Thread: MonStar's Journal: Ripped to Shreds!

Sunday; 8-7-2005

Training

Back day today in the gym. Pretty good workout, started off with some light bentover rows. Then did some BTN pulldowns supersetted with BB pullovers. Hit my lats pretty hard with that superset. Did some Hammer Strength rows, and then some more pulldowns. Finished up with some rope cable rows, and a few quick sets of abs.

Diet

Strictly low-carb today, started off with a scoop of whey protein pre- and postworkout. Also had some coffee with heavy whipping cream. Ate 3 hot dogs, and a bunless bacon cheeseburger with mayo. Then I had a ceasar salad with blue cheese dressing. Last night I ate some cheese, and some pepperoni.

Miscellaneous

Sleep: 8 hours.

The only supplements that I'm taking right now are 25mcg T3 twice a day, and whey protein. I decided to stop taking creatine, actually. I've been taking it so long I feel like I finally need to cycle off of it.

monstar, did u even read the BFFM ebook i sent you? Honestly, that will help you a lot. You don't need to change your training, it's perfectly fine with the incredible strength you have. What is really slacking is your "diet". You're not having whole meals, just basically "snacks" of the same kind everyday. I really encourage you to read that ebook and you will learn so much. Why don't you eat steak? cottage cheese? chicken? veggies? The only thing u eat everyday is yogurt and tuna sandwiches.

I'm just trying to help you out, don't get me wrong. I wouldn't attack you and try to offend you. I know you can do so much more with that strength i'm sure all of us here wished we had but the main reason is your diet.

How was your M1T cycle?

You know you post too many journals when this is the 3rd journal titled,
"ripped to shreds" ..Come on, at least give us some creativity

You much fat you expecting to lose?

shiznit: Hey man, I read the e-book that you sent yes, I found it pretty interesting. Some good info in there, for sure. I usually end up eating a lot of sandwiches, yes. Simply because I'm at work and I don't have access to much else. Cold oatmeal, sandwiches, cottage cheese, etc. But anyway, I'm on a ketogenic diet now so its much different than what I was doing before.

soxmuscle: Awesome man, check out my Westside journal. Lots of PR's, and I gained about 10-15 lbs. I would say from the start of the M1T to the finish of it. Some fat, but also some LBM.

Cold Iron: This journal title seemed most appropriate for what I'm trying to do. Since I'm cutting my weights in half (partially because of my hand as well) and doing a ketogenic style diet.

Monday; 8-8-2005

Training

Did shoulders today at the gym. Started off with some overhead DB presses, then did some Cybex side lateral raises. Moved onto some upright rows supersetted with seated DB lateral raises. Then did some front DB raises, and some shrugs. Finished up today with some abs, nothing too exciting.

Diet

Started off with a scoop of whey protein before and after my workout, then a bunless cheeseburger with mayo. Then I had a salad with low-carb ranch dressing, and some tuna with mayo. I'm going to have 2 hot dogs, and a bacon and cheese egg omlette a little later.

Miscellaneous

Sleep: 7.5 hours.

Not too bad, feeling okay today. My energy levels are definitely low, I can tell my body is slowly getting into ketosis.

I want to add that I feel like absolute and total SH*T today. I mean my mood sucks, I'm tired, I feel drowsy, I'm not in the mood to do anything but sleep all day. The first couple of days on a ketogenic diet are always like this, so I'm going to suck it up and deal.

Tuesday; 8-9-2005

Training

Did arms today in the gym! Really awesome workout, especially since I haven't trained my arms by themselves in months. I can tell that I'm carb depleted already since I'm not getting as much of a pump at all. Started off today with preacher curls and French presses, not bad. Then supersetted cable pressdowns with skullcrushers, and followed that up with a superset of rope cable curls and standing BB curls. Then I did some reverse curls and some overhead rope extensions. Finished up today with some triple dropsets for the Cybex curl machine and the Cybex triceps extension. Did a few sets of wrist curls and called it a day.

Diet

So far today my diet has been a scoop of whey protein before and after my workout, a bunless bacon cheeseburger with mayo, and then a salad with blue cheese dressing. I also had another cheeseburger with mayo, and then a bacon and cheese omelet with sausage. Then I had a salad with some low-carb dressing, and then a scoop of whey protein with heavy whipping cream.

