A.FreeRadical's transformation thread

**A.FreeRadical** · 08-10-2005, 02:39 AM

This is a test run. I have been having a problem getting on the boards. If this goes well, I'll do another post and introduce myself and get this thread going.

aA.FreeRadical a

RealFantasy · 08-10-2005, 02:41 AM

WELL I SEE YOU!

It must be working now Rad. Welcome, Welcome, Welcome!

Brenda

GameDayDog · 08-10-2005, 02:43 AM

Pssshhhttt... Houston to Radical 1... Houston to Radical1 .. you are cleared for take off... all systems are go... pssshhhttt... all systems are go... please fasten your seatbelts and return your trays to their upryght and locked positions... psssshhhhtttt... Everyone joining the mile high club.. please exit the rest room immediately... psssshhhttt...

... Glad to see ya here young friend...

... Don't get to serious with thys thread... I'll just delete it... since it's a tester..

... Now that u're here.. I can sleep eazy...

In fact.. no way Jose... - I'm extremely exhausted ryght now.. it's not even funny.. but hopefully, when you return.. someone will have taken the courtesy of starting a nyce thread for you to post in... and then I can delete thys one... ;D ... So, party on..

Peace..~G

**A.FreeRadical** · 08-10-2005, 02:48 AM

Quote:

Originally Posted by GameDayDog

Pssshhhttt... Houston to Radical 1... Houston to Radical1 .. you are cleared for take off... all systems are go... pssshhhttt... all systems are go... please fasten your seatbelts and return your trays to their upryght and locked positions... psssshhhhtttt... Everyone joining the mile high club.. please exit the rest room immediately... psssshhhttt...

... Glad to see ya here young friend...

... Don't get to serious with thys thread... I'll just delete it... since it's a tester..

... Now that u're here.. I can sleep eazy...

Peace..~G

aA.FreeRadical a

**A.FreeRadical** · 08-10-2005, 02:50 AM

Ok, go ahead and delete this thread. I will start a new one with my stats, diet, workouts, supplements, etc.

I don't know if I will do it tonight, I am pretty tired. Tomorrow is another day.

Thanks for all of the help. I can take it from here.

Hi everyone.

A.FreeRadical

**Peaked_18** · 08-10-2005, 02:59 AM

There is one hell of an explosion of 30+ people here. LOL welcome guys.

Lets see the transformation.

**A.FreeRadical** · 08-10-2005, 03:41 AM

Hey, Peaked. Yeah, we are being outsourced.

**dbflgirl** · 08-10-2005, 11:38 AM

Hi AFR! Glad to see you here. Looking forward to reading your journal.

1stindoor · 08-10-2005, 12:13 PM

Welcome aboard Rad, glad you came over.

**A.FreeRadical** · 08-10-2005, 12:59 PM

Thanks dbflgirl and 1stindoor. It feels good to be here.

**dbflgirl** · 08-10-2005, 01:19 PM

Hey, I just noticed your Avatar. Looking good!!

**A.FreeRadical** · 08-10-2005, 01:32 PM

Thanks, dbflgirl.

I have only seen your mid-section, but you look pretty good yourself.

*

Dan · 08-10-2005, 01:35 PM

Again welcome AFR!! glad I wa able to get the posting issue resolved!!

**A.FreeRadical** · 08-10-2005, 01:51 PM

Ok, GameDayDog, don't delete this thread. I am going to get started with my transformation right here with all of these wonderful wellwishers.

It is time to get serious. I have been screwing around trying to lose the last 7-10 lbs of fat for months. Every time I lose weight it is muscle weight. I am going to eat whatever it takes to do some heavy duty workouts. I am also brisk walking 24 miles per week. In the last 5 weeks I have lost .25 lb of fat and have gained 2 lbs of muscle. I am hoping the walking will burn some bodyfat. I also do various classes at my gym.

This is my thread to post my workouts and occassionally, some of my better meals. I like food. Clean is fine, bland and boring is not.

