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  1. #1
    OLYMPIAN RichDC2's Avatar
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    Default RichDC2 - M4BTEAM SUPER-10 Transformation Journal



    STATS
    5'11"
    228lbs
    38 yrs old

    Goals
    Lose the spare tire and be under 10% BF
    Gain some more strength

    Diet
    Following Dave's outline Keto diet for past 2 weeks. I have much more to learn on diet, Please advise of changes along the way.
    Current Diet as of the last 2 weeks
    Each meal has approx. same macro's of 55 Protien, 20 gr Fat, Carbs are run off from veggies only.
    Total Daily numbers are:330gr Protien, 120gr Fat, 9gr Carbs

    Meal 1
    10 omega 3 eggs, 4 yolks cooked in 1-tbsp Mac Oil
    1 cup green beans
    1 cup of Green Tea
    Meal 2
    8oz Chicken breast
    1/2 cup of chopped almonds
    Meal 3
    55 gr. Whey protein
    1-tbsp Mac oil
    Meal 4
    8oz chicken breast
    1 cup grean beans
    1 tbsp Mac oil
    1 cup green tea
    Meal 5
    6oz Salmon
    1 cup green tea
    Meal 6
    55gr cassien
    1/3 cup chopped almonds

    Daily Supplements
    2-3 gr Vitamin C
    1000iu Vitamin E
    1500mg Vitamin B-12
    5000iu Vitamin D-3
    5 gr Fish Oil
    200mg Co Q-10
    Super Enzymes with food meals
    ZMA
    ALA 100mg
    IML Advanced Cycle support 2x Daily
    Liv 52 with food meals
    EFX Kre-Alkalyn 4.5 grams post workout
    Jack3d half scoop pre-workout
    Dribrose 2gr pre-workout

    Medications:
    Lipitor 10mg
    Entocort 3mg (Anti-inflammatory for Chrons)
    Hydrocodone 10/500 x2 daily

    AAS
    2.5 IU ED Serostim HGH upon waking
    100mg EOD in a.m. Test Prop Weeks 2-9
    75 mg EOD in a.m. NPP weeks 2-9
    250iu 2x a week in a.m. HCG
    12.5mcg ED at night aromasin
    1 cap ED IML Super DMZ 2.0 Weeks 1-6
    3 caps ED IML OstaRX Weeks 7-12
    After week 9 TRT dose of Test Prop 40mg EOD

    Training/Cardio
    Cardio will be performed 6 days a week Am fasted. I will do another session 3x a week in the p.m also. all sessions will be 30-45 min up to 120bpm
    All weight training sessions will be performed in the pm

    Monday am/pm cardio/abs/calves
    Tuesday am cardio Chest/Bi's
    Wednesday am/pm cardio/
    Thursday am cardio Hams/Quads
    Friday am/pm cardio/abs
    Saturday am cardio Shoulders/Tri's/calves
    Sunday Back/traps/rear delts

    I normally train 3-4 exercises per bodypart with 3-4 sets each 1-2 till total failure, sometimes using rest pause and forced reps on last rep or 2 only.
    Most upper body exercises are in the 6-12 rep range
    Legs are 8-15 and sometimes 20+ reps
    All reps in every exercise are performed with full range of motion
    All reps in every exercise are performed with a 2-4 second negative even on forced reps.
    I love to train to extreme failure with heavy weight, this is a staple for me. At times I have to back of on intensity because I sometimes get migranes after I leave the gym.
    I will outline my daily workouts with poundages as it helps me to keep track of my progress.

    I am a Union Sheet Metal Worker. At times my job is physically demanding for 8hrs a day, I will make adjustments to training/diet due to this if I feel the need.

    I Thank M4BTEAM and The RXMuscle community including the Mods for this opportunity! As you will see I will be working my ass off!

    If anyone feels the need to help in anyway please do not hesitate, I will heed any advice!
    Thanks again
    Now let me get this MOTHER FUCKER started!
    Last edited by ~Maz~; 05-31-2013 at 11:59 AM.

