Linkinlog's Max-OT Log

Linkinlog · 01-23-2006, 02:50 PM

Hey everyone,

I migrated here from another popular bodybuilding board. I am going to try the Max-OT program http://www.ast-ss.com/max-ot/max-ot_intro.asp that A.FreeRadical suggested in someones thread. My current stats are:

21 years old
5ft 9 in
~215lb but will do an official weigh in tonight

I was a former tennis player. I played in national tournaments in the 16 and under age division. That all changed when I found out I was going to be a father. My daughter is now 4 and I have had this desk job for over 2 years. I have grown fat and lazy. I am determined to train and get ready for the spring/summer tennis season. I want to play some open tournaments and see how well I can do. Ok, enough background its time for war :mgfight:

**skelooth** · 01-23-2006, 02:56 PM

Good luck man!

Sounds like you had a kid REALLY YOUNG! You have the greatest amount of my respect for sounding like you stuck around with your child. I know so many guys with kids who just 'walked out' and probably don't even know their own kid's birthdays.

How old are you now? 20? 21?

You can do this! :bldance: what are your goals in terms of stats? Any idea of current bodyfat%?

Linkinlog · 01-23-2006, 02:57 PM

Training:

Monday: Legs
Tuesday: Arms and Abs
Wed: Shoulders and Traps
Thursday: Back
Friday: Chest

Cardio: Mix of tennis and stationary bike

I will be sticking to the Max-OT training but will be starting a little light on some exercises because I do not want to injure anything. I have been lifting for a few months, but I have not been doing squats or deadlifts. The main thing is to get into a routine that I can do week in and week out for the next 12 weeks. I plan to drop the bodyfat and put on some lbm.

**A.FreeRadical** · 01-23-2006, 02:58 PM

Quote:

Originally Posted by Linkinlog

Hey everyone,

I migrated here from another popular bodybuilding board. I am going to try the Max-OT program http://www.ast-ss.com/max-ot/max-ot_intro.asp that A.FreeRadical suggested in someones thread. My current stats are:

21 years old
5ft 9 in
~215lb but will do an official weigh in tonight...

Hey, good luck with Max OT, Linkinlog. I'll be watching this thread to see how you are doing.

*

Linkinlog · 01-23-2006, 03:03 PM

Hey Skel,

I have been following you for a while now. I followed one of your threads to over here and have been hooked. As for my daughter, yes I was 17 when she was born. My wife and I had been dating for around 2 years. We got married two months after Hannah was born and just had our 4 year anniversary. She is part of the reason I want to get back into shape. I forgot to add that I had my bf tested a few months ago and it was around 27%. I want to get that down to 15%, maybe lower. The main thing here is getting to a healthy weight and hopefully putting some muscle on along the way.

Mr FreeRadical,

I have read many of your threads too! I think if I keep my diet in check the weight will melt off.

**skelooth** · 01-23-2006, 03:09 PM

playing tennis will DEFINITELY help you shred pounds off bro

as far as I'm concerned tennis is full fledged HIIT. (I know it winds me out!) I don't think a lot of people realize how hard of a sport tennis is!

Linkinlog · 01-23-2006, 03:15 PM

Meals and Supps:

Supplements:
- ON Whey Protein Chocolate
- MultiVitamin
- Fish Oil Caps

Meal Schedule:

Meal 1: Protein shake, MV, Fish Oil Caps
Meal 2: 1 Cup of Oatmeal w/ Splenda , Hard Boiled Egg (sometimes)
Meal 3: Tuna, LF Mayo, Pickle Relish, Fruit, Salad w/ Italian Dressing
Meal 4: Pre-WO - Fruit or Hard Boiled Egg
Meal 5: PWO - Protein Shake
Meal 6: Lean Meat, Brown Rice or Small New Potato, Green Veggies
Snacks: 1 Tbs Peanut Butter or Handful of Cashews

I will probably not be counting calories because I work full time and take 9 hours of college. I think that this diet is sensible and easy to prepare. I will be changing it up some to keep it from getting boring, but this will be the menu for most days.

Also, I have pictures but they are on my home computer. They will be posted either tonight or tomorrow. Thanks for stopping in! All comments and suggestions are welcome. :boink1:

Linkinlog · 01-23-2006, 03:18 PM

Quote:

Originally Posted by skelooth

playing tennis will DEFINITELY help you shred pounds off bro

as far as I'm concerned tennis is full fledged HIIT. (I know it winds me out!) I don't think a lot of people realize how hard of a sport tennis is!