Miscellaneous

Sleep: 7.5 hours.

Feel pretty damn good today, great workout, energy and mood are much much better than yesterday.

Sorry MonStar, I'n going to have to boycott your journal until you get back into posting weights....+ you also never answered my question before, about how much fat you wanted to lose?

why do you choose this diet if you feel so terrible on it? I'm really trying to understand you there MonStar.

so he can get away with eating fatty foods and still lose weight

Cold Iron: Hey man, I don't mind you posting in my journal, lol. As long as its not just retarded posts like "change your diet." If you're giving advice, support, asking questions then its not meaningless to me, lol. I want to drop a good 15 lbs. or so of flab around my midsection to answer your question. I just bulked up a good bit on M1T and Westside, and put on a little fat. So now I'm just trying to drop the fat that I gained. And on a low-carb diet I'm so depleted heavy weights aren't even an option. I cut my weights by around 50% (no exaggeration) and focus a lot more on my form and muscle contractions.

soxmuscle: Cold Iron summed it up:

so he can get away with eating fatty foods and still lose weight

He hit the nail right on the head. On a ketogenic diet I not only lose a lot of fat in a short time period, but its easy to stick to, my appetite is decreased, etc. Maybe my performance in the gym suffers but that's true on any cutting diet.

Wednesday; 8-10-2005

Training

Did chest today in the gym, overall workout was very good. No complaints at all today. Started off today supersetting incline BB presses with flat DB flyes, really hit my pecs hard. Moved onto a Cybex pec-deck flyes supersetted with Hammer Strength presses. Finished up with incline DB flyes supersetted with dips---really hit my pecs hard. Finished up with a few sets of rope cable crunches.

Diet

Started off today with a scoop of whey protein before and after my workout. Then I ate a cheeseburger with mayo. Keeping my carbs as low as possible. Had a bacon and cheese omelet, along with another bunless cheeseburger, and then I had some slices of cheese. Also had a hot dog, and some coffee with heavy whipping cream.

Miscellaneous

Sleep: 7 hours.

Feeling pretty good today, my energy level isn't too bad, either. Solid workout today, mood is decent, as well. Still taking 25mcg T3 twice a day. Started taking a multi-vitamin so hopefully this will help out with my energy levels.

Originally Posted by MonStar

Cold Iron: Hey man, I don't mind you posting in my journal, lol. As long as its not just retarded posts like "change your diet." If you're giving advice, support, asking questions then its not meaningless to me, lol

I don't really understand what you mean by this? I said I was boycotting your journal(jokingly) until you post weights again.

Did you find something I said offensive? ...I've been reading you journals for years, and havent said shit yet, so why would i start now?

Cold Iron: My fault, bro. I am reading what I wrote now and I don't know what the hell I am even talking about, haha. Must have been mood swings from this low-carb diet because I started rambling on and on about support/advice. I know you were joking, and it was funny, sorry about that.

Anyway, my weights right now would be a disgrace to post! I used 155 today on incline bench, and the 45's for DB flyes. For me, that's almost stupidly light. But my energy and strength always plummets on this diet.

np, bud.


anyways...I see you've got a 1500 total now, thats seriously impressive! 5 more lbs and you'll be a class1 powerlifter @ your current weight

Do you take a Vitamin B complex? It helps some with your energy levels. You should give it a try.


It's been forever since we talked but I hope your doing great. Talk to you soon

Cold Iron: Well my current weight for the longest time was 225 lbs. But then after the M1T cycle and Westside I was up to 238 lbs. I'm shooting for around 215-220 lbs. and under 10% bodyfat. So we'll see how things go in the next week or so.

Andrea: Hey you! Where have you been stranger? I take a very broad multi-vitamin/mineral that has B-complex in it I believe. But I'll double check when I get home. Anyway, I hope that all is going well with you. I might go down to NC to visit my aunt but I'm not sure just yet. Hope everything is cool with you and Travis, lol.

Thursday; 8-11-2005

Training

Back day today! My Lexus is still in the shop so I didn't have a ride to the gym today, so I had to make do in my basement. Not too bad though, considering the circumstances. Started off today with some bentover rows, pretty good sets. Moved onto a superset of BTN cable pulldowns with crossbench DB pullovers. Then I did another superset of bentover DB rows with underhand cable pulldowns. Finished up with some cable rows, not too bad at all.

