32, getting married, best shape ever

[bigswole30]

I am a long time member of this forum and have decided to come back to my roots to get back in shape. When I met my now fiance in 2011 I was 185 pounds and 7% bodyfat. Since then I have been really inconsistent with training and my nutrition. Between planning our wedding and growing my business I found myself putting my health on the back burner. Some may find this odd because as a supplement company owner I sit and talk about supplements, fitness and training all day long. Anyways enough about that. The time is now. My goal is to be in my best shape ever for my wedding on April 19th of this year. I have 3 months to accomplish this and would love everyones support.

I will be following a diet prepared for me by transformation specialist Eric Broser as welll as following his P/RR/S principles. I have used both in the past with tremendous success so I have decided to follow them again.

My supplements will be as follows:

Paragon (natural test booster- at 32 I feel I need a little boost)
All Max Isoflex (very high quality whey isolate)
Beverly International Mass Aminos and Ultra 40 (increse protein content and NPU of each meal)
Myogenix Myovite (Multi Vitamin/ Multi mineral complex)
Genomyx Protocol (BA, Leucine, LCLT) sipped during training
Genomyx Decimate (taken w/ 3 meals per day)
Thermadex (thermogenic taken with breakfast)

Below is out an outline of my phase one diet. You will see slight differences between training and non training days.

TRAINING DAYS

PROTEIN-270
CARBOHYDRATES-145
ADDED FATS- 21 ADDED from healthy fats list

MEAL 1

P: 40 12 egg whites
C: 45 2/3 cups oats
F: 0

MEAL 2

P: 45 5.6oz chicken breast
C: 30 2 slices ezekial bread
F: 0

MEAL 3 >> PRE

P: 45 2 scoops whey isilate
F: 14 ADDED 2 TBS All natural PB

MEAL 4 >> POST

P: 45 2 scoops whey isolate
C: 55 1 Cup oats
F: 0

MEAL 5

P: 45 5.6oz Chicken breast
C: 20 1.5 slice ezekial bread
F: 0

MEAL 6

P: 45 2 scoops whey protein
C: 0
F: 7 ADDED ½ TBS Olive Oil









NON-TRAINING DAYS
MEAL 1

P: 45 6oz chicken breast
C: 45 3 slices ezekial bread
F: 0

MEAL 2

P: 45 6oz chicken breast
C: 35 2 ¼ slice ezekial bread
F: 0

MEAL 3

P: 45 2 scoops whey protein
C: 20 1/4th cups oats
F: 0

MEAL 4

P: 45 6oz chicken
C: 0
F: 7 ADDED ½ tbs olive oil

MEAL 5

P: 45 repeat
C: 0
F: 7 ADDED

MEAL 6

P: 45 6oz chicken breast
C: 0
F: 0

Today is actually day 2 of the transformation. Now time for pics.

[bigswole30]

[bigswole30]

Today's workout was simply cardio and abs.

Hanging legs raises 3 sets x 15 reps

Crunches 3 sets x 25

30 minutes exercise bike.

[howwedo107]

OG up in this thread! Kill it man! Ill be following

[RelentlesFreak]

Behind you all the way !!

[Ramborage]

Well yeah you're going to need to supplement test if you're not eating fat. LOL. Why no fat in your diet? I thought fats were good for hormone production?

[bigswole30]

Well yeah you're going to need to supplement test if you're not eating fat. LOL. Why no fat in your diet? I thought fats were good for hormone production?

There is a significant amount of fat in my diet. Did you miss the natural peanut butter and olive oil listed? Just as a rule of thumb fats and carbs are never eaten at the same meal.

[bigswole30]

Nothing overly special to report today but its amazing that I am already feeling more energized from switching back to clean foods versus how I felt over the holidays.

Todays workout will simply be 45 minutes cardio and then some core training.

[Superher0Soul]

Hey buddy
Checking in on your log
I have a long way too go before even reaching your level!
will be following along for inspiration

[bigswole30]

Hey buddy
Checking in on your log
I have a long way too go before even reaching your level!
will be following along for inspiration

Thanks my friend. Maybe we can motivate one another. If you ever have any questions regarding anything never hesitate to ask.

[bigswole30]

This will be todays workout and I will report back this evening with updates on how it went.

