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.
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 have been asked by a loyal follower of our site to help him with transforming his body entirely. He is very motivated and meticulous but needs a dietary strategy including supplements and a HARD SHOVE to make it happen.
We are excited to help him with his quest. Expect a weekly update as he attempts to reach his goal by the end of January starting this coming Monday August 29th.
First here are his stats and comments directly to us:
Age 47
Height 6’6”
Current Wt. 201lbs
Current BF 23 % (Tanita, first thing in the morning, dehydrated)
Hydration 48.5% (Tanita, first thing in the morning after bathroom, before shower)
Additional Info Very thin bone structure; 6.75” wrists, 9” ankles, narrow shoulders. Fairly short muscle bellies, but biceps, triceps, and chest respond well to training.
Diet
I feel I do best on a more limited carb, high protein diet. I also do well on some version of an intermittent fast program (eg 8 hour eating window) with my eating later in the day. I do have a problem in restricting my eating later in the evening, which is also when I tend to have my greatest carb weakness. I have dieted down from 230 to my current weight of 200 using these strategies, but consistency has been a problem in the past. I generally work 9-5 and have a personal fridge at work, so I have flexibility.
Supplements
I am fairly religious with fish oil (3-6 1200mg caps per day) and a multi vit. Also have a good supply of Creatine Mono, and ON’s Pro-Complex protein powder (casein, whey blend), although am not using either consistently at the moment. I have used an EC stack (Ephedrine via Bronkaid and caffeine) in the past, but it does seem to aggravate my prostate and add to insomnia, which then causes the diet to lapse late at night.
I’m a big water drinker as well.
Training
I tend to train using much the same style that Markus Reinhardt shows on his blog. Having trained with David Landau, I feel pretty confident in my abilities to push myself to failure, and I use all Hammer Strength equipment so I don’t need a spotter. I have access to and prefer to structure my training with the following machines:
Hammer Presses (incline, decline, shoulder)
Hammer Pulldown
Hammer Dip
Hammer Row
Hammer Shrug (which I can somewhat simulate a deadlift with as well)
Preacher Curl
Cable Press Down
Unfortunately, I am limited in leg training to the Hammer V-Squat machine, which I try to utilize to the fullest. I can usually sneak down to train in mid-morning or mid to late afternoon, and I have generally trained twice a week. I’ve utilized a full body, a push-pull split, and even a compound-non-compound split, but am open to anything that makes use of core HIT principles.
No cardio currently, and don’t have time to do it at work. I do though have a good lifestep machine at home, and can use it in the evenings/weekend if needed.
Current Physique
This is pretty much it:
TMC’s initial take on our new experiment.
Steve can absolutely make this happen.
He’s going to have to give up Alcohol completely. He’s also going to have to train with weights at least 3x every 7 days utilizing HIT protocols and principles.
He will also need to radically transform his dietary habits so he eats more frequently in smaller feedings forcing his metabolism to re-energize.
He must perform Cardio to shed the excess estrogenic fat he has from years of recreational alcohol consumption.
Stay tuned tomorrow for Steve’s diet and supplement strategy.
The Male Half of TMC is CRAZY BUSY with his new gig withEdmunds.com.
Until things slow down a bit, blogging is on the back burner. Mommy is also busy caring for the Muscle B’s and it’s quite difficult to keep the content coming.
Here are some recent training pics taken this weekend. We’re about 24 days from our Photo Shoot with Natalie Minh during the week of the Olympia in Vegas. We’ll start dieting and preparing hard one week from this coming Monday. (August 29th). That will give us two full weeks to get SHREDDED.
<NOTE>We just got a membership at Anytime Fitness which will give us access to a cool gym with very few people so we can shoot better videos and take pics detailing specific exercise techniques.
Mike Torchia and friends put together a truly inspiring and memorable event. The turnout was excellent as were the multiple vendors and sponsors. It was a great thrill to see Elaine La Lane (wife of Jack) speak to the crowd and talk about the influence Jack played on the health and fitness culture of the last fifty years. She is 86 years old and didn’t sound a day older than 40. Just an incredibly inspiring woman and literally a living, breathing national treasure.
We’re honored to have been asked to become regular contributors and VIP guests of Future West Coast Events for Shape Up America. Being a part of an organization giving so much back to the community is something we are genuinely excited to be involved with. More on future Shape Up Events soon.
