MarkVI takes it to the next level - Quest to the stage!

[MarkVI]

Hey everyone -- the time has come to end my last journal --- http://forum.bodybuilding.com/showth...hp?t=110679951 --- and start one for my Contest prep.

I'm working with a local competitor here in my area as my trainer. Should be good! The show will be The Washington State Open Championships (National Qualifier)

Then I MAY do another show 3 weeks later - that's yet to be determined.

Anyways - time for the fun!


Stats: 5'6''
Weight: 204.5lbs
BF%: 13.5-15%....Holding a lot of H2O.....will know body fat Via Dunk Test soon. All bf #'s in here will be dunk tank ONLY. I get it free at school.

Starting diet:


Alex's Meal Plan (16 weeks) -150gr carbs

Meal 1

4 whole omega 3 eggs- 296 cal / 25 gr pro/ 20 gr fat/ 1 carb
1 oz of cheese - 86 cal / 8 gr pro/ 6 gr fat/ 1 carb
3 slices of turkey bacon 75 cal / 5 gr fat / 6 gr of pro
457 cal/ 38 gr pro/ 32 gr fat/ 2 carbs

PRE-Workout
1 1/2 scoops of Protein Isolate 150 cal/ 3 carbs/ 34 gr pro
1 scoop Fast Twitch 70 cal/ 15 g carbs/ 3 gr pro
220 cal/ 37 gr pro/ 18 gr carbs

Meal 2 (Post workout)

1 serv (2 scoops) Dark Matter 240 cal/ 12 gr pro/ 48 gr carbs
240 cal/ 12gr pro/ 48 gr carbs

ABOUT AN HOUR to HOUR 1/2 LATER:

Meal 3

8 oz of chicken breast 275 cal/ 40 gr pro/ 12 gr fat
A bunch of greens- Brocolli, asparagus or spinach
2 tbsp olive oil - 220 cal / 27 gr fat
1 large apple - 110 cal/ 29 carbs
605 cal/ 40 gr pro/ 39 gr fat/ 29 carbs

Meal 4
1 1/2 scoops of Protein Isolate 150 cal/ 3 carbs/ 34 gr pro
¼ cup of nuts - 200 cal/ 7 gr pro/ 7 gr carbs/ 18 gr fat
(cashews, almonds or walnuts....alternate these)
350 cals / 41 gr pro/ 10 carbs/ 18 gr fat

Meal 5
1 c. 1 % lowfat Cottage cheese – 163 cal / 28 gr pro / 6 gr carbs / 2 gr fat
¼ cup of nuts - 200 cal/ 7 gr pro/ 7 gr carbs/ 18 gr fat
(cashews, almonds or walnuts OR 2 Tbs Peanut Butter)
363 cals / 35 gr pro/ 13 carbs/ 20 gr fat

Meal 6
8 oz of any red meat (rib eye steak, roast, etc.)
broccoli, asparagus or spinach

OR

repeat MEAL #3
1 Lg Banana or 1/2 of grapefruit 120cal/ 30 gr carb/ 1.5gr pro
615 cal/ 41 gr pro/ 39 gr fat/ 30 gr carb

DAILY TOTALS: 2850 cals/ 244 gr pro/ 150 carbs/ 148 gr fat

CARDIO: STARTing the March 26th= DAY one. 4 Days of Interval Training. (40 mins each session). 3 Minutes=walk then 2 mins= RUNNING.


Cardio will probably be this way for only a week or two until carbs are dropped to 100 or 50grams a day. Yep it's a Keto diet -- coach has had a lot of success getting people in shape this way so I'm going to roll with it.



Supps:

NO synth.
NO Shot.
4Ever Fit Isolate
Xtendz

This is the diet and Supps, if you have questions about it, PM -- trying to keep the log for biznezz.


Split:

Push (Delts/Chest/Tri's)
Pull (back/bi's)
Quads
off
Push
Pull
Hams
off

8 day split I've been doing this for 2 weeks now - I think I like it. Going to stick with it for now.

Let's get this going!!! Progress pics will be taken sporadically.

Did legs yesterday off today and Push tomorrow!

[v4nity]

first
subbed

[AndrewWard123]

1st!

GO MARKY GO!

[AndrewWard123]

first
subbed

bitch!

[v4nity]

bitch!

hey this is for biznasss

hahahaha yessssss

[The_Animal11]

in on first page of mildly entertaining thread!

[The_Animal11]

extremely disappointed by lack of anything having to do with rabbits in thread title.

[MarkVI]

first
subbed

Woot!

in on first page of mildly entertaining thread!

Mildly? Since when was Keto Mildly entertaining....oh wait....First I was like Then I was like and now I'm like

1st!

GO MARKY GO!

Time to git r dun dude

extremely disappointed by lack of anything having to do with rabbits in thread title.

There will be many wabbits in here, I will be part cardio bunny for the next 16 weeks

[ehlisl]

Right on Alex!

Let's do this!

