Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

12wk Shred-a-thon

RickO'Shea

RickO'Shea

Gravemaker & Gunslinger
Platinum
Hey EF'ers, I will be starting a 12wk Shred starting on monday. I'm a N2 sponsored athlete for EF's Fitness competition. I've decided this is a quite the great opportunity and I think I should do my best to document it. So along with the Log that I will keep on here and the log that I will be keeping on needtobuildmuscle.com I will be starting a Video log that I'll post on Facebook and link up here and of NTBM. I'm going to Film the first session today. I'll include a bunch of stuff and I think it will be fun.

NOW I need your help! I would like suggestions of what you, my friends, would like to see on the video. Example particular exercises, what I'm eating, random stuff...etc...

Thanks guys and gals, I love you all.
__________________
 
thanks for all the support guys. ill get it up Sunday or Monday for the start of this thing. CGAR I'm trying to get freakw lean. really freaky lean.
 
OOOOooooooohhhhh Nice. I like how you separated the two so it stung a little more:) Nicely done.

Bring it on woman!!!!
 
That's cool if you just want to beat Rick, Roxy...there's nothing wrong coming in second to me. :D

Bring it on Team Kill That Shit!
 
I'm pretty Stoked. Just got all the goods squared away and I have made good progress so far. Got a new coach, cause the other one bailed on me. I am very excited to do this with you all and I wish you all the best of luck. Team kill that shit is going to dominate!
 
So today I went to Costco and Bought all the stuff I'll be eating for the next two weeks.
Grapefruit
Blueberries
Peanutbutter
Almonds
Tuna
Chicken
Broccoli
Spinach
Sweet Potato
Eggs
Whey

I also filmed some of that and also the first meal.
I Started the cut today and will be eating every two hours for six meals. Each meal has about 50g protein 15-30g of carbs and 20g of Fat. My gym isn't open today so tomorrow I'll take in the camera and film the cardio and the workouts. Hopefully... Hope I have a workout partner that can film it all. Thanks again guys:) and now to the 17+pm's on Diet plans I gotta create for members.
 
Day #2

Killed the diet again today. Didn't cheat at all. I've got one more one more meal and then the Carb/fat load. I hit up the gym at 8:00am for a 30 min session of treadmill then played 2hrs of Basketball. Drumed for an hour and a half and now off for three hours of Volleyball....man I'm wiped. ...so wiped.
 
RickO'Shea said:
Day #2

Killed the diet again today. Didn't cheat at all. I've got one more one more meal and then the Carb/fat load. I hit up the gym at 8:00am for a 30 min session of treadmill then played 2hrs of Basketball. Drumed for an hour and a half and now off for three hours of Volleyball....man I'm wiped. ...so wiped.
Click to expand...

Good job Rick!! Keep it going...you can do this! :)
 
GOOD MOSES!!! My record is 12000 in about 6-7 hrs. The day after the last shred Contest:) Hahaha
 
andrew732 said:
12000 calories is badass bro, mad props!!!
Click to expand...

HAHAHHAHAHAHA thanks Drew! That means a ton comin from such a monster at the foodn' table like yourself. Here's the rundown of what went down:)

8:00pm-eat entire batch of Better protein Bars =4200cals
9:00pm-eat entire extra large Pepperoni/sausage pizza (all but 3 slices) =4000cals
12:00am-eat entire bag of Walmart Brand "Indulgent Trail Mix" = 4200 cals.

So 12400cals to be exact. The next morning I woke up FUCKIN RIPPED!!! Can't wait to dominate this shit after the transformation contest!!!!
 
That is what I notice when eat like that, I notice that the next I am super full and yet cut up. I always make sure to eat 2 bannas if I eat 1-2 Large boxes of Pizza.
 
Andrew-I'm figuring the bananas are for the potassium which would regulate your water correct?


Just an update for you EF'rs. When I started the cut I weighed in at a clothed 207. Today with the same clothes on I weighed in at 200lbs. ow I am not seeing shredded results but I feel lighter and the skin is a little tighter. Not too bad for a little over a weeks worth of work! Now if I can just keep up the same fervor for the next 86 days!!!
 
RickO'Shea said:
Here's the Diet!

YouTube - Transformation Contest
Click to expand...

Very nice bro! 12 eggs....you're a beast! My favorite new carb source is Quinoa. If you aren't familiar with it, as I wasn't a few months ago....it comes in a large bag and is more expensive than rice but it's a nice change from brown rice every meal... Radar talks about this stuff all the time, check out some of his posts on bodybuilding/fat loss foods.

