TMC received another update from Steve and it’s incredibly good news:

Inches are falling from exactly where I want them to and nowhere else….I would call that great success!

1.75″ directly from the dreaded “belly fat”, and .25″ from right at the beltline (below the “muffin top”!) in 25 days.

I haven’t missed a day of morning, fasted cardio and combined with the HIT and high protein intake appears to be allowing me to maintain and possibly even add muscle (albeit only a tad) in the process.

Date      Navel      Beltline Bicep Chest
9/2/11       39.5       37.25           NA    NA
9/9/11       39.0       37.25           NA    NA
9/16/11     38.5       37.25            15     42
9/23/11     37.75     37.00           15     42

There’s no stopping me now!

And although I did throw out the scale, I don’t believe I am losing any noticeable amount of “weight”, which is great news!

<TMC Commentary>

This is absolutely stupendous brother Steve!  We are elated and you are clearly now “well on your way”.

In about two weeks, TMC adjustments are coming in FULL FORCE.

Be ready to get ABS BEFORE 48!

We encourage any of our readers to reach out to Steve contemplating anything similar.  He is a fountain of knowledge and one of the most motivated people we’ve ever worked with.

Lots more coming from us.

MIHWCS

TMC has one left competition this year.

Muscle Mania Model Universe in Las Vegas on November 21st

Because we have remained close to a competition level lean state for 6 months now, we believe our bodies are primed to put on muscle with the right kcal intake and training stimulus.

Starting today we’ll be employing this new training paradigm thru 3rd week of October(6 weeks) giving us about 25 days to diet down to a competitive condition again.  Our goal is to add about 6-10 pounds of skeletal mass that we can preserve for our next show.

This 4 Day Program incorporates the principles of Rest Pause(First 2 Days) and Strict HIT(Days 5&6) with varying Intensity Techniques added in. (Warmup sets are not listed/included but you must be intelligent and focused in choosing whether to perform one or two before engaging your work set.)

Day 1

• Chest
  • Barbell/Smith Flat Neck Presses (1 Rest Pause Set of 3 10 Breath Rotations @75% of 1RM)
  • Decline Hammer Presses(Same)
  • Cable Bent Elbow Flye with Pause and Max Contract ( 1 Set @ 55% 1RM to Failure-Burn Out Set pausing to contract at culimation of concentric)

• Delts
  • Lateral Raise Nautilus Machine (1 Rest Pause Set of 3 10 Breath Rotations @75% of 1RM)
  • Rear Delt Nautilus Machine (Same)

• Triceps
  • Standing Tricep Pushdowns (1 Rest Pause Set of 65% of 3 10 Breath Rotations @65% of 1RM)
  • Standing Rope Tricep Extensions (Same)
  • Bodyweight Dips (1 Rest Pause Set of Bodyweight only til failure each rotation)

• Abs
  • Heavy Weighted Rope Crunches Supersetted with Hanging Leg Knee Ups (x2 sets til positive failure)

Another amazing picture of Anh from the Miss Fitness Long Beach Contest on Saturday.

Stay tuned for Day 2, 5 and 6 this week.

MIHWCS

TMC is on the road back to Las Vegas after our one day Kamikaze mission with the Muscle B’s to capture the Miss Fitness Long Beach competition.

Anh looked absolutely stunning finishing in 2nd place.  She clearly brought her best overall conditioning yet and Daddy couldnt be more proud.  It is a true testament to her hard work and sacrifice. 

We celebrated by chowing down at our favorite restaurant Basil Thai in Arcadia where our good friends, owners Nina and Poki served us an absolute feast.

We are anxious to see the photos from our shoot with Natalie Minh.  We believe we will be repping a TMC not seen before.

We will have more in upcoming posts but one last show for 2011. Muscle Mania World and Fitness Universe here in Vegas on Nov 19-20th.  We are going to concentrate on adding a bit of muscle and refining some specific areas over the next 5 weeks before dieting down the last 3 weeks before the show.  We are both anxious to eat more and less restrictively in our attempt to refine and improve lagging areas.  Hopefully the length of time we have been dieting will prime us to add a bit of muscle with a higher kcal intake.  We’ll see.

