Ok, Officially speaking: am I "ripped" or "shredded"? - ABCbodybuilding

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  #1  
Old 07-03-2002, 06:26 AM
Mama's Boy Mama's Boy is offline
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Default Ok, Officially speaking: am I \"ripped\" or \"shredded\"?

Read below. The results are in of my latest body fat analysis test.

6/05/02

CHEST 5
AXILLA 5.8
TRICEP 10
SUPRA 6.2
AB 9
SUBSCAP 10.4
THIGH 12

WEIGHT 174
HEIGHT 68 inches
AGE 19

BODYFAT(7) 7.065631%

[img]/forum/images/icons/grin.gif[/img] [img]/forum/images/icons/grin.gif[/img] [img]/forum/images/icons/grin.gif[/img]

Lean mass is lower because I'm off creatine, and I lost about 5 lbs during a wicked battle with viral pneumonia (DONT OVERTRAIN AND EAT RIGHT, PEOPLE!!). Would like to see what this looks like when I get back on creatine, obviously it should be lower. **** it feels good to accomplish this.

New goal.... 5%! [img]/forum/images/icons/cool.gif[/img]
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  #2  
Old 07-03-2002, 08:17 AM
The Azn Oak The Azn Oak is offline
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Default Re: Ok, Officially speaking: am I \"ripped\" or \"shredded\"?

IMO, you're super-lean working your way to ripped.

Shredded to me is under 3-4% BF
  #3  
Old 07-03-2002, 11:12 AM
should change his/her status! Edit
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Default Re: Ok, Officially speaking: am I \"ripped\" or \"shredded\"?

<blockquote><font class="small">posted by Mama's Boy:</font><hr /> Read below. The results are in of my latest body fat analysis test.

6/05/02

CHEST 5
AXILLA 5.8
TRICEP 10
SUPRA 6.2
AB 9
SUBSCAP 10.4
THIGH 12

WEIGHT 174
HEIGHT 68 inches
AGE 19

BODYFAT(7) 7.065631%

[img]/forum/images/icons/grin.gif[/img] [img]/forum/images/icons/grin.gif[/img] [img]/forum/images/icons/grin.gif[/img]

Lean mass is lower because I'm off creatine, and I lost about 5 lbs during a wicked battle with viral pneumonia (DONT OVERTRAIN AND EAT RIGHT, PEOPLE!!). Would like to see what this looks like when I get back on creatine, obviously it should be lower. **** it feels good to accomplish this.

New goal.... 5%! [img]/forum/images/icons/cool.gif[/img] <hr /></blockquote>

You are ripped for sure and bugger what anyone else thinks
  #4  
Old 07-03-2002, 05:51 PM
danceswithbarbell danceswithbarbell is offline
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Default Re: Ok, Officially speaking: am I \"ripped\" or \"shredded\"?

Sensational effort, MB. I know you've worked hard to achieve this, and you deserve to be proud.

5 percent next? Can't see why the hell not! Go for it.
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~ DWB~
  #5  
Old 07-03-2002, 06:14 PM
mesomorphin' mesomorphin' is offline
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Location: washington, d.c.
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Default Re: Ok, Officially speaking: am I \"ripped\" or \"shredded\"?

WTG, MB!

BTW -- Thanks for the advice to cut back on shakes and ditch the whey for a while. I did, and this seemed to get me off dead center and start moving again. Not in your league, but now I've made it to 8.4%, which is no doubt the best I've been in many years.
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  #6  
Old 07-03-2002, 06:49 PM
Mama's Boy Mama's Boy is offline
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Default Re: Ok, Officially speaking: am I \"ripped\" or \"shredded\"?

[MB ONLINE JOURNAL]
[7/3/02 TRAINING, BODY COMP AND DIET]

Thanks guys.

Lean Mass 161.7, by the way. I'm thinking 167-168 w/ creatine, carbs and no bloat. Sound about right? I'll start posting diet and training from this thread now... since my old journal lost a few pages (the good stuff) somehow.