I'm no expert on diet as I pretty much eat whatever I want but if you are eating a lot of peanut butter, and it looks like you are then stay away from peanut butter with partially hydrogenated oils b/c there is nothing healthy about it. Stick with PB that's natural...my favorite Jiff Natural. Just suggestions bro...take it or leave it mang :chomp:
 
cgar1228 said:
Very nice bro! 12 eggs....you're a beast! My favorite new carb source is Quinoa. If you aren't familiar with it, as I wasn't a few months ago....it comes in a large bag and is more expensive than rice but it's a nice change from brown rice every meal... Radar talks about this stuff all the time, check out some of his posts on bodybuilding/fat loss foods.

I'm no expert on diet as I pretty much eat whatever I want but if you are eating a lot of peanut butter, and it looks like you are then stay away from peanut butter with partially hydrogenated oils b/c there is nothing healthy about it. Stick with PB that's natural...my favorite Jiff Natural. Just suggestions bro...take it or leave it mang :chomp:
Click to expand...

Thank you very much sir! The other peanut butter jar in that cabinet is actually Jif Natural! Thanks for all the support CGAR! You're the man dude!
 
RickO'Shea said:
Thank you very much sir! The other peanut butter jar in that cabinet is actually Jif Natural! Thanks for all the support CGAR! You're the man dude!
Click to expand...

hmm I saw the container and it looked like some cheap azz PB..lol. I guess it just comes in a different container than I'm used to seeing. Jiff Natural PB FTFW bro!! hah
 
cgar1228 said:
hmm I saw the container and it looked like some cheap azz PB..lol. I guess it just comes in a different container than I'm used to seeing. Jiff Natural PB FTFW bro!! hah
Click to expand...

No you are corret sir but there are TWO jars in there. One-a cheap ass western family PB, and the other Jif Natural!
 
gymjunkie09 said:
Damn!!! That diet is crazy bro!! Did you take a look at mine on my log? I know were competing but any advice would be appreciated lol:D
Click to expand...

Of course man I'll check it out!
Yeah getting down to 6.5 was tough, so it requires a bit more dedication to hit 3%.
 
RickO'Shea said:
Andrew-I'm figuring the bananas are for the potassium which would regulate your water correct?


Just an update for you EF'rs. When I started the cut I weighed in at a clothed 207. Today with the same clothes on I weighed in at 200lbs. ow I am not seeing shredded results but I feel lighter and the skin is a little tighter. Not too bad for a little over a weeks worth of work! Now if I can just keep up the same fervor for the next 86 days!!!
Click to expand...
Yeah, 1 banana contains approximately 300mgs of potassium which will bring down bloat from sodium for sure!
 
Not quite on tin same subject, but for all you athletes, if you ever get dehydrated, drink pedialite and pickle juice. Works like a Fuckin charm.
 
gymjunkie09 said:
that's a nice workout bro.....did u put that together? I'll probably be pming u for the details in a few months so I can use it for my summer cut ;) lol
Click to expand...

Yeah man hit me up. I set up the workout routine to fit my needs as an athlete. It works for me. But it does has it's purpose. It has done a good job of shredding me up, loosing weight, building endurance, and making me a little more explosive. Thanks man I appreciate it.
 
RickO'Shea said:
YouTube - Transformation Contest

YouTube - Transformation Contest#2
Click to expand...
Thanks for the links:
On the first vid I like that part with the order of foods and it makes sense too, very detailed vid.

The second vid was great LOL, IGNORE OLD PEOPLE! I learn that from the getgo, the one old guy in the beginning look like he was going to die of a strong on the machine LOL. The sprints were good stuff but because one is not moving in free range, I prefer mine at a track. I like the workout as a whole, I just feel you can intensify it with less breaks. As for the squat jumps, try it with weight, I actually go up to 205 and squat jump like almost 20 inches, its brutal but boy does it make you a lot more explosive. When you do the deads and go the pull-ups, instead of doing regular pull-ups, try pull-up dips.
 
Hey thanks everybody for the kind words!

Andrew. Old people suck...and that lady was an idiot. With the workouts there are only thirty second rest between sets. That's pretty intense for me Hahaha. I actually do weighted box hops but i change up the style every month. I can't go too heavy cause it kills my patellas....jumpers knee sucks. Track sprints are money, but the incline helps me get past that jello leg lactic acidy feel that I get from hard volleyball sessions. SEriously thanks for the input Andrew. I respect the hella out of you so its really appreciated. Oh yeah....the diet isn't that fun. HAhaha.
 
RickO'Shea said:
Hey thanks everybody for the kind words!

