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RyanArnett 2012 Transformation Competition Log

RyanArnett

RyanArnett

Plat Hero
Platinum
Alright at the deadline but here it is. My goals as you can see in the pics are to get in way better shape back to the way I was in high school. I want to lose weight while still building lean muscle. Here goes my stats.

Age 28
Height 6'6"
Weight 384
BF% unknown prolly 35% or so
Training for about a year

Workouts
Mon-bi and back
Tues-tri and chest
Wed-off sometimes a little cardio
Thurs-bi and back
Fri-tri and chest
Sat-legs and shoulders
Sun-off sometimes a little cardio

I also do 30 mins of cardio at the end of every workout

Supplements
Trenazone week 1-2 1.5ml a day
Week 3-4 2ml a day
Week 5-6 3ml a day
Epistane week 1-2 30mgs a day
Week 3-4 50mgs a day
Week 5-6 70mgs a day
Multivitamin 2 a day
Glucosamine 3 a day
Fish oil 3 a day
Cycle support daily
Gear 15 a day
N2slin 2 a day
Protein blend 200grams a day
Big blast post workout daily
Preworkout
Postworkout
Plan to use n2bulk when it comes out

Diet
I don't really keep exact count of what I intake but I eat very little carbs except right after my workout. I eat high protein. Very little fats and lots of veggies. I try to watch my portions very close and am currently trying to male sure I eat about every three hours or so but if not I at least always have my protein and gear. That's about it. Any advice would be appreciated.

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As you can see I have a long way to go but believe it or not I have lost just over 100 lbs in the last year. I was tipping the scales at 490 Jan last year.

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Great work on the 100 bro! Really looking forward to watching your transformation.

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I have been working my butt off for a long time but I enjoy it. Its a stress reliever for me. Plus my workout partner is my is my 12 year old son

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I would really like to get down to at least 325 by the end of the year

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Good luck! Nows the time to get into the best shape of your life! Lots of people to help you reach your goals!
 
Congratulations on the progress thus far 100 l s is quite an accomplishment and good luck on reache ing your goals through the contest.
 
I also forgot to mention that I started that cycle mentioned above on Jan 30th so I'm into week two

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Had a hard workout today. Bi and back and some cardio. 1 week into my cycle and man do I feel like in gaining some muscle.

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Another hard workout today. Tri and chest. Having a hard time keeping my heart rate down during cardio. I assume it has to do the the prohormones

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Well switching up my cycle so it will be epistane for three weeks than helladrol to finish out

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Hey bro just wanna say CONGRATS on your last years fat loss. Man thats OUTSTANDING!!
I sincerly hope to see you continue with this and also with your posting in here.
Plz post up your entire workout and your diet too.
Best regards bro and good luck to you.
 
A serious congrats on your progress so far man! I showed this post to a buddy of mine who struggles with obesity. First time I've ever seen him that inspired. Keep it up!!
 
Thats awsome gtsum. Gr8 that you could inspire your bro with ryans history.
Kill That Shit guyz!!:evil:
 
Wow that makes me feel really good that I inspired someone as I have struggled my whole life too

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Progress is going really good. Dealing with a lot of joint pain though

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Bro explain your joint pain. May be able to help out.
 
Having a constant aching throughout the day in my elbows and shoulders in the joint. When I'm working out the pain gets so bad its almost unbearable. I'm taking glucosamine and fish oil for it but it just doesn't seem to be helping

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Congrats on the 100 and great job so far. Keep killing it!!! Would
Like to see what you are eating on a daily basis though. Also, as it would help you, is there any place by you that does dunk tank bf measurements? It would help you determine lean body mass (lbm) and help you figure out how much you should be eating a day to help add some muscle while dropping that fat. Also radar has a great post about dropping fat and gaining muscle (on my phone now so can't post the link but take a look at my log I believe there is a link in there).

I am really looking forward to seeing your progress. Please let me knowing there is anything I can do to help you.
 
I'm not really eating anything in specific. I watch my portion size mainly as that is what my weight problem has always been. My wife is an amazing cook and cooks extremely healthy as she used to powerlift and knows all about what I should and should not eat. Usually I eat fruit and a shake for breakfast, an apple or some carrotts as a snack, leftovers from dinner the night before as my lunch with another shake, a light snack after that and then dinner right after I work out. I also take gear throughout the day with every meal totalling about 15-16 a day.

