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Thread: Ruhl's Shred Thread

  1. #1
    Join Date
    Feb 2009
    Posts
    249

    Ruhl's Shred Thread

    I'd mainly like help from the pros on some of this....just gonna post some of my diet and training stuff. Any help is appreciated as I don't have any money to hire a trainer for my contest prep

    Training is 3 on 1 off now with the rotation of: chest, legs, arms, shoulders, back............traps with shoulders....calves and abs alternated daily.

    as anyone from AR prolly knows i recently changed this from my long time 6 on 1 off split with the same bodypart rotation.

    Cardio at the moment is 1 hour in the mornings on an empty stomach mon-fri...weekends off cardio

    16 weeks out as of this morning.

  2. #2
    Join Date
    Mar 2009
    Posts
    448
    Hey Rhul,

    What are your current stats so we can follow your progress?

  3. #3
    Join Date
    Feb 2009
    Posts
    249

    Food 3/18/09

    7:45
    1/2 Oatmeal Shake (1/2 cup oats 2 scoops protein) 390cal 5g F 33g C 53g P
    2 cans tuna (w/ffmiracle whip and mustard) 240cal 5.5g F 2g C 44g P

    10:45
    1/4 cup cashews 160cal 13g F 8g C 5g P

    1:30

    9oz. chicken 325cal .75g F 52.2g P
    3 cups spinach 15cal 2.25g C 1.75g P
    3 leaves gr. lettuce 14cal 2.8g C 1g P
    1/2 red pepper 15 cal .2g F 3.6g C .6g P
    1/2 green pepper 16.5cal 4g C .5g P
    5 radishes 4cal .8g C .2g P
    9 olives 75cal 6g F 3g P
    2oz carrots 23cal 5.3g C .6g P
    1 jalapeno 4cal 1g C
    1/4 cup mozerella 80cal 6g F 1g C 7g P
    2 tbsp. Newmans dressing 100cal 11g F 2g C

    3:00
    superpump 96cal 24g C

    5:15

    volu-gro/protein 356cal 1.5g F 64g C 20g P

    7:20

    11oz lean ground beef 385cal 12.375g F 66g P
    1 cup Black Beans 220cal 2g F 36g C 14g P
    3/4 cup brown rice 170cal 1g F 37g C 4g P
    FatFree Cheese 45cal 2g C 9g P

    10:00
    protein shake 240cal 2g F 6g C 48g P

    Totals: 2873.5cal 66.325g F 231.75g C 329.85g P

  4. #4
    Join Date
    Feb 2009
    Posts
    249
    Quote Originally Posted by T-MOS View Post
    Hey Rhul,

    What are your current stats so we can follow your progress?
    damn....just forgot how old i am for a second....i'm 22 i'm pretty sure

    5'7.25
    212.4 as of this morning
    bodyfat is still kinda high i think....*sigh* prolly 15%
    been training since i was a freshman in highschool and hard since i was a junior

  5. #5
    Join Date
    Feb 2009
    Posts
    249

    food 3/19/09

    7:00
    1/2 Oatmeal Shake (1/2 cup oats 2 scoops protein) 390cal 5g F 33g C 53g P
    2 cans tuna (w/ffmiracle whip and mustard) 240cal 5.5g F 2g C 44g P

    10:45
    7oz Chicken 175cal .5g F 44.6g P
    3 cups spinach 15cal 2.25g C 1.75g P
    3 leaves gr. lettuce 14cal 2.8g C 1g P
    1/2 red pepper 15 cal .2g F 3.6g C .6g P
    1/2 green pepper 16.5cal 4g C .5g P
    5 radishes 4cal .8g C .2g P
    2oz carrots 23cal 5.3g C .6g P
    1 jalapeno 4cal 1g C
    1/4 cup mozerella 80cal 6g F 1g C 7g P
    1 pablano (guessing, couldn't find it) 20cal 4g C
    2tbsp Newmans reg dressing 150cal 16g F 1g C

    11:30
    superpump 96cal 24g C

    1:30

    volu-gro/protein 356cal 1.5g F 64g C 20g P

    3:45

    9oz. chicken 325cal .75g F 52.2g P
    3/4 cup brown rice 170cal 1g F 37g C 4g P
    1/5 cup spinach 135cal 3g F 15g C 15g P
    salsa 30cal 6g C

