Rage's Cage

[clifsgoals]

Hey Rage,

Think I enjoyed Christmas too much. Gained 6 lb. Most will come off quickly now that I am back on diet strict again. hour cardio this morning and work out with weights tonight. Did switch to Cell tech This week also. Taking it with protein after work out. Hunger around 4 of 10. at 227lb. 2010 is gonna be a big gaining year for me, I feel it already. Gonna take some pics before end of year to compare along the way. Thanks.

Clif
leave the fat in the gym, take the muscle home..

[fatbackgoal]

Ok man just wanted to give you the green light that I am ready to roll. Key dates that will be coming up to assess our progress will be the Arnold weekend which is 9 weeks and then the beginning of June to determine what show we should shoot for. I will send an update a little later on what supps I am taking but I have to decide what protein powder I am going to run with. Any suggestions on what I should look for? I will be on another run of M-Stak in January.

[Solo_]

Unsure if this question has been asked already, but how old were you when you started working out as in taking supplements, eating generally appropriately, lifting right, and living the LIFESTYLE of an animal.

Solo_

[shortstack]

Alright Rage,

As an average I'm getting about 241 Protein and 350 Carbs.

Meals are about as follows

4 eggs
1/2 cup oatmeal,

Workout
Torrent

4 eggs
1/2 cup oatmeal

Chicken Breast
10 oz yam

Gain Fast Shake

10 oz Hamburger
Whole Wheat Bun

Not great but I'm working on it. Let me know what I need to change and adjust. Obviously the gain fast has to go and I need to pick up some more real gains.

Jeremy

[SailinScotty]

Hey Scott, thank you and I hope you had a good one yourself. Your supp mix looks good and I would add about 10 grams a day of glutamine to the mix. I would suggest running that routine your on now for a good 4 months before switching it up to mine. Give it a good honest run before changing it up too quickly. Let me know your thoughts on how it goes.

Thanks for the reply. I added the glutamine to my order I'll be placing. Should I spilt it up or just take the 10g all in one shake?

[Rage]

Thanks for the reply. I added the glutamine to my order I'll be placing. Should I spilt it up or just take the 10g all in one shake?

Split it between a couple shakes if you can.

[freighttraindane]

I am feeling pretty good with the workouts so far, they are really kicking my ass but i feel that good tired after i am done. The diet has been going good, even through the holiday i still lost 3lbs since last week. i am at 409 right now. Still working on the bf% test. I am not sure where to go, the only thing my gym has is the scale kind and unfortunetly i am over the limit for their scale. I think CSU which is about 30min away might have something. I am trying to call up there but not having much luck with it being around the holidays. I will get it done though.

[SailinScotty]

Split it between a couple shakes if you can.

Thanks I will do. Just one other quick question on the diet. Do you have them stay pretty much at the same protein/carb every week or do you have them increase or decrease depending on each individual? I was looking at the contest last check and it seems like most are in the 300-400 range.

[Rage]

Hey Rage,

Think I enjoyed Christmas too much. Gained 6 lb. Most will come off quickly now that I am back on diet strict again. hour cardio this morning and work out with weights tonight. Did switch to Cell tech This week also. Taking it with protein after work out. Hunger around 4 of 10. at 227lb. 2010 is gonna be a big gaining year for me, I feel it already. Gonna take some pics before end of year to compare along the way. Thanks.

Clif
leave the fat in the gym, take the muscle home..

Way to go enjoying the holidays. Recently I voted on RX Muscle for favorite brand of toilet paper. One of the options along with Charmin was Muscle Tech ads and of course thats what I use and voted accordingly. It was no surprise that it won as favorite toilet paper by a landslide. All kidding aside, lets let your body adjust and see where you are next week. No changes. Have a great New Years.

[Rage]

Ok man just wanted to give you the green light that I am ready to roll. Key dates that will be coming up to assess our progress will be the Arnold weekend which is 9 weeks and then the beginning of June to determine what show we should shoot for. I will send an update a little later on what supps I am taking but I have to decide what protein powder I am going to run with. Any suggestions on what I should look for? I will be on another run of M-Stak in January.

Sems as though I overlooked a few posts in here. Glasses on and ready to catch up lol. Ok, I want you to start with the Team Reds diet and 45 minutes fasted cardio first thing am. Check in on Tuesdays. Lets do it brother. I like our Ultra Iso Whey protein.

[Rage]

Alright Rage,

As an average I'm getting about 241 Protein and 350 Carbs.

Meals are about as follows

4 eggs
1/2 cup oatmeal,

Workout
Torrent

4 eggs
1/2 cup oatmeal

Chicken Breast
10 oz yam

Gain Fast Shake

10 oz Hamburger
Whole Wheat Bun

Not great but I'm working on it. Let me know what I need to change and adjust. Obviously the gain fast has to go and I need to pick up some more real gains.

Jeremy

I want you to adjust both your protein and carbs to be 300 each and I will make adjustments from week to week. Check in on Mondays. Happy New Year.

[Rage]

I am feeling pretty good with the workouts so far, they are really kicking my ass but i feel that good tired after i am done. The diet has been going good, even through the holiday i still lost 3lbs since last week. i am at 409 right now. Still working on the bf% test. I am not sure where to go, the only thing my gym has is the scale kind and unfortunetly i am over the limit for their scale. I think CSU which is about 30min away might have something. I am trying to call up there but not having much luck with it being around the holidays. I will get it done though.

Forget the bf test for now. Not necessary. Keep everything the same for now with the diet and cardio. Lets just keep letting that weight come down slowly. Good job. Happy New Year.

[Rage]

Unsure if this question has been asked already, but how old were you when you started working out as in taking supplements, eating generally appropriately, lifting right, and living the LIFESTYLE of an animal.

Solo_

I started weight training at 15, now 42, so almost 30 years ago. I started training to be a bodybuilder in 1993 but didn't compete until July 2008. Masters Nationals next year.

[Rage]

Thanks I will do. Just one other quick question on the diet. Do you have them stay pretty much at the same protein/carb every week or do you have them increase or decrease depending on each individual? I was looking at the contest last check and it seems like most are in the 300-400 range.

Start with the diet as is and check in with me every Monday and I'll make adjustments that fit you personally.

[SailinScotty]

Thanks Rage it much appreciated. Hope you have a great New Years!

Scott

[shortstack]

Thanks Bro, I'll rework the diet and get back to you on Mondays.

[fatbackgoal]

Sems as though I overlooked a few posts in here. Glasses on and ready to catch up lol. Ok, I want you to start with the Team Reds diet and 45 minutes fasted cardio first thing am. Check in on Tuesdays. Lets do it brother. I like our Ultra Iso Whey protein.


Got will do!!

[clifsgoals]

Hey Rage,

Hope your Holidays were great. I woke up today at 225lb. Loss of 2lb from last week. Schedule clearing up again now that New Year business is over with. Hit arm routine hard today, Legs tomorrow. Ready to put on some lean muscle this year. Hunger is around a 5-6.
Thanks
Clif

[freighttraindane]

Happy New Year Rage, I lost 6 lbs this week, which puts me at 403. The workout is great. I am really kicking my ass and my two buddies that i share my goals and journey with are really pushing me in the gym too. In the morning i am pretty full after the meals, probably because before this I was never very much of a breakfast person, but by the 3rd or 4th meal of the day i am hungry about 30 minutes after I eat. I have been just pounding water to help fill the cravings.

[Rage]

Hey Rage,

Hope your Holidays were great. I woke up today at 225lb. Loss of 2lb from last week. Schedule clearing up again now that New Year business is over with. Hit arm routine hard today, Legs tomorrow. Ready to put on some lean muscle this year. Hunger is around a 5-6.
Thanks
Clif

What are your protein and carbs at?

[Rage]

Happy New Year Rage, I lost 6 lbs this week, which puts me at 403. The workout is great. I am really kicking my ass and my two buddies that i share my goals and journey with are really pushing me in the gym too. In the morning i am pretty full after the meals, probably because before this I was never very much of a breakfast person, but by the 3rd or 4th meal of the day i am hungry about 30 minutes after I eat. I have been just pounding water to help fill the cravings.

Ok, so your down about 12 lbs so far right? Just keep doing the same thing. Your doing great!

[shortstack]

Hey Brother,

Just checking in. Weight is about 192, P250, C 300.

I'm still working on a solid meal plan and will get them both up to 300 this week.

Jeremy

[Rage]

Hey Brother,

Just checking in. Weight is about 192, P250, C 300.

I'm still working on a solid meal plan and will get them both up to 300 this week.

Jeremy

Ok, cool. Sent you a pm.

[ChadO]

Whats happening rage.
Just starting my bulking phase january 1st. Currently im about 185ish at 5'11 with give or take 13-15%bf. My goal for the next couple months is to get up to about 200-215. Then cut down to around 190ish for summer. My stack currently looks like this: Pak in the morning, Omega in the morning, Flex at lunch, M-Stak about 40 mins before workout, Pump 25 mins before workout, Nitro right after training. I also take 3 uni-liver tabs with 3 or 4 of my meals.

Im trying to stick with this diet plan but some days I find myself missing a meal.
Breakfast: 4 or 5 whole eggs, 2 cups oatmeal
mid morning: 40g protein shake.
Lunch: Usually 2 chicken breast 1 1/2 cups of broccoli and brown or white rice
Pre workout meal(usually 2 hrs before). Same as lunch or steak or turkey sandwhich with some fruit and assorted nuts.
Post workout meal. Chicken brest, steak or fish, with 2 cups broccoli and brown or white rice
Bedtime. 1 scoop whey and 1 scoop casein.

Workouts are heavy a hell and hard as shit.
chest/tri's
legs, hams, calfs, abs
Back/Bi's
Shoulders/traps
My routine is 2 on 1 off 2 on 2 off.

Any suggestions will be appreciated. Thanks for you time man

Chad

[fatbackgoal]

Rage,

Just checking in. Sitting at 300 and started another run of M-Stak this week.

[clifsgoals]

Rage,

protein at 180-190, carbs at 170-180. dropped 2 more lb since post on Monday. 223lb now.

[shortstack]

Hey Rage,
I got the pm and am following the yellow bulking plan. Since I'm sitting just under 200 I show that with a 25% reduction of the diet layed out I should be at P265 C284. Do you want me to follow that or shoot for 300 for each?

I'll have my real gains ordered up soon so I can fully tackle the diet. Until then I'll follow all the other meals.

shortstack

[Rage]

Whats happening rage.
Just starting my bulking phase january 1st. Currently im about 185ish at 5'11 with give or take 13-15%bf. My goal for the next couple months is to get up to about 200-215. Then cut down to around 190ish for summer. My stack currently looks like this: Pak in the morning, Omega in the morning, Flex at lunch, M-Stak about 40 mins before workout, Pump 25 mins before workout, Nitro right after training. I also take 3 uni-liver tabs with 3 or 4 of my meals.

Im trying to stick with this diet plan but some days I find myself missing a meal.
Breakfast: 4 or 5 whole eggs, 2 cups oatmeal
mid morning: 40g protein shake.
Lunch: Usually 2 chicken breast 1 1/2 cups of broccoli and brown or white rice
Pre workout meal(usually 2 hrs before). Same as lunch or steak or turkey sandwhich with some fruit and assorted nuts.
Post workout meal. Chicken brest, steak or fish, with 2 cups broccoli and brown or white rice
Bedtime. 1 scoop whey and 1 scoop casein.

Workouts are heavy a hell and hard as shit.
chest/tri's
legs, hams, calfs, abs
Back/Bi's
Shoulders/traps
My routine is 2 on 1 off 2 on 2 off.

Any suggestions will be appreciated. Thanks for you time man

Chad

I prefer you start with the meal plan and training listed at the beginning of Team Yellows thread and you would need to adjust for being under 200. Check in here every Monday with the following...

Starting bf%, +/- lbs for the week, apettite, total protein, total carbs.


Rage,

Just checking in. Sitting at 300 and started another run of M-Stak this week.

Apettite, protein, carbs, minutes cardio? You just started this week right?


Rage,

protein at 180-190, carbs at 170-180. dropped 2 more lb since post on Monday. 223lb now.

Increase protein to 250 grams and carbs to 200.


Hey Rage,
I got the pm and am following the yellow bulking plan. Since I'm sitting just under 200 I show that with a 25% reduction of the diet layed out I should be at P265 C284. Do you want me to follow that or shoot for 300 for each?

I'll have my real gains ordered up soon so I can fully tackle the diet. Until then I'll follow all the other meals.

shortstack

Stick with 300 each out the gate. Sub whole food meals for the Real Gains until it gets there.

[ChadO]

alright man. thanks. i was more than likely going to do that.

[clifsgoals]

will do. Thanks

[shortstack]

Hey Rage,

I got all the sups on order and will see them next week.

I've been doing some reading on EAA's & BCAA's and wondered your thoughts on them. I've been using the eaa's in everything but saw that some of the guys use eaa pre and post and bcaa's during the workout.

You have any insight to the mystery of Amino Acids????

Thanks Bro,
Jeremy

[Rage]

Hey Rage,

I got all the sups on order and will see them next week.

I've been doing some reading on EAA's & BCAA's and wondered your thoughts on them. I've been using the eaa's in everything but saw that some of the guys use eaa pre and post and bcaa's during the workout.

You have any insight to the mystery of Amino Acids????

Thanks Bro,
Jeremy

Brother....you have created the perfect segue. I feel that our BCAA Stak and EAA Stak are two of the best products in existance. I have a special blend of products that I use to hold lean mass on a cut. I call it "Rage Pro Shots". Your going to have different opinions on this, but since your in my Cage, I'll give you mine. On a normal off season diet, your calories are in a surplus and these EAA's and BCAA's aren't quite as important as they are on a cut, which is the only time I use them. I take Rage Pro Shots before bed and first thing on an empty stomach. Here's the blend I use..

Rage Pro Shot (night time)

2 heaping tsp EAA Stack Watermelon, 2 level tsp BCAA Stak, 2 level tsp GH Stak, 1 level tsp Creatine Powder, 1 level tsp Glutamine Powder. I put all this in a shot glass, add a touch of water (maybe 1 oz), mix with a spoon and down it goes. You'll have extra in the shot glass so add a bit more water to get the rest and down it. It is strong and powerful, so be ready for it.

Rage Pro Shot (AM)

Same as above minus GH Stak

Enjoy!

[Mr. Dead]

So... Is it okay, then, to take this prior to my AM cardio...??? Or immediately after...???

[Rage]

So... Is it okay, then, to take this prior to my AM cardio...??? Or immediately after...???

It's the only thing I advise pre cardio a.m. fasted.

[Mr. Dead]

It's the only thing I advise pre cardio a.m. fasted.

Got it...

[shortstack]

I'm glad I asked, that is some great info and just what I was looking for.

Thanks Rage,

Shortstack

[clifsgoals]

Morning Rage,

Kept carbs at 200 and Protein up to 250. Gained 1 lb. Up to 226 now. Seemed to have more energy, was able to push through a few more reps than when dieting. Hunger at 5 out 0f 10.

Thanks Clif

[shortstack]

Hey Brother
Weight is still at 192 and holding. I'm slowly creeping up to 300 on both Carb and Protein. It will be up there for sure when I get in the shipment of sups on Wednesday.
Workouts are all good and with the digestive enzymes I'n not overly stuffed through out the day.
Jeremy

[Rage]

Morning Rage,

Kept carbs at 200 and Protein up to 250. Gained 1 lb. Up to 226 now. Seemed to have more energy, was able to push through a few more reps than when dieting. Hunger at 5 out 0f 10.

Thanks Clif

It's about time brother. Ok, so lets not make any changes this week and see what happens next. Slow and steady. Don't want to put fat right back on. Lets add some lean.

[Rage]

Hey Brother
Weight is still at 192 and holding. I'm slowly creeping up to 300 on both Carb and Protein. It will be up there for sure when I get in the shipment of sups on Wednesday.
Workouts are all good and with the digestive enzymes I'n not overly stuffed through out the day.
Jeremy

Awesome. Let me know when you hit 3 and 3 and we'll see where your at.

[jbfoster633]

Rage,

On your preexhaustion leg extention workout, could you explain to me how that works? I am going to do legs today and was wondering about how it works. Thanks brother.

Josh

[Rage]

Rage,

On your preexhaustion leg extention workout, could you explain to me how that works? I am going to do legs today and was wondering about how it works. Thanks brother.

