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real name
Charles Dominie Jr.
age
18
gender
Male
location
Albrightsville, PA, US
gym
Home Gym
occupation
Landscaping/Busboy
Overall Goal
///
Compete
I wanna be a competitive bodybuilder/strongman(like Stan Efferding)
goal physique
IFBB Pro
Progress & Goals
BEFORE
May 25, 2011
CURRENT
Mar 9, 2013
151.8 Lbs.
LEAN BODY MASS
13.2 Lbs.
BODY FAT
CURRENT WEIGHT
165
Lbs.
May 1, 2013
CURRENT BODY FAT
8
%
May 1, 2013
PROGRESS HISTORY
Lbs.
2012-03-20,2012-03-26,2012-04-16,2012-04-17,2012-05-07,2012-12-17,2013-02-11,2013-02-14,2013-02-18,2013-03-09,2013-05-01
170,160,165,165,156,156,150,150,158,150,165
Jun 23, 2014
180 Lbs.
%
2012-03-20,2012-04-16,2012-04-17,2012-05-07,2012-12-17,2013-03-09,2013-05-01
8,8,8,7.5,5,5,8
Jun 22, 2014
4.5 %
Lbs.
2012-03-20,2012-03-26,2012-04-16,2012-04-17,2012-05-07,2012-12-17,2013-02-11,2013-02-14,2013-02-18,2013-03-09,2013-05-01
156.4,147.2,151.8,151.8,144.3,148.2,142.5,142.5,150.1,142.5,151.8
Programs
My Workout Philosophy View My Full Workout Program
HIT + gym class + part time job(3-4 days weekly) <full time in summer(6 days)
chuckdo's Physical Activity Report for Week of 04/22/12 - 04/28/12 Date Duration Minutes MIE** Minutes Activity Intensity Estimated Calories Burned* Muscle Strengthening Bone Strengthening Vigorous Intensity Sunday 04/22/12 40 40 Walking, 2.8-3.2 mph (19-21 min/mile) Moderate 226 Total Daily MIE Minutes: 40 Did not meet daily goal of at least 60 MIE minutes of aerobic activity. Monday 04/23/12 45 45 Gym or health club exercise, gym/weight training combined in one visit Moderate 364 Total Daily MIE Minutes: 45 Did not meet daily goal of at least 60 MIE minutes of aerobic activity. Tuesday 04/24/12 45 45 Gym or health club exercise, gym/weight training combined in one visit Moderate 364 Total Daily MIE Minutes: 45 Did not meet daily goal of at least 60 MIE minutes of aerobic activity. Wednesday 04/25/12 20 40 Running, 12 mph (5 min/mile) Vigorous 614 40 40 Walking, 2.8-3.2 mph (19-21 min/mile) Moderate 226 Total Daily MIE Minutes: 80 Met daily goal of at least 60 MIE minutes of aerobic activity. Thursday 04/26/12 20 40 Running, 12 mph (5 min/mile) Vigorous 614 40 40 Walking, 2.8-3.2 mph (19-21 min/mile) Moderate 226 Total Daily MIE Minutes: 80 Met daily goal of at least 60 MIE minutes of aerobic activity. Friday 04/27/12 None Total Daily MIE Minutes: 0 Did not meet daily goal of at least 60 MIE minutes of aerobic activity. Saturday 04/28/12 40 40 Walking, 2.8-3.2 mph (19-21 min/mile) Moderate 226 Total Daily MIE Minutes: 40 Did not meet daily goal of at least 60 MIE minutes of aerobic activity.
