The Making of The Long Road to Compete 2005 -2007

[michael arvilla]

this is what i typically eat in a day
meal one: egg whites(a couple low sodium rice cakes)
meal 2: chicken and rice
meal 3: whey protien shake
meal 4:same as meal 2
meal 5 :shake
meal 6:filet mignon rice
meal 7: shake

cardio= half hour to an hour on the treadmill

[Colossus_500]

sounds like a good plan.  try upping that cardio from an hour to 1.5 hours a day.  Switch machines if you have to (30 min per cardio machine), but I think you need to pick that up a bit. 

When you are training, you should go through 3/4 gal to 1 gallon by the time your workout ends.  And try to drink 2 to 2.5 gal. of water per day.  I know it's alot and you'll be running to the bathroom every 15-20 minutes, but it will really get that metabolism kicking into high gear.

Are you measuring out your food? 

[michael arvilla]

sounds like a good plan.  try upping that cardio from an hour to 1.5 hours a day.  Switch machines if you have to (30 min per cardio machine), but I think you need to pick that up a bit. 
When you are training, you should go through 3/4 gal to 1 gallon by the time your workout ends.  And try to drink 2 to 2.5 gal. of water per day.  I know it's alot and you'll be running to the bathroom every 15-20 minutes, but it will really get that metabolism kicking into high gear.
Are you measuring out your food? 

no.......not measuring out food
(im fucking pissing every hour as it is lol )
i gotta eat steak every day (sometimes it's just chicken and shakes all day)
thanx for the advice!

[michael arvilla]

i was doing a half hour 3 x a week before all this pre-contest torture


  now im shooting for 1 hr 3 x a week
(ill back off if and when i get in condition)

[knny187]

Anything more than 45 minutes per session is not a great idea.

If you need to do more....


Do two seesions....morning & late afternoon.

[michael arvilla]

Anything more than 45 minutes per session is not a great idea.
If you need to do more....
Do two seesions....morning & late afternoon.

 sounds like good advice.................. .thanx!

[kicker]

Making good progress Mike.  You look even bigger now, and the lines are starting to come out.  As far as cardio, I recommended no more than 20 minutes HARD (~75-85% of max HR) on the treadmill 3-5 times week.  Sure the relative percentage of fat calories burned will be less than if you did say 45 minute sessions, but overall you'll burn just as many calories, keep you metabolism up for hours afterwards, and save time.  This is more efficient and productive, imo.

[Princess L]

try upping that cardio from an hour to 1.5 hours a day.  Switch machines if you have to (30 min per cardio machine), but I think you need to pick that up a bit. 

Do you realize the comp is 5 months away 
NOT wise advice. 

[Havenbull]

Mike, are you aware that this could go down as one of the biggest internet BB experiments since McFarland... actually the biggest since then..

are you prepared to handle the pressure?

[Bast000]

Do you realize the comp is 5 months away 
NOT wise advice. 

The advice in this thread is hilarious. 

[michael arvilla]

Mike, are you aware that this could go down as one of the biggest internet BB experiments since McFarland... actually the biggest since then..
are you prepared to handle the pressure?

   sure     

     

[michael arvilla]

BTW ..........i really do appreciate all the advice and those who are sincerly trying to help me out!


       http://media.putfile.com/Michael---Proven

[Ursus]

mike u seem to be gettin leaner, slowly but surely....the right way to do so.

also i know chest uis kinda  aprob, in that baove pic looks best i have ever seen it.

gd luck

[michael arvilla]

mike u seem to be gettin leaner, slowly but surely....the right way to do so.
also i know chest uis kinda  aprob, in that baove pic looks best i have ever seen it.
gd luck

 thanks Goudy!!!!!!!!!!!!

 

[Acerimmer1]

The diets working, thats for sure.

[gdavidx28]

guys, lets be honest, mike is a good guy but his body has too many weaknesses: flat chest with gyno, thin legs and calves, skinny forearms, high lats and a thick waist. He was not blessed with good genes.

[Bast000]

..and he mooches off his girlfriend.   