Andrew. Old people suck...and that lady was an idiot. With the workouts there are only thirty second rest between sets. That's pretty intense for me Hahaha. I actually do weighted box hops but i change up the style every month. I can't go too heavy cause it kills my patellas....jumpers knee sucks. Track sprints are money, but the incline helps me get past that jello leg lactic acidy feel that I get from hard volleyball sessions. SEriously thanks for the input Andrew. I respect the hella out of you so its really appreciated. Oh yeah....the diet isn't that fun. HAhaha.
Click to expand...
Diets are okay but its fun when you can shove down as much food as possible. When I want to optimize my testosterone, I limit the negs of my diet, and boy do I get aggressive. That women did not look she was as entertained as the old person, I tell you when I see prudes at the gym I get annoyed, its like just because your vital its a sin, FUC people like that bro, it aint our fault that we have life to our body, if they don't like it, they can go to planet fitness LMAO. I can't tell you how many times people change their workout routine because they cannot stand the way I train, breathe,growl and grunt. People are so beta, that I have actually seen threads about people complaining about what others do at the gym, rather ignore them and do their own thing. Don't let the crap ever get to you bro, just annoy them more by being even more assertive. Remember, if you are doing things effectively and successfully, 97% of the people have only negative to say about you.......
 
andrew732 said:
Diets are okay but its fun when you can shove down as much food as possible. When I want to optimize my testosterone, I limit the negs of my diet, and boy do I get aggressive. That women did not look she was as entertained as the old person, I tell you when I see prudes at the gym I get annoyed, its like just because your vital its a sin, FUC people like that bro, it aint our fault that we have life to our body, if they don't like it, they can go to planet fitness LMAO. I can't tell you how many times people change their workout routine because they cannot stand the way I train, breathe,growl and grunt. People are so beta, that I have actually seen threads about people complaining about what others do at the gym, rather ignore them and do their own thing. Don't let the crap ever get to you bro, just annoy them more by being even more assertive. Remember, if you are doing things effectively and successfully, 97% of the people have only negative to say about you.......
Click to expand...

There is some serious truth to that!!! I will sir. I like being the villian there...that's fine with me! Another reason I hate this damnded town, the Fuckin place is swarming with idiotic old people looking to control everything and the ironic thing is they're irrelevant to everything they are trying to control. They're outta their element Donny!
 
RickO'Shea said:
There is some serious truth to that!!! I will sir. I like being the villian there...that's fine with me! Another reason I hate this damnded town, the Fuckin place is swarming with idiotic old people looking to control everything and the ironic thing is they're irrelevant to everything they are trying to control. They're outta their element Donny!
Click to expand...
LOL, yeah I hear ya, it must suck not seeing young blood LOL. This reminds me how women needs to feel in control in a relationship... just saying LMAO. But bro, no matter what you can please everyone, so if you are the villian there, to me you are the just man, because you want to improve yourself which most people go opposite as they age for some reason. I am not welcomed in most places, yet do I stop going for my goals, no way, I continue just as the just man. Looking foward to more vids.
 
Bader-Well....that's like...that's like...your ...............opinion man.....

Drew-Thanks dude. I just found out my membership got cancelled there so I'm actually headed to the gym at the college. There should be more babes there, but they'll all be 10 years younger than me hahaha. Thanks for the kind, supportive words man. Much appreciated. I'm going to get another video up asap on the supplements I use.
 
Nice looking foward to it.

What sucks for me is that everytime a fine looking women comes in, I usually scare her away without even looking at her. It sucks to look like a wild monster. Even my coaches call me the wild monster, I was lifting today, and an ovulating chick came in, I got a sudden rush of testosterone but I would not look at her even though she wanted my attention cuz I know as soon as I look at her, she will leave LOL. I feel bad because they get this feeling as though I am going to rape them, which is not at all what I have in mind other than using them as stimulation to train harder. That is the beauty of the imagination, never know what the mind will come up with.
 
andrew732 said:
Nice looking foward to it.

What sucks for me is that everytime a fine looking women comes in, I usually scare her away without even looking at her. It sucks to look like a wild monster. Even my coaches call me the wild monster, I was lifting today, and an ovulating chick came in, I got a sudden rush of testosterone but I would not look at her even though she wanted my attention cuz I know as soon as I look at her, she will leave LOL. I feel bad because they get this feeling as though I am going to rape them, which is not at all what I have in mind other than using them as stimulation to train harder. That is the beauty of the imagination, never know what the mind will come up with.
Click to expand...

I have to ask...how on earth you knew she was ovulating?? I'm very intrigued by this conversation ;)

Sorry Rick...I just had to ask. I've never heard a guy say that before!
 