Daddy is so proud of Mommy for finishing 5th out of 18 very conditioned competitors in the Miss Fitness Hollywood Contest.
It’s hard to express in words how much it means to me (after all Anh has endured the last 3 years) with job changes, major out of state moves, the birth of our two beautiful daughters, the ups and downs of parenting and the roller coaster of marriage. There are few women like her and I feel incredibly blessed and fortunate to call her my wife. <Daddy was chasing the Muscle B’s around pretty much the entire time so there wasn’t a lot of time to snap pictures. Thankfully our good friend and fellow NPC Competitor Erik Mara shot a bunch of incredible photos with his Canon High Res camera many of which are appearing in this blog>
To be very honest (and definitely I’m biased), Anh could have won the contest. She was first on two judges score sheets. She definitely didn’t do herself any favors in her answer to the loaded question related to Michelle Obama but her body when compared to the 4 girls who finished above her was equal if not superior in many criteria. (When you see the photos, I think it will be clear to see).
This takes nothing away from the beautiful, sexy and fit women who finished above her. They were all incredibly conditioned and worthy of their selections- no doubt. In fact, I would argue Anh placed where she did not because the condition of her physique but more so on the quality of her presentation. The other girls who finished in front of her were more polished in their stage presence and clearly more experienced in how to impress and score points with the judges.
TMC believes the real take away points from this event were:
Anh even at 37 years old with two children under the age of 4, can compete with anyone regardless of age or condition.
Anh has a new and burning desire to improve her conditioning every time she competes.(She caught the contest bug)
Jay believes he figured out a solid pre-contest strategy which will allow for peak conditioning at “showtime” for either of us going forward.
Saturday night and Sunday we took a break from our diets after being so dialed in for the last month. This morning we got right back on top of the proverbial horse and kicked it back into overdrive to prepare for our shoot with Natalie.
Our HIT Training is going to become much more intense as we both have areas we’re going to address and hope to improve. (2 Days On(Body Part Split of Chest-Delts-Triceps-Abs and Back-Biceps-Hamstrings/Quads-Abs) 2 Days Off. First 2 Days will be focused HIT and 2nd 2 Days will be Stopwatch training.(Higher Reps)
Here are some of the best pictures from our trip to LA For long time readers of this site, you should be able to see the improvement in Anh’s conditioning right away.
Even though we promised we wouldn’t reveal any pics of her physique before the contest, we figured showing off an amazing feat of her power and strength wouldn’t hurt her cause. (HIT Rules)
(And this was in a severely “diet fatigued” state no less)
So without further adieu and less than 18 hours from her contest:
A couple of Shout Outs to our good friends who were also manning booths at the Expo.
Greg Nigro who is majorly involved in the launching of a Brand New Fitness Product and Company:Vicore.
They manufacture a kick ass weight bench which works your core and stabilizer muscles indirectly while lying down on it. They are also coming to market with an Ab Bench/Board soon.
In TMC’s opinion this product is NECESSARY in just about every commercial gym in the world. It truly represents an advancement in training technology. (They also make similar products for home based gyms as well.) Go Greg, keep killing it brother!
Sherry Goggin of Fit Girl Wear.com. Many readers will recognize Sherry as one of the most famous Female Fitness Models of all time. She has won numerous contests and been a featured model in too many publications to list.
Sherry also has an amazing eye for fashion and her threads clearly prove it. Anh is in love with her line of clothing. (Daddy doesn’t really like walking by her booth because of the damage and pain it normally inflicts).
We encourage all our women readers to check out her site for some sick threads. And honestly, you won’t find better fitting, nicer quality and sexier women’s gear for less. Tell Sherrie we sent you.
Only one day to go and Anh is looking her best ever. (Daddy not too shabby either)
Now she has to be able to maintain her current look and perhaps even improve upon it before going onstage @The Grove for Shape Up America tomorrow.
Here is her Last 24 Hour Contest Preparation Strategy in full detail.
Diet
Same Meals as Thursday written about on our Facebook page here. (One Meal after cutting water along with some Raisins(Simple Sugars)and Vegetable Glycerine
Water at 1 Gallon today consumed up until 8PM tonight. (this is 75% of the previous week’s daily water consumption)(Her contest is about 4PM tomorrow with Pictures on the Red Carpet @1PM)
Expel OTC diuretic-3 Dosages taken with last two meals of the day and one right before bed.
