Mhp: Chris quayle body transformation

[quayle2012]

12/19/12
Sick or overly run down, sick...lol
Depleted, stuffy, sore, achy(yes i know the difference)
Sucks!!!

What I ate...Anyone like to guess?
7:00 MHP MYO X + 1 mhp Dopamite
9:00 Yup...CLUCK CLUCK...8oz
11:30 shocking...cluck yo momma 8oz
3:00 yup 8 more oz and 1 dopamite
4:30 MHP Xfit
6:30 8 oz chicken....***SIGH***

A lot of water over a gallon...

Training sucked...started great but sadly I didn't not have anything left in the tank to do CARDIO...but I will try to add one session over the next 4 days.

**(Drop set at 405 back down...no rest, take of weight keep going)
Squat-135x16/225x14/315x12/**405x12/315x12/225x14/135x18
Front Squats-135x15/225x12
Squats-225x15x3
Leg Press-540x25/540x20/540x18/
Lying leg curls-60x12x4
Leg Extensions-35x50/50x40/65x25x2
Calf Raises-225x15x5
Ball Abs- x15x4
Fall down into fetal position and cry...lol

Diet is rough,,,,But found out i can mix it up with ground turkey so Hooray....(crying)
Diet is affecting workout, tomorrow is just Triceps and last day of work till next wed so more rest time...Will get cardio in tomorrow.

[quayle2012]

12/20/12
Still sick as a dog, MHP Xfit'd up tonight double dose...sucked on some BCAA's @ gym....was helpful and completed workout...

**Side note-If i am eaten by zombies and some of you survive happy holidays**...lol

What I ate...
7am-MHP MYO-X, 1dopamite
9am-8oz chicken
11:30a-4oz Chicken
2:00p-8oz chicken
4:15p-MHP XFITx2-Needed the boost with this cold...
7:30-8oz chicken

Might have 4 more oz in a bit, still hungry, no work tomorrow so later night.

Training..
Warm up
Close Grip Bench Press-
bar x20/135x16/225x12x2/185x12x2/135x20
Skull Crushers-
125x15x3
Tricep PD "V"-
60x15x3/80x12/90x10
BURNING TRICEPS......grrrrrrrr
Tri Ext
65x12x3
No ab work...had wicked spazams yesterday so resting them...
Treadmill 3.5inc/3.5spd 35min

Great support and encouragement from members Get Fit Health and Fitness Center

Thanks

[quayle2012]

12/21/12-No zombies...dissapointed.

Still sick, really sucks only doing chicken some carbs right now might help to get better...Or at least through the workouts...

What I ate...not much...
8:00am-MHP MYO X and 1 Dopamite
10:30am-MHP XFIT
2:00pm-8 oz chicken
5:00pm-8oz Chicken
8:00pm-8oz Chicken

Calories 873 (LOW)
Protein 160 (LOW)
Fat 17
Carbs 4

Feel like crap from cold and food intake.

Training went well, Cardio was forced and I did all i could do, I felt soooo depleted.

Deadlift-135x16/225x14/315x5x5(with 225x5x5 Squat supersetted)
495x1x2/520x1/550x1
Lat Pulldown-80x16/120x14/160x12x3
Bent Over BB row-145x10x3
Kroc Row-65x20x2
Hammer Close Row-450x10x4
Face Pulls 120x15x3
Treadmill 3.5/3.5 x 22min..>FAIL!!lol

Sat and Sun are cardio/ab days...

Need to find something to eat that won't affect this plan and will satisfy cravings and boost energy a little..

[quayle2012]

12/22/12
Boring day, food and training wise.

Still sick and bit tired but pushing through...

What I ate...not enough...lol
8:00-MHP MYO X + DOPAMITE x 1
10:00-MHP X fit
2:00-8oz Chicken
4:30-10oz Chicken
7:30-8oz Chicken(will eat in a bit)
9:30-8 oz chicken(pending)

Calories 1200
Protein 220
Carb 4
Fat 24

Training-Today i did treadmill first, the weight portion was misc. stuff so i didn't want to be shot and cut tread out or short.

