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ryuage
07-12-2004, 09:52 AM
bulking is so much cheaper... get to buy a little goodies for myself now! I need some new workout headphones, was looking at the high end stuff but went for a cheaper alternative and will purchase the sony fontopia mdrex71's...

I store fat in all the typical "male stubborn areas"

it's not pleasent to have abs when you can grab a handful of fat from your lower back or pinch some love handles...

ryuage
07-12-2004, 04:30 PM
June 12

Sleep
7 hours maybe...

AM : Depletion Workout (2 hours) - came home took my yohimbine/caffeine and headed to the gym to do 1 hour of low/medium intensity elliptical cardio.

Diet ~ 1350 calories

Pre WO
Protein Shake

Meal 1
8 oz chicken
green beans

Meal 2
8 oz chicken
green beans

Meal 3
4 egg whites
4 oz lean ground beef
green beans

Meal 4
salmon
green beans
4 egg whites

6 fish oil caps.

benny
07-12-2004, 07:29 PM
ud 2.0 is too confusing for me, good luck with it. if your comparison pictures are superawesome i may have to figure out the ud 2.0, but it seems like ud 239058798.9/pi to me.

ryuage
07-13-2004, 09:00 AM
thanks benny, it's not confusing as people make it out to be.... just takes dedication to really make the diet work,.

ryuage
07-13-2004, 09:04 AM
June 13

Sleep
8 Hours

AM Cardio - 1 hour low/medium intensity on the Elliptical

Diet ~1380 calories

Meal 1
8 egg whites
4 oz lean ground beef
green beans

Meal 2
8 oz chicken
green beans

Meal 3
8 oz chicken
green beans

Meal 4
8 oz salmon
green beans

6 fish oil caps

- basic day of dieting on the ud2.0 diet, tomorrow will do a little "alpha mediated fat cardio" where the regime is basically

5-10 minutes high intensity cardio
5 minute rest
30-60 minutes low/medium intensity

People recommend to do it on thursday as your body does a nifty thing while being on low carbs for a few days and it's easier to mobilize that pesky stubborn fat areas... im doing it tomorrow as I might not be able to do it Thursday morning and the fact that I restricted carbs a bit on Sunday and did the full depletion on Monday... so technically wouldn't it work on Wednsnday now as well?

Alke
07-13-2004, 03:52 PM
so like, your almost done cutting with UD2?

Your eating is aces man, you should do awesome when you get to bulking again!

ryuage
07-13-2004, 04:56 PM
not even close kenn =\ im in week 2 Im going for about 8 weeks hoping to hit my goals by then and be 10% or even single digit for the first time.

dissipate
07-14-2004, 06:51 AM
hello ryuage :) :spam:


...lookin foward to those pics.
me too

your diet on the 12th and 13th sounds really... strict. what's yohimbine/caffeine?

ryuage
07-14-2004, 03:36 PM
dissipate
- wassup, yohimbine/caffeine are stimulants I take it prior to morning cardio to help mobilize fat.

ryuage
07-14-2004, 03:40 PM
June 14

Sleep
- 8 hours

AM Cardio : Alpha mediated cardio

3 minute warmup
5 minutes intervals 7mph/12mph
5 minute break
50 minutes low/medium intensity cardio on the elliptical

Diet ~1362 calories

Meal 1
8 egg whites
4 oz lean ground beef
green beans

Meal 2
8 oz chicken breast
green beans

Meal 3
8 oz chicken breast
green beans

Meal 4
5 oz salmon
6 egg whites
green beans

6 fish oil caps

- went to the commisary today..., never really looked at their prices in terms of meat.. but damn I have been going to the wrong place, without buying in bulk

chicken breast - 2.04/lb
93% lean ground beef - 1.20/lb
97% lean ground beef - 2.15/lb

I've been paying quite more for the ground beef! probably could get even chepaer in bulk! I also picked up some diet rite (fruit soda I believe sweetened with splenda).... heard it's pretty good and figured I'd give it a try since Im starving myself to death maybe it'll help me mentally I havent really drank any soda in years... oh and it's sodium and caffeine free, or maybe 5 mg sodium per serving? Also picked up some fat free lays and ruffles (cheddar and sour cream, and bbq flavors) gonna hit those up on the carb up!!! I can't wait :) drool....

dissipate
07-16-2004, 07:50 AM
hey ryuage, do the stimulants work? and where do you get them?

ryuage
07-16-2004, 09:43 AM
they are over the counter supplements that can be bought practically at any store, supplement store, or online supplement store.

As far as yohimbine I believe it is working and caffeine.. .well ya caffeine is caffeine.. you know what caffeine is right?

dissipate
07-17-2004, 07:33 AM
you know what caffeine is right? yes :p i was thinking about these caffeine pills and whether to get some because i want a big boost in the morning before my cardio :)

ryuage
07-19-2004, 03:14 PM
sorry for no update in awhile, will post the last couple days in due time.... but for todays..

June 19th

Sleep
- barely any I am having sleeping problems lately, I seem to wake up after about 3-4 hours then find it hard to get sleep after that, and to add was getting called so that didn't help.

Training : 2 1/2 hour depletion = total exhaustion

- Continue to do it in this manner, because why make myself miserable over the course of two workouts when I can cover it all in one, and I had the spare time to do so having the day off. Made sure I hit tut of 45 seconds - 1 minute per set.

11 sets quads
11 sets hams
12 sets chest
12 sets back
8 sets delts
8 sets bis
8 sets tris
8 sets calves

Finished workout with 45 minutes on the stationary bike and a low intensity to burn up those ffa's floating around.

- I also decided to purchase some lipoderm ultra and will add that to my arsenal tomorrow for my love handles/lower back. Mainly for my lower back though as that is where i gain all my fat yet lose it last in that area.

Diet ~standard starvation diet that goes along with the ud2.0, but hey for the quest to be utterly ripped we can deal with it, plus the carb load is mucho fun.

pruneman
07-19-2004, 04:05 PM
dang that looks like total exhaustion

BigNic
07-19-2004, 05:29 PM
jesus, ive said it before, your an intense guy

ryuage
07-20-2004, 09:50 AM
June 20

Sleep
- on and off for like 9 hours pretty much tossed and turned all night long

AM Cardio
3 minute warmup
5 minute intervals 30 second sprint/ 30 second jog 7mph/11.5 mph
3 minute cool down

5 minute break

45 minute steady low/medium intensity cardio on elliptical

Diet ~1200 calories

Meal 1
7 oz salmon
asparagus

Meal 2
8 oz turkey
spinach

Meal 3
8 oz chicken breast
green beans

Meal 4
8 oz chicken breast
asparagus

6 fish oil caps

Random Thoughts
- been really looking into the "dark side" and have put together a first cycle rought draft, will I end up doing it ... who knows. I ended up going shopping after my hair cut today and bought groceries... basically a bunch of meat at the commisary where I found it to be cheappppppppp! got my boneless skinless chicken, turkey, 97% lean ground beef, and some eye of round steak for the next 2 weeks or longer. I also find myself doing a lot of things I would normally not recommend others do, but ud2.0 reasons it out so I do it anyway.

Oh and I ended up buying me a radar detector, things come in handy... should get hear this week hopefully was deciding between valentine one and the escort 8500... price/performance I went with the 8500

BigNic
07-20-2004, 11:14 AM
hey ryuage, i buy all my meat at the commisary too..its cheap as ****.

ryuage
07-20-2004, 01:37 PM
heck ya... :)

Alke
07-20-2004, 03:14 PM
awesome work man!

carb load IS fun cutting, I can feel my metabolism speeding up and my body radiating heat after a good carb load!

ryuage
07-20-2004, 03:42 PM
another heck ya.... haha

oh and did another hour long cardio session

low/medium intensity on the treadmill :) <---- cardioholic.

pruneman
07-20-2004, 05:09 PM
dark side eh? radar detector eh? cheap meat eh? living the fast life I see :p

benny
07-20-2004, 08:58 PM
I haven't stopped by in a while, looks like you are kickin' ass. Did you ever do the "Are you really a WBB member challenge?" Just curious.
I got a Cobra radar detector and it is basically a "you are getting a ticket now" detector. It has saved me a couple of times, but most of the time I see the cop before it goes off. It really just annoys me most of the time.

Stay away from the darkside, your nuts will fall off and your heart will explode within weeks tuttut

ryuage
07-21-2004, 05:11 AM
pruneman
the fast life... no just the... ya I guess you are right... at least for about another year I'm trying to make life feel that way :) then it's back home to cali and then life will sloooooooooooooooooow down.

benny
You know what... I meant to on my depletion workout this week and I forgot, I am attempting it for sure this upcoming depletion, escort 8500 is ranked #1 and #2 for radar detectors by about every analysis usually it is beat by the valentine 1 which is supposedly the best but $400 =\ I'll pass. I've contemplated the darkside

nuts and heart.... vs muscles.... which one! haha

GrumpyTX
07-21-2004, 08:30 AM
Damn dude, 1200 calories and an hour of cardio? Is the weight just melting off of you?

Focused70
07-21-2004, 09:44 AM
impressive, dude.

