chest. You should give it a shot. Don't go heavy on that Neck Press, just really squeeze it out on the top.


Yeah looks brutal...looking forward to it!! Right now, I'm @ 150 gm carbs/day, every day. It's 1 1/2 cup quick oats with eggs/Pak pre, then 1 1/2 cups mixed with 50 gr protein in a shake/Nitro post. My range for my age on cardio is 21-25 beats/10 seconds, that's how I measure it; I personally thinks it keeps me at a better pace than measuring by the minute. Right now I'm doing 4 days, as it draws closer I usually incorporate HIIT on a stationary bike at intervals on non-training days. On days I lift and do cardio, it's usually a pick between high incline treadmill, low incline-fast power walk, or high eliptical...kind of depends on the mood, how my legs feel, etc...

I would suggest keeping your cardio at no higher than 120 bpm which would only be 20 every 10 seconds. I would also suggest keeping it at a steady pace for the full duration of the cardio so your not breaking down any muscle.


oh yeah forgot, my protein total is 350/day/6 meals/day: eggs(1), chicken(3), 50 gm shake(2). The first 50 gm shake is post with 1 1/2 cups quick oats post training, and the second shake is just 50 gm whey before I go to bed.

That looks good to me.


Warm Up

BOR
bar X a5
95 X 15
115 x 15
135 X 15
155 X 15

Close Grip Pull Ups
BW X 10
BW X 10 (last 2 spotted)
BW X 10 (last 3 spotted)

Straight Arm Pulldowns
50 X 15
50 X 15

Standing DB Shrugs
20 X 50
30 X 50
40 X 50

Reverse Pec Dec
40 X 15
50 X 15
60 X 15

and done.....pretty much spent after this....

I will have my pics to you tonight (I hope) as well as a bf%....

Good workout. Looking forward to the pics.

weedlewott
07-09-09, 7:11 pm
I like working calves on back day

Any particular reason? Is it because when you do legs, you indirectly work them and you can get a better focus? Or am I just completely off kilter?

In Flames
07-13-09, 12:13 am
Rage, have you found that 6 sets is a perfect amount to cause muscle growth if diet is in check? Most of these Animal workouts or almost any BB'er workouts are always like 9-14 sets per body-part, you on the other hand advocate only 6 sets per muscle group (small and large ones).

Also, do you lift with a slow cadence like a 2/4 since the sets are so low?

Mr. Aestheticz
07-13-09, 2:11 pm
I Made My Own Team team Black!!!!

So Its Team: Red And Team: Yellow Vs Me Team: Black And Its Just Me Myself And I >:)

Come Get Some Lol!

Shit Is Looking Greta In Here Good Luck To Everyone, Looking Forward To The Results!!

...easy!!!

Rage
07-14-09, 10:12 am
Any particular reason? Is it because when you do legs, you indirectly work them and you can get a better focus? Or am I just completely off kilter?

I generally just have more time to get them in.


Rage, have you found that 6 sets is a perfect amount to cause muscle growth if diet is in check? Most of these Animal workouts or almost any BB'er workouts are always like 9-14 sets per body-part, you on the other hand advocate only 6 sets per muscle group (small and large ones).

Also, do you lift with a slow cadence like a 2/4 since the sets are so low?

My trainer Andre 'Bam Bam' Scott, is a huge advocate of low volume training, so I have followed his principles for years and they have worked really well for me. The bottom line in anything is to get some results and I get a lot of good results following this style. It's very important to go for more of a feel in the muscle than it is to just go through the motions. So when I am performing my sets, I go slow enough to focus on the particular muscle group I'm working.


I Made My Own Team team Black!!!!

So Its Team: Red And Team: Yellow Vs Me Team: Black And Its Just Me Myself And I >:)

Come Get Some Lol!

Shit Is Looking Greta In Here Good Luck To Everyone, Looking Forward To The Results!!

...easy!!!

LOL..you've got a great physique bro..your obviously doing something right.

wedge
07-14-09, 10:13 am
Opened a thread in The Pit and got some great advice for a powerlifting routine. Started it off with a bang last night, setting a PR on the bench by reaching 300!
Thanks for the help and encouragement to get me started.

Hollow
07-14-09, 10:22 am
Huge congrats on the PR wedge!

Hoomgar
07-14-09, 10:27 am
Hey Rage. When you do the 2 working sets per exercise thing. How is the warm up? I mean sets, reps, weights?

Like when I see you say you did Squats 15/15 that is 2 sets of 15 reps but what did you do to get there before those sets?

Rage
07-14-09, 11:13 am
Opened a thread in The Pit and got some great advice for a powerlifting routine. Started it off with a bang last night, setting a PR on the bench by reaching 300!
Thanks for the help and encouragement to get me started.

Pick that meet and stay focused. Good job on the PR bro.


Huge congrats on the PR wedge!

He's very focused and we will see great things from this guy.


Hey Rage. When you do the 2 working sets per exercise thing. How is the warm up? I mean sets, reps, weights?

Like when I see you say you did Squats 15/15 that is 2 sets of 15 reps but what did you do to get there before those sets?

Typical squat warm up would look like this...

135 for 5
225 for 5
315 for 5
405 for 5
and then two working sets with 495

Hoomgar
07-14-09, 12:02 pm
135 for 5
225 for 5
315 for 5
405 for 5
and then two working sets with 495

Excellent! Of course, I wont be squatting 495... just yet ha ha!

Thanks bro.

weedlewott
07-14-09, 12:15 pm
Hey Rage, got a question. Do you have anything to push the abs over the edge?

Well, I mean, I'm sure you do. But my question is what is it. Ha. Thanks man.

Rage
07-14-09, 12:30 pm
Hey Rage, got a question. Do you have anything to push the abs over the edge?

Well, I mean, I'm sure you do. But my question is what is it. Ha. Thanks man.

My favorite routine for abs is 100 crunches on each oblique and 100 straight ins two days a week. The rest is all diet.

weedlewott
07-14-09, 12:34 pm
What's a straight in?

Mr. Aestheticz
07-14-09, 12:37 pm
LOL..you've got a great physique bro..your obviously doing something right.

JUST TRYING TO KEEP UP AND EXCEL PASSED GREAT ATHLETE SSUCH AS YOURSELF!

Rage
07-14-09, 1:25 pm
What's a straight in?

More like a regular crunch, flat on your back.


JUST TRYING TO KEEP UP AND EXCEL PASSED GREAT ATHLETE SSUCH AS YOURSELF!

lol

weedlewott
07-14-09, 1:34 pm
Ah. Thank you Sir. You're doing good things. Keep that in mind.

mscuillo
07-18-09, 10:25 pm
Rage, I did the leg workout last Saturday and today...its awesome! I changed the weights today. I went lighter on the presses to get tighter, smother reps to 50; plus getting to 50 w/out stopping! And I went a bit heavier on my squats...I think I short-changed myself the 1st time out! But its an awesome pump and bringing more veins to the surface! Then I followed with some hams curls and calf raises...no cardio today ha ha ha! Diet and everything else is on track!!

Kingquads
07-18-09, 10:28 pm
My favorite routine for abs is 100 crunches on each oblique and 100 straight ins two days a week. The rest is all diet.

man that sounds hardcore, im gonna have to give that a try

Rage
07-19-09, 8:49 pm
Rage, I did the leg workout last Saturday and today...its awesome! I changed the weights today. I went lighter on the presses to get tighter, smother reps to 50; plus getting to 50 w/out stopping! And I went a bit heavier on my squats...I think I short-changed myself the 1st time out! But its an awesome pump and bringing more veins to the surface! Then I followed with some hams curls and calf raises...no cardio today ha ha ha! Diet and everything else is on track!!

When I first saw this type of routine, I had some serious issues with it. I thought there was no way I could hold my lean muscle while on that type of rep scheme. But you obviously are seeing exactly why it's constructed the way it is. Your upper body conditions very well and your lower body will come in more on point with this. I firmly believe that and it's the only reason I suggested it to you based on your pics. PM me the bf on your legs when you get a sec so we have something to reference later before the show. Whatever you need to prep for that show...I'm in your corner brother.


man that sounds hardcore, im gonna have to give that a try

I like to keep the reps higher so that there is no bulking in the mid section. Have to have symmetry for the stage.

Mr. Aestheticz
07-20-09, 9:17 am
You Whipping These Boys Into Shape Rage?

Rage
07-20-09, 10:55 am
You Whipping These Boys Into Shape Rage?

I'm only their rudder from time to time. They are doing all the rowing. I will never take credit for someone elses hard work. I will only encourage them and walk next to them as a friend.

weedlewott
07-21-09, 12:40 am
You Whipping These Boys Into Shape Rage?


I'm only their rudder from time to time. They are doing all the rowing. I will never take credit for someone elses hard work. I will only encourage them and walk next to them as a friend.

He's sure as hell giving the guidance to where it feels like he's whipping us into shape. I wanna thank you yet again Rage. You're a damn good man.

Greek Elite
07-22-09, 9:09 pm
Rage just did your leg day and HOLY SHIT! insane pump and demand for intensity.. gonna be one of those i'm so sore but I love it routine I can tell

I saw above you talkin bout Abs 2 days a week. Better to do those on the "Off" days or at the end of a lift session, and if so which one? And why not hanging/supported leg raises or even weighted abs like cable crunches??

Jake Rees
07-22-09, 11:31 pm
yo ive drunk all kinds of protein shaks but cant deside whats the best
what you thinks one of the top out there

Firedrake
07-23-09, 12:42 am
Jake,

I know Rage likes IsoWhey if you're looking for just whey protein, and Real Gains if you're looking for a gainer. That's what he's had me using . . .

Jake Rees
07-23-09, 12:53 am
Jake,

I know Rage likes IsoWhey if you're looking for just whey protein, and Real Gains if you're looking for a gainer. That's what he's had me using . . .

thanks brotha
i drink real gains
i gotta try out the IsoWhey
jREES

machineman
07-23-09, 6:11 am
Jake.....for those of us that are cutting, we are using Just Whey from Sport Pharma....I too have tried all sorts of different proteins and this one is a good one for sure.....make sure to check them out as well......

Rage
07-23-09, 10:05 am
He's sure as hell giving the guidance to where it feels like he's whipping us into shape. I wanna thank you yet again Rage. You're a damn good man.

Thanks bro!


Rage just did your leg day and HOLY SHIT! insane pump and demand for intensity.. gonna be one of those i'm so sore but I love it routine I can tell

I saw above you talkin bout Abs 2 days a week. Better to do those on the "Off" days or at the end of a lift session, and if so which one? And why not hanging/supported leg raises or even weighted abs like cable crunches??

