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  1. #1
    Cartman's body double bad rad's Avatar
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    Default BADRAD- M4BTEAM SUPER-10 Transformation Journal



    I copied HI format as it is so thorough.

    Stats

    235lb tactical athlete, please don’t ask
    5'10"
    37y this week
    Resident wide guy, I have a 20” drop between my shoulder and waist measurements

    Goals

    Reduce body fat while regaining lean body mass. Was 265lbs @ 12% before last round of injuries

    Nutrition

    Carb cycling based nutrition model from API.
    Training

    Mon – Upper Push/Lower Pull/ESD (Energy System Development)
    Tue – Lower Push/Upper Pull/ESD
    Wed – Regeneration Techniques, Physical Therapy, ESD, etc.
    Thur - Lower Pull/Upper Push/ESD
    Fri - Upper Pull/Lower Push/ESD
    Sat – ESD
    Sun - OFF

    Core and auxiliaries are every session.

    Supplements

    Multi-vitamin/mineral complex
    Joint support
    EFA (every meal)
    Sleep Supports

    MUSCLE BUILDING SUPPLEMENTS

    Creatine before training, I consider whey part of diet

    FAT BURNER & DIURETIC SUPPLEMENTS
    Lipo-6

    Cycle

    HRT Weekly, doses undecided as of now but will update.

    Pics to follow.
    Last edited by ~Maz~; 05-31-2013 at 12:00 PM.

  2. #2
    One of a kind!
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    ~ Great work and good luck in this contest!! I'm looking forward to following and seeing what is under that tattoo!! ~


  3. #3
    Chemistry Experiment heavyiron's Avatar
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    Glad to see you in this brother! Time to adapt and overcome! =)


    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.


  4. #4
    BEARER OF TRUTH "Rodz"'s Avatar
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    Good lookin plan Bro, shit there is a few us of boys at 37-38 yrs old here.
    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.

  5. #5
    Cartman's body double bad rad's Avatar
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    Training today, it's broken down into priority for athletic performance. The cool thing is I get more muscular from it too.

    Block 1, main lifts block. Movements are supersets followed by corrective actions
    RDL 3x10, hip t-rotation
    70* alt incline press 3x10, windmill x5 each

    Block 2, core stability and spine mobilty block
    Push-up bridge w/arm lifts 5+5, 90/90 t-spine rotation x 5 each side

    Block 3, accessory lifts support main lifts done as gaint sets
    Lateral raise 2x12
    Leg curl 2x12
    Triceps pushdown 2x12
    TRX flyes 2x12

    ESD
    4 min green zone, 1 minute yellow x 3 rounds

    I've been playing with diet all week and sliding into it gradually. I'm noticing improvements already.
    Last edited by bad rad; 01-18-2013 at 01:07 AM.

  6. #6
    Big Barry
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    Very nice. I'm totally loving the structure of these journals.

    All the best in the contest, bad rad!!!

    Last edited by Big Barry; 01-18-2013 at 02:35 AM.

  7. #7
    OLYMPIAN M4BTEAM's Avatar
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    I love your plan. Good luck in the contest Bad Rad!
    ** Power up Your muscles up with www.M4B.is **
    *************************************************




  8. #8
    OLYMPIAN guruhonza's Avatar
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    Really great potential. Good luck

  9. #9
    IFBB Pro & Physique Critique Judge IslandGirl's Avatar
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    I am really loving all of your guys journals so far! Here's to the next 12 weeks of getting lean, mean fighting machine.
    LiquidSunRayz Sponsored Athlete
    www.tracybodner.com




  10. #10
    OLYMPIAN RichDC2's Avatar
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    Good Luck! You have even more health issues than I do! You know the saying what doesn't kill you only makes you stronger!

  11. #11
    Cartman's body double bad rad's Avatar
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    Well Day 1 is starting off badly. My daughter was admitted into the hospital last night with probable pneumonia BUT she's already getting better. The MD's are starting to suspect she has reactive airway disorder and we're hoping she and Mom will come home today. The wife and I are wiped out from not sleeping but I'm still shooting to hit the gym if she comes home. I'm off today, thank you Lord!, so able to prepare my meals since I'm pulling daddy duty for the other 4 rugrats (not much else to do when bed ridden after surgeries).

    Depending on how today goes I'll be posting my new before pics and training session later. My diet is 28% Protein and 36% Fats/Carbs each for now. My body is very protein efficient and the IBS wreaks havoc without enough fiber and digestive time between meals. I get 6 per day all close to 460 Cals each.

    Provided today pans out it's Upper Pull, Lower Push and Red Zone ESD, Tabata type cardio. Two things I forgot to list are an explosive lift preceeds Block 1 for neural activation. The first lift is bilateral and the second lift of Block 1 is always unilateral training. My balance is still progressing so that's partly why the unilateral stuff is going to be so prevalent.

  12. #12
    FREAK TheRage93's Avatar
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    Quote Originally Posted by Big Barry View Post
    Very nice. I'm totally loving the structure of these journals.

    All the best in the contest, bad rad!!!

    That tattoo looks intimidating.

  13. #13
    BEARER OF TRUTH "Rodz"'s Avatar
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    Freakin intestines! Hope the little one is better.
    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.

  14. #14
    Cartman's body double bad rad's Avatar
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    Thanks, they ruled out pneumonia but still in hospital. Hoping they come home today.

  15. #15
    FREAK PFEPerformance's Avatar
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    Still want to see that TAT all dialed in over a 6 pack!! GOOD LUCK!
    ~Lorrie ~ Mediocrity is NOT an option! ~

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