LATS/MINI-HAMS/ABS

-WG PULLDOWN OR ASSISTED PULLUP MACHINE...3 X 7-9
-SHOULDER WIDTH UNDERHAND GRIP PULLDOWN...3 X 10-12
-CG GRIP SEATED CABLE OR HAMMER ROW...3 X 13-15
-INCLINE 2-DB ROW...3 X 16-20
-SEATED LEG CURL...1 X 10-12, 1 X 7-9
-ABDUCTION MACHINE...1 X 16-20, 1 X 13-15
-FLOOR CRUNCH...1 X 26-30, 1 X 21-25
-CABLE SIDE CRUNCH...1 X 21-25, 1 X 16-20 PER SIDE

[tank316]

I am a long time member of this forum and have decided to come back to my roots to get back in shape. When I met my now fiance in 2011 I was 185 pounds and 7% bodyfat. Since then I have been really inconsistent with training and my nutrition. Between planning our wedding and growing my business I found myself putting my health on the back burner. Some may find this odd because as a supplement company owner I sit and talk about supplements, fitness and training all day long. Anyways enough about that. The time is now. My goal is to be in my best shape ever for my wedding on April 19th of this year. I have 3 months to accomplish this and would love everyones support.

I will be following a diet prepared for me by transformation specialist Eric Broser as welll as following his P/RR/S principles. I have used both in the past with tremendous success so I have decided to follow them again.

My supplements will be as follows:

Paragon (natural test booster- at 32 I feel I need a little boost)
All Max Isoflex (very high quality whey isolate)
Beverly International Mass Aminos and Ultra 40 (increse protein content and NPU of each meal)
Myogenix Myovite (Multi Vitamin/ Multi mineral complex)
Genomyx Protocol (BA, Leucine, LCLT) sipped during training
Genomyx Decimate (taken w/ 3 meals per day)
Thermadex (thermogenic taken with breakfast)

Below is out an outline of my phase one diet. You will see slight differences between training and non training days.

TRAINING DAYS

PROTEIN-270
CARBOHYDRATES-145
ADDED FATS- 21 ADDED from healthy fats list

MEAL 1

P: 40 12 egg whites
C: 45 2/3 cups oats
F: 0

MEAL 2

P: 45 5.6oz chicken breast
C: 30 2 slices ezekial bread
F: 0

MEAL 3 >> PRE

P: 45 2 scoops whey isilate
F: 14 ADDED 2 TBS All natural PB

MEAL 4 >> POST

P: 45 2 scoops whey isolate
C: 55 1 Cup oats
F: 0

MEAL 5

P: 45 5.6oz Chicken breast
C: 20 1.5 slice ezekial bread
F: 0

MEAL 6

P: 45 2 scoops whey protein
C: 0
F: 7 ADDED ½ TBS Olive Oil









NON-TRAINING DAYS
MEAL 1

P: 45 6oz chicken breast
C: 45 3 slices ezekial bread
F: 0

MEAL 2

P: 45 6oz chicken breast
C: 35 2 ¼ slice ezekial bread
F: 0

MEAL 3

P: 45 2 scoops whey protein
C: 20 1/4th cups oats
F: 0

MEAL 4

P: 45 6oz chicken
C: 0
F: 7 ADDED ½ tbs olive oil

MEAL 5

P: 45 repeat
C: 0
F: 7 ADDED

MEAL 6

P: 45 6oz chicken breast
C: 0
F: 0

Today is actually day 2 of the transformation. Now time for pics.

Subbed.....Best of luck and congrats on the engagement!!!

[bigswole30]

Thanks Tank. Only 3 months away

Just got done with todays workout. Great energy, focus and my pumps were surprisingly good considering the low carbs. Prodigy really gets me going and I seem to be able to maintain endurance with the Protocol. I dont really fatigue and finish as strong as I start.

Weight was 194 this morning with much less bloating from when I started back on my diet.

[tank316]

Thanks Tank. Only 3 months away

Just got done with todays workout. Great energy, focus and my pumps were surprisingly good considering the low carbs. Prodigy really gets me going and I seem to be able to maintain endurance with the Protocol. I dont really fatigue and finish as strong as I start.

Weight was 194 this morning with much less bloating from when I started back on my diet.

''Prodigy ''....Good stuff Mr Wizard!! Full doses truly kick butt!!!

[bigswole30]

30 minutes cardio this morning and day off from weights. Will be hitting up arms tomorrow.

Diet was once again spot on and the supplements really help. Thermadex is helping curb my appetite and keep energized during the day.

[bigswole30]

1-17-2013

Flat Dumbell press 4 sets
80 x 12
90 x 10
100 x 6 (2 sets)

Incline Hammer strength 3 sets
2 plates per side x 12 reps

Peck deck flye
4 sets x 15

Superset with push ups (failure)

30 minutes exercise bike

Weight is at 193 first thing in the morning. Feeling much better and co workers commenting on my progress. SO far so good.,

[tank316]

Solid work brother!!! Stay with it!!!

[tank316]

Still with us brother??