Diet

Still as close to zero carbs as I can handle. Although I do have a few here and there that are hard to avoid. Had a scoop of whey protein before and after my workout today, and then had a salad with creamy italian dressing. At work today I had a bacon and cheese omelet, and then 2 hot dogs.

Tonight I had somewhat of a low-carb binge, LOL. Ended up eating some hot wings and blue cheese, tons of slices of cheese, macadamia nuts, and pork rinds with ranch dip.

Miscellaneous

Sleep: 8 hours.

Good amount of sleep last night, I feel pretty damn good today. Considering that this is my 5th day on less than 20-30g carbs a day, no complaints. Every morning I wake up I feel a little tighter than the day before.

Originally Posted by MonStar[b

Andrea:[/b] Hey you! Where have you been stranger? I take a very broad multi-vitamin/mineral that has B-complex in it I believe. But I'll double check when I get home. Anyway, I hope that all is going well with you. I might go down to NC to visit my aunt but I'm not sure just yet. Hope everything is cool with you and Travis, lol.

Hey babe!!! Works been crazy, hell life's been crazy. You know how it gets LOL!! If you come down here you better come see me!!! Me and Travis? - I didn't realize it had been that long since we talked, I've got a lot to fill you in on!!

Andrea: LOL! I guess I do need to catch up with you on a lot. I don't remember how much you know, I broke up with my ex-girlfriend Brittany of 3.5 years about a year ago. Then after her I dated this girl Laura for 8-9 months or so, then she got crazy on me, lol. And now I'm single! Not really dating anyone, but as usual I'm friends with almost all girls. If I come down to NC we'll definitely be working out, that's for sure. Your avatar looks great!

I know for sure I'm heading down to Virginia Beach before the summer is over...

Friday; 8-12-2005

Training

Shoulder day! Nice workout this morning in the gym, its nice to be back in my old gym. Started off today with overhead DB presses supersetted with DB lateral raises. Then I moved onto another superset of BTN presses supersetted with seated DB lateral raises, my shoulders were toast. Did a triple dropset with Nautilus lateral raises, and then a few sets of BB front raises. Finished up today with some BTB shrugs in the Smith-machine, and then some rope cable crunches.

Diet

So far so good today, a scoop of whey before and after my workout. And then 2 hot dogs with some mustard. I'm going to have a bacon and cheese omelet, and a cheeseburger with mayo a little later. Appetite is very restricted on a ketogenic diet.

Miscellaneous

Sleep: 8 hours.

Nice to get a solid 8 hours sleep without waking up at all. Feeling pretty good today, and my energy levels haven't been bad at all. I'm looking forward to being on the diet 7 days. I haven't decided yet if I want to incorporate refeeds into my diet or not.

hotdogs, hamburgers, bacon, omelettes? how do you allow yourself to believe that what your doing is good?

soxmuscle: It's strictly a ketogenic diet, bro. Look into it.

Saturday; 8-13-2005

Training

Sh*tty workout today in my basement! I was running around like a maniac all damn day. I did arms today, started off with 75 reps of concentration curls on each arm, and then 75 reps of one-arm French presses. Did some reverse curls and hammer curls---then some more BTN extensions. Decent workout, only lasted about 20 minutes.

Diet

Started off with 2 hot dogs and cheese, then went and had a cheeseburger with mayo. Afterwards I had an Atkin's bar at the mall, and then went and had pork rinds and ranch dip. Then went out to Denny's and ate an sausage, bacon, and cheese omelet, with a garden salad with blue cheese dressing on the side.

Had 3-4 shots of 99 Apples which is 8.1g carbs per ounce. So I ended up taking in 40-50g of carbs today. A little on the high side, but whatever.

Miscellaneous

Sleep: 8 hours.

Feel pretty good today, tonight I got messed up though, really bad.

Feel pretty good today, tonight I got messed up though, really bad.

Drinking?

Cold Iron: Smoked a lot more than I drank, but yes did some shots of 99 Apples, lol.

It's all good, my b-day is next weekend

Hey, bro, i dig your journal. we should put our heads together and talk heavy lifting sometime. our stats are pretty similar. Keep up the good work, brother. You have a lot of support here.