Ok, a little more background. I started playing tennis when I was 10. I was very overweight but enjoyed playing. When I started getting serious about it, I started going to a club across town playing 4 hours a day. I dropped around 50lbs in less than 2 months. I am hoping that jumping back into a healthy lifestyle full fledged (last few months have been half-assed) that I can shed the weight pretty quick. I know it will take longer than 2 months this time, but I in it for the journey.

**skelooth** · 01-23-2006, 03:28 PM

don't be in it for the journey, be in it for the lifestyle!

It's rough at first, but if you can honestly make health and fitness a LIFESTYLE change you will never be able to thank yourself enough. Exercising and eating healthy foods, taking vitamins, etc, are VERY common / easy for me to do at this point, because it's just the way I live. When you can get to that point, that is when you will reap the true benefits!

I take it your diet has not been so good in the recent past? How bad has your diet been? I know I used to binge of pizza and fast food almost daily when i was out of shape.

Linkinlog · 01-23-2006, 03:39 PM

Quote:

Originally Posted by skelooth

don't be in it for the journey, be in it for the lifestyle!

It's rough at first, but if you can honestly make health and fitness a LIFESTYLE change you will never be able to thank yourself enough. Exercising and eating healthy foods, taking vitamins, etc, are VERY common / easy for me to do at this point, because it's just the way I live. When you can get to that point, that is when you will reap the true benefits!

I take it your diet has not been so good in the recent past? How bad has your diet been? I know I used to binge of pizza and fast food almost daily when i was out of shape.

Good point. This is my lifestyle change. I eat very good at work, but once I get home it is hard to eat right. My wife always wants to "get something quick" because she is tired from work. I WAS giving in to her and we would eat out almost every night. Now, I bought tons of groceries and told her that I am eating at home. If she wants to eat what I am eating that is fine, if not, she can go get herself some food. She is like 5' 8" 120lb and can eat whatever she wants without gaining an ounce. Basically I will be cooking dinner everynight to avoid eating out. That has been my kryptonite as of late. Luckily, I have still been losing a little at a time because of working out and eating good at work. I know that if I dedicate myself I will begin to lose the weight much quicker. :lsaber: <--- I like all these smileys!

**A.FreeRadical** · 01-23-2006, 03:58 PM

Quote:

Originally Posted by Linkinlog

Training:

Monday: Legs
Tuesday: Arms and Abs
Wed: Shoulders and Traps
Thursday: Back
Friday: Chest

Cardio: Mix of tennis and stationary bike

I will be sticking to the Max-OT training but will be starting a little light on some exercises because I do not want to injure anything. I have been lifting for a few months, but I have not been doing squats or deadlifts. The main thing is to get into a routine that I can do week in and week out for the next 12 weeks. I plan to drop the bodyfat and put on some lbm.

This sounds like an excellent plan. By all means, go light until you find your 4-6 rep max that can be done safely.

The one downside to Max OT is that it can be demanding on tendons/ligaments and joints. I would suggest that you do lots of warmup prior to lifting max ot. I do 15 minutes of treadmill general warmups and then I do muscle group specific warmups before ramping up to heavy weights. Taking glucosomine/chondroitin/MSM and fish oil capsules help me with the joints and connective tissue too.

*

Linkinlog · 01-23-2006, 04:20 PM

Quote:

Originally Posted by A.FreeRadical

This sounds like an excellent plan. By all means, go light until you find your 4-6 rep max that can be done safely.

The one downside to Max OT is that it can be demanding on tendons/ligaments and joints. I would suggest that you do lots of warmup prior to lifting max ot. I do 15 minutes of treadmill general warmups and then I do muscle group specific warmups before ramping up to heavy weights. Taking glucosomine/chondroitin/MSM and fish oil capsules help me with the joints and connective tissue too.

*

Would it be a bad idea to do the cardio first? The program suggests a 16 minute HIIT session on a stationary bike. I also noticed that in week 2 or 3 of the Max-OT he goes into the importance of warming up correctly. I will be warming up extensively, even more so on leg day because I cannot afford a knee or other joint injury. I want to be able to play competetively this spring, not be watching from the sidelines.

**skelooth** · 01-23-2006, 04:25 PM

yeah, eating out is the downfall of many of us :nosthumbs when you cook at him it puts you in control of your food, which ultimately puts you in control of your body.

