[rjohnson5481]

Originally Posted by Mr Moley

Nice big dinner man. Not sure if you need that shake there though. That chicken breast already has 66g of protein in it which is PLENTY. Cut the shake and save yourself the MONEY and CALORIES.

Hope im helping.

Alright make sense.
any advice is help, there's not many guys on here I've come across i wouldn't trust.

[rjohnson5481]

Originally Posted by rmike

Half of the 90 sec rice 120 cal? Not 100% sure.

dony know what type you are eating. but for the white:
half cup dry= 1 cup cooked=190 calories

I know the whole bag has 220 in it so i'm just guessing.
To be honest i don't keep complete track of calories bc i know i'm under maitnence. I keep a little better track of protein though, so be sure i'm getting the 1.5.

Today eating was terrible. One meal.
The problem is i don't feel it, i'm never hungry. I have to force myself to eat.
Work out was good.
Lower Power.
Squat
Deads
Calf Raise
New squat max: 205
Dead i'm still working on my form to get it spot on before i try to move up too high on weight.
Calfs were 285

Body fat Testing Tomorrow morning, pretty pumped for that. Dropped 18lbs since the last meeting

[rmike]

Originally Posted by rjohnson5481

I know the whole bag has 220 in it so i'm just guessing.
To be honest i don't keep complete track of calories bc i know i'm under maitnence. I keep a little better track of protein though, so be sure i'm getting the 1.5.

Today eating was terrible. One meal.
The problem is i don't feel it, i'm never hungry. I have to force myself to eat.
Work out was good.
Lower Power.
Squat
Deads
Calf Raise
New squat max: 205
Dead i'm still working on my form to get it spot on before i try to move up too high on weight.
Calfs were 285

Body fat Testing Tomorrow morning, pretty pumped for that. Dropped 18lbs since the last meeting

you need more than that bro, especially on leg day. smaller meals throughout the day. one meal is not gonna cut it bud. how did you get 1.5g of protien/lb out of that? cmon bro, your doin great. you can get where you want to be, just look at them pics you took. you need FOOD!

[rjohnson5481]

Originally Posted by rmike

you need more than that bro, especially on leg day. smaller meals throughout the day. one meal is not gonna cut it bud. how did you get 1.5g of protien/lb out of that? cmon bro, your doin great. you can get where you want to be, just look at them pics you took. you need FOOD!

I know. That's what i'm kicking myself in the ass for.
I've got excuses like everyone has *******s but it's obviously not going to get me anywhere.

Tomorrow i'm going to start getting no less than 4 small meals.

Thanks again for the support to get my ass in gear.

[MikeNYY420]

yeah get your ass in gear lol. Aim for at least 5 dude 4's only a step above 3. It can be hard to eat all the meals yuo need to in a day.

[rmike]

Originally Posted by rjohnson5481

I know. That's what i'm kicking myself in the ass for.
I've got excuses like everyone has *******s but it's obviously not going to get me anywhere.

Tomorrow i'm going to start getting no less than 4 small meals.

Thanks again for the support to get my ass in gear.

Originally Posted by MikeNYY420

yeah get your ass in gear lol. Aim for at least 5 dude 4's only a step above 3. It can be hard to eat all the meals yuo need to in a day.

listen to our boy right there! mikes right 5 is your new goal, PERIOD! lol your GOING to eat 5 small meals today and tomorrow. jk sorry if im sounding like a d**k, i just dont want to see that awesome progress come to a halt. you have inspired me man! i check out your thread everyday, several times. because you have shown more progress and dedication than alot of guys and your doing GREAT! just put one foot in front of the other and push it!
GOODLUCK!

[rjohnson5481]

Originally Posted by rmike

listen to our boy right there! mikes right 5 is your new goal, PERIOD! lol your GOING to eat 5 small meals today and tomorrow. jk sorry if im sounding like a d**k, i just dont want to see that awesome progress come to a halt. you have inspired me man! i check out your thread everyday, several times. because you have shown more progress and dedication than alot of guys and your doing GREAT! just put one foot in front of the other and push it!
GOODLUCK!

The fact that i'm inspiration is surprising, but flattering in the most NON HOMO way possible. lol 5 small meals is a ton. How many calories am i looking for one meal? 400? 500?

and for the body fat testing this morning, i'm a little tweak about it bc i was told it was at 10, and my training buddy says that's what they told me, but apparently she scheduled it at 9. so i was an hour late. Oh well, Another on friday at 1030.