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As for the dunk tank thing I don't know. I did actually read that post you are talking about a few weeks ago if its the one um thinking of and I got a lot of good useful info from it

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Man I gotta tell you all that I really appreciate the support. My wife always asks me why I get on here but she just doesn't get how helpful everyone is. You guys don't even know me but you all take the time to have a genuine concern and care that everyone does their best and I think that is awesome.

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We are a family here and family takes care of each other.
 
Well said ;) it's very true. You guys are my extended family ;)
 
Good workout today. Bi and back. Felt some good pumps. Had some good increases. Really hitting that point in my cycle where you can really feel it and increasing every workout. I love it. Feels good

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Getting a little discouraged. Almost 3 weeks in and not seeing a whole lot of changes yet. I can see and feel the strength changes bit the actual physical ones not so much

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Hey R, on the joint pain. Glucosamine never really did much for me but lighten my wallet. Go heavy on the fish oils and also go to the store and get you some plain gelatine. This is in the jello or the canning section.
Put 1 pack in every shake you drink. I am betting that this will help you out.
 
Usp labs makes a good joint product called super cissus rx. My wife has taken in in the past as she has bad knees and it did wonders for her. It's a good product for sure.
 
Yeah I'm with Zed I've totally have up on glucosamine , I found gelatine in the baking isle at my local store very cheap like 60p for 6 pks. Along with that and Needtos skeletal balm. My tendinitis is almost gone.
Hope your feeling better soon.
I know your saying bout you feeling your not seeing much that always seems the case then one day you stop looking and there it is!!

They say Rome wasn't built in a day ;)
 
Don't forget if you are putting on some muscle it's underneath the fat so it won't be as noticeable at first and the scale won't move as much but as you continue you will start seeing the change.

Keep it up you will get there, have no doubt in my mind.
 
Yeah it was thus way when I first started to try and lose weight it just seems like I have hit a wall right now where the physical changes are slowing down a bit. I never really go by what the scale says because with as much as I lift I know I'm putting ob muscle which weighs more than fat so I don't want to discourage myself that way. Just trying to keep seeing the physical changes in my mid section and legs but it only seems likethe weight is coming off my arms and chest. Its all good though I won't be giving up anytime soon. I have been told by multiple friends who are personal trainers that the last part the weight comes off is the mid section and legs/hips

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RyanArnett said:
Yeah it was thus way when I first started to try and lose weight it just seems like I have hit a wall right now where the physical changes are slowing down a bit. I never really go by what the scale says because with as much as I lift I know I'm putting ob muscle which weighs more than fat so I don't want to discourage myself that way. Just trying to keep seeing the physical changes in my mid section and legs but it only seems likethe weight is coming off my arms and chest. Its all good though I won't be giving up anytime soon. I have been told by multiple friends who are personal trainers that the last part the weight comes off is the mid section and legs/hips

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Click to expand...

Yup that's pretty accurate (in terms of fat coming off the body). The lower mid section is always last to go but everyone will lose from different spots throughout the body differently. You will see the changes eventually. Just keep killing it!
 
That Mid section fat is always the last to go,now strt slappin on some BIG plates! Don't make me come over there............................:)
 
Oh I have been. I'm lifting my Max everytime I lift. To the point that I am always sore. Its a good sore though. This stack I'm on has been great. 3 weeks in and tremendous gains everytime I hit the weights.

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Nice Job Bro!!!!!
Ill have to dig out some old pics, after I suffered 3 broken vertebrae on my 157th post training jumps I went from specwar to specfat...biggest was 365. I finally got my ass in gear and dropped a 100lbs as of today im 260 ...now I cant say ive stayed in shape, but I attribute the fact I had gotten in great shape as the reason I never got in too much trouble with my weight....I lifted and did cardio...changed my diet to high protein, little carbs...slowly that fat went away, and the muscle I built was waiting to stand out. Damn belly fat and love handles were the last stubborn bastards to go

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Yep that's where I'm at now. Belly and love handles and still a bit in the legs too

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Well good strong triceps workout tonight. Ready for a day of rest tomorrow. I may go do a little morning cardio though

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Well had a good bi and back day today. Babied the curls a bit as my right elbow is getting a lot of pain in the ligaments. Still wish I was seeing a bit more weight loss rather than just lean muscle bit I know it takes time. Ill keep killing it and wait it out. I will win this battle

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RyanArnett said:
Well had a good bi and back day today. Babied the curls a bit as my right elbow is getting a lot of pain in the ligaments. Still wish I was seeing a bit more weight loss rather than just lean muscle bit I know it takes time. Ill keep killing it and wait it out. I will win this battle

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Click to expand...