Is it snowing in carb hell yet? :D

Stash

ryuage
07-21-2004, 09:53 AM
grump - yah it is actually, I am probably as lean as I was before my bulk 4 months ago but 20 lbs heavier (fully depleted) I just wish the stubborn fat would go away, I tend to hold it all in my lower back and it was 2 hours of cardio yesterday :)

Soba - not yet! carbs so close I can taste them already.

ryuage
07-21-2004, 09:58 AM
June 21

Sleep
- really bag night again this has been ocurring for the last week or so, if it continues I will get it checked out, I bought a night time sleep stack from the vitamin shoppe courtious of them and the 10 dollar gift certicate floating around, it contains 5 htp, melatonin, magnesium, b6, and some other misc stuff hopefully this will aid me, I dont want to resort to actually sleeping drugs.

AM Cardio
3 minute warmup
5 minutes intervals 7mph/11.5mph 30 seconds each
3 minute cool down

5 minute rest

1 hour low-medium intensity on the elliptical

PM cardio
plan to hit up the treadmill for a low intensity bout tonight maybe 30-60 minutes

Diet ~ 1200 calories

Meal 1
4 oz lean ground beef
green beans
6 egg whites

Meal 2
8 oz chicken
broccoli

Meal 3
8 oz chicken
broccoli

Meal 4
8 oz chicken
spinach

6 fish oil caps

Random Thoughts
- hrmm whoevers reading this if you didnt catch my bump of the vitaminneshoppe post they have a 10 dollars of 10 dollars coupon circulating still ending July 31st, if you are like me then you would purchase 1 item at a time going back using the same coupon, but hey if you have morals against that then by all means... I am a cheap bastard. Need to sign up for next terms classes!

Bruteman
07-21-2004, 05:01 PM
Random Thoughts
- hrmm whoevers reading this if you didnt catch my bump of the vitaminneshoppe post they have a 10 dollars of 10 dollars coupon circulating still ending July 31st, if you are like me then you would purchase 1 item at a time going back using the same coupon, but hey if you have morals against that then by all means... I am a cheap bastard. Need to sign up for next terms classes!
:evillaugh: Nice! I like the way you work the system.
*pats ryuage on the back*

Nice job on the cut so far. That ud2 crap takes a lot more dedication than I've got.

rookiebldr
07-21-2004, 07:23 PM
I've contemplated the darkside

nuts and heart.... vs muscles.... which one! haha


:omg: ;)

ryuage
07-22-2004, 05:15 PM
June 22

Sleep
- was a little better tonight, I think the sleep product from the vitaminneshoppe helped a bit, got about 5-6 hours before waking up... had a little trouble falling asleep but managed another hour.

AM Cardio
3 minute warmup
5 minutes of intervals at 7mph/11.5mph 30 seconds each
3 minute cool down
5 minute break
50 minutes low/medium intensity bike

PM Tension Workout
- I dont know if it is to much of any concern how much you lift compared to last week, I think it is just a stimulus and there to provide further glycogen depletion to ready the individual for the carb up. Lifts did go up a a bit, maybe a rep or two... guy messed me up on my db incline presses... he decided to practically go right next to me where I can practically hit him and do some concentration curls.

Diet ~720 calories prior to tension wo

- not to much variety

Meal 1
2 scoops nitrean
2 fish oil caps

Meal 2
2 scoops nitrean
2 fish oil caps

Meal 3
2 scoops nitrean
2 fish oil caps

- I told you it wasnt to much variety, I was doing a little reading on lyles site... I wonder if their is really any difference between the low carb days and the psmf diet he outlines... anyone have any thoughts on that?

Anyway after the tension wo had some smarties and a scoop of protein with creatine.

BigNic
07-22-2004, 06:14 PM
some solid cardio bro

ryuage
07-22-2004, 06:33 PM
thanks, part of why I am cutting is to rid my body of "dead weight" to improve my cardio performance.

ryuage
07-23-2004, 02:13 PM
June 23

Sleep
- 6 hours

Rest Day - Carb Load

Diet ~5535 calories

Thursday evening post wo
12 rolls smarties
1 scoop nitrean

Meal 1
Udon noodles
2 whole wheat pitas
organic pasta sauce
2 slices ff cheese

Meal 2
2 cups kashi heart to heart
1 cup generic lucky charms
1/2 cup milk

Meal 3
4 oz ww spaghetti
1 ww pita bread
organic pasta sauce
1 slice ff cheese

Meal 4
1 packet Liption teriyaki rice

Meal 5
4 oz ww spaghetti
1 cup ww rotini
organic pasta sauce

Meal 6
3 ww pita breads
1 cup oatmeal
organic pasta suace
2 slices ff cheese

Meal 7
1 packet lipton spanish rice

Meal 8
6 oz ww spaghetti
organic pasta suace

Random Thoughts
argh Im tired! got work at the gym for a couple hours then its time for my last carb meal and time for bed to get ready for the power workout. Did gas masks checks today at work so we went in the gas chamber, face stings a bit.

Chubrock
07-23-2004, 04:31 PM
Good lookin stuff in here lately man. How'd you enjoy the Carb Load day?

BigNic
07-23-2004, 04:32 PM
lovin the smarties there, eh bro

rookiebldr
07-23-2004, 05:09 PM
Nicely done on the carb up. yum, yum, rockets (smarties) :D

ryuage
07-23-2004, 08:19 PM
chubrock
carbssssssssssssssssssssssssssssssss droooool
tomorrow I should be :strong:

Bignic
yah I figured Id try something else... when I was in Iraq it's what I would eat these genericsmarties after I worked out from all the care packages everyone sent it was one of those cheap generic type candies that people would send in bulk from like the 99 cent store.

rookiebldr
smarties rule :) sweeeeetness. Oh well back to low carb.

BigNic
07-23-2004, 08:21 PM
lol word, i love those things

ryuage
07-23-2004, 08:22 PM
More random thoughts...

after being fat all my life I find it hard and to find a comprimise between gaining weight and leaning out... the theory behind starting from a low bodyfat is that the person in turn would have a better muscle gain to fat gain ratio, now would this be true in people who used to be large or would it only pertain to people who are naturally lean... Im thinking the latter one to be correct, now what I am or will try to accomplish is to get down to that low bodyfat and try and establish a new bf setpoint and hopefully be able to maintain a low bf year round without this bulking/cutting cycle type dieting.

ryuage
07-25-2004, 06:55 AM
June 25

Sleep
- 8 hours, my sleep has improved dramatically, I believe the supplement I purchased with a mix of ingredients has helped this.

yesterday i hit up my power workout, and all though the first half wasnt so powerful the second half was good... I think I wasn't warmed up and wasn't at all motivated in the beginning... my strength decreased a bit but I think that was due to the fact that i wasn't in the right state of mind until the second half.

today I plan on doing some hitt and some abs... I might even start the depletion workout early by hitting it up tonight, I don't know yet this week seems like it is gonna be a busy week... I got more hours at my part time job and at my other life we are gonna be pretty busy doing dep exercises for .. (deployment ex) supposedly there is talk of going again in november which I am so not up for because i am supposed to be out april/may and just got back so I might get stop lossed and will head back to the desert and hopefully get sent back early to start clearing and head back to cali and go back to normal life. I am looking forward to that day especially since my girl is still in cali :( I am planning on pursuing my clinical nutrition degree at the university of california davis or possible berkley.

BigNic
07-25-2004, 06:58 AM
damn man that would suck if you got sent back. Sounds like a good degree.

dissipate
07-25-2004, 06:59 AM
wow tons of smarties there. and how did you fit in 8 meals?? every 1/1/2h?? sweet 8 hrs sleep, what sort of night time sleep stack did you get?

pruneman
07-25-2004, 07:13 AM
More random thoughts...

after being fat all my life I find it hard and to find a comprimise between gaining weight and leaning out... the theory behind starting from a low bodyfat is that the person in turn would have a better muscle gain to fat gain ratio, now would this be true in people who used to be large or would it only pertain to people who are naturally lean... Im thinking the latter one to be correct, now what I am or will try to accomplish is to get down to that low bodyfat and try and establish a new bf setpoint and hopefully be able to maintain a low bf year round without this bulking/cutting cycle type dieting.


I think that if you are starting from a low BF, you should be able to maintain a good bit of your leanness on a bulk. If you have a natural tendency to gain fat, then your calorie surplus should not be quite as high as it would be for someone who is naturally more lean. The point is that you do need a calorie surplus to gain weight. The size of that surplus should be based on your metabolism. Your bulking may be hindered if you are trying to stay at a very low BF year round, but if you have a good understanding of your caloric needs then you should be able to gain weight and remain lean. I think that the area that most people fall short in is knowing what their caloric needs are...they either underestimate it and never see the gains they want, or they overestimate it and gain fat. For someone in your situation who (as you say) is more susceptible to gaining fat, I think it is important to have a very good understanding of what your maintenance calories are before you start a bulk.

ryuage
07-25-2004, 07:28 AM
Bignic - ya, was interested in the field of becoming a rd perhaps

dissipate - smarties!! ya this week i used smarties instead just for a change and they taste so much yummier! I blieve I ate 6-7 meals on friday and 1 or 2 from the previous night but if I had the chance i would eat every 1 1/2 hour :) my sleep stack is

got this supplement and vitaminneshoppe called sleep naturally, it's the vs brand and contains

10 ng niacin
2 mg b6
400 mcg folic acid
200 mg magnesium
650 mg blend of valerian root, chamomile, passion flower, lemon bal,m, skullcap, catnip, hops, ashwagandha
10 mg 5htp
and 2 mg melatonin

pruneman - I understand the whole concept and will probably do that... it's hard to find the balance and the sacrifice between maximal muscle gain... but to remain lean I will do it this time around when I reach my desired bodyfat, my last bulk I started off slow and ended up upping the calories.. I know I don't need much to gain weight though. I've been considering the use of aas and was planning on doing a 10-12 week cycle to try it out, now I know I can achieve much more naturally but honestly just feel like giving it a go, now here comes the compromise again... eat tons to maximize gains on a cycle or still eat at or just above maintenance, and hope the aas will aid in utilizing the nutrients at best.

pruneman
07-25-2004, 08:17 AM
pruneman - I understand the whole concept and will probably do that.
LOL. Yeah I know you do. So do I, but it just sometimes helps to have it pounded into us. It is an easy concept to understand, but a much more difficult one to actually apply:p



I've been considering the use of aas and was planning on doing a 10-12 week cycle to try it out, now I know I can achieve much more naturally but honestly just feel like giving it a go, now here comes the compromise again... eat tons to maximize gains on a cycle or still eat at or just above maintenance, and hope the aas will aid in utilizing the nutrients at best.

