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Membership Info
Member Since: Jul 17, 2007
BodyBlog Started: Jul 22, 2007
BodySpace Profile Visits:
  • Last 24 Hours: 7
  • Last 7 Days: 102
  • Overall: 3,219
Forum Posts: 286
BodyBlog Entries: 44
Comments to Others: 248
Forum Rep (?) :

Activity
Last Visit: Today, 3:55pm
Last Forum Post: Yesterday, 7:41am
Last Photo Upload: Jul 9, 2008 8:50am
Last Profile Update: Aug 25, 2008 11:24am
Last Blog Post: Jun 4, 2008 6:36am

Friends Stats
Fan Club (?) : 2
Mutual Friends (?) : 92
Stalking (?) : 0
alm21

"Reduce BF to 10% then build lean mass while maintaining 10% BF average - Team Scivation style. You can check out my progress at, http://forum.bodybuilding.com/showthread.php?t=108114701"

Personal Info And Background:
Real Name:
Sex: Male
Age: 35
Location: Portland, Oregon, United States
Occupation: Technical Sales
Personal Website:
Gym: 24hr Fitness
Gym Location:
When I Started: Jan, 2006
How I Started: I started lifting in early in high school and continued through college while playing rugby. I primarily lifted for sport (and the ladies of course). Starting a family and a career threw many obstacles in my way; giving me plenty of reasons to make excuses for not getting into the gym.
Why I Love It: I enjoy the fatigue from a great workout - it's relaxing and gives me a sense of accomplishment. I have an appreciation for a well developed physique knowing the work required to build and maintain one. Although I like team sports I enjoy the individual accomplishments achieved through weight and cardio training.
How I Stay Motivated: I haven't reached my goal(s) yet and that keeps me motivated to press on. And when I do reach my goal(s), there will be a new one to start working towards.
BB Accomplishments: Getting to the gym.
Forum Signature: Luck has nothing to do with it. It's all about discipline, dedication and intensity. Hit it hard!
Last Updated: Apr 23, 2008 7:55am

Progress Pictures
Jun 21, 2007 Aug 20, 2008
Enjoying Time Off in Hawaii
This is a photo that motivates me to get lean. I'm having a good time in Hawaii but vacation is over now. I weigh 220lbs with 23% bodyfat.  Taken 8-20 preworkout.
Last Updated: Aug 20, 2008 9:27pm

Body Stats:
Click The Chart For Larger Version
Height: Waist:
Weight:
Thighs:
Bodyfat:
Calves:
Chest: Forearms:
Arms:
Shoulders:
Hips: Neck:
Last Updated: Aug 23, 2008 8:26am

Lifting Stats:
Click The Chart For Larger Version
(Estimated One Rep Max)
Bench:
Bicep Curl:
Squat:
Barbell Rows:
Deadlift: Overhead Press:
Last Updated: Jul 15, 2008 2:43pm

Goals:
Main Goal: Transform My Body
Goal (Short): Reduce BF to 10% then build lean mass while maintaining 10% BF average - Team Scivation style. You can check out my progress at, http://forum.bodybuilding.com/showthread .php?t=108114701
Goal (Long): I love going to the gym - that's the easy part. I continue to work on developing the discipline to manage my diet so I don't hinder the progress I make in the gym. I'm driven to go and hit the iron but I have to motivate myself to control the diet 24hrs a day, 7 days a week, 365 days a year. My goal is eat and train smarter so I can drop my bodyfat to 10% then build lean muscle mass while maintaining a 10% bodyfat average and look better in my 30s than I did in my 20s.
Weight Goal:
Bodyfat Goal: 10%
Upcoming Contest:
Last Updated: Jul 17, 2008 7:32am

BodyAnswers
alm21 has answered 30 of 56 total questions.
View all 30 of alm21's BodyAnswers »

How many reps per set do you usually do? Why?
It's never constant. I'm following Scivation TriPhase training.
- Updated Jul 15, 2008 2:19pm

How long do you rest between sets on average? Why?
1-3 minutes depending on load, volume and intensity.
- Updated Jul 15, 2008 2:19pm

Do you monitor your heart rate while doing cardio?
Yes
Do you use a heart rate monitor? Which one?
Whatever the machine has built into it.
What heart rate do you aim for while doing cardio? Why?
For High Intensity 140-160
For Med Intensity 130-150
For Low Intensity 120-130
- Updated Jul 15, 2008 2:17pm

View all 30 of alm21's BodyAnswers »

Contest History:
No Contests
Last Updated: Jul 17, 2008 7:32am

Videos of alm21
This Member has not entered any Videos yet.
Last Updated: Jan 12, 2008 9:05am

Favorite Bodybuilding And Fitness Videos
You Know You're Out Of Shape, When...
You Know You're Out Of Shape, When...
Play this video Played: 152
Why I like this video: Don't be this guy.
Last Updated: Apr 13, 2008 2:07pm

Latest BodyBlog Entry (44 Posts Total)
Category: Training on Jun 4, 2008 6:36am

You know those pair of pants you keep in the closet that used to fit but you couldn't get rid of them because one, you like them and two, you told yourself that you will fit back into them one day?  Yeah, many of us have those lurking around including me.  In fact I have slacks that range from...