All comments, criticisms and recommendations are welcome. If I had been doing everything right, I would be maintaining now, not doing this thread.

Goals:

Weight: I don't care. Heavier is fine as long as the added weight is muscle.
Bodyfat: No matter, as long as I can see unflexed abs.
Competition: I am not sure. If I succeed in this endeavor, I will be contest ready, so, in that case, I probably would do it. There is a show in my town in May.

**A.FreeRadical** · 08-10-2005, 02:03 PM

Weight lifting

Monday, rest
Tuesday, Legs
Wednesday, rest
Thursday, Chest, tris, front and lateral delts
Friday, rest
Saturday, Back, bis, traps and rear delts
Sunday, Whatever muscle or group needs extra work.

Workouts last 60-75 minutes.

I take a 30 minute ab class once per week. I take it whenever it is convenient after a workout.

Other activities

Monday, 90 minutes of walking
Tuesday, Pilates, yoga
Wednesday, 90 minutes of walking
Thursday, 90 minutes of walking
Friday, 90 minutes of walking
Saturday, 90 minutes of walking
Sunday, 90 minutes of walking

The walks are brisk. The goal is to walk at least 24 miles per week and as much as 30 miles per week. (Depending on weather and my schedule.)

RealFantasy · 08-10-2005, 02:04 PM

HI again Rad!

I hope that you have a wonderful Day today. And again Welcome to the forum!

Brenda

**A.FreeRadical** · 08-10-2005, 02:21 PM

I have been using the book, Natural Hormone Enhancement by Rob Faigin as a guide for my diet. I am eating over 200 grams of protein per day. I eat less than 75 grams of carbs per day, except on Mondays and Fridays. On those days I eat the 75 grams plus another 100-200 grams of carbs in the evening meal to replenish glycogen. Carbs come mostly from green vegetables, salads, apples, blueberries and plain fat free yogurt. Fats usually are 70-80 grams per day. I strive to keep the saturated fats not to exceed 10% of total calories. The rest of fats come from olive oil, mixed nuts, fish oil and meats. My most recent macros were 40/24/36 p/c/f.

To make tasty dishes I sparingly use, butter, bacon, cheese and other items that most bodybuilders would consider unclean. All things in moderation is my guide.

I eat 6 meals per day. Water consumption varies, but a gallon is minimum. I do enjoy a glass or two of red wine per day. A beer may find its way into my hands on occassion.

08-10-2005, 02:39 AM	#1
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	A.FreeRadical's transformation thread This is a test run. I have been having a problem getting on the boards. If this goes well, I'll do another post and introduce myself and get this thread going. aA.FreeRadical a

08-10-2005, 02:43 AM	#3
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Houston to Radical1 Pssshhhttt... Houston to Radical 1... Houston to Radical1 .. you are cleared for take off... all systems are go... pssshhhttt... all systems are go... please fasten your seatbelts and return your trays to their upryght and locked positions... psssshhhhtttt... Everyone joining the mile high club.. please exit the rest room immediately... psssshhhttt... ... Glad to see ya here young friend... ... Don't get to serious with thys thread... I'll just delete it... since it's a tester.. ... Now that u're here.. I can sleep eazy... In fact.. no way Jose... - I'm extremely exhausted ryght now.. it's not even funny.. but hopefully, when you return.. someone will have taken the courtesy of starting a nyce thread for you to post in... and then I can delete thys one... ;D ... So, party on.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-10-2005, 03:41 AM	#7
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Hey, Peaked. Yeah, we are being outsourced. __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-10-2005, 12:13 PM	#9
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	Welcome aboard Rad, glad you came over. __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

08-10-2005, 12:59 PM	#10
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Thanks dbflgirl and 1stindoor. It feels good to be here. __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-10-2005, 02:41 AM	#2
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 9	WELL I SEE YOU! It must be working now Rad. Welcome, Welcome, Welcome! Brenda

08-10-2005, 02:50 AM	#5
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Ok, go ahead and delete this thread. I will start a new one with my stats, diet, workouts, supplements, etc. I don't know if I will do it tonight, I am pretty tired. Tomorrow is another day. Thanks for all of the help. I can take it from here. Hi everyone. A.FreeRadical

08-10-2005, 02:59 AM	#6
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	There is one hell of an explosion of 30+ people here. LOL welcome guys. Lets see the transformation.