[The Solution]

My Man! Lets see where you can take your body!

[jackedrabbit]

What's up my man.

[soundcheck129]

Have you used Synthesize and Shotgun before?

[Dashstep]

Good luck dude! subbed

[MarkVI]

Right on Alex!

Let's do this!

I'm on it! This will be did....I mean done.

My Man! Lets see where you can take your body!

Time for work!

What's up my man.

hey bro - looking awesome there!!

Have you used Synthesize and Shotgun before?

a few times, just sampled though - not a fan of taste, did like the pump though.

Good luck dude! subbed

Thanks bro!

[fgfan1]

you KNOW im in bro do work alex!

[MarkVI]

you KNOW im in bro do work alex!

Work got dun today!

[The_Animal11]

soooo... do workouts happen in this journal or just a buncha people sittin around?

[MarkVI]

Delts/Chest/Tri's

Smith BB Press
*smith = 15lbs*
105 x 15
155 x 12
175 x 12
175 x 9
175 x 7 drop to 125 x 7

Behind the neck
125 x 10 x 2

Seated side laterals-superset-laying side laterals
30 x 17 --- 20 x 9 (each side, one at a time)
35 x 13 --- 20 x 9
40 x 12 drop to 30 x 6 --- 20 x 8

Drop set - standing: 35 x 12 --- 30 x 8 --- 25 x 6 --- 5 x 10 straight out W/ 10 second hold

Arnolds
15 x 12
20 x 10 x 2

Flat DB Press
90 x 8 x 3
80 x 10 WOW those are hard after delts

Incline BB Press
135 x 12
185 x 8 x 2 last set drop to 135 x 10

Hammer Strength Iso Incline Press
**total weight**
155 x 8 x 3

Low pulley Cable fly's
4 x 10-15

Dips
BW x 20
BW + 45 x 10 x 3 last set drop to BW x 8

Cable Press Down
80 x 15
95 x 12 drop to 65 x failure
95 x 8 double drop x failure
95 x 7 doube drop x failure

Cable Tricep kickback
4 x 10

Overhead Rope Extensions
3 x 8-12

Great Workout - good pumps. Chest Workouts suffer for sure, but my chest is a stronger body part so I think that it'll work out in the end....REALLY need my delts and tri's to come up.

Diet starts in 2 days Going swing dancing tonight, gonna burn some caloreez

[MarkVI]

soooo... do workouts happen in this journal or just a buncha people sittin around?

Happy now?

[The_Animal11]

time: 7:27

soooo... do workouts happen in this journal or just a buncha people sittin around?

Time: seconds later.

Delts/Chest/Tri's

its like im a magician or something.

[MarkVI]

time: 7:27


Time: seconds later.


its like im a magician or something.

Clown, magician.....same thing

[DTrulez616]

Diet starts in 2 days Going swing dancing tonight, gonna burn some caloreez [/b]

You bringing the Xtend brah? You know im in!

[MarkVI]

You bringing the Xtend brah? You know im in!

PSH! I'm still chowing down like a King! Friday is when I keep a flask of xtend on my person at all times lol.

[AndrewWard123]

Solid work ma maaaaaan!

I was going to ask whether your chest exercises are suffering, but you explained it at the end.

All about specialisation baby! Your shoulders will GROW!

Here is a motivation pic for ya!

[The_Animal11]

Solid work ma maaaaaan!

I was going to ask whether your chest exercises are suffering, but you explained it at the end.

All about specialisation baby! Your shoulders will GROW!

Here is a motivation pic for ya!

lol so sad that the first thing i notice are the huge hamstrings.

why cant i just notice normal bodyparts?? like bis.

stupid Smolov messed with my head forever.

[Bryce Hicks]

Subscribed.

[fgfan1]

PSH! I'm still chowing down like a King! Friday is when I keep a flask of xtend on my person at all times lol.

i know that this is a joke, but is xtend actually supposed to curb your hunger (as im guessing thats why you would have it with you at all times)? because for me it didnt

or are you just megadosing bcaas?

[MarkVI]

i know that this is a joke, but is xtend actually supposed to curb your hunger (as im guessing thats why you would have it with you at all times)? because for me it didnt

or are you just megadosing bcaas?

Not megadosing....but I'll be taking probably 6 scoops a day or so, most in the morning. But they'll be for the bcaa;s

[v4nity]

lol so sad that the first thing i notice are the huge hamstrings.

why cant i just notice normal bodyparts?? like bis.

stupid Smolov messed with my head forever.

kind of like the picture from playboy i showed you and alex and you BOTH noticed her freaking quads.. imean, it was true, i noticed them first.. it was why i chose the pic.. but come one.. booobs!

[ehlisl]

kind of like the picture from playboy i showed you and alex and you BOTH noticed her freaking quads.. imean, it was true, i noticed them first.. it was why i chose the pic.. but come one.. booobs!

Everyone has boobs, but a great set of wheels??

Plus, you can't buy legs.