Rock and Rollin...from fat to fit

[Ezskanken]

WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOW! You ain't messing around here aren't you. Looking good brother, really good!

 

[RockShawn]

WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOW! You ain't messing around here aren't you. Looking good brother, really good!

Thanks EZ. Laser focus. Got a short time to kill this thing. I like me like this. I've actually some people say I look too skinney, but I'm loving it. Just gotta buy all new pants. I'm down to a 32 waist which I haven't been since my freshman year in college. Hooyahh

 

[fit4life]

Rockshawn your before and after pics are amazing! Very inspirational and nice job on transformation, Looking good brother.

 

[RockShawn]

Rockshawn your before and after pics are amazing! Very inspirational and nice job on transformation, Looking good brother.

Thanks Titan. I appreciate the compliments and recognition. I hope I'm an inspiration, that's one of the main reasons for doing this besides the self satisfaction of achieving a lifelong goal.

 

[RockShawn]

Thursday 5:30AM.

Getting ready for HIIT cardio. There have lots of unexpected "life" stresses on me the last few weeks that culminated yesterday. Gotta have that mental toughness now more than ever. I think all this training has definitely helped me deal with life more productively and to be able to handle stresses more easily. Great side effect!!

 

[RockShawn]

Thursday PM

More HIIT cardio. Wish I knew what the machine is called that I'm reaming every cardio day. Made by Precor and it's a cross between an elliptical and a climber. Really like that thing and hate it all at the same time.

 

[Anabolic5150]

6 more weeks, head down, volume up and kicking ass Bro.

Thanks for the kind words you PM'd, you are a good man.

 

[RockShawn]

6 more weeks, head down, volume up and kicking ass Bro.

Thanks for the kind words you PM'd, you are a good man.

You earned those words. Im proud to know you.

 

[Anabolic5150]

You earned those words. Im proud to know you.

Completely mutual my friend!!

 

[RockShawn]

Yes!!!! Friday AM - HIIT cardio.

Lift tonight. Feeling really good this week. Going no carb next week to change things up and confuse my body. Kinda ready for a change.

Tomorrow - 5 weeks out ticker. I'll weigh and post pics. Looking really good this week. Feel like I really made progress. Just that little shelf at the bottom around the belly button.

 

[Anabolic5150]

5 weeks out, you got this. You have a great coach, a great plan and the fire in your belly to make your dreams come true.

You know what you have to do, now get after it!! I'm here if you need anything.

 

[dirtbiker666]

After a 6 wk cruze on 300mg/wk Cyp I'm ready to Rock and Roll. I did a juice fast the first week of January and knocked off 17LB. of water and crap. Jumped right into my Cyc Keto Diet and now I'm ready to start. Stats 38yo, 6'2", 235lb, ~12%bf (acording to my calipers, I think I've got more) - Been Training since Jr. High, Back serious 2 years ago.

Pics and training chart to come.

That juice fast was serious. You mind telling me more about it ? Did you juice your self or get pre bought shit ? And can you give me a full break down ?

 

[RockShawn]

That juice fast was serious. You mind telling me more about it ? Did you juice your self or get pre bought shit ? And can you give me a full break down ?

Hey dirt biker, here is an outline I did on the juice fast. I only did it for 7 days but the info I have is for 14. Yes juice your own and use organic veggies and fruit. below is what I posted about the fast.

*********** copy below ********
Ok, I've been asked a couple of times what I'm doing as a juice fast. It's pretty simple, I'm juicing fresh veggies and having several servings throughout the day to serve as my meals.

This is a three phase clense for your body. You will lose weight doing this, some water weight, some eliminated toxins and some fat. This fast is to reset your body and eliminate built up toxins so your body can actually absorb nutricious foods. After this fast, you should resume a healthy diet consisting of lean meats, whole fruits and vegetables and good complex carbs.

STAY HYDRATED - Spring water all throughout the day

Step 1: Alpha Reset 3-5 days (depending on when you actually did a clense last)

* In this phase concentrate on green veggies in your juice. I'll give you a recipe at the end.

* You can do some fruit juice in the mornings, but keep the bulk of the juice from GREEN VEGGIES.

* Try to drink some juice every 2-3 hours to help stave off hunger. Make a large batch and take with you if you have to. You can use some lemon, or citrus juice to help preserve the integrity of the juice.

* Stick With it - This will be the toughest phase - DON'T CHEAT

* Don't rely on "store bought" juices. Some are ok later but not on this phase

* Do light exercise through this phase - cardio light weights

* Recipe - "The Hulk" - 1" of ginger root, 4-6 leafs of kale or turnip green, 4 stalks of celery, 1 or 2 large cucumbers, and 2 green apples - Juice in that order - will make about 32oz.

Step 2: Recomp 6 days

* In this phase you will add protein back into your diet.

* You can now experiment with more juice mixes. These will remain your food source. You should be fluent at juicing now.

* Add Whey Isolate protein either into your juices or by themselves. Try to get 1 gram of protein per pound of lean body mass. LBM = your weight - your Body Fat percentage weight for example if you weigh 200lb. and you are at 20% body fat your lean mass is 200- (200*.20) =160. Don't know your Body Fat? Get a cheap set of calipers.

* Resist the cravings. You can do this for 14 days. It's all mental (and hunger pangs)

* Resume your regular workouts now as you can. you may not have 100% of your strength for a few days.