IMHO I think you should try to bulk using the ideas you have previously mentioned and the ones that I mentioned in my last post before you use AAS. I do not condone AAS at all. I only think that you should have a little more experience with bulking first so that you have a better understanding of how your body responds to excess calories before you take the plunge. That way, you will get the most out of your AAS cycle.

Coke
07-25-2004, 08:45 AM
That is a very interesting product to help induce natural sleep patterns...although I don't have the problem I am still taking note of it - thanks for sharing bro.

Beast
07-25-2004, 09:08 AM
eat tons to maximize gains
Definitely. Trust me, you'll want to do this.

Did you ever decide on the cycle you're going to do?

ryuage
07-25-2004, 09:28 AM
cocoa - np

beast - yes I have posted it
10-12 weeks test ent 500 mg
4 weeks dbol 30/ed
2 weeks nolva
3 weeks clomid therapy

was also considering using nolva 10 mg/ed during cycle along with arimdex sp?
and using hcg as well along with b6

Beast
07-25-2004, 11:09 PM
I am ending the same cycle right now. I took nolva/arimidex for the first few weeks or so, then stopped to see what would happen. I had no bloating, for some reason.

JustinF
07-26-2004, 06:26 PM
:spam: Weee, another journal to check out! :D

ryuage
07-27-2004, 04:37 PM
nice of you to stop by justin

June 27

HECTIC HECTIC sorry for no update work is hectic...

Anyway normal day of depletion yesterday, today I did 40 minutes of light walking on the treadmill

Calories ~1000 :o and the funny thing is Im not even that hungry... sorry I cant update too much more got work to do but will edit later on.

ryuage
07-28-2004, 10:53 AM
June 28

Sleep
- sleep improving greatly, 9 hours

AM Cardio : Alpha mediated
3 minute warmup
5 minute intervals - 7/11 mph 30 seconds each
3 minute cooldown

30 minutes low intensity bike

- cardio intervals were fairly easy even on low carb/low cals

Diet ~1000 calories

Meal 1
2 scoops nitrean

Meal 2
8 oz chicken
spinach

Meal 3
8 oz chicken
spinach

Meal 4
3 scoops nitrean

6 fish oil caps

- sleep will probably suffer a bit tonight I have work after work heh... from 6-10 and will probably be up to do some cardio tomorrow as well early AM.

YoBrickWall
07-29-2004, 11:34 AM
yo ryuage- 9hr sleep. now your talking my style. sleep does a body good

YBW

ryuage
07-29-2004, 12:03 PM
ya, that was a lucky night... ill be suprised if I see that much sleep again.

ryuage
07-29-2004, 12:06 PM
July 29

Sleep
- 5 hours

AM Cardio Session with an added session a few hours later
- medium intensity bike

Diet~?????

Meal 1
2 scoops nitrean

Meal 2
4 oz chicken
6 egg whites
1 ff cheese
spinach

- Yesterday I believe I experienced a hypoglycemic episode... felt lethargic, blurry vision, nausea, etc... might have been a bit of added dehydration even with all my water intake. My diet is lacking in sodium and I have decided to add a bit with each meal in the form of condiments/spices. Got stuck with the ol IV this morning and it did the body good. Will take pictures tomorrow morning or tonight depleted then another one after the carbup... hopefully this will mark the half way point of my ud2 stint. I also got my powerhooks in today so will put those to use during the tension workout tomorrow morning. Decided to run an 8 day version of ud2 this week.

dissipate
07-30-2004, 08:19 AM
ya this week i used smarties instead just for a change and they taste so much yummier! hehe! :D


I blieve I ate 6-7 meals on friday and 1 or 2 from the previous night
wow...

the sleep stack looks good and your sleep looked like it was getting better till yesterday night hmm..

ugh on the lethargy, nausea.. blurry vision... but just one week ago you were on 5.5k cals eh, so i guess your body must be shocked enough at the drop.

ryuage
08-02-2004, 06:13 PM
August 2

- alright so I haven't updated in awhile, work is hectic especially working 2 jobs and managing in school at the same time. Bad new from work but will hopefully get a full on update tomorrow on what is going on in la la land called the army. I just wrapped up my 4th week of ud2 making the 4th week an 8 day week and will try and continue the last 4 doing 8 day cycles because...
1. it diminishes that half day shiz with 75% dieting then carb loading
2. it gives me 12 more hours of carbbbbbbbbbbbbbbs droooooool....
3. I think it worked better for me this week
4. schedule

So I have some weird thing to do in the morning concerning voting registration and what not and will probably do the 2 hour marathon in the evening. I ordered myself some sesathin and leptigen basic just to give them a test drive so who knows, Im willing to guinea pig myself and get a .000001% edge in dieting. I also got a prospective buyer for my car that I put on sale and he will give me a call tomorrow regarding wether or not his wife and him are interested... they seemed interested and were impressed, but it is a coupe and they were initially looking at buying a sedan.... but lets hope for the best! I also got my custom protein from protein factory that I be using daily... banana flavor, it tastes pretty decent and mixes well.

Diet ~1200 calories

Meal 1
Poor mans mac'n'cheese
w/4 oz turkey

Meal 2
4 egg whites
4 oz turkey
spinach
1 slice ff heese

Meal 3
2 scoops protein

Meal 4
5 egg whites
4 oz chicken
1 ff cheese
spinach

6 fish oil caps

BigNic
08-02-2004, 06:49 PM
hmmm banana protein. Ive never tried that tho it sounds pretty good. I throw a banana in all my opticen vanilla shakes. Keep us updated on how you like it. btw, do you live on base?

Alke
08-02-2004, 08:46 PM
hurry up and get skinny already :D

you know bulking is so much more fun!

dissipate
08-03-2004, 07:42 AM
good luck with selling the car!

ryuage
08-03-2004, 10:37 AM
BigNic - its fairly decent it really does have a banana taste... hehe and I used to live on base but I live in the surrounding city in a town house now.

Alke - ill be with ya soon bro!! I guess I had to trade off one priority for another... the extra dead weight was counter productive in such things as pullups/running so I traded it off but soon hopefully to be suuuuuuuuper ripped hehe then I can bulk again and get hyoooooooooooooge!

Dissipate - thanks still waiting on the call he said he would give me today :)

ryuage
08-03-2004, 10:43 AM
August 3

Sleep
- 7 hours

AM : 2 full body circuits as per depletion style!, don't know if I will finish up the depletion today I have a major headache that started pounding in during my first depletion workout.

Diet ~1000 calories

Meal 1
2 scoops customized protein

Meal 2
6 egg whites
2 oz chicken
1 ff cheese
spinach

Meal 3
2 scoops customized protein

Meal 4
2 canned salmons
broc

6 fish oil caps

- weirdest thing... I went to the commisary to buy some chicken and turkey but they didn't seem to have any..... went to sams club and they were out too!!! sounds like a conspiracy to hide the chicken from me. I think I saw food lion have it on sale this week though for 1.99 lb so Ill probably check them out after work today .

JustinF
08-04-2004, 04:03 AM
Bleh. Depletion sessions are teh SuX0rz!!

Coke
08-04-2004, 05:54 AM
Damn mang, you are getting way too low on the cals - :D

Alke
08-04-2004, 08:21 AM
nice depletion, looks like about the same carbs I was geting the last part of my cut cept I was geting another 1000 cals of protein more than you.

the headache is teh suck.......hopefully it aint a HEADBANGER kind. I had a minor one during my own depletion phase....

ryuage
08-04-2004, 08:34 AM
JustinF - depletion = sux0rs haha

Cocoa - yah well the joys of ud2, the carb ups are a different story :)

Alke - yepp yepp getting in about 1.5g/lbm in protein the headache subsided by the evening surpisingly... took some motrin and took out the contacts which I think was the culprit.

Chubrock
08-04-2004, 08:58 AM
I'll tell ya man. You've got a lot more dedication with this UD2 crap than I would. Could luck with gettin "super ripped."

ryuage
08-04-2004, 04:03 PM
thanks chub

August 4

Sleep
- 7 hours

PM Cardio - 1 hour on the elliptical medium intensity to burn some calories

Diet ~1200 calories
Meal 1 : 8 egg whites, can of salmon, brocoli
Meal 2 : scoop and a half of customized protein
Meal 3 : 6 oz chicken 4 egg whites
Meal 4 : 6 oz chicken 4 egg whites

5 fish oil caps

- Also started the sesathin at 1.5 grams daily and will probably use 4 scoops of leptigen basic as well between meals.

