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Gorilla-Pharma
New member
Very nice bro...like seeing a high amount of protein on a lower cal diet.
RickRock's precontest SHREDDER with MR Supps and Transdermal Tren/winny!!
- Thread starter RickRock13
- Start date
Thanks man! I try to always hit my 200g minimum on protein, even on lower calorie days. I actually usually end up closer to 250
Dosed 100mg Helladrol
Dosed 20mg GW-50
Dosed 10 pumps Formastanozol (5 pumpsx2)
Today's workout went pretty decent, but I'm definitely stalling out on most of my bicep and forearm exercises. I will be swapping quite a few of them out for new ones because of it. Lower body is still doing well in progression, so I will stick to those for now.
DC Workout 2C (Biceps, Forearms, Calves, Hamstrings, Quads)
EZ Bar Preacher Curls 120x8x4x3 (no change)
DB pinwheel Curls 60sx14 (+1 rep)
Leg press toe raise 320x13 (+10 lbs)
Sumo leg press 620x11x5x4 (+10 lbs)
Leg Press 720x10, 690x20 (+10 lbs)
Friday nights are usually when I have a big cheat meal, and I will still have that for now. So my cals and carbs are a little higher than a normal workout day because of it. Fridays work out great for my cheat meal, because I generally plan to go low cal and low carb all weekend and deplete. That makes the Friday night meal sort of justified as a carb up of sorts. My other two workout days of the week (Monday and Wednesday) I will be keeping clean from here until the competition with lower carbs and cals than I usually have on those days. I will try to limit those days to 2500 cals or under. The Fridays will probably be closer to 3k.
Of course as the weeks go on, I will probably make more changes and be cutting more things out.
Today's dietary: 2952 cals, 323g carbs, 81g fat, 234g protein
Dosed 20mg GW-50
Dosed 10 pumps Formastanozol (5 pumpsx2)
Today's workout went pretty decent, but I'm definitely stalling out on most of my bicep and forearm exercises. I will be swapping quite a few of them out for new ones because of it. Lower body is still doing well in progression, so I will stick to those for now.
DC Workout 2C (Biceps, Forearms, Calves, Hamstrings, Quads)
EZ Bar Preacher Curls 120x8x4x3 (no change)
DB pinwheel Curls 60sx14 (+1 rep)
Leg press toe raise 320x13 (+10 lbs)
Sumo leg press 620x11x5x4 (+10 lbs)
Leg Press 720x10, 690x20 (+10 lbs)
Friday nights are usually when I have a big cheat meal, and I will still have that for now. So my cals and carbs are a little higher than a normal workout day because of it. Fridays work out great for my cheat meal, because I generally plan to go low cal and low carb all weekend and deplete. That makes the Friday night meal sort of justified as a carb up of sorts. My other two workout days of the week (Monday and Wednesday) I will be keeping clean from here until the competition with lower carbs and cals than I usually have on those days. I will try to limit those days to 2500 cals or under. The Fridays will probably be closer to 3k.
Of course as the weeks go on, I will probably make more changes and be cutting more things out.
Today's dietary: 2952 cals, 323g carbs, 81g fat, 234g protein
P
psizzle_8
Guest
Looking good like always my friend
kravmaga02
New member
I'm in!
Dosed 100mg Helladrol
Dosed 20mg GW-50
Dosed 10 pumps Formastanozol (5 pumpsx2)
Had a nice good long cardio session today of low impact steady state on the treadmill. Im going to try and get a good deficit today and tomorrow through the lower cals/carbs and cardio to try and get some real fat loss going this weekend.
I've noticed lately that I really need to make a big change in my sodium intake. I've been eating very clean, but my vice is dressings and sauces for my chicken, fish, and salads. As a result of that my sodium has been pretty high and I've seen myself retain too much water and bloat up from it. Tomorrow I am planning on taking my progress pics, so I am going to try and have a low sodium day to see what kind of change that makes on water retention and go from there. Hopefully that will make a nice difference for the pics. I will probably be a bit depleted for them, but hopefully at least look pretty ripped.
