Lol, next time I see you complaining about fat or water retention I’m definitely calling manorexia. You are looking lean broseph, keep crushing the foodz.
Delts are looking sick too.
GAINZ
Whoa dude you look fucking awesome. Mirin. Lean as hell.
Spidey- sorry no back or wheels. I meant to do a back one but forgot as i was making food and need to tend to it.
Coolusername: thanks man. Its probably just the differnt lighting playing tricks
Big mac: I am decently dry in that pic. If i took one when i had some water bloat it would look light years differnt. Just a bit more flattering pic than sometimes. I change a lot depending on how much water i have.
Spartz: thanks man trying.
Gkeeper: I was planning on cuttig carbs/cals for a couple days this week before RFL started on Sat but after these pics i think i will just keep pounding the poor food
Bug: Apprecaite it man. Just trying to catch you level
Lmao, I was picturing a bloofy, fat guy based off your latest post but you look awesome. You’re crushing it. Looks like you’re just expanding from the inside-out.
[quote]165StateChamp wrote:
Lmao, I was picturing a bloofy, fat guy based off your latest post but you look awesome. You’re crushing it. Looks like you’re just expanding from the inside-out.[/quote]
Thanks man. Just trying to catch up with da big ass bastards on this site. You will see why i am expanding from the inside out from the post below lol
Side note sat was an PMSF eating day. Then yesterday was deads and no carbs and 700cals pre workout. Post workout I had (i will probably forget some things. Will list carbs firs then the rest). 1.2kg of cooked rice in pasta sauce, 1 entire loaf of french bread (200g carb), 4 english muffins, 4 slices of white bread, 1 quart of low fat ice cream (2g of fat per serving), 2tbl honey, 4 table spoon jelly. 4 scoops pro powder, 12oz of vension and 98% lean pork, 2 tbl PB, 8oz of low fat cheese. Also had some greens with dinner to kick things off. That was the backload last night. Got a bit out of control but i was so hungry
I really think that FMC is the key to staying lean. The more the better. Staying active and having a period at the start of day of extended fasting 12-14hrs where you either do some LISS or just generally be active. Then having a low calorie portion of the day until after lifting really helps the body burn fat then rebuild and put on msucle/recover. JUst my thoughts. But i enjoy LISS and Sprints as well for cardio as long as for LISS i have something to do. A tv show or you tube or w/e. So for me doing this approach of a lot of FMC/LISS and then eating like crazy with high volume workouts fits me to a T and i think its a great approach for gaining and keeping fat gain down if you enjoy all the work that goes into it 
If not you just have to eat less and keep a bit tighter diet
Agreed. I had no idea what your front looked like but you’re flipping jacked brohammer. Lol @ get on my level . Your aesthetics shit all over mine, as does your leanness. So I bow down to you.
Jesus Christ! you look badass man!
Hell yeah Ryan looking awesome. Arms looking jacked, you have put on a very noticable amount of mass, all whilst looking pretty much as lean as ever. I hope my weight gain goes nearly this well!
Lolz you guys make me giggle mainly because you see things i dont. This is why i have to post pics. I do not see the leanenss you guys see. That why they say you will always be your worst critic. You need some one who is objective to look at your physique and progress. No matter how objective you try to be your physche and emtions are too conected to your physique.
Jake: Thanks man. I am sure you do as good or better. I really havent put on a ton of weight. Morning weight of 205ish. So about 10lbs over the last 2-3months.
6/18/12 Arms/reardelts
Dont want to rewrite but dips and preachers were a superset because i was pressed for time.