Josh

Hey Josh. This is more of a warm up exercise than anything, but still has enough reps to dig into those quads and pump them up. Start with a weight you can do 50 reps with. Take a few minutes in between sets. Then increase the weight by about 20 lbs or so and do anohter 40 reps. And for the last set, increase the weight by about another 20 lbs and do 30 reps to finish them off. Gets all the blood pumping in those quads and really warms up those knees for the battle ahead. Enjoy!

[jbfoster633]

Hey Josh. This is more of a warm up exercise than anything, but still has enough reps to dig into those quads and pump them up. Start with a weight you can do 50 reps with. Take a few minutes in between sets. Then increase the weight by about 20 lbs or so and do anohter 40 reps. And for the last set, increase the weight by about another 20 lbs and do 30 reps to finish them off. Gets all the blood pumping in those quads and really warms up those knees for the battle ahead. Enjoy!

Awesome Rage. Thanks man.

[SailinScotty]

Rage,
I started following the diet Friday. Got a bf done Thursday and it at 17.9%. It was done by electrodes weighing 212. Today I weighed 211.7, 410P, 434C. On the real gains I've been using 1 cup egg whites as my liquid. Is this alright or should I use milk or water?

Scott

[Rage]

Rage,
I started following the diet Friday. Got a bf done Thursday and it at 17.9%. It was done by electrodes weighing 212. Today I weighed 211.7, 410P, 434C. On the real gains I've been using 1 cup egg whites as my liquid. Is this alright or should I use milk or water?

Scott

Ok, cool. No changes this week. Lets see what things look like next Monday.

[freighttraindane]

This was the best week I have had yet, i weighed in at 393. I lost 10lbs this week!!!!!! I understand that part of it could be water weight, but I don't care, stepping on that scale this week was a great feeling. I can't wait to get back in the gym later on today. My energy levels are getting better, my body is starting to get used to not having carbs. Thanks for all the help Rage, I can really see your program working.

On a side note what are your thought on pre-workout drinks like Shock Therapy or Fast Twitch or something like that. I would like a little extra boost during my workouts?

[Rage]

This was the best week I have had yet, i weighed in at 393. I lost 10lbs this week!!!!!! I understand that part of it could be water weight, but I don't care, stepping on that scale this week was a great feeling. I can't wait to get back in the gym later on today. My energy levels are getting better, my body is starting to get used to not having carbs. Thanks for all the help Rage, I can really see your program working.

On a side note what are your thought on pre-workout drinks like Shock Therapy or Fast Twitch or something like that. I would like a little extra boost during my workouts?

Did you have a before pic? If not, do it now, because if you stay strong and keep at it, your going to have a hell of a story to tell. Great work so far. You can have a serving of Shock Therapy pre workout no problem. Are you going to the Arnold?

[freighttraindane]

No i haven't gotten the before pic done yet, i will get it done this week. I am absolutly going to the Arnold. I have been going to the Arnold for the past 3 years. The only issue I have is that I will more than likely be spending part of the weekend at the State of Ohio High School Wrestling Championships. My roommate's brother is a senior in high school and had a pretty good chance of doing pretty well. So I will be down in Columbus Thursday afternoon through Sunday and I will be spending a lot of time at the Arnold.

[squattingtillipuke]

checking in...232, had a major stomach issue over weekend, hunger is a 7 out of 10...averaging about 4500 cals 380 g of carbs, 450g pro

[Rage]

No i haven't gotten the before pic done yet, i will get it done this week. I am absolutly going to the Arnold. I have been going to the Arnold for the past 3 years. The only issue I have is that I will more than likely be spending part of the weekend at the State of Ohio High School Wrestling Championships. My roommate's brother is a senior in high school and had a pretty good chance of doing pretty well. So I will be down in Columbus Thursday afternoon through Sunday and I will be spending a lot of time at the Arnold.

Well be sure to stop by and say hi brother.

[Rage]

checking in...232, had a major stomach issue over weekend, hunger is a 7 out of 10...averaging about 4500 cals 380 g of carbs, 450g pro

Weight I'm assuming down? How many pounds?

[squattingtillipuke]

Weight I'm assuming down? How many pounds?


sorry forgot a couple items in there. Starting weight (in late Nov) was 226, weighed 236 on Friday am, had a lot come out of me to say the least on Sat and Sun!!! So 4lbs lost over the weekend.

[freighttraindane]

Well be sure to stop by and say hi brother.

Oh I will for sure, The Cage is the BEST thing at the Arnold, I will be hanging around the Cage most of the time I am there.

[Caged Kris]

Hey guys i need help learing how to diet i have no idea on what to eat and not eat during a run of a day, i am looking to find a good body building diet any help would be awsome

I am 6"
175 pounds

[fatbackgoal]

Hey guys i need help learing how to diet i have no idea on what to eat and not eat during a run of a day, i am looking to find a good body building diet any help would be awsome

I am 6"
175 pounds

It is quite a bit of reading but I would suggest you read this forum to start with. A ton of information and then you can send a question to Rage with a little more detail. Welcome aboard.

[squattingtillipuke]

Checking in Sir:

starting weight 226...current 235
BF started 20.8% current(will get it rechecked this week)
Cals still staying around 4500 450g protein 380g carbs
Hunger - 7 out of 10
Energy Levels have been going down last couple of weeks
Only cardio is 10 minute warm up prior to workout

other notes:
Test/Stak is now officially completed
Mstak starts today to go with Pak/Flex/Real gains/Creatine/Glutamine

Best regards

Mick

[squattingtillipuke]

Hey guys i need help learing how to diet i have no idea on what to eat and not eat during a run of a day, i am looking to find a good body building diet any help would be awsome

I am 6"
175 pounds


Kris, if you are looking to add mass go to the living section, the honored and look at the yellow teams diet. That is a great starting spot from rage. If you are looking to cut, check out the red team's diet. Rage also has a workout routine out there to go with the diet. Trust me it works...if you take a look at the starting points for the guys/gal in the current contest they are making amazing strides.

[Rage]

sorry forgot a couple items in there. Starting weight (in late Nov) was 226, weighed 236 on Friday am, had a lot come out of me to say the least on Sat and Sun!!! So 4lbs lost over the weekend.

noted


Oh I will for sure, The Cage is the BEST thing at the Arnold, I will be hanging around the Cage most of the time I am there.

looking forward to seeing you brother!


Hey guys i need help learing how to diet i have no idea on what to eat and not eat during a run of a day, i am looking to find a good body building diet any help would be awsome

I am 6"
175 pounds

Hi Kris. How old are you? The guys are on the right track and we are all here to support you. How long have you been training? Lets start here and get you hooked up.


It is quite a bit of reading but I would suggest you read this forum to start with. A ton of information and then you can send a question to Rage with a little more detail. Welcome aboard.

true


Checking in Sir:

starting weight 226...current 235
BF started 20.8% current(will get it rechecked this week)
Cals still staying around 4500 450g protein 380g carbs
Hunger - 7 out of 10
Energy Levels have been going down last couple of weeks
Only cardio is 10 minute warm up prior to workout

other notes:
Test/Stak is now officially completed
Mstak starts today to go with Pak/Flex/Real gains/Creatine/Glutamine

Best regards

Mick

Hey Mick. Lets hold you right here since your bf is at almost 21% to start. Get that checked and lets see where you are.


Kris, if you are looking to add mass go to the living section, the honored and look at the yellow teams diet. That is a great starting spot from rage. If you are looking to cut, check out the red team's diet. Rage also has a workout routine out there to go with the diet. Trust me it works...if you take a look at the starting points for the guys/gal in the current contest they are making amazing strides.

Thank you Mick. Definitely a good place to start.

[squattingtillipuke]

Hey Mick. Lets hold you right here since your bf is at almost 21% to start. Get that checked and lets see where you are.

Yes sir...had it checked two weeks ago and was down to 18.5% so the fat has started coming off while I've been adding weight. The lady that I've had do it was gone for a couple weeks on vacation so I haven't had it checked lately. I try to have the same person test me so there are less variables in the tests.

[clifsgoals]

Hey rage,

Gained 1lb this week now at 226. keeping carbs at 200 and protein at 260. Hunger around a 6 out of 10. missed 2 cardio work outs, but was able to go strong on the weights.

Thanks
Clif

[Rage]

Yes sir...had it checked two weeks ago and was down to 18.5% so the fat has started coming off while I've been adding weight. The lady that I've had do it was gone for a couple weeks on vacation so I haven't had it checked lately. I try to have the same person test me so there are less variables in the tests.

Smart approach. Ok, thats what I would expect. Lets see where your at next week. No changes.


Hey rage,

Gained 1lb this week now at 226. keeping carbs at 200 and protein at 260. Hunger around a 6 out of 10. missed 2 cardio work outs, but was able to go strong on the weights.

Thanks
Clif

Add 6 oz of chicken which should bring your protein to about an even 300 grams. No other changes.

[shortstack]

Hey Rage,

Weight is still sitting at 190-192 and Protein and carbs are now up to 300 each.

Let me know what the next step is and I'll get to work.

Jeremy

[SailinScotty]

Hey rage just checking in. Starting weight 211 today was 213. My protein is around 430 and cal around 400. Went up in the carbs last week cause I used milk a few more times to make my shakes. It seems I'm not hungry but I eat anyways then for the next 30-45 mins after I eat I'm hungry and then it goes away.

[Rage]

Hey Rage,

Weight is still sitting at 190-192 and Protein and carbs are now up to 300 each.

Let me know what the next step is and I'll get to work.

Jeremy

Add 50 grams of carbs and 4 oz chicken.


Hey rage just checking in. Starting weight 211 today was 213. My protein is around 430 and cal around 400. Went up in the carbs last week cause I used milk a few more times to make my shakes. It seems I'm not hungry but I eat anyways then for the next 30-45 mins after I eat I'm hungry and then it goes away.

Ok, thats 2 lbs for the week. No changes. Lets see where you are next week.

[freighttraindane]

Just a 3 lb weight loss this week, not nearly as exciting as last week, but the weight is still dropping which is a good thing. I was really dragging ass all day yesterday, I started playing semi-pro football in Cleveland, and we had our first practice on Sunday night from 9-11pm, which caused me to go to bed pretty late. So I did not get as good of a workout in on Monday as I had hoped for. It won't happen again. On the plus side I get some extra cardio work in each week with practice, so that's good. With regards to the food, I have gotten into a pretty good routine with eating and although I am hungry a lot I have really gotten used to not eating.

[Rage]

Just a 3 lb weight loss this week, not nearly as exciting as last week, but the weight is still dropping which is a good thing. I was really dragging ass all day yesterday, I started playing semi-pro football in Cleveland, and we had our first practice on Sunday night from 9-11pm, which caused me to go to bed pretty late. So I did not get as good of a workout in on Monday as I had hoped for. It won't happen again. On the plus side I get some extra cardio work in each week with practice, so that's good. With regards to the food, I have gotten into a pretty good routine with eating and although I am hungry a lot I have really gotten used to not eating.

Nice job brother. A nice steady drop from week to week. Just keep it up. No need to change anything right now. Make sure your getting a gallon of water in a day before you have either crystal lite or diet soda. I want to make sure we are flushing out your system as your dropping this fat. Proud of you brother.

[DBOY]

Brother....you have created the perfect segue. I feel that our BCAA Stak and EAA Stak are two of the best products in existance. I have a special blend of products that I use to hold lean mass on a cut. I call it "Rage Pro Shots". Your going to have different opinions on this, but since your in my Cage, I'll give you mine. On a normal off season diet, your calories are in a surplus and these EAA's and BCAA's aren't quite as important as they are on a cut, which is the only time I use them. I take Rage Pro Shots before bed and first thing on an empty stomach. Here's the blend I use..

Rage Pro Shot (night time)

2 heaping tsp EAA Stack Watermelon, 2 level tsp BCAA Stak, 2 level tsp GH Stak, 1 level tsp Creatine Powder, 1 level tsp Glutamine Powder. I put all this in a shot glass, add a touch of water (maybe 1 oz), mix with a spoon and down it goes. You'll have extra in the shot glass so add a bit more water to get the rest and down it. It is strong and powerful, so be ready for it.

Rage Pro Shot (AM)

Same as above minus GH Stak

Enjoy!

Strong as shit....but damn good stuff right there brotha...

[freighttraindane]

Nice job brother. A nice steady drop from week to week. Just keep it up. No need to change anything right now. Make sure your getting a gallon of water in a day before you have either crystal lite or diet soda. I want to make sure we are flushing out your system as your dropping this fat. Proud of you brother.

I have been drinking the gallon of water each day, I wasn't aware that I was allowed to have an crystal light or diet soda. I have had a soda in 2 months. What about coffee? I have been having a coffee in the mid morning, is this ok? Also, I remember reading that I am allowed to use hot sauce that has no calories correct? I am hoping this is correct cause I love the hot sauce for some flavor on my endless supply of chicken. Thanks for checking in with me Rage, your program is amazing.

[Rage]

Strong as shit....but damn good stuff right there brotha...

Like the Animals version of Jack Daniels..


I have been drinking the gallon of water each day, I wasn't aware that I was allowed to have an crystal light or diet soda. I have had a soda in 2 months. What about coffee? I have been having a coffee in the mid morning, is this ok? Also, I remember reading that I am allowed to use hot sauce that has no calories correct? I am hoping this is correct cause I love the hot sauce for some flavor on my endless supply of chicken. Thanks for checking in with me Rage, your program is amazing.

Crystal lite or diet soda is ok after your 1 gallon of water. A cup of black coffee is fine mid morning and if you add anything make it Spenda or any artificial sweetner. Don't add any calories. Hot sauce is ok.

[fatbackgoal]

Rage just checking in. I had started at 310 which I did not put correctly. Weighed in at 305 yesterday and feeling good. Gonna give the Rage Shots a try.

[Rage]

Rage just checking in. I had started at 310 which I did not put correctly. Weighed in at 305 yesterday and feeling good. Gonna give the Rage Shots a try.

Nice start. Lets see where your at next week. Make sure you tell me what your protein, carbs, cardio and appetite are at next week.

[squattingtillipuke]

Checking in Sir:

starting weight 226...current 235.5 (+.5 for the week)
BF started 20.8% current 18.5% (steady since xmas)
Cals - 4000 430g protein 430g carbs 52g fat
Hunger - 7 out of 10
Cardio - 10 minute warmup before weights

Energy Levels have been going down last couple of weeks - Got put on meds for a low thyroid as I told you and this had to be the issue because I took them over the weekend and was absolutely full of eneregy all day.

Mick

[Rage]

Checking in Sir:

starting weight 226...current 235.5 (+.5 for the week)
BF started 20.8% current 18.5% (steady since xmas)
Cals - 4000 430g protein 430g carbs 52g fat
Hunger - 7 out of 10
Cardio - 10 minute warmup before weights

Energy Levels have been going down last couple of weeks - Got put on meds for a low thyroid as I told you and this had to be the issue because I took them over the weekend and was absolutely full of eneregy all day.

Mick

Hey Mick. We may see some body comp changes now that your on the meds. You will most likely stop gaining or maybe start losing, but your protein is plenty high enough right now to hold the lean. We could use a drop in bodyfat anyways so this is going to be interesting. No changes for now. When you get a sec, send me a back double biceps shot so that I have something to compare for later.

[squattingtillipuke]

Hey Mick. We may see some body comp changes now that your on the meds. You will most likely stop gaining or maybe start losing, but your protein is plenty high enough right now to hold the lean. We could use a drop in bodyfat anyways so this is going to be interesting. No changes for now. When you get a sec, send me a back double biceps shot so that I have something to compare for later.

Will do. Try to get it taken tonight, do you have an email account that you want it sent to?

[shortstack]

Rage, what's up bro. Good news to report this week.

Weight went up from 192 to 194. (Pro315) (Carb350). Appetite is ok for now. Adding in the extra chicken is about pushing my limit on stomach comfrot between meals.

Overall I'm looking fuller this week also.

Jeremy

[Rage]

Will do. Try to get it taken tonight, do you have an email account that you want it sent to?

You can PM me or send it to ragingmuscle@gmail.com.


Rage, what's up bro. Good news to report this week.

Weight went up from 192 to 194. (Pro315) (Carb350). Appetite is ok for now. Adding in the extra chicken is about pushing my limit on stomach comfrot between meals.

Overall I'm looking fuller this week also.

Jeremy

Hey Jeremy. Cool. no changes this week.

[freighttraindane]

Just a 2 lb weight loss this week, I was really hoping for more, i felt like I really busted my ass in the weight room and on my cardio this week. Oh well 2 lbs is better than nothing. I wasn't all that hungry this past week either, which is the first week where i felt like that. I will push myself harder this week, 2 lbs is just simply not enough, I will up my cardio to 60 min per day.

[Rage]

Just a 2 lb weight loss this week, I was really hoping for more, i felt like I really busted my ass in the weight room and on my cardio this week. Oh well 2 lbs is better than nothing. I wasn't all that hungry this past week either, which is the first week where i felt like that. I will push myself harder this week, 2 lbs is just simply not enough, I will up my cardio to 60 min per day.

2 lbs is just fine brother. Yes, lets increase your cardio to 60 minutes now, 6 days a week. No cardio on leg day. The increase in cardio should help a bit with your appetite. Just stick with it.

[Calylove]

Bros- I'm looking for a place to find meal plans laid out with first thing in th morning training. I am up at 6 and at the gym at 7. Can't stomach too much food while I hit it, so i go with my NO drink and a small premade organic probiotic yogurt thing. It seems like the vast majority of bros lift in the evening but I can't because of work. No big deal right. Well the problem is everyones meal plan is layed out with pre and post workout being late instead of early etc etc and it f's with me. Can someone enlighten me to what this would look like. Or point me to someone who follows this.

My goal is to gain mass. Always. Cutting is for the pros and the ho's

[Rage]

Bros- I'm looking for a place to find meal plans laid out with first thing in th morning training. I am up at 6 and at the gym at 7. Can't stomach too much food while I hit it, so i go with my NO drink and a small premade organic probiotic yogurt thing. It seems like the vast majority of bros lift in the evening but I can't because of work. No big deal right. Well the problem is everyones meal plan is layed out with pre and post workout being late instead of early etc etc and it f's with me. Can someone enlighten me to what this would look like. Or point me to someone who follows this.

My goal is to gain mass. Always. Cutting is for the pros and the ho's

Thanks for the question brother. A lot of people are in your situation and I was one of those for many years. Pre workout, I would go with 1 cup oatmeal w/2 scoops whey mixed in there and then power down your next meal withing an hour after training.

[clifsgoals]

Rage,

Lost internet for a bit, HATE CLEAR WIRE SERVICE!

Any way, Been working to stay at 300 g protein and 200 g carbs. Hunger at 5 of 10. Bought Nitro and taking it before post work out shake and pre work out also. Is this the best way to apply this suppliment?

[Rage]

Rage,

Lost internet for a bit, HATE CLEAR WIRE SERVICE!

Any way, Been working to stay at 300 g protein and 200 g carbs. Hunger at 5 of 10. Bought Nitro and taking it before post work out shake and pre work out also. Is this the best way to apply this suppliment?

Absolutely Clif. I'm a huge fan of EAA's and Nitro fits the bill. I like pre and post. Also, when dieting, it's good before bed and first thing upon waking. Whats your weight at? Up or down?

[clifsgoals]

Rage,

Weight is 225. I feel it is gonna start going up some because I am feeling a little fuller. My body seems to adjust well to food intake but takes 3-4 weeks to see any results. But since I started with higher protein and carbs I have went up 4 lb in 30 days.

[smoothballer]

Rage,
Supps are on the way and am poised to start the bulking diet and lifting routine next week. I just got a quick question for you. Besides drinking a gallon of water a day (which I do now anyways), what other drinks are acceptable? Usually I have juice or something with breakfast and grab a cup of coffee or green tea at work in the morning. What do you recommend on this diet?

I was looking through the workout and see on arm day to do weighted partial dips. Just a clarification, are these done on parallel bars without full range of motion or are they done seated flat across two benches with weights on my lap?

[Rage]

Rage,

Weight is 225. I feel it is gonna start going up some because I am feeling a little fuller. My body seems to adjust well to food intake but takes 3-4 weeks to see any results. But since I started with higher protein and carbs I have went up 4 lb in 30 days.

Ok, thats a nice steady climb over a months time. Lets see what happens next week.


Rage,
Supps are on the way and am poised to start the bulking diet and lifting routine next week. I just got a quick question for you. Besides drinking a gallon of water a day (which I do now anyways), what other drinks are acceptable? Usually I have juice or something with breakfast and grab a cup of coffee or green tea at work in the morning. What do you recommend on this diet?

I was looking through the workout and see on arm day to do weighted partial dips. Just a clarification, are these done on parallel bars without full range of motion or are they done seated flat across two benches with weights on my lap?

Those other drinks are fine with me on a bulk. Do those dips on a parallel bar. For pertials, your head is up and your feet are crossed behind you. You go down about half as far as you would a regular dip.

[squattingtillipuke]

Hey Mick. We may see some body comp changes now that your on the meds. You will most likely stop gaining or maybe start losing, but your protein is plenty high enough right now to hold the lean. We could use a drop in bodyfat anyways so this is going to be interesting. No changes for now. When you get a sec, send me a back double biceps shot so that I have something to compare for later.


Been giving this a lot of thought...with the potential change that I am going to see anyway in body comp, does it make sense to try to use this change as a starting block and stop my bulk and go into a cut to get down to a more reasonable bf%? It seems to me that the results could be exponential since the medicine should aide me with the bf reduction.

[Firedrake]

Hey, boss,

I figured I'd post this here so everyone could read the answer. You have me down at 100g carbs per day five days a week, and 200g the other two. Should those two days be together, or split up like Wednesday - Saturday? Oh, and: If one of those 200g days is my cheat day, does that 200g INCLUDE the cheats?

[Rage]

Been giving this a lot of thought...with the potential change that I am going to see anyway in body comp, does it make sense to try to use this change as a starting block and stop my bulk and go into a cut to get down to a more reasonable bf%? It seems to me that the results could be exponential since the medicine should aide me with the bf reduction.

Good idea. Lets cut you down. When do you want to start?


Hey, boss,

I figured I'd post this here so everyone could read the answer. You have me down at 100g carbs per day five days a week, and 200g the other two. Should those two days be together, or split up like Wednesday - Saturday? Oh, and: If one of those 200g days is my cheat day, does that 200g INCLUDE the cheats?

I want you to run that schedule Mon-Fri with the two 200 gram days on Saturday and Sunday. Your cheat meal is always on top of all the rest of your normal daily food. What I do for my cheat meals is make all my normal meals a bit bigger and fit the cheat in a normal meal slot. Thanks for checking in on here brother. Your time to rock the spot this year.

[squattingtillipuke]

[QUOTE=Rage;892127]Good idea. Lets cut you down. When do you want to start? QUOTE]


Let's Rock...Bring the pain brother.

[Rage]

[QUOTE=Rage;892127]Good idea. Lets cut you down. When do you want to start? QUOTE]


Let's Rock...Bring the pain brother.

Lets start you on Team Red diet Monday the 1st. Check in on that date with beginning weight, bf if you know it and send me a couple before pics front and back.

[squattingtillipuke]

[QUOTE=squattingtillipuke;892320]

Lets start you on Team Red diet Monday the 1st. Check in on that date with beginning weight, bf if you know it and send me a couple before pics front and back.


Sent you pics today...as you can see I have a lot of work to do!!!

[100jan]

What's up Rage? How's going?

What's the best exercise replacement for the Standing Leg Curls? I don't have that machine in my gym, so what will be the best choice?

[Pdubs]

What's up Rage? How's going?

What's the best exercise replacement for the Standing Leg Curls? I don't have that machine in my gym, so what will be the best choice?

Good question, I have the same issue. I was hoping to be able to follow the plan laid out in the Iron Contest II bulking thread but certain exercises are out because of facility limitations. Would be good to hear alternatives.

[100jan]

What's up Rage? How's going?

What's the best exercise replacement for the Standing Leg Curls? I don't have that machine in my gym, so what will be the best choice?

Just to mention that in my routine first exercise is SLDL, second is Lying Leg Curl, and the third one is Standing Leg Curl. What will be the best replacement for the third one?

[Rage]

[QUOTE=Rage;892323]


Sent you pics today...as you can see I have a lot of work to do!!!

Didn't get those brother.


What's up Rage? How's going?

What's the best exercise replacement for the Standing Leg Curls? I don't have that machine in my gym, so what will be the best choice?


Good question, I have the same issue. I was hoping to be able to follow the plan laid out in the Iron Contest II bulking thread but certain exercises are out because of facility limitations. Would be good to hear alternatives.


Just to mention that in my routine first exercise is SLDL, second is Lying Leg Curl, and the third one is Standing Leg Curl. What will be the best replacement for the third one?


Ham/Glute Raises. Check the SST/FN thread leg videos and you'll get an idea how to do those.

[squattingtillipuke]

Checking in Sir:

starting weight 226...current 237.5 (+2.0 for the week)
BF started 20.8% current 18.5%
Cals - 4000 430g protein 430g carbs
Hunger - 7 out of 10
Cardio - 10 minute warmup before weights

ready for the cutting process to take place. On the steak for bfast, can I sub eggs now and again? Then on the 1/3 cup of rice is that pre cooked quantity or is that cooked? Lastly, on the cardio I am assuming 45 minutes like you have detailed out in the Red team at what level do you want it done on?

Pics - sent them to your gmail account on Saturday. Should get it from mrauch3389@yahoo.com. If they are not there let me know and I will resend them.

Mick

[100jan]

Ham/Glute Raises. Check the SST/FN thread leg videos and you'll get an idea how to do those.

Thanks bro,it's more clear now when I saw the videos.

[Rage]

Checking in Sir:

starting weight 226...current 237.5 (+2.0 for the week)
BF started 20.8% current 18.5%
Cals - 4000 430g protein 430g carbs
Hunger - 7 out of 10
Cardio - 10 minute warmup before weights

ready for the cutting process to take place. On the steak for bfast, can I sub eggs now and again? Then on the 1/3 cup of rice is that pre cooked quantity or is that cooked? Lastly, on the cardio I am assuming 45 minutes like you have detailed out in the Red team at what level do you want it done on?

Pics - sent them to your gmail account on Saturday. Should get it from mrauch3389@yahoo.com. If they are not there let me know and I will resend them.

You can sub the eggs here and there no problem. That 1/3 cup is uncooked. And lets start you on 45 minutes. Cool on the pics. I'll check that out later today.

Mick


Thanks bro,it's more clear now when I saw the videos.

Videoes speak a million words. Your welcome bro.

[clifsgoals]

226lb today. gained 1 lb. protein at 300, carbs at 200. stuck in house cuz of snow for 3-1/2 days. only exercise has been shoveling the ice and snow. Oh and walking 2 miles to get food at Kroger's.

Ordered animal pump and Torrent. Taking animal nitro pre/post work out and a pwo shake 45 minutes later . I usually get up at 5:45 and at gym by 6:30. How should I be taking these supplements? Do I take Pump with nitro? Thanks .

Clif

[Rage]

226lb today. gained 1 lb. protein at 300, carbs at 200. stuck in house cuz of snow for 3-1/2 days. only exercise has been shoveling the ice and snow. Oh and walking 2 miles to get food at Kroger's.

Ordered animal pump and Torrent. Taking animal nitro pre/post work out and a pwo shake 45 minutes later . I usually get up at 5:45 and at gym by 6:30. How should I be taking these supplements? Do I take Pump with nitro? Thanks .

Clif

Hey Clif. Lets increase your protein by adding 4 oz of chicken. Take that Nitro and Pump together about 30 minutes prior to training and the second Nitro when your finished training. Thats perfect on the PWO shake.

[shortstack]

Hey Rage,

Weight held steady at 194. P&C jumped around a little this week (Pro300) (Carb290). I do have to admit that there were a few days this past week where I did not add in the extra 4 oz of chicken breast due to time constraints but I tried to supplement it by drinking a shake before bed, which on some days would make 3 a day.

I also ate myself out of sweet potatoes about mid week and could not find any good ones until just yesterday. Iowas a tough place to find good produce. I have restocked on them and will be good to go this week for some good gains.

Jeremy

[smoothballer]

Rage,

Started the bulkers diet for <200 lbs and bulkers workout yesterday. I know it's only been a day but I am loving it so far. Got all my supps in and cooked all my food for the week so I am good to go. Chicken, Yams, Eggs, and Oats here I come...

Here are my initial stats:
Starting weight 194.5
Starting BF% - 18.0%

I have one of those scales at home that check you BF%. I've heard they aren't the most accurate forms of checking but that's all my gym has to offer as well. In your experience how accurate are they?

I have some front/back/side pics for you that I will email you later tonight.

[Rage]

Checking in Sir:

starting weight 226...current 237.5 (+2.0 for the week)
BF started 20.8% current 18.5%
Cals - 4000 430g protein 430g carbs
Hunger - 7 out of 10
Cardio - 10 minute warmup before weights

ready for the cutting process to take place. On the steak for bfast, can I sub eggs now and again? Then on the 1/3 cup of rice is that pre cooked quantity or is that cooked? Lastly, on the cardio I am assuming 45 minutes like you have detailed out in the Red team at what level do you want it done on?

Pics - sent them to your gmail account on Saturday. Should get it from mrauch3389@yahoo.com. If they are not there let me know and I will resend them.

Mick

Hey bro. Wasn't sure if you saw the reply I made. I posted it within your quote so it was a bit hard to find even for me lol...Here it is again...You can sub the eggs here and there no problem. That 1/3 cup is uncooked. And lets start you on 45 minutes. Cool on the pics. I'll check that out later today.


Hey Rage,

Weight held steady at 194. P&C jumped around a little this week (Pro300) (Carb290). I do have to admit that there were a few days this past week where I did not add in the extra 4 oz of chicken breast due to time constraints but I tried to supplement it by drinking a shake before bed, which on some days would make 3 a day.

I also ate myself out of sweet potatoes about mid week and could not find any good ones until just yesterday. Iowas a tough place to find good produce. I have restocked on them and will be good to go this week for some good gains.

Jeremy

Ok, now that your all stocked up, lets see how you do this next week.


Rage,

Started the bulkers diet for <200 lbs and bulkers workout yesterday. I know it's only been a day but I am loving it so far. Got all my supps in and cooked all my food for the week so I am good to go. Chicken, Yams, Eggs, and Oats here I come...

Here are my initial stats:
Starting weight 194.5
Starting BF% - 18.0%

I have one of those scales at home that check you BF%. I've heard they aren't the most accurate forms of checking but that's all my gym has to offer as well. In your experience how accurate are they?

I have some front/back/side pics for you that I will email you later tonight.

Awesome. Looking forward to working with you. Those scales normally hit people a bit high, but at least you can tell wether your going up or down. Between that and pics, I can get you where you want to go.

[freighttraindane]

Just a 1.5 lb weight loss this week. Hunger is only at about a 3. I can see some minor changes in the mirror though. I know this is a marathon and not a sprint, just trying to stay focused on the long term goals.

[squattingtillipuke]

Tom

I think that I retore my rotator cuff last night. I'm going to give it some rest to see how it feels but will keep working anything that doesn't bother it and of course legs and cardio. I'll check in with you now and again but I have a feeling that I am facing another round of either surgery or rehab.

Mick

[smoothballer]

Rage,
Emailed you the pics last night.

[Rage]

Just a 1.5 lb weight loss this week. Hunger is only at about a 3. I can see some minor changes in the mirror though. I know this is a marathon and not a sprint, just trying to stay focused on the long term goals.

I want you to increase your cardio by 15 minutes. I think you were doing either 30 or 45 minutes, 6 days a week if I remember right. Stay on course. Your doing an awesome job brother.


Tom

I think that I retore my rotator cuff last night. I'm going to give it some rest to see how it feels but will keep working anything that doesn't bother it and of course legs and cardio. I'll check in with you now and again but I have a feeling that I am facing another round of either surgery or rehab.

Mick

Hey Mick, I'm sorry to hear that brother. Keep me posted.


Rage,
Emailed you the pics last night.

Got them brother. Thank you.

[Ricanmuscle216]

Accidentally posted my question to the Iron Contest thread, my bad, too many tabs open!! My question, I'm 6'0 250lbs. and my bf is in the low teens, and have hit a wall nutrition-wise. I was wondering what would be a good bulk diet to follow without overeating. Been reading your mass journey and have seen the amounts you take in, but i realize everyone is different. Just wanna get a good bulk plan and add a ton of size, I'm open to all foods and I eat every 3 hours starting at 7am-10pm. any input would be great thanks and keep up the good work!

