RealDeals getting ready!!!

[w8lifter]

Originally posted by The_Chicken_Daddy
RD, will you please keep track of training too? eg exercises, weights used, reps achieved etc... Basically the whole sch-bang.

Thanks man.

Good idea Chicken...RD, take a notebook to the gym w/ you and write it down during RI's!

(I like that, I'm gonna call ya Chicken from now on )

 

[realdeal]

week 3 day 18

8am-
7 whites
3 eggs
1/2c oatmeal
1 tbsp flax
vits/mins

11am
6oz sirloin steak
6oz yam

2pm
3 1/2oz steak
4oz yam
2 eggs

445pm
2 scoops whey
1 white
glutamine

530pm-630pm Trained Hams, Back, abs

Hams-
seated curls 4 sets dont remember weight 12 reps each
stiff legged deads- 3 sets, 10-12 reps, 135, 185, 205
one leg standing curls- 3 sets, 12 reps, 60

Back-
chins-warm up 2 sets, 10 reps
reverse grip pulldowns- 3 sets, 10-12reps, 165
bent over bb rows- 3 sets, 10-12 reps, 135, 225, 225
cable rows- 2 sets, 12 reps, 150, 160
bodybuilding deadlifts- 3 sets, 10-12 reps, 225, 225, 235

abs-
twists- do them until i feel ive worked my obliques
incline crunches- 3 sets, 20 reps
hanging leg raises- 2 sets, 15-20 reps

645pm
2 scoops ProM3
1 apple
creatine/glutamine

8pm
2 cans tuna
2 tbsp mayo

Total=
284g protein
136g carbs (i felt like boosting my carbs up today because i was feeling depleted)
90g fat
2490 calories

 

[Robboe]

RD, you don't use a training log?

 

[realdeal]

I dont use a training log when i am dieting. Off season i do. I just keep a diet log right now. I really dont like carrying too much stuff when i am working out. I have a bottle of water, towel, belt and i wear a cd player, and straps. So i cant really carry anymore stuff.

 

[realdeal]

week 3 day 19

212lbs this morning

830am
2 eggs
5 whites
4oz beef
1/2c oatmeal
vits/mins

1130am
8oz salmon fish

230pm
8oz salmon fish

530pm
2 scoops whey
glutamine

Trained Delts, Traps, Calves

Calves-
seated raises-3 sets, 12-15reps, 110,110,165
standing raises- 3 sets, 12-15reps, 300, 310, 330

Delts-
clean and jerks- 3 sets, 10-12reps, 95, 115, 135
standing db laterals-(drop sets) 3 sets, 10-12reps, 40's then dropped to 30's for another 10 reps
cable laterals- 3 sets, 12 reps, 30, 30, 40
seated bentover laterals- 3 sets, 12-15 reps, 35, 35, 35

Traps-
BB shrugs- 3 sets, 12 reps, 135, 225, 225
hammer strength shrugs- 3 sets, 10-12 reps, 180, 270, 270

cool down-
wide bb uprights- 2 sets, 12-15 reps, 60, 60

7pm
2 scoops ProM3
1 apple
1 tbsp Flax
creatine/glutamine

830pm
can of tuna
1 tbsp mayo

Total=
304g Protein
68g Carbs
107g Fat

2451 Calories

 

[Robboe]

You use quite high volume eh?

 

[Drill Sgt. Desire]

Real Deal I just turned 19 last month and i wanted to tell you that your progress is very inspirational. I've been reading over your diaries for the last hour and it motivates me to get back in the swing of bodybuilding...considering i bought i first weight set at 12 and always fooled around with it. But anyways keep up the diarie and good luck~

 

[realdeal]

Thanks Driller, i will keep up the diary and good luck to you getting back into the swing of things.

 

[realdeal]

Originally posted by The_Chicken_Daddy
You use quite high volume eh?

do mean reps or sets? i do it until i feel i have worked the muscle i guess.

 

[Dr. Pain]

It's all good RD, we're almost ready with a big post for you!

You nutritional program is spot on, even adding more carbs the other day! Weight is stabilized, are you seeing more cuts?

DP

 

[realdeal]

yes my cuts are coming mostly in my quads, calves and back.

my waist is going down everyday. I am as focused as i've ever been. I do poses everyday, thinking of new ones to impress everyone with.