Mad props to “Hot Mama” as Alex has affectionately dubbed Anh for her 2nd place finish. 

Onward and upward.

MIHWCS!

TMC has a couple of updates from Steve cobbled together.

Here they are in all their naked devilry.

Our comments below.

IMPATIENCE

Two and a half weeks under my belt, with mostly success and a little bit of normal frustration mixed in for good measure to report. First the good; diet is going well and consistent. I’ve been tracking my foods on FitDay and have maintained macros within Jay’s guidelines. Calories have averaged 2100 consistently and protein stays well above 200 g.

I’m amazingly proud to report that I haven’t missed a day of cardio, and have even bumped it up to 40 minutes for the last 2 days ( although I’m pretty sure 30 was getting the job done). HIT training has been very focused and strength has improved on every session thus far, although I expect to hit some plateaus along the way.

As far as frustration, I took a couple of quick pics today and when I compared them to my originals, I could see no improvement. The Tanita scale measurements have shown improvement, but not yet what I would have hoped for after making such dramatic cardio and diet changes. I really need to consider Jay’s advice and throw out the friggin’ scale, as my myotape shows a full one inch decrease measured right at the navel. And Rome wasn’t built in a day; as Jay reminded me, I can’t undo 30 years of damage in two weeks.

But I think a little frustration and impatience is normal……I guess I’m just jealous of those pics of Jay and Anh and I want to join in on the fun! I have to remember that they have spent years getting to where they are; whereas I’m really only starting to get the guidance I have needed to achieve my goal…….of Abs Before 50!

I’ve decided to share my private blog if anyone is interested: http://absbefore50.blogspot.com/

Detailed Supplement Schedule and Diet Tips

There is so much hype associated with supplementation that it is very difficult to cut through the crap and decide on a supplement regimen that is actually productive.  My research over the years has certainly hit on a few of the “tried and true” supplements that are no brainers and have tons of research behind them, such as a multi-vitamin, EFAs, Calcium, and Whey and Casein Protein.  But it certainly has helped having someone like Jay to guide me and help me with getting on a solid footing.  If you have followed TMC for any length of time, you can see that Jay and Anh have certainly gone to the limits of body composition manipulation and know what they are doing.  And if you’ve been privy to any of Jay’s background and past associations, you would be even more confident in following his advice.  So, I thought it would be only appropriate that I provide the details of the supplementation program that I am following with TMC’s guidance:

-ProComplex: a whey/casein blend of protein that I have been a fan of for a long time; 1 scoop in the morning shake, 2 scoops in the evening shake.

-MuscleMilk: a delicious MRP that TMC turned me on to but which most of you have heard of; 1 scoop in the morning shake.

-Udo’s Choice EFA Oil: great stuff; I fill the little cup that you measure kids medicine in, which is well over 2 teaspoons, and that goes in the morning shake.

-BoneUp Calcium: 2 caps, 3 times a day.

-1200 mg Fish Oil caps: 1 cap, 3 times a day generic brands are fine in my opinion.

-Fiber Gummies: 8-10 per day; 2 provide 5 grams of fiber, so we are talking 20-25 grams per day of extra fiber.

-Fat Burners:  here’s a touchy one, but they are great for appetite control and energy, whether or not they really do “burn fat”.  I use one Lipo6 Black concentrate in the morning pre-cardio, then 1 VPX Redline at around 11am, and one at around 2pm.

-Diet Red Bull:  ok, not exactly a supplement, and certainly not recommended by TMC, but I used the small, 8.4 oz. can of this with my morning fatburner to help me make the drastic lifestyle change of rising early for morning cardio every day.  This stuff got me through it with flying colors, and I’m hesitant to give it up.

-Post Workout Shake:  since I’m trying to avoid excessive carbs, I am using a little twist on Jay’s recommendation.  Just before I down one scoop of Pro Complex in ice water, I chew a 4 gram glucose tablet for a little carb shot.  This is taken only after my M/W/F HIT sessions.

