Ryu's Lean Up Log

Micro Update:

Weighed in at 108.5kg on Sunday AM.  I am not sure as to why my weight is climbing yet but I imagine it is due to the extra carb intake over the week but the edit to my diet (dropped the EAA/Apple and swapped to 100g Chicken + Wheat Wrap) but, 2 days I had an extra wrap in there instead of just one. All in all I still feel like I am leaning out more, albeit as you know very slowly. I tried a new back workout Friday night and as of typing this I am still hella sore. In all honesty the workout was pretty simple but I did throw in a lot of "intensity enhancers" as the Mountain Dog would day.  Not super heavy, but a lot of focus and control with a solid squeeze on each rep.  Did a 5km run last night with the wife, but my running shoes died and I ended up doing it in my Metcons, and I dont recommend that. 

I have a leg workout scheduled for tonight as I continue the fight to add size to my legs while removing it from the l-handles and moobies.  Diet will not be altered any this week from last. I will be trying to go running with wife at least two nights this week to see what that does if anything. Its hot and humid as fuk here, so breathing is fun. 

 
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lmao, that is so true, you can look awesome at the gym, then you try to take home pix, and it's like who is this man LOL

 
Nano-update:

Weighed in at 210.5kg Saturday AM.  So my weight is still climbing with the diet modification. I guess my body is liking the extra carbs and the little extra protein, I hope. 

I have been really trying to get my legs to catch up but my knees have been just killing me somedays.  Im hoping that the higher rep/intensity format I have been trying helps out (via Mountain Dog).

Just picked up some running shoes, so Ill be trying to get in 3-5km 3 nights a week. Light job, again, knees. 

I am going to throw in a 100 rep set of leg press back into each workout as my warm-up. I found that was really helping. 

No major diet changes planned for this week: 

Diet is currently sitting at:

AM: 1 cap curcumin, 1 cap cranberry, 1 cap VC, 1 baby aspirin, 1 cap NAC, 4 caps astragalus, 1 cap Q10, 1 cap (50mg) proviron, 1 cap Niacin 

Meal 1: 2 servings whey w/15g raw chia seeds, 2 EFA, Multi V, 5000IU VD

Meal 2: 200-300g veg, 2 servings whey w/15g raw chia seeds, 2 EFA, 100g meat (random) and sometimes 100-200g rice depending on how I'm feeling (my lunches are provided at work)

Meal 3: 100-150g chicken breast, 1 whole wheat wrap, mustard (plain yellow), some kind of green leady stuff, diet coke fiber+  

Meal 4: 100-150g chicken breast, 1 whole wheat wrap, mustard (plain yellow), some kind of green leafy stuff, diet sprite fiber+ 

Pre-Workout: 1 serving ANS Prophecy 

Post-Workout: 1.5 servings whey

Meal 5: 150-200g veg, 100-150g meat (random), 100-150g rice (optional) 

I know, I should drop the diet soda, buts its like desert and it has 7g of fiber per...so, thats my excuse for now. 

End of month is rolling around, so updated pics coming soon. Giggles. 

 
Looking good bro.  I’ve got the same issues with the knees.  I’m a big believer in high volume leg press to add mass onto those quads and hammies.  Easier on the joints.   When I’m dryer I opt for hack squat instead of normal squats because of knees, heavy weight, slowly down, and explode up.

thats a lot of whey bro, having any bloating issues with it?  Your body can only absorb so much protein at a time, especially whey.  A lot of guys don’t like casein, but the good stuff is super thick, and can be made into a pudding.  Fills you up, and slower absorption.   I know if I go crazy on the whey, I get bloated and gassy.   Just a thought.  
 

I also find nothing wrong with diet sodas. People freak out about artificial sweetener, but then consume a fuck ton of processed foods.  Your diet is super clean, so drink away.  I drink the shit out of Coke Zero and diet AW cream soda.  Probably 2 20oz bottles a day.  

 
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No issues with whey bloat or gas. I guess my body is used to it. 

I had thought about mixing it up and using casein 50/50 with the whey (1 scoop each) to slow things down a bit so I might give that a go next time I order some protein powder. 

I used to love a good omelet in the AM, but my mornings start at 5 now and I need to be a bullet train out the door so my first meal is normally at the office. On that note, I could pack a few hard boiled eggs or something for the AM.  Things to think about for sure.

