shadowz getting healthier thread

[shadowz]

Some of the older beyonders who know me about 10 years ago I had gained some massive weight, lacked exercise ate horribly whatever I wanted, whenever and in ridiculous amounts. At the age of 21-22 I was afraid to weigh myself and know I easily eclipsed 240+lbs. That is when I began to exercise but without much guidance, my eating habits were still not very good but did lose some weight. And I must say the lifts I did were quite novice and did not concentrate on my back or legs

Here I was when I started working out, did not have any photos of the really obese me as I was far too ashamed to be photographed.

http://i118.photobucket.com/albums/o93/shadowz940/D8FD4040-D648-4548-973F-CA40D861C928-1154-00000116E5B27D87.jpg

Fast forward 3 years ago I decided to make some significant changes to my diet thanks to reading this section of beyond. As well I did start getting into more essential and heavier lifts.

Here is a photo from 2002-2007 kind of documenting my changes

http://i118.photobucket.com/albums/o93/shadowz940/64229C17-EAA9-46E3-8FAB-E13A54E3B6C6-1154-000001212B3C7831.jpg

This year I did start doing a lot of crossfit and love it.

My current stats for my lifts are:

Back Squat
365x5
Front Squat
315x4
Dead Lift
311x5
Squat Clean
225
Snatch Balance
205
Bench Press
5x245
Seated Military Press
5x200
Thruster
5x185
Front Bar Lunges
5x225
Handstand pushups
X25

As of last Monday I had hired a personal trainer/nutritionist and the results so far have been staggering. Mind you I have also given up booze and eating out completely. For those wanting to go down the same path, it really hasn't been that bad, when my friends and I go out to eat, I'll pop into my car and eat my packed meal for the specific time.

I'm posting ahead of time for the first phase of my program incase people ask I won't really go too much into detail

Macros:
Monday-Thursday
Carbs 132g
Protein 238g
Fat 71g
Total Calories 2119

Friday-Sunday
Carbs 38g
Protein 228g
Fat 51g
Total Calories 1519

Workouts consist of two body parts a day, and three days of cardio with core exercises.

Photos of week 0 were taken last Monday, week 1 was just the Monday that has just past. I have paid for 12 weeks with this trainer.

Starting weight 190lbs
Weight as of Sept 4 182lbs

http://i118.photobucket.com/albums/o93/shadowz940/7C7E0E94-3ED2-4E26-9CF4-6936715041D5-4249-000004B35F11271E.jpg
http://i118.photobucket.com/albums/o93/shadowz940/DF707BB8-DFEF-4CCD-8BCE-1981CCAC0AD1-1154-00000116F5C2CDD0.jpg
http://i118.photobucket.com/albums/o93/shadowz940/B2F4B9C4-19AE-46EF-80C3-C94B782A25F8-1154-00000116FE435E7F.jpg


Lastly I would like to thank Darkane for all his informational posts in the past few years, as well lately warcaster for his informational posts. I will be consistent with posting in here my progress

UPDATE: Forgot to post this initially during week one I would crash at about 6-7pm EVERYDAY, my body telling me it was not used to what I was feeding it along with the sort of exercise. Sunday was probably the worst for me but powered through it. Fast forward to this week, zero naps, and I have plenty of energy till 10pm have my last meal then take some ZMA, solid nights sleep

Week 4-6:

Meal plan and workouts have changed a little bit

Monday-Thursday
Macros:
Carbs: 534g
Protein: 962g
Fat: 641g
Total Calories: 2137

Friday-Sunday
Macros:
Carbs 164g
Protein 982g
Fat 491g
Total Calories: 1637

[KRyn]

What company / trainer is doing all of your meal planning?

Good luck and stick with it. I found the first month was the hardest part of being on a very strict diet, after that the cravings for crap disappeared.

[Disoblige]

You lost 8 pounds in a week? What the fuck :eek:


Macros: Monday-Thursday
Carbs 132g
Protein 238g
Fat 71g Total
Calories 2119

Friday-Sunday
Carbs 38g
Protein 228g
Fat 51g
Total Calories 1519
Wow :thumbsup:

[shadowz]

Originally posted by KRyn
What company / trainer is doing all of your meal planning?

Good luck and stick with it. I found the first month was the hardest part of being on a very strict diet, after that the cravings for crap disappeared.

http://khoi.fitbodylife.com

Ya the cravings have been off and on, weird thing is what I have been craving for is things like sushi and such which isn't part of my meal plan right now, but I'll live lol

[shadowz]

Originally posted by Disoblige
You lost 8 pounds in a week? What the fuck :eek:


Wow :thumbsup:

Ya I'm assuming it was all bloat from eating a couple meals that I wanted on the weekends including booze

[bigbadboss101]

Those are some impressive lifts/numbers. And the difference in the one week is pretty crazy. Good job!