That’s supplementation in a nutshell.  Some of this stuff isn’t cheap, but I am saving so much money on food by not eating out that I am coming out ahead.

Diet Tips

A couple of things that I do, your mileage may vary:

-Water:  I buy a couple of gallon jugs of drinking water every few weeks.  But since we have great tap water here in South Florida, I refill them.  My trick is to fill them about 2/3 full and freeze them, topping them off in the morning.  Ice cold water for me tastes better, and my have a mild thermogenic effect.  I like using the full gallon jug, as I try to finish it by 6pm to avoid sleep interruption from having to drain the tank in the middle of the night too often (hey, I’m 47!).  A nice side effect is that by knowing I have to finish that jug, I’ve really stayed away from coffee, tea, and diet soda….which used to be major parts of my daily routine.

-Carbs: I guess I am lucky; I LOVE sweet potatos.  I buy a couple of pounds of the biggest, freshest of those suckers that I can find, and cut them into 3-4 oz chunks.  Throw them into the microwave one or two at a time, add 4-6 oz. of lean meat, and a dollop of natural peanut butter for one of my primary meal selections (see the diet in an earlier post).  I never get tired of eating this.

-Nighttime Shake:  2 scoops of ProComplex and a tablespoon of peanut butter in water make up my last meal.  I make this around 8pm and stick it in the freezer.  By 9 or 10 pm, it is generally somewhere between a slushy and ice cream (chocolate for me!) and is a delicious way to end the day.  I generally save a little serving of it to keep in the fridge in case insomnia and hunger get me up at 1 or 2 am.

-Veggies:  easy one here; big bags of frozen green veggies; generally broccoli, green beans, and brussel sprouts are my weapons of choice.  I throw a cup or two in the microwave to add to my evening, dinner time meal.

Just a couple of things that have helped me out….thought I would share them!

THROWING AWAY MY TANITA BODYFAT SCALE

After speaking with TMC about this on a couple different occasions, I decided that I would make yet another DRASTIC lifestyle change.  Yes folks, I put away the “friggin’” scale.  Even knowing how innacurate the Tanita bodyfat measurements were, I still felt obligated to monitor them for signs of composition change.  Well, I’m done.

The funny thing is, I don’t even want to lose weight; I’d love to stay exactly where I am or even gain 10-20lbs, but with a drastically lower body fat level.  I’m actually starting to believe that with TMC’s guidance I should at least be able to remain at around 200 lbs, based on the fact that I’ve seen an inch fall off of my belly with a very small actual “weight” loss.  After all, over and above searching out my abs, this is a “recomposition” project, not a weightloss project.

I will continue to monitor my body composition using the Myotape tape measure, and may add a chest and bicep measurement to my Friday reports.  But the scale has gone into storage.  Maybe I’ll pull it out January 1st, 2012, just for fun….or maybe I’ll be so pleased with my results that there will be no need…..

Recent daily bodyweights:

8/29 201.8

8/30 200.2
8/31 201.4
9/1   201.0

9/6   200.0

Wow…week one is solidly under my belt, with 1.8 lbs of (hopefully) BF lost. I have a few interesting observations to share:

Morning Cardio

My morning cardio is already a daily habit I don’t see giving up for a long time.  For a confirmed “non-morning person”, you may wonder how that can happen and what proof I have that it will continue.  First off, as I’ve mentioned, my entire demeanor has changed in the morning.  Literally from the first day, I became a morning person, and all I’ve given up is a few minutes of lying in bed half awake anyway.  All the caffeine in the world couldn’t make this happen. The positive feeling from day one kept me going the first few days, and as I got my music and routine sorted out I began to look forward to my morning sessions.  Secondly, we just came through a three day Labor Day weekend and I didn’t miss a session.  I slept in a little on the weekend, knocked out my cardio, and then enjoyed a nice cool-down on my back patio by the pool with the weekend paper.  If that is not proof that a habit is forming, I don’t know what is.  I also love the fact that when I get home in the afternoon/early evening, I can totally relax and do other things like help my son with his homework….by the time I roll up the driveway, both my cardio and weight training has been done for the day!

