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  1. #1
    OLYMPIAN Joshua H's Avatar
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    Thumbs up "Carrier Chronicles of Fitness, The Fitboss Journey to MPD stage."

    As I left off with in my older thread "2013 Journey to The MPD Stage" I will start afresh here with a new thread picking right up where I left off with my photoshoot this past weekend done I now look to take things in a forward direction and really apply myself in the fitness modeling industry as well as the Navy/Military population sector to find my niche within fitness/health/wellness and sports domains.

    Some updates to make known to all who may be following me here are....

    I just moved off the carrier I work for (USS Ronald Reagan) in Coronado, CA and found an apartment to live in about 20 minutes away. A great deal to! I had planned to stay on the ship during our time here but that became a pipe dream fast as its far too hard to live in the same exact place you work M-F 10 hours a day without a kitchen, stove, normal sized fridge, room of your own and all the other nice things that come with having your own pad. So as of today I got moved it to my apartment, excited as hell for that, still need to hit up grocery store and stock the fridge with all the goodies I have been hard pressed to find in a carrier galley or mess deck for the past 3 weeks.

    I peaked at 5.8% bf and 176.8lb the morning of my shoot which was Sunday this past weekend. I have hired 3DMJ as my new coach's to work with my month to month on adding some more size before I shoot for the stage in October. I have my skype consult with Jeff Alberts on Saturday to discuss my plans for nutrition, cardio, training and supplements and I cannot wait for that!

    As for my training, lets get one logged right now to start this posting off right.

    Yesterday was back and chest so here she be.....

    40 minutes mild pace backpacking (a class I lead for my command sailors) at 0700


    630pm.....gym

    rack deads super set with seated chest press machine
    5x15,12,10,8

    neutral grip chins super set with decline bb bench press
    4x8 each

    tbar rows super set with chest dips
    4x10 each

    rope face pulls super set with peck deck fly
    3x15 each

    crunch machine
    3x25

    Thats a wrap for yesterdays lift.......off to hit arms right now. Yeah buddy!

  2. #2
    OLYMPIAN Joshua H's Avatar
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    Yesterday was an of day with just 35 minutes cardio gauntet, 10 mins steady state curve treadmill, 20 minutes spin bike intervals, 10 minutes steady state curve treadmill. Part of a class I lead hence the specific structure of the cardio......

    As of this morning I had my 1 hour skype consult with Jeff Alberts of 3DMJ and here is the game plan for now.

    Carbs 225 daily all week
    Protein 235 daily all week
    Fats 70 daily all week

    So no change be it off day or on day for lifting. I will be doing no voluntary cardio at all for the next month beyond the 5-6 hours per week I get through my job as a fitness specialist for the command. That is more than enough as is we feel so lets not add in more yet.

    I am to add 20g of carbs per week every week to try and coax about half to 1 pound of weight gain per week. If the gains come faster then 1.5lbs/week I hold at the prior weeks intake. If the gains stop or drop, I add in 20 more grams that week (meaning a 40g bump that week). I am being given 1 refeed day per week on the weekend so that I hit 200g protein, 400g carbs and 70g fats. This way I start my week off on Monday with a full stock of energy, carbs and thyroid hormones to build my metabo back up to where it needs to be.

    I am going from a 3 on 1 off routine to a 2 on 1 off 2 on 2 off split (M,T-TH,F) upper/lower split routine with M and T being power days and Th, Fri being strength days.

    The whole idea is to keep volume, exercise and reps consistent but add weight every week in all compound lifts in ranges of 5% a week on average. Assistance moves can be swapped out as I please when I please. Compound lifts are set up for a purpose and are not to be changed until I am told.

    I was 179.5lbs this morning fasted and nude so up 1lb from last week even after going from 2400 kcals to 2700kcals this week with last weeks cheat meal on top of it.

    More to come later folks! Thats all for now...peace!

  3. #3
    OLYMPIAN Joshua H's Avatar
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    Workout #1 is in the books as designed by 3DMJ trainer Jeff Roberts. Today was lower body strength, here she be.

