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real name
Mckyle
age
27
gender
Male
location
Boise, ID, US
gym
Total Performance Sports
occupation
Brand Analyst for Force Factor
Overall Goal
///
Transform My Body
Win the middleweight class at Night of Champions in October.
Progress & Goals
BEFORE
Jul 4, 2011
CURRENT
Sep 4, 2012
173.9 Lbs.
LEAN BODY MASS
14.1 Lbs.
BODY FAT
CURRENT WEIGHT
188
Lbs.
Dec 9, 2012
CURRENT BODY FAT
7.5
%
Dec 9, 2012
PROGRESS HISTORY
Lbs.
2007-07-10,2008-12-06,2009-01-12,2009-03-13,2009-09-13,2010-10-05,2010-10-13,2010-10-19,2011-03-02,2012-09-06,2012-09-20,2012-12-09
197,210,215,199,181,195,193.7,191,201,220,213,188
%
2007-07-10,2008-12-06,2009-03-13,2009-09-13,2010-10-05,2011-03-02,2012-09-06,2012-12-09
11,13,12,9,16,14,15,7.5
Lbs.
2007-07-10,2008-12-06,2009-01-12,2009-03-13,2009-09-13,2010-10-05,2010-10-13,2010-10-19,2011-03-02,2012-09-06,2012-09-20,2012-12-09
175.3,182.7,187.1,175.1,164.7,163.8,162.7,160.4,172.9,187,181.1,173.9
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Currently I'm going to the gym three to four times a week and I'm using an upper/lower split. I tend to do a lot of supersets and I keep my rest times short so I can keep the heart rate up and lose some fat. A typical week might look something like this:
Mon. LEGS
Front squats. 4 sets of 6-8
Stiff Legged Deads. 4 sets of 6-8
Hack Squats. 4 sets of 8-12
Standing Calf Raise. 4 sets of 15-25
Tues. Upper Body
Close grip bench press Superset with T-bar Rows. 4 sets of 6-8
Seated Military press superset with pullups. 4 sets of 6-8
Barbell Curls Superset with tricep pressdowns. 4 sets of 8-12
Wed. OFF
Thurs. LEGS
Barbell Squats. 3 sets of 8-12
Reverse Hyper Extension. 4 sets of 8-12
Leg Sled. 4 sets of 8-12
D-bell Lunges. 3 sets of 8-12
Donkey Calf Raise. 4 sets of 15-25
Fri. OFF
Sat. Upper Body
Barbell Bench Press superset with D-bell rows. 4 sets of 8-12
Incline D-Bell Rows superset with facepulls. 4 sets of 8-12
D-bell alternating curls superset with D-bell overhead tricep extensions. 4 sets of 8-12
SUN. OFF
Mon. LEGS
Front squats. 4 sets of 6-8
Stiff Legged Deads. 4 sets of 6-8
Hack Squats. 4 sets of 8-12
Standing Calf Raise. 4 sets of 15-25
Tues. Upper Body
Close grip bench press Superset with T-bar Rows. 4 sets of 6-8
Seated Military press superset with pullups. 4 sets of 6-8
Barbell Curls Superset with tricep pressdowns. 4 sets of 8-12
Wed. OFF
Thurs. LEGS
Barbell Squats. 3 sets of 8-12
Reverse Hyper Extension. 4 sets of 8-12
Leg Sled. 4 sets of 8-12
D-bell Lunges. 3 sets of 8-12
Donkey Calf Raise. 4 sets of 15-25
Fri. OFF
Sat. Upper Body
Barbell Bench Press superset with D-bell rows. 4 sets of 8-12
Incline D-Bell Rows superset with facepulls. 4 sets of 8-12
D-bell alternating curls superset with D-bell overhead tricep extensions. 4 sets of 8-12
SUN. OFF
My Nutrition Program View My Full Nutrition Program
MMA Mckyle has not added any program information.
My Supplement Program View My Full Supplement Program
MMA Mckyle has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
'Would you tell me, please, which way I ought to go from here?'
'That depends a good deal on where you want to get to,' said the Cat.
'I don't much care where --' said Alice.
'Then it doesn't matter which way you go,' said the Cat.
'--so long as I get somewhere,' Alice added as an explanation.
'That depends a good deal on where you want to get to,' said the Cat.
'I don't much care where --' said Alice.
'Then it doesn't matter which way you go,' said the Cat.
'--so long as I get somewhere,' Alice added as an explanation.
MMA Mckyle updated his weight from 220 Lbs. to 213 Lbs., a 7 Lb. loss in 14 days.
Sep 20, 2012 | LikeMMA Mckyle joined Total Performance Sports (Everett, Massachusetts).
Sep 6, 2012MMA Mckyle Just started my 12 wk Subway transformation diet. Follow me here: http://forum.bodybuilding.com/showthread.php?t=147573173 or @MckyleDuncan
Sep 6, 2012 | LikeVisitor Comments
guest
This is really inspirational blog. I have collected quality information from this. With the help of this post I can make my body fit and healthy. <a href="http://www.renzograciect.com">Renzo Gracie</a>
Nov 19, 2012 6:51am
speedy-vet
time is getting closer!! You will do great!! Keep up the awesome work and diet.. Focus and know there is a light at the end of the tunnel.. SMILE!!
Nov 5, 2012 12:43pm
Advitam
As the headquarters for BB.com, help us make Idaho the Mecca for bodybuilding. Vote DAILY for SUPERBE in the Spokesmodel search!
Nov 3, 2011 1:23pm
KryptnytChristl
I'm tearing it up so far! I just have to keep the motivation going, (I'm lucky there are a few people on nights joining in as well, so encouragment is running rampit around here!) :D
Sep 8, 2011 3:54am
Grizzly Grady
hey bud, I put in an order for out to the reagan, think you could throw the mil discount on it for me? Thanks man, take care
May 20, 2011 2:31am
Queenbee30
You are such a beautiful person! Kind of remind me of Taylor Lautner, glad you remember me :-)
Apr 30, 2011 1:10pm
Advitam
CUZ I'M KEEEEEETO :) Recovery starts from within, laughter & lots of BENGAY, so proud of you.
Dec 17, 2010 10:07am
proteinfreak93
**** maaan i cant believe ur the same guy with the before and after photos
wat a transformation!!
im personally wannna get do one and get rid of some bf im right nw around 19%
i need ur help broo
Dec 5, 2010 1:25pm
metalmike
Damn that's sweet progress! I can't wait to be about 8/10%. I just wanted a rough estimate. Thanks for the help. Appreciated! :)
Nov 9, 2010 2:19am
metalmike
Hey I saw your 12 week cutting post on forums. I want to know how much body fat % did you lose the first time you did the 12 week cut?
I'm looking to get down to 10% myself
Nov 6, 2010 4:19am
MMA Mckyle is now friends with Manzeus.