Shredder Stack Results Log

[RickO'Shea]

Hey Everybody, RickO'Shea here. I'm about to undergo the most serious Physique overhaul of my life! I've been pretty much Natural my whole life but want to take my looks and performance to a whole notha level!!!

I will be starting the Shredder Stack from needtobuildmuscle.com. I say This week or next week because of trying to get all the supps, and pct protocols taken care of before I undergo this. I would like to start the day the Beast/K-drol show up, but I know it's better to have everything taken care of before you start.

First of all I need to Thank Needto for Helping me out through this whole process with all the cycle help, and advice. He's saved me a crap load of money, and saved me quite a bit of health risk. Needto is the man!, and I hope you guys will take him up on his offer of asking him for advice on anything...cause I've pretty much abused it

My thoughts were to put down my current Goals, Diet, and Workout Routine now, so I could get feedback on it, positive, or negative so I can make changes where neccessary before I start to get off on the right foot.

GOALS: I'm a Volleyball player. I'm not a bodybuilder(although I do want to be aesthetically pleasing after all of this ) or a Powerlifter. I'm a Athelete. I'm 6'2" 205lbs. With a Shitty left knee and a near Shitty right knee I can still muster a 38"vertical and run a 4.4 40. That's without training my legs in the last 8months. This is one major thing I will hit and hit hard!
I really want to hit 215 and be 5% bodyfat. Like I stated earlier I'm 205(as of this morning) and if I had to guess I would say I'm 9-10% BF. I definately want to put up the 42"Vert which I definately think is acheivable for me. Any of you Olympians are welcome to chime in on the training section As Far as what I want to look like I do have some things that are lagging. I have decent midsection. I want it to look amazing!!! I want a bigger set of traps, and Tri's those are probabaly (Besides my chicken legs) my two most undefined parts.

To acheive my goals I've Cleaned up my diet tremendously, and will be cycling the following supplements.

WEEKS
1-4 Beastdrol 3caps ED
1-4 Katanadrol 3caps ED
1-4 forged liver support 2 caps ED
I am Going to try to get on Needto's Forged Joint Support Throughout this entire cycle.
PCT
4-8 forged post cycle 2 caps Am daily
I will probably run SUSTAIN weeks 4-8 as well
Lipid Stable will be run throughout the whole cycle as well

I'm also running Jack3d as a pre-workout, till the new Strength Stack is available from AGX. (We all know how that's coming...)
I Will be running the other usualls as well. CLA, Daily Vitamin(Animal Pak), BCAA's, VitaminC, Glutamine, etc...

My Diet is Clean, well, I think. This is it below, and please feel free to cretique it
Today's Meals
Meal 1- 8:00am 8 egg whites 1/2 cup oats
(Workout) 9:00am Jack3d 2 scoops
Meal 2- 11:00 am 8 egg whites 2 whole eggs 1 cup oats with 1 cup milk
Meal 3- 2:30pm 2 Chicken Breasts with 2 Slices of Whole weat Toast. 1 small can of V8(stuff is gross!)
Meal 4-5:30pm Either 1 large can of turkey breast or 2 chicken Breasts, and 1 can of Peas.
Meal 5 7:00pm (Pre-Volleyball meal) 1 Turkey breast sandwhich
Meal 6 11:00pm 1 can Turkey Breast or Protein Shake.

Well there's the Diet. I know there is a lot of holes... so please fill them in! really I could use the advice...such as how to measure my BMR and TDEE cause i don't even know what TDEE means.

Workout Routine
Here is what I did Today
Warm up with Dynamic Stretching for about 10min.

Flat Bench Barbell(Please don't laugh via thread I know I'm a wuss...
Warmup 135-12reps@ 2 sets
155-10reps@1 set
185-10reps@1 set
205-8reps@ 1 set
225-7reps@ 1 set
245 4reps@ 1 set

Flat Bench Dumbell
50lbs-12reps@1set
75lbs-10reps@3sets
I stopped at 75 cause that's the highest poundage we have at the rec center

Incline Barbell
155-10reps@3sets

Cable Fly
Numbered Stacked weights
#8-10reps @ 4sets

Tri's

V-Bar Tricep Pushdowns
Numbered Stacked Weights
#12-15 reps@ 1set
#16-15 reps@ 2sets
#18-15 reps@ 2sets

French press/narrow grip bench superset
75lbsfrench press-10reps/Narrow grip bench-10 reps @4sets

Dips
Bodyweight 15reps@ 4sets

Traps

Smithmachine Shrugs
185lbs-16reps@4 sets

Dumbell Shrugs
75lbs-40 reps@2sets

There was the workout today. Just like on the diet you can definately help me improve with some positive or negative feedback all is welcome!

