Apr 5, 2009 9:46pm

Looking great! Keep it up...wow

Feb 16, 2009 6:15pm

Thanks for the blog post. I am doing just that had a great leg work mout today. Thanks for the advice!

Jan 29, 2009 1:47pm

Hey thanks for the analytical thinking! That sounds good. I just don't want to be a month out from a show and have to be in a maintain mode...although better that being unprepard I guess. I rather be 5-3 % at a week or two out! Thats my goal anyway. Thanks again.

Jan 28, 2009 11:10pm

yeah it is going well, thanks. After 5 weeks I have gained 15.8 lbs and at 13-14% bf. Not sure if I am gonna hit my goal of 200lbs at 18% bf. I am worried that if I pack on much more body fat than that, it would be to hard to cut for October. What do you think? I was planning on a 16-12 week cut depending where my fat was at. If I cut for 16 weeks the first 4 would be a slow acclimation.

Jan 28, 2009 11:26am

Yeah I did never said hi to you. In fact I dont think I saw you. The booth was packed everytime I went by.

Jan 28, 2009 8:39am

Hey, saw you at the Ironman. Sorry you did not get the cover. Congrats on making as far as you did!

Jan 26, 2009 9:30am

Mark, for what it is worth you and a couple others were robbed at 2009 Ironman. You looked dry and sharp. I enjoyed your routine. Great job, please continue competing your very inspiring.I will be entering my first competition in October any advice??Thanks

Jan 26, 2009 8:55am

This is how I based it all on at 180 LBS. Low carb day is 2467 cals,331g protein,97g carbs,75g fat. Based on 180lbs 1.75 protein/body, 0.5carb/body, 0.2fat/body High carb day is 2547cals, 307g protein, 266g carbs,28g fat. 1.75 protein/body, 1.5 carb/body, 0.5 fat/body If my protein was to high I was ok with it. My main focus was carbs. After I had dropped to 170 I recalculated.

Jan 23, 2009 10:26pm

Thanks man!

Jan 21, 2009 9:01pm

Thanks man I appreciate it. Check out my blog when I was cutting it goes in more detail about my macros and precentages. I think it starts at OCT 21 2008. Good luck, shoot a comment over if you ever have any questions.

Jan 21, 2009 5:50pm

Thanks a lot you look sharp. Keep it up. Those stats are from my last cut. I need to update. I am only week 5 into my bulk.

Jan 20, 2009 4:54pm

Thanks I appreciate that!

Jan 20, 2009 3:24pm

Thank you for the compliments. Looking strong yourself, keep it up!

Jan 20, 2009 3:23pm

Thanks bro, nice bicep and upper chest shot!

Jan 18, 2009 5:31pm

Training is going great. I am four weeks into my bulking phase and I am not doing cardio. I am taking this next week off and during that time I will do some low intensity. I lose defintion when I bulk, I don't think there is a way around it. That is how it is you wanna make gains you gotta eat. That's what cutting is for, so you can uncover that hard work doing the bulk.

Jan 8, 2009 4:09pm

looking good! How do refresh a picture on the gallery?

Jan 8, 2009 12:14pm

Thanks for the reply. I will take as much help as I can get! If you would send that plan over, I would greatly appreciate it. My email is jlfhs@sbcglobal.net Thanks Man

Jan 3, 2009 8:25am

Impressive physique and congrats on placing. Any tips for a rookie. I currently am bulking. I plan on competing in my first show in October. Focusing on legs and back training them twice a week during this bulking phase.

Nov 14, 2008 2:23pm

Very impressive!! In the off season do you bulk? If so, what formula do you use. How many cals and what percentages for pro,carbs and fats. Thanks

Nov 10, 2008 10:07am

I usually don't post comments,I don't want to be profiled a stalker : o , but you are awesome, six babies ...wow. Sounds like we Have similar goals. I want to compete next year as well. Good luck on your goals and congrats on where you are now...Very impressive.