Hey kid this is killa shit bro....killa!
 
what your daily macro's again? I remember seeing a certain diet (Gaspari site maybe), will you talk a little more about your diet and how it will change or not as the weeks progress.

Thanks dude
 
Yeah dude. About 250g Of protein, 120g of carbs (all from veggies and fruit) and 120g of fat. It's 2700cals a day except on the carb load day, that's 3100cals. The diet only changes by either lowering cals or upping the cardio, and this only happens at "sticking" points. This is where you go a week without seeing results.

Thanks for the question man.
 
Roxy722 said:
I have to ask...how on earth you knew she was ovulating?? I'm very intrigued by this conversation ;)

Sorry Rick...I just had to ask. I've never heard a guy say that before!
Click to expand...
I can actually smell an after scent when a women is a making a motion of some sort that lets me know she is fertile, its also makes me more alive so to speak. When women are ovulating they are also hornier, which is why they will actually give the I am turned on look before they realize I am a savage beast LOL. I try not to look ovulating women in the eye so that I can use their energy for physical performance enhancement.
 
So this morning, like promised, I worked. Got up at and was at the gym at seven fifteen. High incline and a 4.0 speed was my wake up cardio. Did that for 10 minutes. Then I switched to a 4.0 incline and did a 5.5 for another 15 min. I gotta work up....I wasn't made for long distance like the rest of my Native Ancestors.

Then Followed it with the crossfit WOD "Fran". Boy does that suck

3 sets of 10reps of:
90lb squat to overhead press followed immediately by 10 plyo-pull-ups. These will seriously gas you out.

Then 2 sets of Bosu Ball dumbell bench press with 45s both for 10 reps.

Then 2 sets of 90lb barbell reverse grip bent over rows followed immediately by hanging leg raises for 10reps (feet to hands)

Now i'm on my bed, somewhat dizzy. Juicy Love people, it's juicy love.

Now go, and fight like a brave.
 
So tonight I did my Traps and Delts. Quick workout, maybe 20 min is all.
Military raise
1x15@45lbs
1x12@55lbs

Front Lateral Raise
1x15@20lbs
1x12@25lbs

Bent over rear lateral raise
1x15@25lbs
1x12@35lbs

Shoulder shrugs w/dumbells
1x15@80lbs
1x12@90lbs

Reverse Pec Dec
1x15@#3
1x12@#4

I got the Order need2 send me!!! Super stoked. Got a Bottle of GEAR, Cycle Support, Forged Joint, and Wheytobuildmuscle expresso flavor. I also got the other shit too.....stoked for that friends.

I also just got a NEW JOB!!!

I will be moving to Huntington Beach! Super super Stoked for that! I'll be a trainer at PHIT being a strength and conditioning coach. Plus I'll be a Co-Headcoach. I'm so freaking happy to finally get out there and tear shit up!!!
 
bluflame said:
Congrats on your program so far, but more especially on landing the job. Hope all goes well my friend.
Click to expand...

Thanks man! it's been three years in the making...so it's such a relief to finally get out there and start my life! I'll be training a hell of a lot, and hopefully make a name for myself on the volleyball circuit. I'll be playing with AVP superstar Casey Patterson in the Corona Light Huntington Beach ProAm on March 5th.

Plus I talked to the owner of Corona the other night and Ben and I will be shooting a 6-7 part webi-sode featuring the 7 events that corona is sponsoring and we'll be following around their top athlete Ty Loomis as he hangs with some of his Los Angeles Laker buddies and going to sweet private beaches and house parties. Ty is a good guy and dragged me along to the owner of ROCKSTAR's house for an insane party. It was like a scene out of entourage. So crazy. Looking forward to doing it again.
 
so your current low carb diet isnt going to a/effect your daily training and performance as vball player?
 
Nope not at all. I've been running low carb (no more than 150g a day) for more than a year now as I am a diabetic, and at my last visit with my endocrinologist he told me "You're not a diabetic?...that's weird." So I've actually gotten better at ball, and my quality of life has gotten better. Plus now with the deletion of Breads, Milks, and pasta's I'm feeling amazing, as there is absolutely no point during this diet where I've been bloated.
 
Dam brother, your ship has come in and it couldnt be for a better bro!
Congrats Rick and very best of luck for you bro!!
 
Last edited:
Other shit? Other shit? WTF is other shit? :confused:
Dont so dam cryptic bro!:evil:
 
Grats on the job, bro, sounds like a keeper.. not to mention a freaking sweet location. Way to kill it in the gym.
 