[michael arvilla]

The diets working, thats for sure.

 thanx bro!!!

[michael arvilla]

guys, lets be honest, mike is a good guy but his body has too many weaknesses: flat chest with gyno, thin legs and calves, skinny forearms, high lats and a thick waist. He was not blessed with good genes.

 while i agree with ur assessment i gotta stay positive...............
be the best that i can possibly be..................

[Mr. Intenseone]

while i agree with ur assessment i gotta stay positive...............
be the best that i can possibly be..................

Thats the attitude EVERYONE should have. There's no giving up, you have 5 months and that's alot of time to perfect what you have, you seem to be on tract. At our age (I'm 43) there is only UP especially when it's your first show. I haven't competed in 15 years and it's guys like you who sometimes make me think about doing it again!

[240 is Back]

Mike, what are you running the moment?

12 miles per week.

[Acerimmer1]

while i agree with ur assessment i gotta stay positive...............
be the best that i can possibly be..................

I think this a great thread, I'm really interested to see how much better Mike's going to look.

Mike...

You know what you want to achieve, you have a posative attitude and because you are already improving rapidly you have momentum which is always nice. That's all that really matters.

[michael arvilla]

I think this a great thread, I'm really interested to see how much better Mike's going to look.
Mike...
You know what you want to achieve, you have a posative attitude and because you are already improving rapidly you have momentum which is always nice. That's all that really matters.

 awesome encouragement !!
thank you..............Mike

[Maxxx Testosterone]

Yo Mike, want some tips......gimme $$$$$$ 

no just kidding. Last year my diet looked like this

1. 8 egg white
    2 scoops of whey
    50 g oatmeal

2. 120 g tuna

3. 250 g turkey, or chicken
    100 g vegetables
    1 tbsp olive oil

4. 8 egg white with veggies

5. 250 g horsemeat
    100 g vegetables
     1 tbsp olive oil

6. 120 tuna
     2 scoops of whey

(supplements included ,

multivitamins L: meal 1 and 3
vitamin c : meal 2 and 4
glutamine : meal 1 and 6
synedrex (ECA Stack) 3 with meal 1 ,3 and 4

iwas training 5 days a week with superset and high reps (10-15)
cardio was done 4 times a week on empty stomach or after training

this year i try a new approach.. I ll post some new pics soon.
I know some will say i looked and look like shit..... Fuckin no , im not a ifbb pro and i will never be. Im competing because i Love it and the only thing i care about is constant amelioration.

By the way i look more impressive in real live , im 6 foot 2 , and now 240

Mike Im 100% behind you, so dont give a damn about all the loosers who say shit about you.......they dont know anyfuckin thing. Just care about all the people here who encourage you.

[michael arvilla]

Yo Mike, want some tips......gimme $$$$$$ 
no just kidding. Last year my diet looked like this
1. 8 egg white
    2 scoops of whey
    50 g oatmeal
2. 120 g tuna
3. 250 g turkey, or chicken
    100 g vegetables
    1 tbsp olive oil
4. 8 egg white with veggies
5. 250 g horsemeat
    100 g vegetables
     1 tbsp olive oil
6. 120 tuna
     2 scoops of whey
(supplements included ,
multivitamins L: meal 1 and 3
vitamin c : meal 2 and 4
glutamine : meal 1 and 6
synedrex (ECA Stack) 3 with meal 1 ,3 and 4
iwas training 5 days a week with superset and high reps (10-15)
cardio was done 4 times a week on empty stomach or after training
this year i try a new approach.. I ll post some new pics soon.
I know some will say i looked and look like shit..... Fuckin no , im not a ifbb pro and i will never be. Im competing because i Love it and the only thing i care about is constant amelioration.
By the way i look more impressive in real live , im 6 foot 2 , and now 240
Mike Im 100% behind you, so dont give a damn about all the loosers who say shit about you.......they dont know anyfuckin thing. Just care about all the people here who encourage you.

 hey thanx Maxxx!!


 i do have a question tho................horse meat?!?!!?

(the diet looked great until i came to the "horse meat" part)