08-10-2005, 11:38 AM	#8
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 18	Hi AFR! Glad to see you here. Looking forward to reading your journal.

08-10-2005, 01:19 PM	#11
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 18	Hey, I just noticed your Avatar. Looking good!!

08-10-2005, 01:32 PM	#12
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Thanks, dbflgirl. I have only seen your mid-section, but you look pretty good yourself. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-10-2005, 01:35 PM	#13
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,784 Recipes: 0 Rep Power: 26	Again welcome AFR!! glad I wa able to get the posting issue resolved!! __________________ Got an issue send a PM ... to anyone but me

08-10-2005, 01:51 PM	#14
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	A.FreeRadical's transformation thread Ok, GameDayDog, don't delete this thread. I am going to get started with my transformation right here with all of these wonderful wellwishers. It is time to get serious. I have been screwing around trying to lose the last 7-10 lbs of fat for months. Every time I lose weight it is muscle weight. I am going to eat whatever it takes to do some heavy duty workouts. I am also brisk walking 24 miles per week. In the last 5 weeks I have lost .25 lb of fat and have gained 2 lbs of muscle. I am hoping the walking will burn some bodyfat. I also do various classes at my gym. This is my thread to post my workouts and occassionally, some of my better meals. I like food. Clean is fine, bland and boring is not. All comments, criticisms and recommendations are welcome. If I had been doing everything right, I would be maintaining now, not doing this thread. Goals: Weight: I don't care. Heavier is fine as long as the added weight is muscle. Bodyfat: No matter, as long as I can see unflexed abs. Competition: I am not sure. If I succeed in this endeavor, I will be contest ready, so, in that case, I probably would do it. There is a show in my town in May. __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-10-2005, 02:03 PM	#15
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	My split for weight training and schedule for other activities Weight lifting Monday, rest Tuesday, Legs Wednesday, rest Thursday, Chest, tris, front and lateral delts Friday, rest Saturday, Back, bis, traps and rear delts Sunday, Whatever muscle or group needs extra work. Workouts last 60-75 minutes. I take a 30 minute ab class once per week. I take it whenever it is convenient after a workout. Other activities Monday, 90 minutes of walking Tuesday, Pilates, yoga Wednesday, 90 minutes of walking Thursday, 90 minutes of walking Friday, 90 minutes of walking Saturday, 90 minutes of walking Sunday, 90 minutes of walking The walks are brisk. The goal is to walk at least 24 miles per week and as much as 30 miles per week. (Depending on weather and my schedule.) __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

08-10-2005, 02:04 PM	#16
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 9	HI again Rad! I hope that you have a wonderful Day today. And again Welcome to the forum! Brenda

08-10-2005, 02:21 PM	#17
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	My Diet I have been using the book, Natural Hormone Enhancement by Rob Faigin as a guide for my diet. I am eating over 200 grams of protein per day. I eat less than 75 grams of carbs per day, except on Mondays and Fridays. On those days I eat the 75 grams plus another 100-200 grams of carbs in the evening meal to replenish glycogen. Carbs come mostly from green vegetables, salads, apples, blueberries and plain fat free yogurt. Fats usually are 70-80 grams per day. I strive to keep the saturated fats not to exceed 10% of total calories. The rest of fats come from olive oil, mixed nuts, fish oil and meats. My most recent macros were 40/24/36 p/c/f. To make tasty dishes I sparingly use, butter, bacon, cheese and other items that most bodybuilders would consider unclean. All things in moderation is my guide. I eat 6 meals per day. Water consumption varies, but a gallon is minimum. I do enjoy a glass or two of red wine per day. A beer may find its way into my hands on occassion. __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection