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Ryu's Lean Up Log


Ryujiin
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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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7 minutes ago, 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.

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. 

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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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On 9/2/2020 at 10:38 PM, 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

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.    

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On 8/31/2020 at 8:06 PM, 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...

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On my commute to work my bus got smashed into by a car.  I was standing holding a grip. I guess the force of the hit/stop and me not letting go caused the bone to crack.

Its odd as it did not start hurting until a day or so later. But CT confirmed it.  Nice thing is its a crack through and not a full separation style or shatter break.  So recovery in theory is 4-6 weeks.  They did find other damage in my shoulder that the doctor tried to blame on lifting lol.

Chinese doctors man.  "Drink more hot water, don't drink or eat cold things, no meat, no alcohol" lol.  Everytime.

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Man bummer I hope you heal quick.  As for training.  I waa encouraged by my Dr's to keep lifting just do not use or allow your effected area to be used and abused.   I found that muscle memory and maybe even what I figured would cannibalize the muscle didn't happen half as bad.   My Dr winked at me and said hmmmm see science lol I laughed and walked put but it worked for my arm

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So its been about a full week off from the gym now, which is not a bad thing in that I have been going at it for almost 3 months straight. 

Shoulder still hurts but its starting to die down a bit so I am hoping to get back to the gym Monday and do some legs. 

I might stop the NSAID's the doc put me on next week and see how the shoulder feels. I find they are screwing up my balance a lot. Which is odd. 

I plan to keep the push/pull/legs split going for now, but on push and pull days ill go a little lighter, higher rep and of course everything will be unilateral. Add in a lot more stretching.

See how it goes. 

I also think its time for a diet change. So over the next 6 weeks I am going to run IF low carb, high fiber and see what happens. 

I might also look at changing gyms soon to one that is closer to my place, they also offer 24 hr memberships which would mean I could get back to doing AM cardio.

Also going to add a joint stack into my supplements for the next few months to see what that does for my knee and you know, as Im old. 

Still keeping test dose around 175/wk. 

New diet might look something like:

5:30 - AM Stack (Curcumin, Q10, Niacin, Astragalus, NAC, baby asprin) EOD 10mg cialis 

11:00 - Joint stack (glucosamine, chondroitin, MSM) 

12:00 - 2-3 cups veggies, 100g lean meat, 1 scoop whey, 1 serving chia seeds, 1 serving inulin, multi, fish oil

1:00 - 1-2 serving Metamucil Lemon Smooth (instead of my coke fiber+) 

2:00 - 1 whole wheat wrap w/veg, 100g chicken breast,  mustard, 1 scoop whey, 1 serving chia seeds, 1 serving inulin

3:00 - Metamucil again (only if 1:00 is a single serving) 

4:00 - Same as 2:00

Post-workout - 1.5 servings whey

Meal (around 8:00) 100-200g lean meat, 100g rice, 2-3 cups veggies

Anyway, will see how it goes. Ya, I know its a lot of powders. Such is my life at moment lol. 

I really want to get down to 15%, run some HCG to knock up the wife for another baby attempt, and then do a real cycle sometime in the new year.  Either to further re-comp or to put on some size as I feel like a little bi-atch right now at around 230-240lbs. (Probably 210-215 if I hit 15%) I know I still own you guys some leg pics for a better assessment. 

The next 6 weeks I am going stim free. So no pre-workouts, no "fat burners".  Zombie mode here I come. 

Feel free to shoot my plan full of holes lol. 

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Nano Update:

I snuck in a leg session yesterday. It was not too bad. A few moments where I had pause and curse.

Incline Treadmill x 5min

Leg Curls: 3 warm up cluster sets.  3 heavy sets of 8-10. 1 forced negative set. Insert ham string cramp. 

Leg Press (low and close stance):  See above + 60 second hard stretch right after the last set. 

Leg Extensions: Again, see above format. 

Some quad and ham flexing in the mirror to see how hard i could contract and hold each group in that contraction. 

After a week off this actually made me pretty sore. But that was it for this workout. Pretty short, but I cant load anything onto my back or right arm so squats, land mine squats, stiff leg dead's, standing calf press were out of the picture. I tried some walking lunges by my balance is all messed up for some reason. 

Diet is on point but I dropped the rice from the last meal. 

Trying to plan out my next push workout. 

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Micro Update:

Checked in this AM at 105kg. So a hefty weight drop since the last update. Not sure if its from the switch over to IF at almost the same calories, or the week off and light workouts last week. Who knows. 

Shoulder in coming along, and I have some use of my right arm now although its still sore so I keep it in the sling still.  Sleep has improved as when I roll or move I dont wake up wanting to scream anymore lol. 

Thats about it. Going to hit a light push workout tonight with some cardio after. Really trying to focus on improving my mind muscle connection during this time with some really tight and held contractions. Also really focusing on feeling the muscle work though every part of the exercise movement. 

 

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Update:

Had a pretty good leg workout last night. Again, I still cant load my back so squats are still off the table, but between leg press variations and extension, my quads got a good amount of work in. 

Feeling pretty burnt out the last few days but not really too sure as to why at this moment.  Random note, I have moved my shots from delts to VG for obvious reasons lol. FYI, VG with a slin pin makes me feel like that girl in high school you knew who would ask guys "is it in yet?"

Anyone else notice all the guys on here running active logs are all beat up lol. 

