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19 Mar 2011, 19:00
Kudos
Bookmarks
Current Activities of GMAT Club Health & Fitness Group Members (12 Athletes)
Let me start by commending the members of this community for having such amazing work ethic. Over the past couple of years, I’ve seen thousands of people labor through months of GMAT prep (sometimes more than once), endure the painful and humbling experience of business school applications, and go on to attend some of the most prestigious business schools in the world. Unfortunately, none of these achievements come without sacrifice, and I’d wager that most of us abandoned our health and fitness goals somewhere along this journey.- Av – Taking baby steps into the world of bodybuilding
- jko – Cycling and climbing
- Michmax3 – Yoga, cardio, and improving nutrition
- bpengage – Training for a half marathon and improving nutrition
- eskimoroll – Weight training, cardio, tennis, golf, and improving nutrition
- tssambi – Weight loss and improved flexibility
- Entwistle – Weight loss, as well as increased speed, stamina, and strength
- 730i – Training for a marathon
- mbanimal2011 – Training for a marathon
- humphy – Running for weight loss and increased stamina
- futurestrategist – Training with Scooby’s bodybuilding workout
- vwjetty – P90X and basketball
- BMR21 - Crossfit
We’re now in the early months of spring and many of you are probably waiting for business school to begin in the fall, or perhaps waiting for next year’s essay questions to be released sometime this summer. In either case, your goal-seeking personality is probably feeling a little under-challenged right now. So, I’ve got a new challenge for you to achieve over the next 3-6 months: realize your health and fitness goals now (even if they're short-term goals!).
I’m not a fitness expert, but I enjoy researching a new hobby and working hard toward a goal, just like many of you. I’m guessing that we have a few GMAT Club members that are fitness fanatics, so hopefully they’ll stop by and share their advice!
I’ll make a post with my own goals as a template, but feel free to add/omit anything you’d like for your own post. If enough people are interested, I’ll add a sticky thread like we use for applicant profiles for everyone to track their results.
19 Mar 2011, 19:00
Kudos
Bookmarks
My current status: 7/1/11 - Tested max deadlift today at 305 lbs. I need to work this into my routine more often if I'm going to hit 400 lbs. this year.
*1/5/12 - I did hit 400 lbs. on deadlift in 2011, and I hit a total of 1,000 lbs. across bench, squat, and deadlift. Not bad work for all the distractions of being an MBA1
New Goals for 2012
Routine (4-day split with alternating sets and reps for muscle confusion)
*1/5/12 - I saw the biggest increases in strength and size when I switched over to a modified version of Layne Norton's Power + HST Training. It took about 2 weeks for my body to adapt to the high volume and heavy weights, but I was lifting pretty heavy before I started: https://www.simplyshredded.com/mega-feat ... -2011.html
1000 lb. Club - My Progress (Current Weight/Target Weight)
Diet
Supplements
Eating and sleeping are at least as important as your workout, if not more so. Although I try to get as many nutrients as possible from food, I rely on a few supplements to decrease my recovery time and make my nutritional goals easier to meet.
*1/5/12 - I did hit 400 lbs. on deadlift in 2011, and I hit a total of 1,000 lbs. across bench, squat, and deadlift. Not bad work for all the distractions of being an MBA1
| Av's Fitness Goal Tracker | |
| Goals | Status |
| 1. Complete the 12-Week Bulking Routine | Started the program 4/11/11. |
| 2. Reduce body fat to 10% or less | Not going to happen this summer. |
| 3. Increase lean muscle mass by 20 lbs. | +15 lbs. total bodyweight |
| 4. Increase bench press (5 reps) by 40 lbs. | Done! |
| 5. Increase squat (6 reps) by another 75 lbs. | New Max of 300 lbs. on 6/7/11 |
New Goals for 2012
- Finish Tough Mudder in middle position or better - 11 mile race with 23 obstacles (February 2012).
- Achieve powerlifting milestone of 300lb. bench, 400lb. squat, and 500lb. deadlift.
- Get bigger, badder, leaner, and meaner.
Routine (4-day split with alternating sets and reps for muscle confusion)
- Monday - Upper Body A
- Tuesday - Lower Body A
- Wednesday - Rest/Cardio
- Thursday - Upper Body B
- Friday - Lower Body B
*1/5/12 - I saw the biggest increases in strength and size when I switched over to a modified version of Layne Norton's Power + HST Training. It took about 2 weeks for my body to adapt to the high volume and heavy weights, but I was lifting pretty heavy before I started: https://www.simplyshredded.com/mega-feat ... -2011.html
1000 lb. Club - My Progress (Current Weight/Target Weight)
- Bench Press: [strike]203/250 (6/20/11)[/strike] 255 lbs. (12/26/11)
- Squat: [strike]300/350 (6/7/11)[/strike] 345 lbs. (12/30/11)
- Deadlift: [strike]305/400 (7/1/11)[/strike] 400 lbs. (12/27/11)
- Total: [strike]808/1000[/strike] 1,000 lbs. (12/30/11)
Diet
- [strike]Targeting 3000-3500 calories per day with lean meats (chicken, fish, turkey, and lean beef), healthy carbs, and minimal sugars. I'm avoiding fast food whenever possible. Daily intake of ~200g of protein.[/strike]
- [strike]Combining the Power 12 food groups from the Abs Diet with the Leangains Intermittent Fasting Protocol (4 weeks and re-evaluate).[/strike]
- 1/5/12 - Eating as close to 3000 calories per day as I can. Diet is probably hardest aspect of my training to control in business school.
Supplements
Eating and sleeping are at least as important as your workout, if not more so. Although I try to get as many nutrients as possible from food, I rely on a few supplements to decrease my recovery time and make my nutritional goals easier to meet.
- [strike]Gainer (morning and bedtime): 24g Casein, 12g Whey, 1 cup milk, 1 cup oatmeal, 2tbsp peanut butter, and 1 banana blended to deliciousness.[/strike]
- [strike]Multivitamin[/strike]
- [strike]Fish Oil[/strike]
- [strike]ZMA at bedtime for deeper sleep[/strike]
- [strike]Optimum Nutrition Whey Protein (Pre-and-post-workout)[/strike]
- [strike]Optimum Nutrition Casein Protein (Slow-digesting protein used in my morning and bedtime shakes)[/strike]
- [strike]Optimum Nutrition Micronized CreaPure Creatine Monohydrate (Time-tested safe supplement that is amazingly effective)[/strike]
- [strike]MusclePharm Assualt (Pre-workout: Mostly caffeine and my least important supplement)[/strike]
- [strike]MusclePharm Recon (Post-workout: Good blend to reduce soreness, but tastes like garbage juice)[/strike]
- Jack3d Pre-workout - stopping pre-workout usage as I start cardio conditioning for Tough Mudder.
- Scivation Xtend BCAAs Intraworkout for muscle recovery
- Myofusion protein blend - switching back to higher quality casein - probably order some more ZMA too.
21 Mar 2011, 18:13
Kudos
Bookmarks
Hey Av, nice post. I was joking to one of my friends yesterday, wondering 'how much weight Ill gain between now and submitting my applications'.
I got too used to the good life (being lazy and exploring all the great restaurants around town).
:
