Not so shredded...

[Fukkenshredded]

I think Ulter will post my not so shredded pic right on this thread in a minute, and I will walk through my sprinting routine and provide pics and cycle details, beginning now.

Ulter, you have that pic still?

Sorry, missed my que, LINE!!!

http://www.anabolicfitness.net/images/fshredbefore.jpg

Okay, there it is. As you can see, folks, I am NOT currently at my five or six percent standard. I weigh about 180 right here. This is completely relaxed, in a front flash lighting, for honest assessment. Now, what I am doing is this...300mg test/week, and I am now getting ready to add the ox in at 37.5 mg/day for eight weeks, along with sprints, which I am not doing at the moment. I will post pics every two weeks or so.
[This message was edited by Ulter on 04-02-2003 at 02:11 PM.]

[This message was edited by Fukkenshredded on 04-02-2003 at 02:33 PM.]

[Fonz]

Whats your height FS?

We have sort of similar builds. I'm at 184lbs 9%...at 5"9.

I normally play soccer at 174-6lbs at 6%.

Fonz

No Pain....No Gain.....No Spain

----Barcelona 1992

[Fukkenshredded]

I'm just over 5'10".

[Fonz]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Fukkenshredded:
I'm just over 5'10".<HR></BLOCKQUOTE>

Ahh....you got an inch on me. http://anabolicfitness.infopop.net/infopop/emoticons/icon_smile.gif

Me..at 190lbs 8-9%


http://www.anabolicfitness.com/images/fonz1.jpg

No Pain....No Gain.....No Spain

----Barcelona 1992

[javandane]

FS,

would you be so kind as to email me with a rough approximation of your routine (ie muscle groups worked, approx. number of set/reps/weights used), rough diet, and supplements used other than AS? lot to ask, i know. i'm a beginner looking for someplace to start--admire your physique/knowledge.

javandane@yahoo.com

thanks, bro.

[aky]

FS, check your private message...

thanks

----------------------
aky

[archive_Ulter]

If you do a search of Fukkenshredded posts here you will find as much good information on cutting as there is to be found anywhere.

[Fukkenshredded]

Okay. I went ahead and did some sprints tonight at the gym. Holy shit. I am not in shape at all. Not at all.

I managed to get three at 12, each 60 seconds with 60 seconds in between. On the fourth I stepped off the belt at 50 seconds. WTF??

I gave myself three minutes of walking and got two more done, for a total of five. Shabby.

I did a few extra machine crunches (40 extra, so 140 in all) to assuage my irritation.

It failed.

I did some high rep/small muscle group exercises to work up a pump and keep breathing hard.

4 sets of 25 reps for barbell curls with 65 lbs.

4 sets of 25 reps for lateral raises with 20lb dumbells.

4 sets of pull-ups, the first set 25, the second I got 19, we won't talk about the other two sets, I just did what I could. About five minutes rest between each, which chewed up my time, so I left.

Irritated.

[archive_HULK1550]

Have you been training before this? It sounds like your pretty disapointed. The cardio is understandable as sprints are hard as hell till you get a little used to them. But so disapointed in the weights? I figured you would be the guy who could knock out 50 pull ups any place anytime. LoL.
H

1stRule: Show Up!
2nd Rule: Squat!

[South of the border]

FS,

I think you look pretty good in your "before picture". Your bodyfat is certainly lower than mine right now! I personally prefer a little more bulk on a frame but to each is own...

A good "hair clipper" job on the forearms might be in order too... http://anabolicfitness.infopop.net/infopop/emoticons/icon_smile.gif

[Fukkenshredded]

Hulk...

Yes, I've been training in a 'maintain mode' for the last month or so, and before that I took about a month off where I was not in the gym at all. I had reached a place where I had to get away from it for a spell, so I did.

I try not to get sloppy or too far out of shape, but I realize that I cannot stay in fighting shape year round. Usually I start ripping out about March or April, because in the summers I go back out to LA and get involved in film. I have a film shoot (straight to video, nothing huge) in late May where I have been asked to come in looking like I did last summer, which was pretty ripped (fina). Also, I have considered talking to Sofageorge this year because he does those infomercials that use bodies, and when I am ripped I am ripped to the bone and thought maybe he could find something to use me in (I have been the torso and the arm in several of those over the past few years...hehe).