I will be posting the pics up on the official start day to "Officially" start the cycle. I am in the process of having a close friend do a video documentary of the whole ordeal to help everyone get a much clearer view of what someone experiences while on oral gear.
Thanks again everyone for your Ideas, concerns, and input. Happy Lifting to all!
-RickO'Shea

 

[RickO'Shea]

Hey Bros, so what do we think of the diet and the cycle any advice. Sorry to pester but I start this on thursday would really like to know if I'm doing it right before I start. Thanks

 

[RickO'Shea]

Now I don't have the Shredder Stack yet but I've made some huge progress!
With the help of Captain FT, I was able to find out my BMR and my TDEE. Now I'm much more organized and educated on what needs to be in my body to reach my goals! Thanks Captain! I found this really cool site that lets you keep quite the detailed Fitness/Food journal. I'm quite impressed with it really, check it out it's pretty badass! It is definately giving me a better Idea as to what I still need to eat and what to cut out. You can specify your calorie goals and it gives you percentages and remainders on everything. Fat, Protein, Carbs, Saturated Fats, sugars, fiber, total calories, etc... Plus it measures your activities so it can tell you how many cals you've burned to help you process how many you need more or less!

Pics will be up a little later today!
I've started early morning cardio on empty stomach. I've in the past just done it after my workout, but I want to get shredded and that's how you do it.
My workout today was great!
Back
Narrow grip pulldowns
#'d Plate weights
#10X12reps@2sets
#12X12Reps@2sets
#14X10reps@1set

Reverse Grip Shoulder width pulldowns
#10X12reps@2sets
#14X12reps@2Sets

Really Wide Grip Pull downs
#10X12Reps@2Sets
#12X12Reps@2sets
#14X12Reps@1set

Tbar rows Wide
#8X16reps@2sets
#10X12Reps@1Set
#12X10reps@1set

Deadlift
135lbsX10Reps@2Sets
185lbsX10Reps@1set
225lbsX10Reps@1set
275lbsX8reps@1set

Biceps
Seated Incline Curl
30lbsX12reps@2sets
35lbsX12reps@1set
40lbsX10reps@1set
45lbsX7reps@1set

Cable Curl/Arnoldstyle bent over cable curl
#4X8reps/X8reps@4sets

Reverse Grip Curl
#8X12reps@4Sets
#12X8Reps@1set

ABS
Kneeling Pulley Crunches
#16X16Reps@2sets
#18X16Reps@1set
#20X16Reps@1set
#21(max)X12reps@1set

Weighted Decline Russian Twists
25lbsX12Reps@4sets

So some good progress today with the added Knowledge! I could really use some help on every thing. One question actually, My BMR is 2099 and my TDEE is 3620. I really just want to hit 215@6%bodyfat. Do I eat 3620 cals to loose the body fat or do I need to eat less?

Thanks for your help guys! Calorie Counter - Free Online Diet Journal

 

[needtogetaas]

Nice log. if you keep up with it many people will chime in.

 

[SouthernLord]

Awesome log (no homo)

Your TDEE is ~3600? I would start there and adjust accordingly. You have a super high actvity level. Eating at maintenence while running the shredder stack should give you a killer recomp effect.

I'm glad you have goals. Most people don't. Your goals are quite lofty for a four week cycle, but don't let that stop you. Keep that diet up and training hard. The shredder stack should be the icing on the cake

 

[RickO'Shea]

Awesome log (no homo)

Your TDEE is ~3600? I would start there and adjust accordingly. You have a super high actvity level. Eating at maintenence while running the shredder stack should give you a killer recomp effect.

I'm glad you have goals. Most people don't. Your goals are quite lofty for a four week cycle, but don't let that stop you. Keep that diet up and training hard. The shredder stack should be the icing on the cake

Thanks Dudes(southern&Needto)
Yeah I'm a really really active kid, swimming, lifting, volleyball, basketball, yoga...etc..
Yeah Those are my goals, and I just realized that it is sounding like that's what I want to acheive in four weeks and If I could I would be stoked, but it is a little unreasonable. What I meant to say was after the eight weeks with pct and everything (not to mention the Clen/t3 after beast/katana) That's where I would like to be.

Here are the Before pics I promised

Well I hope these loaded ok
Yes, I know I look like a complete tool in everyone!, but I'm going to look like a FUCKIN BEASTY when i'm done!!!!

 

[Captain FT]

Glad I could help with the BMR and TDEE, it makes tweaking the diet much easier. good foundation to start you'll make good progress i'm sure, keep us updated

 

[websy21]

Yes bro, keep updating and many will chime in but more importantly.... keep the monster in the gym

 

[RickO'Shea]

Yes bro, keep updating and many will chime in but more importantly.... keep the monster in the gym

Is that like keep your snake in your pants?

 

[RickO'Shea]

So I used that calorie counter for all my meals. I need to eat 3600, I ate 1479. NO BUENO. I'm half of where I should be with protein. I need more everything except carbs. This is going to be hard...very very very hard