MVP's Road to the Top

[MikeM]

Looking forward to you reaching your goals, MVP!

Very interested in this routine and diet too. I've been thinking I wanted to incorporate speed with my powerlifting, but also really need to get back into full body for the volume. I couldn't figure out how to blend them, so I love that you seem to have figured it out. Very interested in how this turns out for you.

Good luck with the new baby soon! I have two. And hey, living at home used to be the way people lived. Families always stayed together until they were forced apart. Nothing wrong with that. American society's current views on the subject are asinine. Do what you have to do to get where you want to go. If that means living with your parents, so be it. I moved back in at 29 for a couple years due to circumstances. Best decision of my life. Actually met my wife because of that decision.

And life is full of ups and downs, btw. I don't care who you are. Control what you can control. Leave the rest up to fate.

In for the ride.

[MVP]

Thanks man. I really want my own place because I just feel like it's how it's supposed to be, but I could wait. The REAL problem is I bought a dog that is part Australian Shepherd and part pit bull, but it has a bad habit of biting people or growling at people; it's bi-polar and will turn in an instant.

It's growled at probably 12 members of my family and bit quite a few. It bit my sister in law for no reason and caused her face to bleed. My parents refuse to do anything with the dog; they just sit back and say "it's not aggressive"; they always make excuses for the dog when it disobeys.

I don't want my son being around that dog and they refuse to do anything with it. They let it in the house and when it's in the house it thinks it runs the show. I hate it with a passion. I've thought about shooting it before, but that's not the person that I am.

I just don't necessarily agree with my mom and dads rules and stuff. I think my wife and I would be a lot better off in our own place and doing these our own way. I just have to get my job back and I know that training doesn't have anything to do with that, but it can help me lose weight and stronger so the grunt work doesn't have as much as an affect on me next time.

Thanks guys for reading and commenting!

[Off Road]

When are you getting started?
How's the job hunting going?
Updates man, we wanna know

[mab54]

The program looks really good, and I am actually thinking about doing a keto-esque mixed with paleo. 5-6 days with 30 carbs and nothing but high fat meats, then 1-2 days a very high carb low fat day.

Also best of luck on your journey! Stay strong my West Virginian friend.

[MVP]

Request to a moderator or administrator. Since currently re-evaluating my goals, I was curious if I could request my training logs title to be called "MVP's Leaner, Stronger, Faster in 2012". Thanks!

The program looks really good, and I am actually thinking about doing a keto-esque mixed with paleo. 5-6 days with 30 carbs and nothing but high fat meats, then 1-2 days a very high carb low fat day.

Also best of luck on your journey! Stay strong my West Virginian friend.

Thanks, man! If there was some way you lived a lot closer it'd be nice because I have been looking for a workout partner for months and can't find one.

Stats:
Height: 5'8"
Weight: 222lbs
Bodyfat: 27%
LBM: 162lbs
Fat lbs: 60lbs
Bench Press: 215 (at the moment, without training for 7 months)
Squat: 185lbs
Deadlift: 225lbs
Press: 125lbs
1 mile run: 11 minutes

Goal statistics and measurements:
Height: 5'8"
Weight: 181lbs
Bodyfat: 13%
Bench Press: 275lbs
Squat: 365lbs
Deadlift: 440lbs
Press: 175lbs
1 mile run: 6 minutes

My program of choice remains. I will be still utilizing the three day upper/lower full body split below.

Monday: ME Upper Body
3X5 Bench Press
3X5 Barbell Rows
3X8 Incline Press
3X? Pullups
3X10 Curls

Tuesday: ME Lower Body
3X5 Squat
1X5 Deadlift (Ramping sets)
3X5 Front Squat
3X10 Hanging Leg Raises
3X_ Ab Circuit

Wednesday: Anaerobic enhancement
3X10 Push ups
3X10 Sit ups
3X** Pull ups
Uphill Sprints
Dash Sprints

Thursday: RE Upper Body
3X5 OH Press
3X? Pullups
3X10 Bench Press
3X10 Barbell Rows
3X10 Close grip bench press

Friday: Aerobic conditioning
1 hour of continuous walking
5 minutes of continuous jogging (slow)

Saturday
I'm going to try to get some boxing in or something
I'll look into some DeFranco recommendations and find something from there

I want to do something achievable for nutrition. I don't want to be the guy that writes out professional diets and never follows them. I want to write out something effective, simple, cheap, and achievable. I am getting off of an A&E diet. I've never in my life strictly dieted, so I'm not going to pretend to set here and say I will quit everything cold turkey. I'll start out by cleaning up some meals and cutting calories, then as I lose weight it'll increase my desire to achieve more and more weight loss.