[freighttraindane]

I want you to increase your cardio by 15 minutes. I think you were doing either 30 or 45 minutes, 6 days a week if I remember right. Stay on course. Your doing an awesome job brother.



Hey Mick, I'm sorry to hear that brother. Keep me posted.



Got them brother. Thank you.

Rage,

I added 15 minutes to my cardio last week which put me at 60 min, 6 days a week. Do you want me to go up another 15 min?

[Rage]

Accidentally posted my question to the Iron Contest thread, my bad, too many tabs open!! My question, I'm 6'0 250lbs. and my bf is in the low teens, and have hit a wall nutrition-wise. I was wondering what would be a good bulk diet to follow without overeating. Been reading your mass journey and have seen the amounts you take in, but i realize everyone is different. Just wanna get a good bulk plan and add a ton of size, I'm open to all foods and I eat every 3 hours starting at 7am-10pm. any input would be great thanks and keep up the good work!

That's an awesome bf for your height and weight. You've obviously been putting in the work brother. Start with my bulkers diet right here http://forum.animalpak.com/showthread.php?t=28651 and don't be alarmed if you drop weight initially. Stick with it and believe me, I'll add some more size on you. Then check in with me right here every Monday and I'll make adjustments that fit you personally. Let's go to work.


Rage,

I added 15 minutes to my cardio last week which put me at 60 min, 6 days a week. Do you want me to go up another 15 min?

Yes. And lets keep you at 75 minutes for a little bit. Very proud of you brother.

[freighttraindane]

That's an awesome bf for your height and weight. You've obviously been putting in the work brother. Start with my bulkers diet right here http://forum.animalpak.com/showthread.php?t=28651 and don't be alarmed if you drop weight initially. Stick with it and believe me, I'll add some more size on you. Then check in with me right here every Monday and I'll make adjustments that fit you personally. Let's go to work.



Yes. And lets keep you at 75 minutes for a little bit. Very proud of you brother.

Ok sounds good, thanks Rage. I can split that up like 45 in the morning and 30 after lifting right? or would it be better to do it all in the morning?

[Rage]

Ok sounds good, thanks Rage. I can split that up like 45 in the morning and 30 after lifting right? or would it be better to do it all in the morning?

You can split that up bro. No problem.

[Ricanmuscle216]

That's an awesome bf for your height and weight. You've obviously been putting in the work brother. Start with my bulkers diet right here http://forum.animalpak.com/showthread.php?t=28651 and don't be alarmed if you drop weight initially. Stick with it and believe me, I'll add some more size on you. Then check in with me right here every Monday and I'll make adjustments that fit you personally. Let's go to work.

Will do Rage, gonna start it Monday, grocery shopping Fri. From the looks of it, it seems I'll be taking about 75gms each of carbs n proteins/meal?? Not going to pay too much attention to fat, gonna eat put some fish in for meal 6, so between eggs & beef i think I'm covered without counting every gram. Thanx a lot and hope the a.r.t. is helpin'!

[fatbackgoal]

Rage,

I have a couple of questions. First what were your thoughts on using creatine while cutting? I believe you said not to use it. Secondly what are your thoughts on how much protein you can take in at one time( i.e. a shake with 66 grams of protein)?

Thanks

[squattingtillipuke]

Checking in Sir:

starting weight 237.5(for cut)...current 232 (-5.5 for the week)
BF started 18.5% current %
Cals - 3000 355g protein 158g carbs
Hunger - 8/10 till 3pm then it disappears
Cardio - 45 minutes

Hit Chest (pre-shoulder injury), legs and cardio for the week. Going to see the doc this week about shoulder as it isn't feeling much better. I'll get some work done this week with whatever doesn't bother the shoulder.

Mick

[clifsgoals]

Rage,

Protein around 310, carbs at 200, weight gain 2 lb this week. Starting to see increase in weight on all sets and exercises. hunger about 7 out of 10.

[shortstack]

Hey Rage,

This week I went up from 194 to 195 (Pro315) (Carb350). Not a huge jump but I'm still holding on to what I've gained so far.
Diet is going well and I'm still fairly full through out the day. As a side not I have not been taking the digestive enzymes.

Jeremy

[smoothballer]

Checking In:

Starting Weight: 194.5 lbs
Current Weight: 194.0 lbs (-.5 lbs for the week)
Starting BF%: 18.0%
Current BF%: 18.0%
Protein/Carbs: 325P/335C
Hunger: 6/10

I threw the normal foods for the day in FitDay.com and the 325/335 is what it came up with if my flexible dinner is 50P/50C. Is that about right for the bulkers diet for under 200 lbs? I tried to weigh myself around the same time of day in between the same meals as the previous week. To be honest, I kind of expected more of a change this week either gaining or losing with such a dramatic change in my diet. I know that this is just the first week so I am not that worried. Thanks for the help brother.

[freighttraindane]

4lbs weight loss this week. Feeling pretty good this week. I am impressed with the weight loss since I have to admit I cheated a little bit this Sunday for the Superbowl. I didn't go overboard with the eating, but it wasn't the usual chicken and salad for dinner. I will just have to work a little harder to make up for this week.

[Rage]

Will do Rage, gonna start it Monday, grocery shopping Fri. From the looks of it, it seems I'll be taking about 75gms each of carbs n proteins/meal?? Not going to pay too much attention to fat, gonna eat put some fish in for meal 6, so between eggs & beef i think I'm covered without counting every gram. Thanx a lot and hope the a.r.t. is helpin'!

Good to hear. That sounds about right on the carbs, but I will adjust as we go through and you check in from week to week.


Rage,

I have a couple of questions. First what were your thoughts on using creatine while cutting? I believe you said not to use it. Secondly what are your thoughts on how much protein you can take in at one time( i.e. a shake with 66 grams of protein)?

Thanks

Absolutely use creatine on a cut, no problem. Your last question is individual specific. I have found that the old myth of 30 grams at a time is a bunch of bullshit. For an old lady in her 90's maybe, but my guys have all been able to process more...sometimes much more. A lot of this depends on the persons metabolism. Personally, I was able to eat 24 oz of top sirloin at one sitting for breakfast towards the end of my last contest prep and still continue to lean out...thats over 200 grams at one sitting.


Checking in Sir:

starting weight 237.5(for cut)...current 232 (-5.5 for the week)
BF started 18.5% current %
Cals - 3000 355g protein 158g carbs
Hunger - 8/10 till 3pm then it disappears
Cardio - 45 minutes

Hit Chest (pre-shoulder injury), legs and cardio for the week. Going to see the doc this week about shoulder as it isn't feeling much better. I'll get some work done this week with whatever doesn't bother the shoulder.

Mick

Hi Mick. Add 4 oz of chicken. Let me know what the doc says. Also, let me know when your at the 2 week point in the diet.


Rage,

Protein around 310, carbs at 200, weight gain 2 lb this week. Starting to see increase in weight on all sets and exercises. hunger about 7 out of 10.

Hey Clif. No changes this week.


Hey Rage,

This week I went up from 194 to 195 (Pro315) (Carb350). Not a huge jump but I'm still holding on to what I've gained so far.
Diet is going well and I'm still fairly full through out the day. As a side not I have not been taking the digestive enzymes.

Jeremy

Hi Jeremy. No changes this week.


4lbs weight loss this week. Feeling pretty good this week. I am impressed with the weight loss since I have to admit I cheated a little bit this Sunday for the Superbowl. I didn't go overboard with the eating, but it wasn't the usual chicken and salad for dinner. I will just have to work a little harder to make up for this week.

Awesome. What are you weighing now and what was your starting weight? No changes this week. Stay strong.

[freighttraindane]

Awesome. What are you weighing now and what was your starting weight? No changes this week. Stay strong.

I am currently at 389.5 as of last night, and I started at 415.

[Rage]

I am currently at 389.5 as of last night, and I started at 415.

We are well on our way brother. Lets do it.

[freighttraindane]

We are well on our way brother. Lets do it.

Thanks Rage, its a good start, long way to go, but I am gonna get it done. Thanks for the help and i'm really looking forward to the Cage in a few weeks.

[smoothballer]

I am currently at 389.5 as of last night, and I started at 415.

Awesome work being done here!

[squattingtillipuke]

Hi Mick. Add 4 oz of chicken. Let me know what the doc says. Also, let me know when your at the 2 week point in the diet.



K got the results late last night...it is frayed and I have a pretty nice sized bone spur that he called a loose body. He told me that my option is to deal with the pain or have the bone spur removed, bone shaved a little and be out 4-5 weeks. His thought was the fraying will heal itself if the bonespur is removed but if not then it may continue to rub on it causing further damage. (AAARRRRRGGGHHH)

[Rage]

K got the results late last night...it is frayed and I have a pretty nice sized bone spur that he called a loose body. He told me that my option is to deal with the pain or have the bone spur removed, bone shaved a little and be out 4-5 weeks. His thought was the fraying will heal itself if the bonespur is removed but if not then it may continue to rub on it causing further damage. (AAARRRRRGGGHHH)

Ok, let me know what you decide to do and we'll go from there. You've got my support either way brother.

[fatbackgoal]

I am currently at 389.5 as of last night, and I started at 415.


And the train kepta runnin!!! Congrats and good work.

[punchy]

Hey i just was reading the new workout... ur training from hell... cant wait to go to hell with you brother... i'll keep you in touch on how it goes... I love everything to do with animal products and all you guyz ur always here to help. thats what make are sport and life style different and people that dont live this dont understand. and if working out was easy everybody would do it... have a good one bro...

[HOCKEY TEMPER]

Just saw the training article on the homepage, sick stuff bro. I'm hoping I can try that system out this summer when I have a full-time training partner.

[Firedrake]

I am currently at 389.5 as of last night, and I started at 415.

Great going, Dane! Yeah, it's going to be a longish ride, but Rage will keep you going. He got me down to 223 from 266 in only 4 months!

[squattingtillipuke]

Ok, let me know what you decide to do and we'll go from there. You've got my support either way brother.

Thanks...Here's what I have decided to do. I'm going to give my shoulder some time to relax. I am going to hit legs, arms, and there are a couple back and shoulder (shrugs) that doesn't bother it at all that I will continue to perform...and of course the cardio. After a couple of weeks I'll start to incorporate some very light weight exercises into my chest and shoulder.

Thanks again Tom for all you support that you've given me to date.

[clifsgoals]

Hey,

I had an issue with shoulders also, over head press, front laterals..Then I went and got a massage and she worked out all the shoulder muscles and I am good to go now. Plus benching with my elbows closer to my sides have helped also.

[smoothballer]

Week 3 Check In:

Starting Weight: 194.5 lbs
Current Weight: 197.0 lbs (+3 lbs for the week)
Starting BF: 18%
Protein/Carbs: 325P/335C
Hunger: 5/10

I threw the normal foods for the day in FitDay.com and the 325/335 is what it came up with if my flexible dinner is 50P/50C. Is that about right for the bulkers diet for under 200 lbs? I am giving up on using my digital scale to check my body fat percentage weekly. That thing is all over the map and it is stressing me out so I am done with it for a month or so. It is showing different values at different times of the day. Good idea? I can understand body weight fluctuating as I eat during the day, but I would think BF should remain somewhat consistent. The mirror is showing me good results tho, looks like I am leaning out a little.

Thanks man,
Derek

[Rage]

Hey i just was reading the new workout... ur training from hell... cant wait to go to hell with you brother... i'll keep you in touch on how it goes... I love everything to do with animal products and all you guyz ur always here to help. thats what make are sport and life style different and people that dont live this dont understand. and if working out was easy everybody would do it... have a good one bro...

Awesome bro. Look forward to hearing about your journey.


Just saw the training article on the homepage, sick stuff bro. I'm hoping I can try that system out this summer when I have a full-time training partner.

You'll love it in a sick sort of way. Let me know how it works for you.


Thanks...Here's what I have decided to do. I'm going to give my shoulder some time to relax. I am going to hit legs, arms, and there are a couple back and shoulder (shrugs) that doesn't bother it at all that I will continue to perform...and of course the cardio. After a couple of weeks I'll start to incorporate some very light weight exercises into my chest and shoulder.

Thanks again Tom for all you support that you've given me to date.

Smart approach. You'll be back full swing in no time.


Hey,

I had an issue with shoulders also, over head press, front laterals..Then I went and got a massage and she worked out all the shoulder muscles and I am good to go now. Plus benching with my elbows closer to my sides have helped also.

Awesome bro. Deep tissue really does help us iron athletes. Glad to hear your recovery is going well.

[Rage]

Week 3 Check In:

Starting Weight: 194.5 lbs
Current Weight: 197.0 lbs (+3 lbs for the week)
Starting BF: 18%
Protein/Carbs: 325P/335C
Hunger: 5/10

I threw the normal foods for the day in FitDay.com and the 325/335 is what it came up with if my flexible dinner is 50P/50C. Is that about right for the bulkers diet for under 200 lbs? I am giving up on using my digital scale to check my body fat percentage weekly. That thing is all over the map and it is stressing me out so I am done with it for a month or so. It is showing different values at different times of the day. Good idea? I can understand body weight fluctuating as I eat during the day, but I would think BF should remain somewhat consistent. The mirror is showing me good results tho, looks like I am leaning out a little.

Thanks man,
Derek

You will definitely weigh differently throughout the day, so just stick with once a week in the morning for now on your weight check. I want you to bring your carbs down to 300 grams for this week. No other changes.

[shortstack]

Hey Rage,

I'm a little disapointed with todays weigh in of 195 again.

We had baby shots on Friday and that kind of threw off everything Fri,Sat, & Sun but I'm back on track this week and I'll get up a couple lbs this week.

Jeremy

[smoothballer]

You will definitely weigh differently throughout the day, so just stick with once a week in the morning for now on your weight check. I want you to bring your carbs down to 300 grams for this week. No other changes.

Sounds good boss. Carbs going down...

[clifsgoals]

Rage,

Still at 310g on protein, 200 carbs. Gained 1.5 lb. Feel about a 6-7 on hunger. Feeling great. The Animal Nitro and Torrent have been a great change to my supplements. Up to 230lb for body weight. Thanks.

Clif

[squattingtillipuke]

Checking in Sir:

END OF WEEK 2 RESULTS

starting weight 237.5(for cut)...current 230 (-2.0 for the week)
BF started 18.5% current %
Cals - 3200 390g protein 158g carbs
Hunger - 7/10 till 6pm then at 9pm 10/10
Cardio - 45 minutes


Mick

[Rage]

Rage,

Still at 310g on protein, 200 carbs. Gained 1.5 lb. Feel about a 6-7 on hunger. Feeling great. The Animal Nitro and Torrent have been a great change to my supplements. Up to 230lb for body weight. Thanks.

Clif

No changes. Good pace.


Checking in Sir:

END OF WEEK 2 RESULTS

starting weight 237.5(for cut)...current 230 (-2.0 for the week)
BF started 18.5% current %
Cals - 3200 390g protein 158g carbs
Hunger - 7/10 till 6pm then at 9pm 10/10
Cardio - 45 minutes


Mick

No changes. Good job.

[squattingtillipuke]

No changes. Good job.

Yes sir...man switching from all those carbs to what I'm eating now, all I can say is WOW...my wife told me that the first two weeks I've acted like her dad did when he quit smoking...ASSHOLE!!! Thanks dear love ya!!!

[Hoomgar]

Hey Rage, I got a quick one for you bro. Glutamine, during a cut or no?

Hg

[Rage]

Yes sir...man switching from all those carbs to what I'm eating now, all I can say is WOW...my wife told me that the first two weeks I've acted like her dad did when he quit smoking...ASSHOLE!!! Thanks dear love ya!!!

lol


Hey Rage, I got a quick one for you bro. Glutamine, during a cut or no?

Hg

Absolutely! Year round..10 grams a day split in two servings.

[Hoomgar]

Absolutely! Year round..10 grams a day split in two servings.

Thanks my man. Still adding them to my shakes.

Rock on.

Hg

[100jan]

Rage, what do you think about taking gainer post-workout, or should I stick with whole food and take it later? Thanks!

[Rage]

Rage, what do you think about taking gainer post-workout, or should I stick with whole food and take it later? Thanks!

Hey bro. I took a Real Gains shake after training for years. I'm good with either one. Nice thing about the shake is you can get some glutamine in there pretty quick to start going to work.

[100jan]

Hey bro. I took a Real Gains shake after training for years. I'm good with either one. Nice thing about the shake is you can get some glutamine in there pretty quick to start going to work.

Thanks Rage, I have glutamine in my supplement arsenal so I will do as you say.