I like to do abs on Monday and Thursday. It's more of a personal preference with me..I just like those crunches.


yo ive drunk all kinds of protein shaks but cant deside whats the best
what you thinks one of the top out there

I like Universals IsoWhey Chocolate and I love that Real Gains Cookies and Cream.

mscuillo
07-23-09, 1:17 pm
When I first saw this type of routine, I had some serious issues with it. I thought there was no way I could hold my lean muscle while on that type of rep scheme. But you obviously are seeing exactly why it's constructed the way it is. Your upper body conditions very well and your lower body will come in more on point with this. I firmly believe that and it's the only reason I suggested it to you based on your pics. PM me the bf on your legs when you get a sec so we have something to reference later before the show. Whatever you need to prep for that show...I'm in your corner brother.



I like to keep the reps higher so that there is no bulking in the mid section. Have to have symmetry for the stage.

On the caliper, it registered a pinch of 10 on the R quad on last Saturday with 5 weeks to go. I have legs again on Saturday, so i'll keep measuring them each week until the show.I upped the reps on my hams as well last week. My calves are ok and I'm also going back to my original color from 2007 so I don't look so washed out on stage like I did before. I think the Jan Tana smoothed me out too, it didn't mesh well with my body chemistry; so I'm doing back to Dream Tan. I am seeing more separation between my quads/hams already. My cardio is up a bit, none on leg day, and the day after legs is just an ab day to recover for the next workout following. I'll keep you up to date! Keep on cracking these guys and getting them in great shape!!

Rage
07-23-09, 3:54 pm
On the caliper, it registered a pinch of 10 on the R quad on last Saturday with 5 weeks to go. I have legs again on Saturday, so i'll keep measuring them each week until the show.I upped the reps on my hams as well last week. My calves are ok and I'm also going back to my original color from 2007 so I don't look so washed out on stage like I did before. I think the Jan Tana smoothed me out too, it didn't mesh well with my body chemistry; so I'm doing back to Dream Tan. I am seeing more separation between my quads/hams already. My cardio is up a bit, none on leg day, and the day after legs is just an ab day to recover for the next workout following. I'll keep you up to date! Keep on cracking these guys and getting them in great shape!!

Ok. That's why I asked for that specific measurement. Looks like you tend to hold a bit right there in the quads/hams/glutes. I would probably have you somewhere around an hour and a half straight of cardio at a constant 110-120 bpm first thing in the morning upon wakening. 6 days a week, none on leg day. Let me know what you think. And thanks for the updates!

soulspline
07-23-09, 10:14 pm
im here bro, yeah as i was saying those cuts will be a nice addition to the red team routine right?
as for the diet i might change it abit bec im living in the philippines some foods are unvailable here in my area :(

mscuillo
07-24-09, 1:04 am
Ok. That's why I asked for that specific measurement. Looks like you tend to hold a bit right there in the quads/hams/glutes. I would probably have you somewhere around an hour and a half straight of cardio at a constant 110-120 bpm first thing in the morning upon wakening. 6 days a week, none on leg day. Let me know what you think. And thanks for the updates!

Well I could say "Wow Rage, more cardio...thanks man you're the best!" but you'd probably see right through me! So instead I say " Sure man, if that's what I have to do to be better, then that's what i'll do!". Also, going back to oats pre/post has helped! Especially since I'm a volume guy! I'm getting through my workouts better and am still leaning out good! Another question...is it ok to take Nitro before cardio then again before lifting or just take pre/post lift? I drink BCAA with H20 during cardio to stay hydrated and help hold onto muscle.

Mr. Aestheticz
07-24-09, 8:56 am
I Hope The Red And Yellow Team Are Doing Work?

I Know The Black Team Is Lol ;0)

...easy!!!

Rage
07-24-09, 9:21 am
im here bro, yeah as i was saying those cuts will be a nice addition to the red team routine right?
as for the diet i might change it abit bec im living in the philippines some foods are unvailable here in my area :(

The new Cuts is a real kick ass product and I highly recommend it. Let me know some of your food options out there and I'll help you fill in the gaps. Thanks for stopping in over here...your obviously very serious about geting it done.


Well I could say "Wow Rage, more cardio...thanks man you're the best!" but you'd probably see right through me! So instead I say " Sure man, if that's what I have to do to be better, then that's what i'll do!". Also, going back to oats pre/post has helped! Especially since I'm a volume guy! I'm getting through my workouts better and am still leaning out good! Another question...is it ok to take Nitro before cardio then again before lifting or just take pre/post lift? I drink BCAA with H20 during cardio to stay hydrated and help hold onto muscle.

Lol..youve obviously been around the block bro. I just want to see you kill it up there bro. If your workout is in the a.m., I would recommend a small amount of yam after training because of the gi rating for a tiny insulin spike. Taking the Nitro Pre/Post training, both or one or the other, you just can't go wrong. I recommend taking nothing in but water for fasting cardio because any calories you add, even in the smallest amounts divert your bodies attention from fat burning, directly to the calories consumed for energy. It's the low intensity cardio that spares the muscle. I give you my word that your not going to drop lean mass during this fasted cardio as long as your macros throughout the day are on point.


I Hope The Red And Yellow Team Are Doing Work?

I Know The Black Team Is Lol ;0)

...easy!!!

All part of the 'A' Team..

Mr. Aestheticz
07-24-09, 9:25 am
All part of the 'A' Team..

THIS IS THE TRUTH!

soulspline
07-24-09, 10:36 pm
The new Cuts is a real kick ass product and I highly recommend it. Let me know some of your food options out there and I'll help you fill in the gaps. Thanks for stopping in over here...your obviously very serious about geting it done.



Lol..youve obviously been around the block bro. I just want to see you kill it up there bro. If your workout is in the a.m., I would recommend a small amount of yam after training because of the gi rating for a tiny insulin spike. Taking the Nitro Pre/Post training, both or one or the other, you just can't go wrong. I recommend taking nothing in but water for fasting cardio because any calories you add, even in the smallest amounts divert your bodies attention from fat burning, directly to the calories consumed for energy. It's the low intensity cardio that spares the muscle. I give you my word that your not going to drop lean mass during this fasted cardio as long as your macros throughout the day are on point.



All part of the 'A' Team..

thanx bro
well here it is
Meal 1 8 oz top sirloin and 1 cup oatmeal
Meal 2 8 oz chicken breast (or tilapia or cod) and 8 oz yam
Meal 3 8 oz chicken breast (or tilapia or cod) and 1/3 cup of brown rice
Meal 4 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 5 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 6 Protein shake - 50 grams of whey protein and 5 grams of glutamine.

i can buy tilapia here thats no prob im near the bay area fishes here are cheap :)
chicken is sooo darn expensive here bec i live near the bay i can buy some meat cuts at the market at half the price of the chicken, brown rice yeah i can buy, salad.... hmm thats gonna be abit of a prob bec most or our veggies here are those you use th cooking not on salads, yeah i got my shake, so thats basically it
the ones that are availables are:
meat cuts
veggies like- cabbage,carrots,corn,tomato,and other ones that you guys dont have there
fish - no prob we have alot it here even sea shells you can but ALOT and i mean ALOT on your 2 dollars :)

Rage
07-26-09, 9:11 pm
thanx bro
well here it is
Meal 1 8 oz top sirloin and 1 cup oatmeal
Meal 2 8 oz chicken breast (or tilapia or cod) and 8 oz yam
Meal 3 8 oz chicken breast (or tilapia or cod) and 1/3 cup of brown rice
Meal 4 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 5 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 6 Protein shake - 50 grams of whey protein and 5 grams of glutamine.

i can buy tilapia here thats no prob im near the bay area fishes here are cheap :)
chicken is sooo darn expensive here bec i live near the bay i can buy some meat cuts at the market at half the price of the chicken, brown rice yeah i can buy, salad.... hmm thats gonna be abit of a prob bec most or our veggies here are those you use th cooking not on salads, yeah i got my shake, so thats basically it
the ones that are availables are:
meat cuts
veggies like- cabbage,carrots,corn,tomato,and other ones that you guys dont have there
fish - no prob we have alot it here even sea shells you can but ALOT and i mean ALOT on your 2 dollars :)

What is your question bro?

soulspline
07-26-09, 9:46 pm
What is your question bro?

so is that ok not or seldom eat chicken breast? and the salad ?

Rage
07-27-09, 10:05 am
so is that ok not or seldom eat chicken breast? and the salad ?

It sure is. Replacing it with a white fish such as talapia, cod, flounder or tuna will give you some variety. As long as the salad is a leafy fiberous green thats fine but no tomatoes or corn. Green beans and peas are good too.

cap527
07-28-09, 6:01 pm
Hey Rage, I am 17 6'0 tall and about 195. Ive had a pretty intense summer, all of my lifts have gone up tremendously and ive gained about 10 pounds. I am not in competitions but i just want to gain as much lean mass as I can possibly push myself to gain. I eat and train like a machine. But lately ive been kind of cutting back on ab work and its just now hitting me. I was taking 2 servings of flaxseed with my skim milk every morning and I also cut back on that for some reason. So lately ive gotten much thicker, but I'm starting to get a gut. Any suggestions on bulking and keeping reasonably good abs (don't need to be totally shredded, just decent.) without doing ANY cardio. Any help would be greatly appreciated.

soulspline
07-29-09, 1:51 am
It sure is. Replacing it with a white fish such as talapia, cod, flounder or tuna will give you some variety. As long as the salad is a leafy fiberous green thats fine but no tomatoes or corn. Green beans and peas are good too.

thanx bro :)

Rage
07-29-09, 5:34 pm
Hey Rage, I am 17 6'0 tall and about 195. Ive had a pretty intense summer, all of my lifts have gone up tremendously and ive gained about 10 pounds. I am not in competitions but i just want to gain as much lean mass as I can possibly push myself to gain. I eat and train like a machine. But lately ive been kind of cutting back on ab work and its just now hitting me. I was taking 2 servings of flaxseed with my skim milk every morning and I also cut back on that for some reason. So lately ive gotten much thicker, but I'm starting to get a gut. Any suggestions on bulking and keeping reasonably good abs (don't need to be totally shredded, just decent.) without doing ANY cardio. Any help would be greatly appreciated.

When your abs start disappearing, then pull back a bit on your carbs and fat. Just use the mirror as your guide.

B.Martin
07-31-09, 12:27 am
I had a thought earlier today and couldn't figure out the anwser. I'm a powerlifter so i could care less if I'm cut. But if all you have around you to eat is unhealthy, is it better to skip the mean or go ahead and eat?