I'll probably make my diet something like this;
1- Scrambled Eggs, Bacon, Toast with butter
2- Spinach leaves, small amount of ranch dressing, cheese, bacon bits, grilled chicken, more boiled eggs, butter
3- Tuna with mayonnaise, nuts, and a snack
4- Some type of meat, more spinach leaves, romaine lettuce, nuts
5- Protein shake with Olive oil, more nuts

^ That is significant improvement for me. I am used to eating tons of carbs throughout the day, drinking tons of soda, eating like a horse directly before bed and having absolutely on activity at all. I will be aiming for 6 total eggs per day. Why? High in HDL cholesterol (good cholesterol), high in protein, high in healthy fats, and very delicious. I've got to lower my cholesterol to improve my heart health.

Supplements I will be taking:
1 serving of whey protein everyday ....for you guys that like to do cardio; should I take the whey BEFORE or AFTER cardio?
1 serving of creatine monohydrate after lifting
1 multi-vitmain, just a regular one-a-day mens vitamin
3 fish oil tablets everyday

Again, for the goals....

Currently: 5'8" 223lbs and 27% bodyfat (caliber tested). LBM of 162lbs. Squat- 185, Deadlift- 225, Bench- 215 (this is after NOT training for 8 months)
Goal: 5'8" 181lbs and 12% bodyfat (caliber tested). LBM of 159lbs. Squat- 365, Deadlift- 440, Bench- 275...

Lets remember by improving our CNS's ability to use our current muscle efficiently, we can improve strength gains on a cut. I plan to get leaner, stronger, and faster while on this cut.

I will be taking out carbs completely on Saturdays. I will be weighing myself each Sunday after the program has started. I will weigh myself upon wakening in the mornings, before eating. I will be tracking my progress in bodyfat every month on the last day starting this month.

[BendtheBar]

I want to do something achievable for nutrition. I don't want to be the guy that writes out professional diets and never follows them. I want to write out something effective, simple, cheap, and achievable. I am getting off of an A&E diet. I've never in my life strictly dieted, so I'm not going to pretend to set here and say I will quit everything cold turkey. I'll start out by cleaning up some meals and cutting calories, then as I lose weight it'll increase my desire to achieve more and more weight loss.

I think that's wise. You have to cater the diet to your needs and to be realistic. I never eat 100% clean while cutting, and I always allow some wiggle room for calories....+- 200-300 per day.

Good luck man, get this done.

[MVP]

I'm already getting a little discouraged. I have been eating tons of greens, Subway instead of fast food when I am out, and I have been eating grilled chicken and etc. Good news is yesterday I had KFC and almost spit it back out (hated the greasy taste), but the bad news is I had some left over lasagna last night and woke up with the usual EXTREMELY painful chest pains that I used to get when eating fast food.

Lets keep in mind, I have probably eaten fast food at least 340 days of the year for the past 5 years. If you remember the guy from WV that did the "Super-size me", then I am much worse off than he was.

I have fortunately got the craving for fast food out of my system.

Another thing I was reminded by when I made this reply, is when I sneeze I feel some type of pain in my veins and arteries. Like an intense sting like you get when your foot goes to sleep and I have to wiggle my arms to get a feel back into it. I am thinking this could be a circulatory problem?

[mab54]

Well at least you are losing the taste for fast food, not to sure about the chest pains though.

Also what part of WV are you from?

[BendtheBar]

Lets keep in mind, I have probably eaten fast food at least 340 days of the year for the past 5 years.

Hang in there and make sure you're getting in enough fats.

[MVP]

Originally Posted by BendtheBar

Hang in there and make sure you're getting in enough fats.

Yeah, I've been eating a bunch of peanuts with every meal. You know, I never dreamed it'd be so darn hard to find unsalted almonds in the grocery stores. It's literally a shame!

Well at least you are losing the taste for fast food, not to sure about the chest pains though.

Also what part of WV are you from?

I inherited natural heart problems from both my grandfathers. The only problem is I actually fed the stray dog and now it's going to be hard to get rid of it. I can get back in good condition, but it's going to require some changes.

I am originally from McDowell County, then moved to Raleigh County for a while, but now I am back in McDowell County again with my parents until my wife and I can get back on our feet.