As far as 50 pull-ups any time, not me! I usually get 50 by summer's end. Last summer I got in the mid 40's but never hit 50 quality pull-ups. 50 is sort of a barrier for me when it comes to pull-ups. I have gotten more 'rapid fire' pull-ups, but the quality military pull-ups are a different story, and I have never been able to do 50 that way. I will make that a goal this summer.

Last summer and the summer before I tried to accomplish a one-handed pull-up, and the first summer I was able to do one with my right arm and that was it. I have never been able to do reps, even just two. People have seen me do the one and then told me about some imaginary friend who could do several, but to date I have never seen anyone else even do one. Of course I have seen it on tape (some japanese guy did more than 20 with each arm!), but live, I have never met anyone who could beat me in the pull-up category when I am in shape.
Right now I could probably get thirty quality pull-ups, which I would imagine several members of this board could best. But even getting to 40 things start getting pretty dicey, and like I said, 50 is a bitch not many can fuck.

SOTB--
Thanks for your compliments. I'm not sure what my bodyfat is right now. Maybe eight percent? Who knows. The point is that I do not look the way that I should right now, but I am not down on myself because I go through this every year. Its simply my 'off season' state of being. As far as more bulk...I considered it two years ago, but elected to stay skinny. I have sort of a stereotypically rough face that goes better with a skinny kind of muscularity in the context of film, especially the genre that I find myself invoved with more often than not. At a bodyweight of 165-170 I look fairly muscular on film, and not skinny. This year it looks like I will be about 174 when all is said and done, which is consistent with my history of gaining about 2 lbs a year. That's not a lot of gains, but mine are pretty solid gains even if they are small.

This forearm hair thing is weird because in person I look almost hairless. I think the computer screen somehow enhances the darks. My hair is not black, and I am very pale right now. The contrast probably creates the illusion of hairiness. Girls have even asked me if I shave my body because I am so hairless, and as I stated, the hair on my forearms is more or less invisible in normal lighting conditions.

Well, now that I look at it right here at the computer, maybe I have gotten a bit older without really seeing it. I'll think about it.

I'm off to the gym now for more sprints and hard sets of high rep squats.

[junglestud]

Update Fukken?

[South of the border]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR> Last summer I got in the mid 40's <HR></BLOCKQUOTE>

40 Pullups? That is quite an feat. I have never seen or heard of anyone doing 40 pullups. The maximum I have ever did was maybe 14 or so.

[Fukkenshredded]

Just got home from the gym and dinner. Today I went into the sauna first and stretched my legs. I then went straight to the squat rack and did 4 sets of squats with 135, 30 reps. It was embarassingly difficult. I mean I had to rest with the weight many times, and it was so difficult for me that the final two sets of 30 were actually 21 and 16, respectively. I missed the reps I wanted, but I went ahead and did a fifth set of 5 just to get to 100 reps for the day. What a nightmare.

Next I went back into the sauna and stretched again. Stayed in there about twenty minutes or so before I went out and did lateral raises with 30 lb for 5 reps with a hold. Two sets only, I got weak.

Next I went to the treadmill for some sprints, which you already know were NOT gonna happen, but I did actually do two at level ten, each for 60 seconds, before my calves just gave out on me completely. Walking down the stairs was absolutely nauseating.

I needed a cooldown badly, so I swam some underwater laps and generally just lounged in between the cold dip and the sauna for about 30 more minutes. Whole gym time was only about an hour and ten minutes. Actual workout time couldn't have been twenty minutes. But I am whipped right now, believe me. Those squats are a bitch for me, I am weak.

I had a salad with chicken breast and everything else. Water and apple juice, no cokes today. Two shakes earlier, one slice of leftover pizza, some oatmeal, an orange juice, all sorta spaced out through the day. I'll have one more shake tonight with a little flaxseed in it.

SOTB--
About those pull-ups. I can really do them how I claim. You will remember that I am skinny, so I am not having to lift a lot of weight. Also, most of my strength is in my arms and back (certainly not my legs, which are very cut but too thin, as you can no doubt imagine from my exhaustion at such light weight squatting).

The pull-ups have not really given me any size, but I do have pretty good detail in my back compared to other people with my build.

I'm tired.

[Fonz]

I can normally do about 25-30 pull-ups.

The bigger you are the harder it is to do a pull-up.

Remember that you're lifting your entire torso+legs w/ just your forearms and biceps.

You can notice this first hand when off-season.
At 190lbs, I could barely do 15.

At 175.........things get far easier.