..... so I sold the car yay!! but didn't get what I was asking for it and sold it way under blue book but I really wanted to sell it and it was a nice old couple :) so that should free up some cash. Note to self... buy some chicken!

John0101
08-04-2004, 07:36 PM
hey man, those calories look really low. Are you losing muscle fast?

ryuage
08-05-2004, 04:50 AM
John 0101 : If I was, I wouldn't be using this diet lol...

I am on the ud 2.0 basically if you did lose muscle you make up for it with an anabolic rebound toward the end of the week where you rebuild and sometimes gain muscle, it is noted by many people that they have lost fat and gained muscle on this diet. For more information you can find it at www.bodyrecomposition.com

ryuage
08-05-2004, 05:45 PM
August 5

Sleep
- 8 Hours

PM Cardio - 45 minute incline walking on treadmill

Diet ~1200 calories

Meal 1: 4oz turkey, 2 slices ff cheese, 6 egg whites
Meal 2: 4oz turkey, 2 slices ff cheese, 6 egg whites
Meal 3: 2 scoops customized protein
Meal 4: 4oz turkey, 2 slices ff cheese, 6 egg whites

5 fish oil caps

dissipate
08-05-2004, 08:53 PM
how are you feeling on such low cals? any side effects?

BigNic
08-05-2004, 09:41 PM
good link

ryuage
08-06-2004, 12:30 PM
dissipate: I feel fine most of the time but I can get a little sluggish at times. No side effects as far as I can tell hehe :)

Coke
08-06-2004, 12:49 PM
Nice amount of time on the treadmill dude...you are paying the cost to be boss with the dieting - ;)

ryuage
08-06-2004, 09:05 PM
August 6

Sleep
- 8 hours

AM Cardio : 5 minute intervals, 30 minute steady stateon elliptical

PM Cardio : 30 minute steady state on elliptical

Diet ~1150 calories

Meal 1: 2 scoops customized protein
Meal 2: 6 egg whites 4 oz turkey 1 slice ff cheese
Meal 3: 6 egg whites 4 oz chicken 1 slice ff cheese brocoli
Meal 4: 6 egg whites 4 oz chicken 1 slice ff cheese brocoli

5 fish oil caps

Tomorrow will be tension in the AM followed by CARRRRRRRBS!

mixta
08-07-2004, 01:55 AM
Diet is looking sharp ryuage :thumbup:


Tomorrow will be tension in the AM followed by CARRRRRRRBS!

Carbs should be fun :)

JustinF
08-09-2004, 03:00 AM
Man, that all sounds brutal. Nice work on it.

ryuage
08-09-2004, 05:52 AM
Mixta: thanks, carbs were fun
JustinF : it is brutal except for the carb load unless you cant eat so much food... :)

So I did the tension workout Saturday morning and have been 48 hour carb loading for my power workout this morning....

I did the usualy tension workout about 4 sets for each body part between 6-8 reps then just to make sure I was fully glycogen compelted and to supercompensate without spill I did some sort of extra movement with about 12 reps.... something like

Flat DB Press 2x6-8
incline DB Press 2x6-8
Flys 2x10-12

......

Saturday was carbs at 14g/kg lbm
Sunday was carbs at 6g/kg lbm
total = ~1300 grams

Started the carb load with smarties and cereal... had a little no sugar added ice cream early on but it gave me gas so I stopped that... rest of it was whole wheat pitas, pasta, cereal (kashi heart to heart and grapenuts to minimize sucrose plus I like these cereals), and some rice. On Sunday I started the day off with oatmeal and the rest of the carbs came from brown rice and veggies.

I am definitely "lean" but I am not trying to be lean I am trying to be "ripped" haha it's sort of crunch time here I suppose with 3 weeks of dieting left. My lower abs are starting to pop out but the stubborn fat in the lower back is still there a bit but is definitely getting smaller. I might drag out ud2.0 for a 10 week cycle but who knows. I am planning on going on leave end of september so I still got some time!

SW
08-09-2004, 07:34 AM
1150 calories. Starvation. I though 2000 was harsh lol.

TheGimp
08-10-2004, 01:49 PM
10 weeks of UD2.0... that would be hardcore :)

Looking good in here :thumbup:

ryuage
08-10-2004, 02:45 PM
superior will - you're telling me :)

TheGimp - hardcore is what I live for.. lol actually I pussed out on my cardio a bit today haha, if it were up to me I would do 8 weeks standard then throw in a 2 week dnp stint if it werent for the fact I work outdoors and its 1000000 degrees right now.

August 10

Week 5 Day 8

Sleep = GREAT

Decided to go ahead and do a bit of HIIT today, let me reconfirm that HIIT on low carbs does indeed suck a** I intended to do a light HIIT session if such a thing and still couldn't accomplish what I intended to do.

Planned on

15 interval sets 7 mph/10mph 1 minute in length each jog and sprint session

Accomplished

warmup
5 Intervals 7 mph/10 mph
2 Intervals 6.5 mph/10 mph
3 Intervals 6 mph/10 mph
cooldown

Total = 30 minutes including warmup and cool down (planned on 30 minutes of intervals alone)

Decided to do some abs so fooled around a bit did some decline situps 1 set of 50 as fast as I could some obliques (machine and 3 point situp with 25lb plate) then some frog kicks.

Diet ~1200 calories

Meal 1: green beans, 3 slices ff cheese, 4 oz chicken
Meal 2: 8 oz chicken, broc.
Meal 3: 8 oz chicken, broc.
Meal 4: 4 oz eye of round steak, broc.

5 fish oil caps

A little update on sesathin and leptigen, I believe it did in fact improve my body composition some last week, may be too short to notice anything, I said the same thing myself but I do think it has some affect to a certain degree... will continue to see how it goes. As far as lipoderm I dont think it had much of an impact if any, will stick to regular yohimbine orally with caffeine prior to cardio.

Alke
08-10-2004, 02:55 PM
I am definitely "lean" but I am not trying to be lean I am trying to be "ripped"

your halfway through the ud2 now arent you? I bet youll be happy at the end and get that ripped look. specially the first week or two of post UD2 and you on the anabolic rebound.

ryuage
08-10-2004, 03:31 PM
post ud2 = me being home in cali = Junk food galore!!! oh my I will have to control myself or I will put all that fat back on in that short time... trust me... you should see how I eat when I go home haha. big meal + dessert sometimes 2... 5 times a day :)

chops
08-10-2004, 03:33 PM
howdy, where is "home"?

ryuage
08-10-2004, 03:39 PM
los angeles county ... cerritos in particular its practically on the edge of orange county but still in la county :). Don't know if you heard of it.. lots of people know us for out auto square.. supposedly the biggest in the nation or something =\

Beast
08-10-2004, 04:20 PM
post ud2 = me being home in cali = Junk food galore!!! oh my I will have to control myself or I will put all that fat back on in that short time... trust me... you should see how I eat when I go home haha. big meal + dessert sometimes 2... 5 times a day :)
LOL sounds like what I would do.

The only time I have junk food is when I'm at airports. I made that my own diet rule. A few months ago when I was coming home, I had a 12 piece mcnuggets, big mac, fish filet, and a double quarter pounder for lunch, LOL.

chops
08-10-2004, 04:23 PM
los angeles county ... cerritos in particular its practically on the edge of orange county but still in la county :). Don't know if you heard of it.. lots of people know us for out auto square.. supposedly the biggest in the nation or something =\

i remember cerritos for some chicken joint with a wierd name "the house that fried chicken built" i think that's the name anyway :) did u go to whitney

wibble
08-10-2004, 05:00 PM
your halfway through the ud2 now arent you? I bet youll be happy at the end and get that ripped look. specially the first week or two of post UD2 and you on the anabolic rebound.

:withstupi

You've got plenty of time, I bet you'll be ripped when you're finished. Good work man. :)

Chubrock
08-10-2004, 05:32 PM
I understand the whole cardio suckin ass on low carbs/calories. I logged 7 miles of running today on just a protein shake and nutri grain bar. Stick with it fella, and remember, stay intense.

ryuage
08-10-2004, 06:02 PM
chops - no whitney is for geeks haha :) I live right next to it though, I went to the local cerritos high school.

wibble - thanks man I hope so... i hope so.....

Chubrock - Im trying man!!! grr....

ryuage
08-11-2004, 10:55 AM
August 11

Day 1 Week 6

Sleep = OK

AM : First part of depletion focussed on chest/back performed 13 sets for each
Noon : Second part of depletion focussed on legs/delts/arms/calves
Total = 2.5 hours

Diet ~1200 calories

Meal 1: 2 oz eye of round steak, 6 egg whites, green beans
Meal 2: 8 oz chicken, broc.
Meal 3: 8 oz chicken, broc.
Meal 4: 8 oz chicken, broc.

5 fish oil caps

I dont think I will do cardio later today depletion is enough for me today haha... well then again I might who knows, we'll see tonight. I must do some homework though!