 
Oh I get it man.  Sometimes I would just opt for a higher calorie protein bar in the morning if short on time.   I’m so burned out on eggs over the years that now I drink mine, rocky style!.   My wife gets all my protein.  She uses amazon pantry here in the states, where she has recurring auto orders for things like toilet paper, kids snacks, trash bags etc, I had her throw in my protein powders.  The more you spend on the recurring order, the higher the discount, so right now I’m getting 5lb jugs of vanilla ON whey for like $38 lol.  Can’t beat it.   For casein, I like ON chocolate.  Mix it in a little bit of low fat milk or almond milk til a pudding like consistency and it’s almost like a little desert.    I’m not a big flavor guy, so I always opt for vanilla whey, it mixes well in smoothies, throw a scoop in some pancake or waffle mix.  When I’m eating a higher carb diet I’ll make oats, with a scoop of vanilla whey, a banana, and like a teaspoon of real maple syrup for a breakfast or snack.      I go through some whey too, but notice if it’s strictly shakes I will get super bloated and farts that rival roadkill baking in the sun.

for a leaning diet (not pre contest) I’ve learned over the years to mix it up from week to week to keep it new and interesting instead of the same old bland flavors for weeks on end.  Cycling carbs works great, higher carbs on big muscle group days, low carbs for smaller muscle groups.    I wrestled all through high school and college, so still have that old school mentality of cardio after workout to deplete glycogen stores.  
 

there’s a million ways to do it but keeping the brain happy is the hardest part.    I personally enjoy coach Greg doucette’s anabolic cookbook.   Great recipes for calorie dense foods for a diet.  I don’t agree with everything he preaches on YouTube, but I do love his recipes, especially if I’m craving a cheat meal but don’t want to blow the diet.

you seem to be making great progress.  How are the changes in the mirror?  Scale isn’t everything,  you could have hit the sweet spot of gaining lean muscle while losing fat which will keep the scale messing with your head lol.

 
Mikk0090 said:
you seem to be making great progress.  How are the changes in the mirror?  Scale isn’t everything,  you could have hit the sweet spot of gaining lean muscle while losing fat which will keep the scale messing with your head lol.
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The mirror says I am getting bigger and more veiny. Even in the AM when Im flat and dry. Couple veins in my shoulders and seeing them in my triceps now as well. 

I just wish the fat was coming off faster especially around my lower back/waist and of course around my chest. The more I lean out the more I do notice that I do have some crunchy fat deposits in my chest including a small lump just under and to the side of the my right nipple so I imagine that surgery might be in my future...one day. To be honest, given that its my understanding you cant actually destroy fat cells (only shrink them) that once I get lean enough I should actually consider a quick lipo session along with the gyno removal. Who knows. 

I would be insanely happy if I could have decently visible abs, some decently sized legs with some separation and my lower back/waist was just jiggly skin by next summer. 10 months and counting. 

 
That’s awesome progress, those small delt and tricep veins mean you are learning out quite well.   In my experience with training people that were overweight, it almost seems like they all hold on to that last bit of stomach and back fat, which can be the hardest to lose.   I’ve had a couple clients have success with a sort of contest prep for 8 weeks to REALLY shrink all of those fat cells.  That could be an option for you. It’s not as strict as a contest prep, but definitely a clean diet in a good deficit with lots of cardio to really target that last bit of fat.

i hold my fat in my lower stomach and upper back, when I’m contest prepping I’ll get glute striations before my upper back is ready.  It’s annoying and makes the prep more difficult.    
 

everyone holds on to fat in different places,  sometimes it takes the nitty gritty of a 1800 cal diet with sub 100 carbs to really clean it all up, it seems the older the fat deposits are, the harder they are to get rid of.

keep trucking along bro, you’ll get there!

 
Been slacking on the updates;

Diet: Not much change

Meal 1: 2 servings whey w/15g raw chia seeds, 2 EFA, Multi V, 5000IU VD

Meal 2: 200-300g veg, 2 servings whey w/15g raw chia seeds, 2 EFA, 100g meat (random) and sometimes 100-200g rice depending on how I'm feeling (my lunches are provided at work)

Meal 3: 100-150g chicken breast, 1 whole wheat wrap, mustard (plain yellow), some kind of green leady stuff, diet coke fiber+  

Meal 4: 100-150g chicken breast, 1 whole wheat wrap, mustard (plain yellow), some kind of green leafy stuff, diet sprite fiber+ 

Pre-Workout: 1 serving ANS Prophecy 

Post-Workout: 1.5 servings whey

Meal 5: 150-200g veg, 100-150g meat (random), 100-150g rice (optional) 

I do want to up my fiber intake so I just ordered a jug of inulin. I figure an additional 10-15g of fiber should do it. Meal 4, on leg days I have gone to 2 wraps as well as always eating the rice at lunch. 

Training: Still running a push/pull/legs split with runs in the PM (a few hours after the gym)

Last night was leg night but I was short on time.  Here is what it came out to:

Leg Extensions: Giant Set (single leg) 15kg x 50 per

Leg Curls: Giant Set 30kg x 50

Abduction Machine: Pyramid Set (half stack x 15, 3/4 stack x 15, full stack until my ass fell off)

Adduction Machine: Same as above, but my sack fell off. 

