Thanks NG, we will post some newer pics when i am ready to show them. I want to get more cut then we can play show and tell.
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
RealDeals getting ready!!!
- Thread starter realdeal
- Start date
75 days out
Weight as of this morning- 209lbs (I dont know if this is good or not)
6am Cardio HIIT 20min
7am
8oz sirloin steak
3 whites
1 egg
1 apple
vits/mins
10am
4oz steak
4oz chicken breast
1 tbsp cider vinegar
salad
12pm
8oz ch. breast
salad
1 tbsp cider vinegar
1 tbsp sunflower oil
4pm
8oz ch. breast
salad
1 tbsp cider vinegar
1 tbsp sunflower oil
6-7 Trained Chest, Biceps, Abs
Chest
incline bb press- 3sets, 6-12reps, 135, 185, 225
incline db flyes- 3sets, 10-12reps, 35, 40, 40
crossovers- 3sets, 12reps, 60, 50, 50
Biceps
db curls- 3sets, 10reps, 35, 40, 50
cambered bar curls- 3sets, 10reps, 50, 70, 70
one arm hammer stren. preachers- 3 sets, 10reps, 50, 50, 50
concentration curls- 2sets, 10reps, 25, 25
reverse bb curls- 3sets, 12reps, 40, 45, 45
Abs
incline crunches- 3sets, 20reps
cable ab pulldowns- 3sets, 12reps, 100, 130, 130
715pm
2 scoops whey
1 tbsp flax
creatine/glutamine
9pm- Cardio 20minutes Mod. walk
10pm
1.5c brown rice
6oz banana
10oz yam
veggies
Total
287g Protein
187g Carbs
110g Fat
2886 Calories
Weight as of this morning- 209lbs (I dont know if this is good or not)
6am Cardio HIIT 20min
7am
8oz sirloin steak
3 whites
1 egg
1 apple
vits/mins
10am
4oz steak
4oz chicken breast
1 tbsp cider vinegar
salad
12pm
8oz ch. breast
salad
1 tbsp cider vinegar
1 tbsp sunflower oil
4pm
8oz ch. breast
salad
1 tbsp cider vinegar
1 tbsp sunflower oil
6-7 Trained Chest, Biceps, Abs
Chest
incline bb press- 3sets, 6-12reps, 135, 185, 225
incline db flyes- 3sets, 10-12reps, 35, 40, 40
crossovers- 3sets, 12reps, 60, 50, 50
Biceps
db curls- 3sets, 10reps, 35, 40, 50
cambered bar curls- 3sets, 10reps, 50, 70, 70
one arm hammer stren. preachers- 3 sets, 10reps, 50, 50, 50
concentration curls- 2sets, 10reps, 25, 25
reverse bb curls- 3sets, 12reps, 40, 45, 45
Abs
incline crunches- 3sets, 20reps
cable ab pulldowns- 3sets, 12reps, 100, 130, 130
715pm
2 scoops whey
1 tbsp flax
creatine/glutamine
9pm- Cardio 20minutes Mod. walk
10pm
1.5c brown rice
6oz banana
10oz yam
veggies
Total
287g Protein
187g Carbs
110g Fat
2886 Calories
Last edited:
w8lifter
Elite Member
No fat?
Dr. Pain
Banned Member
- Joined
- Feb 20, 2002
- Messages
- 11,228
- Reaction score
- 0
- Points
- 0
Damn his carb-up days come quickly, I'm freakin starving here
DP
DP
w8lifter
Elite Member
Originally posted by Dr. Pain
Damn his carb-up days come quickly, I'm freakin starving here
DP
Some of us don't even w8 for carb up days to eat carbs
I forgot to add the tbsp of butter 
My weight as of Tuesday morning is 206.5lbs!!!
I thought after my carb up days i'm supposed to add a pound not lose 3.
My weight as of Tuesday morning is 206.5lbs!!!
I thought after my carb up days i'm supposed to add a pound not lose 3.