Treadmill 3.5incline/3.5 speed 30minute, 3.0 speed/0incline 10 minute

Super set
Trx Row/Trx Squats- bw x 15 x 3

Eccentric Leg Ext-100x8 sec x 5 reps x 5 sets

200m Row x 4 30 sec rest btw

Stretch

Foam Roll and some ab stuff later tonight...

[Confucianist]

I am a MHP transformer too. Good luck with your transformation. How do you like their products?

[MikeMarcano]

Get a good day of rest Chris and make sure you take your multi-vitamin! Feel better bro~!

[quayle2012]

I am a MHP transformer too. Good luck with your transformation. How do you like their products?

So far so good!! Myo-X and Dopamite seem to be going well...Good Luck to you as well.!

[quayle2012]

Get a good day of rest Chris and make sure you take your multi-vitamin! Feel better bro~!

Rest???

Will get enough rest when i am dead...lol

[quayle2012]

12/23/12
Still beat up and tired...workout went well, diet is killing me.

Today I Ate...
8:00-MHP MYO X and 1 Dopamite
9:00-MHP X FIT
12:00-8oz Chicken
3:30-8oz Chicken
7:30-10 Oz Chicken

Had a little party to visit @ my grandfathers today had some sliced cheese....I know OMG!!!

Calories 1200
Protein 185
Carb 5
Fat 37

Training---Did go well Fasted for 2nd day in a row, beat but getting it done.

Bench Press-135x18/185x15/225x12/280x10x3/315x10x2/370x8
Inc Bench Press-225x5x5
Dumbell Flat Bench-100x10x4
Inc DB Fly 45x8x4(more for a stretch felt tight, did 8s hold down)
Dips- bw x 10x4
Planks- x30sec x 3
HIIT today instead of steady state...
10 rounds of 30 sec sprint/30 sec just pedaling on the bike...5m warm up/5m cooldown

Diet needs to get revised again, All Chicken all the time is failing me...

[quayle2012]

12/24/12

Spoke to my buddy Official MHP® and I had to explain that ALL CHICKEN ALL THE TIME will kill me and isn't right for me at this time, I went from 370 to 282 in 9 months eating good, bad, but smarter and had cheat days more like cheat meals and I needed to get my point across that this isn't sprint this is a marathon...

TODAY i drifted from the routine and will again tomorrow...

8:00 AM - MHP MYO X and a MHP DOPAMITE
8:30 AM - MHP XFIT
12:00PM - 8 oz naked burger(no bun) handful of fries, good thing was the grease made me feel sick and tossed them.
2:30PM - MHP PROBOLIC SHAKE
5:00PM - 3 oz mozzarella cheese
7:00PM - 8 oz Filet Mignon, 2 x 1/2 twice baked potato..
8:30PM- 4x choc chip cookies lol

Calories 1800
Protein 150
Carbs 96
Fat 100

Not as bad as i thought, carbs and fat high, will have to work them off..lol

Training-
DB MP-35x15x2/55x10x2 (these killed my left shoulder, Icing right now)
DB shrugs-120x10x3
Side Lat Raises-15x10x3(felt real weak in left after DB presses)
Rear Delts-100x12x3
Bicep Band Curls-25x2
Inc DB Curls-25x12x2/35x10x2
Preacher Machine-55x10x4
Plate Rotations

No cardio, went fasted again was shot by end....going to get something in tomorrow...

Thanks for all the support and feed back...

Wish everyone a safe and merry christmas and happy holidays...

[quayle2012]

XMAS DAY 5000!!!!!

5000=amount of calories i think i ingested..lol

So must workout 5 hours a day next 5 days to get even, BUT based on Carb Backloading Math my insulin should spike creating greater fat loss this week....#$*@& ing hope so...lol

No training...went 10 days in a row, will go 10 more before i take a day.