In regards to the more theoretical aspects of morning cardio; I have to think that this is where Mentzer and McGuff, et al, have got it wrong.  Sure, running 10 miles a day has got to be catabolic and detrimental to muscle growth in the weight training arena, but 30 minutes of steady-state cardio at a brisk pace in my opinion is more likely to aid in muscle growth and recovery than to hinder it.  Getting the entire bodily system up and pumping blood has got to be a good thing; and by doing it fasted in the morning the main energy source is going to be body fat…not carbs/glycogen, and not your hard earned lean body mass.  How different can it be from the brisk hike that had to take place at the start of the day by our hunter-gatherer ancestors setting off to locate the day’s kill?

Alcohol Consumption

I have to tell you, a three day weekend such as Labor Day, would not have passed for me in the last 25 years without alcohol consumption.  And I didn’t miss it a bit.  I certainly didn’t miss the hangover or cranky lethargy that normally follows the next day.  And here is something else that hit me during the last week; I’ve always promised myself that I would have open and honest conversations about alcohol use and abuse with my son, as I know that demonizing it will do nothing but peak his interest, especially when peer pressure sets in during the years ahead.  So having a bottle around or a few beers in the fridge, or laughing about my alcohol breath when I put him to bed, were not big issues for me.

(Keep in mind, we are only talking about once or twice a month; I wasn’t a hard-core “drunk” !)  But now I realize that although I’m sure he hasn’t noticed that there is no longer any around the house, his memory of my use of it will also start to fade (he’s 9 now by the way.)  And what is he seeing instead?  Dad on the stair machine every morning in the garage.  We already have a routine of him waking and walking out about half way through my 30 minutes and having a morning chat.  He and his mom have always been morning people, and now I get to enjoy the mornings with them.

TMC is blessed to be able to live in the Summerlin area of Las Vegas.  Not only is it a beautiful and ultra modern suburban community, but we are only 20 minutes away from the glitz and glam of the Vegas strip.

Since moving here in March of 2010 it’s become somewhat of a Summer tradition to try and hit a Sunday Pool Party such as Encore Beach or Wet Republic for 3-4 hours to show off ours and others hard work in the gym. (And Anh’s wonderful collection of custom bikini’s created by Welton @Vizion Wear).

We invite you to check out our best pictures from this summer.

MIHWCS

TMC has a busy next 14 days.  Super busy.

We both started our pre-photo Shoot with Natalie Minh diets on Monday of this week.

Jay was on the road eating pre-made protein pancakes out of plastic bags layered with Almond Butter in between client visits while battling the blazing 117′ temperatures of Phoenix.

Anh was at home raising the Muscle B’s and maintaining her conditioning with Hot Pilates and sessions on the stationary bike.

She kept up with her diet as well and is looking really good about 11 days out from the shoot.  Daddy continues to beam with joy at Mommy’s dedication even as all hell breaks loose around her with the Muscle B’s constant need of attention.

ANH’S DIET:

Meal 1: Egg Whites with a Couple of Yokes, Small Sweet Potato

Meal 2: Tilapia/Chicken with Small Sweet Potatoe and Nuts

Meal 3: Same

Meal 4: Post Workout Shake with Natural Oatbar(Training Days Only)

Meal 5: Lean Protein, Salad with Healthy Oil as dressing

Meal 6: Same if she doesn’t fall asleep

JAY’S DIET:

Meal 1: Protein Pancake with 2 Tablespoons of Almond Butter

Meal 2: Same

Meal 3: Same

Meal 4: Same

Meal 5: Post Workout Shake with Oatbar(Training Days Only)

Meal 6: Lean Protein, Asparagus or Broccoli

Our diets are very simple right now and small portions.  Lowered kcals and Higher Protein/EFA’s is the order of the day.  Both of us eat about 10-13kcals per pound and cycle up and down accordingly based on training and intuitive feel.  If we’re starving or glycogen depleted from an incredibly hard HIT workout, we’ll add a few more carbs by eating another Oat Bar or splitting an extra sweet potato.