[bigbadboss101]

Not eating out that takes discipline! Hard to say no to pho, sushi, congee etc. Are you taking out wheat from your diet?

[shadowz]

Originally posted by bigbadboss101
Not eating out that takes discipline! Hard to say no to pho, sushi, congee etc. Are you taking out wheat from your diet?

At the moment yes there is no wheat except one of the rice cakes I eat on the weekend. Ya I miss all those things but I'm pretty motivated right now. I believe grains will be re-introduced in 2 weeks, after the first phase that my trainer has planned out for me

[max_boost]

Impressive buddy. Good luck with it. Going to be ripped in no time. :thumbsup:

[davidI]

Mother fu(ker!! Impressive lift stats and good on you for getting so into it. I look forward to seeing your progress. :thumbsup:

[scboss]

Man sick starting numbers, you should really get a olympic lifting coach with that kind of base. Pretty insane that you can almost military press what you bench! Keep it up!

[brucebanner]

Awesome work! Made some big changes, keep it up! It's the threads and posts like this that help add motivation to stick with what I'm doing.

[KRyn]

Originally posted by shadowz


http://khoi.fitbodylife.com

Ya the cravings have been off and on, weird thing is what I have been craving for is things like sushi and such which isn't part of my meal plan right now, but I'll live lol

Just got for Sashimi and don't have any soysauce. Protein and good fats, everything the body needs!

[shadowz]

Thanks guys, each and every one of you I have seen posting consistently in this section of the forum and appreciate the motivation and information/knowledge.

Warcaster, that is my future goal to hire a Olympic lift coach and aim for a level one crossfit cert.

KRyn, I did think of doing that and bringing my own no sodium soysauce. I'll keep you updated with how it goes.

[austic]

Good thread, this will be one I will be paying attention to as I have very similar stats to you. I am 200 lbs and my background is in crossfit and OLY.

I know its sold out already but CFC has targeted training 12 week session with Chris Lemky that they runs periodically if you want some small class training. $375 for non-members and there is a OLY club day on Saturdays that’s $50 a month or $15 per session which Chris and Jesse Martini both coach at. Not one on one coaching something else to consider.

[Jerms]

I've had the opportunity to get know Chow well over the past few years and must say his progress is definitely inspiring. From the gym to hockey, I have noticed his hockey skills, determination, strength and stamina getting better and better each time we play. Another great thing I notice is that he's helping and motivating a lot of us to push hard and become healthier. Good job man! Keep it up!

[Mibz]

I have no plans to make my own thread, but I lost 30lb thanks to shadowz, and I've started gunning for another 10.

This man is a hero :P

[bigbadboss101]

Nice nice. We should have a meet up, and go play so tennis or soccer, football, ultimate, push prowler, etc.

[bigbadboss101]

Originally posted by Mibz
I have no plans to make my own thread, but I lost 30lb thanks to shadowz, and I've started gunning for another 10.

This man is a hero :P

Good stuff! I have a few friends that have big bellies (6 months pregnant) and they want to change but don't want to workout or eat better. Before and after pics and good testimonies like this are good to have.

[Mibz]

No workout necessary for me. 100% diet, hahaha.

[Disoblige]

Waiting for the Mibz gets RIPPED thread within the next few months.

[Mibz]

I am -way- too lazy for that, haha.

[rage2]

Originally posted by Mibz
I have no plans to make my own thread, but I lost 30lb thanks to shadowz, and I've started gunning for another 10.

This man is a hero :P
I'm going to have to burn the forum to the ground if you post half naked pics of yourself. So, thanks in advance. :thumbsup:

[shadowz]

Originally posted by austic
Good thread, this will be one I will be paying attention to as I have very similar stats to you. I am 200 lbs and my background is in crossfit and OLY.

I know its sold out already but CFC has targeted training 12 week session with Chris Lemky that they runs periodically if you want some small class training. $375 for non-members and there is a OLY club day on Saturdays that’s $50 a month or $15 per session which Chris and Jesse Martini both coach at. Not one on one coaching something else to consider.

Damn too bad it's sold out, I'll keep an eye out for future sessions


Originally posted by Jerms
I've had the opportunity to get know Chow well over the past few years and must say his progress is definitely inspiring. From the gym to hockey, I have noticed his hockey skills, determination, strength and stamina getting better and better each time we play. Another great thing I notice is that he's helping and motivating a lot of us to push hard and become healthier. Good job man! Keep it up!

Thank you sir!


Originally posted by Mibz
I have no plans to make my own thread, but I lost 30lb thanks to shadowz, and I've started gunning for another 10.