74 days out
this morning - 206.5lbs
6am- Cardio HIIT 20min
7am
4oz lean beef
5 whites
1 egg
1c watermelon
vits/mins
10am
2 scoops whey
water
12pm
6oz lean beef
tomato
4pm
8oz chicken breast
2 tbsp cider vinegar
1 tbsp sunflower oil
5-6pm Trained- Legs, calves
Calves
incline toe press-3sets, 20-25reps, 130, 130, 150
seated raises- 3sets, 15reps, 100, 100, 100
Hams
lying curls-3sets, 12-20reps, 90, 110, 130
stiffs-3sets, 12reps, 135, 185, 205
single ham curls- 2sets, 12reps, 60
Quads
extensions 1 leg- 2sets, 15reps, 90, 90
squats- 3sets, 25reps, 135, 135, 135
bb lunges- 2sets, 20reps, 95, 95
sissy squats- 2sets, 12reps,
615pm
2 scoops whey
1 tbsp flax
creatine/glutamine
9pm
4oz lean beef
2oz chicken breast
broccolli
Total-
294g Protein
21g carbs
108g Fat
2232 Calories
this morning - 206.5lbs
6am- Cardio HIIT 20min
7am
4oz lean beef
5 whites
1 egg
1c watermelon
vits/mins
10am
2 scoops whey
water
12pm
6oz lean beef
tomato
4pm
8oz chicken breast
2 tbsp cider vinegar
1 tbsp sunflower oil
5-6pm Trained- Legs, calves
Calves
incline toe press-3sets, 20-25reps, 130, 130, 150
seated raises- 3sets, 15reps, 100, 100, 100
Hams
lying curls-3sets, 12-20reps, 90, 110, 130
stiffs-3sets, 12reps, 135, 185, 205
single ham curls- 2sets, 12reps, 60
Quads
extensions 1 leg- 2sets, 15reps, 90, 90
squats- 3sets, 25reps, 135, 135, 135
bb lunges- 2sets, 20reps, 95, 95
sissy squats- 2sets, 12reps,
615pm
2 scoops whey
1 tbsp flax
creatine/glutamine
9pm
4oz lean beef
2oz chicken breast
broccolli
Total-
294g Protein
21g carbs
108g Fat
2232 Calories
Dr. Pain
Banned Member
- Joined
- Feb 20, 2002
- Messages
- 11,228
- Reaction score
- 0
- Points
- 0
Originally posted by realdeal
I forgot to add the tbsp of butter
My weight as of Tuesday morning is 206.5lbs!!!
I thought after my carb up days I'm supposed to add a pound not lose 3.
Things happen!
How about a commentary on what's going on, cuts definition, energy levels, compostion, etc?
DP
BTW, your discipline is amazing!
Originally posted by realdeal
Thanks NG, we will post some newer pics when i am ready to show them. I want to get more cut then we can play show and tell.
Yep, you better hurry!
I really admire your disipline too.. Keep it up, which I know you will, and you'll be holding that winning statue from the comp real soon! 
Commentary:
When im getting ready to train my energy is through the roof. However when i sit down at home i can easily fall asleep right away, i usually go to bed around 11, and wake up at 6. My waist is shrinking still, but no good definition. My back and shoulders are staying wide and thick. Legs are cutting a little.
I am doing cardio twice daily now, because i found it to be too hard to do 40minutes straight of HIIT (especially) in the morning.
So i do 20min in morning and 20min at night. I will add 5min every week.
Also from all the water im drinking im hardly getting all the sleep. I go to the washroom about 20x's a day!!
Thats it so far.
When im getting ready to train my energy is through the roof. However when i sit down at home i can easily fall asleep right away, i usually go to bed around 11, and wake up at 6. My waist is shrinking still, but no good definition. My back and shoulders are staying wide and thick. Legs are cutting a little.
I am doing cardio twice daily now, because i found it to be too hard to do 40minutes straight of HIIT (especially) in the morning.
So i do 20min in morning and 20min at night. I will add 5min every week.
Also from all the water im drinking im hardly getting all the sleep. I go to the washroom about 20x's a day!!