My Nutrition Program View My Full Nutrition Program
Needs improvement
chuckdo's Nutrients Report 04/27/12 - 04/27/12 Your plan is based on a 3200 Calorie allowance. Nutrients Target Average Eaten Status
Total Calories
3200 Calories 2262 Calories OK
Protein (g)***
52 g 107 g OK
Protein (% Calories)***
10 - 30% Calories 19% Calories OK
Carbohydrate (g)***
130 g 221 g OK
Carbohydrate (% Calories)***
45 - 65% Calories 39% Calories Under
Dietary Fiber
38 g 20 g Under
Total Fat
25 - 35% Calories 42% Calories Over
Saturated Fat
< 10% Calories 15% Calories Over
Monounsaturated Fat
No Daily Target or Limit 16% Calories No Daily Target or Limit
Polyunsaturated Fat
No Daily Target or Limit 7% Calories No Daily Target or Limit
Linoleic Acid (g)***
16 g 15 g Under
Linoleic Acid (% Calories)***
5 - 10% Calories 6% Calories OK
α-Linolenic Acid (g)***
1.6 g 1.5 g Under
α-Linolenic Acid (% Calories)***
0.6 - 1.2% Calories 0.6% Calories OK
Omega 3 - EPA
No Daily Target or Limit 0 mg No Daily Target or Limit
Omega 3 - DHA
No Daily Target or Limit 2 mg No Daily Target or Limit
Cholesterol
< 300 mg 297 mg OK Minerals Target Average Eaten Status
Calcium
1300 mg 1029 mg Under
Potassium
4700 mg 3281 mg Under
Sodium**
< 2300 mg 5794 mg Over
Copper
890 µg 1422 µg OK
Iron
11 mg 21 mg OK
Magnesium
410 mg 244 mg Under
Phosphorus
1250 mg 1712 mg OK
Selenium
55 µg 123 µg OK
Zinc
11 mg 15 mg OK Vitamins Target Average Eaten Status
Vitamin A
900 µg RAE 692 µg RAE Under
Vitamin B6
1.3 mg 1.8 mg OK
Vitamin B12
2.4 µg 5.2 µg OK
Vitamin C
75 mg 50 mg Under
Vitamin D
15 µg 1 µg Under
Vitamin E
15 mg AT 13 mg AT Under
Vitamin K
75 µg 88 µg OK
Folate
400 µg DFE 690 µg DFE OK
Thiamin
1.2 mg 2.1 mg OK
Riboflavin
1.3 mg 2.8 mg OK
Niacin
16 mg 32 mg OK
Choline
550 mg 309 mg Under javascript:void%20window.open('http://ods.od.nih.gov/'); javascript:void%20window.open('http://ods.od.nih.gov/'); javascript:void%20window.open('http://ods.od.nih.gov/'); javascript:void%20window.open('http://ods.od.nih.gov/');
My Supplement Program View My Full Supplement Program
I'm only using the bare minimum: multivitamin, fish oil, creatine
My Motivation Program View My Full Motivation Program
ChuckDom94 has not added any program information.
ChuckDom94 updated his weight from 158 Lbs. to 150 Lbs., a 8 Lb. loss in 19 days.
Mar 9, 2013 | LikeChuckDom94 measured his waist at 28 in., a loss of 1 in. and measured 2 other body parts.
Mar 9, 2013
ChuckDom94 updated his weight from 150 Lbs. to 158 Lbs., a 8 Lb. gain in 4 days.
Feb 18, 2013 | Like
ChuckDom94 Barely biked a mile and then my hands froze...I thought I could go out in shorts and a hoodie xD
Jan 31, 2013 | Like
ashtynb89 likes this.
ChuckDom94 In two weeks, my arms have grown 2 inches and my chest has grown 5. Monday I started taking a multivitamin and fish oil so hopefully my prog
Dec 26, 2012 | LikeVisitor Comments
saxontidd
You just got do the best that you can everyday! It doesn't matter where you came from or what everyone around you is doing. You look great :)
Mar 24, 2012 10:44pm
LisaDawn
I've been scouted a few times but never signed because I don't want to move -- I also have a fulltime career, which agents absolutely hate lol; modeling comes second in my life.
Mar 22, 2012 8:20pm
ChuckDom94 updated his weight from 150 Lbs. to 165 Lbs., a 15 Lb. gain in 53 days.