    8:15
    8oz. chicken 200cal 1g F 51g P
    3/4 cup brown rice 170cal 1g F 37g C 4g P
    salsa 30cal 6g C
    1/4 cup cashews 160cal 13g F 8g C 5g P

    10:45
    protein shake 240cal 2g F 6g C 48g P
    2tbsp Natty PB 210cal 16g F 6g C 8g P

    totals: 3168cal 71.45g F 269.75g C 361.45g P

  6. #6
    Join Date
    Feb 2009
    Posts
    249

    Food 3/20/09

    10:00
    1/2 Oatmeal Shake (1/2 cup oats 2 scoops protein) 390cal 5g F 33g C 53g P
    2 cans tuna (w/ffmiracle whip and mustard) 240cal 5.5g F 2g C 44g P

    1:15

    7oz Chicken 175cal .5g F 44.6g P
    3 cups spinach 15cal 2.25g C 1.75g P
    3 leaves gr. lettuce 14cal 2.8g C 1g P
    1/2 green pepper 16.5cal 4g C .5g P
    5 radishes 4cal .8g C .2g P
    9 olives 75cal 6g F 3g P
    1 jalapeno 4cal 1g C
    1/4 cup mozerella 80cal 6g F 1g C 7g P
    2tbsp Newmans reg dressing 150cal 16g F 1g C

    3:45
    1/2 cup cashews 320cal 26g F 16g C 10g P

    7:00
    1/2 cup cashews 320cal 26g F 16g C 10g P
    10 egg whites 172cal .7g F 2.3g C 32g P
    2 eggs 140cal 10g F 12g P
    1/2 Tbsp. olive oil 60cal 7g F
    1/2 cup FF cheese 90cal 4g C 18g P
    1/2 gr pepper 16.5cal 4g C .5g P

    10:15
    protein shake 240cal 2g F 6g C 48g P
    2tbsp Natty PB 210cal 16g F 6g C 8g P

    totals: 2762cal 126.7g F 108.15g C 293.55g P


    no workout on this day obviously....just cardio in the morning

  7. #7
    Join Date
    Jul 2008
    Posts
    27
    Quote Originally Posted by Ruhlfreak55 View Post
    I'd mainly like help from the pros on some of this....just gonna post some of my diet and training stuff. Any help is appreciated as I don't have any money to hire a trainer for my contest prep

    Training is 3 on 1 off now with the rotation of: chest, legs, arms, shoulders, back............traps with shoulders....calves and abs alternated daily.

    as anyone from AR prolly knows i recently changed this from my long time 6 on 1 off split with the same bodypart rotation.

    Cardio at the moment is 1 hour in the mornings on an empty stomach mon-fri...weekends off cardio

    16 weeks out as of this morning.
    put cardio on the weekends and cut down time to 45minutes per session if going on an empty stomach

  8. #8
    Join Date
    Feb 2009
    Posts
    249
    Quote Originally Posted by phate View Post
    put cardio on the weekends and cut down time to 45minutes per session if going on an empty stomach
    phate you know you have to give me the reasoning for me to change something.....on weekends it couldn't be first thing on an empty stomach either cuz the gym doesn't open till 10 and 12 respectively....i'm not adverse to this...just want to know why you suggest it

  9. #9
    Join Date
    Jul 2008
    Posts
    27
    Quote Originally Posted by Ruhlfreak55 View Post
    phate you know you have to give me the reasoning for me to change something.....on weekends it couldn't be first thing on an empty stomach either cuz the gym doesn't open till 10 and 12 respectively....i'm not adverse to this...just want to know why you suggest it
    performing cardio on an empty stomach for over 45 minutes can cause you to start entering gluconeogenesis and breaking down muscle for energy

    depending on when you wake up, you could have a protein meal and still be in a glycogen depleted state, then go to the gym, do cardio, and immediately afterward eat a pro/carb meal

  10. #10
    Join Date
    Feb 2009
    Posts
    249
    awww shit....time to go train some back!!!!!

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