Alke
08-11-2004, 11:55 AM
well, I been eating like a hog myself so far this bulk. just means I will have more UD2 to do in 6 months I guess.

chops
08-11-2004, 12:07 PM
you'll be there in no time. sick of chick and brocc yet? good thing there's only a few days like that , huh?

ryuage
08-11-2004, 12:11 PM
alke - easy for you to say! hehe you didn't start off as mr fatty :)

chops - actually I look forward to my chicken and broc :) I even consume it on my carb loads

ryuage
08-12-2004, 05:28 AM
August 12

Day 2 Week 6

Sleep = OK

AM Cardio : 1 hour medium intensity about 130 bpm - 65%mhr on the elliptical
PM Cardio : Might do some if time is available

Diet ~1200 calories

Meals 1-4 : 8 oz chicken breast, broc.

5 fish oil caps

TheGimp
08-12-2004, 02:32 PM
How much brocolli is that in a day? :)

Alke
08-12-2004, 03:11 PM
too much......

rookiebldr
08-12-2004, 08:21 PM
Yeah, I like brocolli but 4 times a day, day-in day-out seems like a lot. ;)

ryuage
08-12-2004, 08:35 PM
i switch between broc, green beans, spinach, cauliflower, and asparagus.

JustinF
08-13-2004, 02:44 AM
No such thing as too many green veggies!! :)

Nice work mang!

Coke
08-13-2004, 05:44 AM
Plenty of healthy veggie choices - when are you gonna step up on the cals??

dissipate
08-13-2004, 06:58 AM
do you get brocolli nightmares?

chops
08-13-2004, 09:04 AM
do you dress your veggies up? inquiring minds want to know!

ryuage
08-13-2004, 09:45 AM
haha, so much questions about my veggies, leave my veggies alone! ;) carbs are in sight!!!! cals will be stepped up this upcoming sunday morning until tuesday evening.

iLUDEd
08-13-2004, 10:31 AM
brocolli is your best friend on UD2 depletion days :)

how many g's of carbs are you having on low calorie days? doesnt look like much

Spartan936
08-13-2004, 10:33 AM
No no no... it's all about spinach. Popeye ate spinach. Popeye was swole... sort of. Nice journal!

galileo
08-13-2004, 10:40 AM
I tried the spinach thing. Didn't work. :(

Spartan936
08-13-2004, 11:16 AM
Let's be reasonable Galileo; cartoons don't lie... lol

Shane
08-13-2004, 12:31 PM
los angeles county ... cerritos in particular its practically on the edge of orange county but still in la county :). Don't know if you heard of it.. lots of people know us for out auto square.. supposedly the biggest in the nation or something =\

I know where that is! I used to live in OC.

Damn man, youre calories are low. I couldn't do the UD2. I love my carbs. lol

ryuage
08-13-2004, 01:03 PM
my carbs sorta vary, i say even with fiber included it is 30 grams or so sometimes less, I upped the protein to 1.5g/lb to accomodate for it.

ryuage
08-13-2004, 03:52 PM
August 13

Day 3 Week 6

Sleep = not bad

AM - alpha mediated cardio -
intervals 7mph/10mph 1 minute each 5 interval sets
30 minutes low intensity elliptical

PM'ish - 45 minutes medium intensity elliptical followed by 5 minute cooldown walking on the treadmill

Diet ~1100 calories

Meal 1: 2 scoops protein
Meal 2-4: 8 oz chicken, broc.

5 fish oil caps

John0101
08-13-2004, 04:44 PM
man, gotta love those starvation diets. Better watch out because you might end up skinny fat if you lose more muscle then fat. How much longer is your diet?

Anyways, I hope you reach your goal.

DoUgL@S
08-13-2004, 04:53 PM
Cerritos. . .we are practically neighbors. Now eat something.

ryuage
08-13-2004, 04:58 PM
John0101- i dont know if you are familiar with the ud2.0 but it is supposed to be one of the best structured diets out hence "ultimate diet" in terms of fat loss/lbm gain-retention. Every diet fails to address the concern of lean mass lost during the diet, ud2.0 is a cycle type diet which provide an anabolic rebound during the end of each weeks cycle where you in turn maintain or even gain any lean mass lost.

douglasmolina - ya pretty much :) I have tons of friends at uci and my bro Shao-Lin just graduated from there last year.

TheGimp
08-13-2004, 05:20 PM
But seriously, is it like a head of broccoli a meal? :)

ryuage
08-13-2004, 06:24 PM
yah its easy that way I bought some froze broc. I used to buy it fresh and tried the full stalks but its much easier to preserve a lot of it in my freezer then just throw it in the microwave.

m!ssundaztood
08-13-2004, 09:55 PM
Just wanted to check out your journal. I give you major props for being in the army. I come from a military family, all branches. But my dad did two tours in the army :clap:

As far as your training, you have done a magnificent job :thumbup:

Jos

mixta
08-14-2004, 07:41 AM
Good to see another Broccoli fan here, great stuff!

John0101
08-14-2004, 11:02 AM
John0101- i dont know if you are familiar with the ud2.0 but it is supposed to be one of the best structured diets out hence "ultimate diet" in terms of fat loss/lbm gain-retention. Every diet fails to address the concern of lean mass lost during the diet, ud2.0 is a cycle type diet which provide an anabolic rebound during the end of each weeks cycle where you in turn maintain or even gain any lean mass lost.


well, is the diet working? I went on a really low calorie diet before too with a few calorie-up period every week (cheat days), and I just felt like I could of done something differently to help me preserve muscle and lose fat.

But best of luck with the diet, I remember seeing a pic of you pages back, when you were 175ish? I thought u were still pretty lean.

BigNic
08-14-2004, 11:33 AM
is shao lin actually your brother, or just one of your boys

rookiebldr
08-14-2004, 11:40 AM
I tried the spinach thing. Didn't work. :(

Bah, just look at your forearms. Spinach worked.

iLUDEd
08-14-2004, 11:40 AM
my carbs sorta vary, i say even with fiber included it is 30 grams or so sometimes less, I upped the protein to 1.5g/lb to accomodate for it.

i remember reading in the book somewhere that you shouldnt go under 50g of carbs (think it was in the monday and tuesday diet layout he gives in one of the later chapters)

ryuage
08-14-2004, 12:04 PM
thanks everybody, yah john it is a very structured diet, not one where you just do low calorie then have a "cheat day" every now and then

bignic - yah shao-lin is actually my "real life" brother hehe

illuded - in the book it states carbs may be reduced to 50 or lower if you want but there is really no need, if you choose to do so up the protein to 1.5g/lb

YoBrickWall
08-14-2004, 05:26 PM
yo ryuage- is pizza part of the diet too?

YBW

ryuage
08-14-2004, 05:57 PM
home made, on carb ups :) 0 grams fat per pizza!

DoUgL@S
08-14-2004, 09:54 PM
sounds tasty. ;)

Spartan936
08-15-2004, 10:07 AM
1100 calories a day!? :whiner: You brave soul. I eat that in single meals... several times a day! :burger:

chops
08-15-2004, 12:03 PM
if i was eating 50% calories, broccoli would be one of my favorite foods too..i think anything would taste great :) great job sticking to it

Bruteman
08-16-2004, 07:15 AM
You are seriously kickin' butt in the cutting department dude! :bow:

ryuage
08-17-2004, 01:34 PM
this is gonna be my last post in the journal for a week or two, hopefully it doesnt fall to far behind, last post as far as training/diet goes. I finished up my 6th week ud2, like I said I am lean but not "ripped" showing vains and stirations sp? in places I never knew I had haha... gonna try a different approach for 10-14 days so I am still dieting, it is a secret though :) I am making a detailed log and will post the results at the end of this test run with my detailed diary for about 10-14 days. If you really must know what it is then you can pm me otherwise just wait for my long a** log that will be posted once it is complete. thanks for dropping in!

Chubrock
08-17-2004, 01:42 PM
Good luck with this new diet. I just tried sending you a message over yahoo...don't know if ya got it though, or if you're even online.

ryuage
08-17-2004, 01:52 PM
i don't use yahoo really but I am on AOL IM sn : stevenbebig :) off to do some HIIT

Ðragons
08-17-2004, 01:54 PM
good luck wih it ryuage kid, hope it goes well :p

JustinF
08-18-2004, 03:08 AM
Good luck with the test diet man. Looking forward to seeing it when you're done.

TheGimp
08-18-2004, 07:44 AM
Yeah, looking forward to hearing how this goes :)

chops
08-18-2004, 07:50 AM
good luck. will be waiting to hear :)

Spartan936
08-18-2004, 10:22 AM
:hello:

ryuage
08-18-2004, 03:36 PM
thanx guys. all in good time :)

ryuage
08-26-2004, 04:21 PM
just a bump bump for the ol journal, my expiriment "thats what im calling it" is coming to an end, will take pictures in a few days.... sort of mixed on my goals right now... I wanna lean out some more but dont want to diet haha... sucks being an endomorph, Im gonna forget about the whole bulking/cutting cycles and just make a life style change to increase weight gradually without puting on much if any fat, but that's kinda hard because it comes hand in hand for me... at least the fat part outweighs the muscle. Sucks starting off as a fat a** in the first place. Hopefully I can go home for next weekend labor day weekend or have my girl come up here because I really want to see her, things are hectic and I'm so stressed out. Sucks when everything on your mind is about this isn't good for you to eat, eat this eat that, need to workout... arghhh it's really running my life and I need to find a balance between the two. anyways that's it for now.

mixta
08-26-2004, 05:55 PM
Sucks when everything on your mind is about this isn't good for you to eat, eat this eat that, need to workout... arghhh it's really running my life and I need to find a balance between the two. anyways that's it for now.