This man is a hero :P

Super proud of this guy, gave him a meal plan to stick with and he did it, no yo yo diet just plain old healthy food and Mibz looks about 7 years younger now.

[jaylo]

Hey Nick,

I think I saw you at the Eau Claire Y this afternoon couple of hours ago, I was heading into the locker room while you were heading out (I'm the guy with the white Nike hat, white shirt, and Oakleys)

Almost did not recognize you from the last time I saw you back on the STRD days, you look great and props to your trainer (great website by the way)

I am more the the running side but looking into toning up and this thread inspires me to do so

Keep it up man!

[TomcoPDR]

Nice work and good luck man.

Fuck, just lost another Pho/Sushi partner.

[7thgenvic]

Jesus...No drinking... :) Looking fit sir

[shadowz]

Originally posted by jaylo
Hey Nick,

I think I saw you at the Eau Claire Y this afternoon couple of hours ago, I was heading into the locker room while you were heading out (I'm the guy with the white Nike hat, white shirt, and Oakleys)

Almost did not recognize you from the last time I saw you back on the STRD days, you look great and props to your trainer (great website by the way)

I am more the the running side but looking into toning up and this thread inspires me to do so

Keep it up man!

Hahaha you looked totally different too I thought you looked familiar, come say hi to me if you see me tomorrow


Originally posted by TomcoPDR
Nice work and good luck man.

Fuck, just lost another Pho/Sushi partner.

Lol unfortunately, but Sushi should be back in the menu soon I hope

[Mibz]

Originally posted by TomcoPDR
Fuck, just lost another Pho/Sushi partner. You know, I live in the South too.

[Darkane]

Excellent!

I've def try to read as much as possible, apply it, and share the info.

I train and diet my heart out and currently training with John Meadows.

he's awesome!

Still all these threads going up, might have to try a Darkane gets ripped thread Part II!

Or Darkane gets huge and bloated, but strong thread haha.

EDIT: 315x4 FRONT SQUAT?

Holy shit, I hope people realize what kind of raw power that is! Awesome.

[shadowz]

Originally posted by Darkane
Excellent!

I've def try to read as much as possible, apply it, and share the info.

I train and diet my heart out and currently training with John Meadows.

he's awesome!

Still all these threads going up, might have to try a Darkane gets ripped thread Part II!

Or Darkane gets huge and bloated, but strong thread haha.

EDIT: 315x4 FRONT SQUAT?

Holy shit, I hope people realize what kind of raw power that is! Awesome.

Thanks! I always try to apply as much that I read from your posts. Lol ya it was meant to be a 2 rep max but I was able to squeeze out two more even though form was jacked on the last rep and my elbows started to aim down

[1-Bar]

Holy efff!!! That's a lot of weight you're pushing bro! Glad to see you're hard work is paying off. Time to get my ass in gear! Keep it up :thumbsup:

[shadowz]

Originally posted by 1-Bar
Holy efff!!! That's a lot of weight you're pushing bro! Glad to see you're hard work is paying off. Time to get my ass in gear! Keep it up :thumbsup:

Thanks homie, I'm sure you'll be there in no time, remember 4-5 years ago you were the one who taught me to squat properly lol. Cause I will never forget the pain the following week.


Alright Week 2 has just ended and today is the beginning of week 3. Energy levels as I had mentioned were really low around 6-7 in the evening. Week 2 energy levels were back to normal, not a single nap, and had some solid sleeps in the evening which is usually not the case for me.

As for lifts, I did feel much stronger and was able to add weight to each of my lifts, cardio even seemed a lot easier than the week before. I haven't had the chance to weigh myself yet but mid last week I was down 9 lbs from my starting weight. Also I have lost some considerable size around my waist as I have gone from the third to the last loop in my belts.

Had hockey for the first time since being on this program, my trainer had calculated that I would need to take in rouhgly about 950 more cals that day since I would be going to the gym post hockey as well. This did workout well as I had great energy throughout the game and the day.

Here are pics from today as the start of week three:

http://i118.photobucket.com/albums/o93/shadowz940/6A2A9F73-6FC4-447B-B342-85FD0DEE1FD3-4249-000004B15EAD21E4.jpg
http://i118.photobucket.com/albums/o93/shadowz940/B416A83A-4B64-4FC5-B566-E2D21E59A5E7-4249-000004B16A7C5F28.jpg
http://i118.photobucket.com/albums/o93/shadowz940/CF675B2E-0FE3-4BED-9DFD-04730BB11441-4249-000004B171E9C5F3.jpg

[Ek9Max]

Keep it going bro!

[/////AMG]

Very inspiring!
What are you eating? You're protein intake outweighs your carbs like mad!