I started body hair removal today. That was interesting to say the least...lol. I've never shaved my legs before, so I missed a lot of spots, cut myself a few times, and said quite a few choice words....but the hard part of the bulk of my hair is done. Now I will try and do it once per week and keep up on it...maybe I will be a pro by the time the contest is here...lol.
Today's cardio: 70 minutes LISS on treadmill (3.9MPH @10% incline) for 900 calorie burn
Today's dietary: 1801 cals, 90g carbs, 33g fat, 274g protein
Dosed 20mg GW-50
Dosed 10 pumps Formastanozol (5 pumpsx2)
Had a nice good long cardio session today of low impact steady state on the treadmill. Im going to try and get a good deficit today and tomorrow through the lower cals/carbs and cardio to try and get some real fat loss going this weekend.
I've noticed lately that I really need to make a big change in my sodium intake. I've been eating very clean, but my vice is dressings and sauces for my chicken, fish, and salads. As a result of that my sodium has been pretty high and I've seen myself retain too much water and bloat up from it. Tomorrow I am planning on taking my progress pics, so I am going to try and have a low sodium day to see what kind of change that makes on water retention and go from there. Hopefully that will make a nice difference for the pics. I will probably be a bit depleted for them, but hopefully at least look pretty ripped.
I started body hair removal today. That was interesting to say the least...lol. I've never shaved my legs before, so I missed a lot of spots, cut myself a few times, and said quite a few choice words....but the hard part of the bulk of my hair is done. Now I will try and do it once per week and keep up on it...maybe I will be a pro by the time the contest is here...lol.
Today's cardio: 70 minutes LISS on treadmill (3.9MPH @10% incline) for 900 calorie burn
Today's dietary: 1801 cals, 90g carbs, 33g fat, 274g protein
P
psizzle_8
Guest
Lolol yep shaving legs is a BITCH!!!!! Be lucky you aren't a woman and HAVE to do it regularly lol
kravmaga02
New member
I feel like spicing the sh*t out of my food is the only way I can eat healthy lol it's so hard to cut that stuff out
Yep, but unfortunately I have to find other ways of flavoring. I have way too much sodium in my diet and I'm holding extra water because of it even being carb depleted all weekend
Took pics today and I have mixed feelings about them. I know I've made decent progress, but I don't know how much shows in them. I'm very carb depleted the last two days so I've lost a lot of fullness. However, im still retaining a lot more water than I should be, probably because of sodium mostly. I am making a big change to that so hopefully I can get the water retention down soon.
Current bodyfat measurement comes up around 5.8%, so that's a 0.3% drop from last measurement. Not a lot, but its progress. I will be tightening things up next week to try and make a bigger improvement now being less than 5 weeks out.
Week ending results:
Weight: 174.5 depleted (down 1.5 lbs)
Bodyfat: 5.8% (down from 6.1%)
Changes going into next week:
dropping all dairy except 3 scoops of whey and 1 5oz Greek yogurt per day (dropping cottage cheese and regular cheese). Carbs will be coming primarily from complex carbs only (sweet potato, brown rice, oats). No breads, pastas, or sugars. Cardio at 60-70 minutes 4 times per week.
View attachment 99383View attachment 99393View attachment 99403View attachment 99413View attachment 99423
Current bodyfat measurement comes up around 5.8%, so that's a 0.3% drop from last measurement. Not a lot, but its progress. I will be tightening things up next week to try and make a bigger improvement now being less than 5 weeks out.
Week ending results:
Weight: 174.5 depleted (down 1.5 lbs)
Bodyfat: 5.8% (down from 6.1%)
Changes going into next week:
dropping all dairy except 3 scoops of whey and 1 5oz Greek yogurt per day (dropping cottage cheese and regular cheese). Carbs will be coming primarily from complex carbs only (sweet potato, brown rice, oats). No breads, pastas, or sugars. Cardio at 60-70 minutes 4 times per week.
View attachment 99383View attachment 99393View attachment 99403View attachment 99413View attachment 99423
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