Last night we found this new High EFA Flax Granola that is low in sugar that can be used for post workout carb re-feeds.  Or even a late night carb meal with some water and casein protein powder to spike up thyroid/BMR.  Just have to make sure you don’t eat too much.

Because we’ve been doing this so long now, we don’t really need to measure everything out but recommend it as a safe and scientific practice for any of our readers new to dieting or competing.

We’ll eat like this up until next Friday including this weekend.  We’ll have some flexibility to eat salads with protein if we’re out and about tomorrow and Sunday with the Muscle B’s or perhaps a Vegas Pool Party or two.

In fact, our goal is to take a lot of pictures from this last weekend of pool parties and then do a TMC Mega Summer Blog Pictorial with all of our best photos of the summer.  You won’t want to miss that.  Trust me.

Here are some video’s we’ve recently taken at Any Time Fitness in Summerlin on West Charleston.

There are lots of good demonstrations of intensity techniques including:

• Negative Emphasis Training with 10 Second Eccentrics
• Stopwatch Training(more on that in an upcoming post)
• Slow, deliberate controlled HIT Rep Sets

10′ Negative Emphasis Training DB Presses

Stop Watch Training

Stop Watch Hammer Rows

Nautilus Machine HIT Full Contraction Crunches

Wide Grip HIT Dead Hang Inverted Pullups

Super Strict HIT Shoulder Machine Presses

As always, we appreciate your patronage of our site.

Check back on Monday, Tuesday and Wednesday for some incredible photos from this past summer.

Have a wonderful Labor Day Weekend.

MIHWCS

TMC received another update from Steve on his quest.  And we’re happy to post it.

Here you go:

TMC’s Diet- Down to a Science

M1. 2 Scoops Muscle Milk, 1Scoop Pro Complex, 1+ tbspoon Udo’s Choice EFA oil

M2. 4-5oz Turkey breast or tuna 4oz. Sweet Potato, 1 tbspoon Peanut Butter

M3. 4-5oz Chicken or Lean Beef, 1-2 cups veggies or salad

M4. 4oz  Turkey breast (maybe few veggies)

M5. 1.5 Scoop Pro Complex, 1 tbspoon Peanut butter, 1+ tbspoon Udo’s Choice EFA oil

M6. TRAINING DAY ONLY 1scoop Muscle Milk

Gallon of ICE COLD water
Supplements Bone-Up, VPX Redline, Multi-Vitamin, and Fish Oil Caps are the only additional supplements.

Cardio Only Day 2000cal  65g fat 103g carb 245g prot
Training Day 2100cal  70g fat 111g carb 260g prot

I’m finding that I’ve lost any and all major cravings for anything else at the moment…..very satisfying diet.  Haven’t so much as thought of having a diet coke or a coffee either, although I’m not purposely denying myself those things.  My body just wants that water, and my caffeine fix is taken care of by the VPX.  (I’m still hooked on my morning, pre-cardio, diet red bull…just a small one though!)

A word about daily fasted morning cardio:

This is going to sound cliche’, because I could have gotten off my ass and done this at anytime if I hadn’t been brainwashed into drinking the “no-cardio kool aid”, but the cardio has been life changing. (Of course, I’m an intelligent, independent thinker so I only have myself to blame).  By the second day, I went from almost 30 years of morning grouchiness to being a morning person.

I obviously have not seen any immediate physique changes, but as far as energy levels, lack of “stiffness”, and mental state, I have seen amzing improvements.  I keep telling myself that I can take a day off on the weekends, but I actually look forward to doing it Saturday and Sunday,  followed by a relaxing “cool down” on my back patio with the weekend morning paper.  Honestly, its been a revelation.

For the people out there harping on the fact they “ARE NOT A MORNING PERSON”, re-read what he just said. 

TMC received some notes from Steve after his first couple of days on the program.

We are of course passing them along as they chronicle his journey in what we believe is honest and entertaining fashion.