Rage
07-31-09, 10:15 am
I had a thought earlier today and couldn't figure out the anwser. I'm a powerlifter so i could care less if I'm cut. But if all you have around you to eat is unhealthy, is it better to skip the mean or go ahead and eat?

Better to eat something than nothing in that case.

B.Martin
08-01-09, 11:04 pm
Ok Thanks I got stuck on that a few days ago. That will help alot

Firedrake
08-02-09, 1:16 pm
Hey Rage, I am 17 6'0 tall and about 195. Ive had a pretty intense summer, all of my lifts have gone up tremendously and ive gained about 10 pounds. I am not in competitions but i just want to gain as much lean mass as I can possibly push myself to gain. I eat and train like a machine. But lately ive been kind of cutting back on ab work and its just now hitting me. I was taking 2 servings of flaxseed with my skim milk every morning and I also cut back on that for some reason. So lately ive gotten much thicker, but I'm starting to get a gut. Any suggestions on bulking and keeping reasonably good abs (don't need to be totally shredded, just decent.) without doing ANY cardio. Any help would be greatly appreciated.

Didn't you ask Ox this same question?

cap527
08-03-09, 4:01 pm
yeah i did. is that ok with you?

Greek Elite
08-03-09, 4:53 pm
rage whats the ideal amount of weight someone should increase in a week? i'm up to 181.7 from 178.1 (+3.6 lbs) from my weigh in last monday.. just want to see if/how i should tweak my diet (hasnt been exactly spot on cuz of schedule n got a cold now, but will work on it).. thanks!

for a few days i coulda swore i looked even leaner than my start pics, but now i'm either at the same or look a little 'looser'

OklahomaMuscle
08-03-09, 4:53 pm
yeah i did. is that ok with you?

Yo brother, no need to get all defensive and sarcastic. FD just asked a question, you posted the same exact question in every pro's thread. Which is just a little odd...hope you got the info you needed, but don't immediately jump down someones throat...

weedlewott
08-04-09, 5:06 am
Okay. I've got two questions here. One is for the patrial dips you recommended. Do you recommend them because of the fact that full dips involve the shoulders and chest too much and the partials focus on the tris? Just one of my thoughts. Another being that so far as my working sets go, would you prefer I use the same weight or go up as I've been doing? Because you set me for a goal of 60 x 10 for two working sets on the incline DB Curl. Just curious. Thanks Rage.

Mr. Aestheticz
08-05-09, 8:58 am
I See A Lot Of Men In Here Making Great Progress!

Solid Work Fellas Great Work, Rag Your Like The Sensai Amongst Greatness!

...easy!!!

cap527
08-05-09, 4:44 pm
i wish you could tell me whats wrong with that. ox had no answer so i was looking somewhere else

Rage
08-05-09, 8:26 pm
rage whats the ideal amount of weight someone should increase in a week? i'm up to 181.7 from 178.1 (+3.6 lbs) from my weigh in last monday.. just want to see if/how i should tweak my diet (hasnt been exactly spot on cuz of schedule n got a cold now, but will work on it).. thanks!

for a few days i coulda swore i looked even leaner than my start pics, but now i'm either at the same or look a little 'looser'

There are a lot of factors that can play into this. The biggest ones would be how you look and where your bf is right now. For a lot of seasoned bodybuilders still reaching their potential, 5-15 lbs a year is reasonable if they are already pretty darn lean. Your gain actually sounds pretty good but you may need to slow that down by taking out some carbs and fat. Let me know what your goal is and I'll help you get there.

Rage
08-05-09, 8:28 pm
Okay. I've got two questions here. One is for the patrial dips you recommended. Do you recommend them because of the fact that full dips involve the shoulders and chest too much and the partials focus on the tris? Just one of my thoughts. Another being that so far as my working sets go, would you prefer I use the same weight or go up as I've been doing? Because you set me for a goal of 60 x 10 for two working sets on the incline DB Curl. Just curious. Thanks Rage.

Yes on the first question. For the specific goal I gave you on that lift, go for two sets with the same weight. On the other lifts, it's fine to bump it up on the later working sets after your all warmed up and you feel up to it.

Rage
08-05-09, 8:30 pm
i wish you could tell me whats wrong with that. ox had no answer so i was looking somewhere else

No worries. Stop in anytime bro.

Big C
08-06-09, 6:05 pm
This isn't my thread, but show a little respect BRO and you may get the answers you are looking for. Poppin off won't do you a darn bit of good around here. Peace.


i wish you could tell me whats wrong with that. ox had no answer so i was looking somewhere else

Greek Elite
08-06-09, 9:34 pm
There are a lot of factors that can play into this. The biggest ones would be how you look and where your bf is right now. For a lot of seasoned bodybuilders still reaching their potential, 5-15 lbs a year is reasonable if they are already pretty darn lean. Your gain actually sounds pretty good but you may need to slow that down by taking out some carbs and fat. Let me know what your goal is and I'll help you get there.

I just put pics up in my Journey: http://forum.animalpak.com/showthread.php?t=26517&page=3

I'm not very lean, i'm estimating at like 11-12% right now.. Not classified as a hard gainer, probably more endo then meso naturally/genetically since I can pudge up fairly easily.. like I said I'm up 3+ lbs in a week, but wasnt tracking every meal, but I definitely wasnt eating over 3000 a day, maybe even 2750.. I go for at least 275g protein, then whatever carbs n fats.. if i'm good I usually 2/3-1 cup brown rice or a whole grain bun/bread (30-50g carbs) 2-3xday, plus carbs from Real gains or torrent

also for those neck/guillotine presses (love those btw, they are helping alot), i've been doing them flat, should I have a slight incline to it instead?

your routine is awesome btw! definitely feel great pumps and fullness, and my strength is already increasing!! thanks again!

Rage
08-07-09, 12:51 am
I just put pics up in my Journey: http://forum.animalpak.com/showthread.php?t=26517&page=3

I'm not very lean, i'm estimating at like 11-12% right now.. Not classified as a hard gainer, probably more endo then meso naturally/genetically since I can pudge up fairly easily.. like I said I'm up 3+ lbs in a week, but wasnt tracking every meal, but I definitely wasnt eating over 3000 a day, maybe even 2750.. I go for at least 275g protein, then whatever carbs n fats.. if i'm good I usually 2/3-1 cup brown rice or a whole grain bun/bread (30-50g carbs) 2-3xday, plus carbs from Real gains or torrent

also for those neck/guillotine presses (love those btw, they are helping alot), i've been doing them flat, should I have a slight incline to it instead?

your routine is awesome btw! definitely feel great pumps and fullness, and my strength is already increasing!! thanks again!

Pics look solid bro..refresh my memory..are you cutting or bulking?

Greek Elite
08-07-09, 1:35 am
Pics look solid bro..refresh my memory..are you cutting or bulking?

thanks.. and i'm bulking

J Wong
08-07-09, 2:30 pm
In your cutting diet for the iron contest, it calls for 1/3 uncooked rice... What does that amount to cooked?

Rage
08-08-09, 1:22 pm
thanks.. and i'm bulking

Keep those flat. I usually onlt put those in a cuting routine but you can certainly put them in a bulk, just don't go too heavy since they put a lot of pressure on the shoulders. Looks like your well on your way to a solid bulk. Keep me posted on your progress and I'll help you with some adjustments along the way.


In your cutting diet for the iron contest, it calls for 1/3 uncooked rice... What does that amount to cooked?

All my measurements are uncooked..cooked will depend on how much water you put in so it can vary greatly.

Rage
08-14-09, 1:10 pm
Looking forward to seeing everyone out in Las Vegas.

clifsgoals
08-21-09, 9:58 pm
Hey Bro,

Made it here..

Well did first full week of work out, and 5 days of the diet. Sore everywhere..not used to reps and order of sets. Lost 5 lb this week with extra cardio and cleaner diet, all the water.

Well thanks for the invite, ready to work hard.

clif

clifsgoals
08-23-09, 6:20 pm
Hey Rage,

Small step in right direction this week. Starting week B Monday. Diet is a bit tough, but staying on it. Weird though I smell everything now! Who knew Butter had a smell!!

Anyway I think the first week was hard to judge what weight to start with since the reps were high. Now I have a base line starting this week.

Can I use Tuna instead of chicken or fish on some meals? What is your take on Lean Turkey?

Thanks for your insight.
Clif

Rage
08-24-09, 9:02 am
Hey Bro,

Made it here..

Well did first full week of work out, and 5 days of the diet. Sore everywhere..not used to reps and order of sets. Lost 5 lb this week with extra cardio and cleaner diet, all the water.

Well thanks for the invite, ready to work hard.

clif


Hey Rage,

Small step in right direction this week. Starting week B Monday. Diet is a bit tough, but staying on it. Weird though I smell everything now! Who knew Butter had a smell!!

Anyway I think the first week was hard to judge what weight to start with since the reps were high. Now I have a base line starting this week.

Can I use Tuna instead of chicken or fish on some meals? What is your take on Lean Turkey?

Thanks for your insight.
Clif

Clif..glad you crossed over bro..I'm looking forward to working with you. Good results for wek one. One more week and we will look at a clean carb spike and a cheat meal. You can use tuna in water/flounder/cod/talapia as a few alternatives for the chicken. Lean turkey is typically not nutrient dense enough to make a difference. Dieting is a lot like ground hog day...every day is the same.

closeyourbox
08-25-09, 1:39 pm
rage...i am looking for guidance with my nutrtion and workouts...i am 6'1...190...unsure of bf%...have some pics on my bodyspace from earlier in the summer...i have some personal background stuff that may help you as well...thanks bro...

Rage
08-25-09, 4:35 pm
rage...i am looking for guidance with my nutrtion and workouts...i am 6'1...190...unsure of bf%...have some pics on my bodyspace from earlier in the summer...i have some personal background stuff that may help you as well...thanks bro...

Here to help bro. Are you wanting to cut or bulk?

Rage
08-27-09, 10:11 am
http://www.youtube.com/watch?v=tChPAxBcNmY

Thanks Jim.

Hollow
08-27-09, 10:21 am
Great video Firedrake and thanks for posting it Rage.

J-Dawg
08-27-09, 10:27 am
http://www.youtube.com/watch?v=tChPAxBcNmY

Thanks Jim.

Awesome vid Rage. Get's me pumped up to train while watching.

Hoomgar
08-27-09, 10:28 am
Yea! Very well done Jim. Big Tom Fuller doin his thing baby. Got me fired up!

