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Progress & Goals
177.3 Lbs.
LEAN BODY MASS
9.3 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
3 On 1 Off, 2 On, 1 Off, Repeat
Back
Shoulders
Arms
REST
Chest
Legs
REST
My lifting sessions last no more than 45 minutes.
I perform cardio (HIIT and/or LISS) 4-5 times a week. Cardio times will vary. Sometimes it's as little as 10 minutes, but often times I go 20-30 minutes. Some days I will do an hour of cardio.
My Nutrition Program View My Full Nutrition Program
Maintain Protein Synthesis!
I eat every three hours.
Upon Waking: Protein Shake
Intra Workout: BCAAS
Post Workout: Protein Shake w/ Glutamine
1 Hour Post Workout: Egg Whites, Oatmeal and Berries, Multi and Fish Oil
3 Hours Later: Chicken/Tilapia (1 of the 2), Quinoa/Brown Rice/Yam (1 of the 3) and a veggie
3 Hours Later: Same as previous meal, Fish Oil
3 Hours Later: Spincah/Green Beans with Ground Turkey/Bison (1 of the 2), Multi and Fish Oil
3 Hours Later: Protein Shake w/ Glutamine and Almond Butter
My Supplement Program View My Full Supplement Program
Protein, Glutamine, Multi Vitamin and Fish Oil. In addition, I also take BCAAs.
ON: 100% Whey
ON: Hydro Builder
Bodybuilding.com: L-Glutamine
Bodybuilding.com: Amino Recovery
Irwin Naturals: Mens Living Green Liquid Softgel Multi
Source Naturals: Omega 3
Dymatize: Elite Casein
Nutrex: Muscle Infusion
My Motivation Program View My Full Motivation Program
My Motivation Program
Stay Positive. "If You Want Something, Go Get It! It's Ability That Takes Us To The Top, But Character That Keeps Us There."
“There is one quality that one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it.”
~ Napoleon Hill ~
rybo11 updated his weight from 183 Lbs. to 185 Lbs., a 2 Lb. gain in 12 days.
May 7, 2013 | Like
rybo11 “Ur as young as ur faith, as old as ur doubt, as young as ur self-confidence, as old as ur fear, as young as ur hope, as old as ur despair."
May 6, 2013 | Like
rybo11 updated his weight from 184.6 Lbs. to 183 Lbs., a 1.6 Lb. loss in 1 day.
Apr 25, 2013 | Likerybo11 updated his weight from 180.6 Lbs. to 184.6 Lbs., a 4 Lb. gain in 6 days.
Apr 24, 2013 | Likerybo11 "Execution is the ability to mesh strategy with reality, align people with goals, and achieve the promised results."
Apr 19, 2013 | Likerybo11 updated his weight from 183.8 Lbs. to 180.6 Lbs., a 3.2 Lb. loss in 11 days.
Apr 18, 2013 | LikeVisitor Comments
rybo11 updated his weight from 185 Lbs. to 186.6 Lbs., a 1.6 Lb. gain in 3 days.