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Progress & Goals
189.1 Lbs.
LEAN BODY MASS
14.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Here is what I have been doing since February 2012 (this really helped improve my symmetry):
TROYGUY’S TRANSFORMATION PROGRAM: SPECIAL THANK YOU TO MY TRAINER SCOTT ZELLER WHO IS THE ARCHITECT OF MY TRAINING PROGRAM.
Annihilate Week 1 - Power Density Training Week - Goal: Heaviest weight possible with strict, controlled form - Sets/Reps: 5 sets of 5 reps (+/-2) w/ same weight - Rest: 60 sec rest time - Tempo: Slow and controlled w/ continuous tension.
Stimulate Week 2 - High Volume/Pump Week - Goal: Stimulate a maximum muscle pump & glycogen uptake. - Sets/Reps - 4 sets of 12-15 reps w/ same weight – Rest: 45-60 sec rest time – Tempo: Fast reps with continuous tension.
Annihilate Week 3 – Heavy/High-Intensity Strength Week - Goal: Very heavy weight in a slightly higher rep range. - Sets/Reps - 4 sets of 6-8 reps (+/-2) w/ same weight – Rest: 60 sec rest time – Tempo: Slow and controlled w/ continuous tension.
Stimulate Week 4 IGF-1, Growth Hormone release – Shock Hypertrophy Week - Goal: Moderate weight w/ explosive speed & max time under tension. - Sets/Reps - 3 sets of 20-25 reps w/ same weight – Rest: 45 sec rest time – Tempo: Explosive reps with continuous tension.
EXERCISES – Always warm up with light cardio for 5-10 minutes prior to picking up a weight. All listed exercises can be best viewed on bodybuilding.com exercise videos for a demonstration when typed exactly as listed. Hint: get the app and bring your cell phone to the gym.
Week 1 Monday – Chest and Abs
- Incline Barbell Bench Pres 5 x 5
- Incline Dumbbell Bench Press with Palms Facing in 5 x 5
- Flat Dumbbell Bench Press 5 x 5
- Decline Barbell Bench Press 5 x 5
- Incline Dumbbell Fly 3 x 5
- Hanging Leg Raises 3 x 15
- Decline Board Sit-Ups with Medicine Ball 3 x 12-15
- Abs Vacuum 4 sets (as long a hold as possible)
Week 1 Tuesday – Back
- Wide-Grip Chin-ups (weighted if possible) 5 x 5
- V-Bar Pull Downs 5x5
- Bent-Over Barbell Rows (Underhand Grip) 5 x 5
- One Arm Dumbbell Rows 5 x 5
- Deadlifts 5 x 5
Week 1 Wednesday – Rest & GROW!
Week 1 Thursday – Shoulders and Abs
- Barbell Shoulder Press 5 x 5
- Wide Grip Upright Barbell Rows 5 x 5
- Standing Dumbbell Laterals 5 x 5
- Reverse Grip Bench Press 5 x 5
- Barbell Shrugs 5 x 5
- Roman Chair Leg Raises with Medicine Ball 3 x 15
- Weighted Cable or Machine Crunches 3 x 12-15
- Abs Vacuum 4 sets (as long a hold as possible)
Week 1 Friday – Arms
- Straight Bar Barbell Curls 5 x 5
- Close-grip Bench Press 5 x 5
- Alternating Dumbbell Curls 5 x 10 (5 each arm)
- Lying Ez-Bar Triceps Extensions 5 x 5
- Cross-Body Hammer Curls 5 x 5
- Weighted Parallel Dips 5 x 5
- Weighted Pull-ups Varying Grips (5 x 5)
Week 1 Saturday – Legs
- Leg Extensions 2 x 20 (warm-up)
- Barbell Squats 5 x 5
- Leg Press 5 x 5
- Lying Leg Curls 5 x 5
- Seated Leg Curls 3 x 5
- Standing Calf Raises 5 x 12-15
Week 1 Sunday – Rest & GROW!
Week 2 Monday – Chest and Abs
- Incline Dumbbell Press 4 x 12-15
- Flat Smith Machine or Hammer Strength Press 4 x 12-15
- Decline Dumbbell Flyes 4 x 12-15
- Incline Cable Flyes 4 x 12-15
- Pec Dec Fly 4 x 12-15
- Lying Leg Raises 4 x 20
- Stability Ball Crunches 4 x 20
- Abs Vacuum 4 sets (as long a hold as possible)
Week 2 Tuesday – Back
- Wide Grip Cable Pulldowns to Front 4 x 12 -15
- Incline Bench Dumbbell Rows 4 x 12-15 (close grip)
- Hammer Strength High Pulldown 4 x 12-15
- Seated Cable Rows 4 x 12-15
- Bent Arm Barbell Pullover on Flat Bench 4 x 12-15
- Back Extensions 4 x 15-25
Week 2 Wednesday – Rest & GROW!