[IRON-L]

Howzit Rage,

I've been hitting your training routine over the last 3 weeks and I just wanted to say thanks - it's awesome! I'm up 3lbs already.

I was also hoping for some advice on this issue:
My quads are too big for my calves and chest/shoulders are too big for my guns.
I was thinking of hitting calves & guns twice a week now and maintaning chest and quads by only working them every 2nd week to smooth things out...how's that?

L

[squattingtillipuke]

Checkin in Sir

Week 3 results

starting weight 237.5(for cut)...current 227 (-3.0 for the week)
BF started 18.5% current %
Cals - 3200 390g protein 158g carbs
Hunger - tapering off a little bit. 7/10 all day
Cardio - 45 minutes


Mick

[smoothballer]

Start of Week 4:

Starting Weight: 194.5 lbs
Current Weight: 195.0 lbs (+1 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/300C
Hunger: 3-4/10

Rage, I was actually doing my weight check at a couple times a day on Sunday and one being when I woke up as you suggested so I will stick with only that one. Just explaining in case my numbers look skewed from what I had been posting previously. So Wake-up weigh-ins were Week 1-N/A (mid-day: 194.5), Week 2-191.5, Week 3-194.0, Week 4-195.0. And yes I know I am anal...LOL!

I was really conscious to keep my carbs at no higher than 300 grams per day. I am surprised I am not more hungry. In fact I would say my hunger level dropped from last week. Didn't really expect that. Especially after reading thru some of the Iron Contest threads and seeing their hunger levels.

-Derek

[clifsgoals]

Rage,

Gains in all my sets. Protein at 310, carbs holding at 200, gained 1.5 lb. feel good. hunger not out of control, about a 6 out of 10. Posted some newer pics on my bb.com sight. Adding muscle but not getting fat. I love it. Thanks for everything.

Clif

[shortstack]

Hey Tom,

My weight is still @ 195 but I gotta think that I've been droping a little fat and gaining some muscle. My carbs and protein are right around 300 each and this last week everything was back on track.

I do see a difference in the mirror as far as body comp goes, I'm much fuller and harder than when we first started back at it. I'm not a ton leaner but I have trimmed up a little.

Jeremy

[njames]

Hey Rage-

I'm starting the cutting program on March 1st. You wanted me to put up what I'll be doing to help me reach my goals.

I will be doing this program (or at least a first wave) from March 1 - May 15.

--------------------------------------------------------------
Diet:
Meal 1 8 oz sirloin and 1 cup grapenuts (for 50g of carbs)
Meal 2 8 oz chicken breast and 8 oz yam
Meal 3 8 oz chicken breast and 1/3 cup of brown rice
Meal 4 8 oz chicken breast and brocolli
Meal 5 8 oz chicken breast and brocolli
Meal 6 Protein shake - 50 grams of whey protein and 5 grams of glutamine.

Switch meal 6 to the post workout meal .

I'm eating a meal every 2-3 hours

Drink one gallon of water each day before any diet soda

------------------------------------------------------------------
Workout:
Week A: Day 1 - Chest & Biceps:
Neck press (barbell) 3 x failure
Incline Dumbbell 2 x 12
Flat dumbbell flyes 2 x 12
Seated alternating curls 3 x 15
Standing Hammer curls 2 x 20
Machine preacher curls 1 x failure

Week B: Day 1 - Chest & Biceps:
Incline barbell press 3 x 12
Flat dumbbell press 3 x 12
Body weight dips 2 x failure
Cambered bar reverse curls 3 x 15
Double arm dumbbell curls 2 x 15
Double arm cable curls 2 x failure

Week A: Day 2: Quads & Hamstrings:
Leg press 3 x 50 (yes, that's 50!)
Squats 2 x 20
Leg ext. 3 x 20
Lying leg curl 3 x 12
Standing single leg curls 2 x 12-15

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

Day 3: off

Week A: Day 4: Back, Traps & Rear Delts:
Bent over rows 3 x 15
Close grip pull-ups 3 x failure
Straight arm pull-downs 2 x 15
Standing dumbbell shrugs 3 x 50 (Heavy as you can. Yes, that's another 50!)
Reverse flyes 3 x 15

Week B: Day 4: Back, Traps & Rear Delts:
Alternating dumbbell rows 3 x 15 (heavy as you can)
V-bar pull downs 3 x failure
Dumbbell pull-overs 2 x 15
Standing barbell shrugs 3 work sets (heavier each set) No less than 20 reps
Dumbbell reverse flyes 3 x 15

Week A: Day 5: Delts & Triceps:
Seated dumbbell press 3 x 15
Standing dumbbell front laterals 2x 15
Dumbbell Seated side laterals 3x 15
Close grip bench 3 x 8 (heavy)
Dumbbell kick backs 2 x 15
Cable press downs 1 x failure (burnout)

Week B: Day 5: Delts & Triceps:
Standing barbell presses 3 x 12 (heavy)
Machine presses 2 x failure
Side laterals 3 x 15
Triceps press downs 3 x 12
Skull Crushers 2 x 12
Body wt dips (partials) 2 x failure

CARDIO - 45 minutes of cardio first thing in the a.m. on an empty stomach or after training 6 days a week. No cardio on leg days
-----------------------------------------------------------
Daily Supplements:
Animal Cuts x2
Animal Flex
Animal Pak x2
Universal Uni-Liver (6 per meal)
Animal Omega
Optimum Nutrition Glutamine Powder (5g after workout, 5g after cardio)
---------------------------------------------------------------

I'm currently at about 190 lbs and 25% bodyfat. My goal is to eventually get to under 10%, but I'm sure that won't happen in this first cutting cycle. Could I get to under 15% in the March 1st - May 15th timeframe?

How does my plan look?

[Mattman33]

Rage,
I have been following the threads on your new "HRT" system, and have been adding it into my current workouts. As I have mentioned before, I absolutely love them and feel that I am getting results. I wondered how long can I follow this system, before I would need to switch things up? I am, and have always been, a high volume person in the gym. I really find the intensity level has to be up so high for the HRT that I am actually cutting back on the sheer volume of training as a tradeoff for the sheer pain of those dreaded 8+4's.

Thanks again for sharing this with us.
Matt

[Rage]

Howzit Rage,

I've been hitting your training routine over the last 3 weeks and I just wanted to say thanks - it's awesome! I'm up 3lbs already.

I was also hoping for some advice on this issue:
My quads are too big for my calves and chest/shoulders are too big for my guns.
I was thinking of hitting calves & guns twice a week now and maintaning chest and quads by only working them every 2nd week to smooth things out...how's that?

L

I don't believe in hitting a bodypart more than once a week to get it to grow more. Once a week is good for any single body part as long as your hitting it hard enough. What you could do to balance things out is go a bit lighter on the strong body parts and heavier or HRT on the ones you need to bring up. Maybe you can PM me a pic and I can take a look at your symmetry.


Checkin in Sir

Week 3 results

starting weight 237.5(for cut)...current 227 (-3.0 for the week)
BF started 18.5% current %
Cals - 3200 390g protein 158g carbs
Hunger - tapering off a little bit. 7/10 all day
Cardio - 45 minutes


Mick

Add 4 oz of chicken. 2 lbs on Wednesday and 30 minute cheat meal this weekend.


Start of Week 4:

Starting Weight: 194.5 lbs
Current Weight: 195.0 lbs (+1 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/300C
Hunger: 3-4/10

Rage, I was actually doing my weight check at a couple times a day on Sunday and one being when I woke up as you suggested so I will stick with only that one. Just explaining in case my numbers look skewed from what I had been posting previously. So Wake-up weigh-ins were Week 1-N/A (mid-day: 194.5), Week 2-191.5, Week 3-194.0, Week 4-195.0. And yes I know I am anal...LOL!

I was really conscious to keep my carbs at no higher than 300 grams per day. I am surprised I am not more hungry. In fact I would say my hunger level dropped from last week. Didn't really expect that. Especially after reading thru some of the Iron Contest threads and seeing their hunger levels.

-Derek

Slow and steady especially since we need to keep your bf in check. The hunger will come in time. No changes this week.


Rage,

Gains in all my sets. Protein at 310, carbs holding at 200, gained 1.5 lb. feel good. hunger not out of control, about a 6 out of 10. Posted some newer pics on my bb.com sight. Adding muscle but not getting fat. I love it. Thanks for everything.

Clif

Thats what we want. Good job. No changes.


Hey Tom,

My weight is still @ 195 but I gotta think that I've been droping a little fat and gaining some muscle. My carbs and protein are right around 300 each and this last week everything was back on track.

I do see a difference in the mirror as far as body comp goes, I'm much fuller and harder than when we first started back at it. I'm not a ton leaner but I have trimmed up a little.

Jeremy

Did we get a beginning bf on you? Lets add 4 oz of chicken. No other changes.


Hey Rage-

I'm starting the cutting program on March 1st. You wanted me to put up what I'll be doing to help me reach my goals.

I will be doing this program (or at least a first wave) from March 1 - May 15.

--------------------------------------------------------------
Diet:
Meal 1 8 oz sirloin and 1 cup grapenuts (for 50g of carbs)
Meal 2 8 oz chicken breast and 8 oz yam
Meal 3 8 oz chicken breast and 1/3 cup of brown rice
Meal 4 8 oz chicken breast and brocolli
Meal 5 8 oz chicken breast and brocolli
Meal 6 Protein shake - 50 grams of whey protein and 5 grams of glutamine.

Switch meal 6 to the post workout meal .

I'm eating a meal every 2-3 hours

Drink one gallon of water each day before any diet soda

------------------------------------------------------------------
Workout:
Week A: Day 1 - Chest & Biceps:
Neck press (barbell) 3 x failure
Incline Dumbbell 2 x 12
Flat dumbbell flyes 2 x 12
Seated alternating curls 3 x 15
Standing Hammer curls 2 x 20
Machine preacher curls 1 x failure

Week B: Day 1 - Chest & Biceps:
Incline barbell press 3 x 12
Flat dumbbell press 3 x 12
Body weight dips 2 x failure
Cambered bar reverse curls 3 x 15
Double arm dumbbell curls 2 x 15
Double arm cable curls 2 x failure

Week A: Day 2: Quads & Hamstrings:
Leg press 3 x 50 (yes, that's 50!)
Squats 2 x 20
Leg ext. 3 x 20
Lying leg curl 3 x 12
Standing single leg curls 2 x 12-15

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

Day 3: off

Week A: Day 4: Back, Traps & Rear Delts:
Bent over rows 3 x 15
Close grip pull-ups 3 x failure
Straight arm pull-downs 2 x 15
Standing dumbbell shrugs 3 x 50 (Heavy as you can. Yes, that's another 50!)
Reverse flyes 3 x 15

Week B: Day 4: Back, Traps & Rear Delts:
Alternating dumbbell rows 3 x 15 (heavy as you can)
V-bar pull downs 3 x failure
Dumbbell pull-overs 2 x 15
Standing barbell shrugs 3 work sets (heavier each set) No less than 20 reps
Dumbbell reverse flyes 3 x 15

Week A: Day 5: Delts & Triceps:
Seated dumbbell press 3 x 15
Standing dumbbell front laterals 2x 15
Dumbbell Seated side laterals 3x 15
Close grip bench 3 x 8 (heavy)
Dumbbell kick backs 2 x 15
Cable press downs 1 x failure (burnout)

Week B: Day 5: Delts & Triceps:
Standing barbell presses 3 x 12 (heavy)
Machine presses 2 x failure
Side laterals 3 x 15
Triceps press downs 3 x 12
Skull Crushers 2 x 12
Body wt dips (partials) 2 x failure

CARDIO - 45 minutes of cardio first thing in the a.m. on an empty stomach or after training 6 days a week. No cardio on leg days
-----------------------------------------------------------
Daily Supplements:
Animal Cuts x2
Animal Flex
Animal Pak x2
Universal Uni-Liver (6 per meal)
Animal Omega
Optimum Nutrition Glutamine Powder (5g after workout, 5g after cardio)
---------------------------------------------------------------

I'm currently at about 190 lbs and 25% bodyfat. My goal is to eventually get to under 10%, but I'm sure that won't happen in this first cutting cycle. Could I get to under 15% in the March 1st - May 15th timeframe?

How does my plan look?

That is a great plan...who is the genious that came up with that : ) That would be about a point drop a week in bf. Possible? Yes. Difficult..absolutely. We would need to start you at 1 hour of cardio first thing a.m. and I will need you to check in every Tuesday morning with your beginning bf, starting weight, new weight for the week and appetite. I look forward to working with you. It's up to you to make it happen.


Rage,
I have been following the threads on your new "HRT" system, and have been adding it into my current workouts. As I have mentioned before, I absolutely love them and feel that I am getting results. I wondered how long can I follow this system, before I would need to switch things up? I am, and have always been, a high volume person in the gym. I really find the intensity level has to be up so high for the HRT that I am actually cutting back on the sheer volume of training as a tradeoff for the sheer pain of those dreaded 8+4's.

Thanks again for sharing this with us.
Matt

My disomfort (pleasure just doesn't fit lol). Run HRT for 12 weeks and then run it every other week.

[smoothballer]

Slow and steady especially since we need to keep your bf in check. The hunger will come in time. No changes this week.


Thanks Rage! I have to keep reminding myself that this is a marathon not a sprint. I gotta keep my anal mentality out of the little things and just focus on loving getting huge. I know results will come I just have to follow the plan.

[freighttraindane]

I am currently at 383 as of last night, and I started at 415. That is a 2.5 lb drop last week (just realized I didn't check in last week, very sorry about that) and a 4 pound drop this week. I have really amped up my cardio, I have been doing 120-135 minutes per day. I have just been zoning out on the elliptical machine. And I have been using some wrestling workout techniques to sweat more (multiple layers of clothes and short sprints worked into the cardio)

I actually have a weight loss competition going with a buddy of mine from the first of the year until the Cage at the Arnold. Whoever loses the least amount of weight, has to pay for the hotel and entrance costs to get into the Arnold. The competition is very close right now (Crunch time!!). The weigh-in is the next Thursday (3/4). Thanks again for your help.

[IRON-L]

Quote:
Originally Posted by IRON-L
Howzit Rage,

I've been hitting your training routine over the last 3 weeks and I just wanted to say thanks - it's awesome! I'm up 3lbs already.

I was also hoping for some advice on this issue:
My quads are too big for my calves and chest/shoulders are too big for my guns.
I was thinking of hitting calves & guns twice a week now and maintaning chest and quads by only working them every 2nd week to smooth things out...how's that?

L


[QUOTE=Rage;906532]I don't believe in hitting a bodypart more than once a week to get it to grow more. Once a week is good for any single body part as long as your hitting it hard enough. What you could do to balance things out is go a bit lighter on the strong body parts and heavier or HRT on the ones you need to bring up. Maybe you can PM me a pic and I can take a look at your symmetry.


Thanks a lot Rage,
so here's what I'm gona do - I'm still going HRT on everything but I'm going to hit calves and guns early in the week as heavy as I can go (6-8 reps as a minimum right?) - it should be a great change as I've been doing higher reps on these puppies for a while now.

I don't really have pics bro but I guess its time I start taking before and after pic's to see the difference, anyway my starting weight for the HRT was 185lbs, +-13.5% fat (I'm 5'9) - I will give an update on the stats when the 12 weeks are done.

Thanks again bro,

L

[shortstack]

Hey Brother,
No we did not get a starting bf% his time. I'll get one before I leave for the classic and we can discuss the plan from here on out.

I'll add in the 4 oz extra of chicken and see what we get.

Thanks,

Jeremy

[roscoe]

New to the forum.. Have some questions as far as training, and a solid food plan for serious gains. I'm def not a seasoned vet, but I've been around the a few times. I know enough to stay busy, but it's time to get SERIOUS about my program.
I've been training for a couple years now, but recently stepped it up a bit. Recently I've been lifting five days a week. I have been focusing on one muscle group at a time, but also switching it up as far as what day I work a certain muscle group.
I eat like a horse. Always have. Good food. High in protein, and more the most part am really good about fatty foods. The usual chicken & turkey breast with occasion steak or other red meats. A lot of protein & glutamine. Vitamins and haven't started on any supplements yet. Looking into the "stak & pump" stack.
Basically I'm looking for new information / pointers as far as my program goes. Any suggestions for a structured food plan & training program. Also some info on Animal products that are helpful for serious gains. Looking to add 20-30lbs....

thanks alot!!!