Getting away from "all Chicken all the time" diet, going to eat clean, but leave room for cheat meals and/or a cocktail or 10 on new years eve...creating a strong foundation through the holidays that should make it smoother going into the new year in full beast mode.

Hope everyone had a Safe and happy holiday!

[quayle2012]

12/26/12

Ok so we didn't eat "clean" but didn't eat bad or enough...

7:00am- MHP MYO X and MHP Dopamite
11:00am-Handful of almonds
2:00pm-10oz Chicken, Red Peppers, Mozzarella in Platter
4:00pm-MHP X FIT-1/2scoop plain protein
6:00pm-MHP Probolic Shake
8:00pm-2 beef patty's and handful of sweet potato fries

Calories-1200
Protein-150(low)
Carb-50(high?)
Fat-50

Training
Super set of:
1a.Box Squat-145x16/235x10/325x10/415x10/475x10(PR)/515x5/560x5
1b.Fire Hydrants-
4 sets of 10 during 325/415/475/515 sets
Super set of:
Single Leg Press (hammer)
250x12x4 (each leg)
Plate Rotations
45x20x4

Single set of:
Leg Extension-150x12x4

Leg Curl-100x10x4

Calf Extensions-350x20x4

HIIT Bike-5m warm up, 30 sec sprint, 30 sec pedal x 12, 5m cooldown...

Icing shoulder at home little sore still from shoulder day as is lower back...still clueless about correct macronutrient ratio to have enough energy to finish workout and function at work while still losing weight...

[MHPStrongRep]

12/26/12

Ok so we didn't eat "clean" but didn't eat bad or enough...

7:00am- MHP MYO X and MHP Dopamite
11:00am-Handful of almonds
2:00pm-10oz Chicken, Red Peppers, Mozzarella in Platter
4:00pm-MHP X FIT-1/2scoop plain protein
6:00pm-MHP Probolic Shake
8:00pm-2 beef patty's and handful of sweet potato fries

Calories-1200
Protein-150(low)
Carb-50(high?)
Fat-50

Training
Super set of:
1a.Box Squat-145x16/235x10/325x10/415x10/475x10(PR)/515x5/560x5
1b.Fire Hydrants-
4 sets of 10 during 325/415/475/515 sets
Super set of:
Single Leg Press (hammer)
250x12x4 (each leg)
Plate Rotations
45x20x4

Single set of:
Leg Extension-150x12x4

Leg Curl-100x10x4

Calf Extensions-350x20x4

HIIT Bike-5m warm up, 30 sec sprint, 30 sec pedal x 12, 5m cooldown...

Icing shoulder at home little sore still from shoulder day as is lower back...still clueless about correct macronutrient ratio to have enough energy to finish workout and function at work while still losing weight...

Now that is an MHP Strong Workout! 5 box squats at 560! Can't wait to see what that number climbs to in about a month!!

[quayle2012]

Now that is an MHP Strong Workout! 5 box squats at 560! Can't wait to see what that number climbs to in about a month!!

Me to 2 PR's in this session didn't note it but the 560 x 5 was pr, like the 475x10
Shame My DL isn't keeping pace...actually going backwards..lol

Thanks!

[quayle2012]

12/28/12
Ate today, lots of protein, not so much carbs...back workout was gangsta..lol

What I ate...
7:00am-MHP MYO-X and MHP Dopamite
9:00am-3 eggwhite, 3 whole egg, 2oz lean roast beef, 1sl cheese
11:30am-MHP Probolic Shake
2:00pm-8 oz chicken
4:30pm-MHP Xfit and MHP Dopamite
6:30pm-MHP Probolic Shake
8:00pm-10oz chicken, 1c Broccoli

Calories 1800
Protein 250
Carb 20
Fat 79

Think these are the #'s I want to be around on lifting days...little lower with cals on non-lifting days, but want to stay under 30g carb and around 250 protien.

