Rhinos diet and cycle log

Rhino
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27 Aug 2013 09:28 #149092 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Ok so I just went for my assessment, I'm down 1.5percent body fat to 9.2. And up 4.2 kg so he recons I've gained over 5kg of muscle in 4.5 weeks. Wtf. :lol:
I didn't even think results like that were possible especially without a front load and on an AL from day1.

My diet has never been this clean on cycle but I still didnt expect results anything like this

It's the same guy Hilton Preen who did my whole assessment befor the cycle, he's going to mail me my measurements later to see how many cm I've gained.

Can I hear a Whoop Whoop. Ha ha

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mike123
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27 Aug 2013 10:26 #149096 by mike123

Replied by mike123 on topic Rhinos diet and cycle log

Whoop Whoop...now for my next cycle...

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Pyroclasm
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27 Aug 2013 10:39 #149100 by Pyroclasm

Replied by Pyroclasm on topic Rhinos diet and cycle log

Whoop Whoop!

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Rhino
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27 Aug 2013 11:24 #149119 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

I no I've been a bit anal with my cals and second guessing myself, but if it wasn't for your help with getting my diet together Pyro my cycle wouldn't have been such a success so far. Thanks.
And to everyone else who's helped

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Rhino
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31 Aug 2013 17:34 #149403 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Time for a cheat meal :cheer:

a kg of ribs,chips and veg.

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Rhino
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05 Sep 2013 05:46 #149731 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Hey Gents
so I'm on week 6 and up 5.5kg empty and naked first thing I'm weighing in at 96,5.
Sorry I suck at taking pics but here's a couple.

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p1et
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05 Sep 2013 06:55 #149734 by p1et

Replied by p1et on topic Rhinos diet and cycle log

Looking great dude. Chest is getting good size there. Nice separation between shoulders and chest. vein on the shoulder looks bad ass:p

Whats your current weight?

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Rhino
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05 Sep 2013 07:05 #149736 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Thanks man. I'm 96.5 naked and empty first thing:-) I wish I had someone to take pics of me otherwise ill have to wait until I go on HG one day and grow a third hand out of my ass to take pics of my back...
It's an art taking pics and if I ask my wife to take pics of me striking a pose she'll think I've lost my mind Bwaahaha

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Fakey_AK
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05 Sep 2013 08:01 #149743 by Fakey_AK

Replied by Fakey_AK on topic Rhinos diet and cycle log

I like what I see (no homo) Not sure how lean your were pre cycle but you pretty lean now and you picked up that weight, that's very decent.

Job well done so far, props.

Side note: Yay! more member pics. Now i want to post some.

"The hardest lift of all, is your ass of the couch!"

"He who makes a beast of himself gets rid of the pain of being a man." - Samuel Johnson

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Rhino
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05 Sep 2013 08:19 #149747 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

By bf had dropped by a percent since the beginning last week but I've upped the cals a bit now. The plan is to cut in my bridge and see how lean I can get.
Thanks for the motivation Lads.

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Rhino
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05 Sep 2013 08:22 #149748 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

I'd like to try IGF with my bridge and run it for a while to try and keep my gains but at the moment my supplier doesn't have any...ill keep my fingers crossed that I can get my hands on some over the next 6 weeks.

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Pyroclasm
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05 Sep 2013 11:59 #149771 by Pyroclasm

Replied by Pyroclasm on topic Rhinos diet and cycle log

Looking good bro those arms and shoulders!

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Oupa
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05 Sep 2013 14:04 - 05 Sep 2013 14:51 #149775 by Oupa

Replied by Oupa on topic Rhinos diet and cycle log

Nice progress, 6 weeks is prime time, time to klap it ! you should enjoy the gains in the next few weeks. + 1 for the updates and progress.

Last edit: 05 Sep 2013 14:51 by Oupa.

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Rhino
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05 Sep 2013 16:37 #149798 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Thanks for all the kind words gents, and thanks for the +1 Oupa let's see how long I hang onto it before I piss someone off again Bwaahaha.

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Rhino
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07 Sep 2013 05:19 #149910 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Hey gents just a quick one were would you guys add some cals I need to up them a bit

My diet

Meal1-1cup oats 2scoops whey
Pre and deur in work out-40g glucose,20g bcaa,20g glucose,10g glutamine
PWO-50g vitargo,50g whey
Meal2-250g chicken,1cup rice,1cup veg
Meal3-2 whole eggs,6 egg white,1cup mushrooms
Meal4-250g chicken,1cup veg, 1tbl spoon olive oil
Meal5-250g lean mince or steak, 300g potato,1cup veg, 1tbl spoon olive oil
Meal6-20g almonds, 50g cassien

I was thinking maybe a couple more whole eggs in meal 3 or adding in biltong snack?

