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  1. #1
    M^3 Muscle Mania Malky's Avatar
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    The evolution of malky - OBF log


    -O.B.F. LOG-



    STATS:

    Name:
    Kevin
    Height: 6'0"
    Weight: 265 lbs



    START OFF PICTURES:



    INTRODUCTION:
    Well hello everyone! first off thanks for coming out to check out my log. hopefully I make it enjoyable for you . I plan on coming on at least once a week to update everyone on here. Ideally I'd like to be able to come on every day (and I might be able to), but with my job taking me everywhere I might not be able to do that. But we will see!

    Okay so, now here is the time where I whine. If you don't want to hear it, then just skip ahead!
    Last summer I had gotten myself in to the best shape of my life. I was down to about 225 lbs and I was a beast. What happened you say? Well life happened and I got lazy. I decided that school was my main priority and I really didn't focus on anything else. I ate like crap and did not train at all. I paid for it dearly. So now I am here again, starting from square one.. again. Its time to get me down to beast mode again!

    DIET:
    I will be following the same dieting techniques I did last summer. It was easy for me to follow and it worked very effectively. The general guidelines for my diet are:
    • High protein, moderate fat, low carbohydrates
    • The carbohydrates will mainly be kept first thing in the morning and after my training. Everything else will be vegetables(and a hell of a lot of salad)
    • My protein will be coming from chicken, fish, protein shakes, pork chops, and the occasional eggs (although I am not a fan)
    • I don't monitor my fats too much. It will either come from the meats I eat, or the salad dressings or oils I use to cook. Other than that, I wont really be adding any (other than supplementation)

    TRAINING:

    My training is going to be difficult to routinely follow with my job. I definitely will be mixing it up A LOT (especially when i'm on the road). but here are some guidelines for my training:

    In the gym training:
    • Day 1: Chest
    • Day 2: Quads/Calves
    • Day 3: Back
    • Day 4: Shoulders
    • Day 5: Arms
    • Day 6: Hamstrings/Calves
    • Day 7: OFF

    I liked the look of the training regimen that Ryan Hughes follows. Its mainly what I will be following. Click here!

    On the road training:
    Lots of body weight squats, pushups, situps, and any bodyweight exercises I can do.

    Cardio:
    I will be doing cardio every day for 20-30 mins on the treadmill, bike, elliptical. and jogging outside if its a nice day

    Last edited by Muscle Mania Malky; 06-25-2011 at 10:20 AM.
    dogs are forever in the push-up position.
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  2. #2
    M^3 Muscle Mania Malky's Avatar
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    Thumbs up

    Now lets have some fun

    dogs are forever in the push-up position.
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  3. #3
    Registered User klybern's Avatar
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    Originally Posted by Muscle Mania Malky View Post
    Now lets have some fun


    Subbed to follow brother good luck
    OBF sizzlin summer
    http://forum.bodybuilding.com/showthread.php?p=702945891#post702945891
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  4. #4
    M^3 Muscle Mania Malky's Avatar
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    Thumbs up

    Originally Posted by klybern View Post
    Subbed to follow brother good luck
    thanks! lets kick some ace
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  5. #5
    Registered User BDancer's Avatar
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    Yep, I know what you mean about life happening. I did the same thing but I will not let it happen again.

    Good luck I'll be following your progress.

    Subbed
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  6. #6
    M^3 Muscle Mania Malky's Avatar
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    Muscle Mania Malky is offline
    Originally Posted by BDancer View Post
    Yep, I know what you mean about life happening. I did the same thing but I will not let it happen again.

    Good luck I'll be following your progress.

    Subbed
    Thanks!
    dogs are forever in the push-up position.
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  7. #7
    CrAzE-0-LaDe Big_Tom(tk)'s Avatar
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    Thumbs up

    Good luck man! I'll be checking in on your progress.
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  8. #8
    Hell and Back GreenMailer's Avatar
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    Thumbs up

    I'm in.
    Green Mailer
    _____________________________________________________________
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    My New Transformation LOG - Join My Journey
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  9. #9
    M^3 Muscle Mania Malky's Avatar
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    Mid week update


    Well hello! I'm still here

    My job has been crazy busy and taking a lot of my free time. not to mention family, friends, blah blah blah.. but! I have managed to always keep time to eat properly and train. I currently weigh 260 lbs which is -5 lbs since the start of this competition. Not bad. I don't follow the scale all that much, but it is nice to see some progress.

    The biggest impact on my success has been converting the bar fridge. I always have temptations with our main fridge with all the delicious food in there and this is how I fail. My self discipline has never been all that great. Now, I pop open the old bar fridge and only see the healthy foods and it has worked great.
    dogs are forever in the push-up position.
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  10. #10
    Registered User dynoweb's Avatar
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    Hey, I'm in and hoping you'll do great. Keep the updates on the exercise and diet coming.

    Good luck to you.
    Rick (dynoweb)

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