Thanks again to everyone for the support and drive.
Mike you're a damn encyclopedia. lol

[MikeNYY420]

You have to differentiate between the hundreds of Mikes on the board lol.

[rmike]

Originally Posted by MikeNYY420

You have to differentiate between the hundreds of Mikes on the board lol.

He was talking about you Mike. lol you really are like a damn encyclopedia
But we say that as a term of endearment
At 16, the knowledge you have in your head could feed you for the rest of your life. lol sometimes i think your really 30 just kiddin bro LOL how bout that purple face is called "kekekegay"lol WTF?

[MikeNYY420]

Haha thanks guys, I strive for encyclopedia haha. I put my bodybuilding obsession to good use. After lifting and eating it's reading time haha. Yeah I showed my mom the kekekegay she's like yeah that's about right for that smiley.

[rjohnson5481]

I know i have been on in the last couple of days, been very busy with this and that. But i've got some awesome results for you guys.
I'm going to upload the results for you guys so it's less typing for me.
I'm more than pleased with where I am BF wise, but i want below 10%, once i get there i'm going to bulk like a motha ****a.

Today was good, gym wise.
We did shoulders and back
DB Shoulder Press
DB Front Raise
DB side raise
Rows on the smith
Lat pull down (wide palms out)
Barbell shrugs
Lat pull down (close palms in)
Lat Pull down ( wide Palms in)

Needless to say my lats are DEAD, but i love it.

And i also picked up some jack3d yesterday bc i'm out of Black Powder.
Didn't notice anything from it, but i'm going to cycle off of everything for a week then give it a fair shot at working since i've been on Black Powder for 2 1/2 weeks straight.

[rjohnson5481]

Today's workout was a failure, literally. lol
I've been going every other day to see how my body takes the change up after 5-6 days a week for 2 months.
Today the gym was insanly packed, we were there for an hour and got 6 sets of chest. Barbell & DB press.
Waited about 20 minutes for the squat rack to open but the guy was taking his time. so we said **** it and we'll come back tomorrow and pick up where we left off.

[MikeNYY420]

Taht sucks man I hate crowded gyms. People always get in the way of what you're trying to do. You should deadlift on back day. Lat pulldowns only hit a relatively small part of your back. Including a variety of rows is more important than a variety of lat pulldowns, especailly since lat pulldowns are machine weight and not free weights.

[rjohnson5481]

With layne norton's split it is deads on lower power day, and hack squats on lower hypertrophy.

[rjohnson5481]

Hell yes to a day off, but **** working nights.
i can't barely get up earlier than 11.

Breakfast
2 scrambled eggs.
1 piece of toast
Protein shake

Going to do some stuff around the house then hit the gym.
I'm pumped to kill the squat today.

[rmike]

Originally Posted by rjohnson5481

Hell yes to a day off, but **** working nights.
i can't barely get up earlier than 11.

Breakfast
2 scrambled eggs.
1 piece of toast
Protein shake

Going to do some stuff around the house then hit the gym.
I'm pumped to kill the squat today.

Okay so howd it go? Hope you got your workout in today. I love having weights at home so I dont have to deal with people, it just sucks lifting alone all the time when you need a spotter

[rjohnson5481]

Today went well, but it was short.

I'll give you the whole write up in the morning, tonight just didn't go well so i'm going to bed. lol

[rjohnson5481]

alright, so i'm late. haha
yesterdays workout was as follows.

Squats
Lunges
single leg press
leg curls
leg extensions
HIITT
and man do i have DOMS today, holy ****.
I swear i'm not gay but my ass hurts from those lunges. lol

Today was my day off, and with the busy schedule of tomorrow i'll be taking it off too. Which will make for a great day back come friday, and i'll be on JACK3D.
I'm pumped to give it a good shot at working on my arm day, hell yes.

Diet has been getting better slowly still working on it.

Thanks again to everyone for the support, with my ****ty and shotty posting.

[Freak]

Sorry I'm so late to this thread. You have made an awesome transformation. Keep pushing meal by meal, day by day toward your goal.

Concerning your diet.. we spend years eating a lot of the same foods and develop a sense of comfort with them. Comfort and habit. Realize that you are making a lot healthier choices and that it is only going to get better but most can't flip the switch and cut out everything they used to eat overnight.

Keep asking questions.

[MikeNYY420]

Your leg day's huge bro. You need to be doing WAY less. Why not just squats, lunges and SLDLs? Squats, leg press and leg curls?

DOMS is bad if it's severe, and I know how bad the leg day DOMS can be. I just did legs yesterday and I'm a little stiff that's it. Now given I didn't go about 85% max and mostly stayed below it.