[fatbackgoal]

Rage,

Can ground turkey be used in the diet?

[smoothballer]

Start of Week 5:

Starting Weight: 194.5 lbs
Current Weight: 193.0 lbs (-2 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/300C
Hunger: 4-5/10

I started mid-week taking the digestive enzymes with every meal and they are really helping. By mid-afternoon my stomach used to be a wreck, not so much anymore. I am also a little bit hungrier this week probably since my body is actually digesting properly. I am wondering if the digestive enzymes have anything to do with losing 2 lbs this week? I didn't really expect the weight loss this week. I am assuming (hoping) it is just body fat I lost cause I know I need to lose some of that.

-Derek

[mritter3]

Hey Rage can you recommend a good digestive enzyme product to take, ive upped my calories carbs and protein, and my stomach does not always agree with it, any ideas?

Thanks,
Matt

[Rage]

Rage,

Can ground turkey be used in the diet?

Thats fine, but make sure it measures out gram for gram.


Start of Week 5:

Starting Weight: 194.5 lbs
Current Weight: 193.0 lbs (-2 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/300C
Hunger: 4-5/10

I started mid-week taking the digestive enzymes with every meal and they are really helping. By mid-afternoon my stomach used to be a wreck, not so much anymore. I am also a little bit hungrier this week probably since my body is actually digesting properly. I am wondering if the digestive enzymes have anything to do with losing 2 lbs this week? I didn't really expect the weight loss this week. I am assuming (hoping) it is just body fat I lost cause I know I need to lose some of that.

-Derek

Nice job Derek. You can expect a body comp change from time to time. Although we are on a bulk, it is possible to exchange some fat weight for lean muscle weight. No changes this week.


Hey Rage can you recommend a good digestive enzyme product to take, ive upped my calories carbs and protein, and my stomach does not always agree with it, any ideas?

Thanks,
Matt

I'll send you a PM.

[shortstack]

Rage,
up 1 lb to 196 this week P311, C 358.

I still think I'm dropping bf% but I need to get it checked, which I will probably do this week before heading out to the Classic.

See ya Thursday Night bro,

Jeremy

[clifsgoals]

Rage,

Protein at 310-320, carbs at 200. Hunger around a 6-7 of 10. Gained 2 lb, this morning weight was 232. Feel great. Just started working out with a partner and the spot and extra push is getting me past some sticking points. Thanks for everything.

clif

[njames]

Am I supposed to eat the skin too?

[Rage]

Rage,
up 1 lb to 196 this week P311, C 358.

I still think I'm dropping bf% but I need to get it checked, which I will probably do this week before heading out to the Classic.

See ya Thursday Night bro,

Jeremy

Good. No changes this week. See you soon brother.


Rage,

Protein at 310-320, carbs at 200. Hunger around a 6-7 of 10. Gained 2 lb, this morning weight was 232. Feel great. Just started working out with a partner and the spot and extra push is getting me past some sticking points. Thanks for everything.

clif

You and your partner should get in on Iron Contest III. No changes this week.


Am I supposed to eat the skin too?

Yes.

[njames]

Even though it's too late for this week, since I already did the workout, but what is the "neck press"?

[roscoe]

Rage,


Lately when I do shoulder work, I have been noticing these marks that look like scratches / popped blood vessels....

Not sure what how they get there. I've asked a few people, and no one seems to know....

(usually when I lift heavy on low rows)

[clifsgoals]

Rage,

I may be interested in the Iron Contest III. Can you send me a link or note explaining it. Just like to know what I am committing to before I start.

Thanks
Clif

[freighttraindane]

This week was a little out of the ordinary for the weigh-in, as I was saying in my last post, I have my weigh-in with my buddy for our contest this Thursday night at 10pm, so my cardio levels have dramatically increased. I have been doing 2.5-3hrs of cardio a day. So my weight loss this week is probably due to water weight loss. I lost 8lbs this week, which puts me at 375 as of last night. I understand that this is not part of your program that I was following, but any tips or tricks to help me win the weigh-in would be helpful. Its a close race as of last week and being the competitive person I am, I need to win the contest. I have already really started cutting down my food intake as of yesterday and increased the water consumption a day for the next day or so.

[Rage]

I am currently at 383 as of last night, and I started at 415. That is a 2.5 lb drop last week (just realized I didn't check in last week, very sorry about that) and a 4 pound drop this week. I have really amped up my cardio, I have been doing 120-135 minutes per day. I have just been zoning out on the elliptical machine. And I have been using some wrestling workout techniques to sweat more (multiple layers of clothes and short sprints worked into the cardio)

I actually have a weight loss competition going with a buddy of mine from the first of the year until the Cage at the Arnold. Whoever loses the least amount of weight, has to pay for the hotel and entrance costs to get into the Arnold. The competition is very close right now (Crunch time!!). The weigh-in is the next Thursday (3/4). Thanks again for your help.


Quote:
Originally Posted by IRON-L
Howzit Rage,

I've been hitting your training routine over the last 3 weeks and I just wanted to say thanks - it's awesome! I'm up 3lbs already.

I was also hoping for some advice on this issue:
My quads are too big for my calves and chest/shoulders are too big for my guns.
I was thinking of hitting calves & guns twice a week now and maintaning chest and quads by only working them every 2nd week to smooth things out...how's that?

L


[QUOTE=Rage;906532]I don't believe in hitting a bodypart more than once a week to get it to grow more. Once a week is good for any single body part as long as your hitting it hard enough. What you could do to balance things out is go a bit lighter on the strong body parts and heavier or HRT on the ones you need to bring up. Maybe you can PM me a pic and I can take a look at your symmetry.


Thanks a lot Rage,
so here's what I'm gona do - I'm still going HRT on everything but I'm going to hit calves and guns early in the week as heavy as I can go (6-8 reps as a minimum right?) - it should be a great change as I've been doing higher reps on these puppies for a while now.

I don't really have pics bro but I guess its time I start taking before and after pic's to see the difference, anyway my starting weight for the HRT was 185lbs, +-13.5% fat (I'm 5'9) - I will give an update on the stats when the 12 weeks are done.

Thanks again bro,

L

I look forward to it bro.


New to the forum.. Have some questions as far as training, and a solid food plan for serious gains. I'm def not a seasoned vet, but I've been around the a few times. I know enough to stay busy, but it's time to get SERIOUS about my program.
I've been training for a couple years now, but recently stepped it up a bit. Recently I've been lifting five days a week. I have been focusing on one muscle group at a time, but also switching it up as far as what day I work a certain muscle group.
I eat like a horse. Always have. Good food. High in protein, and more the most part am really good about fatty foods. The usual chicken & turkey breast with occasion steak or other red meats. A lot of protein & glutamine. Vitamins and haven't started on any supplements yet. Looking into the "stak & pump" stack.
Basically I'm looking for new information / pointers as far as my program goes. Any suggestions for a structured food plan & training program. Also some info on Animal products that are helpful for serious gains. Looking to add 20-30lbs....

thanks alot!!!

Good to hear your ready to step it up a notch. I like the Pump and Stak combo. I use that myself. Animal Pak is a must. You need that foundation. Check out the section called Games in the Livin section of this forum. The first page of the bulkers (team yellow), details my diet and training suggestions. Check in with me every Monday right here and I'll make adjustments on you.


Even though it's too late for this week, since I already did the workout, but what is the "neck press"?

Neck Press is like bench press but you bring the weight down over your neck instead of your chest. Do not go too heavy and make sure you have a spotter and safety racks adjusted so that if you fail you don't kill yourself. And obviously only go down to about 6 inches of your neck at the lowest. Listen to your bio mechanics.


Rage,


Lately when I do shoulder work, I have been noticing these marks that look like scratches / popped blood vessels....

Not sure what how they get there. I've asked a few people, and no one seems to know....

(usually when I lift heavy on low rows)

Send me a pic


Rage,

I may be interested in the Iron Contest III. Can you send me a link or note explaining it. Just like to know what I am committing to before I start.

Thanks
Clif

Here you go brother.

http://forum.animalpak.com/forumdisplay.php?f=124


This week was a little out of the ordinary for the weigh-in, as I was saying in my last post, I have my weigh-in with my buddy for our contest this Thursday night at 10pm, so my cardio levels have dramatically increased. I have been doing 2.5-3hrs of cardio a day. So my weight loss this week is probably due to water weight loss. I lost 8lbs this week, which puts me at 375 as of last night. I understand that this is not part of your program that I was following, but any tips or tricks to help me win the weigh-in would be helpful. Its a close race as of last week and being the competitive person I am, I need to win the contest. I have already really started cutting down my food intake as of yesterday and increased the water consumption a day for the next day or so.

Ok, I read both your last posts. This type of weight loss will result in an overall loss of lean mass. Especially when reducing calories. Listen to your body and be careful how much you push this. Your health is you greatest wealth.

[smoothballer]

Start of Week 6:

Starting Weight: 194.5 lbs
Current Weight: 195.0 lbs (+2 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/300C
Hunger: 4/10

Your lecture on Hell Raiser Training in the Cage with Rev8Ball was very informative. It was great to understand the science behind it and hearing people pick your guy's brains. It was even better when I got to put it in practice with you Friday night. It was intense. It really puts your body through hell and is obvious why people are seeing big gains. My back and calves felt 1.5 times their normal size when I walked out of there. Decided to throw in some Arm HRT the next night at the ABC with my bro and buddy. Definitely gonna be in my arsenal when I have training partners available. I also started on Stak and Pump last week.

-Derek

[clifsgoals]

Rage,

Hitting it hard. Diet lagging this week. Trying to get it back straight, 232 lbs. Protein at 310, carbs at 180-200. Getting them back up this week. Feel good. schedule went crazy and was not prepaired for it with my food. This week will be better.

Thanks
Clif

[Firefist]

rage, you are one sick bastard and a really stand-up guy. it was an honor meeting/getting my ass kicked by you.

[Heimdall]

Well Rage looks like I will be taking you up on that offer of assistance with my training.

Let's see if we can take some of this soft "muscle padding" off and reveal whats hiding underneath.

I am starting at 275lds @ approx 30% bodyfat (to be followed up)

I am looking to drop 15 - 20 % body fat.

Any intial suggestions that I should follow?

[PIJW]

Starting weight with Rages 220, my original starting weight 230, so 10lbs by myself.

220 Pounds around 18-20%BF, need to find someone who can do calipers correctly.

This week 212 Pounds which is down 8 pounds. My appetite in the morning is very low (2) but in the late afternoon (8) was starving cause i have such a long drive home. Adjusted my meals time a bit on Thursday by about 30 minutes each and now i am only starting to feel hungry (3) when i get back to the house.

[fatbackgoal]

Again it was great to train with you and get the fire restoked. Checking in at 313 today. Tanita scale at the Arnold said I was 21% but that seems a little low for how I look, I am sure you could probably tell better than me. Going to do Hellraiser training with cardio daily except leg day.

[freighttraindane]

It was an honor to meet you this weekend. I had the "pleasure" of doing the HRT workout with my brother on Saturday at the ABC event. I have to say that workout is INSANE. I am not going to be doing it going forward cause as you know I am not trying to add size, but it was very interesting to hear your seminar on the training method.

As for my weigh-in this week. I am at 375, no change this week. I am back on your workout plan and diet after my two week crash cardio workouts. I am working on setting my next stepping stone goal. My first goal was starting at the first of the year, to lose at least 40lbs by the Arnold and with your help I acheived that goal. So for the next 12 week period, which is (3/8/2010 - 5/31/2010), I am going to lose 50lbs. Time to step my game up. I will be taking before pics tonight. Thanks again for your help and again it was an honor to meet you this weekend.

[Rage]

Start of Week 6:

Starting Weight: 194.5 lbs
Current Weight: 195.0 lbs (+2 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/300C
Hunger: 4/10

Your lecture on Hell Raiser Training in the Cage with Rev8Ball was very informative. It was great to understand the science behind it and hearing people pick your guy's brains. It was even better when I got to put it in practice with you Friday night. It was intense. It really puts your body through hell and is obvious why people are seeing big gains. My back and calves felt 1.5 times their normal size when I walked out of there. Decided to throw in some Arm HRT the next night at the ABC with my bro and buddy. Definitely gonna be in my arsenal when I have training partners available. I also started on Stak and Pump last week.

-Derek

Thank you brother. It was great working with you. I want you to drop your carbs to 250. No other changes.


Rage,

Hitting it hard. Diet lagging this week. Trying to get it back straight, 232 lbs. Protein at 310, carbs at 180-200. Getting them back up this week. Feel good. schedule went crazy and was not prepaired for it with my food. This week will be better.

Thanks
Clif

Ok, no worries bro. Let me know next week.


rage, you are one sick bastard and a really stand-up guy. it was an honor meeting/getting my ass kicked by you.

The fun was all mine : )


Well Rage looks like I will be taking you up on that offer of assistance with my training.

Let's see if we can take some of this soft "muscle padding" off and reveal whats hiding underneath.

I am starting at 275lds @ approx 30% bodyfat (to be followed up)

I am looking to drop 15 - 20 % body fat.

Any intial suggestions that I should follow?

Start with the diet and training thats at the beginning of the Team Reds thread in Games. Check in every Tuesday. Lets go to work brother.


Starting weight with Rages 220, my original starting weight 230, so 10lbs by myself.

220 Pounds around 18-20%BF, need to find someone who can do calipers correctly.

This week 212 Pounds which is down 8 pounds. My appetite in the morning is very low (2) but in the late afternoon (8) was starving cause i have such a long drive home. Adjusted my meals time a bit on Thursday by about 30 minutes each and now i am only starting to feel hungry (3) when i get back to the house.

Are you using the diet at the beginning of the Team Red thread?

[PIJW]

Are you using the diet at the beginning of the Team Red thread?

Yes, slightly modified by you because i workout so early and you said to eat the oat before workout, chicken after then the steak and leave the rest the same.

[Rage]

Yes, slightly modified by you because i workout so early and you said to eat the oat before workout, chicken after then the steak and leave the rest the same.

Yes, ok, now I remember that. Lets add 8 oz of chicken.

[PIJW]

Yes, ok, now I remember that. Lets add 8 oz of chicken.

8oz where morning or evening or any where and do i include salad or yam

[Rage]

8oz where morning or evening or any where and do i include salad or yam

Spread your protein out evenly across the day with any beef eatin in the morning. All carbs are to be consumed within the first three meals of the day and none the rest of the day except salad.

[shortstack]

Hey Tom,

I weighed in at 195 again today. Not bad for being off the schedule for the past 4 days.
Just to go over everything I should be eating, here's what I'm at
8 eggs & 1 cup oatmeal
3 8 oz chicken breast
2 yams
2 real gains shakes w/ 1 scoop ultra iso whey per shake.

At the moment I'm completely out of real gains and the ultra iso whey, so I'll have to do some filling in with chicken where I can.
Jeremy

[wedge]

Rage, I copied the below from my journey. As I mentioned earlier, I would like to try and implement some of your training, even though I work alone. Can you take a look and let me know what you think?


Legs. Incorporated some of Rage's Hell Raiser training into my routine. Or at least I tried to.

Squats 135 x 10, 185 x 8, 225 x 6, 275 x 4, 315 x 1, 365 x 0, 185 x 10, 135 x 10
Leg Extensions 200 x 8 + 4, 220 x 8 + 4
Leg Press 315 x 8 + 4, 395 x 8 + 4
Laying Hamy Curls 100 x 10, 150 x 10, 200 x 8 + 4, 200 x 8 + 4(180)
STDL 135 x 10, 185 x 5, 205 x 4
Calves Superset (toe raises in hack squat/seated toe raises) 315/90 x A lot/More/More

[njames]

Sorry to have completely forgotten to check in yesterday. Here's the check in info:

Starting bf 25%
Starting Weight 190
New Weight 188-89
Appetite is fine. I feel STUFFED after eating, but then am ready to eat the next meal 2-3 hours later.

Cardio has been 45-50 minutes every morning (except leg day), and will work on getting to 60 minutes.

I have to admit I didn't go cardio on Saturday. I started the whole diet and exercise on Monday of that week, and on Saturday I was exhausted. Not proud of it, but I keep telling myself that my body is adjusting.

Last week, I grilled all the chicken; but after I got tired of spending 3 hours doing that twice a week, I switched to baking. Then I weight it afterwards at 8 oz chicken AFTER cooking.

No clue who would complain about how much water we have to drink. With all that food and supplements, it hardly takes any time to pass that gallon mark. If anything, I might internally drown! HA!

