marko`s log

holy ****!!!!! :eek2: go to your very first post with those "interesting poses" and look at yourself Mark. You will even be able to see it in yourself. Before you looked like a tough bro, maybe he comes from athletics background, maybe a 'has been'

BUT NOW you look like

sheeyaht man! that dudes in shape, definatley a player, sweats regular, I want him on my team!

Fantastic progress! Truly man.

namaste

FF
 
just compare Feb to April! what do you figure your deficit is? Were you doing the shred diet? I can't imagin surviving on 2K cals.

my goodness, I have that down by 11:am for sure. And i do it with pita bread peanuit butter, and wheat toast and oatmeal, and graperfruits and bananas and flax seed, and I'm still hungry all the time.

how did you get your skin to stay so tight too? you have somebody behind you pinching it or something... LOL!!! thats what chillen does... hahaha that's not funny, just kiddin, kinda :D
 
my defecit is about 3-500 cal but eating healthy
I decided against the "get shredded diet" ..too many supps

i worked hard and run 45 miles a week (thankfully i can now after a torn hamstring)

At the mo i guess im about 14% i will get down to 8-9% i seven weeks.

Just to get the abs out for summer and then do a nice bulk.

its all about applying yourself if you can do that ..then the world is youre oyster(full of zinc)
 
marko157 said:
my defecit is about 3-500 cal but eating healthy
I decided against the "get shredded diet" ..too many supps

i worked hard and run 45 miles a week (thankfully i can now after a torn hamstring)

At the mo i guess im about 14% i will get down to 8-9% i seven weeks.

Just to get the abs out for summer and then do a nice bulk.

its all about applying yourself if you can do that ..then the world is youre oyster(full of zinc)
Click to expand...

Looking lean brotha..!
 
I guess you look alrite...............








Just kidding man you look awesome, you gunna get some ladies this summer thats for sure.
 
marko157 said:
my defecit is about 3-500 cal but eating healthy
I decided against the "get shredded diet" ..too many supps

i worked hard and run 45 miles a week (thankfully i can now after a torn hamstring)

At the mo i guess im about 14% i will get down to 8-9% i seven weeks.

Just to get the abs out for summer and then do a nice bulk.

its all about applying yourself if you can do that ..then the world is youre oyster(full of zinc)
Click to expand...

Marko, like I told you in the chat room: I am going to be on you like a stamp on an envelope.


I am going to have my eye on you for the next 8 weeks:

Eye1-1.jpg


You are going to be sick of me, if this pisses you off for the next 8 to 10 weeks, and you reach your goal, then GET PISSED!

Here is a short Snippit of a post by a person I respect, and in this post, I agree with what he is saying..

stroutman81 said:
I'm as busy as they get... I'm sure we're all busy. I manage a financial advising firm, I own and operate a personal training business, and I train for a local gym. Married, own a home, pets, blah, blah blah. Pretty much any young person who gives a damn nowadays is butt busy.... it's the nature of this society. I'm not trying to judge.... I'm just saying it's possible to eat well even with a full schedule. It just takes a little planning and preparation.
Click to expand...

We all have lives, get busy, and have wants and desires.....GET OVER IT!


How do you think I reached my goal......Crap I get busy all the time.....I have PASSION for my goal.....I WANTED IT!

SO DO YOU!


MAKE ROOM for your goal,,,,,,,,,and do it......I DONT WANT TO HEAR IT....

YOU ARE NOT A CRY BABY!.........You are a doer!.........


I want a CLEAR and CONCISE Post on:

1. Your goals. (Again). GET Down and jiggy with it! Let hang out!

2. What is your current diet?

I dont want to hear I am 300 calories in deficit, blah, blah.......I want specifics.........AND you know what I am getting at, I am not posting to a new person. I dont care if you posted it before, I want to know what you approximated your MT Line to be, and which calorie approximator you used, etc, etc.

3. Lay out your your current training, "specifically" Understand? Your complete weight program, and ALL fitness activities.....UNDERSTAND?


