RealDeals getting ready!!!

[Dr. Pain]

BW? Also, Beans=Green beans?

DP

 

[w8lifter]

Okay...7:30 - 8:30 is not good....I'd say next time if you're not hungry, just skip that 8:30 meal and make the carb up the 6th meal (instead of the 7th) ...DP?

 

[Dr. Pain]

Originally posted by w8lifter
Okay...7:30 - 8:30 is not good....I'd say next time if you're not hungry, just skip that 8:30 meal and make the carb up the 6th meal (instead of the 7th) ...DP?

I let it go for two reasons, 1) Thursday is a "Big Food Day" and 2) it was post training, however, W8 is right better spacing would promote fat loss!

I use a general rule when timing gets bunched, at least 2-2.5 hours between solid food (2.5-3 is better), and 1.5-2 hours after a shake!

DP

 

[w8lifter]

RD's concern was that he wasn't hungry. I'll forward the pm

RD...were you full? Able to eat everything?

 

[Dr. Pain]

Originally posted by w8lifter
RD's concern was that he wasn't hungry. I'll forward the pm

RD...were you full? Able to eat everything?

Got it!

RD, you will be so hungry by Sunday night, trust me!

Starting eariler would solve the logistics of eating!

DP

 

[realdeal]

I think it would be hard to eat meal 5 any earlier than 730 because that is when i get back from the gym.

I was able to eat everything, and can probably add the rest of it (yam) and finish it.

What do you think would be the right times to eat?
I get home from the gym around 730pm, then after that when would be good times to fit the other two meals in?

Mondays arent hard at all because i just have 6 meals, its on thursday that i had the problems.

 

[Dr. Pain]

Just eat six meals on Thursday, it will be OK!


Any new cuts, definition?

DP

 

[realdeal]

ok i will do six

not really any new cuts coming in, its harder for me to notice because i pose everyday. Tomorrow my brother is coming and he will take some more pics of me, i will ask him if he has seen any difference since two weeks ago.

I weighed 212lbs this morning.

oh and another thing, one of my buddies from highschool and who i hang out with will be doing the same show as me. He is one year older than me and has been training just as long as me. He is fairly lean but muscular. He weighs 180lbs right now at 5'9in he will probably be 170+up at the show. This is his first comp. I talked to him today at the gym and from what i expect he will be ripped to shred's BUT i know i am wider and more muscular than him. He also knows how to pose good so i think he will be a top contender for 1st, but if i can come in as ripped as possible i will kill him. I have to hold onto as much as my mass while getting ripped. And i am TOTALLY focused on what is coming.

 

[w8lifter]

RD check your pm's in a sec!

 

[realdeal]

week 4/day 26

212lbs this morning

830am
3oz turkey breast
2oz ex. lean beef
5 whites
1 egg
1/2 grapefriut
vits/mins

1130am
2 scoops whey
1 tbsp flax

230pm
6oz chicken breast
beans

530pm
5oz ch breast
4 whites
1 tbsp flax

6-7pm Trained-Delts, Traps and calves

Calves
seated raises- 3sets, 12-20reps, 110, 110, 170
machine(leg press) calve raises-3sets, 20-25reps, 250, 270, 300

Delts
BB press-1 warmup, 3sets, 6-12reps, 95, 115, 135, 155
side db laterals-4sets, 12reps, 35, 40, 40, 40
machine rear delts- 3sets, 12-15reps, 140, 150, 160
frnt db raises- 2sets, 10reps, 30, 35

Traps
reverse smith machine shrugs-3sets, 12reps, 135, 225, 225
uprights- 2 sets, 12reps, 60, 60

7pm
2 scoops whey
1 tbsp flax
glutamine/creatine

930pm
8oz ex. lean beef

Totals=
300g Protein
34g Carbs
108g Fat
2308 Calories

 

[realdeal]

week 4/day 27

730am-Cardio HIIT on Bike-35 minutes

830am
8oz ex.lean Beef
4 whites
1 egg
1 grapefruit
vits/mins

1130am
2 scoops whey
1 tbsp flax
3 whites

230pm
8oz chicken breast
broccolli

530pm
2 scoops whey
3 whites
1.5 flax

830pm
9oz chicken breast
broccolli
1 tbsp flax

Total-
292g Protein
44g Carbs
105g Fat
2289 Calories

 

[Dr. Pain]

Hungry Yet? You will be!

BW?

