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Rambo99's AMA 2014 Transformation Log

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  1. #1
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    Rambo99's AMA 2014 Transformation Log

    Stats
    Weight: 200lbs measured today after workout.
    Height: 5'5"
    Age: 25
    BF%: Too damn high!!!
    Workout Exp: 9 years, last couple pretty consistent
    Cycle Exp: One (1), 500mgs Test E ew, 50mgs dbol ed

    I am currently at the tail end of my first ever 10 week cycle. My plan is to lose fat and gain some rock hard muscle! I would like to stay around the same weight of 200lbs.

    Here are pics, excuse the hairiness:





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    More pics:




  3. #3
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    Looks like you are holding some thickness under the flab.

    CARDIO Time!



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    Training split is chest, back, legs, shoulders, arms, repeat. I sometimes switch the days or combine depending how I am feeling. I go by feel, and I'm trying to get 20-30mins of cardio at least 4 times a week. I usually don't take off days unless something comes up or I get sick. Training style currently is high reps and heavy weight, lots of drop sets and pyramids.

    My first cycle didn't pan out like the usual first timer experience. My strength is up slightly and I only saw a difference in definition around week 6 which is around the time I added dbol. Now I'm seeing more of a difference a little nut I'm in week 9 out of 10 . I took bw in week 7 and T=1474 and E=144. I upped my aromasin to 20mgs ed from 10mgs eod. I wasn't too satisfied with the lab results. I'm thinking to either cruise for about 6 weeks into my next cycle or extend this one with better gear.

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    Definitely hammer the cardio bro and you could put this in the bag.



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    Definitely going to be hammering the cardio and cleaning up the diet.

    Sent from my SGH-M919 using Tapatalk

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    Todays meals:

    Whole Wheat Bagel w. tbsp peanut butter
    Salmon sandwich w. sweet potato fries
    12 oz. of chicken breast w. vegetables
    tuna pasta salad
    protein shake

    Calories: 2213
    Fats: 58g
    Carbs: 276g
    Protein: 188g

    I dropped my food intake this past week, I'm experimenting to see what works. I feel like I should be around 300g of carbs and 220-250g of protein, fats are good around 60 or less. Any input would be helpful? I suck at dieting. I think carbs this low have decreased energy levels.

    Todays Workout:

    Chest
    Incline Bench 135x16, 185x12, 225x8, 245x4, 225x10, 185x12, 135xFailure
    Cable Chest Flys 3 sets of 12-16
    Flat Dumbell Bench 40x12, 50x12, 60x12, 70x10 (gym I go to fails at DBs, 70 is the heaviest)
    Hammer strenght 3 sets of 12, 12, 8
    20 mins of cardio

  8. #8
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    Yeah those T levels are nothing special. Looks like mine when I run 300 mg of Cyp or E weekly. Double your dose maybe.



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  9. #9
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    Quote Originally Posted by heavyiron View Post
    Yeah those T levels are nothing special. Looks like mine when I run 300 mg of Cyp or E weekly. Double your dose maybe.
    It's the last week of the cycle lol, I've been thinking about cruising for a few weeks (but my cycle now is like a cruise honestly with these levels) or jumping straight into a 750mgs a week of sust250 and 300mgs a week of masteron. Dropping the dbol this last week though, I really only saw results from the dbol I feel. I already made the choice to cruise after my cycles so no PCT. I'm in this for the long haul, not planning to stop training or drop the life style. This transformation is only the beginning. I've done my research and pretty much made my choices when I jumped into the AAS game.

  10. #10
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    Yeah, I would up the dose. Like you said, you have been on a cruise.



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  11. #11
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    Todays meals:

    Oatmeal
    chicken burrito w. white rice, black beans
    protein shake
    8 oz. breaded chicken breast w. white rice, black beans
    protein shake

    Calories: 2625
    Fats: 67g
    Carbs: 331g
    Protein: 196g

    Todays Workout:

    None, got stuck with something that lasted hours and blew my whole afternoon.