Thats it so far.
Dr. Pain
Banned Member
- Joined
- Feb 20, 2002
- Messages
- 11,228
- Reaction score
- 0
- Points
- 0
Stop your water at 6:00 PM.
DP
DP
DONE!!
now i get to sleep
73 days out
Today is the only day i have off from the weights and cardio.
7am
8oz sirloin steak
3 whites
1 egg
1 grapefriut
vits/mins
10am
2 scoops whey
3 whites
12pm
5oz beef
broccolli
4pm
10oz chicken breast
1 tbsp sunflower oil
broccolli
8pm
10oz ch. breast
1 tbsp flax
broccolli
Total
297g Protein
25g Carbs
90g Fat
2098 Calories
Low Carbs are making me VERY, VERY tired, and i feel like a zombie.
Today is the only day i have off from the weights and cardio.
7am
8oz sirloin steak
3 whites
1 egg
1 grapefriut
vits/mins
10am
2 scoops whey
3 whites
12pm
5oz beef
broccolli
4pm
10oz chicken breast
1 tbsp sunflower oil
broccolli
8pm
10oz ch. breast
1 tbsp flax
broccolli
Total
297g Protein
25g Carbs
90g Fat
2098 Calories
Low Carbs are making me VERY, VERY tired, and i feel like a zombie.
72 days out
6am- Cardio 20min mod walk
7am
8oz ground chicken
3 whites
1 egg
1 grapefriut
vits/mins
10am
2 scoops whey
3 whites
12pm
8oz ch. breast
broccolli
Cardio 30min mod walk
5pm
6oz ground chicken
salad
2 tbsp cider vinegar
1 tbsp sunflower oil
6-7 Trained- Triceps, Back, Abs
7pm
2scoops whey
glutamine/creatine
930pm
1.5c Oatmeal
10oz Yam
apple
veggies
1 tbsp Butter
Total
299g Protein
196g Carbs
101g Fat
2889 Calories
6am- Cardio 20min mod walk
7am
8oz ground chicken
3 whites
1 egg
1 grapefriut
vits/mins
10am
2 scoops whey
3 whites
12pm
8oz ch. breast
broccolli
Cardio 30min mod walk
5pm
6oz ground chicken
salad
2 tbsp cider vinegar
1 tbsp sunflower oil
6-7 Trained- Triceps, Back, Abs
7pm
2scoops whey
glutamine/creatine
930pm
1.5c Oatmeal
10oz Yam
apple
veggies
1 tbsp Butter
Total
299g Protein
196g Carbs
101g Fat
2889 Calories
w8lifter
Elite Member
Do you feel better after your carb up RD?
71 days out
yeah i feel A LOT better after carbing up and the cold is pretty much gone.
6am-Cardio mod. walk 25min
7am
5oz ch breast
5 whites
1 egg
1/2 grapefruit
10am
2 scoops whey
12pm
5oz beef
430pm
5oz beef
3 whites
530-630pm-Trained Shoulder, traps, calves
Calves
stand.raises-3sets, 15-25reps
seated toe press-3sets, 20reps
Delts
cleans-3sets, 6-12reps
laterals-3sets, 10-15reps
machine press-2sets, 12reps
front raises-1set, 12reps,
Traps
db shrugs-2sets, 10reps
H.S. shrugs-2sets, 12reps
uprights-2sets, 12reps
645pm
2 scoops whey
1 white
1 tbsp flax
creatine/glutamine
9pm-Cardio-25min mod walk
945pm
6oz ch. breast
veggies
Total
284g Protein
20g Carbs
76g Fat
1900 Calories
yeah i feel A LOT better after carbing up and the cold is pretty much gone.
