Bodybuilding.com Information Motivation Supplementation
in:
simpleguy4 Mark D., male (Security)
my goal: Gain Muscle

Off season and time to look towards improvements for 2012......

height: 5'7"
|
weight: 177.5 Lbs.
|
body fat: 5%
|
gym: Amarillo Gold's Gym
Fit Status /// View History

Preparing for big things in 2011.....

May 26, 2012 9:09am
Motivation Level:
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Background

When I Started: Oct 1994
HOW I STARTED:

Looking for a new athletic challenge after 18 years as a competitive cyclist.

WHY I LOVE IT:

To see the gradual growth and progress and the daily challenge to meet the goals I have set for myself.

simpleguy4's Progress & Goals

Progress Photos
Dec 27, 2010
user has not set a current picture encourage them to add one
Current

View All Progress Photos (2)

Lbs.
2006-12-16, 2010-01-30, 2010-03-06, 2010-06-02, 2010-07-17, 2011-03-29, 2011-08-19, 2011-12-07
186.5, 178.5, 171.0, 176.5, 181.0, 174.0, 187.0, 177.5
TIME UNTIL GOAL: No Goal
Start: 186.5 Lbs. Goal: No Goal Weight
%
2006-12-16, 2010-03-06, 2010-07-17, 2011-03-29, 2011-08-19, 2011-12-07
6.0, 3.0, 5.0, 3.0, 7.0, 5.0
TIME UNTIL GOAL: No Goal
Start: 6% Goal: No Body Fat Goal
Lbs.
2006-12-16, 2010-03-06, 2010-07-17, 2011-03-29, 2011-08-19, 2011-12-07
175.3, 165.9, 171.9, 168.8, 173.9, 168.6
Current LBM: 168.6 Lbs. Dec 07, 2011
Latest Bodystats
Neck
N/A
Chest
N/A
Forearms
N/A
Hips
N/A
Calves
N/A
Shoulders
N/A
Arms
N/A
Waist
N/A
Thighs
N/A

View All BodyStats

Total Weight
187Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 187Lbs. to 177Lbs.
10Lbs. loss in the last 110 days
Dec 7, 2011
Total Weight
178Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 187Lbs. to 177Lbs.
10Lbs. loss in the last 110 days
Dec 7, 2011
Goal Weight
N/A
BODY FAT
LEAN BODY MASS
this member has not entered weight or body fat goal
Latest Bodystats
Changed weight from 187Lbs. to 177Lbs.
10Lbs. loss in the last 110 days
Dec 7, 2011
 
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simpleguy4's Program

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Program View My Full Workout Program

My Workout Program

Monday-Quads and Hams
Tuesday-Chest,Calves AM. Back (Width) P.M.
Wednesday-OFF
Thursday-Biceps and Triceps
Friday-Delts and Traps, Calves
Saturday-Back(Thickness)
Sunday-Off

Ab work done every other workout.
Cardio-20-45 minutes 4-6 days per week. Offseason sessions
are reduced. Precontest sessions are increased based
on need. Mix of LISS and HIIT.
Workouts are changed on a regular basis, but most bodyparts are worked once per week,3-5 movements,3-6 sets, 8-12 reps. Again, some days I work heavy, low rep and others lighter, higher rep.

My Nutrition Program View My Full Nutrition Program

simpleguy4 has not added any program information.

My Supplement Program View My Full Supplement Program

simpleguy4 has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

Striving to constantly improve and bring a better version of myself everytime I step on stage. Never be content,improvement is always possible.

What simpleguy4 is up to

simpleguy4 is now friends with denbysk8, Italianoman and 1 other.

May 16, 2012

simpleguy4 added a new profile photo.

May 06, 2012

About simpleguy4

About Me:
My Favorites:
Workout Music
Tool
Cheat Foods
Pancakes
Supplements Beverly International UMP, 2 Lbs.
Perfect blend of high quality proteins. Mixed thick, it makes a great pudding. The ultimate nighttime,long acting protein to feed you through the nig... » Read More
Contest History:
NPC Texas Shredder classic Apr 14, 2012
Organization: NPC
Location: Texas, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
NPC Texas State Naturals Nov 20, 2011
Organization: NPC
Location: Texas, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
NPC Texas Shredder May 7, 2011
Organization: NPC
Location: Texas, United States
Level: Amateur Type: Men's Bodybuilding Place: 2
Lifting Stats:
Bench Press Latest Update: Dec 31, 2009 301Lbs.
Squats Latest Update: Dec 31, 2009 424Lbs.
Deadlift Latest Update: Dec 31, 2009 411Lbs.
Bicep Curl Latest Update: Dec 31, 2009 121Lbs.
Barbell Rows Latest Update: Dec 31, 2009 301Lbs.
Overhead Press Latest Update: N/A
Members I Inspire:

14081988
The amount of dedication and detail this man puts into training and nutrition is really inspiring.

BodyNProgress
Ok..I want to be like Mark D. when I grow up!

fit2cut

Gentri
He trains hard and is dedicated to his lifestyle. He is more than willing to help me reach my goals.

hardy the body

Latest Forum Posts

This member has not added any forum posts.