I think we need a thread of what everyone eats and just have the 1st post updated to everones meals!

[shadowz]

Originally posted by /////AMG
Very inspiring!
What are you eating? You're protein intake outweighs your carbs like mad!

I think we need a thread of what everyone eats and just have the 1st post updated to everones meals!

Thanks, meals will consist of eggs, chicken, broccoli, asaparagus, salmon, tilapia, cottage cheese, whey/casein. It's very simple but effective, really clean meals but yes right now running mostly off protein at the moment, but my meal plan will change this saturday. Looking forward to seeing whats next. It's as easy as that people do just need to realize that it just takes commitment, there's no secrets. Clean eating, proper training and rest.

[max_boost]

How is this diet on your bowel movements? Are you crapping properly? On sched? lol :nut: :dunno:

[Darkane]

Originally posted by max_boost
How is this diet on your bowel movements? Are you crapping properly? On sched? lol :nut: :dunno:

Orange sugar-free Metamucil! :thumbsup:

As long as the green veg are kept high, and there's some oil/fat in the diet to keep it 'slippery' shouldn't be an issue.

Unless you're naturally prone to some form of constipation (Loose OR No bowl movements) it'll get worse.

[max_boost]

The last time I tried any kind of high protein, low fat, low carb diet I couldn't get use to the lack of movement. No pun intended I just felt like shit. LOL :nut: :dunno:

I'm pretty happy at 140lbs, got my strength, got some muscle and I don't look skinny. To get ripped I'd probably have to drop another 10lbs? I haven't been that low since high school. :eek:

[shadowz]

Lol thanks for asking but my number 2 is just fine

[bigbadboss101]

How many calories are you taking in? What are your macros like?

[black13]

Fucking impressive dude. Think I need to get a trainer and a nutritionist as well. After losing 25lbs I've been stuck on the same damn weight for the past 2 months despite hitting up the gym.

[shadowz]

Originally posted by bigbadboss101
How many calories are you taking in? What are your macros like?

All can be found on page 1 of my original post;)

[Redlyne_jr]

Originally posted by shadowz
Lol thanks for asking but my number 2 is just fine :facepalm:

[davidI]

Originally posted by max_boost
The last time I tried any kind of high protein, low fat, low carb diet I couldn't get use to the lack of movement. No pun intended I just felt like shit. LOL :nut: :dunno:


Get loads of high-fiber veg in you and it should help. Broccoli, Carrots, Peas etc.

http://www.livestrong.com/article/237237-list-of-high-fiber-vegetables/

[shadowz]

Today is the beginning of week 4, received a new meal plan and workout from my trainer as well here are the details

Monday-Thursday
Macros:
Carbs: 534g
Protein: 962g
Fat: 641g
Total Calories: 2137

Friday-Sunday
Macros:
Carbs 164g
Protein 982g
Fat 491g
Total Calories: 1637

Strength numbers have also gone up week by week, nothing significant but the lift numbers are going up so that is a promising sign. Cravings are pretty much non existent and when they are, they subside very quickly.

Also I am down over 10lbs from the date I had begun

This mornings update photos

http://i118.photobucket.com/albums/o93/shadowz940/3D423699-139F-4596-A1FA-40B66CC703A0-1531-00000178ED444300.jpg
http://i118.photobucket.com/albums/o93/shadowz940/9BAD38C7-2278-40DF-B269-43F1BA932C95-1531-00000178E6947AEC.jpg
http://i118.photobucket.com/albums/o93/shadowz940/AA4D82B3-E243-4BA0-B84A-14A239C89875-1531-00000178DF510511.jpg
http://i118.photobucket.com/albums/o93/shadowz940/9148A05D-EE81-4D00-88DF-5DA3AEC5BF64-1531-00000178D8FFFA57.jpg

Vascularity has significantly increased all over my body, (never was a veiny guy to begin with)

Leg shot

http://i118.photobucket.com/albums/o93/shadowz940/D1DF78B8-965A-491C-8CC6-595F77346460-1531-00000178FDDB08C0.jpg

[1-Bar]

Looking good homie (full homo Haha). Probiotics does wonders to help with digestion of higher protein diets an as mentioned above Metamucil!

[bigbadboss101]

The thread is NSFW. People might see me and think I am homo :nut:

[shadowz]

Originally posted by 1-Bar
Looking good homie (full homo Haha). Probiotics does wonders to help with digestion of higher protein diets an as mentioned above Metamucil!

Thanks! Hope to see more results from you too!

[stevieo]

good job nick! keep up the good and dedicated hard work! :thumbsup:

[shadowz]

Originally posted by stevieo
good job nick! keep up the good and dedicated hard work! :thumbsup:

Thanks homie I'm super motivated now

[zipdoa]

Keep up the hard work. Motivating me to keep at it.