I can haz wheelz like that?

Rage
08-27-09, 3:36 pm
Great video Firedrake and thanks for posting it Rage.


Awesome vid Rage. Get's me pumped up to train while watching.


Yea! Very well done Jim. Big Tom Fuller doin his thing baby. Got me fired up!

I can haz wheelz like that?

I don't know how the hell he puts that stuff together like that but the guy can put something together out of nothing. Not to mention, the incredible transformation he has done on himself and the countless contributions he has made to this forum and the ABC. Great guy.

Firedrake
08-27-09, 6:58 pm
I don't know how the hell he puts that stuff together like that but the guy can put something together out of nothing. Not to mention, the incredible transformation he has done on himself and the countless contributions he has made to this forum and the ABC. Great guy.

Awww, garsh -- yer makin' me blush . . . . there was a LOT of video to work from boss -- the problem was selecting which pieces worked best -- as you saw, the one of the Freak blasters didn't work so well . . .<grin>

Rage
08-27-09, 8:39 pm
Awww, garsh -- yer makin' me blush . . . . there was a LOT of video to work from boss -- the problem was selecting which pieces worked best -- as you saw, the one of the Freak blasters didn't work so well . . .<grin>

...but you were able to pull it all together..and to a song that means a ton to you guys in the Iron Contest. Thanks again brother.

clifsgoals
08-28-09, 10:25 pm
Rage,

Finished week A and will have B finished in the morning when I do day 5 and cardio.

Woke up this morn 12lb lighter than when I started 2 weeks ago. started 257, now 245lb.

Last post you said this week will start with a carb spike? cheat meal? Thanks for your direction and willingness to help educate.

Any info you need from me?

Thanks
clif

HIGA MONSTER
08-29-09, 2:18 am
http://www.youtube.com/watch?v=tChPAxBcNmY

Thanks Jim.

SICK VIDEO! Its 11:18pm here in the Pacific time zone, and now I'm ready to turn on the lights in my garage and "SQUAT TILL I PUKE".

Way to go "RAGE" and the guy that put that video together!

HIGA MONSTER.

J Wong
08-29-09, 3:52 pm
In both your bulking and cutting diets in "The Honored" section have the eggs or red meat in the morning? Why is this? I have specifically read you saying to make sure that is eaten in the AM. Is there a disadvantage to having them in the PM?

Rage
08-31-09, 9:35 am
Rage,

Finished week A and will have B finished in the morning when I do day 5 and cardio.

Woke up this morn 12lb lighter than when I started 2 weeks ago. started 257, now 245lb.

Last post you said this week will start with a carb spike? cheat meal? Thanks for your direction and willingness to help educate.

Any info you need from me?

Thanks
clif

Great job! How's your appetite? What bf% did you start out at?

Rage
08-31-09, 9:37 am
SICK VIDEO! Its 11:18pm here in the Pacific time zone, and now I'm ready to turn on the lights in my garage and "SQUAT TILL I PUKE".

Way to go "RAGE" and the guy that put that video together!

HIGA MONSTER.

Oh shit...Professional Strongman in the house! Thanks bro. Firedrake does an awesome job with that kind of stuff.

Rage
08-31-09, 9:43 am
In both your bulking and cutting diets in "The Honored" section have the eggs or red meat in the morning? Why is this? I have specifically read you saying to make sure that is eaten in the AM. Is there a disadvantage to having them in the PM?

I like to get the higher fat and/or slower digesting foods out of the way early while the body has plenty of time to digest them. Just a little method to my madness. There's not necessarily anything wrong with eating those things later in the day, I just focus on optimizing the digestive process while stimulating the metabolism as best I can.

J Wong
08-31-09, 10:13 pm
I like to get the higher fat and/or slower digesting foods out of the way early while the body has plenty of time to digest them. Just a little method to my madness. There's not necessarily anything wrong with eating those things later in the day, I just focus on optimizing the digestive process while stimulating the metabolism as best I can.

I see, that is what I figured about the fats slowly digesting. Good point. One more question... I am following a modified version of your diet for the red team. Is there any substitutes for the sweet potato?

Rage
09-01-09, 7:23 pm
I see, that is what I figured about the fats slowly digesting. Good point. One more question... I am following a modified version of your diet for the red team. Is there any substitutes for the sweet potato?

Brown rice.

clifsgoals
09-01-09, 8:47 pm
Great job! How's your appetite? What bf% did you start out at?

Iron Contest: Team Leader

Rage & Iron Contest Theme by Firedrake

Rage's Mass Journey to Nationals

SoCal ABC

Rage's Cage Q & A

Rage,

appetite is Ok goes from content to starving in about 2 hours, seem like I crash right about the time i need to eat next meal. I had bf taken 4 weeks ago and it was 19%. They did it with electrodes on hand and feet.

6'2" / 246lb (Monday morn)/

thanks
Clif

Rage
09-03-09, 10:23 am
Great job! How's your appetite? What bf% did you start out at?

Iron Contest: Team Leader

Rage & Iron Contest Theme by Firedrake

Rage's Mass Journey to Nationals

SoCal ABC

Rage's Cage Q & A

Rage,

appetite is Ok goes from content to starving in about 2 hours, seem like I crash right about the time i need to eat next meal. I had bf taken 4 weeks ago and it was 19%. They did it with electrodes on hand and feet.

6'2" / 246lb (Monday morn)/

thanks
Clif

Ok, sounds like your appetite is about a 7 out of 10 being very high? Have a cheat meal this weekend. Eat what you want for 30 minutes and finish before 7 pm. Check in with me early next Tuesday so we can get a clean carb spike in.

Mr. Dead
09-03-09, 11:06 am
I'll be getting ready to cut around the first of the year... The problem is... I think my trainer will be very carb-deprived, and try to kill me... Is this a valid concern...? *LOL*

Hollow
09-03-09, 11:30 am
I'll be getting ready to cut around the first of the year... The problem is... I think my trainer will be very carb-deprived, and try to kill me... Is this a valid concern...? *LOL*

Why do I have visions of the Corsican Brothers!?!?

Whatever pain and suffering Rage goes through...youíll be going through the same thing but miles away! LOL!

Mr. Dead
09-03-09, 11:35 am
Why do I have visions of the Corsican Brothers!?!?

Whatever pain and suffering Rage goes through...youíll be going through the same thing but miles away! LOL!

Exactly... but, this would be more like Cheech and Chong's version... *LOL*

Hollow
09-03-09, 12:55 pm
Exactly... but, this would be more like Cheech and Chong's version... *LOL*

Lol...thatís what I was thinking...lol!

A classic.

Firedrake
09-03-09, 12:58 pm
Exactly... but, this would be more like Cheech and Chong's version... *LOL*

. . . I don't think any of us have a lisp.

The funny thing is, I used to run into Cheech Marin at a gym in the San Fernando Valley I went to back in the 80s . . .

It's going to be quite a ride -- Rage's first show of the season is in May, then he's got the Master's Nationals in July; I'll be doing the L.A.BB Championships in July, and I don't know when Mr. D.'s show is.

We can all bitch to each other, I guess.

Mr. Dead
09-03-09, 1:14 pm
. . . I don't think any of us have a lisp.

The funny thing is, I used to run into Cheech Marin at a gym in the San Fernando Valley I went to back in the 80s . . .

It's going to be quite a ride -- Rage's first show of the season is in May, then he's got the Master's Nationals in July; I'll be doing the L.A.BB Championships in July, and I don't know when Mr. D.'s show is.

We can all bitch to each other, I guess.

1st one is in May... 2nd one is in August...

Rage
09-03-09, 8:28 pm
Oh my crazy Animal brothers. We'll all pull through it. I'm thinking that with all of us going through contest prep together, we will feed off each others dedication to crush the comp., get out there and give it our all.....either that or we'll be at each others throats like fucking lions lol....hell who knows...

Hollow
09-04-09, 10:05 am
Lol...my guess will be that each and everyone will be pushing each other further and harder...the competition wonít have a clue as to what hit them.

clifsgoals
09-08-09, 8:12 am
Hey Rage,

Again thanks for all the input and knowledge shared on this forum. Had a cheat meal. kept it under control but did help a bit. staying on track, went up in weight on almost all exercises, and kept the reps to what you posted for each set. starting to see some definition. Monday morn down to 241lb. started at 257lb. Replying back to learn about carb spike. Thanks

Clif

J Wong
09-08-09, 4:41 pm
What are your thoughts on carb cycling? If you are "for it", how do you set it up? How do cheat meals work out on carb cycling?

Rage
09-10-09, 2:53 pm
Hey Rage,

Again thanks for all the input and knowledge shared on this forum. Had a cheat meal. kept it under control but did help a bit. staying on track, went up in weight on almost all exercises, and kept the reps to what you posted for each set. starting to see some definition. Monday morn down to 241lb. started at 257lb. Replying back to learn about carb spike. Thanks

Clif

Have another cheat this weekend and lets do a carb spike with 2 lbs of yams Wednesday the 16th. Eat your normal meals plus eat an additional 2 lbs of yams.

Mr. Dead
09-10-09, 2:54 pm
Oh my crazy Animal brothers. We'll all pull through it. I'm thinking that with all of us going through contest prep together, we will feed off each others dedication to crush the comp., get out there and give it our all.....either that or we'll be at each others throats like fucking lions lol....hell who knows...

My money, is that we'll be feeding off each other... All 3 of us have some dates with Destiny...

Rage
09-10-09, 2:55 pm
What are your thoughts on carb cycling? If you are "for it", how do you set it up? How do cheat meals work out on carb cycling?

On a bulk I don't do much in the way of carb cycling. On a cut, I feel it's necessary to get a clean carb spike in once a week and 1 cheat meal in once a week as long as the metabolism has kicked up enough to handle it.

clifsgoals
09-10-09, 10:19 pm
2lb of yams it is...wow. That is on top of other 6 meals right?

clifsgoals
09-11-09, 10:26 pm
Another Question... On the routine there is not an Abs section. Is this not so important because of 6 days of cardio or have I missed something?

Thanks
Clif

Rage
09-14-09, 10:02 am
2lb of yams it is...wow. That is on top of other 6 meals right?

Yes.


Another Question... On the routine there is not an Abs section. Is this not so important because of 6 days of cardio or have I missed something?

You should hit abs at least twice a week as part of your routine.

Thanks
Clif

clifsgoals
09-16-09, 10:41 pm
Ok, did the 2lb carb spike today. Rage can you explain what this does? Felt sick after eating so much, but just wanted to understand the benefits of this. Thanks.