Vegetable Glycerine-1-2 Tablespoons functions as a “plasma expander” which will help to pull water/glycogen from the carb consumption into her muscles ensuring they appear full/not flat.
Saturday AM-Depending on how Anh looks (Flat?-Simple Sugar Meal | Good?-Raisins and Egg Whites |Holding Water?-Egg Whites Only and Another Dosage of Expel-Perhaps a 60 Minute Low Intensity Cardio Session on the bike
Tips and Tricks
Epson Salt Bath-30 Minutes Before Bed Friday Night-400grams of Epson Salt and Hot Water will drastically increase perspiration and help to pull intra-cellular water out especially in women’s estrogenic fat pocket areas like hamstrings, adductor area. This will also ensure Anh awakes dry and super lean. (Shredded would be for me but for Anh in a bikini/fitness event, she isn’t wanting to be ultra-shredded-more on that in another blog)
Potassium @99mcg each meal and Magnesium at 500mgs every third meal(This ensures Anh keeps electrolytes and minerals in balance after the yo-yo-ing of water, carbs, fat, protein and diuresis)
Red Wine-175mls 20 minutes before photos and if contest is 3 Hours later repeat. This will increase vascularity potentially and also reduce nerves. (Lots of Media doing interviews and you want to minimize if not eliminate the potential for stage fright)
Preparation H–(AHAAA..super secret revealed right here)Just as this ointment treats hemorroids by extracting excess water from swollen blood vessels, it’s just as effective(perhaps even more)in REMOVING SUBCUTANEOUS WATER WHEN APPLIED DIRECTLY TO THE SKIN-Anh might apply this 2-3x the last 3 hours leading up to the show in her hamstring/glute tie in region. (This is her lone trouble spot and always has been since the births of the MUSCLE B’s(Although Daddy can honestly say by looking at Mommy right now (HOT MAMA as Alex has affectionately dubbed her )she is unlikely to need it. BAM!
Due to Mommy not posing but just walking the stage (Bikini/Fitness Style), she doesn’t need to practice Posing or Isometric flexion. Even though both Daddy and Mommy will do that tonight in front of a mirror to tighten up her routine.
There you go.
A Last 24 Hour Contest Prep Strategy that can be used by any Male/Female Fitness/Bodybuilding competitor before their show.
And to think this site doesn’t charge a single penny. There are people out there CHARGING AN ARM AND A LEG AS COACHES for this kind of information. (Thankfully TMC have day jobs)
To all of our Fans and Followers, we appreciate the support and admiration you’ve shown us/Anh in the last couple of weeks. She is truly an amazing woman to be able to pull this off with such a demanding life schedule.
In all honesty, the woman sleeps about 3.5 hours a night at best. And her sleep isn’t truly restful as she’s constantly awakened by screaming and fussing Muscle B’s. And to think she doesn’t complain or even wake Daddy up to handle them when it’s clearly his turn.(He does help and prepare bottles and make trips to the potty but it pales in comparison to Mommy’s nightly endeavors)
The Muscle Couple has really been after it the last couple of months.
After a lot of “family drama” earlier in the year, Mommy and Daddy have really focused inward and taken our training to another level.
We had planned on competing only in November at the Muscle Mania Fitness Universe Event but since Anh started Hot Pilates/Yoga she’s attacking cardio from a completely different level. Daddy is enormously proud of Momma and her new found love of HIT cardio.
The results have been AMAZING and justification for Anh competing this upcoming weekend in LA at the Miss Fitness Hollywood Contest @The Grove Los Angeles. (The contest is part of the Shape Up America Event )
As we usually do when detailing our Contest Prep, here is how Anh’s diet is structured for this week. We’ve made some slight tweaks due to her not competing in Figure but Bikini.