    Squats: 4x6 at 245lbs (2 warm up sets of 15 at lighter weight)
    45 Degree Hyper: 4x8 with 25lbs
    Angled Calf Press: 3x12 with 90lbs
    Ab Crunch Machine: 3x15 with 135lbs

    I also had 1 hour of loaded backpacking today a couple hours before this as part of a fitness class I lead. Couple hours before that I lead a FEP group (fitness enhancement program) for the command which is part hands on, part stand back and lead. Thus the lower volume on strength days.

    Carbs back up as well and I was feeling it to! Felt great to have more energy coming back as we begin reverse dieting this week.

    Sunday morning I was 176lbs even and 6% via BIA. My pics from the photoshoot should be done and ready for posting tomorrow I am told....cannot wait!!

  4. #4
    OLYMPIAN Joshua H's Avatar
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    Today and tomorrow are just cardio only. 40 minutes mild steady state stepmill first thing in the AM. Gotta rest up big time as I have an 8-10 hour, 15-20 mile custom group GORUCK Challenge event on Friday for our command (35 person team) lead my special forces cadre from the GORUCK organization. Its a taste of special ops training simulations while wearing a 30lb ruck sack and hiking for long hours, long distance and while doing obstacles as a team. The idea is to foster team, cohesion, group-think, comradeship among complete strangers etc. The whole shabang! We have men and women, younger and older, former Marines, advanced fitness types and some raw rookies alike in our group. Should be interesting indeed!

    That being the case I am resting up tomorrow and Thursday to be ready to go for our start at 0600 on Friday morning. Its gonna be a brutal day indeed by its also going to be fun as hell getting just a small taste of what special ops guys like seals, green beret's, army rangers and marine marcops go through for weeks and months on end to earn their ranks and distinguished ranks in the military armed forces.

  5. #5
    OLYMPIAN Xandoz's Avatar
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    Any updates?

  6. #6
    OLYMPIAN Joshua H's Avatar
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    front casual.jpgunderwear.jpgcasual shirt.jpg

    These are 3 of the pictures from my April 7th shoot. Got more coming.

    I have had 1 really jacked up week or 2 of training since last week Tuesday pretty much! Just jacked up let me say!

    Tuesday-Thursday I took off from the gym to rest up for the GoRuck Challenge we had planned for our command on Friday last week. Long story short this was a 26 person team from our ships command who complete a 11 hour, 17 mile hike with 30lb backpacks on the whole time while doing drills lead by a special forces operative. Sprints, sand crawls, bear crawls, lunging up and down soccer fields, push ups, planks, overhead squats with bags overhead, buddy carries etc. We also have to carry a 100lb log and 50lb log as a group as well a agreed upon team weight item of 35lbs.

    Safe to say that that night and all weekend I was 100% fu&^*ing shot! My lower body was trashed, upper body marked up with scaps, cuts, bruises and rash marks. The worst part was and still is the posterior side of my knee caps and arches of my feet. They are still as sore and tender if not worse then Saturday morning when I could barely walk. I still struggle with stairs up or down....and yes I work on a 8 level aircraftcarrier so go figure that out!

    Leg workouts have been so-so at best while upper body has been fine. I took the whole weekend off to just recoop from the shit I had been through Friday and I think today is my first day back to 100% energy, sleep and restfulness......despite the knees and feet of course.

    The experience was priceless and amazing, unlike anything I have ever done before in my life but......I would not do it again let me say that as well.

    I was so sore and tired and fatigued from Fridays evolution that all I could do (despite only putting down a little over 2000 calories the whole day) was chug a blended whey, banana, oats, pb shake and hit the hay by 10pm. Food was not the priority nor did it even sound that great at the time.....sleep did!

    The next day (woke up at 6am???!) I ate like a god damn bear however. I could not seem to silence the hunger pangs in my stomach for more then a couple hours Saturday and even most of Sunday as well. Its like a delayed boost in appetite from the event or something!?