[rob the knob]

sorry to ask personal question, are those birth marks, scars or body modification on your chest and arm?

[shadowz]

Originally posted by rob the knob
sorry to ask personal question, are those birth marks, scars or body modification on your chest and arm?

No worries they are keloid scars which started from small scratches or cuts and tend to blow up and puff up, they suck but don't affect me enough to want to get them taken care of

[shadowz]

Originally posted by rob the knob
sorry to ask personal question, are those birth marks, scars or body modification on your chest and arm?

No worries they are keloid scars which started from small scratches or cuts and tend to blow up and puff up, they suck but don't affect me enough to want to get them taken care of

[shadowz]

Update for the end of week 4,

I am down nearly 15lbs now, lightest I have been in a long time. Strength is slowly still creeping up, my weekend cardio sessions are also becoming less tedious and more enjoyable. Have not had the urge or need for a "cheat meal" as of yet. I can still notice my body making little changes here and there

http://i118.photobucket.com/albums/o93/shadowz940/FF4F478E-53F3-409B-B1F6-1D8B9CC1C6B6-5347-0000022B02BAF8BF.jpg

[redline]

Crazy Nick... you dont even look like the same person !! Good luck !!

[shadowz]

Originally posted by redline
Crazy Nick... you dont even look like the same person !! Good luck !!

Thanks buddy, I hope all is well with you. It's been a few years since I've seen you

[littledan]

Here's a piece of info i thought was interesting. I recently started tracking my workouts, as previously I had just sort of done a rotating split without too much thought put in.

Over the past month I have done Chest/Biceps 7 times, Shoulders/triceps 6 times, Back 5 times, and Legs 4 times. Clearly I need to start skipping less legs and back days and really focus on my posterior chain! No wonder I can bench 225 and only deadlift 135! :facepalm: P.S. back injury so always need to deadlift light

Damn shadowz you are one skinny mo fo. You need to eat something! Ladies love the roundness! :poosie:

[shadowz]

Originally posted by littledan
Here's a piece of info i thought was interesting. I recently started tracking my workouts, as previously I had just sort of done a rotating split without too much thought put in.

Over the past month I have done Chest/Biceps 7 times, Shoulders/triceps 6 times, Back 5 times, and Legs 4 times. Clearly I need to start skipping less legs and back days and really focus on my posterior chain! No wonder I can bench 225 and only deadlift 135! :facepalm: P.S. back injury so always need to deadlift light

Damn shadowz you are one skinny mo fo. You need to eat something! Ladies love the roundness! :poosie:

Hey Dan, been keeping a log as well helps me expose my weaknesses and then I can improve on them. I know I'm getting pretty skinny now lol gotta put some mass back on. But I haven't lost any strength which is great

[shadowz]

ATTN: Darkane!! Here is a mid week update, did legs yesterday and snapped a pic

http://i118.photobucket.com/albums/o93/shadowz940/FB5DDD18-FBEE-44D7-BBA1-F8DB4690FEC0-1723-000000BF9D82E71D-1.jpg

Hahaha photo edited didn't see that in the background

As well went to my Chiro/Acupuncturist he had me on the scale, I've lost well over 15lbs, withering away here lol

[JfuckinC]

Holy fuck hahahahaha

[zipdoa]

lol detecting strong nudity in that pic. come at me quads.

[Darkane]

Originally posted by zipdoa
lol detecting strong nudity in that pic. come at me quads.

:rofl:

Good Job on the legs.

Today I saw some dude at the gym, he was probably 230-240 and built.

Probably 30 lbs away from a 6-8% Bf, but man he had nothing for legs lol.

He was jogging on the treadmill, I was almost inclined to spot him in case his femur snapped. Just looked so wrong.

Take home message work your legs! don't look like a retard.

[max_boost]

If you get ripped as hell, I'm gonna call up that dude and do the same thing. :love:

[ajooo]

man, congrats to you!

i just started working out about a year and a half ago, and have been making pretty good gains

but the diet and everything your on is exactly what im looking for, something that will still keep my gains so far and help me lose weight.

good job!

[scboss]

Originally posted by Darkane


:rofl:

Good Job on the legs.

Today I saw some dude at the gym, he was probably 230-240 and built.

Probably 30 lbs away from a 6-8% Bf, but man he had nothing for legs lol.

He was jogging on the treadmill, I was almost inclined to spot him in case his femur snapped. Just looked so wrong.

Take home message work your legs! don't look like a retard.

Haha I see this all the time. Guys will do all these crazy freeweight exercises for upperbody then wont train legs. Good friends never let friends miss leg days.