Current Split:

Monday: Lower Body
Tuesday: Upper Body
Wednesday: 30-60" Light Cardio
Thursday: 30-60" Light Cardio
Friday: Off/Light Cardio
Saturday: Off/Light Cardio
Sunday or late Saturday: Full Body (Light)

Workouts are effective, but look real boring and nothing near "freaky" or "hardcore" on paper. Needless to say... try them and try the diet and you will not enjoy it. You will however enjoy the results.

Lower Body: Changes constantly. Basic rules are 1-2 sets of 12 reps or more to absolute failure. I pretty much only use the basics; Squats (when injury allows), Leg Press, Leg Curl, Leg Extension, Standing Calf Raise, Seated Calf Raise, Lunges or One-Legged Squats. I usually pick 6 exercises and do about 6-10 sets. You figure it out. DL's are out of the question... I have a screwed up back.

Upper Body: Pretty much stays the same due to injury. Would like some input here if you don't mind. I'll post specific workouts and would be looking for alternate excercises I could do instead that might lead to less aggrevation/injury. I do 1-2 sets of 8 reps or more to failure. Pretty basic: Dips, Chins, Military Press, Seated Row, Pulldown, Bar Curl, and occasional Bench Press (again, injury).

My Crazy *** Diet:
Ketogenic Monday through Saturday. This is real boring crap, but I love it! Been sticking to mostly fish and eggs, as I cannot afford good quality beef (GH free, etc), with oil and oil blends for fats. Celery, cucumbers, flax seeds and fiber supplement (Keto, right now) for fiber/bulk. Also occasional walnuts or whole hemp seeds (if I can afford).

I try to cycle protein intake so that I'm taking in as little as possible on my non-lifting, non-muscle building days. If my muscles aren't under tension (Thu, Fri, Sat) than I consume anywhere from about 80-125 grams. Lifting and tension days I consume 150-170 grams. This is the most you need to maintain lean mass. More protein would equal one of two things: too many calories and less (if any) fat burning (bad), or being bumped out of ketosis due to bad energy balance and actually breaking down muscle for glucose (very bad).

As for my carbs: I have about 30 grams pre workout for my full body workout (an apple or two, Gatorade, etc) and as much as 400 grams afterwards as a carb up, split into as many small meals as possible. Prefferably it's about 100 grams immediately, then 2-3 hours later 100 more, than 100, and finally 50 grams high glycemic, and 50 more. This makes for about a 10-15 hour carb up.

I avoid fructose, lactose, sucrose, wheat, flours, etc. for recomp to avoid bodyfat storage/spillover. Basically potatoes, sweet potatoes, rice, simple GPs. I keep fat intake to under 75 grams. I usually allow myself one sugary treat (one serving of ice cream, etc) if I desire it. Either way, I'm back to ketoland by at the latest Sunday night.

I will post in detail what I eat this weekend as a carb up.
__________________
I train and eat like a woman. Thats why I like Dr. Pain so much, I even followed him to clayman.com

http://www.subway.com/subwayroot/Men...iends/kenH.jpg
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  #7  
Old 07-06-2002, 09:43 PM
Mama's Boy Mama's Boy is offline
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Location: West Linn, OR
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Default Re: Ok, Officially speaking: am I \"ripped\" or \"shredded\"?

[MB ONLINE JOURNAL]
[TRAINING AND DIET]

Here's my non-tension days this week. I did pretty good, usually I give in in one way or another (diet soda, bite of protein bar, too many nuts/seeds, etc). This week, the only "un-cut" thing I did (haha) was have 2-3 shots of vodka at the July 4th party. Here goes:

THURSDAY: KD and 60" Light Cardio first thing in the morning. Macronutrient breakdown was something like: 120 P, 200 F, 15 C. Had a late night! Ate 6 total meals, although still very small. Had a 10 oz steak AND a hamburger patty at the party... too much!

FRIDAY: KD and 60" Light Cardio. Worked most of the day. Cardio really sucks! Not that it's hard or anything... it's just boring and almost too easy. Why does it have to be so effective!?!? I swear I could've done this in my sleep. Ate a lot less today: 90 P/140 F/12 C. I had a few carbs before bed: 1 cup green beans and cauliflower mix, 1 slice low carb bread. Greens are really good with sour cream, by the way.

