Rippednmichian Is "Doing What Come's Natural"

[rippednmichigan]

Originally Posted by matt20

Get on the diet good and give it the rest of the weekend. You can always do a mini-cut and then increase calories. Just let me know which way you would rather go and I can make some suggestions for you.

I think that would make me feel better, maybe a mini cut. It's just this last week, work outs and every thing have been good. When I look in the mirror I'm just not digging it you know. Maybe I'm just being hard on myself, I don't know but I would probably feel better with a mini cut right about now.

[rippednmichigan]

Friday:

BACK

Wide Grip Pulldowns
220x10
220x10
220x10
220x10

Chest Supported DB Rows
50x10
50x10
50x10

Seated Low Pulley Rows
140x10x3

REAR DELTS

Incline rear delt raises
20x10
20x10
20x10

TRAPS

BB Smith Shrugs
255x10x4

BICEPS

Barbell Curl
95x10
105x9
95x10x2

DB Hammer Curls
35x10x3

[matt20]

Originally Posted by rippednmichigan

I think that would make me feel better, maybe a mini cut. It's just this last week, work outs and every thing have been good. When I look in the mirror I'm just not digging it you know. Maybe I'm just being hard on myself, I don't know but I would probably feel better with a mini cut right about now.

I think it is a good idea. I would do a 3-4 week mini-cut. It should allow you to lose anywhere from 6-8 pounds without losing any muscle.

I would start the cardio at 3 days per week. I would also try and get 1 HIT session in. Try and not do it the day after legs. I would start with just 10 intervals. You can use a stationary bike,elliptical, or even sprints. Do a 5 minute warmup to get some blood moving. Go 15 seconds as hard as you can go, then 45 seconds at a slow pace. That is one interval, do 10 of them. Follow it up with 15 minutes of slow-moderate cardio. That will give you a 30 minutes session. You can throw your abs in on that day if you want. Treat this day just like your workout!! Pre/postworkout nutrition followed up by the shake we talked about.

Now for your other two cardio sessions, just perform them when you want. It can be on your other two off days, postworkout, or first thing in the morning(Have bcaa's if you chose this route). Perfomr these at a slow to moderate pace. I like the elliptical(My favorite) or the treadmill(slight incline at about 4mph worked great for me)

Keep the weights the same, trying to get a little stronger every workout if possible.

As far as diet, I would cut back the carbs some. New Macros

5am- 40g protein,40g carbs, 10g fats(Maybe 3/4 cup oatmeal)
8am- 40g pro,10g carbs, 10g fats
10:30-40 pro, 20g carbs,10g (An apple would give you about the 20g carbs)
2:00-40g pro,60g carbs,8g fat(Pre workout meal)
Workout
Shake-30g waxy maize,dextrose,gatorade,juice with 5-10g bcaa's
4-4:30-40g pro, 60g carbs, 8 fat
7:00-40g pro,10g carbs,14g fat

On your days off from weights, just take out the shake(If it is not your HIT cardio day). Take you down to roughly 200g carbs. Try and have the majority of the carbs in the first 3-4 meals or you can distribute them evenly. As long as you are not having a ton of them in one meal, it will really not matter. It is the overall intake for the day and week that matters the most.

For anybody following along, notice the carbs are still high but it is focused more on nutrient timing or when you need them the most. First thing in the morning,per/post workout. The reason for still having 10g of carbs at the meals, is it allows ripped to either get some veggies to fill him up if he is hungry or have more of a chocie with his pro/fat sources. Some fat sources like peanut butter or almond buttter still have some carbs in them and this allows ripped to still eat thses if he wants.

This should get you started real good ripped! It will also still give you a month after to put on a little more lean bodymass before starting the diet. I think it is a wise move for a mini-cut. Any questions just let me know!

[rippednmichigan]

Originally Posted by matt20

I think it is a good idea. I would do a 3-4 week mini-cut. It should allow you to lose anywhere from 6-8 pounds without losing any muscle.

I would start the cardio at 3 days per week. I would also try and get 1 HIT session in. Try and not do it the day after legs. I would start with just 10 intervals. You can use a stationary bike,elliptical, or even sprints. Do a 5 minute warmup to get some blood moving. Go 15 seconds as hard as you can go, then 45 seconds at a slow pace. That is one interval, do 10 of them. Follow it up with 15 minutes of slow-moderate cardio. That will give you a 30 minutes session. You can throw your abs in on that day if you want. Treat this day just like your workout!! Pre/postworkout nutrition followed up by the shake we talked about.

Now for your other two cardio sessions, just perform them when you want. It can be on your other two off days, postworkout, or first thing in the morning(Have bcaa's if you chose this route). Perfomr these at a slow to moderate pace. I like the elliptical(My favorite) or the treadmill(slight incline at about 4mph worked great for me)

Keep the weights the same, trying to get a little stronger every workout if possible.

As far as diet, I would cut back the carbs some. New Macros

5am- 40g protein,40g carbs, 10g fats(Maybe 3/4 cup oatmeal)
8am- 40g pro,10g carbs, 10g fats
10:30-40 pro, 20g carbs,10g (An apple would give you about the 20g carbs)
2:00-40g pro,60g carbs,8g fat(Pre workout meal)
Workout
Shake-30g waxy maize,dextrose,gatorade,juice with 5-10g bcaa's
4-4:30-40g pro, 60g carbs, 8 fat
7:00-40g pro,10g carbs,14g fat

On your days off from weights, just take out the shake(If it is not your HIT cardio day). Take you down to roughly 200g carbs. Try and have the majority of the carbs in the first 3-4 meals or you can distribute them evenly. As long as you are not having a ton of them in one meal, it will really not matter. It is the overall intake for the day and week that matters the most.