RickO'Shea said:
So tonight I did my Traps and Delts. Quick workout, maybe 20 min is all.
Military raise
1x15@45lbs
1x12@55lbs

Front Lateral Raise
1x15@20lbs
1x12@25lbs

Bent over rear lateral raise
1x15@25lbs
1x12@35lbs

Shoulder shrugs w/dumbells
1x15@80lbs
1x12@90lbs

Reverse Pec Dec
1x15@#3
1x12@#4

I got the Order need2 send me!!! Super stoked. Got a Bottle of GEAR, Cycle Support, Forged Joint, and Wheytobuildmuscle expresso flavor. I also got the other shit too.....stoked for that friends.

I also just got a NEW JOB!!!

I will be moving to Huntington Beach! Super super Stoked for that! I'll be a trainer at PHIT being a strength and conditioning coach. Plus I'll be a Co-Headcoach. I'm so freaking happy to finally get out there and tear shit up!!!
Click to expand...
CONGRATS on the new job bro, really wish the best for you.
 
Thanks man. Ben is coming to Huntington to film the ProAm. But I've got a video on youtube than Ben shot that had some of the best of the best in there.

Check it out.

Ps. I'm the dude spiking the Olympian (Gibb) in the face at the start hahaha. Jake was like...I can't believe you put that on there bro....Sorry Jake, but It's something that should be on the Resume.

YouTube - Fall Finale 2010
 
Congrats Rick! That is soooo cool! I love Huntington Beach area and it sounds like an amazing job!! I'm really excited for you. :)
 
Hey Thanks Roxy!

Just an update, as of this morning I weighed in at 197. That's another 2.5lbs lost. Pretty Stoked on that. My buddy Joel last night was like shit Brandon, you're freaking ripped! That felt good.
 
I see I now have a platinum account....HELL YEAH!

I had a great day today. Worked out nice and hard, twice! Had a great Insane Train Protocol Workout in the morning then a strength workout at 4:00pm.

30min cardio/ burned 430cals
45 min workout (insane train

3 circuits no rest in between sets.

The Mega Circuit.

Staggered leg ab crunches. 12 reps each side
Windmills 16 reps
V ups (from lying position touch hands to feet above you in the middle) 12 reps
Hip Rotations with Medicine ball 16 reps
Ab wheel 12 reps
Bicep Curl barbell 12 reps
Overhead Lunge 6 reps each leg
Dips 12 reps
Burpees 10 reps
Warrior rows 12 reps
Farmers walk 75ft.

Again all of those exercises are done consecutively with no rest in between. 1min rest between sets.

Strength workout

Pullups 15,12,10 increased weight 135/175/215
High Rows 15,12,10 increased weight 50/70/90
Rows machine 15,12,10 increased weight #8,#9,#10
Deads 15,12,10 increased weight 135,225,275

That was brutal...the deads were. Also started the GC. It was super easy.
 
I'm so damn sore. Did a 30 min run which is a record for me. I'm stoked on that but right after this is what I did. I got to work 50 hours over the next four days so no training time.

Squats
15reps w/135
12reps w/155
10reps w/185

Stiff leg deadlifts
15reps w/135
12reps w/175
10reps w/225

Front squats (THANKS ZED)
15 reps with bar
12 reps with bar
10 reps with bar

Leg Curls
15 reps at 135
12 reps at 155
10 reps at 175

again sooooo damn sore.

The primo and Sust went in smooth as shit. TGC is money.
 
Had a good day today. Had my carb load today....forgot the green beans though.....I'm not sure how I spaced that but I did. I got a 100mg of primo tomorrow, strangely looking forward to that. Good night darlings.
 
Try upping your squats to 20 reps or more, great for athletes, just a suggestion, Primo is effective at 400mgs or more.
 
Hey Bro thanks man. I'll try upping the squats a to twenty, I just don't have the freak endurance that you do! haha.

I'm just splitting the doses up.
 
You must log in or register to reply here.

Similar threads

Yuri1
Approved Log My ongoing blast and cruise log
6 7 8 9 10 11 12 13 14 15
Replies
1K
Views
100K
abolone
abolone
JohnjohnsonBra
Approved Log Test Anadrol EQ cycle Log
Replies
63
Views
2K
abolone
abolone
DisciplineStack
Approved Log Cruise Discipline Log 2025
Replies
29
Views
4K
2Thick
2Thick
Caramelman89
Approved Log Build phase Testosterone Masteron retatrutide Cycle 2025
2 3 4
Replies
355
Views
29K
25homes
25homes
MrCheeky
Approved Log Pre-Prep Sustanon Masteron Equipoise Trenbolone Clenbuterol Recomp cycle Log
2
Replies
125
Views
11K
Tiger Salman Khan
Tiger Salman Khan
Top Bottom