Current Supplements:
GNC Pro Performance Creatine Monohydrate
GNC Pro Performance Creatine Monohydrate

Started: Nov 01, 2007
Reason: I was taking Anavol and stopped. Going back to the basics. Mix 3-5grams in pre workout...
Universal Animal Pak, 44 Paks
Started: Jan 01, 2008
Reason: Great multivitamin+ source.
Optimum Glutamine Powder, 1000 Grams
Started: Mar 01, 2008
Reason: Great powder for adding to water or other supp drinks. I add 5grams to my morning whey shake...
Last Updated: Aug 20, 2008 10:07am

Supplement Reviews
This Member has not Reviewed any Supplements

Forum Activity:
User Title: Registered User
Number Of Posts: 286 View All Posts
Posts Per Day: 0.70
Last Activity: Today, 3:55pm
Recent Threads:


Workout Program:
Team Scivation 12 Week CHA & Triphase program. I'm keeping a diet and workout journal - see above for daily updates.
Last Updated: May 29, 2008 11:39am

Favorites
Bodyparts:
Hobbies:
  • working out
  • outdoor activities - fishing, golf, etc.
Magazines:
  • Muscle and Fitness
  • Men's Health
  • Sure, there are others but not fitness related.
Healthy Foods:
  • Chicken
  • Salad - cobb and caeser
  • tuna - fresh raw Ahi is the best!!!
Cheat Foods:
  • Real milk chocolate
  • Papa Murphy's Meat Delite Pizza - thin crust, hhmmm
  • BBQ ribs
Workout Music:
  • Fast paced hard rock
Supplements:
Last Updated: Nov 26, 2007 11:15am

Friends (92)
superstar34
yep
 

oliver241280
 

kentie1964
Ken sitting 204 lbs
 

chadwick4777
left side
 

mtymuscle
MUSCLEMTY
 

analyzer_mike
 

bobwire33
175lbs Apr 1 2007 Side Triceps
 

Mykie_Mike
Front Quads Calves
 

brianthebuilder
 

Last Updated: Aug 25, 2008 11:24am

Visitor Comments (187)
[ Leave alm21 a Comment ]
trash TrailrParkTrash [ View Profile ]
Yesterday, 4:52am
LOL..hey no problem! I wish my summer in the gym was as productive as yours! ;)
Upload your profile picture! brianthebuilder [ View Profile ]
Aug 24, 2008 6:40pm
Thanks! They had some strong men and women there, but that was wicked.
trash TrailrParkTrash [ View Profile ]
Aug 24, 2008 3:18am
Looking pumped in the update shots, killer arms bro!
yep superstar34 [ View Profile ]
Aug 23, 2008 4:51pm
Aw thank you! I have no clue when I'm going to do another show, its freaking expensive as hell! But good luck with your lean bulk, Ill be interested in seeing your progress =0)
yep superstar34 [ View Profile ]
Aug 22, 2008 7:40pm
ha yeah...oh well! Thanks you have a great build as well, nice mass you have going on there and you're leaning out nicely!
~Kraytos~ [ View Profile ]
Aug 16, 2008 2:20pm
You could say the same for my training. I am always change up my routiens though, but always stick to the good'ol basics as well.
~Kraytos~ [ View Profile ]
Aug 16, 2008 2:18pm
No, none in perticular. I read and research alot and pretty much just designed my own. Learned how my body reacted to different foods and keep all 6-7 meals a day CLEAN... Lots of water...
~Kraytos~ [ View Profile ]
Aug 16, 2008 2:06pm
Well to be honest I was trying to keep both on the same level, which is a hard to do. So this year I'm gonna buld like most everyone else does then just shred it down. Hope to gain at the least 10 lbs...
Front shot Etrain [ View Profile ]
Aug 15, 2008 3:17pm
You're right. There will be more moments like that. Much success on your goals.
Forearm Defined PhxSwimGuy [ View Profile ]
Aug 9, 2008 10:18pm
Thanks for the advice. I've decided that BF% is my new goal. When I go into the gym on Monday, I'll have it checked. I read some of your blogs--a great motivator.
StressMonkey [ View Profile ]
Aug 8, 2008 6:00pm
Thanks! Sure doesn't look like you have trouble adding mass.
trash TrailrParkTrash [ View Profile ]
Aug 8, 2008 10:47am
Excellent! thanks for the info.. I heard about it but never followed up on it. I will now though ;)
trash TrailrParkTrash [ View Profile ]
Aug 7, 2008 10:26am
Congrats on the lean muscle gains bro! nice definition!
StressMonkey [ View Profile ]
Aug 5, 2008 12:27am
Wow, great job leaning out and putting on mass.
Forearm Defined PhxSwimGuy [ View Profile ]
Aug 1, 2008 10:23am
Very cool transformation--good job on dropping the body fat %. You've done a lot in a year. I'm thinking that is going to be my next primary goal.
Lunchbox19 [ View Profile ]
Jul 30, 2008 11:09am
Hey alm, thanks for the comment dude. It does suck that some kids can't cope with the shit that they have to deal with because of pricks like Mac, but for every kid who ends up doing something regrettable, there are a dozen who hide away in a gym for hours a day becoming what they want to be!
Minima [ View Profile ]
Jul 29, 2008 3:58pm
Stay in shape! Looking good!
buff_princess [ View Profile ]
Jul 29, 2008 3:19am
Thanks for the note! I'll have to take a look at your progress... Hope all is going well. Jill
Upload your profile picture! bgbcusefan [ View Profile ]
Jul 14, 2008 10:05am
Damn, man you look great. Awesome mass on your chest and size on your arms. You have really inspired me big guy. I want to be just like you. Take care and good luck in achieving all your goals and reaching your personal physique objectives, clearly you are well on your way!
skjlaw [ View Profile ]
Jul 12, 2008 2:16pm
Your pictures look great, great progress, keep it up.
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