6am-Cardio mod. walk 25min
7am
5oz ch breast
5 whites
1 egg
1/2 grapefruit
10am
2 scoops whey
12pm
5oz beef
430pm
5oz beef
3 whites
530-630pm-Trained Shoulder, traps, calves
Calves
stand.raises-3sets, 15-25reps
seated toe press-3sets, 20reps
Delts
cleans-3sets, 6-12reps
laterals-3sets, 10-15reps
machine press-2sets, 12reps
front raises-1set, 12reps,
Traps
db shrugs-2sets, 10reps
H.S. shrugs-2sets, 12reps
uprights-2sets, 12reps
645pm
2 scoops whey
1 white
1 tbsp flax
creatine/glutamine
9pm-Cardio-25min mod walk
945pm
6oz ch. breast
veggies
Total
284g Protein
20g Carbs
76g Fat
1900 Calories
70 days out
8am-Cardio 25min HIIT on Bike
9am
8oz ex.lean beef
3 whites/1 yolk
1 grapefruit
vits/mins
12pm
8oz chicken breast
veggies
4pm
6oz chickne breast
salad
1 tbsp sunflower oil
2 tbsp cider vinegar
6:30pm
8oz lean ground chicken
veggies
8pm-Cardio 25min mod. walk
930pm
6oz lean ground chicken
3 whites
Total
277g Protein
20g Carbs
114g Fat
2214 Calories
8am-Cardio 25min HIIT on Bike
9am
8oz ex.lean beef
3 whites/1 yolk
1 grapefruit
vits/mins
12pm
8oz chicken breast
veggies
4pm
6oz chickne breast
salad
1 tbsp sunflower oil
2 tbsp cider vinegar
6:30pm
8oz lean ground chicken
veggies
8pm-Cardio 25min mod. walk
930pm
6oz lean ground chicken
3 whites
Total
277g Protein
20g Carbs
114g Fat
2214 Calories
Hi RD,
Just wanted to say you are doing fantastic! Wish I had your discipline when I was your age! Good for you!
Just wanted to say you are doing fantastic! Wish I had your discipline when I was your age! Good for you!
Originally posted by lina
Hi RD,
Just wanted to say you are doing fantastic! Wish I had your discipline when I was your age! Good for you!
Thankx Lina, i just do it to keep me healthy and maybe make some money in the future.
69 days out
205lbs as of this morning
8am- Cardio 25min HIIT on bike
9am
8oz chicken breast
2 whites
1 egg
1 grapefruit
vits/mins
12pm
2 scoops whey
4 whites
2 tbsp heavy cream
1 tbsp flax
3pm
8oz ch. breast
salad
1 tbsp sunflower oil
2 tbsp cider vinegar
6pm
8oz ex. lean beef
8pm- Cardio 25min mod walk
9pm
6oz ex. lean beef
Total
285g Protein
30g Carbs
110g Fat
2250 Calories
205lbs as of this morning
8am- Cardio 25min HIIT on bike
9am
8oz chicken breast
2 whites
1 egg
1 grapefruit
vits/mins
12pm
2 scoops whey
4 whites
2 tbsp heavy cream
1 tbsp flax
3pm
8oz ch. breast
salad
1 tbsp sunflower oil
2 tbsp cider vinegar
6pm
8oz ex. lean beef
8pm- Cardio 25min mod walk
9pm
6oz ex. lean beef
Total
285g Protein
30g Carbs
110g Fat
2250 Calories
68 days out
205lbs
6am-CARDIO 25MIN HIIT ON BIKE
7am
2oz ex. lean beef
6oz chicken breast
3 whites/1 yolk
1 grapefruit
vits/mins
10am
2 scoops whey
5 whites
12pm
8oz ch breast
salad
2 tbsp cider vinegar
1 tbsp sunflower oil
4pm
8oz ch breast
salad
glutamine
6-7 Trained Chest, Biceps
Chest
inc.db press-3sets, 7-12reps, 50, 60, 75
inc.SM press-3sets, 10reps, 135, 185, 135
flat db flyes-2sets, 12reps, 40
crossovers-2sets, 12repa, 60, 60
Biceps
bb curls-3sets, 10reps, 95, 105, 95
one arm db preachers-3sets, 10reps, 35
1 arm concentration curls-2sets, 10reps, 25, 25
superset with
rope pushdowns-2sets, 15reps, 90, 90
Forearms
bb reverse curls-3sets, 12reps, 35, 40, 40