Latest BodyBlog Entries

Year over........

Posted in Training  :  Dec 28, 2010 6:11pm
I knew it was coming, as I had been putting it off for a year, but it was still hard hearing the Doctor say "No heavy lifting for 3 months".  Going to do a tendon graft from my forearm to repair my thumb, not what a competitive bodybuilder wants to hear. But, in the big picture 3 months is a short time and I will do what I can to maintain and stay in shape. I do know that my legs are definitely going to be a strong point 3 months from now--if I can find someone to load the plates!!!!!!! Going to keep a positive attitude and find a way to stay in the gym..........

2010 Texas Shredder Classic

Posted in Training  :  Dec 28, 2010 6:11pm
1st Masters 40-49 - 2nd Open Middleweight: Very tough competition, funny that a drug tested contest attracts a higher quality of competitor than most non tested events. Dave Goodin hosts a class event, very well run and organized. The WNBF's loss is the NPC's gain!!!

Texas Shredder!!!!!

Posted in Training  :  Dec 28, 2010 6:11pm
Headed to Austin tomorrow for the NPC Texas Shredder!!!!  After the NPC West Texas, figured I would just keep it rolling and stay on the plan and hit another comp. Feel good today and think I am slightly better than 3 weeks ago in Lubbock. Very dry, hard and vascular today after a little carb up and tons of H2O. Spent day prepping food, resting, posing, and getting things ready to go. Going to be a pain packing all of my food for the flight, but don't want to rely on what I can find there.  Just ready to get on stage again.....then a nice, long break!!!

Visitor Comments

hardy the body
hardy the body Congrats on your win, you certainly deserve it. You are where I want to be one day. May 17, 2012 1:40pm
builder4christ
builder4christ Hey bro. If you have a more detailed listing of your exercises I would be interested. Thanks bro. Apr 1, 2012 11:15pm
favourlove
favourlove Hello My name is favour i saw your profile today and became intrested in you,i will also like to know you more,and if you can send an email to my email address,i will give you my pictures here is my email address (favourand2011@hotmail.com) I believe we can move from here! Awaiting for your mail to my email address below. (address favourand2011@hotmail.com) Miss favour. THANK Mar 5, 2012 12:36pm
stachedwalker
stachedwalker awesome new profile photo! Jan 28, 2012 5:49pm
stachedwalker
stachedwalker A very Merry Christmas to you and yours, Mark. Wishing you all the success in 2012. Dec 25, 2011 11:29pm
hardy the body
hardy the body Your posing if so smooth and spot on. Do you recommend any videos or anything I can check out to improve my posing? TSN was my first show so Ive got so much to work on. Dec 7, 2011 8:47pm
hardy the body
hardy the body Ive got alot to work on so Im shooting for next fall. Hopefully I can hit the naturals again next year. Dec 7, 2011 8:37pm
hardy the body
hardy the body You absolutely owned the stage down in Austin. Congrats on the victory. You inspire me to be my best and win an overall one day. Dec 6, 2011 10:30pm
hardy the body
hardy the body You absolutely owned the stage down in Austin. Congrats on the victory. You inspire me to be my best and win an overall one day. Dec 6, 2011 10:26pm
stachedwalker
stachedwalker just read that you won the texas state natural bb'ing show! Congratulations. Nov 22, 2011 11:03pm
stachedwalker
stachedwalker hope you have some GREAT holidays planned for you and your family in the upcoming weeks :) Nov 13, 2011 1:54pm
tcc_mckenzie
tcc_mckenzie ABSOLUTELY SICK conditioning, man! WHAT AN INSPIRATION! Keep up ALL your hard work! Nov 5, 2011 9:33am
shooffzfitness
shooffzfitness Still trying to come in a little crisper especially on my back shots. I want to do some Jr USAs and Jr Nationals and maybe more this year. What about you? Oct 13, 2011 1:38pm
builder4christ
builder4christ Hey bro. Just checking in. Let me know how things are going. God bless. Sep 20, 2011 5:27pm
hardy the body
hardy the body Hopefully I can hit my conditioning as well as you have, Great job! Sep 9, 2011 8:37am
Pete90291
Pete90291 Mark! AMAZING CONDITION! KUDOS!!!! I'm just getting back to training after 5 years off. Seeing others around my age who are in GREAT condition, really helps to keep me motivated!. THANKS! Aug 29, 2011 4:02pm
Marquet75
Marquet75 I dont think I will ever want to compete, but good to see/here we have some pros in Amarillo. Aug 26, 2011 12:17am
Marquet75
Marquet75 Looking great, didn't know we had many body builders in Amarillo. Aug 25, 2011 7:45pm
stachedwalker
stachedwalker stopping by to see how things are going for ya! Getting ready for your next contest? Aug 8, 2011 7:59am
hardy the body
hardy the body Wow, you have really accomplished a lot. I am entered in my first show, Texas state naturals on nov 19. Any little bits of advice you could give me would be greatly appreciated. Jul 26, 2011 9:26pm
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