    Got my food intake in pretty good but it was because of a huge late dinner. Breakfast was late too, to close to lunch. Meals were all over. All day was busy at work and out of work with unrelated shit. Tomorrow I plan to have a better day!

  12. #12
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    Todays workout:

    Legs
    Seated leg press machine 5 sets
    Standing smith machine calf raises 7 sets
    Seated Leg extensions 4 sets
    Pause rep barbell squats 5 sets
    Linear leg press 3 sets
    Hammer strength knee curls 3 sets
    Cardio 20 mins

    Didnt keep track of reps but tried to keep it high close to failure, cardio was hell afterward legs were pumped.


    Sent from my SGH-M919 using Tapatalk

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    Todays Meals:

    Oatmeal
    Bagel w. Peanut Butter
    Salmon sandwich w. sweet potatoe fries
    protein bar
    8 oz. tilapia w. spinach, garden salad plus avocado
    protein shake

    Calories: 2450
    Fats: 73g
    Carbs: 246g
    Protein: 199g

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    Pic of tilapia dinner



    Sent from my SGH-M919 using Tapatalk

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    Todays Workout:

    Cardio 45mins

    Felt good upping the cardio. Going to try and do 30-45 mins ed if time permits. Time to get shredded, I'm SOOO DEDICATED RIGHT NOW!!!

    Todays Meals:


    Oatmeal
    large chicken santa fe salad
    protein shake
    wheat bagel w. peanut butter
    9 oz. chicken breast w. rice, broccoli, and cauliflower
    protein shake

    Calories: 2618
    Fats: 81g
    Carbs: 249g
    Protein: 234g

  16. #16
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    Todays Workout:

    Shoulders
    seated barbell military press 5 sets
    lateral dumbell side raises 4 sets
    standing behind the neck military press-smith machine 4 sets
    barbell shrugs 5 sets
    cable lateral raises 3 sets
    Cardio 30 mins

    Todays Meals:

    Oatmeal
    Mediterranean chicken w. rice
    wheat bagel w. peanut butter
    protein shake
    turkey burger w. side salad
    protein shake

    Calories: 2554
    Fats: 75g
    Carbs: 241g
    Protein: 223g

    Good day, felt good and shoulders were pumped.

  17. #17
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    Todays workout:

    Biceps
    Standing db curls 6 sets
    Reverse bar curls 5 sets
    Seated hammer strength curls 5 sets
    Db hammer curls 3 sets
    HIIT cardio 30 mins

    Sent from my SGH-M919 using Tapatalk

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    Todays Meals:

    Oatmeal
    protein shake
    Mediterranean lamb w. rice
    turkey burger w. sweet potato
    banana
    bowl of special k cereal
    protein shake

    Calories: 2747
    Fats: 76g
    Carbs: 313g
    Protein: 209g

  19. #19
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    Todays workout:

    Chest
    Incline bench 135x30, 185x12, 205x8, 225x6
    Incline db press 3 sets
    Cable flys 5 sets
    Bench press 135x8, 185x8, 225x8
    HIIT cardio 20 mins

    Short workout today. That first 30 rep set of incline murdered my chest, it was soo pumped hard to contract after that.

    Sent from my SGH-M919 using Tapatalk

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    Nice log bro. Are u switching gear for this new cycle? The results from ur first really sucked. Hope u found some better gear. Ull be happy when u start loosing bf.

  21. #21
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    Thanks man. I just started pinning unclez sust250, I plan to start crimsons masteron soon, I still am finishing off the dbol this week. Im basically transitioning into a second cycle.

    750mgs of sust250 ew
    300-400mgs of masteron ew

    Sent from my SGH-M919 using Tapatalk

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    Todays Meals:

    bowl of special k cereal
    plain bagel w. peanut butter
    protein shake
    Mediterranean lamb w. rice
    chicken breast w. pasta
    protein shake

    Calories: 3149
    Fats: 91g
    Carbs: 287g
    Protein: 279g

    Ate out today therefore macros are not as accurate but pretty close. I rather overestimate when I eat out then underestimate the calories or fats and carbs.