@Talon after reading your notes on fiber I jacked mine up to around 40g+ a day.  Honestly, its making a pretty big difference I think.  Although I'm getting it in via raw chia, psyllium and inulin in addition to the veg in my meals. Also been eating some kimchi with each wrap meal to aid in digestion and such. 

End of month is coming but Im not sure if updated pics are needed or not. I might do it just to keep the progression record moving along. 

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On 9/23/2020 at 9:59 PM, Ryujiin said:

Update:

Had a pretty good leg workout last night. Again, I still cant load my back so squats are still off the table, but between leg press variations and extension, my quads got a good amount of work in. 

Feeling pretty burnt out the last few days but not really too sure as to why at this moment.  Random note, I have moved my shots from delts to VG for obvious reasons lol. FYI, VG with a slin pin makes me feel like that girl in high school you knew who would ask guys "is it in yet?"

Anyone else notice all the guys on here running active logs are all beat up lol. 

@Talon after reading your notes on fiber I jacked mine up to around 40g+ a day.  Honestly, its making a pretty big difference I think.  Although I'm getting it in via raw chia, psyllium and inulin in addition to the veg in my meals. Also been eating some kimchi with each wrap meal to aid in digestion and such. 

End of month is coming but Im not sure if updated pics are needed or not. I might do it just to keep the progression record moving along. 

It really does help i have really seen amazing improvements and wow does it kill the hunger im running now im mixing it up and running EQ bow with test and once im really  able to really lift in a few more weeks god willing ill add the Anabul to the mix.    But the brans buds have really helped keep all blood kevels stable and cholesterol was so good they are dropping me again down more in dose blood pressure pills also cut in half alot to the diet and mixing things up bran for me in the form of bran buds and added fibre of black turtle 🐢 beans lol really has made a massive transformation.   You keep on going brother you are kicking ass

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Update:

Not much to report. Logged in at 103.1kg this AM. Its odd that I am almost starting to feel small. I dont want to fall into that mind set that we all do when trying to drop BF with the "I feel small, maybe I should start trying to add some size?" and then end up back at 25% lol.

Pull workout coming up tonight for what its worth. Pics tomorrow, maybe...with all my bouncy skin. 

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Pics, for giggles.  No improvement over the start of the month as far as I can tell from the pics. My skin is looser though and I do suck at photos. Anyway, for the log record...and a bonus. 

And yes, it took some effort to get my arm up like that for the shitty vac shot. Still 175mg a week.  Man I cant wait to do something fun once I get this fat under control. 

Still sitting around >25% BF I believe. 

 

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  • 2 weeks later...
On 10/1/2020 at 12:19 AM, a_ahmed said:

looking better bro, not sure what the last pic is supposed to be LOL you attention whore.

I was going to throw in the "Got Milk" tag line lol. 

On 10/1/2020 at 12:19 AM, a_ahmed said:

I think if you add an abs routine to thicken up your core, it will help with tightening/filling out the skin.

I do hit my abs at night with the wife usually twice a week. Almost always end up doing P90X Ab Ripper with her. I also do a lot of vacuums randomly during the day. Hoping the combination helps build my core without giving it any extra width. 

Weighed in at 105.3kg this AM after 8 days off due to Golden Week here in the PRC. I was at my wifes parents for the week up in the mountains so lots of hiking, skipping and jogs.  No weights though. 

Back on track as of today. 

Going to be hitting some HCG next week to fill the boys back out and stick with my TRT cruise does. Hopefully its enough to knock the wife up as we will start trying again next month as she now has a clean bill of health. 

To be honest, I am dying to run a real cycle but I still done see the point until I get my BF down to a decent level. (I know, I keep saying it; just as i need to keep reminding myself lol) 

My knees have been feeling good and the shoulder is on the mend. This has turned into one long journey/log I will admit. So for all the guys who are looking to "get ripped in 6 weeks" blah blah, here is some real life progress for you. 

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Random Follow Up;

Just to post a random follow up to my last post, here is what yesterday looked like:

Diet: I will leave out supplements

9:00am - 1L black cold brew (sounds fancy but its just 1L of water, 2 giant ice cubes and some instant coffee)

11:30am - 2 scoops whey, 1 scoop psyllium, 1 scoop inulin, 400g stir fry (with about 75g of chicken)

2:00pm - 1 scoop whey, 1 scoop psyllium, 1 scoop chia seed, 100g chicken breast, 1 wrap, mustard, kimchi 

4:00pm - 150g chicken breast, 2 wraps, mustard, kimchi  

Post workout - 1.5 scoops whey

Upon getting home - 1/2 a grape fruit and a glass of milk (random I know)

Training: Legs

Thigh Abduction - 3 progressive warmup sets, 2 working sets (12-15 rep range)

Thigh Adduction - same as above

Leg Extensions - same as above but 3 working sets and 1 drop set

Leg Curls - same as above 

Leg Press - same as above but after each set 60 seconds DC stretch 

Revers Lunges - 2 warm ups, 2 working sets, 1 bodyweight burn out set

Treadmill - 20min 4.0 speed / 10% incline  

Life Update:

I was chatting with a friend who is deep into TRT information and he suggested given my past history with what I had to do last time to get my girl pregnant, to just come off and run;

1000iu HCG EOD for weeks 1 & 2

12.5mg Aromasin EOD for weeks 1 & 2

Clomid 50mg EOD for weeks 3 - 6 (length of time on pending sperm analysis)

Shitting Leg Pics (first pic is in the locker room, other two mid workout with "better" lighting)

 

 

 

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