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    Thread: MarvelNerd Old Dog Training Log

    1. #1
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      MarvelNerd Old Dog Training Log

      I wanted to get a log started so we all see the success of hard work and accountability. This log isn’t about me but will be an extension of what I do.
      I am totally open to criticism and tweaking (diet and exercises).

      I will log my exercise regimen and stats.

      I will log my diet and calorie intake.

      I will log my supplements and supplier.

      Current Stats

      Age: 42
      Height: 72 inches
      Weight 240
      Lean Mass 196 lbs - checked using bod-pod or air displacement.
      BF% 19-20 percent

      No excuses here. Got Covid stopped doing cardio and gained about 30 lbs. Life happens but I can better.


      Sent from my iPhone using Tapatalk

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    4. #2
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      Exercise Plan

      I use an APP called JEFIT I have used it for 6 years or so. Right now I am on a de load resensitivity session. I am prepping and planning for my next meso cycles. This is currently just above maintenance for me.

      For two weeks I am simple going in doing sets 70 percent of normal volume and hitting the road.

      After that I will include more of my drop sets, iso hold, and failure work.










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    7. #3
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      This fluctuates some but mainly only if I get a sale on something. This week I got a sale on Greek yogurt.

      Diet

      2200 Calories a day currently
      I log everything with Cronometer

      Breakfast 6:30 am

      340 g of Fage 0 fat Greek yogurt 2 scoops of whey protein (muscle milk)
      Steel Cut oats 40 grams

      10 am

      Broccoli 80 grams
      1% Milkfat cottage cheese 226 grams

      12:30 pm
      280 grams of baked potatoes w/ salt n pepper
      Cooked skinless chicken breast 7 oz

      Light cardio 230pm to 315 pm
      Walking 10 percent grade 3.3 mph

      4:30 pm

      Fage Greek yogurt 213 grams
      1 scoop muscle milk chocolate 34 grams

      6:30 pm

      6 pieces fit 45 calorie wheat bread
      2 eggs
      250 grams of egg whites
      ( I still get eggs for a 1.50 a dozen from a farm)

      Total 2106

      286 grams protein
      144 grams carbs
      35 grams fat


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    10. #4
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      Chest/ Back Day

      This is a new workout. I usually use my new workouts for my de load weeks. This gives me an opportunity to use light weights while I ensure form and flow of the sets is correct.




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    13. #5
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      is back in the gym
       
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      subbed brother
      Looking forward to your results
      daily logs is that what we need here, to stay motivated

      Will be a before / after pics also
      NOBODY CARES, WORK HARDER

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    16. #6
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      is Riding the gain train baby!
       
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      Following along, GET SOME!
      GET SOME!

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    19. #7
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      Quote Originally Posted by Keule206 View Post
      subbed brother
      Looking forward to your results
      daily logs is that what we need here, to stay motivated

      Will be a before / after pics also
      I will have to talk myself i to the before and after. It definitely shows the progress. Maybe monthly progress pics.


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    22. #8
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      Quote Originally Posted by JohnMcc View Post
      Following along, GET SOME!
      Thanks brother. I might be over 40 but John Meadows is a personal hero of mine. He worked his butt off and had crazy intensity in his workouts. I like his style.


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    25. #9
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      Tonight’s dinner “Anabolic French Toast”
      Low calorie wheat bread
      2 whole eggs
      250 grams of egg whites
      Vanilla - a drop from the essential oils
      Cinnamon




      Below is the breakdown from Cronometer for the day.

      243g protein
      177g carbs
      33g fats

      Being pretty consistent with the diet.




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    28. #10
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      Quote Originally Posted by MarvelNerd View Post
      Thanks brother. I might be over 40 but John Meadows is a personal hero of mine. He worked his butt off and had crazy intensity in his workouts. I like his style.


      Sent from my iPhone using Tapatalk
      I'm a big fan of John Meadows training styles. He was a smart guy that just figured things out for himself as he progressed like many of us here.
      GET SOME!

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