Week 2 Thursday – Shoulders and Abs
- Front Dumbbell Raises 4 x 12-15 (simultaneous)
- Cable Side Laterals 4 x 15
- Reverse Pec Dec (Rear Delts) 4 x 15
- Standing Cable Crossover (low to high) 4 x 12-15
- Dumbbell Shrugs 4 x 12-15
- Bench V-Ups 4 x 20
- Lying Crunches 4 x 20-25
- Broomstick Twists 3 x 50
- Abs Vacuum 4 sets (as long a hold as possible)
Week 2 Friday – Arms
- Cable Bicep Curls 4 x 12-15
- Cable Pressdown 4 x 12-15
- Ez-Bar Preacher Curl (Close-Grip) 4 x 12-15
- Overhead Ez-Bar Extensions 4 x 12-15
- Reverse Ez-Bar Curls (Brachialis) 4 x 12-15
- Underhand Tricep Pressdowns 4 x 12-15
- Reverse Grip Pull-downs (4 x 12-15)
Week 2 Saturday – Legs
- Leg Extensions 4 x 12-15
- Hack Squats 4 x 15
- Leg Press 4 x 12-15
- Stiff Leg Barbell Deadlifts 4 x 12-15
- Any Calf Raises 4 x 15-25
Week 2 Sunday – Rest & GROW!
Week 3 Monday – Chest and Abs
- Incline Smith Machine Press 4 x 6-8
- Flat Barbell Press 4 x 6-8
- Cable Chest Press 4 x 8
- Decline Dumbbell Press 4 x 6-8
- Low Incline Dumbbell Fly 4 x 6-8
- Upright Chair Leg Raises 3 x 12-15
- Bench V-Ups 3 x 15-20
- Abs Vacuum 4 sets (as long a hold as possible)
Week 3 Tuesday – Back
- Pull-up Assist Chin Up 4 x 6-8
- T-Bar or Corner Rows 4 x 6-8
- Underhand Cable Pulldowns 4 x 6-8
- Overhand Barbell Rows 4 x 6-8
- F
My Nutrition Program View My Full Nutrition Program
This particular meal plan corresponds to my diet and photo taken on April 21, 2012 (see progress photos on my BodySpace profile page.
My nutritionist continued to lower my calories thereafter for a cutting phase in preparation of an upcoming competition. I used the diet on this particular date as my example because my energy level was still good during this part of my cutting phase. Also note that my diet consists of 2 high carb days per week and 5 low carb days (never 2 consecutive high carb days). The 2 samples below is a low carb day and a high carb day. LOW CARB DAY: Total calories = 2,112, Protein = 207 g, Carbs net of Fiber = 96 g, Fat = 75 grams, Sodium = 2,355 mg. HIGH CARB DAY: Total calories = 2,196, Protein = 198 g, Carbs net of Fiber = 162 g, Fat = 62 grams, Sodium = 2,823 mg
LOW CARB DAY:
Breakfast:
- MRM All Natural Whey (1 scoop)
- Sea Salt (100 mg)
- John McCann's Steal Cut Oat Meal (1/2 cup cooked)
Mid Morning:
- 6 Large Egg Whites Omelet (1cup)
- Vegetables (cup Organic variety)
- Ketchup (sugar free)
- Chicken breast (2 oz Organic)
- John McCann's Steal Cut Oat Meal (1/2 cup cooked)
- Avocado (1 oz)
Lunch:
- Pacific Cod (6 oz Wild Alaskan)
- Brown Rice (3.5 oz Organic cooked)
- Asparagus (1 cup)
Mid Afternoon:
- Extra Lean Turkey (5 oz)
- Brown Rice (3.5 oz Organic cooked)
- Vegetables (cup Organic variety)
- Almonds (1.3 oz roasted)
Dinner:
- Sirloin Steak (5 oz Prime)
- Vegetables (cup Organic variety)
- Udo's Oil (1/2 TBSP)
Bedtime Protein:
- Casein Protein Shake Gold Standard Natural by Optimal Nutrition
- Chloriphyl (liquid mint by NOW)
- Udo's Oil (1/2 TBSP)
___________________________________________________________________
HIGH CARB DAY:
Breakfast:
- Muscleology Nitro-Pro Whey Isolate (1 scoop)
- John McCann's Steal Cut Oat Meal (1/2 cup cooked)
Mid Morning:
- 6 Large Egg Whites Omelet (1cup)
- Spinach (1/2 cup Organic)
- Asparagus (1 cup)
- John McCann's Steal Cut Oat Meal (1 cup cooked)
- Udo’s Oil (1/2 tbsp)
Lunch:
- Pacific Cod (6 oz Wild Alaskan)
- Sweet Potato (5 oz Organic cooked)
- Vegetables (cup Organic variety)
Mid Afternoon:
- Extra Lean Turkey (4 oz)
- Brown Rice (7 oz Organic cooked)
- Vegetables (cup Organic variety)
- Avocado (1 oz)
Dinner:
- Chicken breast (4.5 oz Organic)
- Mixed Green Salad (up to 3 cups)
- Bragg’s Healthy Vinaigrette (2 tblsp)
- Brown Rice (3.5 oz Organic cooked)
- Vegetables (cup Organic variety)
Bedtime Protein:
- Casein Protein Shake Gold Standard Natural by Optimal Nutrition
- Chloriphyl (liquid mint by NOW)
- Udo's Oil (1/2 TBSP)
For a detailed day-by-day diet sheet leading to the day of my competition, leave me your email address and I will send it to you. TroyGuy
My Supplement Program View My Full Supplement Program
Note that none of my supplements are sweetened with Sucralose. Rather, all that are sweetened are done so with natural Stevia Leaf Extract.