Shadowz how tall are you? Sick leg shot way bigger then mine (im 6'2)

[shadowz]

Originally posted by Darkane


:rofl:

Good Job on the legs.

Today I saw some dude at the gym, he was probably 230-240 and built.

Probably 30 lbs away from a 6-8% Bf, but man he had nothing for legs lol.

He was jogging on the treadmill, I was almost inclined to spot him in case his femur snapped. Just looked so wrong.

Take home message work your legs! don't look like a retard.

Lol you'll see this everywhere most of these guys can't even squat light weight properly


Originally posted by max_boost
If you get ripped as hell, I'm gonna call up that dude and do the same thing. :love:

Do it up it works




Originally posted by warcaster


Haha I see this all the time. Guys will do all these crazy freeweight exercises for upperbody then wont train legs. Good friends never let friends miss leg days.

Shadowz how tall are you? Sick leg shot way bigger then mine (im 6'2)

Thanks! I'm only 5'10

[ZorroAMG]

See I have super small calves, (one smaller than the other due to a childhood operation) and it sucks because I can squat parallel 230 and my quads look great but the calves make me look like one of those douches that never work legs even though I squat 3 times a week :(

Calf raises are annoying as shit, are they the best way?

[zipdoa]

Originally posted by ZorroAMG
See I have super small calves, (one smaller than the other due to a childhood operation) and it sucks because I can squat parallel 230 and my quads look great but the calves make me look like one of those douches that never work legs even though I squat 3 times a week :(

Calf raises are annoying as shit, are they the best way?

run 10k on your toes. best calf workout period. equivalent of like 10,000 - 15,000 reps of BW calf raises. Never had more soreness in calfs in my life.

[shadowz]

Changed my training on weekends, now doing two a days, first morning session will be core and cardio work, second evening session is heavy lifting. I will be doing this every Friday and Saturday and seeing how my body reacts to the added training.

Tonight had a solid session with 1-Bar

4 sets powercleans @115lbs 10 reps 60 seconds rest
4 sets deadlifts @205 10 reps same rest time
4 sets clean to front squat of 10 reps @115lbs same rest time
4 sets of hand stand push-ups @10reps 45 seconds rest

Did this last week, compared this week was significantly easier my body recovered very well with the 60 second rest time. May either add weight or cut the rest times in half next week to increase difficulty. Glad to have another training partner in 1-Bar good work tonight homie

[scboss]

Originally posted by shadowz
Changed my training on weekends, now doing two a days, first morning session will be core and cardio work, second evening session is heavy lifting. I will be doing this every Friday and Saturday and seeing how my body reacts to the added training.

Tonight had a solid session with 1-Bar

4 sets powercleans @115lbs 10 reps 60 seconds rest
4 sets deadlifts @205 10 reps same rest time
4 sets clean to front squat of 10 reps @115lbs same rest time
4 sets of hand stand push-ups @10reps 45 seconds rest

Did this last week, compared this week was significantly easier my body recovered very well with the 60 second rest time. May either add weight or cut the rest times in half next week to increase difficulty. Glad to have another training partner in 1-Bar good work tonight homie

Sick workout. Are you doing any barbell complex's?

[shadowz]

Originally posted by warcaster


Sick workout. Are you doing any barbell complex's?

No never closest thing to any complex would be what I had done today. I wouldn't mind giving it a shot though

[1-Bar]

Originally posted by shadowz
Thanks homie, I'm sure you'll be there in no time, remember 4-5 years ago you were the one who taught me to squat properly lol. Cause I will never forget the pain the following week.[/IMG]


Originally posted by shadowz
Changed my training on weekends, now doing two a days, first morning session will be core and cardio work, second evening session is heavy lifting. I will be doing this every Friday and Saturday and seeing how my body reacts to the added training.

Tonight had a solid session with 1-Bar

4 sets powercleans @115lbs 10 reps 60 seconds rest
4 sets deadlifts @205 10 reps same rest time
4 sets clean to front squat of 10 reps @115lbs same rest time
4 sets of hand stand push-ups @10reps 45 seconds rest

Did this last week, compared this week was significantly easier my body recovered very well with the 60 second rest time. May either add weight or cut the rest times in half next week to increase difficulty. Glad to have another training partner in 1-Bar good work tonight homie

My my, how tides have turned since the last time I trained with you. Great workout man, you made it look easy. Definitely feeling it today. I'll be there for next week's sesh!

[shadowz]

Originally posted by 1-Bar




My my, how tides have turned since the last time I trained with you. Great workout man, you made it look easy. Definitely feeling it today. I'll be there for next week's sesh!