* you can use some store bought Organic Juices in this phase, but limit them.

Step 3: Reintroduce - through day 14

* Now you can start reintroducing solid foods into your diet. Go Slow, your digestive track has been without solid food for at least 9 days at this point.

* Lean Meats, Salads, Veggies. Some breads and Complex Carbs are ok but in moderation. Only consume complex carbs in the morning and either 1 hour before workout or one hour after.

* Drop back on the Whey Protein as you'll be getting Protein from the lean meat

* Workout like a "beast"

After day 14 you can make fresh juice a regular part of your diet. Now your body should have shed toxins, weight and loads of water. You should feel refreshed and energized.

 

[RockShawn]

Saturday cardio. Tough to do this on Saturday afternoons. Weigh in was 219.5 and pics to come later.

 

[dirtbiker666]

Hey dirt biker, here is an outline I did on the juice fast. I only did it for 7 days but the info I have is for 14. Yes juice your own and use organic veggies and fruit. below is what I posted about the fast.

Thank you so much ! i am going to try it out before I do my first run to drop some weight. Do you have the recipes ? And the only think I am going to have trouble with it organic veggies and fruits.

 

[RockShawn]

Just the recipe in the post with the green veggies.

 

[RockShawn]

Saturday's pics. 5 weeks out

 

[Anabolic5150]

5 weeks out you look good, this is where the mental part is the most critical. I've said it before, but I'll repeat it. Listen to your coach, trust him 100%. Trust in yourself and give it all you've got. Head down, volume up and kick ass!

So close now, can you taste it yet??

 

[RockShawn]

5 weeks out you look good, this is where the mental part is the most critical. I've said it before, but I'll repeat it. Listen to your coach, trust him 100%. Trust in yourself and give it all you've got. Head down, volume up and kick ass!

So close now, can you taste it yet??

Brother, truer words have never been spoken. If anyone thinks this just a physical sport, think again. The mental gremlins are everywhere!! I realize I'm competing in Men's Physique, but it's body building just the same. The prep the same the trainings the same the stress is the same; just the size is different. It's nerve racking to put in so much work and effort week after week only to see subtle changes.

Fortunate for me I do have a great coach, and he's able to look at me objectively each week and keep me motivated to go forward, pointing out the the subtle changes that I tend to overlook. And I'm fortunate to have have the support of friends here, especially you Anabolic5150, that keep me pushing and reaching.

Hell yeah I can taste it!! Jake made some changes starting this week, we're pulling carbs and shaking things up. I needed this change. My mind has really been playing tricks on me and the weakness I feel in the grocery store was getting tough to bear.

Thank you my friend. I look forward to your encouragement everyday, it has been a God-send. 5 weeks, I can't wait!!

 

[tinyshrek]

5 weeks out you look good, this is where the mental part is the most critical. I've said it before, but I'll repeat it. Listen to your coach, trust him 100%. Trust in yourself and give it all you've got. Head down, volume up and kick ass!

So close now, can you taste it yet??

Couldn't say it any better

 

[RockShawn]

Couldn't say it any better

Thank you ts. I really appreciate and need your support. It means a lot bro.

 

[~RaZr~]

Keep killing it RS! Your transformation is ridiculous brother

 

[RockShawn]

Keep killing it RS! Your transformation is ridiculous brother

Thank you my friend. Your help and support has meant a lot to me. I did start the L-tyrosine and more milk thistle. Also some L-theanine for good measure. Good call!!

 

[dirtbiker666]

You are an inspiration bro keep it up !! How has the cycle been going since you have lowered you doses ? This may be silly but is the comp tested ?? I know some people stop a few weeks out to clear there system.

 

[RockShawn]

You are an inspiration bro keep it up !! How has the cycle been going since you have lowered you doses ? This may be silly but is the comp tested ?? I know some people stop a few weeks out to clear there system.

Thanks bro. I love hearing that! Never gets old. Doses have been great. I was all over the map man. I'm literally on my TRT dose of test, 150 Masteron eod, and t3 and clen.

No they won't test for gear at this show. Only if it's a "Natural" show. I'll be on TRT the rest of my life cause of a mishap with my vasectomy so no natty shows for me ever.

Keep checking in. Hopefully this only gets better and better.

 

[fullrutt]

Wow man so awesome... Your doing a great job keep it up.....

 

[RockShawn]

Wow man so awesome... Your doing a great job keep it up.....

Thanks bro! I need all the support I can get right now. Getting tougher and tougher. Massive mental game.

 

[RockShawn]

So Today was:
AM HIIT cardio - fasted
This morning i felt great, getting into the swing of the new diet regimen. Cardio I felt strong after resting a bit over the weekend.

Afternnon meal timing was off a little cause of some travel but no cheats at all. Not even a stray almond

PM Lifting:
MMA circuit - I'll probably lift like this through the show. Super High Intensity, Flat ass exhausted me. I could just barely keep my eyes open at my son's tee ball game. The no carbs caught up with me quick - 2 full days and dragging ass. Gotta gut it out, no time for excuses or compromise.

Got some goodies from Naps today. Soon I'll be logging a "test" product in their section. Still waiting on it to come in.

Overall great day, just ready to sleep!

 

[RockShawn]

Tuesday 5/22 AM

30 min fasted HIIT.
Kinda tired but my will is strong. God, fortify my mind today.

 

[BP2000]

Man your almost 40 and you look fantastic. What made you want to get in great shape?