Bodybuilding.com Information Motivation Supplementation
in:
MicahIronman
7%
bf
195 Lbs.
wt
6'0"
ht
BodySpace Member
MicahIronman
You are viewing your public profile.

Reputation:

Member Since: Dec 22, 2008

Last Visit: May 14, 2013

Report This Member

Followers

Loading ...

Friends

Loading ...

BODYGROUPS

Loading ...

INSPIRED BY

Loading ...
real name
Micah
age
45
gender
Male
location
Las Vegas, NV, US
gym
Gold's Gym
occupation
Overall Goal
///
Gain Muscle
God, Family, and bodybuilding! What else is there?!

Progress & Goals

BEFORE
Jan 15, 2009
CURRENT
Sep 9, 2011

181.4 Lbs.

LEAN BODY MASS

13.6 Lbs.

BODY FAT

CURRENT WEIGHT
195
Lbs.
Jan 1, 2013
Lbs.
Save
CURRENT BODY FAT
7
%
Jan 1, 2013
%
Save

PROGRESS HISTORY

Lbs.
2008-12-22,2009-01-10,2009-01-19,2009-01-29,2009-02-01,2009-02-26,2009-05-01,2009-05-18,2009-05-19,2009-05-28,2009-06-01,2009-06-18,2009-06-25,2009-07-17,2009-09-28,2009-12-26,2010-03-12,2012-01-25,2012-03-22,2013-01-01
191,190,186,185,183,182,180,184,180,184,187,185,181,185,190,202,208,197,205,195
Jun 01, 2012
220 Lbs.
%
2008-12-22,2009-01-10,2009-02-01,2009-02-27,2009-06-01,2009-06-18,2009-06-25,2009-07-17,2009-09-28,2009-10-08,2009-12-26,2012-01-25,2013-01-01
6,6,5,6,9,7,5,6,9,7,9,9,7
Lbs.
2008-12-22,2009-01-10,2009-01-19,2009-01-29,2009-02-01,2009-02-26,2009-05-01,2009-05-18,2009-05-19,2009-05-28,2009-06-01,2009-06-18,2009-06-25,2009-07-17,2009-09-28,2009-12-26,2010-03-12,2012-01-25,2012-03-22,2013-01-01
179.5,178.6,174.8,173.9,173.9,171.1,169.2,173,169.2,173,170.2,172.1,171.9,173.9,176.7,183.8,189.3,179.3,186.6,181.4

LATEST MEASUREMENTS

  • Thighs
    26" a gain of 1.5" in 63 days
    Mar 15, 2009
  • Arms
    18.2" a gain of 0.2" in 46 days
    Feb 26, 2009
  • Waist
    31" a loss of 0.5" in 1 day
    Jan 11, 2009
  • Shoulders
    54"
    Jan 11, 2009
Loading...
 
Loading...

Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

I train 6 days a week, off on Sundays for a little church, cheat meal & family fun! My regiment goes like this.
Diet is 7 to 9 meals a day including protein drinks. Very strict & appropriate for my body to stay lean, around 6% boyfat. Approx 350gms of Protein/150gms of Carbs/90gms Fat
= 2600 Calories (1.5 Gallons H2O daily + Supplements)

1st Meal: Right when I wake up (6am) I have 50 gms of Whey Protien

2nd Meal: 3 whole eggs/6 eggwhites, 1 piece of whl grain toast w/peanut butter, 1/2 cup oatmeal, (Supp-BCAA,3Calcium/Magnesium,3FishOil caps,1 aday, Vit-C)

3rd Meal: 50gm Whey Protein, 1/3 handful of raw Almonds

4th Meal: 6 to 8oz Turkey/Chicken, 2 whlgrain slices bread, 1/2cup cottagecheese w/ 1/4 avacado(Supp-2FishOil caps)

4th Meal: 50gms Whey Protein in Venti house coffee

5th Meal: 50gms Whey Protein, 1/4 banana(Pre workout)

6th Meal: 50gm Whey/Casein Protein,tablespoon of jelly for fast acting carbs to restore lost glycogen levels
(Post workout)(Supp-KreAkaline Creatine)

7th Meal: 8 to 10oz of Chicken or Fish, 1cup brocolli, dinner salad w/ almonds & olive oil (NO CARBS @ NIGHT!)
(Supp-BCAA,Kre Akaline Creatine, 2FishOil caps,Vit-C)

8th Meal: 50gm Casein for slow digesting protein through the night while sleeping to prevent catabolic state.