Don't you hate people who eat whatever they want and don't gain an ounce?

Lift · 01-23-2006, 04:29 PM

You seem to have a great plan, i'll be following along

You should always try and warm up with a bit of cardio first it helps get everything loose and warm and reduces the chance of injury. For my pre-workout out warmup i often do a little walking some light jogging or a little light cycling

and lots of stretching. If you want to do HIIT or a low-med intenisty 45-60mins session do it after

**A.FreeRadical** · 01-23-2006, 04:54 PM

Quote:

Originally Posted by Linkinlog

Would it be a bad idea to do the cardio first? The program suggests a 16 minute HIIT session on a stationary bike. I also noticed that in week 2 or 3 of the Max-OT he goes into the importance of warming up correctly. I will be warming up extensively, even more so on leg day because I cannot afford a knee or other joint injury. I want to be able to play competetively this spring, not be watching from the sidelines.

I do 15 minutes at 3.5 mph on the treadmill prior to working out. I then workout with weights for 60-75 minutes, and then do 30 minutes of variable speeds on the treadmill after the workout. If I do much more for my pre-workout cardio, I don't have enough left for my intensive lifting. I am no expert on cardio, but I would do the HIIT after the workout because it would wear me out. It you only want to do before or after, you could try it both ways and see what works best for you. I forget what it is like to be 21.

*

Linkinlog · 01-23-2006, 05:11 PM

Well, you make a good point. How am I going to put 100% into my lifting if I first put 100% into my HIIT. The sad thing is that I am 21 and look like a troll. I should be 21 (22 in 8 days) and fit instead of almost 22 and fat. My energy level is not anywhere near where it was because of the last few years of abuse I have put my body through. A sedentary life combined with poor eating really does a number on your body. Luckily, I am still young enough and determined enough to change my life.

dton · 01-23-2006, 10:06 PM

All the best to you sir, I hope it's a successful time for you.

Cheers for the log, I'll be readin'

DJohnson · 01-24-2006, 01:20 PM

I'd just like to say I love Max-OT and have had great results.

Best lifting program in my opinion.

Good luck.

**A.FreeRadical** · 01-24-2006, 02:03 PM

Quote:

Originally Posted by Linkinlog

Well, you make a good point. How am I going to put 100% into my lifting if I first put 100% into my HIIT. The sad thing is that I am 21 and look like a troll. I should be 21 (22 in 8 days) and fit instead of almost 22 and fat. My energy level is not anywhere near where it was because of the last few years of abuse I have put my body through. A sed

01-23-2006, 02:50 PM	#1
Linkinlog Amateur Join Date: Jan 2006 Posts: 88 Recipes: 0 Rep Power: 4	Linkinlog's Max-OT Log Hey everyone, I migrated here from another popular bodybuilding board. I am going to try the Max-OT program http://www.ast-ss.com/max-ot/max-ot_intro.asp that A.FreeRadical suggested in someones thread. My current stats are: 21 years old 5ft 9 in ~215lb but will do an official weigh in tonight I was a former tennis player. I played in national tournaments in the 16 and under age division. That all changed when I found out I was going to be a father. My daughter is now 4 and I have had this desk job for over 2 years. I have grown fat and lazy. I am determined to train and get ready for the spring/summer tennis season. I want to play some open tournaments and see how well I can do. Ok, enough background its time for war :mgfight:

01-23-2006, 02:56 PM	#2
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	Good luck man! Sounds like you had a kid REALLY YOUNG! You have the greatest amount of my respect for sounding like you stuck around with your child. I know so many guys with kids who just 'walked out' and probably don't even know their own kid's birthdays. How old are you now? 20? 21? You can do this! :bldance: what are your goals in terms of stats? Any idea of current bodyfat%? __________________

01-23-2006, 03:09 PM	#6
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	playing tennis will DEFINITELY help you shred pounds off bro as far as I'm concerned tennis is full fledged HIIT. (I know it winds me out!) I don't think a lot of people realize how hard of a sport tennis is! __________________

01-23-2006, 03:28 PM	#9
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	don't be in it for the journey, be in it for the lifestyle! It's rough at first, but if you can honestly make health and fitness a LIFESTYLE change you will never be able to thank yourself enough. Exercising and eating healthy foods, taking vitamins, etc, are VERY common / easy for me to do at this point, because it's just the way I live. When you can get to that point, that is when you will reap the true benefits! I take it your diet has not been so good in the recent past? How bad has your diet been? I know I used to binge of pizza and fast food almost daily when i was out of shape. __________________