    My weight even took a weird bounce from 176 last week Sunday to 183 this week Sunday morning under same conditions, scale, time etc. I imagine some inflammation and water retention, Thursday and Saturday carb loads had to play into that as well.

    I have not been back on my normal and newly devised plan from Jeff Alberts of 3DMJ since Monday last week not counting today's upper body workout which went really well. Yesterday was just 35 minute spinning from a class I teach. And no it was not fun at all with my knees so tender......thank god for Advil Liquid Caps!

    Tomorrow I am set to do legs and I intend to give it a go but if my knees hurt to the extent its just being stupid to keep going I will call it off. Not happy with how much this 1 day event has altered my training at whats almost 6 days post event!

    https://sphotos-a.xx.fbcdn.net/hphot...21738399_o.jpghttps://sphotos-a.xx.fbcdn.net/hphot...21738399_o.jpg

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  8. #8
    OLYMPIAN Joshua H's Avatar
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    Yesterday's cardio lower body hypertrophy workout:

    35 minutes intro spin class I taught in the AM.....knees killed by 10 minutes in and stayed a bit tender till afternoon, not cool! MRI Monday morning wont come soon enough!

    630pm workout:

    traditional deadlifts.....(f'd up and thought the plan had ALL exercise set at 10-12 reps for 3 work sets when in fact only deadlifts were set for 4-6 reps at 4 sets.....FML!

    225x12 for 3 sets

    wide stance hack squats to parallel
    25 and 45 per side for 3x12

    prone leg curls
    3x12 at 90lbs

    standing calf press machine
    3x12 @ 135lbs

    abench machine crunch
    2x15

    bench reverse crunch
    2x15

    pnf stretching, foam rolling, done!

    Today was just 35 minutes of intro spin class again this AM, left knee still pissy and sore, right knee a bit better today but still being a bitch on any staircase up or down.

    Piece out ya'all! Have a good weekend!
    UNBA Mens Physique, USAPL 93kg,
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  9. #9
    OLYMPIAN Joshua H's Avatar
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    Yesterday was just 35 minutes cardio once more first thing in the AM......managed to hammer out a gauntlet version of cardio as my knees could take it......right knee was the bitchy one this time, not the left as it was Friday for some reason....??

    5 minute stepper, 5 minute stepmill, 10 minute recumbent, 10 minute treadmill incline walk, 5 minute upper body ergometer. 350 calories total.

    The rest of the day was spent chilling out at farmers market, found the whole foods closest to my place and scoped that out. Picked up my comp cards from Home Depot and they turned out great! Going to start sending them out tomorrow prior to our carriers 2 week departure for open water trials this Wednesday morning through the 15th when we gets back in port.

    I had some Ethiopioan food for the first time ever last night at my roomies strong urge and so I went with it. Got some veggie combo platter thing with traditional injera bread/wrap type thing. The meal was great no doubt, I loved it actually. Spicy, flavorful and different then any other kind of middle eastern food I have had before. Sadly about 3-4 hours later my gut just did not like what was passing through......I got bloated and gassy as all hell! This only got worse over the next couple hours so much so that I bypassed my last meal of the night and hit the hey at about 1030pm on a Saturday night just to give the shit a chance to pass. Not sure what caused it but darn sure glad it was a off day from the gym and not something I ate pre lift or that would have been real bad! I will be more cautious with any kind of new ethnic foods next time in that smaller portions might be a wise choice to gauge my readiness for such cuisine.

    Today we get back to biz with the weights with upper body day 1. Already got my AM cardio done with, 35 minutes stepper/bike/tread combo. Knees still sore and tight but a little better in general but still not close to normal. MRI tomorrow morning......fingers crossed!

    Today is my re-feed/cheat MEAL day in which I get to hit 400g carbs, drop fats down to 60 and lower the protein to 200g.

    Wanted to hit up a local Mexican Burrito joint all week that some co workers were raving about with this giant 3lb "Ghetto Burrito" they have. However with last nights digestive revolt I am not so sure a Burrito let alone a 3 pounder is really in my best interest anymore....

