Ripped's Log to Hardness

[Ripped2Shredds]

Stats Begining Monday January 8th

190lbs
5'10"
14% BF


MONDAY:
11am- 30 minutes uphill(level 10) treadmill 3.5mph 20 minutes elipitical
8pm- chest/tricep workout
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Tuesday
11am -60 minutes uphill treadmill level 10 (heart rate 170+)
8pm - leg day-brutal squats
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[JKurz1]

keep it going bro......its not cardio that's gonna get you shredded its 100 % diet......i have figured that out the hard way.......KEY IS TO KEEP INSULIN LEVVELS IN CHECK GL!

 

[Ripped2Shredds]

Thanks...I will start posting my diet today...since it is the third day...what is some good info about insulin? Not real familiar with it...Thanks for being interested...I will get much more detailed at the end of each night for now on...I just want to make a pact with my self to do this...I should, i have great body building genetics...I had visible abs at 23% BF...who the hell has that...me...it's odd...I have a six pack natually, even with all that fat on me I still have one. At 10% BF it starts to look REAL nice...lol

 

[Ripped2Shredds]

Here is day 3 of my diet...This ia after my third meal of the day and a couple glasses of water...

http://i126.photobucket.com/albums/p92/jameselmore1985/jp071.jpg

http://i126.photobucket.com/albums/p92/jameselmore1985/jp07.jpg

 

[NoNeck10]

your doing great bro, keep it up

mind tellin me what your diet consists of? what kind of meals have you been eating?

 

[Ripped2Shredds]

I will post my diet each day at the end of the day...So far today I have had this...

10am (slept in...) - 8 egg whites + half cup oatmeal (oven roasted oats no sugar)

1:30 - my hour walk uphill
3pm - 1 can tuna + 1 teaspoon of light mayo + 2 slices 100% whole wheat bread
3pm -30g maltodextrin + 25g whey protein
4pm - 8 oz lean steak + cup broccoli
7pm - 7oz chicken breast + 1/2 cup whole wheat pasta
11pm - 4oz lean steak
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Wednesday is my off day...much needed...legs are sore from tuesday's squats...chest is sore from monday's bench....lol...taking it easy tonight...figured I allready walked for an hour vigourously up the mountain

In addtition: My pwo shakes are 30g malto dextrin, 50g protein, and 25g dextrose
I take flax seed tablets with 3 meals per day
I also take NOW FOODS Adam's vitamin (2 tablets daily)

 

[JKurz1]

Why are you spiking your insulin at 3pm on an off day???? Am I missing something? what was the point of that shake?

 

[Ripped2Shredds]

I walked for an hour right before...I didn't use any dextrose in that shake however...and I am not exactly sure how insulin spikes work and how it affects the body...I do know to take the shake after working out with weights...

 

[JKurz1]

3pm -30g maltodextrin ???

 

[jpt]

also if your going to use light mayo ditch the bread bro...