  23. #23
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    Todays workout:

    Back
    Close grip cable rows 4 sets
    Lat pull downs (cable) 4 sets
    Bent over barbell rows 4 sets
    Lat pull down machine 6 sets till complete failure
    Wide grip row machine 4 sets till complete failure
    HISS Cardio 10 mins

    Todays Meals:

    Oatmeal
    Wheat bagel w. peanut butter
    roast beef sub
    protein shake
    chicken w. pasta
    protein shake

    Calories: 2723
    Fats: 68g
    Carbs: 302g
    Protein: 226g

    Workout was brutal today. I was short on time because I had to re-install the hub on my truck after getting new studs pressed in, so I had to cram all this into about 35-40mins. Was doing set after set, sweating bullets!!!

  24. #24
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    Hey Rambo, two things that jump out about your diet. 1) your carbs are pretty high if you're looking to cut bf. I never go over one gram per pound of body weight when cutting. You may get some headaches initially when dropping carbs, but they usually subside after a few days for me. 2) NEVER EAT AN ALL CARB MEAL AND NEVER TAKE IN MORE CARBS THAN PROTEIN IN ANY GIVEN MEAL WHILE CUTTING.

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    Thanks for the tips, I haven't really dieted before and was wondering if I should decrease the carbs. I was thinking about dropping down to 200g to 250g of carbs, days I ate lower carbs I looked and felt leaner. I'll keep working on adjusting my diet as I go.

    Sent from my SGH-M919 using Tapatalk

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    No gym today.

    Todays meals:

    Wheat bagel w. peanut butter
    tuna wrap w. sweet potato
    protein shake
    tilapia w. black beans and white rice
    protein shake

    Calories: 1979
    Fats: 31g
    Carbs: 209g
    Protein: 212g

    Low calorie, low carb day. I will be traveling for work tomorrow and will not be able to eat like I want the next few days so I dropped the calories and carbs for the day. I'll try to eat as clean as possible while on the trip.

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    Keep hitting it bro. Just keep cleaning ur diet and keep slowly cutting carbs. Ur be happy with it in the end.

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    Thanks brother!

    Sent from my SGH-M919 using Tapatalk

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    Nothing to report yesterday. Still out of town. Used the hotel fitness center, they have dbs up to 50 here.

    Todays workout

    Biceps/shoulders

    Seated db curls 5 sets
    Lateral db raises 4 sets, last set ran the rack from 30lb to 5lb going down by 5lbs
    Db bicep curl to shoulder press combo 3 sets
    Strict db shoulder press 3 sets
    Hammer curls 3 sets
    Cardio 25 mins

    Ive been eating lower calories for sure, I fasted till lunch this morning.

    Estimated macros

    Calories 1140
    Fats 39g
    Carbs 115g
    Protein 105g

    Yesterday I had quite a bit of protein. Its hard to hit my protein intake with these limited options and no shakes . But pants feel looser and I feel and look a little leaner. Dropping carbs is definitely working quicker then I thought.

    Sent from my SGH-M919 using Tapatalk

  30. #30
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    Quote Originally Posted by rambo99 View Post
    Nothing to report yesterday. Still out of town. Used the hotel fitness center, they have dbs up to 50 here.

    Todays workout

    Biceps/shoulders

    Seated db curls 5 sets
    Lateral db raises 4 sets, last set ran the rack from 30lb to 5lb going down by 5lbs
    Db bicep curl to shoulder press combo 3 sets
    Strict db shoulder press 3 sets
    Hammer curls 3 sets
    Cardio 25 mins

    Ive been eating lower calories for sure, I fasted till lunch this morning.

    Estimated macros

    Calories 1140
    Fats 39g
    Carbs 115g
    Protein 105g

    Yesterday I had quite a bit of protein. Its hard to hit my protein intake with these limited options and no shakes . But pants feel looser and I feel and look a little leaner. Dropping carbs is definitely working quicker then I thought.

    Sent from my SGH-M919 using Tapatalk
    Does Rambo not eat meat?
    I never see what has been done; I only see what remains to be done -buddha

    AY's the bees knees

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