SATURDAY: KD and 30" Light Cardio first thing in the morning. Day is not over yet, but I think I'll survive. So far: 30 P/45 F/1-2 C. I'm experimenting with a "fat fast" (from Atkins): One day a week, I plan to eat: 15 grams of protein, 22 grams of fat and zero carbs per meal x 5. My tweak is that if I get hungry (I usually do), I'll down a tbsp of Ultra EFA. I should probably ditch the cardio if I'm going to do this, right?

Sunday will be the depletion circuit. Will post the workout in detail, as well as RECOMP numbers, foods, times, etc. I know a lot of you are interested in CKDs, and this is what they're all about.
__________________
I train and eat like a woman. Thats why I like Dr. Pain so much, I even followed him to clayman.com

http://www.subway.com/subwayroot/Men...iends/kenH.jpg
My Before and After Pics

  #8  
Old 07-08-2002, 03:15 PM
Mama's Boy Mama's Boy is offline
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Default Re: Ok, Officially speaking: am I \"ripped\" or \"shredded\"?

[MB ONLINE JOURNAL]
[TRAINING]

Here is my workout for Sunday. This is meant to be a muscle glycogen
depletion circuit. The idea is that decreasing muscle glycogen to
as little as possible through exercise and lack of carbs will
create a rebound effect when the muscles are allowed adequate sources
of quality carbohydrate.

I recommend the following workout (or something similar)
to those on a CKD or TKD. I am usually able to deplete myself within
an hour, or as written. All sets are 15-20 reps at a 1:1:1:1 tempo.
1:00 rest between sets, at least 5:00 between circuits. I take this
opportunity to stretch out.

No failure, no freaky or hardcore shocking principles. Just basic movements
designed to deplete your muscles of any and all remaining
glycogen. Needless to say this workout is NOT FUN!

I have found through experimentation that compound movements work
the best, followed by tried and true isolation movements to finish
anything off that needs finishing. Nothing fancy.

First Circuit (Complete Twice)

Squat
Bar Dips
Deadlift
Bench
Bent Row
Lunge
Chinup
Leg Press
Upright Row
Military Press

Secondary Circuit (Complete Once, If Necessary)

Leg Curl
Pullover
Leg Extension
Flyes
Tricep Extension
Standing Calf Raise
Barbell Curl
Bicycle Ab Movement (:40)
Forearm Curl
Digging (:40 each)

That's it. Now some carbs.
__________________
I train and eat like a woman. Thats why I like Dr. Pain so much, I even followed him to clayman.com

http://www.subway.com/subwayroot/Men...iends/kenH.jpg
My Before and After Pics

  #9  
Old 07-08-2002, 03:23 PM
Mama's Boy Mama's Boy is offline
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Join Date: Jul 2001
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Default MB Online Journal

[MB ONLINE JOURNAL]
[RECOMPOSITION DIET]

This is what I ate today, before and following my glycogen
depletion circuit. Again, avoiding the bad sugars- eating
ENOUGH protein and keeping fat intake low enough. These are the
only goals. I gave myself 12 hours.

About 90 min. before the workout (12:30 pm), I consumed:

PRE) Balance Bars x 2
30 P/44 C/14 F

Notes: Pretty tasty. I always allow myself to chose my
"Pre Meal" on a whim. Ultimately it doesn't matter what I
eat here, as long as macronutrients are kept in check. They were, so
everything is fine. As an extra careful precaution- I chose to eat
the two bars that do not contain glycerine or other sugar alcohols
in any form.

Immediately after the workout: (3:00 pm)

1) Shake:
3/4 pack Jello SF/FF banana cream pudding (0 P/30 C/0 F)
1 serving Prolab CarboPro Maltodextrin (0 P/55 C/0 F)
2 servings Designer Whey Strawberry (36 P/6 C/3 F)

36 P/91 C/3 F

Notes: Basically made a strawberry banana protein shake.
Not bad. The maltodextrin doesn't mix too well, and have an
odd taste to it. Kind of like a hint of what some free form
aminos taste like. I wouldn't call it good whatever it is. MNs are
in check! Good. Perhaps I could've eaten more carbs here.