Leg Press (some ass was in the rack for a solid 45 min taking selfies) 50kg x 50, 100kg x 30, 150kg x 25, 200kg x 20, 250kg x 20/15/15/10.  I then dropped to 100kg and did 25 rep sets with 25 seconds rest until I could no long get 25 reps. 

Landmine Squat: 75kg x 15, 15, 10, 8

Sumo Deadlifts: 150kg x 15, 15, 15, 15

Leg Curls: 45kg x 15, 15, 13, 10, 9

Leg Extensions (single leg) 25kg  x 20, 20, 15, 14, 12, 60 second static 

Hyper Extensions (bodyweight) 3 x failure-ish

About 3 hours later I went for a run with the wife and hit just over 5km total. 

Pic updates:  This is this AM at 112.2kg. So a weight gain over the previous photos. Sorry as I still try to work out getting the lighting and pose consistent. I threw in a lazy vacuum pose so you can see the stretch mark, loose skin on my mid/lower stomach. Good times. I don't know if I see any improvement vs last month, and any decline. That shoulder vein though does make me feel kinda good. On that note, I am a little lost as to were to go to next. I did increase may calories a little this last month, so maybe I need to drop them back down a little this month. Small progress is still progress, but I am hoping to get more aggressive with it come the new year as far as diet and supplements (as that is when I am assuming I can get home and look at stocking up on some goods) 

As always, I appreciate the feedback. 

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Looking awesome bro!   Judging by the vascularity I would assume 15-18%.  Don’t let that extra skin throw you off bro.   Over time it will tighten up.  Like I’ve stated before, you’re holding some fat stores and water behind the belly skin.  Those adipose cells are super enlarged and are hard to target and hit.   Years ago there was a spot injection that would shrink those fat cells marketed as “helios” now it seems people have stole the name for a fat burner blend.   If I can find the chemical name for it I’ll post it.

You’ve a absolutely made some great gainz!  Looking full and huge.  I’m estimating the BF% off the bicep and deltoid vascularity, which usually one comes in that pronounced <20%.  Another gauge would be quad vascularity as well, assuming you don’t skip leg days lol.

looking awesome brother, keep it up!

 
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Mikk0090 said:
You’ve a absolutely made some great gainz!  Looking full and huge.  I’m estimating the BF% off the bicep and deltoid vascularity, which usually one comes in that pronounced <20%. Another gauge would be quad vascularity as well, assuming you don’t skip leg days lol.
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Thanks man. I dont know why, but with lower ab, love handle and side chest fat, I still feel like im 25% + lol.  I do have little little but of pubescent gyno though. I run push/pull/legs with calf work on random push/pull days. I pretty much destroy my legs but they just dont like to grow. Ill have to snap a pic next gym session. 

I remember a few from way back (injectable fat burners) as well as some topical one. I think that was back in the Innovogen, PVL and Medistar days lol. Hell, I still remember Spectro. Man Im old. 

The current trend right now is injectable l-carnitine it seems.  500mg/ml etc concentrations etc. Could be a new product line @BodyTechPharma wink wink. 

 
Just remember loose skin creates an optical illusion.  When the skin is stretched for a period of time, and then there is drastic weight loss, when the skin comes back together without anything behind it stretching it out, the walls of the skin become thicker, and hold a layer of fat.   The same principal is when women get huge bellies from being prego, and then lose the baby weight, they sill have that same look you have to their bellies.   So I wouldn’t use your belly and love handles as a good measure for body fat %.
 

the same happens to guys who dirty bulk and gain 10-15 lbs of fat, when they diet down, they will notice their top abs being shredded while having big issues around the belly button and lower.    
 

I mentioned before I’ve used a strict pre contest style diet on some clients with great results to blast that fat behind the loose skin.   Those are ancient fat stores, and you’ll notice when you bulk again you’ll start storing fat in different areas and not so much the belly.   One guy I coached just for getting bigger and losing his fat, I trained him for 8 months, he dropped from a 40inch waist to a 33 inch waist, and was lean and big (for him). He was dead set on losing that fat behind his belly skin so I put him on a 6 week, 1800 cal keto style diet with cardio and it blasted that last bit of fat.  He just had that loose skin, which in turn became thinner after losing the ancient fat stores and water behind the skin.   He maintains his leanness now and his skin has tightened up a year later.

sorry for the double post

 
Mikk0090 said:
Just remember loose skin creates an optical illusion.  When the skin is stretched for a period of time, and then there is drastic weight loss, when the skin comes back together without anything behind it stretching it out, the walls of the skin become thicker, and hold a layer of fat.   The same principal is when women get huge bellies from being prego, and then lose the baby weight, they sill have that same look you have to their bellies.   So I wouldn’t use your belly and love handles as a good measure for body fat %.
 

the same happens to guys who dirty bulk and gain 10-15 lbs of fat, when they diet down, they will notice their top abs being shredded while having big issues around the belly button and lower.    
 