That's the spirit! You will get there. Listening to your body (especially the joints, ligaments, and tendons) is very important, you don't want to go messing them up.
 
I hear ya its just hard for me to go easy or miss a workout to let it rest

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RyanArnett said:
I hear ya its just hard for me to go easy or miss a workout to let it rest

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Click to expand...

I like that attitude! Thing is it can get you injured. You don't want that. try channeling it into training around your injury..


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Colstreamer said:
I like that attitude! Thing is it can get you injured. You don't want that. try channeling it into training around your injury..


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
Click to expand...

Agreed...if you incapacitate yourself you won't be training at all and that is not a desired outcome. Then you will be a lot further behind.
 
Yeah what I'm trying to do is just take it easy and the exercises that really make my elbow hurt and focus on working the others hard. I'm gonna order some of the forged joint repair and skeletal balm off ntbm.com and see if it helps

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Hey bro sorry to hear bout your elbow. How is that coming along for you?
 
Had a good bi and back workout today. Didn't do a whole lot of curls cause that's what seems to be irritating my elbow. Still hurts a bit with other stuff that I do but the curls are the worst.

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Just my advice...sounds like you have tendonitis...if you take time to rehab it now, you will avoid all kinds of bad things.
Some good ways to rehab it are:
1) RICE (rest ice compression elevation) after workouts use ice packs or cold packs, leave them on for 15 minutes and alternate for an hour. Get an elbow compression sleave, this will help prevent more swelling after icing it. Keep it above your heart, also helps keep swelling down.
2) get one of those bands that go around your forearm, they help stabilize the tendons.
3)twice a day do some hand/wrist flexion moves, (pull fingers back towards wrist, hold for a minute, repeat, also stretch in other ranges.This is the rehab part....once your swelling/pain goes away you can do wrist excercises along with the above to help build up the strength and flexibility .
If you really do these things with discipline, you stand a good chance of healing. (you can still lift, but always wear the forearm strap, and RICE after. 4/5 weeks youll be better.

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motorcyclegiant said:
Just my advice...sounds like you have tendonitis...if you take time to rehab it now, you will avoid all kinds of bad things.
Some good ways to rehab it are:
1) RICE (rest ice compression elevation) after workouts use ice packs or cold packs, leave them on for 15 minutes and alternate for an hour. Get an elbow compression sleave, this will help prevent more swelling after icing it. Keep it above your heart, also helps keep swelling down.
2) get one of those bands that go around your forearm, they help stabilize the tendons.
3)twice a day do some hand/wrist flexion moves, (pull fingers back towards wrist, hold for a minute, repeat, also stretch in other ranges.This is the rehab part....once your swelling/pain goes away you can do wrist excercises along with the above to help build up the strength and flexibility .
If you really do these things with discipline, you stand a good chance of healing. (you can still lift, but always wear the forearm strap, and RICE after. 4/5 weeks youll be better.

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Click to expand...

Thanks for the advice. I will definitely start that ASAP. I have seen a few of the heavier lifters at the gym wearing the compression sleeves and was thinking of getting some. I definitely will now. And for sure will start the icing process. Where can I get compression sleeves at?

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Good workout this morning. Weighed myself still 384 but that's OK cause I am losing inches so I'm OK with it. Did bi and back today. Babied the right arm again. I did get a compression sleeve which helped some and I have been icing it. Trying to finish working it hard for the rest of the cycle without hurting myself cause two weeks from today I head to Florida to take my boys to disneyworld for ten days so it will get some rest then

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Hey bro, I'm not seeing any consistent weight loss either but I think it's because you're putting in muscle at the same rate you're dropping fat so the scales won't change. But if you're getting stronger you know you're gaining muscle. If you want to see some actual weight loss you could try cutting one meal a day in half and see how much you lose in a week. Then cut another in half if you don't see any loss or not enough.... Then you'll know roughly how much you need to eat to lose weight. Just a thought. :)

Is there any chance you'd post your workouts? I know you're describing them but it'd be nice to see which exercises, sets, reps, weights etc... :evil:

Take care bro good luck and don't stop killing that sh1t daily!!!! :D


Defeat is the stepping stone to victory.
 