2) Salad: (5:00)
3 cups lettuce
1 cup tomatoes (o P/10 C/O F)
2/3 cup brown rice (0 P/60 C/0 F)
1 oz monterrey jack cheese (6 P/1 C/8 F)
4 oz extra lean steak (22 P/0 C/8 F)
1/2 serving tortilla chips (0 P/9 C/4 F)

Notes: This was an unplanned meal... and I think I did
quite well, except the extra fat. Next time- cut out the cheese,
and also the chips.

28 P/80 C/20 F

3) Meal 3: (6:45)
1 cup Wild Brown Rice Mix (0 P/90 C/0 F)
1 cup broccolli and cauliflower mix
3 oz chicken breast (22 P/0 C/5 F)
2 graham cracker cookies (0 P/15 C/5 F)

22 P/90 C/10 F

Notes: Almost perfect, except the cookies. These were incredibly
small, but still contain sucrose and are therefore bad for recomp!
Also, the extra fat would be better off coming from an EFA oil
blend.

4) Meal 4: (8:45)
3/4 cup Steel Cut Oats/Oat Bran/Rolled Oats Mix (0 P/70 C/0 F)
1 serving Designer Whey Protein Vanilla (18 P/3 C/2 F)
2 tbsp Davinci SF Pancake Syrup (0 P/0 C/0 F)
2 tbsp Heavy Cream (0 P/2 C/10 F)
3 Dessicated Liver Tablets (6 P/0 C/0 F)

24 P/75 C/12 F

Notes: Next time eat the oatmeal straight w/ syrup and whey... ditch
the cream in favor of EFAs! ****, that's 3 meals in a row where I am
having "fat issues." Otherwise perfect.

5) Meal 5: (10:30)
2/3 cup Wild Brown Rice Mix (0 P/60 C/0 F)
1 cup green beans
1/2 cup broccolli and cauliflower
3 oz tuna fish (22 P/o C/2 F)
1.5 tbsp brown rice syrup (0 P/15 C/0 F)
1/16 cup raw almonds (1 P/0 C/4 F)

23 P/75 C/6 F

Notes: Perhaps too many carbs this late in the recomp. We'll
see tomorrow! At this point I was starting to bloat a little, but it felt
more like a calorie bloat than a carb bloat. Going from 2 k
or less calories to almost 3500 in one day is a big jump.

6) Meal 5: (12:15)
1 pack Smarties (0 P/25 C/0 F)
1 Balance Bar Chocolate Raspberry (14 P/21 C/6 F)

14 P/46 C/6 F

Notes: A little high glycemic carbs to finish things off! MB Style, Baby!
Would've had a shot of Designer Whey and another candy instead
of the Balance Bar, but I was away from home at the time. I followed this
meal with a little rebound hyperinsulimia and a huge, lumbering sleep.

Here's my totals for the day:

177 P/501 C/71 F

708 Protein Calories (21.1%)
2004 Carb Calories (59.8%)
639 Fat Calories (19.1%)

3351 Total Calories

Overal I did well. Biggest problems were my fat intake early on,
as well as the snippets of sugar (sucrose) I ate throughout.
Cookies were not worth possible spillage, nor was the last Balance
Bar. Perhaps I should compile a list of carbs and carb sources
that are sugar/fructose/lactose/wheat free. Then, list from high to
low glycemic. Something like a BB's guide to carbs: Maltodextrin to
Steel Cut Oats.

Next week I plan on eating more Oatmeal/Oat Bran mix! **** that's
good. Also, the only added fat will be Ultra EFA from Spectrum (1-2
tsp per meal) I also question my bodies' need for 500 carbs in a
day. I mean, I'm not stepping on stage, so why try to "fill" myself?
Perhaps less is better.

Any thoughts, comments, suggestions, etc are greaty appreciated.
__________________
I train and eat like a woman. Thats why I like Dr. Pain so much, I even followed him to clayman.com

http://www.subway.com/subwayroot/Men...iends/kenH.jpg
My Before and After Pics

  #10  
Old 07-08-2002, 03:54 PM
should change his/her status! Edit
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Default Re: MB Online Journal

500 carbs! Hehe, that was ME, pre-bodybuilding, the carbohydrate queen!
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