Training...
Below Knee Rack Pull DL-135x12/225x10x2/315x6x2/405x5x2/505x1x2/550x0 (ouch)pride hurt just as much as back..lol
Lat PD wide/narrow grip-140x12x6 (3 sets with each grip)
Bent Over BB Row-145x10x3
DB Row-120x8x3
Hammer Close Row-450x10x4/540x10x4
Side bends-45x15x3
Treadmill 20m @ 3.5inc/3.0 speed
Feel that I should stick with HIIT that my exp shows I lost weight doing 4 days HIIT, 3 days Steady state...or 5 days HIIT, 2 days finisher...

Shoulder has pinched nerve under shoulder blade shooting pain down tricep, elbow to wrist...Chiro Tomm, Back tight but feel ok other then all that..lol

[crazy17mike]

Have to make 50 post to upload video, do have a home before pic i will upload from just before thanksgiving at 328, start weight for this was 323...

Thanks

Yo brother. Check out my crews videos on YouTube called get big training. Were the MHP transformers. Good motivation and good luck

[quayle2012]

Yo brother. Check out my crews videos on YouTube called get big training. Were the MHP transformers. Good motivation and good luck

Will do, thanks man!!!

[quayle2012]

12/29/12
Didn't eat enough today, trained good, cardio good, water good, but feel what I ate was heavy, home made for most part not carby, just heavy...

What I ate:
8:30-MHP MYO X and MHP DOPAMITE
9:30-MHP Xfit
12:00-MHP PROBOLIC
1:00-Salad w/ 8 oz chicken
5:00-bowl of homemade chilli, no beans..
9:00-cup of homemade chilli, no beans..

Calories-1480
Protein- 136(low)
Carb-32
Fat-50

Stomach was bothering me after salad so didn't eat much, last meal @ 9pm hasn't actually happened cause I am here, but i plan on eating it..lol

Training

Close grip Bench-bar x 25/135x15/225x10x4
Skull Crushers-90x12x4
Tri Rope PD-100x15x2/140x10x3
Straight Bar Tri PD-120x10x4
Super setted:
Band PD- x 15x4
Landmines- 55x10x4
Treadmill- 35m(25m @ 3.5inc/3.0 speed)

This weather sucks for joints...achy and shoulder is sore, compressed the nerve under shoulder blade...

[bigdudeTY]

keep workin brother!!

[quayle2012]

12/30/12
Well was great workout but below average diet day, but I am not stressing diet until Tuesday, refuse to put life on hold, hoping i have just maintained...

What I ate..
9:00-MHP MYO X and MHP DOPAMITE
9:30-MHP XFIT
12:00-MHP Probolic
12:30-Salas w/ chicken and burger patty--starving.
2:30-Chilli-beanless
6:00-2 homemade burgers w/ cheese and ROLL(potato roll)

Calories-1750
Protein-160
Carb-60
Fat-70

Training
Bench Press-
bar x 25/135x12/225x8/315x6/*365x5/*405x3/*455x2/*500x1
*used slingshot from www dot howmuchyabench dot net
Band Pull Aparts- x20x4
Inc DB Press-100x12x4
Pec Dec-120x15x3
Bike 20min

Can't wait for holidays to be over so i can focus on gym and diet...

[quayle2012]

12/31/12
Well I ate well during the day but did enjoy myself while out with friends not so much food but more booze related, i see why i don't go drinking..lol

Training wise I had a good day squatting..

BOX SQ-
145x12/235x10/325x8/415x6/505x5/555x5/605x3
325x10/235x16/145x20

Leg Ext-150x12x4

Leg Press 300x10x4

Calf Ext-300x20x3

Bike 20m..

Took Off New Years Day, diet and training will be in full affect as of Wed...!

Thanks for support...Hope everyone had a good new year!!

[quayle2012]

1/2/13

After discussions with MHP and Hunt for Strength Going to finish up 2 more weeks of cookie cutter lifting and steady state cardio then go back to HIIT, Crossfit Hybrid for 4 weeks then see where we are really at,

But right now DIET DIET DIET...i need more water, fiber and continue limiting carbs...