DIET:

Macros for first day as follows:

Training Day:

1844 cal      62g fat (31%) 68g carbs (15%) 243g protein (55%)

This is with the meals fairly tightly mirroring TMC’s recommendations.  Calories came out a bit low, so I’ll be a bit more generous with the portions.

Was able to get ahold of a big jug of Udo’s…added it to the night time shake and will kick in with the morning shake from day 2 forward.

Started Boneup as well.

CARDIO:

Morning cardio was a success!  Got up a bit earlier without any problem, and with a little boost of a diet redbull (vpx starts today on day 2!), I did a full 30 minutes on the step machine with no hands….not bad after 2 years without ANY cardio!  A lot of “mini-intervals”, as I listen to SiriusXM BPM and the beat rate changes with each song.  I tend to slow down for 30 seconds or so during song transition, then adjust to the song beat for the 3-4 minute duration of the song.  Kind of a “steady state mini-interval” session!  By next week, I should be strong enough to start varying the resistance throughout the 30 minutes as well.  I’m going to try and hit this 7 days a week; if I feel I need a break on the weekends I’ll take a day off.

WEIGHTS:

Followed TMC’s Monday (Day 1) guide, and had a great session around 10am even after the cardio.  Followed with post wo shake as meal #2.

MEDICAL:

Wasn’t overly thrilled with my new Doc yesterday, but got a FULL physical to include EKG and came out with flying colors!  BP runs a tad high, but always has, especially at Doc visits (140/90).  I anticipate that coming down noticeably by January.  Not sure where this guy really stands when it comes to understanding “normal Testosterone levels” but he did promise the full blood work, including Thyroid, Test, etc, and I’ll be giving blood tomorrow (Wed, Day 3).  We’ll see how that goes.

GENERAL COMMENTS:

Cardio is going EXCEEDINGLY well.  I’m with TMC now and am pretty pissed at allowing myself to fall into the “no cardio needed” nonsense that certainly got me nowhere.  First day was a great energy boost, but to be honest, after the first session, a HIT weight session, then a 40 mile drive to the Dr. in traffic, I was dead-beat-wasted by about 6pm.  The life-step machine I use is no joke…a seriously hard workout that really hits all of the leg muscles and the glutes.  I do it no-hands and work on my posture, and it will take a week or so for my body to adapt.  But……I slept GREAT and woke up ready to hit it again.

Here’s a funny thing; I normally drag my sorry ass into the shower and stand there for 20 minutes listening to NPR (liberal mess that it is) and trying to wakeup.  After these cardio sessions, I end up listening to dance music and actually caught myself dancing in the shower this morning!!!  And I’m in and out in 5 minutes…ready to start the day!

Once my system has a week or so to adapt, I’m pretty sure the energy level will carry over into the evenings as well.

I managed to locate Udo’s, Boneup, and got some powdered muscle milk on day one as well, so I should be able to follow TMC’s diet to the T.  No cheating yesterday, and I was definitely too tired to think about snacking in the evening!  I don’t anticipate any cheating issues at all.  Going out to dinner tonight, but won’t have any problem getting a chicken breast and veggies.

All in all, great success going forward.  I won’t write like this daily, but wanted to get off on the right foot and document my feelings at the beginning.

Funny thing…once Jay started talking about my “estrogen fat”, all I see in the mirror is an old woman!  In fact, I decided to photo-document changes in my face starting today as well…might be a private project, but should be interesting.

Thanks again to TMC!!!!!

TMC commentary:

Keep it up Steve.  You’re on the right path.  It’s early but your focus and determination will ultimately be key.  Keeping the keen sense of humor you obviously possess will also help you when things get harder and your progress stalls.

We’re in your corner as are thousands of other readers “privately” cheering you on from many different regions of the world.

MIHWCS

TMC is very excited to try and help Steve reach his goal of having “Abs before 50“.

As detailed in the previous blog, we’re writing out his diet, training and supplement program here on the site.

We encourage you to offer your suggestions, tips or views if you see any place we can tighten up his strategy.