01-23-2006, 04:25 PM	#13
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	yeah, eating out is the downfall of many of us :nosthumbs when you cook at him it puts you in control of your food, which ultimately puts you in control of your body. Don't you hate people who eat whatever they want and don't gain an ounce? __________________

01-23-2006, 02:57 PM	#3
Linkinlog Amateur Join Date: Jan 2006 Posts: 88 Recipes: 0 Rep Power: 4	Training: Monday: Legs Tuesday: Arms and Abs Wed: Shoulders and Traps Thursday: Back Friday: Chest Cardio: Mix of tennis and stationary bike I will be sticking to the Max-OT training but will be starting a little light on some exercises because I do not want to injure anything. I have been lifting for a few months, but I have not been doing squats or deadlifts. The main thing is to get into a routine that I can do week in and week out for the next 12 weeks. I plan to drop the bodyfat and put on some lbm.

01-23-2006, 03:03 PM	#5
Linkinlog Amateur Join Date: Jan 2006 Posts: 88 Recipes: 0 Rep Power: 4	Hey Skel, I have been following you for a while now. I followed one of your threads to over here and have been hooked. As for my daughter, yes I was 17 when she was born. My wife and I had been dating for around 2 years. We got married two months after Hannah was born and just had our 4 year anniversary. She is part of the reason I want to get back into shape. I forgot to add that I had my bf tested a few months ago and it was around 27%. I want to get that down to 15%, maybe lower. The main thing here is getting to a healthy weight and hopefully putting some muscle on along the way. Mr FreeRadical, I have read many of your threads too! I think if I keep my diet in check the weight will melt off.

01-23-2006, 03:15 PM	#7
Linkinlog Amateur Join Date: Jan 2006 Posts: 88 Recipes: 0 Rep Power: 4	Meals and Supps: Supplements: - ON Whey Protein Chocolate - MultiVitamin - Fish Oil Caps Meal Schedule: Meal 1: Protein shake, MV, Fish Oil Caps Meal 2: 1 Cup of Oatmeal w/ Splenda , Hard Boiled Egg (sometimes) Meal 3: Tuna, LF Mayo, Pickle Relish, Fruit, Salad w/ Italian Dressing Meal 4: Pre-WO - Fruit or Hard Boiled Egg Meal 5: PWO - Protein Shake Meal 6: Lean Meat, Brown Rice or Small New Potato, Green Veggies Snacks: 1 Tbs Peanut Butter or Handful of Cashews I will probably not be counting calories because I work full time and take 9 hours of college. I think that this diet is sensible and easy to prepare. I will be changing it up some to keep it from getting boring, but this will be the menu for most days. Also, I have pictures but they are on my home computer. They will be posted either tonight or tomorrow. Thanks for stopping in! All comments and suggestions are welcome. :boink1:

01-23-2006, 04:29 PM	#14
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 840 Recipes: 0 Rep Power: 11	You seem to have a great plan, i'll be following along You should always try and warm up with a bit of cardio first it helps get everything loose and warm and reduces the chance of injury. For my pre-workout out warmup i often do a little walking some light jogging or a little light cycling and lots of stretching. If you want to do HIIT or a low-med intenisty 45-60mins session do it after __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

01-23-2006, 05:11 PM	#16
Linkinlog Amateur Join Date: Jan 2006 Posts: 88 Recipes: 0 Rep Power: 4	Well, you make a good point. How am I going to put 100% into my lifting if I first put 100% into my HIIT. The sad thing is that I am 21 and look like a troll. I should be 21 (22 in 8 days) and fit instead of almost 22 and fat. My energy level is not anywhere near where it was because of the last few years of abuse I have put my body through. A sedentary life combined with poor eating really does a number on your body. Luckily, I am still young enough and determined enough to change my life.

01-23-2006, 10:06 PM	#17
dton Pro Stature Join Date: Nov 2005 Posts: 222 Recipes: 0 Rep Power: 5	All the best to you sir, I hope it's a successful time for you. Cheers for the log, I'll be readin'

01-24-2006, 01:20 PM	#18
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 964 Recipes: 0 Rep Power: 44	I'd just like to say I love Max-OT and have had great results. Best lifting program in my opinion. Good luck. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%