What I ate..
7:00am-MHP MYO X, MHP DOPAMITE, MHP ACTIVATE
9:00am-10 oz chicken
11:00am-MHP Probolic Shake
1:30pm-12 oz chicken and broccoli
4:00pm-MHP X FIT
6:00pm-MHP Probolic
7:30pm-8 oz lean meatloaf and asparagus

Calories-1400
Protien-210
Carb-26
Fat-26

Need more water and thinking some type of food between 1:30pm meal and Training...

At the gym...
Rack Pull DL-135x12/225x10/315x6/405x4/450x2/500x1x2
DB ROW-120x10x3
Lat PD-100x12x4
Face Pulls-65x20x2/75x15x2
Planks- 30sec x 3
Treadmill- 3.5inc/3.5 speed x 41 minutes (sorry adam time was my enemy tonight)

Wanted to get a treadmill for AM cardio but can get a spin bike for free so i think I am going to take it and add that to my routine biking 60min every M-F, will do it Sat and Sun @ night since i go to gym in AM.

[quayle2012]

1/3/13
Didn't get to gym today was exhausted and took half day to rest a little...but I ate good which is a good sign..

What I ate..
7:00am-MHP MYOX, DOPAMITE, ACTIVATE
9:00am-8oz Chicken
11:00am-5oz Meat loaf
2:00pm-8oz Chicken
7:00pm-10oz Chicken

Calories 1450
Protein- 200
Carbs-15
Fat-50

Did foam roll and rest today, about it back at gym tomorrow...

[quayle2012]

1/4/13
Today was off day eating, not "ate bad" but as in "didn't eat enough"...Need to start keeping foods that "last" at work and want to get in habit of bringing egg whites everyday to microwave at work and really have to start eating my greens powder with shake in am...

What I ate:
7:00a-MHP MYO-X, MHP Activate, MHP Dopamite
9:30a-3 eggs/3 whites
12:30-10oz meatloaf
4:30-MHP Xfit
6:10-MHP Probolic
7:30-8oz chicken sausage
9:30-5oz Chicken sausage

Calories-1400
Protein-165
Carb-14
Fat-88

Training-Mixed it up today back to a circuit, multi-set constant movement workout.

Shoulder Rehab and stretching
1a-Rack BP-bar x 20 / 225x12x2/315x10x2
1b-Band Pull Aparts- x 20 x 4

2a-Decline Hammer Press-225x10x4
2b-Rope Tri PD-60x12x4

3a-TRX ROW- x12x3
3b-TRX SQ - x12x3
3c-KB Goblet SQ- x12x3
3d-Rower - x200m x 3

Finisher 75x10x4
a-deadlift
b-bent row
c-Clean from waist
d-curls

[quayle2012]

1/5/12
God Why don't i eat at normal times...

Ate today:
10:00am-MHP MYO X, MHP DOPAMITE, MHP ACTIVATE
12:00pm-MHP PROBOLIC SHAKE
1:30pm-Omlet w/ low fat cheese and 1 slice wheat toast
7:00pm-Chicken Sausage

Calories 1100
Protein 130
Carb 34
Fat 40

WTF!!!!! Just not hungry, need to get back to every 3 hours 30+ grams protein..

Training Today
Low(parallel) box squat-135x16/225x12x2/315x10x2/405x10/500x5x3/405x10*/315x12*/ 225x15* (* denotes drop set)
Seated Leg Press-300x25x4
Calf PRess-300x25x4
Treadmill-3.0 inc/3.0-3.5 speed x 40min

I know I need to get to 1 hour + a day cardio and know I have to keep workouts with weights to 30min for this to happen so have to start spreading it out to 7days a week, soon 2x a day.

Also noticed the new sneakers I got made a huge difference walking..i have odd feet that all the running shoes i have none are good w/ treadmill, but my new New Balance Nimbus seem to do the trick...also notice my vibrams work well as do Nike free...have to keep 1 pair with me at all times...Converse chucks coming for sq/dl work...

Thanks again for support and feedback...

Check out www mhpstrong com for more info on products.

