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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
CURRENT BODY FAT
7
%
Jan 1, 2013
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
Programs
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
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!
MicahIronman is now friends with TheGoodDoctor.