For anybody following along, notice the carbs are still high but it is focused more on nutrient timing or when you need them the most. First thing in the morning,per/post workout. The reason for still having 10g of carbs at the meals, is it allows ripped to either get some veggies to fill him up if he is hungry or have more of a chocie with his pro/fat sources. Some fat sources like peanut butter or almond buttter still have some carbs in them and this allows ripped to still eat thses if he wants.

This should get you started real good ripped! It will also still give you a month after to put on a little more lean bodymass before starting the diet. I think it is a wise move for a mini-cut. Any questions just let me know!

Thanks for the follow up Matt, gonna start putting my food list together right now.

[rippednmichigan]

Matt also for the post workout I ordered LG's BC+EAA's and Postal, This ok? Also on the way I have Anadraulic State, E-911 and I need to order some more Lipotropic Protein.

[matt20]

Originally Posted by rippednmichigan

Matt also for the post workout I ordered LG's BC+EAA's and Postal, This ok? Also on the way I have Anadraulic State, E-911 and I need to order some more Lipotropic Protein.

Yea that looks good ripped! Just remember to take into the account the 13g of carbs in the preworkout mix. So in your actual meal just have roughly 47g of carbs. So try to hit 45-50 in that meal when consuming the shake.

[rippednmichigan]

Flies 40x10



Wed:
CHEST

Incline DB
75x10x3

Barbell Bench
205x8
215x6
215x6

Flies
40x10x3

SHOULDERS

Barbell Press
75x10
75x10
75x10

DB Side Laterals
20x10x3

TRICEPS

Skullcrushers
65x10x3

Dips
BWx10x3

[Fed372]

you are looking great man, Cutting is a weak point of mine too. I have made up my mind to do the pittsburgh pro show(novice class) this spring. I wanna come in 225 shredded so we will see. time to bulk bulk bulk.. for 12 weeks anyway first. But Enough about me. You are on the right track. Listen to matt his a smart egg. LOL

[rippednmichigan]

Originally Posted by Fed372

you are looking great man, Cutting is a weak point of mine too. I have made up my mind to do the pittsburgh pro show(novice class) this spring. I wanna come in 225 shredded so we will see. time to bulk bulk bulk.. for 12 weeks anyway first. But Enough about me. You are on the right track. Listen to matt his a smart egg. LOL

Thanks Fed and your gonna do great as well, looks like we got a trend going on around here, Thanks Matt!

Forgot to add, I ran 2 miles yesterday. I couldn't sleep last night I got up and ran this morning too.

[rippednmichigan]

Tuesday:

BACK

Wide Grip Pullups
10
9
7

Chest Supported DB Rows
50x10
50x10
50x10

Seated Low Pulley Rows
140x10x3

REAR DELTS

Incline rear delt raises
20x10
20x10
20x10

TRAPS

BB Smith Shrugs
205x10x4

BICEPS

DB Curl
35x10x4

DB Hammer Curls
35x10x3

[rippednmichigan]

Thursday:
LEGS

Quads

Barbell Squat
Warm Up 135x12x2
205x10
205x10
215x10
215x10

Bulgarian Split Squat w/DB
20x10x3

Leg Ext
90x12
115x12
125x12

HAMS

Glute Ham Raises
3 sets of 8

Lying Leg Curls
55x10
55x10
55x8

CALVES

Standing Calf Raises
255x12x4

Seated Calf Raises
205x12x2
255x12x2

[rippednmichigan]

It was like Christmas here today:



And I should be receiving some LG Formadrol and T-911, YEAH!

[RickB]

You got the hook up!

[onetiredkris]

YEEEEEE!!!!! just seeing that put a smile on my face.

[rippednmichigan]

I'll tell you what, I am not senstitive to stims at all ( I usually have to double up on them) but the Anadraulic State says take 1-2 scoops preworkout. I took 1 scoop and a E-911 and crap was I CRACKED out!

[rippednmichigan]

Friday:
CHEST

Incline DB
85x10x2
85x8

Barbell Bench
205x8
215x4 Don't know what happened here
215x6

Flies
40x10x3

SHOULDERS

Barbell Press
75x10
75x10
75x10

DB Side Laterals
20x10x3

TRICEPS

Skullcrushers
65x10x3

Dips
BWx10x3

[rippednmichigan]

Monday:
BACK

Wide Grip Pulldowns
220x10x4

Chest Supported DB Rows
50x10
50x10
50x10

Seated Low Pulley Rows
140x10x3

REAR DELTS

Incline rear delt raises
20x10
20x10
20x10

TRAPS

BB Smith Shrugs
205x10x4

BICEPS

BB Curl
65x10
85x10x2
95x10

DB Hammer Curls
35x10x3

[RickB]

Doing good brother! Keep up the great work!

[rippednmichigan]

Thanks Rick.

[rippednmichigan]

Tuesday:
LEGS

Quads

Barbell Squat
Warm Up 135x12x2
205x10
215x10
225x10
235x6 I was spent right here

Bulgarian Split Squat w/DB
20x10x3

Leg Ext
90x12
115x12
125x12

HAMS

Glute Ham Raises
3 sets of 8

Lying Leg Curls
55x10
65x10
65x7

CALVES

Standing Calf Raises
215x15x4

Seated Calf Raises
205x15x2
255x12x2