Also will I be adding to many calories if i switch green beans for the salad?

Thanks,
Clif

Rage
09-18-09, 9:20 am
Ok, did the 2lb carb spike today. Rage can you explain what this does? Felt sick after eating so much, but just wanted to understand the benefits of this. Thanks.

Also will I be adding to many calories if i switch green beans for the salad?

Thanks,
Clif

When your carbs are low like yours, your metabolism will need a good jolt to speed up again and a clean carb spike and cheat meal can do the trick. I like to call it throwing wood into the furnace. Keeps the fire going and perpetuates the fat burning. If you check out some of the guys on the Red Team, they are at 3, 4 and even 5 lbs that they have to get in by 4 pm. On another note, I need to know early each Tuesday how much weight you've lost for the week and on a scale of 1 - 10, what your appetite is. Keep up the good work.

Firedrake
09-18-09, 9:33 am
Ok, did the 2lb carb spike today. Rage can you explain what this does? Felt sick after eating so much, but just wanted to understand the benefits of this. Thanks.

Also will I be adding to many calories if i switch green beans for the salad?

Thanks,
Clif

Clif,

If I can chime in: the first time Rage told -me- to do that last winter, when I was cutting hard, I thought he was out of his tree, but damn if I didn't lose 2 lbs almost overnight. It really does work -- of course it helps if, like me, you're a Southern boy who LIKES yams. <grin> The guys that don't? I confess I pity 'em when they hit the 4 lbs stage and walk around with "gorilla gut" all day.

. . . but it DOES work when you're low-carbing it the rest of the time.

charlievanriper
09-18-09, 2:30 pm
Rage youy are the man!

Shamus11B
09-19-09, 3:13 am
I know Rage gets alot of props on here but I want to add some more. A little story here, everyone has been asking me how I am losing weight when they see me eating all day long. Well I tell them this Pro is handling my W/O's and diet and letting me know when,where,what and how often to eat it, lol. Rage spends so much of his time helping us I believe he deserves another pat on the back. He truely is a great inspiration not only for what he has accomplished but for his dedication to iron game, lifestyle, and animal family. Thanks again Rage, hopefully I will get to meet ya some day to thank you in person.

clifsgoals
09-19-09, 9:02 am
Thanks man, I did lose about 4 lb right after that. I was surprised it wasn't from throwing it all back up..lol.. guess in my mind i would have got a bunch of energy, but felt like crap after.. but the weight did drop. have lost 20 lb in 5 weeks! down to 237.

clif

Firedrake
09-19-09, 10:42 am
Thanks man, I did lose about 4 lb right after that. I was surprised it wasn't from throwing it all back up..lol.. guess in my mind i would have got a bunch of energy, but felt like crap after.. but the weight did drop. have lost 20 lb in 5 weeks! down to 237.

clif

VERY cool, Clif! It surprised the hell out of me, too!

That's an incredible weight loss! You should be proud!

OneMore
09-21-09, 4:37 pm
Mr. Rage,

My name is JP and i'm from Miami. I'm new to the Animal Forum. After starting on ANIMAL Pak I started to do some research on the forum and quickly learned your name as the go to guy. I started following Teams Reds progress on their CUT and I must say I am impressed by their results thus far. I decided to follow your cut and and I have some questions.

First stats on me. I'm 5'9" 34 yrs old and my starting weight was 248 lbs on Sep. 14th. (trying to find out were I can get a BF test here in Miami. do you recommend the pinch test or a Bod Pod?) started the diet and workouts on Monday the 14th. Doing 45 minutes of fasted cardio first thing in the AM. After a week on the CUT my weight this morning was 244 lbs and I am increasing my cardio to 60 minutes of fasted cardio.

I've read you recommend a carb spike with Yams (or Sweet potatoes).
Should I do that this week or after the end of the second week of the diet?
How many pounds should I consume?
I'm an Engineer for L-3 working on Cruise and cargo ships here in Miami, and it isn't always easy to get a meal in. Is it ok to have a whey protein shake instead of a meal?

I appreciate your time and assistance and thank you for sharing your knowledge and expertise.

JP

Rage
09-23-09, 4:50 pm
Mr. Rage,

My name is JP and i'm from Miami. I'm new to the Animal Forum. After starting on ANIMAL Pak I started to do some research on the forum and quickly learned your name as the go to guy. I started following Teams Reds progress on their CUT and I must say I am impressed by their results thus far. I decided to follow your cut and and I have some questions.

First stats on me. I'm 5'9" 34 yrs old and my starting weight was 248 lbs on Sep. 14th. (trying to find out were I can get a BF test here in Miami. do you recommend the pinch test or a Bod Pod?) started the diet and workouts on Monday the 14th. Doing 45 minutes of fasted cardio first thing in the AM. After a week on the CUT my weight this morning was 244 lbs and I am increasing my cardio to 60 minutes of fasted cardio.

I've read you recommend a carb spike with Yams (or Sweet potatoes).
Should I do that this week or after the end of the second week of the diet?
How many pounds should I consume?
I'm an Engineer for L-3 working on Cruise and cargo ships here in Miami, and it isn't always easy to get a meal in. Is it ok to have a whey protein shake instead of a meal?

I appreciate your time and assistance and thank you for sharing your knowledge and expertise.

JP

Hi JP, thanks for checking in and sorry for the late response. I like a hydrostatic bf test and a Jackson Pollock 3 site. 4 lbs is a lot to lose in a week. I would add 4 oz of chicken or fish at this point. I don't like to spike or put a cheat meal in until the two week point. Let me know what this second weeks weight loss is and I'll let you know how many pounds of yams. Great job so far!

Rage
09-23-09, 4:53 pm
I know Rage gets alot of props on here but I want to add some more. A little story here, everyone has been asking me how I am losing weight when they see me eating all day long. Well I tell them this Pro is handling my W/O's and diet and letting me know when,where,what and how often to eat it, lol. Rage spends so much of his time helping us I believe he deserves another pat on the back. He truely is a great inspiration not only for what he has accomplished but for his dedication to iron game, lifestyle, and animal family. Thanks again Rage, hopefully I will get to meet ya some day to thank you in person.

Honored to serve on this board. Proud of you for sticking with the plan.

OneMore
09-24-09, 11:14 am
Hi JP, thanks for checking in and sorry for the late response. I like a hydrostatic bf test and a Jackson Pollock 3 site. 4 lbs is a lot to lose in a week. I would add 4 oz of chicken or fish at this point. I don't like to spike or put a cheat meal in until the two week point. Let me know what this second weeks weight loss is and I'll let you know how many pounds of yams. Great job so far!

Will do. Thanks Rage

clifsgoals
09-25-09, 6:57 am
Will do. Will put my stats on every Tuesday morning. Had a rough week this week. Wife had tumors removed so i have been in hospital for 4 days taking care of her. Ate from the best they had at the cafeteria mainly salads and catfish, red potatoes..Only made it to do work out, could not get cardio done. Will be home today so ready to crack the whip..Gonna go now and get shoulders and tri's finished. Thanks.

Clif

Rage
09-25-09, 3:51 pm
Will do. Will put my stats on every Tuesday morning. Had a rough week this week. Wife had tumors removed so i have been in hospital for 4 days taking care of her. Ate from the best they had at the cafeteria mainly salads and catfish, red potatoes..Only made it to do work out, could not get cardio done. Will be home today so ready to crack the whip..Gonna go now and get shoulders and tri's finished. Thanks.

Clif

No worries. Family first always.

dedsqtbnch
09-26-09, 4:25 pm
using the cutters diet is there any thing i can sub for the salid cause i dont eat salid

dedsqtbnch
09-27-09, 10:59 am
using the cutters diet is there any thing i can sub for the salid cause i dont eat salid

also here are the suppl i have in my house what should i use i just found out that in 4 weeks im going to the beach with like 15 friends and want to look my best

creatine
animal nitro
chromium picolinate 200mcg
fish oil
amino
glutamine
and milk thistle

this is like my first real cut that im doing and i dont know were to put the suppl in at.ive already lost 12 pounds and just started the cutters diet to loose even more i started at 205 with about 18% bodyfat im prob at 15 now do you think i can get below 10% in 4 weeks all help will be great

viperswrestling1
09-27-09, 8:42 pm
hey rage,
I got a question I have been doin a lot of drop sets but I have heard I supersets would be more benfitial.
-Viper-

Rage
09-28-09, 9:14 am
using the cutters diet is there any thing i can sub for the salid cause i dont eat salid

Green beans, peas, broccoli or asparagus work well as subs


also here are the suppl i have in my house what should i use i just found out that in 4 weeks im going to the beach with like 15 friends and want to look my best

creatine
animal nitro
chromium picolinate 200mcg
fish oil
amino
glutamine
and milk thistle

this is like my first real cut that im doing and i dont know were to put the suppl in at.ive already lost 12 pounds and just started the cutters diet to loose even more i started at 205 with about 18% bodyfat im prob at 15 now do you think i can get below 10% in 4 weeks all help will be great

Awesome work so far with that kind of loss. You can check in from week to week right here and we can make adjustments along the way. Anythings possible with the bf, but dropping that fast will result in some muscle loss as well. The supps look fine, add a multi vitamin like Animal Pak to support your efforts.

Rage
09-28-09, 9:15 am
hey rage,
I got a question I have been doin a lot of drop sets but I have heard I supersets would be more benfitial.
-Viper-

One is not better than the other. Thats smart of you to throw them in every once in a while to stimulate new growth.

viperswrestling1
09-28-09, 9:50 am
One is not better than the other. Thats smart of you to throw them in every once in a while to stimulate new growth.
Thanks Rage,
I have another question im wrestling and im trying to get down to 112 but right now I am 117 I follow a semi strict diet protein shake in morning tuna salad in lunch and a grilled chicken breast for dinner but I don't seem to be losing and weight. Any suggestions?
Thanks in advance
-viper-

dedsqtbnch
09-28-09, 2:31 pm
Green beans, peas, broccoli or asparagus work well as subs



Awesome work so far with that kind of loss. You can check in from week to week right here and we can make adjustments along the way. Anythings possible with the bf, but dropping that fast will result in some muscle loss as well. The supps look fine, add a multi vitamin like Animal Pak to support your efforts.

thanx i am taking centrum cardio for multi for now but i love pak if my wife lets me get more suppl next month that will deff be on the list ive just been broke

Rage
09-29-09, 12:07 am
Thanks Rage,
I have another question im wrestling and im trying to get down to 112 but right now I am 117 I follow a semi strict diet protein shake in morning tuna salad in lunch and a grilled chicken breast for dinner but I don't seem to be losing and weight. Any suggestions?
Thanks in advance
-viper-

Send me your average diet from the time you get up till you go to bed including snacks. You want to hold on to muscle while we drop the extra weight off.


thanx i am taking centrum cardio for multi for now but i love pak if my wife lets me get more suppl next month that will deff be on the list ive just been broke

No worries. Have to do what you can with what you've got.

clifsgoals
10-06-09, 10:17 am
Good morning.