7pm
2 scoops whey
3 whites
1 tbsp flax
creatine/glutamine
9pm-CARDIO 20MIN HIIT ON BIKE
1030pm- CARB UP
1.5c oatmeal
10oz yam
6oz banana
1 tbsp butter
Total
305g Protein
198g Carbs
78g Fat
2714 Calories
205lbs
6am-CARDIO 25MIN HIIT ON BIKE
7am
2oz ex. lean beef
6oz chicken breast
3 whites/1 yolk
1 grapefruit
vits/mins
10am
2 scoops whey
5 whites
12pm
8oz ch breast
salad
2 tbsp cider vinegar
1 tbsp sunflower oil
4pm
8oz ch breast
salad
glutamine
6-7 Trained Chest, Biceps
Chest
inc.db press-3sets, 7-12reps, 50, 60, 75
inc.SM press-3sets, 10reps, 135, 185, 135
flat db flyes-2sets, 12reps, 40
crossovers-2sets, 12repa, 60, 60
Biceps
bb curls-3sets, 10reps, 95, 105, 95
one arm db preachers-3sets, 10reps, 35
1 arm concentration curls-2sets, 10reps, 25, 25
superset with
rope pushdowns-2sets, 15reps, 90, 90
Forearms
bb reverse curls-3sets, 12reps, 35, 40, 40
7pm
2 scoops whey
3 whites
1 tbsp flax
creatine/glutamine
9pm-CARDIO 20MIN HIIT ON BIKE
1030pm- CARB UP
1.5c oatmeal
10oz yam
6oz banana
1 tbsp butter
Total
305g Protein
198g Carbs
78g Fat
2714 Calories
w8lifter
Elite Member
Re: 69 days out
12pm
2 scoops whey
4 whites
2 tbsp heavy cream
1 tbsp flax
.....flax or cream in the shake, not both, unless your adjusting how much....this meal had 25 grams of fat, yet your 6/9 pm meal had none....balance it out more....the cream in the shake and the flax w/ the beef would have been better!
12pm
2 scoops whey
4 whites
2 tbsp heavy cream
1 tbsp flax
.....flax or cream in the shake, not both, unless your adjusting how much....this meal had 25 grams of fat, yet your 6/9 pm meal had none....balance it out more....the cream in the shake and the flax w/ the beef would have been better!
67 days out
7am
3oz ch breast
6 whites
1 egg
1/2 grapefruit
10am
2 scoops whey
2 whites
12pm
1 can tuna
salad
Didnt feel hungry
4pm
8oz ch breast
broccolli
7pm
8oz groung chicken
10pm
4oz ch breast
4oz ground chicken
total
291g Protein
15g Carbs
62g Fat
1784 Calories
Today i was feeling really tired and exhausted.
7am
3oz ch breast
6 whites
1 egg
1/2 grapefruit
10am
2 scoops whey
2 whites
12pm
1 can tuna
salad
Didnt feel hungry
4pm
8oz ch breast
broccolli
7pm
8oz groung chicken
10pm
4oz ch breast
4oz ground chicken
total
291g Protein
15g Carbs
62g Fat
1784 Calories
Today i was feeling really tired and exhausted.
66 days out
205lbs this morning
6am-Cardio HIIT 20min
7am
8oz ch breast
3 whites
1 egg
1 grapefriut
10am
2 scoops whey
3 whites
1 tbsp flax
12pm
5oz ch breast
broccolli
4pm
8oz ch breast
ketchup
7pm
8oz ex. lean ground beef
red pepper
total
264g Protein
25g Carbs
70g Fat
1786 Calories
205lbs this morning
6am-Cardio HIIT 20min
7am
8oz ch breast
3 whites
1 egg
1 grapefriut
10am
2 scoops whey
3 whites
1 tbsp flax
12pm
5oz ch breast
broccolli
4pm
8oz ch breast
ketchup
7pm
8oz ex. lean ground beef
red pepper
total
264g Protein
25g Carbs
70g Fat
1786 Calories
w8lifter
Elite Member
RD, you need a tweak baby, starting tomorrow, next 4 days, meals/calories like this:
50 P 25 C 15 F for three meals
60 P 5 C 15 F for meal four
50P 0 C and 20 F for meal five
Totals
260 P 80 C 80 F 2080 kcal
Also, need current stats & pics
You're doing great!!!