 

[realdeal]

week 3 day 20

7am- Cardio- HIIT on bike for 30minutes

815am
5 whites
2 eggs
4oz beef
1/2c oatmeal
vits/mins

1115am
8oz salmon fish

215pm
2 scoops whey
glutamine

430pm
6oz sirloin steak
4oz yam

630pm
8oz chicken breast

830pm
3oz steak
5oz ch. breast
1 tbsp flax
broccolli

9pm
Posed

Total=
323g protein
62g carbs
103g fat
2467 calories

 

[realdeal]

week 3 day 21

212lbs this morning!!

830am
1 egg
4 whites
2oz salmon
2oz beef
1/2c oatmeal
vits/mins

1130am
8oz chicken breast

230pm
2 scoops whey
1 tbsp flax
glutamine/creatine

445pm
4oz beef
4oz steak
1/2c oatmeal

645pm
8oz ch. breast
broccolli

9pm
5 whites
3 eggs

Total=
303g Protein
66g Carbs
94g Fat
2322 calories

Day off on training.

 

[realdeal]

week 4 day 22

730am-Cardio HIIT 35 minutes

845am
7 whites
3 eggs
1oz beef
1/2c oatmeal
vits/mins

(after finishing first meal i read my PM and started my new diet plan from W8 and DP)

1130am
3 scoops whey
1 tbsp flax

230pm
8oz ch. breast
green string beans

530pm
8oz ex. lean beef
broccolli

615pm-730pm-Trained-Chest, Biceps, Triceps (just to put blood in them), Abs

Chest
Incline db press- 2 warmups, 3 sets, 8-12reps, 65, 75, 80
Incline Hammer strength- 3 sets, 8-10reps, 90, 140, 180
flat db flyes- 3 sets, 10-12reps, 45, 40, 40
cable cross overs- 3 sets, 12reps, 50, 60, 60

Biceps
BB curls- warmup 1set, 3 sets, 8-12 reps, 95, 105, 105
one arm db preacher curls- 3 sets, 10reps, 30, 35, 35
21's w cambered bar- 2 sets, 21reps, 50, 50

Triceps (just to get blood in them)
rope pushdowns- 3 sets, 12reps, 80, 80, 80
cambered bar pushdowns- 3 sets, 12-15reps, 100, 100, 130

Abs
decline crunches- 3 sets, 20-25reps
seated knee ups- 2 sets, 2reps
hanging leg raises- 2 sets, 15 reps

745pm
2 scoops whey
creatine/glutamine

845pm
3oz yam
3oz banana
1 tbsp butter
green string beans
1.5c oatmeal

Total-
296g Protein
167g Carbs
103g Fat
2779 Calories

 

[Dr. Pain]

Saw your thanks on your new thread, Your Welcome, w8 did an outstanding job putting it all together!

So how did those carbs feel? Tomorrow you should get a little more pumped and the cuts shoud be more prominent!

DP

 

[Drill Sgt. Desire]

Nice Journal...

 

[realdeal]

Originally posted by Dr. Pain
Saw your thanks on your new thread, Your Welcome, w8 did an outstanding job putting it all together!

So how did those carbs feel? Tomorrow you should get a little more pumped and the cuts shoud be more prominent!

DP

Carbs felt weird because im used to not eating so much at one time. Only time will tell.

I did about 15 minutes of posing yesterday, and today i will do some more.

 

[Robboe]

Dude, you must be fit as fuck to manage 35 minutes of HIIT!!

How are you actually doing it?

 

[realdeal]

I guess i have good cardio endurance, but dont get me wrong i struggle on the last 8-10minutes of it. At the end when im on a low level and just cooling down i feel like i am on the highest level because my legs are just so full of blood.