[quayle2012]

1/6/13
Finally get in the cardio I should be doing everyday but I don't eat ENOUGH and I am posting IN DETAIL what i am eating so I am thinking (trouble coming) that I am not EATING ENOUGH.

Read about people dieting and not losing anything if their intake got too low, body stored fat and scale never changed.....what to do..

What I ate:
10:00am-MHP MYO X, DOPAMITE, ACTIVATE
10:30am-MHP XFIT
12:30pm-MHP PROBOLIC SHAKE
1:30pm-3 Egg whites, 2 whole eggs 3 pc bacon
4:00pm-MHP PROBOLIC SHAKE
6:00pm-Goulash(low sodium) No pasta, rice ETC.

Calories-1200
Protein-160
Carbs-20
Fat-50

Training
Inc DB Curls- 40x12x4
Preacher Curls-60x15x3
Band Curls- x12x3
Pull throughs-45x12x3
Shoulder Rehab
Treadmill, now treadmill one did 12 min @ 3.5inc/3.5 speed then it shut off...hmmm...so went to other treadmill and did
50min @ 3.5inc/3.0-3.5 speed 62 Min to be exact !!!!! lol

Doing the cardio has to be a priority has to become bigger part of workout and it is tough M-TH so F, S, SN when no time restraints should be my "bigger" lifting days, M-Th will be acces for 20-30min and 45-60min treamill...

[MikeMarcano]

That's awesome that you can reevaluate your goals and know what's more important! I'm rooting for you brother!

[quayle2012]

That's awesome that you can reevaluate your goals and know what's more important! I'm rooting for you brother!

Rooting for us!!!!

Found some CRAZY leg workout...like
Leg press sets of 50/40/30/20/50
Squat sets of 30/30/20/20/10/10
Leg Extension sets of Well failure basically x 3
and it went on with it's craziness, maybe if you at get fit on a weekend we can plan it...i will pull the details..

Thanks again and keep it up..!

[quayle2012]

1/7/13
Well Took advantage of a day off, slept (needed), Movie (Jack Reacher-Not bad), 110% support Get Fit Health and Fitness Center But the realistic fact of it is Should I buy a machine 1200.00 or join a gym close to home for days off or sunday so joined a gym near by...money wise and location now leave me no excuses to miss a day...

What I ate::::
10:30-MHP MYO X, ACTIVATE, DOPAMITE
11:00-Salad with steak and grilled veggies
1:00-MHP Probolic shake
4:00-8 oz Chicken over salad
7:00-10 oz Pork Chop grilled w/ mixed veggies

Also added in 2 servings of plain fiber powder in some diet green tea throughout the day...

Calories-1650
Protein-201
Carbs-24
Fat-87(24 from 2 tbsp Olive Oil)

Training, went to gym and:
Treadmill 40 min 3.5 inc / 3.5 speed
+/- 10 min warm up/cooldown

Calves don't like me, back hates me...lol

"pain doesn't last, pride is forever"
-KH

[quayle2012]

1/8/13
Good training day and diet day, cals may have been high but for workout that was done tonight i feel they were good.
Sore from cardio in calf, hammy in left leg EVERY TIME and both knees....old is old..lol

What I ate.
7:00am-MHP Myo-x, Dopamite, Activite
9:30am-4 egg white, 1 egg, 1/4c ff cheese
1:30pm-8 oz chicken over salad w/evoo/balsamic/feta
3:30pm-mhp probolic 1.5 serving
4:30pm-mhp xfit
6:30pm-Mhp Probolic 1.5 serving
7:45pm-Steak stir fry with brocolli

Calories-1800
Protein-200
Carb-32
Fat-100

Training
Stretch 5m
Bench press-bar x20/135x16/225x10/255x10x2/275x10*/315x10*
Inc Bench Press-135x12x2/185x10x3
Decline Hammer Press-180x12x2/270x10x2
Pec dec-100x15x4
Treadmill 40m 3.5 inc/3.5 speed
stretch

Foam rolling in a few minutes, Icing body right now..lol