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Ripped's Log to Hardness

Ripped2Shredds

Ripped2Shredds

New member
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
__________________________________________________

Tuesday
11am -60 minutes uphill treadmill level 10 (heart rate 170+)
8pm - leg day-brutal squats
__________________________________________________
 
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!
 
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
 
your doing great bro, keep it up

mind tellin me what your diet consists of? what kind of meals have you been eating?
 
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
______________________________
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)
 
Why are you spiking your insulin at 3pm on an off day???? Am I missing something? what was the point of that shake?
 
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...
 
Allrighty...so far today I have:

woke up at 9am

9am - 8 boiled egg whites + 1/2 cup oatmeal (flax tablet)(multivitimin)
11-12 - my hourly walk uphill level 11 @ 3.5mph
12:30pm - 50g protein shake
1pm - MY PROTEIN AND CARB supplemnest came in the mail YEAH!
1:45pm - Tuna with 1 teaspoon mayo
________________________________________
As for yesterday. I was unaware that maltodextrin and dextrose are basically the same thing...glucose...I won't use it after I run anymore, only after I lift, is anyone exactly sure how much to use in a PWO shake while shredding? I have heard 30g for some reason, maybe that is the easiet to calculate, but I have a scale in grams and OZ for my meat!
 
REMEMBER - whole foods!!! More demanding on the body, more efficiently processed, better recover and BURNS MORE CALORIES....if I were you, nix all powders. If you want one postworkout, do it, that's the best time and only true time you need it.
 
JKurz1 said:
REMEMBER - whole foods!!! More demanding on the body, more efficiently processed, better recover and BURNS MORE CALORIES....if I were you, nix all powders. If you want one postworkout, do it, that's the best time and only true time you need it.
Click to expand...

agree with that..id only use whey powder after cardio or lifting..never any other time unless I was stuck.

kurz, id be interested in seeing a sample of your cutting diet..as it seems you have a much better understanding of the effects of insulin than i do..

would be interested to see how yours looks in comparison to mine (if you have one available..no need to take the time to type it up)
 
I don't have one but if I did it would be no use to u. everyone is different. find your bmr and reduce cals by 200 to 500 from there.....
 
This is mroe demadning gettgin on here than I thought...LOL

Weight is down to 186

Diet was pretty clean today...

SATURDAY

10am-8eggwhites + 1/2 cup oatmeal
1pm 6oz. Tilapia + 1/2 cup broccoli
4pm 8oz chicken + 4 oz sweet potato
7pm 6 egg whites + 1/2 cup almonds(craved them for some reason?)
10pm 8 oz lean steak + 1/2 cup brown rice + some canned mushrooms


Did my hour cardio, it's gettgin tough keeping my heart rate up to 170 walking up treadmill, might have to start light joggin...

Oh yeah, Drank Diet soda last night, this mornign I felt so bloated I couldn't flex my abs, but I wasn't any heavier, just didn't feel as tight.

One question I do have is that I feel liek I am missing something, like I'm sluggish or tired, I have been falling asleep in my recliner alot around 5pm? Maybe cause my girlfriend keeps buying browines and ice cream, looks good to me...but not for another 10 weeks or so...
 
Also, has anyone ever calculated out thier macros and numbers...I'd like to stick to a more set schedule, but I don't think I am eatign enough protein...looks like 145grams of food + an addititional 100 from whey protein shakes...hmmm, If anyone has a sample of how to calculate out the numbers, I'm talkgin like a real professional body builders diet.
 
meal 1 today at 11am
1 cup oatmeal + banana
8 egg whites

meal 2 @ 1pm
1 chicken breast
1 cup brown rice + mushrooms and lil tbspn salsa

Meal 3 @ 4
8oz. sirloin steak
2 cups broccoli
1000mg flax seed oil tablet


Upped cals to 2500...feel MUCH better!!! I'lll keep eating!
 
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