Thats true. Finding that balance is the key. :)

Beast
08-26-2004, 08:29 PM
Hmm, did you take the juicey juice yet?

Bruteman
08-26-2004, 09:43 PM
*patiently awaits results of experiment*

BIG C
08-26-2004, 10:16 PM
Hows the secret diet going?

TheGimp
08-27-2004, 06:00 AM
ooo pics :p

Good luck finding a balance. I struggle myself :p

Coke
08-27-2004, 06:38 AM
...lol, its time for the update mang.

John0101
08-27-2004, 11:33 AM
hey man, i can't wait until i see the pics. Don't sweat about being fat or skinny or whatever, its all in your head aka your insecurities. But give training and eating right a few years I bet your gonna look damn good.

Alke
08-27-2004, 11:56 AM
stay focused man.

dissipate
08-30-2004, 03:52 AM
waiting for the pics :)

iLUDEd
08-30-2004, 11:05 AM
:spam:

:)

Stephen Riddington
08-30-2004, 02:05 PM
Ryuage, since you been posting in my journal; thought I could come in and check yours out. Here's some :spam: :)

JustinF
08-31-2004, 02:59 AM
I agree with everyone else. You gotta find the balance. You don't want this lifestle to completely take over your life. You'll get it sorted!

ryuage
09-01-2004, 11:37 AM
I guess I found the balance as I am weening away from "strict dieting" now, just basically making good food choices and eating when hungry and puting my carbs around my workout.... so I guess I am taking it easier now not really counting calories, sort of just maintaining it trying to lean out a little more if I can, my mind is really screaming for a break... anyway here are a few pics from various times some are poorly lighted but I promised pictures so here they are. They were taken some time ago but I uploaded them the last few days hence the dates... probably a bit leaner now will post another set of pictures sometime.

http://www.stevensjournal.com/images/diet

and i was just playing around since I dont know how to pose :)

strength since upping my calories a bit is getting stronger, getting back to where it used to be in a way... so hopefully I can get my strength back to where it was and even higher! all in good time.... fitness is a journey continued throughout life, not a destination.

Coke
09-01-2004, 12:19 PM
You pulled it off with excellence - the pics are great, very nice work!!

TheGimp
09-01-2004, 01:56 PM
Nice pics, great abs :drooling:

Chubrock
09-01-2004, 02:21 PM
Great Pics man. You're hard work has def. payed off. You seem to be sweating a lot in some of those pics. What did you just get finished doing......hmmmmm haha.

Ðragons
09-01-2004, 02:24 PM
omg when will i be like you :-\

chops
09-01-2004, 04:43 PM
i've totally been there about feeling guilty about eating. i hate that feeling! glad to hear that you have resolved it.

anyway, nice pics! i guess u took those last pics after you worked out huh? lol

mixta
09-01-2004, 04:56 PM
Well done with the pics ryuage :thumbup:

ryuage
09-01-2004, 05:10 PM
thanks guys :) yah set of those pics I took when I got home after a hiit session hehe, saw the camera and was like hrmmm lets snap a couple shots.

BIG C
09-01-2004, 10:09 PM
Keep up the good work Bro!

Chubrock
09-02-2004, 07:06 AM
HIIT Session- So THAT'S what you're calling it now. LOL

dissipate
09-02-2004, 08:11 AM
wow your body looks great! - like donnie yen's. abs looking very nice. fantastic job by someone who says he used to be a fat kid!

Tank23
09-02-2004, 08:20 AM
you're looking quite lean dude...good work..keep it up ay

I agree with ya...starting out fat sucks....but you've done a great job of turning that around

ryuage
09-02-2004, 12:39 PM
thanks guys, yah chub thats what its called :)

I didn't know who donnie yen was but looked him up on google, some martial arts guy I am guessing ?? :)

well goals right now long term are just to try and remain lean and progressively put on weight over time... so if it takes 3 months to put on 3 lbs of muscle with no fat gain... no biggie. I am way leaner then when I started my bulk, stronger, and heavier.... so in that respect I guess I came out on top. Gonna be heading up to the va area even though it looks like rain might be coming that way for the labor day weekend... my girl is flying in from cali and will be here tomorrow morning IM SO EXCITED! it sucks having a long distance relationship.. so airport tomorrow morning followed by bad bad food!!! no I must resist! :) anyway she's coming in earlier then expected so no workout tomorrow morning so instead of cardio I hit up back/bi's today...

few sets of deads/pullups/rows/shrugs/bb curls and was out of the gym... wont bother posting #'s right now

diet is still clean just eating every so many hours..

Bruteman
09-02-2004, 03:35 PM
Great job on the cut dude! I'm sooo jealous of teh abb's. Hope you get lots of *ahem, ahem* cardio :angel: this weekend.

ryuage
09-02-2004, 03:51 PM
lol ill trade abs for your strength anyday :)

Bruteman
09-02-2004, 04:04 PM
hehe, you'll get there man. Remember, i've got a few years experience on ya'. You'll probably get to my strength at a much younger age than I did.

benny
09-02-2004, 11:52 PM
long time no :spam:

looking great, have fun with the lady this weekend. eat the junkfood, you will burn it off.

chops
09-03-2004, 12:09 AM
[borg voice] "resistance is futile [/borg voice]
they say that distance makes the heart grow fonder

ryuage
09-03-2004, 02:21 AM
I'm feeling ya brute, one day Ill be there... just like everyone else and there momma I wish I would get there sooner!

hehe thanks for dropping in benny I will. hopefully the rain doesnt dampen the whole weekend!

I sure hope that is what it has done, it's been hard these past 3+ years being in a relationship with someone across the country... of all the places I could have been stationed it had to be the farthest place from home :(

Anyway Ill post picturs of my trip if they have internet in the hotel or if not I will post them when I get back on monday, see you guys later!

John0101
09-03-2004, 11:07 AM
i just saw the pics man, damn good job on the cut. Abs are looking very defined.

dissipate
09-04-2004, 07:47 AM
yes, some martial arts guy :p

played snowman in blade 2, sky in hero etc.

ryuage
09-06-2004, 05:33 PM
thanks john, ic dissipate :)

anyways had a great weekend with the girl in va, good thing we were blessed with fortunate weather and no rain dampened the weekend. On friday we went to va beach for a little bit and had lunch, then went on to williamsburg because we were pretty tired and to get rested for busch gardens the following day. We also ended up going to colonial williamsburg to view to the historic town and what not lots and lots of walking all weekend :) Diet was ok, UNTIL saturday night where I had my cheat night of all nights... probably had a pint of ice cream of ben and jerrys, along with a few keebler soft batch cookies (woulda had more but I think they were stale so i stopped) and to top it off had a few slices of pizza, boy was I stuffed... hadn't had pizza in awhile didnt really care much for it but I ate it anyway haha. Well, actuallY I did want some just because! Today I stopped by the gym on the way home from the airport and hit up a chest/tri session. Anyway, will have some pics of the weekend up in a bit.

BigNic
09-06-2004, 05:37 PM
dude, you look ****ing great. Youve come along way. Ripped up and your back is looking especially good.

SW
09-06-2004, 07:07 PM
Wow dude seriously nice work. What's bf percentage. I know one thing, IT'S LOWER THAN MINE!

JustinF
09-07-2004, 07:25 AM
Pics are looking good man. Your hard work is paying off.

ryuage
09-07-2004, 05:42 PM
thanks again everybody, dont know exact bodyfat percentage....

AM: Cardio 30 minute duration, kinda expirimented... getting back into running did about 3 miles, then threw in a few intervals followed by some jump rope.

Snack: 1 scoop protein blend
Meal 1: 3/4 cup oatmeal, 1/2 cup blueberries, 1/2 scoop protein
Meal 2 + 3 : stiry fry veggies with 8 oz chicken, 4 oz turkey, 4 oz white fish, 1 yogurt
Meal 4: stiry fry veggies with 4 oz white fish, 6 oz crab meat, 1 yogurt

6 fish oil caps

was contemplating a lower body session, but due to time and sheer lack of energy and sore legs I skipped it and will try to hit it tomorrow evening, or possibly morning who knows.

Beast
09-07-2004, 05:45 PM
thanks again everybody, dont know exact bodyfat percentage....
I'm pretty sure it's around 9% or so.

ryuage
09-07-2004, 06:07 PM
if it is that would be nice :)


diet wise.... hrmmm I am gonna throw in a refeed meal or two every 5 days, medium carbs/low fat/moderate protein....

this weekend refeed is looking like some sushi, fat free no sugar added ice cream, fat free sugar free pudding... yummm not really a cheat... just some carbs every 5 days :)

dissipate
09-09-2004, 06:49 AM
mmmm sushi :)

ryuage
09-09-2004, 04:05 PM
you know it :) can't wait!! hehe

ryuage
09-09-2004, 04:14 PM
Today’s Workout

Weights: Rest Day

Cardio: 30 minutes treadmill, medium intensity followed by 10 minutes medium intensity stationary bike, followed by 5 minutes jump rope, then finished with a 5 minute sprint on the spinning bike.