I decided yo take the advice of one of the vets at the gym who told me the scale at the gym is way off in weight so I invested in a really good scale yesterday and weighed first thing this morning and I am 375. Thats down 9 pounds from 5 weeks ago which is really good cause I'm on cycle bulking at the moment and cutting the last 6 weeks. I'm happy

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Nice job Mr! It's not too bad when the scale goes down its when they go up I always think there broken! Lmao
 
Great job!
 
RyanArnett said:
I decided yo take the advice of one of the vets at the gym who told me the scale at the gym is way off in weight so I invested in a really good scale yesterday and weighed first thing this morning and I am 375. Thats down 9 pounds from 5 weeks ago which is really good cause I'm on cycle bulking at the moment and cutting the last 6 weeks. I'm happy

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Click to expand...

That's a nice result! Nice li'l surprise to find you're losing weight faster than you thought!


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Yeah I was pretty happy to find that out too. Its gotta me pumped to get it lower

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Yeah it's good motivation!


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
RyanArnett said:
Well had a good bi and back day today. Babied the curls a bit as my right elbow is getting a lot of pain in the ligaments. Still wish I was seeing a bit more weight loss rather than just lean muscle bit I know it takes time. Ill keep killing it and wait it out. I will win this battle

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Click to expand...

Said like a ture winner in my book!
Good on ya bro!
 
Colstreamer said:
Hey bro, I'm not seeing any consistent weight loss either but I think it's because you're putting in muscle at the same rate you're dropping fat so the scales won't change. But if you're getting stronger you know you're gaining muscle. If you want to see some actual weight loss you could try cutting one meal a day in half and see how much you lose in a week. Then cut another in half if you don't see any loss or not enough.... Then you'll know roughly how much you need to eat to lose weight. Just a thought. :)

Is there any chance you'd post your workouts? I know you're describing them but it'd be nice to see which exercises, sets, reps, weights etc... :evil:

Take care bro good luck and don't stop killing that sh1t daily!!!! :D


Defeat is the stepping stone to victory.
Click to expand...

Fully agree with this approach. Also would love to see your workouts too bro.:evil:
 
Dam good job in here bro. Gonna sub into this log.
 
I need to take the time to post up my workouts the problem is I don't know the name of half the workouts

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Bro just describe the exercises you do, how often how many sets reps etc, we'll figure out what they're called and all that. :)


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.
 
Had a good bi and back day today. Elbow felt really good today no pain really just some soreness but night and day difference. Ill try and describe my workout

Pull Downs
3x10 165lbs front
3x10 165lbs back
3x10 180lbs wide grip angled

Rows
3x10 195lbs close grip
3x10 195lbs Med grip
3x10 195lbs wide grip

Next I did the barbells straight up in front of me 3x10 40lbs

Shoulder shrugs
3x10 200lbs

Upward rows
3x10 150lbs

Curls
3x10 150lbs machine trying to stay away from free weight curls till elbow is healed

Overhead press
3x10 155lbs

Than I did what me and my son call burnout curls where we put as much weight as we can handle in small increments to start then do as many as possible and take a weight off do as many more as we can etc till there's nothing left.

I think that's all. At least that I can remember

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RyanArnett said:
Had a good bi and back day today. Elbow felt really good today no pain really just some soreness but night and day difference. Ill try and describe my workout

Pull Downs
3x10 165lbs front
3x10 165lbs back
3x10 180lbs wide grip angled

Rows
3x10 195lbs close grip
3x10 195lbs Med grip
3x10 195lbs wide grip

Next I did the barbells straight up in front of me 3x10 40lbs

Shoulder shrugs
3x10 200lbs

Upward rows
3x10 150lbs

Curls
3x10 150lbs machine trying to stay away from free weight curls till elbow is healed

Overhead press
3x10 155lbs

Than I did what me and my son call burnout curls where we put as much weight as we can handle in small increments to start then do as many as possible and take a weight off do as many more as we can etc till there's nothing left.

I think that's all. At least that I can remember

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Click to expand...