:D :D :D Next week will be killer for sure.

So week 5 has ended progress is still ramping up, losing a lot of fat still as I can clearly feel my ribcage on the side of my torso now. Strength numbers are still climbing slowly. This coming weekend since it is Thanksgiving I will be training twice Friday, Saturday and Sunday to compensate for unsavory eating

http://i118.photobucket.com/albums/o93/shadowz940/333F87DB-3B22-42FB-97A3-68B7E006998F-4457-0000025C5090CD2B.jpg
http://i118.photobucket.com/albums/o93/shadowz940/3BBCE753-0D48-4B69-B9C9-D27AFCA0E944-1038-000000763757D328.jpg

I will also update my weight later on today, but I highly suspect that I am down well over 15lbs in this past 5 weeks

[scboss]

Hey glad I could help saturday. Hope thanksgiving didnt adjust those numbers to much lol

[shadowz]

Thanks again for your help Warcaster!

Had my BF tested at Warcasters work I am at 15% it's good to know what I am working with and now have a new goal set for myself

Received my new program Sunday here are the new Macros


Mon-Thurs
Carbs 136g
Protein 244g
Fat 72g
Total Cals 2171

Fri-Sun
Carbs 42g
Protein 251g
Fat 56g
Total Cals 1671

[bigbadboss101]

Mon - Thur high calorie and then low. So it's not like workout days high, rest days low. I suppose that is strategically planned.

[shadowz]

Originally posted by bigbadboss101
Mon - Thur high calorie and then low. So it's not like workout days high, rest days low. I suppose that is strategically planned.

Yup correct, I lift on Mon-Thurs and cardio/core work on weekends. Even though I have added a second lifting session on weekends, I just adjust my calories according to that

[shadowz]

Havn't updated in a bit got back from a trip last week in Hawaii, my diet was relaxed to say the least but my coach said that it would be beneficial to my progress. Also lifting at sea level was pretty awesome to say the least.

http://i118.photobucket.com/albums/o93/shadowz940/98C88A45-F2DD-42C8-9BF5-194EA7663B5D-10647-00000461DF200012.jpg

This was week 6 prior to my vacay

and here was week 8 (ignore week 7 caption it's incorrect) post vacay my body did experience quite a bit of bloat but its slowly working itself back down

http://i118.photobucket.com/albums/o93/shadowz940/9DE714FF-250C-48CB-B916-3A0228BBB439-10647-00000461CF159016.jpg

I am still lifting 6 days a week with the two a days on Friday and Saturday. I've noticed a huge peak in energy from that. As well mentally I feel a lot better than I did just doing cardio alone on those two days.

Also since losing almost 20+ pounds I had not gotten to squat really heavy since, my back squat max was 315x5 (didn't try 365) and front squat was 275x2 confortably.

[Darkane]

Awesome work. Are you gonna turn around and lean bulk with this trainer next?

[legendboy]

Nice work Nick, I doubt I would even recognize you in person!

[shadowz]

Originally posted by Darkane
Awesome work. Are you gonna turn around and lean bulk with this trainer next?

Thanks! Yes that's the plan, but we still are trying to trim down some fat first, I believe the bulking will begin in a month or so depending on my progress


Originally posted by legendboy
Nice work Nick, I doubt I would even recognize you in person!

Thanks Corey, been a while since I've seen you

[scboss]

Originally posted by shadowz


Thanks! Yes that's the plan, but we still are trying to trim down some fat first, I believe the bulking will begin in a month or so depending on my progress



Just whatever you do dont lose sight of your serratus now that its visible. You are prob around 10-12% BF judging by the pic so you can easily cut down to a 6 pack (or 8 if your lucky) in 4 weeks.

Keep it up bro arms are getting jacked!!

[zipdoa]

Originally posted by warcaster


Just whatever you do dont lose sight of your serratus now that its visible. You are prob around 10-12% BF judging by the pic so you can easily cut down to a 6 pack (or 8 if your lucky) in 4 weeks.

Keep it up bro arms are getting jacked!!

I would've broestimated about 15%, but I guess people lose body fat in different places first? I have vascularity in my Adonis belt and can easily see my serratus but I figured I was at least 12%bf

Either way good job Nick, every morning I see you guys with the supps in your office it reminds me not to be a bitch!

EDIT:

I know what it is... Nick you need some fuckin' downlighting bro!

[shadowz]

Originally posted by warcaster


Just whatever you do dont lose sight of your serratus now that its visible. You are prob around 10-12% BF judging by the pic so you can easily cut down to a 6 pack (or 8 if your lucky) in 4 weeks.

Keep it up bro arms are getting jacked!!