Well lost 4lb this week. down to 236. hunger level is about a 5 or 6.

I have a question with diet on different days... Days I do legs I am exhausted all day, feels like my metabolism is cranked up all day. do you ever alter diet based on the work out? Days that I just do cardio and don't do a work out I feel like I am forcing myself to eat.

Thank you for your input and passion to help.

Clif

Rage
10-06-09, 10:28 am
Good morning.

Well lost 4lb this week. down to 236. hunger level is about a 5 or 6.

I have a question with diet on different days... Days I do legs I am exhausted all day, feels like my metabolism is cranked up all day. do you ever alter diet based on the work out? Days that I just do cardio and don't do a work out I feel like I am forcing myself to eat.

Thank you for your input and passion to help.

Clif

I do. I prefer you guys to do legs on Tuesday and be off on Wednesday so I can carb spike you and get that metabolism a bit of momentum. Definitely normal to be wiped out on leg days. To me, your hitting them right when you feel like that. Add 4 oz of chicken or fish and do 3 lbs tomorrow.

Mr. Aestheticz
10-06-09, 12:18 pm
Crazy Results And Progress From Everyone Here!

Big Ups And Much Respect, Rage You Have Been Nothing Less Than yoda Lol!

Keep Gong Guys!!!


...easy!!

Rage
10-07-09, 10:37 am
Crazy Results And Progress From Everyone Here!

Big Ups And Much Respect, Rage You Have Been Nothing Less Than yoda Lol!

Keep Gong Guys!!!


...easy!!

Honored to serve brother. Looking forward to watching your progress.

shortstack
10-07-09, 11:10 am
Honored to serve brother. Looking forward to watching your progress.

Hey Brother, After the contest ends and I continue on towards a show for next year, what do you think I should add for sups or diet? Since you already know what I'm eating I'll list out what sups I'm running.

Daily
Animal Pak
Flex
Uniliver 2 per meal
NSC 2 per meal

Workout Days
PRE Pump w/ 3 Betala9 & 4 creatine tabs
Interaid (Which I may switch out for Storm) w/ 1 serv EAA
POST Torrent w/ 1 serv EAA & 4 creatine tabs

The contest has been great and really opened up my eyes to the bulk side of building a large physique but I feel like I need to keep it going and kick it into over drive if I'm ever going to step on a stage.

Thanks Rage

Rage
10-07-09, 5:39 pm
Hey Brother, After the contest ends and I continue on towards a show for next year, what do you think I should add for sups or diet? Since you already know what I'm eating I'll list out what sups I'm running.

Daily
Animal Pak
Flex
Uniliver 2 per meal
NSC 2 per meal

Workout Days
PRE Pump w/ 3 Betala9 & 4 creatine tabs
Interaid (Which I may switch out for Storm) w/ 1 serv EAA
POST Torrent w/ 1 serv EAA & 4 creatine tabs

The contest has been great and really opened up my eyes to the bulk side of building a large physique but I feel like I need to keep it going and kick it into over drive if I'm ever going to step on a stage.

Thanks Rage

Judging by what I've seen so far out of you, your ready for contest prep now. I think your going to do very well as a competitive bodybuilder. Most bodybuilders will never be completely ready to hit the stage in their own opinion. Just get up there and do it. I like your supp mix and the only thing I might add would be about 5 grams of glutamine powder a couple times a day. On the diet side we should keep you at about the same and hit a carb spike or two each week. I think you should pick a show and we should go for it brother.

Mr. Dead
10-07-09, 5:56 pm
Just wanted to say thank you, for all the wisdom and motivation you're puttin' out in here... It's an honor to be trained/tortured by you...

Rage
10-07-09, 6:15 pm
Just wanted to say thank you, for all the wisdom and motivation you're puttin' out in here... It's an honor to be trained/tortured by you...

Thanks MD. I'm honored to help.

shortstack
10-07-09, 10:39 pm
Judging by what I've seen so far out of you, your ready for contest prep now. I think your going to do very well as a competitive bodybuilder. Most bodybuilders will never be completely ready to hit the stage in their own opinion. Just get up there and do it. I like your supp mix and the only thing I might add would be about 5 grams of glutamine powder a couple times a day. On the diet side we should keep you at about the same and hit a carb spike or two each week. I think you should pick a show and we should go for it brother.

Yeah, I forgot I'm also taking 2 scoops of Glutamine every day.

Thanks for the good words and belief in what I can do. After this one is over maybe we can talk about the next plans.

Thanks Rage,

Shortstack

Rage
10-08-09, 9:34 am
Yeah, I forgot I'm also taking 2 scoops of Glutamine every day.

Thanks for the good words and belief in what I can do. After this one is over maybe we can talk about the next plans.

Thanks Rage,

Shortstack

Absolutely Jeremy. You've got some great symmetry and you'll have some good stage presence.

Hoomgar
10-08-09, 1:21 pm
Judging by what I've seen so far out of you, your ready for contest prep now. I think your going to do very well as a competitive bodybuilder. Most bodybuilders will never be completely ready to hit the stage in their own opinion. Just get up there and do it. I like your supp mix and the only thing I might add would be about 5 grams of glutamine powder a couple times a day. On the diet side we should keep you at about the same and hit a carb spike or two each week. I think you should pick a show and we should go for it brother.

x2 SS, you got what it takes bro, go get it! Besides, Rage said so :)

V Man
10-09-09, 7:37 am
Hi Rage

Im looking to improve my leg training. What the hell are hip thrusts, reverse hypers and glute ham raises? I ve googled them but im finding the explainations on how to perform the exercises confusing. Are these worth doing? can you post up a link to some good vids on how to do them (with free weights if possible) and give me the lowdown on them?

Thanks

Rage
10-09-09, 10:26 am
Hi Rage

Im looking to improve my leg training. What the hell are hip thrusts, reverse hypers and glute ham raises? I ve googled them but im finding the explainations on how to perform the exercises confusing. Are these worth doing? can you post up a link to some good vids on how to do them (with free weights if possible) and give me the lowdown on them?

Thanks

Actually, I believe Firedrake had these prescribed to him by his ART guy as warm ups. I'm going to have him come over here and give a more detailed explanation. I'll go get him right now.

HIGA MONSTER
10-09-09, 11:08 am
V Man,

Here is a reverse hyper machine:
http://www.youtube.com/watch?v=VIP-c1IUbR0

If you don't have access to a machine like that, you can do these in the gym with a resist a ball. If you want to intensify, use ankle weights.

http://www.youtube.com/watch?v=vwLGUUMBWFg&feature=fvw

The glute/ham raise is a seperate machine, that I don't have a picture of.

Good luck!
HIGA MONSTER.

Firedrake
10-09-09, 1:32 pm
Hi Rage

Im looking to improve my leg training. What the hell are hip thrusts, reverse hypers and glute ham raises? I ve googled them but im finding the explainations on how to perform the exercises confusing. Are these worth doing? can you post up a link to some good vids on how to do them (with free weights if possible) and give me the lowdown on them?

Thanks

V-Man,

Rage is right -- my Active Release Therapist prescribed the hip lifts for me -- you can find it on You Tube (demonstrated by the guy who taught me) at http://www.youtube.com/watch?v=bSYzFoDw6h4. They've been great for getting my stubborn glutes activated. I do 3 sets of 10 every morning as part of my warm up, holding the top position for a count of 5-10.

Reverse hypers are typically done on a machine designed for them, which not a lot of gyms have -- seen here: http://www.youtube.com/watch?v=LwKeZFG5_HE, although, apparently, you can also do them on an exercise ball, which I've never tried. http://www.youtube.com/watch?v=vwLGUUMBWFg

Glute ham raises can be done without weight (seen here): http://www.youtube.com/watch?v=dgLY8laPytg or with added resistance. You can also do it from the ground if you have someone strong enough to hold your ankles. I have trouble with the ground one because my knees get annoyed with me.

Does that help?

Rage
10-09-09, 3:28 pm
Hi Rage

Im looking to improve my leg training. What the hell are hip thrusts, reverse hypers and glute ham raises? I ve googled them but im finding the explainations on how to perform the exercises confusing. Are these worth doing? can you post up a link to some good vids on how to do them (with free weights if possible) and give me the lowdown on them?

Thanks


V-Man,

Rage is right -- my Active Release Therapist prescribed the hip lifts for me -- you can find it on You Tube (demonstrated by the guy who taught me) at http://www.youtube.com/watch?v=bSYzFoDw6h4. They've been great for getting my stubborn glutes activated. I do 3 sets of 10 every morning as part of my warm up, holding the top position for a count of 5-10.

Reverse hypers are typically done on a machine designed for them, which not a lot of gyms have -- seen here: http://www.youtube.com/watch?v=LwKeZFG5_HE, although, apparently, you can also do them on an exercise ball, which I've never tried. http://www.youtube.com/watch?v=vwLGUUMBWFg

Glute ham raises can be done without weight (seen here): http://www.youtube.com/watch?v=dgLY8laPytg or with added resistance. You can also do it from the ground if you have someone strong enough to hold your ankles. I have trouble with the ground one because my knees get annoyed with me.

Does that help?

Thanks Jim. The reason I had Jim comment on this before I go into it is because the first two exercises are commonly used in pain management and physical therapy. They address a more specific issue and or recovery from an injury. Jim has had extensive work done on his back and several surgeries under his belt. These exercises help him get warmed up the leg workout ahead. The last exercise is good for the above needs as well but is an excellant move when it comes to addressing your primary comment in the beginning of your post....improving your leg training. I call these Freak Blasters because The Freak showed me how to do these and they work wonders on hamstring development. They are a staple in my leg routine now. I think from here, you can draw your own conclusions on wether you want to incorporate some or all into your leg training. Good luck brother.

V Man
10-09-09, 3:42 pm
awesome

thanks gentlemen

charlievanriper
10-10-09, 11:14 pm
Rage Bro any critiques in mind with my training, I'd appreciate anything you can suggest.

Rage
10-11-09, 12:09 pm
Rage Bro any critiques in mind with my training, I'd appreciate anything you can suggest.