CARDIO - Street running early morning on empty stomach when blood sugar is at it's lowest for max fat burn (20 mls per week 4 days a week)

Gym - 6 days per week hitting 2 body parts each time
Day1-Chest/Bi
Day2-Back/Tri
Day3-Shoulders/Abs
Day4-Legs/Abs
Day5-All upper body fast twitch w/no rest for lean muscle!
Repeat.

That's it folks! Works for me but, we all know you have to mix it up a little to keep it fresh or you'll get bored and not get the gains you deserve.

Peace,
Ironman Micah

My Nutrition Program View My Full Nutrition Program

MicahIronman has not added any program information.

My Supplement Program View My Full Supplement Program

MicahIronman has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

That's simple, my appearence keeps me going!

What MicahIronman Is Up To

MicahIronman is now friends with TheGoodDoctor.

May 6, 2013

MicahIronman is now friends with sidney35.

Apr 28, 2013

MicahIronman is now friends with highways, jooyeon and 1 other.

Apr 11, 2013

MicahIronman added a new profile photo.

Mar 6, 2013

MicahIronman is now friends with dylanfan61, teller80 and 1 other.

Mar 6, 2013

MicahIronman is now friends with jschott65.

Feb 26, 2013

MicahIronman is now friends with dollface1825.

Feb 8, 2013

MicahIronman is now friends with tadthabad90.

Jan 21, 2013

MicahIronman is now friends with GymBuilt67.

Jan 17, 2013

MicahIronman is now friends with alramsay and BrittneyB.

Jan 2, 2013

MicahIronman is now friends with sweetfitchic.

Dec 4, 2012

MicahIronman is now friends with SherriLG.

Nov 28, 2012

MicahIronman is now friends with MissTeacher.

Oct 31, 2012

MicahIronman is now friends with BodySpaceAdmin.

Oct 26, 2012

MicahIronman is now friends with RubyA13.

Oct 6, 2012
View More

About Me

About Me:
Loading...
Loading...
Loading...
Loading...
Loading...
Loading...

Visitor Comments

Ariana35
Ariana35 Thank you =) Hope you're well! Jan 3, 2013 2:07pm
sccartm
sccartm I do hope to have a better week this time! How was yours? Jun 17, 2012 4:36pm
Ariana35
Ariana35 Well, I have you to thank for getting me started =) May 11, 2012 3:00pm
dayala91
dayala91 really? NYC is the best spot! May 5, 2012 12:47pm
Ariana35
Ariana35 =) Apr 26, 2012 3:53pm
Iron Angel
Iron Angel Hi sweet man Apr 25, 2012 11:47pm
Iron Angel
Iron Angel Your so adorable and gorjus too Apr 19, 2012 12:55am
Tricia74
Tricia74 Thank U suga : ) Mar 28, 2012 2:43pm
Ariana35
Ariana35 I'm always happy! =) And nope, no biz trips coming up that I'm aware of, only fun sunny vacations for me! =) Mar 26, 2012 5:27pm
Iron Angel
Iron Angel Get shredded time oh yea! Mar 11, 2012 7:36pm
dayala91
dayala91 hey micah! love ur name ha Mar 3, 2012 11:23pm
Iron Angel
Iron Angel Hey hott stuff !! I'll see what I can do just for you :-) Mar 2, 2012 7:34am
Ariana35
Ariana35 Thank you =) Mar 1, 2012 11:58am
Ariana35
Ariana35 Well hello Mr. Ironman =) It has certainly been a while. Hope you're having a great year so far! Feb 28, 2012 1:53pm
Jennarem27
Jennarem27 Thanks for the add ;) Feb 20, 2012 6:46pm
Ariana35
Ariana35 It was great! Hope you have an amazing NYE! Dec 30, 2011 2:26pm
realsexibarbie
realsexibarbie thanks a lot for the compliment :) Dec 20, 2011 5:37pm
Ariana35
Ariana35 Doing pretty good, how are you? Dec 14, 2011 6:23pm
Ariana35
Ariana35 Me too! Hope you're having fun =) Dec 7, 2011 2:10pm
Iron Angel
Iron Angel Yes And hot profile pic Dec 3, 2011 10:12pm
Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com