Throw up some more pictures in a couple weeks to continue the online transformation.

[rjohnson5481]

Originally Posted by Freak

Sorry I'm so late to this thread. You have made an awesome transformation. Keep pushing meal by meal, day by day toward your goal.

Concerning your diet.. we spend years eating a lot of the same foods and develop a sense of comfort with them. Comfort and habit. Realize that you are making a lot healthier choices and that it is only going to get better but most can't flip the switch and cut out everything they used to eat overnight.

Keep asking questions.

No problem bro, good to have you along for the ride.

Diet is the hardest part of it for me, i'm getting there though, it's come along way since i started the change.

[rjohnson5481]

Originally Posted by MikeNYY420

Your leg day's huge bro. You need to be doing WAY less. Why not just squats, lunges and SLDLs? Squats, leg press and leg curls?

DOMS is bad if it's severe, and I know how bad the leg day DOMS can be. I just did legs yesterday and I'm a little stiff that's it. Now given I didn't go about 85% max and mostly stayed below it.

Throw up some more pictures in a couple weeks to continue the online transformation.

I Needed a huge leg day to jump start the pain. I haven't really hit legs hard in a while so i was feeling good and wanted to know i was doing something.
DOMS are still there today, my hamstrings are sore, but i don't think it's from working out 2 days ago.

I'm put up some pictures soon, within the week.

[MikeNYY420]

Hahaa, I don't think you get what I'm saying. Your legs are the biggest muscle group in your body and you just started working out recently. The only way this routine will not lead to overtraining in a month or so is if you're stopping well before failure. Honestly you can do have that and probably get better results. Especially since you're cutting.

[rmike]

Originally Posted by Freak

Sorry I'm so late to this thread. You have made an awesome transformation. Keep pushing meal by meal, day by day toward your goal.

Concerning your diet.. we spend years eating a lot of the same foods and develop a sense of comfort with them. Comfort and habit. Realize that you are making a lot healthier choices and that it is only going to get better but most can't flip the switch and cut out everything they used to eat overnight.

Keep asking questions.

Thats so true! At first your body feels like your doing something wrong to it! lol but then its like nothing else. I know hes already feeling it. When you walk into a room full of people and you know your...just healthier than most of the people there. Not that they are "bad", its just that your "good"

[MikeNYY420]

The ability to take off my shirt in a public place and watch the eyes turn to me it priceless. I'll never forget taking off my shirt at a Wendy's around here and my brother telling me that the old guy in the car next to us had his jaw drop as he looked at me hahaha. There's just nothing better than the confidence to know you look good.

[HawaiianPride.]

Cosign. It use to be my tattoos everybody stared at, now it's the tattos and guns that I'm slangin with em! Lol, still not big enough though.

[rmike]

Originally Posted by MikeNYY420

The ability to take off my shirt in a public place and watch the eyes turn to me it priceless. I'll never forget taking off my shirt at a Wendy's around here and my brother telling me that the old guy in the car next to us had his jaw drop as he looked at me hahaha. There's just nothing better than the confidence to know you look good.

Originally Posted by HawaiianPride.

Cosign. It use to be my tattoos everybody stared at, now it's the tattos and guns that I'm slangin with em! Lol, still not big enough though.

Hell yeah! I love going to the wave pool and all the girls love it but there dudes hate it.LOL Oh well, let them hate. I dont want there chicks anyways, I got my own, but its funny how they dont even think they can do it too.
Im not even close to my peak either, I have a long way to go.

[rjohnson5481]

Originally Posted by MikeNYY420

Hahaa, I don't think you get what I'm saying. Your legs are the biggest muscle group in your body and you just started working out recently. The only way this routine will not lead to overtraining in a month or so is if you're stopping well before failure. Honestly you can do have that and probably get better results. Especially since you're cutting.

Alright, that being said what is a good lower body workout when i'm going to be taking the next day off, and the following workout will be upper body?

When it comes to looking good, i'm far from there, but i love not seeing people for a few months then seeing the look on their face of the changes. and or the people that laughed about it when i first started, and i'm not even half way there.

[rjohnson5481]

Lastly, i've taken the last 2 days off to be sure to give my legs the needed time to recover, just a lot of stretching.

I'm going to hit upper body tomorrow ( Chest and tri)
Diet has been much better, spent 2 hours and 300 bucks on groceries today, got lots of the stuff i should be eating.

[Freak]

Way to go! It all starts at the store.