DP

 

[realdeal]

not that hungry, but it was my dad's b day today and everyone was eating carbs. AAAHHHHHHH

BW-211lbs

 

[realdeal]

week 4/day 28

BW as of this morning- 211lbs

9am
8oz chicken breast
3 whites
1 egg
1 grapefruit
vits/mins

12pm
2 scoops whey
1.5 tbsp flax
creatine/glutamine

3pm
3oz ch breast
2 scoops whey
1.5 tbsp flax

6pm
10oz ch breast
broccolli
1 tbsp flax

9pm
8oz ch breast
3 whites
1 tbsp flax
tomatoe

Total=
283g Protein
44g Carbs
95g Fat
2163 Calories


DP- i dont have a craving for carbs all that much if at all. Is this good or bad? i would suppose its good, right?..... eventhough people were eating chips, mexican dipping sauce, cake, and some of my mom's polish food.

 

[Dr. Pain]

Got your PM! Your doing great!

You should be really hungry before bed!

How much water are you doing?

DP

 

[realdeal]

4 litres a day

 

[Dr. Pain]

I would like you to shoot for 5-6. Consider an iron free multimineral with diner.

DP

 

[realdeal]

week 5/day 29

weight as of this morning= 211lbs

730am- Cardio 40minutes- HIIT on bike

830am
8oz chicken breast
3 whites
1 egg
1 grapefruit

1130am
2 scoops whey
1 tbsp flax

230pm
8oz sirloin steak
salad

530pm
6oz steak
4oz ch breast
salad

6-7pm Trained Chest, Biceps, Abs

Chest
Incline bb press- just warmed up, 2 sets, 8-15reps, 135, 185
flat db press- 1 set, 10reps, 65
incline db press- 2 sets, 8-10reps, 75, 80
hammer strngth inc press- 3 sets, 4-12reps, 180, 230, 180
cable crossovers-3sets, 12-15reps, 60, 60, 60

Biceps
bb curls- 3sets, 10reps, 95, 95, 95
hammerstrength preachers (one arm)- 3sets, 10reps, 45lbs
cambered bar 21's- 2sets, 21reps, 50lbs
reverse curls- 2sets, 12reps, 45lbs

abs
hanging leg raises- 3 sets, 15reps
incline crunches- 2sets, 12reps

715pm
2 scoops whey
creatine/glutamine

10pm
1.5c oatmeal
10oz yam
6oz banana
1 tbsp butter
lettuce

Totals-
309g Protein 50%
212g Carbs 35%
93g Fat 15%

2921 Calories

6 litres Water

 

[realdeal]

week 5/day 29 Tue.

211lbs

7am- Cardio 40minutes moderate walk (350cal)


830am
5 whites
5 oz chicken breast
1 egg
1/2 grapefruit
vits/mins

1130am
2 scoops whey
1 tbsp flax

230pm
6oz ch. breast
1 tbsp flax
salad

530pm
5oz ch. breast
3 whites
carrots

6-7pm Trained- Calves, Legs

Calves
seated raises- 3sets, 12-20reps, 110, 165, 165
stnding raises- 3sets, 15-18reps, 300, 325, 325

Hams
lying leg curls- 3sets, 12-15reps, 80, 100, 140
stiff legs- 3sets, 10-12reps, 135, 225, 225
st. single leg curls- 2sets, 12reps, 60, 60

Quads
Hack squats- 3sets, 10-12reps, 180, 230, 270
single leg press- 3sets, 12-15reps, 180, 230, 270
sissy squats- 1set, 12reps
leg ext.-2sets, 12-15reps, 240, 240

715pm
2 scoops whey
creatine/glutamine

915pm
6oz ex. lean beef
1c mushrooms

Totals=
268g Protein
52g Carbs
77g Fat

1973 calories

5 litres Water

 

[w8lifter]

Nice avatar RD...must be leg week

 

[realdeal]

Originally posted by w8lifter
Nice avatar RD...must be leg week

yeah, i knew i had a pic of my legs from last year, i just had to dig them up.

 

[w8lifter]

I think glutes are next

 

[realdeal]

week 5/day 30

Originally posted by w8lifter
I think glutes are next

i dont have any pics of my ass, i guess i will have to wait until i get closer to the show.


Morning weight 209.5lbs-210lbs kept going in between.