[njames]

And on a side note to the person asking about the broken blood vessels on your shoulders: Don't worry about it. I've been getting those for years. I sometimes get them after shoulders, but almost ALWAYS get them when I squat heavy. It's just your body. I also would break into freckles on my face when I puked in the past.

If they are just streaks, no big deal. However, if we are talking huge circles that are dark in color, I'd get that checked out. However, like I said, I've had those since I started lifting. I even warn girlfriends when we start dating that I get them. Don't want her seeing them with my shirt off and the first thought is I'm cheating with someone who is a scratcher!

[clifsgoals]

Rage,

Cleaner weak ;diet wise, gained one lb, at 233 now. protein and 300, carbs 200. hunger staying at 5-6 of 10 all day. Feel great. starting to put on some size. Thanks.

Clif

[smoothballer]

Start of Week 7:

Starting Weight: 194.5 lbs
Current Weight: 195.5 lbs (+0.5 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/250C
Hunger: 4/10

Felt good this week. Got a few days of HRT in.

-Derek

[Rage]

Hey Tom,

I weighed in at 195 again today. Not bad for being off the schedule for the past 4 days.
Just to go over everything I should be eating, here's what I'm at
8 eggs & 1 cup oatmeal
3 8 oz chicken breast
2 yams
2 real gains shakes w/ 1 scoop ultra iso whey per shake.

At the moment I'm completely out of real gains and the ultra iso whey, so I'll have to do some filling in with chicken where I can.
Jeremy

Looks good. Train hard. You have some great symmetry to show off on stage soon.


Rage, I copied the below from my journey. As I mentioned earlier, I would like to try and implement some of your training, even though I work alone. Can you take a look and let me know what you think?


Legs. Incorporated some of Rage's Hell Raiser training into my routine. Or at least I tried to.

Squats 135 x 10, 185 x 8, 225 x 6, 275 x 4, 315 x 1, 365 x 0, 185 x 10, 135 x 10
Leg Extensions 200 x 8 + 4, 220 x 8 + 4
Leg Press 315 x 8 + 4, 395 x 8 + 4
Laying Hamy Curls 100 x 10, 150 x 10, 200 x 8 + 4, 200 x 8 + 4(180)
STDL 135 x 10, 185 x 5, 205 x 4
Calves Superset (toe raises in hack squat/seated toe raises) 315/90 x A lot/More/More

Nice. At least your doing the best you can with your situation.


Sorry to have completely forgotten to check in yesterday. Here's the check in info:

Starting bf 25%
Starting Weight 190
New Weight 188-89
Appetite is fine. I feel STUFFED after eating, but then am ready to eat the next meal 2-3 hours later.

Cardio has been 45-50 minutes every morning (except leg day), and will work on getting to 60 minutes.

I have to admit I didn't go cardio on Saturday. I started the whole diet and exercise on Monday of that week, and on Saturday I was exhausted. Not proud of it, but I keep telling myself that my body is adjusting.

Last week, I grilled all the chicken; but after I got tired of spending 3 hours doing that twice a week, I switched to baking. Then I weight it afterwards at 8 oz chicken AFTER cooking.

No clue who would complain about how much water we have to drink. With all that food and supplements, it hardly takes any time to pass that gallon mark. If anything, I might internally drown! HA!

All measurements are before cooking. That's going to end up being too much food. Check in tomorrow.


And on a side note to the person asking about the broken blood vessels on your shoulders: Don't worry about it. I've been getting those for years. I sometimes get them after shoulders, but almost ALWAYS get them when I squat heavy. It's just your body. I also would break into freckles on my face when I puked in the past.

If they are just streaks, no big deal. However, if we are talking huge circles that are dark in color, I'd get that checked out. However, like I said, I've had those since I started lifting. I even warn girlfriends when we start dating that I get them. Don't want her seeing them with my shirt off and the first thought is I'm cheating with someone who is a scratcher!


Rage,

Cleaner weak ;diet wise, gained one lb, at 233 now. protein and 300, carbs 200. hunger staying at 5-6 of 10 all day. Feel great. starting to put on some size. Thanks.

Clif

Ok, perfect. No changes.

[freighttraindane]

I am down 3 lbs this week, currently at 372. I have been really draggin ass the past couple of days, not sure why, but I will bust out of the little funk i'm going though right now. The workouts have been solid, just lacking the intensity and enjoyment I usually get during the workouts.

[fatbackgoal]

I was at 310 this morning in the gym, down 2 lbs from last week. Currently I am working on cleaning up diet and get good portion sizes. I would say I am getting in Roughly 250-275 g of protein and 120 g of carbs. Only cardio I am doing right now is wrestling practice with kids on Mon/Wed. Next week I start soccer practice again where I will be on the field for a total of 6 hours for the week.

[PIJW]

Starting weight with Rages 220, my original starting weight 230, so 10lbs by myself.

220 Pounds around 18-20%BF, need to find someone who can do calipers correctly.

This week 212 Pounds which is down 8 pounds. My appetite in the morning is very low (2) but in the late afternoon (8) was starving cause i have such a long drive home. Adjusted my meals time a bit on Thursday by about 30 minutes each and now i am only starting to feel hungry (3) when i get back to the house.

Started this week around 212 pounds and finished this week around 212 pounds. Appetite is very low in morning and afternoon and some days have trouble adding the additional 8ox chicken.

[squattingtillipuke]

Sorry havent checked in for a few, been overseas for business.

results

starting weight 237.5(for cut)...current 222 (-1.5 for the week)
BF started 18.5% current 15.5%
Cals - 3200 390g protein 158g carbs
Hunger - 6/10 all day
Cardio - 45 minutes


note: going to be off for a while as I almost cut off my left pinkie and ring finger in an accident.

Just wanted to say thanks for all you did for me and when I can hit up the iron again I'm going to look you up if you don't mind.

Mick

[shortstack]

Rage,

Still holding at 195. Im out of protein for at least the next week until the shipment gets in, which is why I think I haven't gained anything. Still getting in all the other meals but without the shakes I'm not making the gains.

Side note, HRT is killing me so far. Rod and I are working into the HRT routine and it's going well, were just getting the weights set and should be in full swing next week.

Jeremy

[njames]

"That's going to be too much food"

You aren't shitting me!! Last night when I baked my chicken, I actually did one 8 oz serving by itself, so I could weigh it before and after cooking. Turned out that 8 oz uncooked turns into 4.3 oz after cooked!! NO WONDER I was stuffed last week and going through chicken like a bastard! So now I have the correct measurement so I know what to weigh the post-cooked chicken at.

Here are my measurements:

Starting bf 25%
Starting Weight 190
New Weight 185
Appetite is fine. I'll have a better idea with my appetite after this week, now that I have the proper post-cook weight for chicken.

Cardio has been 45-60 minutes every morning (except leg day & missed Saturday), and will work on getting to 60 minutes.

[njames]

Me being an idiot, I forgot to set out sirloin to grill tonight for tomorrow's #1 meal - and I won't have a chance to grill until tomorrow night. Can I replace it with another 8 oz (pre-cooked) chicken ?

[Rage]

I am down 3 lbs this week, currently at 372. I have been really draggin ass the past couple of days, not sure why, but I will bust out of the little funk i'm going though right now. The workouts have been solid, just lacking the intensity and enjoyment I usually get during the workouts.

Ok, good job for hanging in there. No changes this week.


I was at 310 this morning in the gym, down 2 lbs from last week. Currently I am working on cleaning up diet and get good portion sizes. I would say I am getting in Roughly 250-275 g of protein and 120 g of carbs. Only cardio I am doing right now is wrestling practice with kids on Mon/Wed. Next week I start soccer practice again where I will be on the field for a total of 6 hours for the week.

Good, start with the diet and prep. Follow the diet and training at the beginning of Team Reds thread just like before.


Started this week around 212 pounds and finished this week around 212 pounds. Appetite is very low in morning and afternoon and some days have trouble adding the additional 8ox chicken.

What are your carbs and protein at?


Sorry havent checked in for a few, been overseas for business.

results

starting weight 237.5(for cut)...current 222 (-1.5 for the week)
BF started 18.5% current 15.5%
Cals - 3200 390g protein 158g carbs
Hunger - 6/10 all day
Cardio - 45 minutes


note: going to be off for a while as I almost cut off my left pinkie and ring finger in an accident.

Just wanted to say thanks for all you did for me and when I can hit up the iron again I'm going to look you up if you don't mind.

Mick

Ok Mick, no worries. Let me know.


Rage,

Still holding at 195. Im out of protein for at least the next week until the shipment gets in, which is why I think I haven't gained anything. Still getting in all the other meals but without the shakes I'm not making the gains.

Side note, HRT is killing me so far. Rod and I are working into the HRT routine and it's going well, were just getting the weights set and should be in full swing next week.

Jeremy

Nice. No changes this week then.


"That's going to be too much food"

You aren't shitting me!! Last night when I baked my chicken, I actually did one 8 oz serving by itself, so I could weigh it before and after cooking. Turned out that 8 oz uncooked turns into 4.3 oz after cooked!! NO WONDER I was stuffed last week and going through chicken like a bastard! So now I have the correct measurement so I know what to weigh the post-cooked chicken at.

Here are my measurements:

Starting bf 25%
Starting Weight 190
New Weight 185
Appetite is fine. I'll have a better idea with my appetite after this week, now that I have the proper post-cook weight for chicken.

Cardio has been 45-60 minutes every morning (except leg day & missed Saturday), and will work on getting to 60 minutes.

How many weeks into the diet are we?


Me being an idiot, I forgot to set out sirloin to grill tonight for tomorrow's #1 meal - and I won't have a chance to grill until tomorrow night. Can I replace it with another 8 oz (pre-cooked) chicken ?

Thats fine.

[PIJW]

1 bowl oatmeal and 1 8oz lean steak
6 8ox Chicken Breasts
1 cup brown rice morning
salads or cucumber with the rest of the meals.

If i end up in a meeting at food time i take a shake with 50g of protein with me to it.

[njames]

"How many weeks into the diet are we?" - Rage

Monday was the start of the third week, so I've lost 5 pounds in 2 weeks so far.

[Rage]

Start of Week 7:

Starting Weight: 194.5 lbs
Current Weight: 195.5 lbs (+0.5 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/250C
Hunger: 4/10

Felt good this week. Got a few days of HRT in.

-Derek

No changes for you this week.

[Rage]

1 bowl oatmeal and 1 8oz lean steak
6 8ox Chicken Breasts
1 cup brown rice morning
salads or cucumber with the rest of the meals.

If i end up in a meeting at food time i take a shake with 50g of protein with me to it.

Ok. Better than going without a meal thats for sure.


"How many weeks into the diet are we?" - Rage

Monday was the start of the third week, so I've lost 5 pounds in 2 weeks so far.

Add 4 oz of chicken and take in an extra 1 lb of yams tomorrow. Get that in by 4 pm.

[Rage]

1 bowl oatmeal and 1 8oz lean steak
6 8ox Chicken Breasts
1 cup brown rice morning
salads or cucumber with the rest of the meals.

If i end up in a meeting at food time i take a shake with 50g of protein with me to it.

Add 50 grams of carbs and 1 tablespoon of peanut butter.

[njames]

Add 4 oz of chicken and take in an extra 1 lb of yams tomorrow. Get that in by 4 pm.

I just read this today. I don't have internet at home, so I read this at work from about 10a-6p. You want me to do the extra pound of yam and 4oz chicken every day, or only select days? I can't do it today, but will get on it when I'm supposed to.

Also, what heart rate percentage range am I supposed to be in for cardio? In the cutting diet, you said 110-120, but is there a percentage? I'm 27, so on my heart rate monitor watch, I want to make sure I'm in the right target zone.

[njames]

I just read this today. I don't have internet at home, so I read this at work from about 10a-6p. You want me to do the extra pound of yam and 4oz chicken every day, or only select days? I can't do it today, but will get on it when I'm supposed to.

Also, what heart rate percentage range am I supposed to be in for cardio? In the cutting diet, you said 110-120, but is there a percentage? I'm 27, so on my heart rate monitor watch, I want to make sure I'm in the right target zone.

alright, I'm out for the day. I'll keep everything as is until I hear from you. I can modify my diet for the day after you give me info (since I pack my food for work). So let me know if what days I'm supposed to increase the chicken/sweet potatoes

[smoothballer]

Start of Week 8:

Starting Weight: 194.5 lbs
Current Weight: 194.5 lbs (-1.0 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/250C
Hunger: 3-4/10

Not sure if the weight-loss is a good or bad thing? It kind of surprised me actually when I got on the scale this morning. I swore I was gonna gain at least a little. I have finished one cycle of Stak so I am on my off week this week. Started PM this week also.

-Derek

[njames]

Just completed my third week on the cutting plan

Here are my measurements:

Starting bf 25%
Starting Weight 190
New Weight 185

Appetite is fine. I'll add 4oz of chicken/day starting tonight.

Didn't do cardio on Sat or Sun, due to my Achille's tendon really bothering me since Firday morning. Still hurts, but figured that I needed to get back on the cardio, so I started back up. Not really looking forward to tomorrow's leg day with the messed up Achilles, but oh well.

I had one cheat meal last night. It was my first cheat meal in three weeks, and my 2-yr anniversary with my fiance, so we had pizza.

Either way, I didn't lose any more weight since last check in. I've still only lost 5 pounds in three weeks.

[clifsgoals]

Rage,

Stiil at 300 protein, 200 carb, weight stayed the same 233lb. Feel good, feel stronger every week. hunger at 5-6 out of 10. Thanks.

Clif

[PIJW]

Starting Weight 210
Ending Weight 210

Not hungry at all, actually having a hard time finishing all meals with the added PB and chicken breasts now. Cardio is way up this week with 12hr shift helping with install at hospital on my feet running around.

[njames]

Hunger is fine. Since I'm doing the cutting program, the cravings are what are getting me. I have great self control, so it's not like I'm going to abandon my diet. However, that's what's killing me.

I've freaking been craving shit like animal crackers, or those potato shoe string things. Shit I haven't had in YEARS. Crazy, huh?

[Rage]

I just read this today. I don't have internet at home, so I read this at work from about 10a-6p. You want me to do the extra pound of yam and 4oz chicken every day, or only select days? I can't do it today, but will get on it when I'm supposed to.

Also, what heart rate percentage range am I supposed to be in for cardio? In the cutting diet, you said 110-120, but is there a percentage? I'm 27, so on my heart rate monitor watch, I want to make sure I'm in the right target zone.

110-120 beats per minute for the heart rate. The extra yams is for Wednesday clean carb spike only and then back to your regular meal plan on Thursday.


alright, I'm out for the day. I'll keep everything as is until I hear from you. I can modify my diet for the day after you give me info (since I pack my food for work). So let me know if what days I'm supposed to increase the chicken/sweet potatoes


Just completed my third week on the cutting plan

Here are my measurements:

Starting bf 25%
Starting Weight 190
New Weight 185

Appetite is fine. I'll add 4oz of chicken/day starting tonight.

Didn't do cardio on Sat or Sun, due to my Achille's tendon really bothering me since Firday morning. Still hurts, but figured that I needed to get back on the cardio, so I started back up. Not really looking forward to tomorrow's leg day with the messed up Achilles, but oh well.

I had one cheat meal last night. It was my first cheat meal in three weeks, and my 2-yr anniversary with my fiance, so we had pizza.

Either way, I didn't lose any more weight since last check in. I've still only lost 5 pounds in three weeks.

Add 15 minutes of cardio. Lets get 1 lb in tomorrow. Same cheat for Saturday. Be sure to eat what you want for only 30 minutes and finish before 7 pm.


Start of Week 8:

Starting Weight: 194.5 lbs
Current Weight: 194.5 lbs (-1.0 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/250C
Hunger: 3-4/10

Not sure if the weight-loss is a good or bad thing? It kind of surprised me actually when I got on the scale this morning. I swore I was gonna gain at least a little. I have finished one cycle of Stak so I am on my off week this week. Started PM this week also.

-Derek


No changes. I want to see what this next week brings for you. Your probably going through a body comp change.


Rage,

Stiil at 300 protein, 200 carb, weight stayed the same 233lb. Feel good, feel stronger every week. hunger at 5-6 out of 10. Thanks.

Clif

Ok and this is the first time you've leveled out on this bulk if I rememebr correctly. Lets stay right here and see what happens next week.