Thanks

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Fakey_AK
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07 Sep 2013 05:51 #149911 by Fakey_AK

Replied by Fakey_AK on topic Rhinos diet and cycle log

Rhino wrote: Hey gents just a quick one were would you guys add some cals I need to up them a bit

My diet

Meal1-1cup oats 2scoops whey
Pre and deur in work out-40g glucose,20g bcaa,20g glucose,10g glutamine
PWO-50g vitargo,50g whey
Meal2-250g chicken,1cup rice,1cup veg
Meal3-2 whole eggs,6 egg white,1cup mushrooms20g
Meal4-250g chicken,1cup veg, 1tbl spoon olive oil
Meal5-250g lean mince or steak, 300g potato,1cup veg, 1tbl spoon olive oil
Meal6-20g almonds, 50g cassien

I was thinking maybe a couple more whole eggs in meal 3 or adding in biltong snack?

Thanks

Your Pre And during workout you can change
Not sure if i read it right (just woke up) but it currently is as follows hey?

Pre - 40g glucose
Intra - bcaa,20g glucose,10g glutamine

If so drop the 40g glucose and maybe replace with

80g Oats
30g Raisins
Tbsp Honey (this is optional, maybe safe it for the next calorie bump)

Also, the cup mesurements you have. Are they cooked or raw?

"The hardest lift of all, is your ass of the couch!"

"He who makes a beast of himself gets rid of the pain of being a man." - Samuel Johnson

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Rhino
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07 Sep 2013 07:32 #149912 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Hey Bro

As I wake up at 5 I have my oats and whey and then at about 5:30 I mix the crea mass,glucose,glutamine and dextrose in 1.5l water and down half, I then refill it and sip it throughout my workout so I'm basically having oats as a PWO aswell. I train at 6

So far the diets been fantastic I just feel I need to bump up the cals as I'm leaning out and I'm already fairly lean I only plan on cutting when I start my Var bridge.

Thanks Bro

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Fakey_AK
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07 Sep 2013 07:35 #149913 by Fakey_AK

Replied by Fakey_AK on topic Rhinos diet and cycle log

Ok but your measurements for the rice and oats. Are they cooked measurements?

"The hardest lift of all, is your ass of the couch!"

"He who makes a beast of himself gets rid of the pain of being a man." - Samuel Johnson

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Rhino
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07 Sep 2013 09:14 - 07 Sep 2013 09:19 #149914 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Rice cooked, Oats raw and potatoes raw. They all work out to between 50 and 60 grams of carbs per serving.

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Last edit: 07 Sep 2013 09:19 by Rhino. Reason: Forgot

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Fakey_AK
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07 Sep 2013 09:23 #149915 by Fakey_AK

Replied by Fakey_AK on topic Rhinos diet and cycle log

Then add raisins to the oats

Up the post workout meal with an extra half a cup cooked rice

Swap almonds at last meal with 50g peanut butter

"The hardest lift of all, is your ass of the couch!"

"He who makes a beast of himself gets rid of the pain of being a man." - Samuel Johnson

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Rhino
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07 Sep 2013 09:28 #149916 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Cool ill give it a go thanks Bro

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Fakey_AK
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07 Sep 2013 09:30 - 07 Sep 2013 09:35 #149917 by Fakey_AK

Replied by Fakey_AK on topic Rhinos diet and cycle log

Rhino wrote: Rice cooked (40g), Oats raw(103g) and potatoes raw(58g). They all work out to between 50 and 60 grams of carbs per serving.

The oats is a bit more lol

EDIT: Just quickly checked. 1 Cup raw oats will give you roughly 110g oats which equals to about 72g carbs

My bad :blush:

"The hardest lift of all, is your ass of the couch!"

"He who makes a beast of himself gets rid of the pain of being a man." - Samuel Johnson

Last edit: 07 Sep 2013 09:35 by Fakey_AK. Reason: stuppid miscalculation

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Rhino
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07 Sep 2013 10:11 #149920 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Cool I've just added that all in on myfitnesspal and it gives me about an extra 200 cals with a total of around 3600 cals and a P45,C33,F22 split wich sounds about perfect.

Thanks

Getting that PWO meal down is going to take some skill :lol:

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Rhino
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19 Sep 2013 06:00 #151546 by Rhino

Replied by Rhino on topic Rhinos diet and cycle log

Morning Gents

So I need to up my cals again... I've been sitting on 97kg for the last 2 weeks and I'm leaning out to soon.
How does this look? I've just upped the eggs and added more oats

Meal1-1.5 cups oats, 38grams whey

Pre&intra work out-40g cream mass,20g dextrose,20g bcaas,10g glutamine

PWO-50g vitargo,50g whey

Meal2- 250g chicken,1.5cups rice, 1cup veg

Meal3- 4whole eggs, 6egg whites

Meal4-250g chicken, 1cup veg, 1tbl spoon olive oil

Meal5-250g lean mince or steak,300g sweet potato,1cup veg, 1tbl spoon olive oil

Meal6-50g cassien, 25 grams almonds

That gives me about 3850 cals with a p43,c35,f22 split.

What do you guys thing? Thanks for your help as always

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Fakey_AK
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19 Sep 2013 07:25 #151548 by Fakey_AK

Replied by Fakey_AK on topic Rhinos diet and cycle log

you can maybe do the following

Meal 1 - Add 1 tbsp honey

Meal 4 - swap olive oil for 40g almonds

Meal 6 - swap almonds for 30g peanut butter

"The hardest lift of all, is your ass of the couch!"

"He who makes a beast of himself gets rid of the pain of being a man." - Samuel Johnson

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