    Now apple pancakes seem to be playing with my head this morning for who knows what reason? I'm Jones-ing for The Original Pancake House's Apple Bake Pancake pretty bad as write this post so perhaps thats what's up later today as well!
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  10. #10
    OLYMPIAN Joshua H's Avatar
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    Talking From The Waters

    May be the one and only chance I get to log so here goes!

    Out on the carrier on the waters now with spotty net reception all day every day, not been able to log till now.

    Been a odd week with no normal gym access but rather the ships gyms (outfitted by yours truely) but with 3500 sailors and 6 gyms the size of most peoples living rooms it gets tight quick....all the time. Thank god for TRX straps and A frames because that has been my foundation workout outside of bench press, squat and deadlift this past week. Likely will be this week as well. Cardio has been good with teaching 5, 30 minute express spin classes each morning M-F. My knees have been better since starting the Naproxen but they both still stiff as shit and painful during the night which bothers me knowing they still that tender when meds ware off.

    Had a bad ass moster size brunch on the ship yesterday morning (they put out a hell of a spread for being a carrier!) for my weekly cheat/carb up and loved every bit of it. The command is sure I have a tapeworm as they could not fathom how a 180lb guy like me can eat 6 plates of food and still keep like such a string bean.

    Taking today 100% off with no cardio or weights to let the knees rest. Had my assistant CFL lead spin today as she is eager to teach some classes herself so this was a shot for her to take the front seat and have at it.

    181lbs and 6.2% as of yesterday AM's check in. No pics as I only have my stateroom to use as private place to hit them and my stateroom mate is ill so he was in there all day, never got a chance to get my shots!

    Thats all for now folks! Have a good week!
    UNBA Mens Physique, USAPL 93kg,
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  11. #11
    OLYMPIAN Joshua H's Avatar
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    After 14 days out at sea I amback at last! (Got back Wednesday night late actually....but none the less, back on dry land and some normal routines of life thank god! Not being able to make a single meal outside of homemade blender shakes gets old fast let me tell you. I get two pretty well balanced meals form the ships officer's galley each day as well so I make do but its far from ideal of course.

    Lifting and training the on the ship while at sea is a bit different to as the ship is well....moving all the time and even a small wave can make squats and deads and even bench press very different then on stable ground I found! I still hit all my workouts, cardio sessions during the 2 week ordeal so no harm done to the grand scheme of things.

    Weight yesterday AM was 178 so only 1 pound gain since starting with Jeff Alberts of 3DMJ April 7th which is really kind of disappointing right now as I should be up 3-4lbs right now coming off a 14 week diet to peak for my photo shoot I did back on the 6th. As off Monday this week Jeff put me at thge following new macros:

    280 carbs (410 carb day)
    230 protein
    70 fat

    I think my cardio frequency has been killing my gains from work demands at the fitness classes I teach daily. 5 spin classes a week for 45 minutes plus others is not likely something a hardgainer ecto like me needs while trying to gain size. Lucky for me that is changing now. I found a sailor on our ship who wants to teach spin really bad and is certified to do so. She will be tkaing over as of Monday for all spin classes. I also have a guy who is CrossFit level 2 certified so he is taking the reins on those 4 classes per week for me. That leaves me to lead the command daily "fat camp" groups, 2x a week TRX workouts and 30 minute abs classes just 2x a week. Most of those are denominational vs participatory so I don't really burn tons of calories in them as the class leader. This drop in excess cardio starting in the coming week should really help things or so I hope anyway. Will see soon!

    Already went to town in the kitchen and whipped up 5 different "Chef Bob" inspired baked goods from his endless list and picture sets of wonderful recipes he comes up with. Made 4 different kinds of protein cake loaves yesterday and knocked out one of them post lift yesterday and it was killer! Only just begun to feed my baking frenzy now that I am back home with full kitchen access at long last!

    Got today off work thanks to CO's word to the command for a having a successful underway, taking Monday as a leave day myself as well so that's a sweet 4 day weekend for this guy which is already begun as of this writing. The weekend has already and still contains seeing some new movies (no pain no gain, iron man, after earth) getting a sports massage, trying 2 local restaurants I been dieing to try and and review for my yelp.com blog and of course 2 workouts to rock out at my normal gym finally!