Starting Weight 210
Ending Weight 210

Not hungry at all, actually having a hard time finishing all meals with the added PB and chicken breasts now. Cardio is way up this week with 12hr shift helping with install at hospital on my feet running around.

I would call that bonus cardio. The cardio that counts is consistant 110-120 beats per minute on a bike, treadmill, etc. Take the peanut butter out this week and lets see what that does. No other changes.

[Rage]

Hunger is fine. Since I'm doing the cutting program, the cravings are what are getting me. I have great self control, so it's not like I'm going to abandon my diet. However, that's what's killing me.

I've freaking been craving shit like animal crackers, or those potato shoe string things. Shit I haven't had in YEARS. Crazy, huh?

lol...normal for sure bro

[Firedrake]

Hunger is fine. Since I'm doing the cutting program, the cravings are what are getting me. I have great self control, so it's not like I'm going to abandon my diet. However, that's what's killing me.

I've freaking been craving shit like animal crackers, or those potato shoe string things. Shit I haven't had in YEARS. Crazy, huh?

I've been on the cutting program before, and I'm on it again right now. The way I'm controlling cravings is by having at least one thing I'm craving with my cheat meal. Last weekend it was homemade chocolate chip cookies. I still lost two pounds for the week.

I don't know if that will work for you -- check with Rage on your cheats -- but it does okay for me.

[njames]

I can either get in 1 lb TOTAL today before 4 pm, or I can get in the EXTRA 1lb. by the end of the day. I will have to go home and make more potatoes, since I only have a 1/2 lb. cooked and ready. Do you want me to do the 1lb. total before 4pm, or do the extra - just by tonight?

Also, can I do my cheat meal on Sunday? Or does it have to be Saturday? Just let me know.

I will add 15 minutes to my cardio starting tomorrow. While still sore, my Achilles' tendon has been better when I've done cardio Mon & today.

[Rage]

I can either get in 1 lb TOTAL today before 4 pm, or I can get in the EXTRA 1lb. by the end of the day. I will have to go home and make more potatoes, since I only have a 1/2 lb. cooked and ready. Do you want me to do the 1lb. total before 4pm, or do the extra - just by tonight?

Also, can I do my cheat meal on Sunday? Or does it have to be Saturday? Just let me know.

I will add 15 minutes to my cardio starting tomorrow. While still sore, my Achilles' tendon has been better when I've done cardio Mon & today.

Try to get that in by 7 pm then. If you have your cheat on Sunday, make it before noon. Let me know how that tendon holds up to the increase.

[njames]

Try to get that in by 7 pm then. If you have your cheat on Sunday, make it before noon. Let me know how that tendon holds up to the increase.


Will try to get it in by 7pm.

Am I doing the cheat every Saturday, or just this one?

Thanks again for all your great help!

[hrao]

uhh quick question rage.

im starting to take an amino acid complex as a part of my supplement plan

now in your opinion, the best time to take the pills would be when? cause it suggests three times a day.

im just starting out, im no pro either, just a high school senior, quite skinny actually........

[Mr. Dead]

Why is the sky blue...??? Also... Are you going to be putting up anymore of the Tony Robbins stuff, that you put up,earlier...???

[Rage]

Will try to get it in by 7pm.

Am I doing the cheat every Saturday, or just this one?

Thanks again for all your great help!

I'll let you know week to week.


uhh quick question rage.

im starting to take an amino acid complex as a part of my supplement plan

now in your opinion, the best time to take the pills would be when? cause it suggests three times a day.

im just starting out, im no pro either, just a high school senior, quite skinny actually........

EAA's are the best route to go with these complexes. I recommend taking them before fasted cardio, after training and/or before bed. No worries brother. I started when I was 15 and a high school sprinter.


Why is the sky blue...??? Also... Are you going to be putting up anymore of the Tony Robbins stuff, that you put up,earlier...???

Thats some awesome stuff isn't it? I sure can.

[Mr. Dead]

Thats some awesome stuff isn't it? I sure can.

Sweet!!!

[smoothballer]

Why is the sky blue...??? Also... Are you going to be putting up anymore of the Tony Robbins stuff, that you put up,earlier...???

What is this Tony Robbins stuff you speak of?

[hrao]

thanks alot rage, it means alot to me that you would reply to my post.

[smoothballer]

Start of Week 9:

Starting Weight: 194.5 lbs
Current Weight: 195.5 lbs (+1.0 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/250C
Hunger: 3/10

Seems like my body wants to stay around that 194-195 mark. Also, I started back on a new cycle of Stak yesterday after my off week.

-Derek

[mritter3]

cant wait to get this Iron Contest III going Rage, gonna be sweet for sure...is it going to be like the previous contests' where you give us a workout regimen and diet to follow along? April 4th is approaching fast...looking forward to it Rage, thanks again.

[shortstack]

Hey Tom,

Last 2 weeks have been a disaster as far as diet and training but I think I 'm back on track. Weight has gone down to 193, carbs and protein have both probably droped around 250 each.
This week I'll work on getting them back up to over 300 and kick the training back in the ass. Hopefully I should be back up in the next couple weeks and we can talk about the training plan between now and June when I cut.

Thanks

Jeremy

[njames]

Just completed my 4th week on the cutting program:

Starting bf 25%
Starting Weight 190
New Weight 182
Appetite is fine.

Because of my achilles, I missed Friday & Saturday cardio (it's not getting WORSE, it just has stayed the same), but I've been back on the 60 minutes since Sunday. I won't take any more days off of cardio moving forward. It's a little bit better since the days off, but I don't want to miss any more.

Do I need the extra pound of yams again on Wednesday? Also, do I take Uni-Liver with the shake too? I've been doing it, but wasn't sure.

I had my cheat meal Sat. afternoon. One thing I love about cheat meals is they remind you how much the cravings are mental. I felt like a fuggin' puffer fish! All I had was a Wendy's value meal (and not even a large one) and I felt like shit for hours!

[clifsgoals]

Went up 1/2 a lb. Protein at 300, carbs at 200. Feeling stronger each time I go in the gym. Hunger ok around a 5-6 of 10. manageable. thanks.

Clif

[PIJW]

Started at 210 down to 208 this morning. Appetite is still very low and heavy cardio has started back this week now that i am off the 3rd shift.

[hrao]

hey rage, thanks again for the advice you gave me, but i was wondering if you could look a few pictures and tell me where i need work, i am aware that i need improvements everywhere since im pretty small at around 150 pounds, but it would be great if i got a second opinion, just let me know where to send the pics if you wanna see em at all. thanks in advance.

[Rage]

What is this Tony Robbins stuff you speak of?

Motivational speaker I used to work for back in the 80's. He's got some pretty inspirational stuff out there. I'll post some again soon.


thanks alot rage, it means alot to me that you would reply to my post.


hey rage, thanks again for the advice you gave me, but i was wondering if you could look a few pictures and tell me where i need work, i am aware that i need improvements everywhere since im pretty small at around 150 pounds, but it would be great if i got a second opinion, just let me know where to send the pics if you wanna see em at all. thanks in advance.

Of course bro. You can email them to ragingmuscle@gmail.com


Start of Week 9:

Starting Weight: 194.5 lbs
Current Weight: 195.5 lbs (+1.0 lbs for the week)
Starting BF: 18%
Protein/Carbs: 300P/250C
Hunger: 3/10

Seems like my body wants to stay around that 194-195 mark. Also, I started back on a new cycle of Stak yesterday after my off week.

-Derek

There we go. This is a bit beter. Let's get you in for another bf test and see whats going on. No changes for now brother.


cant wait to get this Iron Contest III going Rage, gonna be sweet for sure...is it going to be like the previous contests' where you give us a workout regimen and diet to follow along? April 4th is approaching fast...looking forward to it Rage, thanks again.

Yes. I'm going to throw it all out there and let you guys have at it. I'll post that stuff up in the contest thread at the end of this week after we fianlize all the teams.


Hey Tom,

Last 2 weeks have been a disaster as far as diet and training but I think I 'm back on track. Weight has gone down to 193, carbs and protein have both probably droped around 250 each.
This week I'll work on getting them back up to over 300 and kick the training back in the ass. Hopefully I should be back up in the next couple weeks and we can talk about the training plan between now and June when I cut.

Thanks

Jeremy

No worries brother. Sounds awesome.


Just completed my 4th week on the cutting program:

Starting bf 25%
Starting Weight 190
New Weight 182
Appetite is fine.

Because of my achilles, I missed Friday & Saturday cardio (it's not getting WORSE, it just has stayed the same), but I've been back on the 60 minutes since Sunday. I won't take any more days off of cardio moving forward. It's a little bit better since the days off, but I don't want to miss any more.

Do I need the extra pound of yams again on Wednesday? Also, do I take Uni-Liver with the shake too? I've been doing it, but wasn't sure.

I had my cheat meal Sat. afternoon. One thing I love about cheat meals is they remind you how much the cravings are mental. I felt like a fuggin' puffer fish! All I had was a Wendy's value meal (and not even a large one) and I felt like shit for hours!


lol..I know what you mean about the cheat meals. Keep an eye on that achilles. Have you tried a couple diferent types of cardio? Maybe the bike is better than some others. Yes, get a pound in today if you can so we get a clean carb spike in and same cheat for the weekend. The liver is fine with the shake.



Went up 1/2 a lb. Protein at 300, carbs at 200. Feeling stronger each time I go in the gym. Hunger ok around a 5-6 of 10. manageable. thanks.

Clif

No changes for you brother. Can't ask for much more than this.


Started at 210 down to 208 this morning. Appetite is still very low and heavy cardio has started back this week now that i am off the 3rd shift.

Nice. How many weeks into this are we?

[PIJW]

Starting week 4.

[smoothballer]

Motivational speaker I used to work for back in the 80's. He's got some pretty inspirational stuff out there. I'll post some again soon.

Funny thing, I was watching tv over the weekend and Shallow Hal was on and Tony Robbins is in it. And it clicked so I did some googling and figured that's who you must be talking about.



There we go. This is a bit beter. Let's get you in for another bf test and see whats going on. No changes for now brother.

I have been calling around trying to find a place to get a real bf test done. I don't trust that stupid scale of mine. So far not much luck. I got a couple calls/emails into some colleges in the area and waiting for responses.

-Derek

[Rage]

Starting week 4.

Ok so your only down 2 lbs in about 3 weeks?


Funny thing, I was watching tv over the weekend and Shallow Hal was on and Tony Robbins is in it. And it clicked so I did some googling and figured that's who you must be talking about.



I have been calling around trying to find a place to get a real bf test done. I don't trust that stupid scale of mine. So far not much luck. I got a couple calls/emails into some colleges in the area and waiting for responses.

-Derek

Cool. Let me know brother. Even a Jackson Pollock 3 site pinch test is fine with me. A personal trainer at your local gym should know how to do that one.

[PIJW]

UMM NO, 220lbs starting 209lbs now

[Rage]

UMM NO, 220lbs starting 209lbs now

Ok. Lets do a 2 lb carb load for you tomorrow and a 30 minute cheat meal on Sunday.

[PIJW]

Ok. Lets do a 2 lb carb load for you tomorrow and a 30 minute cheat meal on Sunday.

2lb carb load? What do you want me to add in and a cheat meal will happen for sure

[Rage]

2lb carb load? What do you want me to add in and a cheat meal will happen for sure

I carb load with yams. This will be on top of your normal food for the day. Get the extra yams in by 4 pm. The cheat meal is 30 minutes and finish before 7 pm. Good job on the drop brother.

[Rage]

Why is the sky blue...??? Also... Are you going to be putting up anymore of the Tony Robbins stuff, that you put up,earlier...???

Here's a great one for you guys....enjoy!

http://www.youtube.com/watch?v=aziR4KRMh44

[hrao]

i hope im not getting redundant, but i sent the pics rage, there at your email, let me know what you think, preferably on here cause i almost never check my email. thanks again bro.

[under7he13lood]

Heyo!

Shortstack (Iowa Animal chapter leader) pointed me in your direction. I just started a 10 week cut (thats just a date I set for myself, no show or anything) last Friday. I'm shooting for a maintainable 5 to 7% BF. I haven't done a BF test, but we have a POD at my college that I'll be hitting up soon. If I had to guess I would say I'm between 10 to 13%.

I'm 6'2 205Lbs (As of last Friday) I would say I'm an ecto-meso.

My question is about Carbs and how regimented my diet should be.

I don't have anything drawn out, and just kind of go day by day with school and work. I shoot for 2 shakes per day w/ skim milk. Small bowl of Oatmeal w/ a bit of brown sugar every morning (I always get that in) and then either fish or chicken with some kind of veggie. I snack on low-fat cottage cheese and peanut butter (chunky JIF, w00t!) should I just write out what to do everyday?

Lastly, I'm not sure how much carbs to allow myself. I workout hard, still go pretty heavy, and do cardio twice a week for now.

Thanks!!

[Rage]

Heyo!

Shortstack (Iowa Animal chapter leader) pointed me in your direction. I just started a 10 week cut (thats just a date I set for myself, no show or anything) last Friday. I'm shooting for a maintainable 5 to 7% BF. I haven't done a BF test, but we have a POD at my college that I'll be hitting up soon. If I had to guess I would say I'm between 10 to 13%.

I'm 6'2 205Lbs (As of last Friday) I would say I'm an ecto-meso.

My question is about Carbs and how regimented my diet should be.

I don't have anything drawn out, and just kind of go day by day with school and work. I shoot for 2 shakes per day w/ skim milk. Small bowl of Oatmeal w/ a bit of brown sugar every morning (I always get that in) and then either fish or chicken with some kind of veggie. I snack on low-fat cottage cheese and peanut butter (chunky JIF, w00t!) should I just write out what to do everyday?

Lastly, I'm not sure how much carbs to allow myself. I workout hard, still go pretty heavy, and do cardio twice a week for now.

Thanks!!

Glad to work with you brother. Jeremy is a hell of a hard worker with a great physique. Here's the link to my cutting diet. http://forum.animalpak.com/showthread.php?t=28652 This is the only way I operate since it yields the best results for me and the people I train. Let me know if you think it's something you can follow and we will go from there. Looking forward to working with you.

[under7he13lood]

Perfect! Thank you so much, this is exactly what I need. Just three questions:

Is cardio done every morning aside from leg day?

and

Can I switch out the Meal 1 sirloin with a protein shake? I can't really afford steak, so if I have to I can do a shake or just more chicken/talapia/cod.

and

Can I snack on cottage cheese and/or peanut butter at all?

I should be able to follow this exactly, aside from meal 1. Thanks again!

[Mr. Dead]

Perfect! Thank you so much, this is exactly what I need. Just three questions:

Is cardio done every morning aside from leg day?

and

Can I switch out the Meal 1 sirloin with a protein shake? I can't really afford steak, so if I have to I can do a shake or just more chicken/talapia/cod.

and

Can I snack on cottage cheese and/or peanut butter at all?

I should be able to follow this exactly, aside from meal 1. Thanks again!

As one of his tortured souls, I can help out with 2 out of three of those questions, but only speculate on the 3rd... Yes, cardio is done everyday except for leg day... More chicken or fish is aceptable... The 3rd question is only a guess, as each person is different... I would be guessing no... He has me avoiding the cottage cheese and PB...

[Firedrake]

I know he has me avoiding dairy of any kind . . . even lowfat yogurt. Mind you, I remember the "old" days, of mixing cottage cheese and a can of tuna, and calling THAT a meal. <grin> But, I'm old.

[under7he13lood]

Thanks guys! So meal 1 should not br a shake then? I'm only asking cuz then i wont have to buy as much chicken, and i have quite a bit of protein.

[Firedrake]

Thanks guys! So meal 1 should not br a shake then? I'm only asking cuz then i wont have to buy as much chicken, and i have quite a bit of protein.

I know I switched the order around a bit, because I train first thing in the morning, but every time I've asked him about a shake, he's said he really prefers me to have "real food". So, I take digestive enzymes to be able to get through the 2 lbs. of chicken, 12 oz. of beef and 12 oz. of fish I have each day.

. . . and I'm dropping weight!

[Mr. Dead]

I know I switched the order around a bit, because I train first thing in the morning, but every time I've asked him about a shake, he's said he really prefers me to have "real food". So, I take digestive enzymes to be able to get through the 2 lbs. of chicken, 12 oz. of beef and 12 oz. of fish I have each day.

. . . and I'm dropping weight!

x2...

[under7he13lood]

Thanks again guys! Best of luck with your diets!