  2. #2
    One of a kind!
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    ~ Welcome to the SUPER-10!! Looking forward to following your journey!! ~


  3. #3
    OLYMPIAN RichDC2's Avatar
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    Forgot to mention Water intake is 1-2 gallons ED
    Also 50mg of T4 ED in am upon waking

  4. #4
    OLYMPIAN RichDC2's Avatar
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    Today Workout
    Hams/Quads in order of exercise
    Seated leg curl 50x12 60x12 90x12 110x10
    Lying leg curl 110x12 110x10 125x10
    Leg Extension 50x15 70x15 150x12 190x12 210x8
    Leg Press 3px20 5px15 7px15 drop set 4px25 plates are each side
    Squat machine where pads are on your shoulders and plates go on the sides even with shoulders
    2px15 3px15 4px12 plates are each side
    Single leg extension 40x20 one set

    Diet was exact to note above
    no cardio today
    Last edited by RichDC2; 01-17-2013 at 09:38 PM.

  5. #5
    Chemistry Experiment heavyiron's Avatar
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    Looks like a solid plan brother now hit it hard!


    All posts are for entertainment and may contain fiction. Consult a doctor before using any medications. heavyiron does not advocate readers engage in any illegal activity.


  6. #6
    BEARER OF TRUTH "Rodz"'s Avatar
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    Nice start man, plan looks good!!!
    Confucius say...
    A ripped guy who eats a pizza, then does an hour of cardio is still ripped.
    A fat guy who eats a pizza, then does an hour of cardio is still fat.

  7. #7
    Cartman's body double bad rad's Avatar
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    Got to agree with Mike, that's a solid plan.

  8. #8
    Big Barry
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    First post was excellent... i'm really getting a feel for that plan! If you stick to that macro range you could be completely shredded by the end of this. LOL

    Good luck to you, brother!... Kick some ass!!!
    Last edited by Big Barry; 01-18-2013 at 01:39 AM.

  9. #9
    OLYMPIAN M4BTEAM's Avatar
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    Good luck Rich. Your plan looks incredible!
    ** Power up Your muscles up with www.M4B.is **
    *************************************************




  10. #10
    OLYMPIAN guruhonza's Avatar
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    Great plan. I have no doubt you'll have great results. Good luck

  11. #11
    IFBB Pro & Physique Critique Judge IslandGirl's Avatar
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    Looks like you got it all planned out. Wishing you the best!
    LiquidSunRayz Sponsored Athlete
    www.tracybodner.com




  12. #12
    FREAK PFEPerformance's Avatar
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    GOOD LUCK!!
    ~Lorrie ~ Mediocrity is NOT an option! ~

  13. #13
    FREAK TheRage93's Avatar
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    dang man, you have it all planned out and everything! goodluck man... subbed!

  14. #14
    RX Muscle Team Canada Taylor Normandeau's Avatar
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    10 eggs? Beastly, I do 5 for breakfast every day in coconut oil. Go get it man, best of luck

  15. #15
    OLYMPIAN RichDC2's Avatar
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    1/18/13
    Morning Weight 220.6
    Rest day. No training No cardio Back to work Tuesday after a 9 month layoff, extremely exhausted and sore. Need to rest today to re-energize for tomorrow.
    Diet was standard Keto today except Meal 4 had 2 double cheesburgers and large fries from 5 Guys. Needed a cheat meal, haven't had one in 2 weeks and have been dropping a pound a day for the last 4 days without cardio. I believe this is due to my job.
    Meal 1
    10 omega 3 eggs, 4 yolks cooked in 1-tbsp Mac Oil
    1 cup green beans
    1 cup of Green Tea
    Meal 2
    8oz Chicken breast
    1/2 cup of chopped almonds
    Meal 3
    55 gr. Whey protein
    Meal 4
    2 double cheesburger
    1 large fries
    From 5 Guys
    Meal 5
    55gr cassien
    1/3 cup chopped almonds

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