When creating a calorie deficit while weight training, it becomes that much more important to supplement since you will not be getting sufficient nutrients from your whole foods. Furthermore, you will include a high amount of daily protein which can be taxing on your liver. Thus, the supplements listed are intended to include liver and digestive support, prostate support, stimulate natural fat burning, naturally increase the body’s production of testosterone, stimulate nighttime hormone secretion, and support proper immunity function.
Breakfast: Supplements (Pre-workout meal)
- Enzymedica’s Digest Gold before meal (1 capsule)
- Himalaya LiverCare before meal (1 capsule)
- Myogenix Micronized Glutamine (5 grams) Added to Protein Shake
- Con-cret Concentrated Creatine HCL (2 scoops 1,500 mg)
- Muscle Pharm Creatine nitrate, monohydrate, HCL 1 serving)
- Driven Sports Activate Extreme Natural Testosterone pre-cursor (2 capsules)
- Universal Animal Flex Joint Formula (1 packet)
PRE-WORKOUT DRINK (taken at any time you weight train)
- MRM Driven (with beta-alanine and caffeine)
PRE-CARDIO SUPPLEMENTS (taken at any time you do cardio)
- MRM L-Carnitine (1,000 mg)
- NOW CoQ10 (50 mg Ubiquinol CoQH-CF)
- MRM Reload Branch Chain Amino Acids before and during cardio
Mid Morning:
- Enzymedica’s Digest Gold before meal (1 capsule)
- Universal Animal Pak Vitamins (1 pak)
- BodyBuilding.com Alpha Lipoic Acid (1 capsule, 100 mg)
Lunch:
- Enzymedica’s Digest Gold before meal (1 capsule)
- NOW Molecularly Distilled Omega 3 (2 softgels 2,000 mg)
- MRM High Potency CLA (2 softgels 2,500 mg)
- Health from the Sun Black Currant Oil (1 softgel 1,000 mg)
Mid Afternoon:
- Enzymedica’s Digest Gold before meal (1 capsule)
- Driven Sports Activate Extreme Natural Testosterone pre-cursor (2 capsules)
Dinner:
- Enzymedica’s Digest Gold before meal (1 capsule)
- NOW Molecularly Distilled Omega 3 (2 softgels 2,000 mg)
- MRM High Potency CLA (2 softgels 2,500 mg)
- Health from the Sun Black Currant Oil (1 softgel 1,000 mg)
- BodyBuilding.com Alpha Lipoic Acid (1 capsule, 100 mg)
- Vitamin C (buffered 1,000 mg)
With Bedtime Protein:
- Enzymedica’s Digest Gold before meal (1 capsule)
- Himalaya LiverCare before meal (1 capsule)
- Casein Protein Shake Gold Standard Natural by Optimal Nutrition
- Chloriphyl (liquid mint by NOW) Added to Protein Shake
- Udo's Oil (1/2 TBSP) Added to Protein Shake
- MRM L-Carnitine (1,000 mg) Added to Protein Shake
- NOW CoQ10 (50 mg Ubiquinol CoQH-CF)
- Myogenix Micronized Glutamine (5 grams) Added to Protein Shake
- MRM High Potency CLA (2 softgels 2,500 mg)
- Driven Sports Activate Extreme Natural Testosterone pre-cursor (2 capsules)
- NOW Clinical Strength Prostate Health (3 softgels)
Late Night on Empty Stomach: Universal’s ZMA
My Motivation Program View My Full Motivation Program
TroyGuy updated his weight from 200.1 Lbs. to 203.5 Lbs., a 3.4 Lb. gain in 85 days.
Apr 20, 2013 | Like
TroyGuy I need your help. If you used my diet or training, I need your testimonials for a worldwide promotion of a new product. Please PM me.
Feb 26, 2013 | LikeTroyGuy Sorry, I have been engrossed with work at the office. Will get back here soon. Please be patient on the diet and training plans requests.
Feb 20, 2013 | Like
Visitor Comments
TroyGuy is now friends with domeboy, Vlads and 54 others.