Notes: I figured I’d vary my cardio…… was planning on 3 running sessions a week with a High Intensity/Endurance/Interval approach… but I will be home the end of this month and will be attempting a mini triathlon in Long Beach…. So I will slowly creep up my distances in each event each time I train them. I just got to get working on my swimming now.

Diet:

Meal 1: 2 cups yogurt, 1 RTD carb sense shake
Meal 2: veggie stir fry with fish/turkey/chicken, 1 yogurt
Meal 3: ¾ cup oatmeal, 1 scoop whey, 1 tbsp cocoa, handful blueberries, 1 yogurt
Meal 4: veggie stir fry with fish/turkey/chicken, 1 yogurt

- The night before I usually get some veggies (broccoli, cauliflower, green beans, mushrooms) then throw them in a pan with about 16 oz of lean protein for 2 of my meals the following day and bring them to work in my cooler along with my big jugs….. of water that is.

mixta
09-09-2004, 05:17 PM
bring them to work in my cooler along with my big jugs….. of water that is.

lol! :D

chops
09-09-2004, 06:26 PM
gonna post pis from va? :p

*stomps foot*

TheGimp
09-10-2004, 05:47 AM
lol

Good work with the cardio and good luck preparing for that mini triathalon, sounds like a cool goal :thumbup:

Coke
09-10-2004, 06:14 AM
Looks like a few of us are varying the cardio work...I'm doing the same thing too bro - creep up the intensity.

galileo
09-10-2004, 06:26 AM
I hate cardio

Chubrock
09-10-2004, 11:24 AM
Hell yea man, a mini tri. that's awesome. Ya gotta love that cardio.

Alke
09-10-2004, 12:18 PM
cool, thats sounds like a plan.

ryuage
09-11-2004, 08:01 PM
thanks for the support fellas!

Today's Training

Weights - Full Body followed by 5 short intervals on the elliptical

Diet - Refeed directly after workout for 12 hours roughly

Start off with some reduced sugar cocoa puffs and cinnamon toast crunch :) yummmmmmmmmmmmmmy and continued to gorge on ff/sf ice cream and ff/sf pudding... I also baked myself a ff cheese cake that tasted ok nothing spectacular... will have to tweak the recipe around. Was gonna do a 36 hour refeed, but I figure I would just gorge myself for these 12 hours, eat at about maintenace tomorrow then diet mon-mid thursday short refeed that evening, diet friday-monday refeed monday evening... as I will be in cali monday!! I can't wait OMG! been working 24/7 literally got work this weekend how crappy is that? I think I am gonna do some spinning tomorrow and see how that works out, hopefully helps me a bit as far as cycling goes with the triathlon and for some cardio work. Once I get home I think I will start strength training to get my strength back to where it was and then increase it from there, if not at home then as soon as I get back. Not any of these bulking/cutting cycles just a steady process. Hopefully I can gain strength at a good rate while puting on muscle very slowly.

ryuage
09-11-2004, 08:29 PM
ice creammmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm :drooling: my poor stomach... aww well im ready to diet again... think i ate like a gallon :alcoholic

BigNic
09-11-2004, 09:12 PM
lol, whats weird is tha kinda food makes me sick. I cant eat it at all. I used to live off it.

ryuage
09-12-2004, 05:07 AM
im sorta with you... I think i eat it just because of the fact that it's considered "forbidden" :) anyway I feel a lot better my energy is back, I can think straight, but I'm fulllllllllllllll still.

GrumpyTX
09-13-2004, 08:39 AM
I am the same as BigNic. I havent eaten ice cream, candy, cake, brownies, etc in app 4 years now. I decided to eat some cake and ice cream at my daughters 1 year party earlier this year and I was sick for 3 days.

Pics look good. I dont know how you could live on those small meals though. I would be starving.

ryuage
09-13-2004, 09:52 AM
I am starving.... 1 more week then it's time to eat roughly at maintenance/surplus... im lifting pansy weights right now, I am slowly adding in calories until my strength starts to improve again. I hadn't eaten those foods in a long time as well, then I started ud2 and heck I ate it as long as it was low fat/high carb and now I just eat it every now and then just for the heck of it even if I am not really craving it, just a mind thing I tell ya...

Todays Training

Weights : Upper Body
BB Bench 2x8
Weighted Dips 2x8
Pullups 2x8
Rows 2x8
skulls 2x8
bb curl 2x8

Diet

snack : 1 carb sense rtd
workout
meal 1 :1 cup oatmeal, 1 scoop whey
meal 2-4 : stir fry veggies w/chicken

6 fish oil caps

not too much variety ay?

BigNic
09-13-2004, 10:08 AM
i like the idea of a lower upper split but why no delts?

ryuage
09-13-2004, 10:18 AM
i was gonna throw those in on lower body even though it isn't lol...

or possibly even deadlift/delt/trap day

BigNic
09-13-2004, 10:36 AM
ohhh ok, so is tha how this split is gonna go. Upper/lower/deadlift?

ryuage
09-13-2004, 10:38 AM
that's what it is looking like... if not

upper/lower+delts :)/hiit or other form of cardio/repeat.

Ðragons
09-14-2004, 05:14 AM
mate. feed. kill. repeat

;)

ryuage
09-14-2004, 06:48 AM
I wish i had a normal schedule, otherwise I'd follow some type of split as aka and do

am: lift pm: varying cardio

ryuage
09-14-2004, 07:15 AM
Today’s Training

Weights : Lower Body

Squats 2x8
Smith Lunges/Split Squat 2x10
SLDL 2x8
Lying Leg Curls 2x6
Seated Calf Raises 2x12
Smith Calf Raises 2x12

Diet

Snack : EAS RTD Carb Sense Shake
Meal 1 : 1 cup oatmeal, 1 scoop whey
Meal 2-4 : Stir Fry (veggies + chicken)
6 Fish oil caps

galileo
09-14-2004, 07:33 AM
That's a damn lot of stir fry!

Tank23
09-14-2004, 08:20 AM
How is UD2 coming along dude?

btw....you're so lean...why are you still cutting? :)

ryuage
09-14-2004, 08:58 AM
galileo : I know, but it's yummy hehe and veggies are good for you!

tank23 : I already ceased with ud2 I am sorta just dwindling away with a low calorie diet right now for probably the rest of this week, then next week will be on vacation/home and will jump right into strength training at eating at maintenance or slightly just above. (with occasional high calorie days since I am on vacation and all :) )

JustinF
09-15-2004, 02:54 AM
Things are looking on track here! Keep it up mang!

ryuage
09-15-2004, 05:59 AM
Thanks Justin!

ryuage
09-15-2004, 06:44 AM
Todays Training

Weights - Deadlift/Delts/Trapz/Abs

- Seated Military Press 2x8
- Upright Rows 2x8
- Laterals 1x8
- Reverse Fly 2x8
- Deadlifts 2x8
- Shrugs 2x8
- Weighted Decline Situps 2x8

Diet

Snack : Myoplex RTD Carb Control Shake
Meal 1 : 1 cup oatmeal, 1 scoop whey

GrumpyTX
09-15-2004, 01:08 PM
Crap, that reminds me, I need to do some weighted decline situps.

Everything looks good man.

ryuage
09-15-2004, 04:03 PM
thanks grumpy, can't forget to work the core!

SW
09-15-2004, 05:47 PM
I like the routine, but why not list the weight of the sets?

mixta
09-15-2004, 09:46 PM
Nice looking routine ryuage :thumbup:

ryuage
09-16-2004, 06:35 AM
superior will: just cuz of laziness, less time involved, and Im weak so it doesnt matter :) my lifts are subpar because of my cut

mixta: thanks :)

dissipate
09-16-2004, 06:52 AM
yum! i love stirfried veg + chicken too!!! with garlic and ginger!!

BigNic
09-16-2004, 08:26 AM
stir fry is good

Wikked1
09-16-2004, 08:55 AM
Weights - Deadlift/Delts/Trapz/Abs
This is an interesting split...it hits the torso everywhere. Nice work!
UD2? How's this working out for you?

ryuage
09-16-2004, 09:03 AM
dissipate, BigNic: stiry fry = yummy!!!!!! no cooking oil though = bad hehe

Wikked1: I stopped ud2 some time back but it worked great for me.

ryuage
09-17-2004, 06:34 AM
Yesterday's Training

Weights : Full Body Depletion
Cardio : 5 intervals

- Did a depletion type routine and followed it up with a few intervals to set me up for a short refeed during the PM

Today I will be taking off as ya... I need one!

JustinF
09-17-2004, 12:52 PM
What is a stir fry with no oil? :eek:

Olive oil won't kill ya bro!!

ryuage
09-18-2004, 08:17 AM
JustinF: fried in oil = evil! :)

Today's Training

Weights : Upper Body (45 minutes)
Bench Press 1x8 (+5 lbs) 1x8 (+10 lbs)
Weighted Dips 1x8 (+5 lbs) 1x8 (+10 lbs)
Pullups 1x9 (+1 rep)
Pulldowns 1x8 (+12.5 lbs)
DB Rows 2x8
Skull Crushers 1x6 (+5 lbs) 1x7 (+1 rep)
BB Curls 2x8 (+5 lbs)

Still not posting weights, increase is reflected from previous workout and not from best performance. Strength is getting back as I add in additional calories slowly.