Without further adieu “LET GO”.

THE DIET

Meal 1: Protein Shake (MRP with Casein Mixed In), 2 Tablespoons of Udo’s Oil

Meal 2: Lean Protein, Very Small Sweet Potato/Brown Rice, 1 Tablespoon Natural Peanut Butter

Meal 3: Same

Meal 4: Depends of if Training Day(If so)-Post Workout Shake(45-50gms Protein, 25gms Carbs(Maltodextrin)

Meal 4/5: Non-Training Day-Lean Protein, Broccoli/Asparagus, Salad with Italian/Oil Based Dressing high in EFA’s

Meal 6: Casein Protein 1 Scoop and a Half-1 Tablespoon Almond Butter-Ice Blended

Steve is 200 Pounds but a good 40+ pounds is adipose we’re going to eliminate.

To shock his system/metabolism, we’re going to keep him burning kcals through feeding every 3-4 hours per day allowing for 6-8 hours sleep(fasted state).

We’re going to rotate his kcals up and down normally maintaining a deficit but realizing there will be some “re-feeds” to stimulate his thyroid and BMR.

Calculating his macro-nutrient needs as such:

Protein-225-250gms—–Fat-80-100gms mostly coming from EFA’s—-Carbs-100-150gms from clean sources.

Doing the math, this gives him a daily kcal range of 2000-2500 per day.  Or 10-12.5kcals per pound. (We will talk much more about Kcal Cycling/Rotation in an upcoming post)

From these initial kcal intakes, we’ll assess his weight training performance, fat loss and energy levels and adjust appropriately.

TRAINING and CARDIO

First thing upon awaking-30 Minutes on the Step Machine at his Crib(5 Days a Week-With Perhaps Moving to Saturday and Sunday depending on progress)

3 Training Sessions-HIT Principles and Intensity Techniques-Full Body Routine (Mon-Wed-Friday initially)

Day 1-Hammer Incline-Hammer Pulldown-Hammer Shrug-Hammer Deadlift(simulated)-Preacher Curl-Cable Press Downs-Hammer Squat-Ab Movement Focus on Rectus Contraction (2 Warm Up Sets initially, then one Work Set at 75% of Max til Complete Failure

Day 3-Hammer Decline-Hammer Row-Hammer Shoulder Press-Hammer Dips-DB Hammer Curls-DB Lunges-Ab Movement (Knee Ups on Bench if possible) (1 Warm Up Set-Each Work Set will be in Rest-Pause Fashion-10 Deep Breaths and blast away until failure)

Day 5-Steve picks the exercises targeting his entire body utilizing one warmup set and one work set of 10 Second Negative Eccentrics.

SUPPLEMENTS

• Thermogenic for appetite suppression, mental stimulation and enhanced BMRVPX Black Series(3x per day on empty stomach between meals)
  
• Multi-Vitamin and Mineral Supplement
• Casein Protein Mixture
• MRP Powder
• Bone Up for increased Calcium while re-making his body
• Fiber Gummies

<NOTES>

***Steve will be drinking 1 to 1 1/2 gallons of water per day.

***He is giving up alcohol completely until he reaches his goal.  There is NO DEVIATION from this Commandment.  One night of weekend drinking will unwind all of the previous weeks accomplishments.

***Snacking and cheating on his diet needs to be minimized if not eliminated all together.  He’ll be eating frequently so there should be no reason for him to go hungry.

TMC’s comments:

This is the initial template.

Variation will occur for certain but for now- his goal is to see progress and notice change.  Once we’re on track we can substitute meals, variate training protocols and perhaps even increase kcals/cardio or both?

As always, we thank you for reading along and hope Steve can inspire you or a friend t0 improve your health and fitness.   As Steve said to me on the phone this evening:

“I’ve accomplished everything I needed to do in my life (Beautiful wife, children, loving family, home, great career)and now there is only this left.  And I want to do it so badly, it’s going to happen (with your help and support).”

We think so Steve.

Nothing left to do but DO it!

MIHWCS