I took a look at the first couple pages and then moved to the 15th to get an idea. One suggestion I can make would be to concentrate on 2-3 working sets after warm ups on each exercise and keep about 3 exercises per body part. With that in mind, I would keep your reps in the range of 10-15 on those working sets, staying away from the 1-3 rep range. Doing this will minimize the chance for injuries. Doing some solid work in that journey bro. Keep it up.

clifsgoals
10-13-09, 8:30 am
rage,

down to 235lb, one lb lost but went up in every set so not sure if gaining some muscle with that. hunger same around a 6.

Thanks

Rage
10-13-09, 9:13 am
rage,

down to 235lb, one lb lost but went up in every set so not sure if gaining some muscle with that. hunger same around a 6.

Thanks

Good job. What are your cardio and carbs at?

Rage
10-13-09, 11:09 am
Give me 295 for 2 sets of 10 on that bench...let me know when you get it...that is if you think your Animal enough.

Mr. Dead
10-13-09, 11:11 am
Give me 295 for 2 sets of 10 on that bench...let me know when you get it...that is if you think your Animal enough.

Dayum... Things got real in here...

charlievanriper
10-13-09, 11:13 am
V-Man,

Rage is right -- my Active Release Therapist prescribed the hip lifts for me -- you can find it on You Tube (demonstrated by the guy who taught me) at http://www.youtube.com/watch?v=bSYzFoDw6h4. They've been great for getting my stubborn glutes activated. I do 3 sets of 10 every morning as part of my warm up, holding the top position for a count of 5-10.

Reverse hypers are typically done on a machine designed for them, which not a lot of gyms have -- seen here: http://www.youtube.com/watch?v=LwKeZFG5_HE, although, apparently, you can also do them on an exercise ball, which I've never tried. http://www.youtube.com/watch?v=vwLGUUMBWFg

Glute ham raises can be done without weight (seen here): http://www.youtube.com/watch?v=dgLY8laPytg or with added resistance. You can also do it from the ground if you have someone strong enough to hold your ankles. I have trouble with the ground one because my knees get annoyed with me.

Does that help?

LOL my wife taught me those, I laughed at first but wow good exercise!
Momma says Dady getting a tight Ass.

B Con
10-13-09, 11:19 am
Give me 295 for 2 sets of 10 on that bench...let me know when you get it...that is if you think your Animal enough.

No problem big man. :)

Hollow
10-13-09, 11:58 am
Give me 295 for 2 sets of 10 on that bench...let me know when you get it...that is if you think your Animal enough.

B Con will get it and then some!

B Con
10-13-09, 12:01 pm
B Con will get it and then some!

Thanks for your support brother. I felt strong in there today... can't wait to see where I'm at next week...

clifsgoals
10-13-09, 10:39 pm
Quote:
Originally Posted by clifsgoals Check Out Post
rage,

down to 235lb, one lb lost but went up in every set so not sure if gaining some muscle with that. hunger same around a 6.

Thanks
Good job. What are your cardio and carbs at?


cardio at 50 -60 minutes, burn average 650 calories.

Guess have not counted carb grams..just been eating sweet potatoes, oatmeal, and any carbs in protein drink/ bars

Rage
10-14-09, 9:19 am
Quote:
Originally Posted by clifsgoals Check Out Post
rage,

down to 235lb, one lb lost but went up in every set so not sure if gaining some muscle with that. hunger same around a 6.

Thanks
Good job. What are your cardio and carbs at?


cardio at 50 -60 minutes, burn average 650 calories.

Guess have not counted carb grams..just been eating sweet potatoes, oatmeal, and any carbs in protein drink/ bars

Ok, lets do two pounds today. Figure out what your carbs are and let me know. Do you have time to do more crdio or are you pretty maxed out right now?

clifsgoals
10-14-09, 10:15 pm
uote:
Originally Posted by clifsgoals Check Out Post
Quote:
Originally Posted by clifsgoals Check Out Post
rage,

down to 235lb, one lb lost but went up in every set so not sure if gaining some muscle with that. hunger same around a 6.

Thanks
Good job. What are your cardio and carbs at?


cardio at 50 -60 minutes, burn average 650 calories.

Guess have not counted carb grams..just been eating sweet potatoes, oatmeal, and any carbs in protein drink/ bars
Ok, lets do two pounds today. Figure out what your carbs are and let me know. Do you have time to do more crdio or are you pretty maxed out right now?



I can probably bump up cardio to 75 minutes each. did 1 hour today. Today's meal 1 had 8 eggs, meal 2 had 1 sweet potato and packet of tuna(26 grams protein, meal 3 had chicken breast (6 oz) and salad w/ spinach, meal 4 had a 20 gram protein bar, 1 sweet potato, and another packet of tuna(26 grams), meal 5 had 30 gram protein bar and 24 gram protein whey shake.

Did not get in 6 meals. Will look at carbs on the protein bar and shake to try and calculate the grams. How low should i keep it? Did not get message till late tonight so I will do 2lb spike tomorrow.

Thanks.
Clif

Rage
10-15-09, 10:26 am
uote:
Originally Posted by clifsgoals Check Out Post
Quote:
Originally Posted by clifsgoals Check Out Post
rage,

down to 235lb, one lb lost but went up in every set so not sure if gaining some muscle with that. hunger same around a 6.

Thanks
Good job. What are your cardio and carbs at?


cardio at 50 -60 minutes, burn average 650 calories.

Guess have not counted carb grams..just been eating sweet potatoes, oatmeal, and any carbs in protein drink/ bars
Ok, lets do two pounds today. Figure out what your carbs are and let me know. Do you have time to do more crdio or are you pretty maxed out right now?



I can probably bump up cardio to 75 minutes each. did 1 hour today. Today's meal 1 had 8 eggs, meal 2 had 1 sweet potato and packet of tuna(26 grams protein, meal 3 had chicken breast (6 oz) and salad w/ spinach, meal 4 had a 20 gram protein bar, 1 sweet potato, and another packet of tuna(26 grams), meal 5 had 30 gram protein bar and 24 gram protein whey shake.

Did not get in 6 meals. Will look at carbs on the protein bar and shake to try and calculate the grams. How low should i keep it? Did not get message till late tonight so I will do 2lb spike tomorrow.

Thanks.
Clif

Drop our carbs 25 grams. If you started with my diet, then that would be a total of 125 grams for the day with the adjustment. Leave you cardio at 1 hour 6 days. Doing a great job. You can use nutritiondata.com to help you determine your grams.

clifsgoals
10-20-09, 10:24 am
Morning,

dropped 3 lb this week. down to 232. carbs more in line, thanks for the web sight on nutrition. cardio going well burnt about 4200 cals, hunger around a 6-7, want to get under 230 before any more cheat meals. Thanks for all your info and support. Gonna try and get a bfi test at end of month. The scale I use has bf measurements and it says I have lost 4% bf in last 9 weeks.
Thanks
clif

Rage
10-20-09, 2:40 pm
Morning,

dropped 3 lb this week. down to 232. carbs more in line, thanks for the web sight on nutrition. cardio going well burnt about 4200 cals, hunger around a 6-7, want to get under 230 before any more cheat meals. Thanks for all your info and support. Gonna try and get a bfi test at end of month. The scale I use has bf measurements and it says I have lost 4% bf in last 9 weeks.
Thanks
clif

Awesome. Lets do three pounds tomorrow. Nice drop. Lets see how the pinch test goes. Great job bro.

weedlewott
10-20-09, 2:41 pm
Tom, I was wondering if you would consider working with me again on a cutting diet?

Rage
10-21-09, 3:37 pm
Tom, I was wondering if you would consider working with me again on a cutting diet?

Of course bro! When do you want to start? Great progress by the way on the bulkiing routine.

fatbackgoal
10-22-09, 5:26 pm
Rage,

What are your thoughts on knee wraps? As you are aware I am coming back from the situation with my knee but also must bring my legs up to match upperbody and want to do squats.

weedlewott
10-22-09, 6:10 pm
Of course bro! When do you want to start? Great progress by the way on the bulkiing routine.

I appreciate it Rage. I want to pick up on the 1st. Which is a Sunday. I plan on keeping everything about the same as the end of the bulk, just with a little bit more size. I'll give you my starting stats then if that's cool. I'm looking at probably 20-25 weeks of dieting down. Is that alright?

Rage
10-23-09, 9:40 am
Rage,

What are your thoughts on knee wraps? As you are aware I am coming back from the situation with my knee but also must bring my legs up to match upperbody and want to do squats.

Love em. Need em. I use this specific one..

http://www.prowriststraps.com/inc/sdetail/100958

..and I wrap Sub Cross or Sub X style which is the last wrapping technique shown in this video with non other than some fucking AC/DC to rock the spot.

http://www.prowriststraps.com/how_to_wrap_knees_how_to_use_knee_wraps

I use those wraps and that wrapping technique on my two working sets of both Leg Press and Squats. Enjoy!

Rage
10-23-09, 9:42 am
I appreciate it Rage. I want to pick up on the 1st. Which is a Sunday. I plan on keeping everything about the same as the end of the bulk, just with a little bit more size. I'll give you my starting stats then if that's cool. I'm looking at probably 20-25 weeks of dieting down. Is that alright?

Hey Cory. Are you wanting to cut up for a show or just to look good in a tank top? I'm supportive either way. If it's a contest then I'll need 16 weeks for you. If it's to rock a tank top then I'll only need 12. Let me know brother.

Hoomgar
10-23-09, 9:56 am
Rage, I've shifted gears now that the comp is over bro. Time to move on. I'm continuing my bulk but I want to keep the fat down a bit more now and I also need to have a better variety of foods to eat so I don't burn out. Any suggestions brother? I'm all ears man. You helped me make great progress over the last 14+ weeks so I know I've come to the right place.

Hg

weedlewott
10-23-09, 10:06 am
Hey Cory. Are you wanting to cut up for a show or just to look good in a tank top? I'm supportive either way. If it's a contest then I'll need 16 weeks for you. If it's to rock a tank top then I'll only need 12. Let me know brother.

To be 100% honest, I want to diet down to look rock a tank top. Lol. But... There's a purpose behind it. I would like to diet down and assess my weak points so I can work from there to build them up. I'm wanting to step on stage around the end of '10, start of '11. That and I just wanna knock this stubborn layer of blubber off the mid section for when I do rock my tank. haha. So... Your call on how long the diet is. I'm not exactly sure why I put down 20ish weeks. I blame it on my beginner status.