Warmup of pressdown/curls: 2x20
Dips:
Bw x 12
+25x10
+50x10
+75x6
+90x3x10
+75x10,10
drop +50x8 drop +25x8 drop
Ez Curl Preacher
Barx20
+20x10
+40x10
+60x3x8
+40x2x10
Rope press down apart/Seated DB Alt curl:
3x10-11/8
switch to DBs at same time big squeeze
2x10/8
Incline overhead ext/ DB cross body: 6x10-12/8-9
Overhead rope ext/Narrow preacher curl: 3x9-11/8-10
Pressdown: 15+7+6 Extreme stretch
Incline curl: 10+6+6 Extreme stretch
Rear delt swing:
45x60 drop 35x28 drop 25x22 rear delts on fire
Rear delt machin fly/lateral raise: 3x16/10
TBD/push up/DB RDL/Pull up/Leg press/Dip/KB swing: 2 times through this 20+ reps on everything
More pulldown type stuff 20+ reps with a rope hitting mid back and rear delts.
30min walk
Had crazy energy in the gym. All the work up to the large circuit thing i did was an hour and 40min which i think is pretty fast considering the amount of sets and that includes foam rolling and stretching at the start. Pump was great did a couple more sets than i was planning on but just felt good. I did some leg pump work as rest some times, hopped on the elyptical for 30 sec sometimes, or just paced the gym until i could manage another set in the right rep range. The circuit was mainly to push some blood all over and get the heart rate up. Felt good. Then i was still feeling like i wanted more so did some pulldowns leaning back with a rope attachment for extram rom and freedom of movement to hit the mid back and rear delts more. Then finsihed with some walking so i could watch the news. Good session. To bad today is an off day PMSF ick
You are looking thick and lean, very pleasing physique. Well done Ryan.
Could give a quick recap of your diet? I know you talk about it alot, but sometimes your throw out acronyms that I have no clue about, lol.
Damn dude good work. Youv’e made some serious progress.
[quote]timmcbride00 wrote:
You are looking thick and lean, very pleasing physique. Well done Ryan.
Could give a quick recap of your diet? I know you talk about it alot, but sometimes your throw out acronyms that I have no clue about, lol.
[/quote]
Sorry bout that. I get lazy and dont want to type it out. CBL= Carb backloading. PSMF= Protein sparing modified fast ala lyle mcdonald.
So last week was a bit odd. I wanted to depelte a bit before my friends wanted me to break the taco eating record at a local bar. So i did a 2 PSMF days which were 1500 and 1200 cals respecitvely on mon tues. Almost all pro a few carbs as in 20g or so from greek yogurt. Then it was normal eating which means 8 oz of meat around noonish with a huge salad. Whey+Bcaas durign workout and loading up on food mostly carbs post workotu (except wed which was 44 tacos so a lot lot more fat than normal. As the burger meat that they tried to make taste like mexican food was very fatty) A bit low fat ice cream to wash this down. Then thus and friday normal days except lots of carbs 700+. Sat was a PSMF 1500cal. Sunday i detailed above. So i was semi attempting to recomp before the real rapid fat loss protocol starts on Sat. That will be 1200-1500cal for the 10days leading to vacation. Hopefully shed some fat.
Normal diet though is 8oz meat and salad then workout stuff. Then post workout 600+g of carb and 100+g of pro fat as low as i can around 30-40g during the backload.
Hope that helps. If i missed something just let me know and will be happy to let you know
Great progress Ryan!
[quote]Maiden3.16 wrote:
Damn dude good work. Youv’e made some serious progress.[/quote]
Thanks. Hard to see progress when you see yourself everyday. Especailly with water/food fluctuations changing your look all the time.
[quote]deat wrote:
Great progress Ryan![/quote]
Thanks Deat.
Goddamnit Ryan.
Nice work, looking much thicker Ryan!
Thanks hip. Coming from the incredible hulk
So since i seem to be leaner than i thought i am thinking of just eating w/e until Sat. I mean i will adhere to my carb backloading rules just because i like that. But i was planning on a PSMF day today and lower carb tomorrow on delt/trap day. Then higher carb on thus and fri and start PSMF…but it seems like i could probably enjoy myself these next 4 days rather than 2?