JonKragh Member

I started tracking again this week on a 15% cut (IIFYM). Definitely up to meet some new peeps.

I got so many nice private messages that I'm posting just one last image here from today because it seems a few were inspired... That is such a great feeling BTW so thank you much! Here is a pic after my aforementioned upper body routine today. I wish you all success with your journeys! I never imagined I could make this…

Thanks! I've bounced around my whole life, but this is by far the best I ever looked. I did not think this was possible for me. I hadn't been doing much weights and was doing a HIIT routine like 2 times a week in the before pic. I decided to create a routine based on past experience: - workout 30 mins a day (it's all the…

Thanks man - and I checked out your profile and buying a new bike is an awesome "reason why"! Best of luck on getting that bike and looking great on it!

Amazing progress! You look so much better...great work!

Wow! What a supportive community. You're all awesome! It's been a solo journey working out at home so all of your kind words are a real pick me up. I will pay it forward!

If I was cycling I'd probably take my upper body routine and do it 2 to 3 days a week depending on how determined I was to improve my upper body. I'd also take the above ab exercises from my lower body day and work those into the upper body routine spacing them out. If that made upper body day too long I'd cut out one or…

Haha...thanks! Crest 3d white strips if anyone was wondering.

Thank you all again for the positive replies! Each one of them is truly appreciated! I hope my little journey shows that you can make big shifts in the long run with small focused effort once a day. It adds up. Get yours!

Great question! Using the IIFYM calculator I set the exercise level to 3 days even though I workout 6. My routine is only weights but I don't rest and I tried to add exercises like burpees in there to get my HR up. TDEE seems more art than science and this 3 day setting seems to work for me.

Thanks so much everyone I truly appreciate it! Hope I can inspire at least one person here! Here's a copy paste of my routine. Not sure if the formatting will work here: # Diet - Signed up for MFP (thanks /r/fitness FAQ!). - Week 1&2 - did a Keto-ish diet for about 2 weeks- was learning still - Week 3&4 - IIFYM, 20% cut…

Hey all - just a follow up. Here was my 30 day progress on this goal: Happy holidays all!

Yes! Thank you, will be making these tomorrow!

Just picked this stuff up in bulk at Costco: Eggs, Egg Whites, Canadian Bacon, Fresh Broccoli Florets, Coffee, Walnuts, Almonds, Organic Kale, Char, Baby Spinach, a Premade Braised Kale Dish, Avocados, Poland Springs 1.5 liters, Peppers, Plain Greek Yogurt, Chicken Breast, and Canned Pumpkin (used for various desserts)…

Thanks much!

Thanks much man! I'm determined to make this work! I will check out the program you linked. I've kinda rolled my own program for now. I've been working hard on the diet and workout hard for 20-24 mins a day. * I just put my 2 week progress pic in my profile.

FYI - a MFP member here kindly pointed out that Joe Manganiello (Alcide) just released a book on his workout & diet. The Kindle version was released & delivered to me today. So far at first glance I learned a few new exercises to add to my circuits and that circuit training works great for him. He says that he continued to…

Thanks man! That's a sweet homemade power rack you have too! Our profession really needs to get in better health! It helps the mind. And the mind in everything in programming. I'm sort of a full stack web guy. I've done a lot different things but am now focused now on REST Apis, HTML5 javascript apps, lots of DB work (SQL…

Thanks so much!! :smile:

Hey! Thanks for this reply! Maybe you & others can help add lifts to my routine. I want to do 6 days of circuit training under 30 minutes for each routine. I intend the routines to vary. What's with this 30 minute constraint? B/c that's the time I can swing and I really want to focus on pushing hard and getting the most…

lol!

This sounds like what I'm thinking. Since I'm not starting from total scratch, I've started with a calorie deficit and am still gaining muscle right now. So we'll see. I will post results in a few weeks of my own experiments!

Hey all! I love the replies and the reality check. My goal is to go towards that type of physique under my own constraints. I know it's very unlikely to achieve his results, but it is a target to tailor my workout towards. Keep the replies coming! Appreciate them but want to make sure I don't seem like I expect his exact…

Not sure how to reply with a pic - but here's a link: http://www.trueblood-news.com/the-joe-manganiello-interview-go-big-or-go-home

Agreed! My circuits are 6 days a week - 2 days are legs!