Rage
10-23-09, 10:35 am
Rage, I've shifted gears now that the comp is over bro. Time to move on. I'm continuing my bulk but I want to keep the fat down a bit more now and I also need to have a better variety of foods to eat so I don't burn out. Any suggestions brother? I'm all ears man. You helped me make great progress over the last 14+ weeks so I know I've come to the right place.

Hg

Hey Mark. I think I had you take out the creatine because it might have been causing too much bloating and discomfort for you right? Has that made a difference? Your bf was much lower on that bulk than when you started so it seems that if we can get the kinks worked out, maybe we can add a it more fat in there. Your thoughts?

Hoomgar
10-23-09, 10:41 am
Hey Mark. I think I had you take out the creatine because it might have been causing too much bloating and discomfort for you right? Has that made a difference? Your bf was much lower on that bulk than when you started so it seems that if we can get the kinks worked out, maybe we can add a it more fat in there. Your thoughts?

Yea that sounds right. You had me cut carbs a bit too and I think that may have helped more than anything at the end there. Just 2 weeks before those final pictures were taken my gut was huge. Bigger than the before shots. I do seem to do better with the fats too. It's the carbs that were getting me I think? The Monohydrate too. I'll stick to advanced forms a creatine for now. I did avoid extra sugars during the comp. I used to sweeten my oats but now I eat them straight with just water and they taste sweet enough to me that way. Just maybe smaller portions of those super filling oats. I've been really enjoying having my appetite back now that I've cut out the extra oats and yams. I don't want to abuse that appetite though.

Rage
10-23-09, 10:44 am
To be 100% honest, I want to diet down to look rock a tank top. Lol. But... There's a purpose behind it. I would like to diet down and assess my weak points so I can work from there to build them up. I'm wanting to step on stage around the end of '10, start of '11. That and I just wanna knock this stubborn layer of blubber off the mid section for when I do rock my tank. haha. So... Your call on how long the diet is. I'm not exactly sure why I put down 20ish weeks. I blame it on my beginner status.

When I looked over your before and after pics, I noticed that you were pretty well balanced and that some of your back shots could have been a bit more flexed. Easy for me to say when I'm only looking at them and not standing next to you working on that particular pose. Most athletes have trouble getting in touch with their upper back muscles in order to show them off best. My point is that it could be your back that needs more attention, but other than that, I think your ready to compete whenever you want. The experience from geting on stage does wonders for your drive in the sport of bodybuilding. And you can make plenty of good gains while on a cut to work on bringing up lagging bodyparts. The guys that followed my cutting program to the letter will tell you that it's tough, but look what group won the challenges....

weedlewott
10-23-09, 11:03 am
When I looked over your before and after pics, I noticed that you were pretty well balanced and that some of your back shots could have been a bit more flexed. Easy for me to say when I'm only looking at them and not standing next to you working on that particular pose. Most athletes have trouble getting in touch with their upper back muscles in order to show them off best. My point is that it could be your back that needs more attention, but other than that, I think your ready to compete whenever you want. The experience from geting on stage does wonders for your drive in the sport of bodybuilding. And you can make plenty of good gains while on a cut to work on bringing up lagging bodyparts. The guys that followed my cutting program to the letter will tell you that it's tough, but look what group won the challenges....

You're absolutely right. I believe that my back and shoulders could use some more attention along with my quads/hams. But I'm not going to say that you are wrong in any point about the posing. It could use some work. It could use a lot of work actually. But that comes in time. I know someone here who used to compete, so I'll ask him if he would help me on my posing from the start of my diet. I think the pictures pretty well told it all though. I know that your program is tough. I've also seen the results that can come from it. I promise you that when this gets going, I will follow it to the letter. I saw the team that won the challenges, but hey... I got all mine. That's gotta count for something. Ha. I'm finally mentally ready to do what it takes.

Rage
10-23-09, 11:39 am
You're absolutely right. I believe that my back and shoulders could use some more attention along with my quads/hams. But I'm not going to say that you are wrong in any point about the posing. It could use some work. It could use a lot of work actually. But that comes in time. I know someone here who used to compete, so I'll ask him if he would help me on my posing from the start of my diet. I think the pictures pretty well told it all though. I know that your program is tough. I've also seen the results that can come from it. I promise you that when this gets going, I will follow it to the letter. I saw the team that won the challenges, but hey... I got all mine. That's gotta count for something. Ha. I'm finally mentally ready to do what it takes.

Awesome. You still wan to start on the first or later? Are you going to the Arnold?

weedlewott
10-23-09, 11:41 am
Awesome. You still wan to start on the first or later? Are you going to the Arnold?

The first. If the money is there for me, I'm going this year.

Rage
10-23-09, 1:53 pm
The first. If the money is there for me, I'm going this year.

You got it!

Mr. Dead
10-23-09, 1:58 pm
The first. If the money is there for me, I'm going this year.

Oh good, we'll be in hell, at the same time... *LOL*

weedlewott
10-23-09, 3:33 pm
Oh good, we'll be in hell, at the same time... *LOL*

Sho nuff... I'm going to miss pie... I already miss Pie... My girl made me Strawberry Cheesecake. She knows it's the only desert I can't resist if it's there.... I hope she doesn't do that during the next however long. lol..

Mr. Dead
10-23-09, 3:34 pm
Sho nuff... I'm going to miss pie... I already miss Pie... My girl made me Strawberry Cheesecake. She knows it's the only desert I can't resist if it's there.... I hope she doesn't do that during the next however long. lol..

Egg Nog is my biggest problem...

Rage
10-23-09, 8:33 pm
Wait a minute...that's too many of us in hell at one time. We are sure to get kicked out.

Firedrake
10-23-09, 8:35 pm
Wait a minute...that's too many of us in hell at one time. We are sure to get kicked out.

Nah. We'll take over and install squat racks.

Mr. Dead
10-23-09, 8:35 pm
Wait a minute...that's too many of us in hell at one time. We are sure to get kicked out.

Or take over... *LOL*

weedlewott
10-23-09, 8:37 pm
Wait a minute...that's too many of us in hell at one time. We are sure to get kicked out.

Who's gonna be there? Me, You, Mr. Dead... I'm confuddled.

Rage
10-23-09, 8:38 pm
Who's gonna be there? Me, You, Mr. Dead... I'm confuddled.

I was thinking Jim and a couple others too....

Mr. Dead
10-23-09, 8:38 pm
Who's gonna be there? Me, You, Mr. Dead... I'm confuddled.

Firedrake...

weedlewott
10-23-09, 8:38 pm
I was thinking Jim and a couple others too....

Oh.. How could I have forgotten Jim... It's gonna be a crowd. I'll bring the Slip 'n Slide...

weedlewott
10-23-09, 8:39 pm
and pie.

Mr. Dead
10-23-09, 8:46 pm
and pie.

There's no pie where we're goin'...

Firedrake
10-23-09, 8:47 pm
and pie.

Well, if it's pie, and we're in prep hell, all we get to do is smell it . . .

weedlewott
10-23-09, 8:49 pm
There's no pie where we're goin'...


Well, if it's pie, and we're in prep hell, all we get to do is smell it . . .

no pie? Damn... You know what really sucks? My girl has this thing she likes to do. Bake deserts. A lot. It's about the only thing she can cook, but she does it well... yay me.

Rage
10-25-09, 7:00 pm
no pie? Damn... You know what really sucks? My girl has this thing she likes to do. Bake deserts. A lot. It's about the only thing she can cook, but she does it well... yay me.

I'll take some pie sometime arounf the middle of July 2010 lol.

Mr. Dead
10-26-09, 12:17 pm
I'll take some pie sometime arounf the middle of July 2010 lol.

Mid-August, for me...

weedlewott
10-26-09, 12:20 pm
I'll take some pie sometime arounf the middle of July 2010 lol.


Mid-August, for me...

Going for Mid-February for me. Lol. At least once. As soon as I get off this cut, that will be the first thing I eat, then it's right back on the bandwagon after that.

Do you want me to start on both your diet and routine?

fatbackgoal
10-26-09, 12:25 pm
Rage,

Wanted to know if I should start back where I left off for the cut or will we be doing something different. Knee feels pretty good and I am going to order some APT knee sleeves and give them a go before using the wraps.

Hoomgar
10-26-09, 2:43 pm
Rage, I've shifted gears now that the comp is over bro. Time to move on. I'm continuing my bulk but I want to keep the fat down a bit more now and I also need to have a better variety of foods to eat so I don't burn out. Any suggestions brother? I'm all ears man. You helped me make great progress over the last 14+ weeks so I know I've come to the right place.

Hg


Hey Mark. I think I had you take out the creatine because it might have been causing too much bloating and discomfort for you right? Has that made a difference? Your bf was much lower on that bulk than when you started so it seems that if we can get the kinks worked out, maybe we can add a it more fat in there. Your thoughts?


Yea that sounds right. You had me cut carbs a bit too and I think that may have helped more than anything at the end there. Just 2 weeks before those final pictures were taken my gut was huge. Bigger than the before shots. I do seem to do better with the fats too. It's the carbs that were getting me I think? The Monohydrate too. I'll stick to advanced forms a creatine for now. I did avoid extra sugars during the comp. I used to sweeten my oats but now I eat them straight with just water and they taste sweet enough to me that way. Just maybe smaller portions of those super filling oats. I've been really enjoying having my appetite back now that I've cut out the extra oats and yams. I don't want to abuse that appetite though.

Rage, I think I replied too fast and you missed my post LOL! Sorry about that. I'm ready to rock here brother. No cutting hell for Hoom, it's still bulking season for at least another year yet before I even think about a cut and a stage. If I'm going to step on a stage at over 6'3" tall and fully cut, I want more muscle on the frame first than what is there right now. I don't even want to think about how skinny and stick-like I would look right now after a full competition grade cut. Probably look like one of the Aliens from "Close Encounters of the Third Kind" LOL!

http://thecia.com.au/reviews/c/images/close-encounters-of-the-third-kind-7.jpg

Mass time brother.

Hg

Rage
10-26-09, 2:57 pm
Going for Mid-February for me. Lol. At least once. As soon as I get off this cut, that will be the first thing I eat, then it's right back on the bandwagon after that.

Do you want me to start on both your diet and routine?

Works for me bro. Check in every Tuesday.

Rage
10-26-09, 3:00 pm
Rage,

Wanted to know if I should start back where I left off for the cut or will we be doing something different. Knee feels pretty good and I am going to order some APT knee sleeves and give them a go before using the wraps.

If your able to do everything exactly the way it's outlined, then I say we start over with the beginning diet and routine listed at the beginning of the Team Red thread. Start with 45 minutes again on cardio and be ready to bump up week to week. Looking forward to working with you.