Monday-Day 1 of De-Carb Phase
5-7 Feedings of Cubed Ribeye with Sea Salt and Olive Oil Almonds
1.5 Gallons of Distilled Water
Hot Pilates for 90 Minutes
Day 1 of Depletion Workout
20 Minutes of Mod Intensity Cardio on Upright Bike Post Depletion Workout
Tuesday-2nd Day of De-Carb Phase
Same Food and Water
Hot Pilates for 60 Minutes
Day 2 of Depletion Workout
20 Minutes of Cardio Same as above
Wednesday-Last Day of De-Carb Phase
Same Food and Water
No Pilates (running really low on Muscle Glycogen and don’t need Catabolism)
Day 3 of Depletion Workout(Likely 1 Set of 25 Reps and only 1 Rotation)
Cardio Depending on how she looks/feels
Thursday-Re-Carb with EFA’s and Lean Protein Only (Because she isn’t posing and there is really no need to “Super Glycogenate” Anh will reintroduce low glycemic portion control carbs at every meal before 6PM to refuel muscle glycogen stores but at the same time maintain low insulin and high glucagon to keep her body maintaining maximal leanness.
5 Feedings of Steamed Chicken/Tillapia, a Small Boiled Yam and Asparagus. Her last meal after 6PM will not contain a Yam but only Protein and Asparagus. Anh will have a teapoon of Udo’s Oil (7 gms of EFA’s @ every meal to make sure she gets enough EFA’s. If she is starving at night she will have one or two small “baby spoons” of Almond Butter. Same Water (1.5 Gallons)
No Pilates(we’ll be on the road early Thursday on our way to LA)
No Training
Potentially 45 minutes of Low Intensity Cardio at night depending on condition
Friday-Re-Carb (Almost Mirror Image as Thursday with exception of Drinking only 1 Gallon of Distilled Water--So many people screw up regarding Water Intake and Restriction. The body needs as much water as possible to continue to minimize it’s production of Aldosterone (More on that in an upcoming post)
No Pilates
No Training
Potentially 30 Minutes of Low Intensity Cardio depending on Condition(We might be walking the Santa Monica Promenade/Venice Beach Strand with the girls too and that should be more than enough)
Saturday-Show Time
Eat Normally as Thursday and Friday.
If flat or low muscle glycogen, glass of Red Wine about 20 Minutes before going on stage.(Calm Nerves) along with some Simple Sugars like Raisins/Gummy Bears.
That’s her diet.
Anh’s supplements are minimal.
Multi Vitamin/Mineral, Bone Up, Folic Acid. The only thermogenic she’s using is Slimquick Ultra powdered drink supplement she adds to her water. The packets help dull her appetite and give her energy during Pilates/Training.
Check out some recent videos of TMC training with 10 Second Negative Emphasis Style.
This type of training is not for the faint of heart and definitely requires a spotter/training partner to get maximum benefit and make every rep and second under tension count.
Reverse Pull Downs with 10 Second Negatives
Tomorrow-More videos and details on ANH’S INCREDIBLE DRIVE AND DETERMINATION WHILE BEING SUPER MOM!
The Shape Up America Event should have over 50k people attending from all over the West Coast. It is being broadcast all over local and regional TV in Southern CA as event organizer Mike Torchia has been on a full court press positioning the worthwhile cause to the world.
They are still accepting competitors for the event.
Any Fitness Diva’s in So Cal and Vegas looking for some incredible exposure, here is your chance.
Stay tuned for updates on Anh’s last 6 Days of progress including the following:
Her Daily Diet
Training including Video’s from the last two weeks.
Supplementation
Placating the Muscle B’s <HINT>(Daddy is On Vacation and fully focused on Mommy)
We hope to see you in Los Angeles on August 13th @The Grove.
This is an increasingly prevalent phenotype of aging in America and other industrialized nations: a living hell of progressive weakness, obesity, inactivity, shrinking horizons, sexual impotence, decreased expectations, mounting despair, a growing list of expensive drugs, learned helplessness, sickness, and pain. It's being "All Done At Sixty"...or Fifty.
It's a life of waiting to die from a skin infection or a broken hip or a blot clot, of needing a stupid little fucking go-cart to get from here to there, of not being able to reach your own ass to wipe it, of narcotizing yourself with alcohol, cigarettes, American Idol and Doritos so you don't have to face your own grim existence as a slowly rotting Jabba The Hut.
I see it every day. We call it "old-itis." A joke, I guess, but an obscene one. This gruesome avatar of aging offends the eye, the mind, and the spirit, and it cries out for both compassion and correction."
Ken O'Neill
Excerpted from
Trans-Evolutionary Fitness
Thrive
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