Greetings T-Nation Community! Thanks for reading my post.
This training log will focus on my real-world efforts to main a great physique and healthy life-style as a busy entrepreneur. The most consistent excuse for lack of physical fitness or contentment with one’s health is, “I don’t have time to ::insert something you should be doing here::” We all have the same 24 hours in a day, and with very few exceptions, it is entirely possible to stay lean, look great and be healthy, no matter what your work and family commitments may be. This log will be updated as often as possible as I make it happen, with no BS or false hype.
A brief background on my journey:
-34 years old, 5’4"
-Went through the first 25 years of life out of shape and chubby, never athletic in any way (except for tennis team, which I was decent but not great)
-Got real fat from 23-25 as I had a very sedentary lifestyle and ate crap (though I thought I was being healthy at the time.)
-Hit a low point at 25 when I was putting on a belt with quite a lot of struggling, finally got it on, and the belt buckle popped off and flew across the room. Weight was 205lbs, which at 5’4" with no muscle is pretty damn fat. I would break a sweat going up stairs and had to hold my breath when I tied my shoes.
-Started training for a marathon (because running is what you do when you want to lose weight, right?), got 12 weeks in and realized I absolutely hated running and wouldn’t do it anymore.
-Saw an infomercial for P90X, decided to go all in no matter what. Went through the program twice, and 6 months later was down to 135lbs with a tiny little six pack.
-Found T-Nation around 27, got hooked on Surge Workout Fuel, Metabolic Drive and Finibars. Read hours every day, excited to learn new things. Started the Indigo Hypertrophy program and over time went through numerous programs on the website.
-At 30 years old, after reading some prep logs, decided to step on stage in a natural bodybuilding show. Hired @The_Mighty_Stu to be my coach.
-First year competing I placed 4th, then 2nd at a very competitive INBF Hercules.
-Second year competing, won the overall at both shows and got my pro card.
-Decided to stop competing and focus on life, that was a year and a half ago.
Previous prep logs:
Year 1 - Rob's Road to Hercules: Contest Prep
Year 2 - Rob's 2017 Contest Prep Thread
What I do now:
-I am a full time composer of music for highly competitive marching bands. Most of my clients are high schools, a few colleges, and I also write the pre-game and half-time show for The Baltimore Ravens. I taught middle school music for 8 years, before being able to make the transition to full time composing 3 years ago.
-I invest in Real Estate, and that aspect is starting to take a more full-time roll to composing.
-Married for 5 years to an incredible woman, we’ve been together for 10. We are training partners, we lift every day together and eat the same stuff. She also stepped on stage 2 years ago, I coached her through it and we competed at the same show. An incredible experience.
-I have a short list of clients I coach for training and nutrition. Some are competitors, most are not.
Why am I starting this log?
-It is absolutely essential for me to always maintain an athletic looking physique and healthy lifestyle. As a former fat boy, and someone who never, ever thought I could attain a solid physique, I won’t ever allow myself to go back.
-As my travel/flights increase, various business ventures take more time, and I operate day to day as an entrepreneur, staying healthy is a top priority. Although sometimes it is more challenging than others, I am always able to stay on track with my health and fitness goals, and to keep myself accountable, as well as hopefully provide some motivation for others, wanted to start this log.
Current Training and Nutrition
I still train with a bodybuilding-style 5 day split. Some deviation is required depending on my schedule, but for the most part, it is:
Monday - Back
Tuesday - Chest
Wednesday - Cardio or Off
Thursday - Shoulders
Friday - Legs
Saturday - Arms
Sunday - Cardio or off
After finishing my last contest in June of 2017, I decided to take an extended break from competing. I didn’t want life to take a backseat any longer, and also wanted to give myself a chance to not be in a caloric deficit. I got into competing fairly soon after getting into the gym, and wanted to just focus on life, training, eating normally and putting on some quality muscle over time. So, for the past year and half, I’ve been at maintenance or a caloric surplus, and it’s been fantastic.
Stage weight was 140lbs. 3 weeks ago I was up to 168.4lbs, the heaviest I’ve been a few years. But, I was holding it well and thought I weighed less based on the mirror, my pants or belt weren’t getting tighter, so that tells me I’ve been able to put on some solid LBM. But, summer is coming, and summer bodies are made in the winter. After a year and a half of slowly gaining, it was time to cut again.
This time around, I’m not going as hard as I usually would on a prep. I’m eating in a deficit, about 300 cals, and doing some steady state cardio after weights. On Wednesdays and Sundays, I’ll do a HIIT workout or extended LISS session, unless I’m really feeling like I need a day off physically. Mentally, training is an escape from the day, so I always love to get in the gym, even if it’s just for some light cardio and taking time to relax in the therapy pool and sauna.
So far I’ve been able to lost a pound a week, 165 even this morning. Aiming for 155 by June, which shouldn’t be a problem with this slow and steady approach.
Currently, most of my day is spent in front of my computer in my office writing music, so as I have a pretty sedentary day, I make sure to take a few walks with the dog, and then I meet my wife at the gym in the afternoon when she’s done at work.
That covers where I’ve come from and what I’m doing now. So, what’s coming up? This week is pretty normal for the next 4 days, then Friday-Sunday I’ll be in Seattle with some of my Real Estate investment partners. On longer trips I always make sure to locate the local gyms and get my daily training in. Shorter trips like this, I won’t train, because I want to take advantage of the time with my friends and partners, and check out Seattle as I haven’t been there before.
Please feel free to post any questions any time, and check out my previous prep logs. They’re super detailed and have lots of pics.