DPw8
50 P 25 C 15 F for three meals
60 P 5 C 15 F for meal four
50P 0 C and 20 F for meal five
Totals
260 P 80 C 80 F 2080 kcal
Also, need current stats & pics
You're doing great!!!
DPw8
Last edited:
Cool, i will start that tommorrow. Do i eat the same kind of foods that i am now? or are there any new things i should add in?
I took pics 2 days ago, but that was on a new camera so i still have a lot of pics left. BUT i can tell you i am starting to slim down quite a bit in the past 2 weeks or so. I have lost 3.5in on my waist and its still going down. The cuts are becoming more evident everywhere else. So i am happy with the results SO FAR!
RD
I took pics 2 days ago, but that was on a new camera so i still have a lot of pics left. BUT i can tell you i am starting to slim down quite a bit in the past 2 weeks or so. I have lost 3.5in on my waist and its still going down. The cuts are becoming more evident everywhere else. So i am happy with the results SO FAR!
RD
Wow. This looks like a real journal.
w8lifter
Elite Member
Yes, carb sources.....oats/sweet potato/brown rice...lose the grapefruit for a bit
Sounds good RD
Sounds good RD
65 days out
7am
6oz beef
4 whites
1 egg
1 graperfruit
10am
2 scoops whey
4 whites
12pm
8oz red snapper
broccolli
4pm
8oz ch breast
2 tbsp heavy cream
trained
645pm
2 scoops whey
4 whites
1 tbsp flax
creatine/glutamine
930pm
1.5c brown rice
6oz banana
10oz yam
1 tbsp butter
total
305g Protein
184g Carbs
90g Fat
2766 Calories
7am
6oz beef
4 whites
1 egg
1 graperfruit
10am
2 scoops whey
4 whites
12pm
8oz red snapper
broccolli
4pm
8oz ch breast
2 tbsp heavy cream
trained
645pm
2 scoops whey
4 whites
1 tbsp flax
creatine/glutamine
930pm
1.5c brown rice
6oz banana
10oz yam
1 tbsp butter
total
305g Protein
184g Carbs
90g Fat
2766 Calories
64 days out
!!!!!!!!!!!!!!!!!TIME TO TWEAK!!!!!!!!!!!!!!!!!!!!!!
7AM
4oz ex. lean beef
3 whites/1 egg
1/2c oatmeal
10am
4oz beef
3oz ch breast
1/2c brown rice
12pm
4oz beef
3oz ch breast
1/2c brown rice
4pm
5oz ex. lean ground chicken
1/2c strawberries
6 whites
trained
glutamine
7pm
9oz chicken breast
Total
266g Protien
77g Carbs
80g Fat
2092 Calories
This was a tougher day because my diet changed. I now have to figure out what foods will give me certain protein/carbs/fats in each meal so i can have those figures at the end of the day.
I will space it out evenly as i go on. I think i did a good job for the first day.
!!!!!!!!!!!!!!!!!TIME TO TWEAK!!!!!!!!!!!!!!!!!!!!!!
7AM
4oz ex. lean beef
3 whites/1 egg
1/2c oatmeal
10am
4oz beef
3oz ch breast
1/2c brown rice
12pm
4oz beef
3oz ch breast
1/2c brown rice
4pm
5oz ex. lean ground chicken
1/2c strawberries
6 whites
trained
glutamine
7pm
9oz chicken breast
Total
266g Protien
77g Carbs
80g Fat
2092 Calories
This was a tougher day because my diet changed. I now have to figure out what foods will give me certain protein/carbs/fats in each meal so i can have those figures at the end of the day.
I will space it out evenly as i go on. I think i did a good job for the first day.