 

[realdeal]

week 4/day 23

715am
Cardio 35minutes moderate walk

815am
5 whites
1 egg
5oz chicken breast
1/2 grapefriut
vits/mins

1115am
2 scoops whey
1 tbsp flax

230pm
7oz chicken breast
asparagus

530pm
6oz chicken breast
3 whites
Asparagus
glutamine

6pm-715pm Trained-Legs/calves

Calves
Standing raises- 3sets, 20-25reps, 300, 345, 375
incline machine raises- 3sets, 15reps, 120, 120, 120

Hams
lying ham curls- 3sets, 12-15reps, 80, 110, 120
stiff legged deads- 3sets, 10-12reps, 135, 185, 205
single leg standing curls- 2sets, 12reps, 60, 70

Quads
leg press- 3sets, 12reps, 270, 450, 540
hack squats- 3sets, 12reps, 180, 230, 270
sissy squats- 2sets, 12reps, own bw
one legged leg extensions- 2sets, 15reps, 90, 120

730pm
2 scoops whey
1 tbsp flax
glutamine/creatine

815pm
8oz salmon fish
Asparagus

Totals-
289g Protein
34g Carbs
72g Fat
1940 Calories

 

[w8lifter]

Your 2:30 meal didn't have any oil or fat RD, that would have brought your cals up, but don't forget, it's a cyclical diet, cals will be up and down depending on the day. You counted the grapefruit in your carbs? What are you using to log?

 

[realdeal]

yes i counted the grapefruit, and i am using a notebook to log my daily meals.

 

[Dr. Pain]

Please inculde BW?

If you analyze the program, it's really beautiful.....

Big Food Day w/carb-up
High frequency lower portion day
Bigger portion lower frequency days

You will be so hungry by Sunday night, I want to hear you from here!

DP

 

[realdeal]

Bodyweight as of this morning was 211lbs.

I was wondering if i should be doing my cardio sessions on any specific days?

Right now-
HIIT cardio- Monday & Saturday
Moderate walking- Tuesday & Thursday

this week i am doing 35 minutes.

 

[Robboe]

Is the cardio causing your leg strength to reduce at all yet?

 

[realdeal]

no strength in my legs has gone down yet. I try not to put my leg days around the cardio days, at least not the HIIT days.

plus i usually get around 8-9hrs of sleep a day, so that rests them up good.

 

[realdeal]

week 4/day 24

like i said before 211lbs this morning

845am
6oz ex lean beef
2oz chicken breast
3 whites
1 egg
1 grapefruit
vits/mins

1145am
2scoops whey
3 whites
1 tbsp flax

245pm
8oz chicken breast
1 tbsp flax
broccolli

545pm
2 scoops whey
1 tbsp flax
creatine/glutamine

845pm
7 whites
2 eggs
6oz chicken breast

Total=
297g Protein
44g Carbs
101g Fat
2273 calories

Cant wait for tomorrow's last meal, mmmmm full of carbs!!

 

[w8lifter]

Re: week 4/day 24

Originally posted by realdeal

Cant wait for tomorrow's last meal, mmmmm full of carbs!!

lmao! I know how you feel, I'm carbing up tonight, and I'm starving, counting down to it...one hr to go

 

[Dr. Pain]

He's going to hate DPW8 on Sunday night!


Can you say "beyond" hungry?

DP

 

[realdeal]

week 4/day 25

7am-Cardio Moderate walk 35 minutes

830am
8oz ex lean beef
3 whites
1 egg
1 grapefriut
vits/mins

1130am
3 scoops whey
1 tbsp flax

230pm
8oz turkey breast
salad

530pm
8oz turkey breast
beans

6-715pm Trained- Back, Triceps, abs

Back
bentover bb rows-2warmups, 2sets, 10-12reps, 135, 135, 225, 275
pulldowns-3sets, 8-12reps, 150, 160, 160
hammerstrength rows-3sets, 10reps, 140, 160, 160
closegrip pulldowns-2sets, 10reps, 130, 130
hypers-2sets, 12reps

Triceps
straight bar pushdowns- 3sets, 8-12reps, 100, 150, 175
skullcrushers-2sets, 10reps, 50, 70
db overhead ext.-3sets, 8-12reps, 75, 80, 90
rope pushdowns-3sets, 12reps, 80, 90, 90

abs
incline crunches-2sets, 25reps
hanging leg raises-2sets, 15reps
twists-2sets, 30reps

730pm
2 scoops whey
1 tbsp flax
creatine/glutamine

830pm
5oz turkey breast

10pm
1.5c oatmeal
6oz banana
beans
1/2 tbsp butter
(ran out of yams)

Total=
392g protein
161g carbs
113g fat
3229 calories