mp46
New Member
Decided to start this as I'm sure some people will be wondering what some of @MacBuilt 's clients are up to and how it's going. I'll update as I go, the more interaction there is here more likely I'll keep this updated more frequently.
Goals: MB asked what my long term goal was, and he probably meant in the next year or so, but whatever. I basically want an aesthetic look of lean, muscular, and proportioned with no real emphasis on a particular area. A stage ready look would probably put me around 180-190lbs. When I got pictures over I'm sure he laughed and changed that goal from 1 year to 5 years.
Beginning Stats: 30, 5'10ish, 205, BF in the 20s
History: 165-170 with BF in the low teens before multiple accidents, surgeries, etc.
My Short Term Goal: Drop 30-40lbs
The Plan: I told MB I'm focused on the long term and what happens in between is flexible. Obviously I don't want to look like shit for 3 years then tighten up at the very end and I don't need to be shredded by Memorial Day. MB came up with a plan to focus more on recomp than a pure fat cutting program so we're adding strength and mass as we go.
The Timeframe: This round will be 4 months which kicked off yesterday, we're setting up a framework for a month then hitting it hard for 3 months to cut down as much as possible while adding strength gains, so basically a hardcore recomp. As we get closer to the end of the first month we'll assess the progress and he'll tell me what I need to do to get a step closer to my end goal.
The Diet: Total macros around 2,000 calories, eating about 8 times a day between solid meals and shakes. Mix of various proteins, carbs, and fats that correspond with the time of day and workout routine and how the body is responding to the stimuli. I can look at the time of day, work out plan, and meal plan and see why each part of the diet is where it is.
I was asked about diet restrictions, food preference, and timing restrictions, I told MB I was completely open to diet and he's given me a variety throughout the day so it's possible that no meal is the same.
Training: In the past, before life hit, I did a circuit type training with a focus on 10 reps and increasing weight when I got to 12. I was eating 3,000 to 4,000 calories a day and gaining about a pound a week while losing fat, very slowly, but I wasn't in a hurry. This time around I continued that circuit training but a focus on heavier, 7 rep sets. With an ok diet and training I lost 15lbs with a noticeable gain in mass these last 4 months.
MB wanted to keep some of the circuit elements in the training as I enjoyed keeping my heart rate elevated throughout the workout and he formatted the plan. I'm doing 5 Days a week in the gym with the body broken down into 3 categories; back/bi/calf, chest/tri shoulders, and Legs. 2-3 different types of cardio sessions mixed in the week after each workout. No more than 1 day off from the gym.
Special Note here, the gym I have access to is very limited. Meaning no squat or bench press, no barbells, and no more than 150lbs of free weight available, the rest are machines. He still came up with a custom workout to kick my ass and get the most out of it.
Supplements: Right now I'm only taking a multi-vitamin and organ support.
"Supplements": I'm on TRT. He asked about past usage in the on-boarding questionnaire and if I was trying to use them going forward. He asked me what my idea for a cycle would be and hasn't brought it up since, i.e. he doesn't seem think drugs are the key to my success. We'll cross that bridge when we get there and weigh the pros and cons.
Communication: Everything is quick and If I haven't checked in at some point in the day he's messaging me. If I don't know something I ask and he takes the time to explain. Even over the weekend and odd times I didn't wait more than a few hours for an answer and he had the plans to me in plenty of time to discuss and coordinate. When I give feedback to a diet or training issue he has the correction back to me instantly.
I'll update some of the day to day stuff tomorrow and respond to questions and comments as the come. As for pictures I don't really post them often but I will get comparison photos posted as I hit some milestones so everyone can see the results.
Goals: MB asked what my long term goal was, and he probably meant in the next year or so, but whatever. I basically want an aesthetic look of lean, muscular, and proportioned with no real emphasis on a particular area. A stage ready look would probably put me around 180-190lbs. When I got pictures over I'm sure he laughed and changed that goal from 1 year to 5 years.
Beginning Stats: 30, 5'10ish, 205, BF in the 20s
History: 165-170 with BF in the low teens before multiple accidents, surgeries, etc.
My Short Term Goal: Drop 30-40lbs
The Plan: I told MB I'm focused on the long term and what happens in between is flexible. Obviously I don't want to look like shit for 3 years then tighten up at the very end and I don't need to be shredded by Memorial Day. MB came up with a plan to focus more on recomp than a pure fat cutting program so we're adding strength and mass as we go.
The Timeframe: This round will be 4 months which kicked off yesterday, we're setting up a framework for a month then hitting it hard for 3 months to cut down as much as possible while adding strength gains, so basically a hardcore recomp. As we get closer to the end of the first month we'll assess the progress and he'll tell me what I need to do to get a step closer to my end goal.
The Diet: Total macros around 2,000 calories, eating about 8 times a day between solid meals and shakes. Mix of various proteins, carbs, and fats that correspond with the time of day and workout routine and how the body is responding to the stimuli. I can look at the time of day, work out plan, and meal plan and see why each part of the diet is where it is.
I was asked about diet restrictions, food preference, and timing restrictions, I told MB I was completely open to diet and he's given me a variety throughout the day so it's possible that no meal is the same.
Training: In the past, before life hit, I did a circuit type training with a focus on 10 reps and increasing weight when I got to 12. I was eating 3,000 to 4,000 calories a day and gaining about a pound a week while losing fat, very slowly, but I wasn't in a hurry. This time around I continued that circuit training but a focus on heavier, 7 rep sets. With an ok diet and training I lost 15lbs with a noticeable gain in mass these last 4 months.
MB wanted to keep some of the circuit elements in the training as I enjoyed keeping my heart rate elevated throughout the workout and he formatted the plan. I'm doing 5 Days a week in the gym with the body broken down into 3 categories; back/bi/calf, chest/tri shoulders, and Legs. 2-3 different types of cardio sessions mixed in the week after each workout. No more than 1 day off from the gym.
Special Note here, the gym I have access to is very limited. Meaning no squat or bench press, no barbells, and no more than 150lbs of free weight available, the rest are machines. He still came up with a custom workout to kick my ass and get the most out of it.
Supplements: Right now I'm only taking a multi-vitamin and organ support.
"Supplements": I'm on TRT. He asked about past usage in the on-boarding questionnaire and if I was trying to use them going forward. He asked me what my idea for a cycle would be and hasn't brought it up since, i.e. he doesn't seem think drugs are the key to my success. We'll cross that bridge when we get there and weigh the pros and cons.
Communication: Everything is quick and If I haven't checked in at some point in the day he's messaging me. If I don't know something I ask and he takes the time to explain. Even over the weekend and odd times I didn't wait more than a few hours for an answer and he had the plans to me in plenty of time to discuss and coordinate. When I give feedback to a diet or training issue he has the correction back to me instantly.
I'll update some of the day to day stuff tomorrow and respond to questions and comments as the come. As for pictures I don't really post them often but I will get comparison photos posted as I hit some milestones so everyone can see the results.