Diet
Snack : 1/2 cup oats, 5 egg whites
Meal 1 : 1 cup oats, 1 scoop whey

2 more days and I'll be home on vacation!

ryuage
09-19-2004, 10:02 AM
Today's Training

Weights : Lower Body (45 minutes)
Squats 2x6 (+5 lbs)
Split Squat 2x10 (+5 lbs)
Lying Leg Curls 1x10 2x8
Calf Raises 2x15 (+5 lbs)

Dropped SLDL's don't know why, just did... might start them again next workout.

Diet
Snack : 1/2 cup oats, 1/2 scoop protein
Meal 1 : 1 cup oats, 1 scoop whey
Meal 2 : 4 oz turkey, 4 oz chicken, veggies
Meal 3 : 6 oz steak, veggies
Meal 4 : 6 oz steak, veggies
8 fish oil caps

Less then 24 hours till Im home on vacation!

Chubrock
09-19-2004, 02:13 PM
You're one dedicated man Ryuage. Hopefully some of what you have will start rubbing off on me. Good lifts in here buddy.

Coke
09-19-2004, 03:24 PM
Nice upper and lower body sessions, 2-a-day workouts??... that is ambitious - ;)

SW
09-19-2004, 07:06 PM
Ambition= Get'r'done! Stick with it and conquer! This from one who's just got his start of summer strength back....lol.....more power to ya bud.

dissipate
09-19-2004, 09:54 PM
- The night before I usually get some veggies (broccoli, cauliflower, green beans, mushrooms) then throw them in a pan with about 16 oz of lean protein for 2 of my meals the following day
i'm taking this down for meal ideas if i ever find work!

GrumpyTX
09-20-2004, 09:41 AM
Nice work man. Strength should come back nicely.

ryuage
09-21-2004, 08:49 AM
thanks for the comments everyone!!!

well, Im back here in cali for the time being and if anyone out there is working out at the 24 hour in santa fe or la fitness in artesia gimme a hollar :) had a nice little cheat extravaganza again last night so hopefully I can sustain myself for the rest of the time being.

galileo
09-21-2004, 10:13 AM
I don't like this no-weight posting nonsense.

Wikked1
09-21-2004, 10:17 AM
Question......What's a split squat? Is this a lunge move? Good leg day. Cheat extravaganza. LMFAO sounds like decadent stuff!

ryuage
09-21-2004, 12:26 PM
galileo : neener neener :) hehe all in good time

Wikked1 : split squat = lunge, more cheat extravaganzas to come!

ryuage
09-21-2004, 06:42 PM
So here's the game plan, I figure I wont bother restraining myself too much, I'll eat clean 3/4 of the day and go out to eat for dinner or enjoy a dessert with the girl or family if we do, so if we don't then we don't... but if someone suggests then I'm just gonna be like wthell... so call this a semi dirty 2 week bulk if you must :) then it will be a slow controlled 2 lb a month gain for me. I will be hitting the gym hard and sometimes twice a day (cardio in the evening) So pretty much will be as it is going

Day 1:upper body/hiit
Day 2:lower body
Day 3:Deadlift?/Trapz/Abs (low/medium intensity cardio long duration)
Day 4:Rest from Weights..Running High Intensity
Day 5:Repeat... something along those lines, will try and move it around so I don't do 2 high intensity cardio days in a row though.

ryuage
09-21-2004, 06:47 PM
Todays Training

Weights: Upper Body

Bench Press 2x4 - upped the weights but the reps went down, dont think I was properly warmed up, plus the fact of just being in a new gym... hopefully next session will see the numbers back on track
Dips 2x8 (+5 lbs)
Pullups 2x8
DB Rows 2x8 (+5 lbs)
Skulls 2x8 , 1x12
BB Curls 2x8
Seated Shoulder Press 2x8
Laterals 2x8
Reverse Flys 2x8

As you can see I added shoulders this time, still expirimenting on how I will do this, I seemed to manage fine and might keep it like this instead of puting it on deadlift/trapz day which I might just cut out all together.

Cardio HIIT Intervals 1 minute in duration
11 intervals 6/10 mph
total duration including warmup = 30 minutes

- the treadmills at this particular gym were horrid compared to the ones I use back in NC. even the one that I was on I had to adjust the speed by using arrows and holding them.

Diet
Snack: 1/2 cup oatmeal, 5 egg whites
Meal 1: 1 cup oat meal, 2 scoops whey
Meal 2: Brown Rice, Chicken, Veggies
Meal 3: going out to dinner, probably some sushi (tuna and rice mostly)
dessert .... probably hit up some ice cream

- ate a bunch tuna then bought some ice cream for dessert from the store with the girl and ate one of the left over mrs fields cookies... yummm probably had about 3000 calories yesterday, but whos counting...

Beast
09-21-2004, 07:47 PM
Why do I see no poundage numbers? :confused:

BigNic
09-21-2004, 08:50 PM
ya i was about to ask the same

JustinF
09-22-2004, 03:20 AM
:withstupi 's

SW
09-22-2004, 05:39 AM
So now you're gaining weight, just very controlled?

Coke
09-22-2004, 05:42 AM
Even without the numbers, glad to see work being done because talk is cheap and nothing from nothing leave nothing, ain't that right mang?? - :D

ryuage
09-22-2004, 07:39 AM
Beast, BigNic, Justin : During my cut my strength went way down even despite retaining muscle, but as I increase my calories my lifts are going up rapidly back to where they are.... there are a buncha reasons why Im not posting them really, like I stated before... they are very low :) I am not writing them down in any sorta journal like before just sorta remembering what I did last time I lifted as I am doing a more frequent routine, and I am lazy... but I will start posting the numbers again pretty soon probably next workout or next week YOU HAPPY! hehe.

Superiorwill : right now I am sorta just winging it... if I gain I gain if I lose I lose... if I gain a lot I gain a lot and so on and so forth, if you read the previous comments I am home on vacation and Im pretty much eating clean 3/4 of the day and at night eating out then having dessert... not tracking calories too much but somewhat, when I get back then it will be a slow meticulous gain of 2 lbs/month

CoCoa : thats absolutely correct :thumbup: this is my life I love lifting what can I say... I'll never stop.

Lower Body Today!

galileo
09-22-2004, 08:26 AM
Good luck with the 2lbs/month thing. I plan on attempting the same thing, but we'll see how controlled I can make it. My problem always comes in after I'm finished with my bulk. I want to cut, but I'm not terribly motivated, so I end up just waiting it out for a while. Come fall, I get extremely motivated and I cut down pretty far, then repeat the cycle. It makes me have much less progress over the course of the entire year. I figured that if I could keep myself bulking slowly for like 6 months, maybe I will be ready to cut again on time. :D

ryuage
09-22-2004, 08:33 AM
the point of me bulking slowly is to have no need to go on a so called cut :)

galileo
09-22-2004, 08:54 AM
If you wanna be ripped, you kinda have to. :) I'm sure though at some point it'll catch up and you'll need to cut down a little.

Chubrock
09-22-2004, 09:17 AM
HAHA sounds like the UD2 was enough for ya to stay away from cutting as long as possible.

Wikked1
09-22-2004, 09:52 AM
Lean gains are a real challenge....damn near impossible for me....I wish you good luck there! There's a couple guys here who seem to have the metabolism/DNA to allow them to do it. To some degree we all get those lean gains when we start out skinny and eat right. Keep working at it man! :thumbup:

ryuage
09-22-2004, 12:24 PM
yah cutting hardcore sucks, I love food too much... end of story haha, but you are right to be ripped you have to diet sometime, as far as lean gains... is it possible, yah probably. do i have the body type that will probably allow that, probably not. I could be meticulous to the last calorie and still probably put on a decent amount of fat compared to these so called "hardgainers"

Today's Workout

Weights: Lower Body/Abs/Trapz/Grip
Deadlift 2x6
Leg Press 2x8
Seated Leg Curl 2x10
Lying Leg Curl 2x10
Standing Calf Raise 2x8
Seated Calf Raise 2x8
BB Shrugs 1x10
Ab Work
Static Holds

new machines, so had to guesstimate and play around to find the optimal weights for each exercise.

- Ok so here's the deal, I think I got it worked out now....
Day 1: Upper Body (Chest/Back/Shoulders/Tri's/Bi's)
Day 2: Lower Body (Quads/Hams/Calves/Abs/Trapz)
Since I am hitting things twice a week with a lower volume, on leg day I will subsitute every other workout with squats/lunges/sldl's one workout then the next will be deadlifts/leg press... After consideration of doing squats/sldl's then the next day hitting heavy deads gave me somewhat of a concern. So that's the plan. Day 3 is cardio then back to Day 1.

Diet
Snack : 1/2 cup oatmeal, 4 egg whites
Meal 1 : 1 cup oatmeal, 2 scoops whey
Meal 3 : Some Fish or Chicken, Veggies, Rice
Meal 4 : Eat out with mom somewhere.... tbd
Dessert : may or may not happen we'll see.

BigNic
09-22-2004, 12:25 PM
im liking the volume and workout big man

Coke
09-23-2004, 05:10 AM
I'm liking the arrangements too dude - hitting the bodyparts twice per week on average has possibilites the way you have got it set up.

SW
09-23-2004, 05:26 AM
Nice routine :thumbup:

Wikked1
09-23-2004, 08:50 AM
Agreed with what everyone else says thats some big volume and a ton of work! Nice!