For sure it's so new to me since I've never been this lean in my life, but with all the additional training and hockey I hope that with my meal plan will get me to the next stage, then so forth. Thanks homie!!!!


Originally posted by zipdoa


I would've broestimated about 15%, but I guess people lose body fat in different places first? I have vascularity in my Adonis belt and can easily see my serratus but I figured I was at least 12%bf

Either way good job Nick, every morning I see you guys with the supps in your office it reminds me not to be a bitch!

EDIT:

I know what it is... Nick you need some fuckin' downlighting bro!


I'd say I'm around 15% still as well. Hahaha gotta keep on track, and I'm busy harassing the rest of the boys. Down lighting lol too funny

[bigbadboss101]

6 days a week huh? Good job.

[stevieo]

Nick is a beast! With his training and results it has made me get off my ass and do something about my health too. :clap: :thumbsup: it'll be exciting (no homo) to see when his 12 weeks end and where he will be. Keep up the hard work nick!!

[shadowz]

Originally posted by bigbadboss101
6 days a week huh? Good job.

Yessir lift 6 days a week, cardio (separate session friday and saturday)3 times and 1-3 hockey sessions a week. Fully motivated right now and completely listening to how my body is reacting to this. Sunday as a off day for lifting is perfect.


Originally posted by stevieo
Nick is a beast! With his training and results it has made me get off my ass and do something about my health too. :clap: :thumbsup: it'll be exciting (no homo) to see when his 12 weeks end and where he will be. Keep up the hard work nick!!

Thanks homie stoked to see where you're at in a few weeks

[1-Bar]

great progress man! Keep it up! Can't wait for more oly next Saturday! :thumbsup:

[bigbadboss101]

You play hockey up to 3 times a week ? Nice! Like some NHL guys except some of them are fat, like Wellwood or Kessels.

Wont be there on Saturday but if you are playing next Friday may be see you there.

[shadowz]

Originally posted by bigbadboss101
You play hockey up to 3 times a week ? Nice! Like some NHL guys except some of them are fat, like Wellwood or Kessels.

Wont be there on Saturday but if you are playing next Friday may be see you there.

Lol Wellwood, yup 1-2 league games a week and catch a shinny or two. Not sure if I will be there next week but if I am come say hi.

So exciting update from my second gym session tonight achieved my first muscle up!


nakfT5ngk8k

And here's a vid of my front squat @275 I apologize for how close it is I asked some random to try and concentrate on how low I could go

0sdvwpXT7BM

[scboss]

Good stuff keep it up. Im so close to being able to do a muscle up without doing the kip. Transition is tough as hell

[max_boost]

So mirin' your strength and hockey skills haha

[shadowz]

Originally posted by warcaster
Good stuff keep it up. Im so close to being able to do a muscle up without doing the kip. Transition is tough as hell

Lol I would love to be able to do it without the kip but it's going to take time



Originally posted by max_boost
So mirin' your strength and hockey skills haha

Lol thanks!

Update for week 9. Trained twice as usual on Saturday and had a shinny, lots of strength and endurance. Things are working out very well. Strength gains week to week are still there for 75% of my lifts which is very promising.

http://i118.photobucket.com/albums/o93/shadowz940/A1D621D0-2AC5-4762-A8D1-0FCF3165C6E9-3881-000001A5416F8489.jpg

[shadowz]

Solid week, last night hit a new back squat PR 365x3, also at 315 I can now go full ass to grass confidently.

Ran a new circuit today with Zipdoa
4x10 power clean @115 on the minute
4x10 dips body weight on the minute
4x10 deadlift 205 on the minute
4x10 Thruster @95 on the minute
Only one minute rest between exercises as well. Zip powered through it very well for his first time.

I'm also cleaning 185 very comfortably now

[austic]

Nice work on the muscle up, have you already done it on rings?

[bigbadboss101]

Awesome numbers and progress! Good to WO with someone to push each other. BTW, good game of shinny on Friday. You buddy A is a fluid skating Dman. You played great too. Me, Sorath and big giant 6'7 guy looked lost out there. I was the one in white Stemko jersey.

[shadowz]

Originally posted by austic
Nice work on the muscle up, have you already done it on rings?

Not as of yet, I need to go to a box to try. I think I will hit up Ramsay shortly here for a session to give it a shot.


Originally posted by bigbadboss101
Awesome numbers and progress! Good to WO with someone to push each other. BTW, good game of shinny on Friday. You buddy A is a fluid skating Dman. You played great too. Me, Sorath and big giant 6'7 guy looked lost out there. I was the one in white Stemko jersey.

Oh that was you? Should have come by to say hi.

[zipdoa]

If anyone wants to have a good workout... shadowz is the guy to go with. Brings whole new meaning to the word intensity.