    Lastly is my Sunday carb up which has many, many good eats planned out already. Cant wait!

    Peace out ya'll!
    UNBA Mens Physique, USAPL 93kg,
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  12. #12
    OLYMPIAN Joshua H's Avatar
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    Some new shots taken yesterday morning after finally being back in my own room with my own camera.

    IMAG1164-1.jpg

    IMAG1165-1.jpg

    IMAG1168-1.jpg


    Doing all that spin class crap for the past 2-3 weeks 5x a week might have some payoff....lol!
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  13. #13
    OLYMPIAN Joshua H's Avatar
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    From Saturday morning. 4 weeks after starting my "off season" although not a bodybuilder like off season where you let things kinda fly as far as body comp goes.......keeping it real of course for MPD but even that aside....working with Jeff Alberts of team 3dmj has been helpful but still rough as I have actually lost a bit of weight since starting with him. Was 177.6 in these pics. This is more then likely due to 2 of the last 4 weeks being on the carrier with limited eating times, food sources and food prep means. That plus my teaching 4-5 fitness classes 5-6x a week does not help much either for an ecto like myself.

    Since we got back last Wednesday night I have been able to get back to a much better eating schedule and my classes have died way down while we are in port to just 2 a day 5x a week. I even had a big carb up meal this Sunday night at a downtown San Diego breakfast joint which was 7, yes 7 specialty flavored pancakes. 4.2lbs worth is what the waitress told me the chef weighed the plate in at.....go figure...

    Finished them all in 20 minutes without really even rushing through them. I was just hungry as shit after my lift Sunday and not happy with the lost weight nor my pictures from that morning. So I sank my sorrows in a pile of pancakes (vs a bottle I guess).









    As of Monday Jeff set my macros to 300 carb, 230 protein, 70 fats, Sunday refeed day I go 400 carb, 200 protein and 70 fats.
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  14. #14
    OLYMPIAN Joshua H's Avatar
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    Picking it back up again fresh with a link to my last blog entry. I will also be posting here from now on with more or less the same details and daily summaries of what the blog has to say but what the hell, more viewers = more feedback right? Please comment at will folks, happy to get input or explain why I do things how I do them.

    I am 5 weeks out today from The ANBF Southern CA HPN Championships in Brea, CA as of today to out things in perspective. Really going for the debut show this time! Nothing in the way and nothing to stop me other then an act of god!

    http://fitbossfoodandfitness.blogspo...23-and-24.html
    UNBA Mens Physique, USAPL 93kg,
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  15. #15
    OLYMPIAN Joshua H's Avatar
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    Back at it again for a new 3 day cycle after yesterdays off day. Lets hop to it for Sundays events....

    We begin with legs! Got to try out the workout at Golds Point Loma, CA today where I found the gym pretty well dead at 545 when I arrived which was sweet as I had the gym more or less to myself and did not have to wait for a single machine the whole session! Score!

    Also did 30 mins on keiser spin bike for 30 mins this morning before breakfast at home, mild intensity effort (HR 140 tops)

    Legs Attack:

    pnf stretch, dynamic movements.....

    seated keiser calf press
    5x30,25,20,15,15

    bb squats
    6 reps a set: 135, 225, 245, 275, 275

    hammer horizonal leg press
    2x20

    prone horizontal leg press machine
    2x12

    standing calf press
    3x15

    prone leg curls
    3x15

    leg extensions
    3x15

    Light stretching outside the gym post lift.....done!

    Daily Grub:

    Post workout meal (2) at Souplantation, monster veggie salad with walden farms ceasar dressing, crushed pretzels. Also had a wheybolic 60 vanilla whey shake on the side.



    Part of tonight's final meal (3)...........cedar plank grilled tilapia fillets!



    Grabbed a shot of my recent re-stock of supplements I have been using for about 3 weeks now and will use through the show on Sept 21st.
    IMAG1690.jpg
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