And I have seen one-arm pull-ups. One chinese guy at my gym who holds a black belt in Judo(I'm brown)........he is literally shredded to the bone(Probably b/c he eats the typical healthy chinese diet based on Soy and veggies). Weighs maybe 145lbs.....and can do 10.

This guy is just downright strong. And when i mean strong...I mean damn strong... http://anabolicfitness.infopop.net/infopop/emoticons/icon_smile.gif 9 times out of 10 he can beat me in a judo match...and I out-weigh him by a good 35lbs.
The other 1 time out of 10, is probably b/c he's having a bad day.

Fonz

No Pain....No Gain.....No Spain

----Barcelona 1992

[Fukkenshredded]

Got up today and took 2ml of something and went straight to the gym.

I hit the following superset structure:
dips/pull-ups/push-ups/curls

20 reps each exercise, the curls I went to 70lbs today.

The only thing that suffered was pull-ups. I got 20/16/12/7...everything else I got the full sets. So I went back to the pull-up bar and did 6/6/4/3/3/3 to round out the reps.

No rest in between anything except the final few mini sets of pull-ups.

Did weighted crunches, real heavy weight, five sets of five with a puse at the top. Really burned those in deep, and I am happy with those sets today. I'm still not stretched back out from that.

As an afterthought I hit tricep pushdowns, four sets of 8, went sort of heavy there.

Then I did three sprints at 12 with 3 minutes rest between each, followed by a ten minute uphill walk at 4, then five minutes cool down, ten minutes sauna, and outta there.

The whole thing felt pretty good except I got pretty dizzy after the sprints. that went away in the sauna and by the time I got home I was tired, but in that good work out way. My arms are still shaking and my hands tremble as I type.

I am going to Red Lobster. Full portion blackened talapia, baked potato (butter only) and broccoli with iced tea.

I'll hit two more shakes today and a turkey sandwich from Subway somewhere in there. I had a shake just now, btw.

Out for now.

[Fukkenshredded]

Only sprints tonight. Got all ten sprints, each 60 seconds on level 12. I had to rest as long as five minutes between the later ones.

I cooled down with 20 minutes of uphill walking, and about 20 minutes of extrememly hot sauna to round it out. I had four protien shakes and a full serving of halibut along with a baked potato.

Had a coke with the dinner, and right now I am drinking Crystal Light.

I will update this weekend with a picture.

[junglestud]

where's the update bra? http://anabolicfitness.infopop.net/infopop/emoticons/icon_wink.gif

[Antti]

Waiting anxiously. http://anabolicfitness.infopop.net/infopop/emoticons/icon_wink.gif

[archive_Ulter]

http://www.anabolicfitness.net/images/3010.JPG

[therealj]

I'd kill to look like you...the real bitch is I know I can come pretty damn close if I'd just apply myself...good work FS

[Fukkenshredded]

Wow...that looks different. Is it because of jpeg conversion, Ulter?

Anyway...ignoring the fact that the pic looks odd to me...here is where we are this morning (april 17), and the strange thing going on with the delt is due to the fact I had one hand on my ass and one on my leg (no reason, I just wasn't really paying attention) when Belle snapped this while drying her hair (thanks Belle!).

Now, you can see that some fat has been lost, and also that I really am a pretty thin guy. I weigh 178 right here, about two or three pounds less than when I started. There is still no separation in my abs (unless I flex them very tightly)...right here my abs are relaxed, but there is a hair more detail visible in general. Now I am not sure what is going on with this pic on the right side (there is a strange line on my oblique that is not there in person, and not as visible in the uncompressed pic...don't know what that is), but this is pretty much what I look like walking around if I am ON. If I am off, I do not have the same vascularity in a relaxed state, and do not appear as muscular even though I might weigh the same.

Ok, my diet has been pretty much a mix of Red Lobster, Arby's (market deli turkey sandwich without mayo), protien shakes, oatmeal, and grapefruit juice in the mornings along with a coke or two per day. Calories have not been restricted, per se, but I have resisted the urge to over-indulge in sweets like cookies and twix candy bars. I would say an average of 2500 calories a day is a fair estimate.

Now, I have actually kept a detailed journal of this process, with accurate records of everything eaten, injected, as well as my exercise routine. I am compiling this information into a little book, along with daily pics, which I am actually going to try and market in the future. Of course, all of this info is readily available to all of the members on this board for free, but Belle suggested that an honest detailed chronicle of a non-bodybuilder ripping out might be of some value, and so I am going to try it out and see. We are also doing the same with her, and of course she is drug free, so her journal will have a much wider real world application. This is not meant as a solicitation, but most of you are aware that she has cancer, and we have decided that not only will this potentially help offset the medical bills that are being incurred, but it might also serve as an inspiration to women who could use a daily reference guide.

My journal will include my steroid use, and so may not be widely accepted, but I believe that any recording of diet and exercise without the inclusion of chemical assistance, if used, is misleading, and I also believe that the vast majority of fitness models pushing product today use some kind of steroid regimen, even though most will flatly deny this.

Okay, enough of that, sorry for rambling...here you have the update, and I will continue to keep this board updated as I progress toward ultra shredded for a non-bodybuilder.

[W8&amp;apos;s]

let me just say this bro, i probably have said before. You have been genetically gifted. you have a very good structure, your obliques allways show nice , full bellies. great shape. Now i have to comment. 1. You manage to be in very good shape and still eat, out all the time not having to cook 900 meals a week and you drink soda. I would gander to say most of us cannot do this. i myself can be in the same shape that you achive but i have to do it on a much much cleaner shall we say diet. If i have posted some thing similar before i appoligize. after all these years of reading your very detailed and informative posts i am amazed. congrats and keep busting your ass. your one step closer to your regular fukkenshreadded self!!!

peace

w8's

[archive_TonyDelk]

Startin to look tight FS. The book would be cool. Let me know if you need any collaboration. As many dieting manuals as I've filed away, I'm sure I could add a thing or two.

Let me know if you need some loot getting it off the ground.

TD

[Antti]

I've dieted since christmas and dropped already 18kg's but the problem is that muscles and fat seem to vanish at the same rate, so I'm not getting shredded. Is it even possible to get shredded without anabolics?

Kind regards,

Antti

[junglestud]

Antti,

Start another thread and post your current stats, what you're eating, and your exercise schedule. We can then help you much more specifically. Yes, you can get shredded without anabolics. http://anabolicfitness.infopop.net/infopop/emoticons/icon_smile.gif In fact, most guys here (Fukkenshredded included), say NOT to used them UNTIL you are at bare minimum, BELOW 10% BF.

It may be that you're taking in too few calories (why you're losing muscle at the same rate). Again, until we know your specifics, we can't help you...

JS

[Fukkenshredded]

Antti--

Junglestud is absolutely correct. You should wait until you are down to 10% before incorporating AAS. Also, keep in mind that most people are surprised at how skinny they really are when the fat is removed. The tendency is to overestimate muscle content. Don't worry about getting skinny. Skinny is fine. Skinny can be easily corrected. It is much easier to gain muscle than it is to lose fat, believe me. Just go ahead and get your body down to an acceptable body fat and after that you can begin the muscle building process.

[archive_Caligula]

You make me wanna workout...it's a shame it's easter...

http://www.anabolicfitness.net/images/caligula.jpg

"That Which Does Not Kill You Makes You Stronger"

Curious

[dale36]

FS, good work.
Do you believe that High intensity Cardio is the way to go then rather than moderate for a longer period?
I read an article last week called 'Gorrila Cardio'which incorporates sprinting and it sounded sensible to me.
Hopefully this link will work for all to see it!http://www.cool.mb.ca/u49th/images/cardio.pdf

[Fukkenshredded]

Dale--

High intensity is the only way to go.

Quick update:

Easter got me and I ate everything in sight.

Otherwise, I have been cruising along with the same approach and diet. I weigh 178 (watery). Still going. The high rep stuff has gotten a little easier, and I am now going to increase my sprint content, starting tonight.

Today I have a bit of water under the skin, so I am wondering if I have lost maybe two more pounds instead of only one...

The water thing is funny. Some mornings (like today) I get up and I am totally smooth. As skinny as I am, this makes for a rather comical appearance for a so called fitness freak.

Pics of me as smoothskinnywaterboy are included in my journal. Some of them are alarmingly normal looking, depending on lighting, angle, and how watery I might be at that particular moment in time.

[archive_Caligula]

I have the same problem with the watery thing. I am naturally skinny so if I'm holding water and have no pump going on...I look like I've never worked out before and it pisses me off.

http://www.anabolicfitness.net/images/caligula.jpg

"That Which Does Not Kill You Makes You Stronger"

Curious

[Fukkenshredded]

You guys gotta see this...I weigh 182 right now after gorging two days straight. I'm watery as fuck and look like a totally different human being. It's hilarious. I'm having Belle take a pic and I will post it in a few minutes (after the camera battery charges).

You won't believe this.