830am
6oz ex. lean beef
2oz chicken breast
3 whites/ 1 yolk
1 grapefruit
vits/mins

1130am
2 scoops whey
1 tbsp flax
1 white

230pm
8oz ch breast
salad
2 tbsp cider vinegar
1 tbsp sunflower oil

530pm
2 scoops whey
1 tbsp flax
glutamine

830pm
3oz ch breast
8oz cod fish
salad

Totals=
285g Protein 68%
44g Carbs 10%
92g Fat 22%

2144 Calories

6 Litres water

I got the "Battle for the Olympia 2001" tape today. I have almost all the top pro's video's and this one is amazing. It gives me an extra boost in my workouts And right now i need it.

 

[realdeal]

week 5- Thursday

weighed 209lbs this morning, seem's like my weight is going down everyday day for the past 3 days.211-210-209.

730am- Cardio moderate walking 40minutes

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

1130am
2 scoops whey
1 tbsp flax

230pm
8oz chicken breast
2 tbsp cider vinegar
salad

515pm
6oz ch breast
3oz cod fish
4oz ex. lean beef

530pm-630pm Trained Back, Triceps, Abs

Back
t bar rows- 3sets, 10-12reps, 50, 100, 125
pulldowns- 3sets, 10-12reps, 130, 150, 150
incline db rows- 2sets, 10reps, 45, 45
deadlifts- 3sets, 10reps, 135, 225, 275
behind the neck pulldowns-2sets, 10reps, 120, 130

Triceps
close grip bench- 4sets, 6-15reps, 135, 145, 155, 165
press down machine (dips)-3sets, 180, 270, 270
rope pushdowns- 2sets, 12reps, 90, 100

Abs
hanging leg raises-3sets, 15reps
weighted crunches- 3sets, 12reps, 100

7pm
2 scoops whey
creatine/glutamine

9pm
1.5c oatmeal
10oz yam
6oz banana
1 tbsp butter

Total
326g Protein
212g Carbs
106g fat

3106 Calories

 

[realdeal]

week 5, Friday

This morning's weight 210lbs

I woke up with a really bad sore throat, and throughout the day it was hard for me to eat a lot and keep it down, so i ate as much as i could handle.

I skipped my first meal and just drank green tea

1145am
1/2 grapefruit
1 tbsp sunflower oil
salad
10oz ch. breast

230pm
2 scoops whey
1 tbsp flax
2 whites

530pm
7oz ch. breast
salad

730pm
8oz cod fish

930pm
2oz cod
4 whites
1 egg
broccolli

Total
234g Protein
22g carbs
48g fat

1456 Calories

I was supposed to train shoulders and traps today but my whole body was sluggish from my semi-flu symptoms. I hope tomorrow is different, because i dont want to get the FLU, which i already had a couple months ago.

 

[realdeal]

77 days out

Today i feel a little bit better but still sick!!

Morning weight 109lbs

7am Cardio 30minutes HIIT

830am
8oz Salmon Fish
3 whites
1 egg
1 apple (out of grapefriuts)
Vits/mins

1130am
2 scoops whey
3 whites
1 tbsp flax

230pm
10oz salmon
broccolli

530pm
6oz ex. lean beef

9pm
8oz chicken breast
broccolli

Total
308g Protein
40g Carbs
109g Fat

2373 Calories

 

[Dr. Pain]

Looks good, except the 109 pounds, you must be really sick j/k


DP

 

[w8lifter]

Originally posted by Dr. Pain
Looks good, except the 109 pounds, you must be really sick j/k


DP

lol

 

[realdeal]

76 days out

ooops my bad, 209lbs this morning, i guess i was so out of it from the low carbs.

cold is getting out of my system.

730am 20mins Cardio HIIT on Bike

830am
6oz ex. lean beef
4 whites
1 egg
1c watermelon
vits/mins

1130am
8oz chicken breast
salad
2 tbsp cider vinegar
1 tbsp sunflower oil

230pm
10oz salmon fish
broccolli

530pm
8oz tuna
3 whites
1 tbsp cider vinegar
salad

7pm-
Cardio 20min Mod. walk
Abs- 3excersises, 25reps, 3sets each
Posed for 15minutes

830pm
8oz ch. breast
broccolli

Total
310g Protein
30g Carbs
87g Fat

2143 Calories


YES, our strike is over, i get to go back to work and make some Cash.

 

[Jenny]

Wow Rd, doing great!! When's the comp? And, will there be any new progress pics up soon?!