I mentioned before I’ve used a strict pre contest style diet on some clients with great results to blast that fat behind the loose skin.   Those are ancient fat stores, and you’ll notice when you bulk again you’ll start storing fat in different areas and not so much the belly.   One guy I coached just for getting bigger and losing his fat, I trained him for 8 months, he dropped from a 40inch waist to a 33 inch waist, and was lean and big (for him). He was dead set on losing that fat behind his belly skin so I put him on a 6 week, 1800 cal keto style diet with cardio and it blasted that last bit of fat.  He just had that loose skin, which in turn became thinner after losing the ancient fat stores and water behind the skin.   He maintains his leanness now and his skin has tightened up a year later.

sorry for the double post
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This is sooooooooo on point its not funny and is one of the most accurate explanations I've read.   I am and was going through this exact same thing and as time goes on the skin seems to have just slowly shrunk its insane.  I went from a 41 inch waist to a 32 and yes thats a lot of skin but its fact this can happen.    

 
Ryujiin said:
Been slacking on the updates;

Diet: Not much change

Meal 1: 2 servings whey w/15g raw chia seeds, 2 EFA, Multi V, 5000IU VD

Meal 2: 200-300g veg, 2 servings whey w/15g raw chia seeds, 2 EFA, 100g meat (random) and sometimes 100-200g rice depending on how I'm feeling (my lunches are provided at work)

Meal 3: 100-150g chicken breast, 1 whole wheat wrap, mustard (plain yellow), some kind of green leady stuff, diet coke fiber+  

Meal 4: 100-150g chicken breast, 1 whole wheat wrap, mustard (plain yellow), some kind of green leafy stuff, diet sprite fiber+ 

Pre-Workout: 1 serving ANS Prophecy 

Post-Workout: 1.5 servings whey

Meal 5: 150-200g veg, 100-150g meat (random), 100-150g rice (optional) 

I do want to up my fiber intake so I just ordered a jug of inulin. I figure an additional 10-15g of fiber should do it. Meal 4, on leg days I have gone to 2 wraps as well as always eating the rice at lunch. 

Training: Still running a push/pull/legs split with runs in the PM (a few hours after the gym)

Last night was leg night but I was short on time.  Here is what it came out to:

Leg Extensions: Giant Set (single leg) 15kg x 50 per

Leg Curls: Giant Set 30kg x 50

Abduction Machine: Pyramid Set (half stack x 15, 3/4 stack x 15, full stack until my ass fell off)

Adduction Machine: Same as above, but my sack fell off. 

Leg Press (some ass was in the rack for a solid 45 min taking selfies) 50kg x 50, 100kg x 30, 150kg x 25, 200kg x 20, 250kg x 20/15/15/10.  I then dropped to 100kg and did 25 rep sets with 25 seconds rest until I could no long get 25 reps. 

Landmine Squat: 75kg x 15, 15, 10, 8

Sumo Deadlifts: 150kg x 15, 15, 15, 15

Leg Curls: 45kg x 15, 15, 13, 10, 9

Leg Extensions (single leg) 25kg  x 20, 20, 15, 14, 12, 60 second static 

Hyper Extensions (bodyweight) 3 x failure-ish

About 3 hours later I went for a run with the wife and hit just over 5km total. 

Pic updates:  This is this AM at 112.2kg. So a weight gain over the previous photos. Sorry as I still try to work out getting the lighting and pose consistent. I threw in a lazy vacuum pose so you can see the stretch mark, loose skin on my mid/lower stomach. Good times. I don't know if I see any improvement vs last month, and any decline. That shoulder vein though does make me feel kinda good. On that note, I am a little lost as to were to go to next. I did increase may calories a little this last month, so maybe I need to drop them back down a little this month. Small progress is still progress, but I am hoping to get more aggressive with it come the new year as far as diet and supplements (as that is when I am assuming I can get home and look at stocking up on some goods) 

As always, I appreciate the feedback. 

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Man your doing great brother honestly this is an amazing log sorry for not commenting earlier but you are def tightening up its amazing to seen.   I had same issues with stomach a few months ago.   Keep at it bro you are kicking ass.   

 
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Quick update for you guys.  I kinda broke my shoulder.  Lotsa pain, not much ability to move lol.

Trying to figure out how to train around it.  Bright side, its my right shoulder, so if i only train left it might help my muscle imbalance on that side.

Waiting to find out if i need surgery or not.  Its been 4 days.  Hate hospitals here.

Well, I wanted to switch things up...

 
Omg no man! Ull be in same shit boat as me...what happened!?

 
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