You are going to do this thing........How bad do you want it?

THEN SHOW IT........But doing what "it takes".........GOT IT? THERE IS NO OTHER WAY!


I try to make people believe in themselves all the time: But, in truth, you have to believe in yourself brother.

Have the desire to believe in yourself and the passion to carry it out.


NOW ROCK!


Best wishes,


Chillen
 
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i worked out my MT as ...3141 cals per day (seems a little high)
my calorie intake is around 2300-2500 with at least another 5-700 calories burnt through cardio monday to friday.

Through the week im cutting out carbs ..not completly but significantly.

At the weekend im pretty much eating what i want (not junk) but never above my MT.

My diet is made up from=
chicken
turkey
any fish
green veg
eggs
olive oil
tomatoes
any fruit
cheese
minced beef
oats
couscous
wholewheat spagetti
wholewheat rice
chickpeas
plenty of water.
If i have to eat the same thing over a 5 day period thats ok.

Goin for a run now i`ll post my workout later


mark
 
marko157 said:
i worked out my MT as ...3141 cals per day (seems a little high)
my calorie intake is around 2300-2500 with at least another 5-700 calories burnt through cardio monday to friday.

Through the week im cutting out carbs ..not completly but significantly.

At the weekend im pretty much eating what i want (not junk) but never above my MT.

My diet is made up from=
chicken
turkey
any fish
green veg
eggs
olive oil
tomatoes
any fruit
cheese
minced beef
oats
couscous
wholewheat spagetti
wholewheat rice
chickpeas
plenty of water.
If i have to eat the same thing over a 5 day period thats ok.

Goin for a run now i`ll post my workout later


mark
Click to expand...

What "approximator" are you using? And, what multiplier did you decide to use? I know you probably stated this before, but restate your age, hgt, and wgt.

When you list your workout, be specific. What exactly you are doing each day of the week (inlcuding rest days). When specifying cardio, name the type, and how long it it, and how many times per week (what days of the week too)

Be a little more open with your posts, Marko. I want exercises, sets, reps, and even the approximate time it takes to complete it.

Just as the amount of calories "needed" per person is primarly (keeping things equal) determined through age, wgt, hgt, and sex, the same is true with calories burned through exercise.

I wish I could be training with you, buddy. I would put the spark in yo' ass, you could count on it. But we can do the next best thing.

I hope you had a good run.......8 to 10 weeks,,,,,,shoooot this is a short period in the whelm of life..........NOW GET ROCKEN!


Be proud MARKO! You are great! :) And, I am going to push you, and push you, baby! You ARE going to do this thing!

Once we get the necessary information, we are going to eyeball the calories and nutrition, and your workout, and just see if needs to be any tweaking.......maybe not, but a look see is essential nonetheless.


Best wishes,


Chillen
 
Last edited:
age 38 weight 185 lb
sex -mmmmm
height-5ft 9
currently doing split routine=
MONDAY-BACK+BIS
dead lift 4x10 240lb
bb bent over row 4x10 130lb
lat pull down4x10 120lb
and some iso work for bis concentrated curl or 21`s

TUESDAY-CHEST+TRIS
decline bb bench 4x10 210 lb
pushups body weight 4x12
machine press (butterfly) 3x12 130 lb
tri push down 4x8 60 lb
scullcrushers 3x12 70 lb

WEDNESDAY-SHOULDERS
military press 4x10 90lb
bb shrugs 4x12 180 lb
lateral raise 2x8 15 lb
forward raise 2x8 15 lb
upright rows 4x10 80 lb

FRIDAY-LEGS
squat 4x10 190 lb
calf raises 3x12
leg extensions 4x10 110 lb
db lunges 50lb each hand

weighted ab crunches 3x per week mon wed fri.

at the moment im doing cardi on the tread mill monday to friday for about 7-10 miles per day.

my workouts take no more than 45 mins:)




mark
 
im also thinking about changing to an upper lower split so i can get 2 workouts per body part per week
 
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