Ok so you have some good things going on in here. First thing I want to point out that I really feel is a must, is to get rid of the pulldowns behind the head, it is a terrible move and shouldnt be done (same foes for behind the head shoulder presses) as it causes too much strain on the rotator cuff and other joints and it is just a matter of time before your rotator cuff tears.

Barbell raised in front of you is referred to as barbell front raises, so you are good man (most names of exercises are relative as people here are from around the world, I.e. I call them partial deadlifts but someone else calls them rack pulls, same exercise just different name/terminology). Your burnout curls are just referred to as strip sets (you are stripping the weight down per set).

It seems like you did back, shoulders and bis in your workout. Perhaps try something like 4 exercises back and 3 exercises for bis, here is an example of a day you could do:
Back:
Lat pulldown
Pendlay rows
Seated close grip cable rows
Dumbbell rows

Bis:
Dumbbell preacher curls
Barbell curls
Hammer curls

You don't have to do so many sets for bis as they are getting worked out from back in the same workout. You could throw shrugs in there if you wanted, it's personal preference. I do shrugs on shoulder days but I know lots of people who do them on back days.
 
Good to hear you're elbow is feeling better :) thanks for taking the time to post up your workout too bro, it's good to be able to see exactly what you're doing.

What LG is saying is bang on about exercise names. Pendlay rows/barbell row from the floor/ bent over rows... All the same exercise, many exercises are simply brief descriptions of the movement.

I gotta agree with Grow about the behind the neck stuff too bro puts unnecessary strain on your shoulder joints. Other than that it's all looking great bro! Keep it up! :)


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
K thanks for letting me know. I usually do a lot more curls and a little less back but I'm trying to avoid barbell curls right now because of the elbow

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Just swap bb curls for db curls or some other curl exercise.
 
Good tri and chest workout last night. Elbow felt weak no pain though. Weighed this morning 374.0 moving in the right direction. Down 10lbs from day one so far

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RyanArnett said:
Good tri and chest workout last night. Elbow felt weak no pain though. Weighed this morning 374.0 moving in the right direction. Down 10lbs from day one so far

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Click to expand...

Way to go bro!!! Keep it up.
 
Had the best workout.of my life last night with that n2amp reworkout. I killed it. Felt damn good. I swear I could feel people watching me cause I was getting up weights I have never touched before. Gotta keep hitting it hard cause I'm taking 10 days off to take my boys to disneyworld next Friday and that's gonna make me lose some progress for sure.

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Can't beat that feeling Ryan ! Well done matey think I will take a leaf outa your book and go KTS!!
 
Just weighed myself this morning 372.6 still killing it and shredding weight. I love it. Can't wait to start the fat burning stack in 2 weeks

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Way to go brotha! You are doing great!!!
 
That weight just seems to be melting off you bro. Gotta say I'm very impressed with your progress and dedication. think you deserve a break with your boys :)

Just don't go mad on the junk food (a little is to be expected!) and I'm sure you'll bounce right back as soon as you get back to the gym. :evil:
--------------------------------------------------------------------------

Defeat is the stepping stone to victory.
 
My plan is to still be as strict on myself as possible and eat healthy and small portions since we will be eating out. Plus ill still take my protein to curb it and gear. Plus we are staying right on the beach so the wife said she will jog in the sand with me every morning so I can get my cardio in

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RyanArnett said:
My plan is to still be as strict on myself as possible and eat healthy and small portions since we will be eating out. Plus ill still take my protein to curb it and gear. Plus we are staying right on the beach so the wife said she will jog in the sand with me every morning so I can get my cardio in

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Click to expand...

That's dedication. Just watch your knees running on the sand.
 
stevesmi said:
when you go out get a salad with some lemon as dressing. don't let friends/family pressure you into eating something you shouldn't.

lots of veggies and lots of fruit. stay away from the sugars, bad fats, most meats, breads, and of course dairy.
Click to expand...

That's the plan. My wife will help out too cause she is super supportive. She was extremely happy the other night when for the first time in years she was able to put her arms around me and actually touch hands. That's huge cause she's a tiny woman and hasn't been able to do that in prolly 8 years

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Good workout tonight. Blood pressure has been getting high last week and this week cause of the high doses at the end of the cycle. Only have this week left so I gotta push hard plus then I'm on vacation for 10 days. Elbow felt pretty damn good today but I still stayed away from dumbbells curls to be safe. Feeling good and starting to see some good changes.

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