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Mike Vogel
Diet
“When I hit 25, my six-pack slowly became a five and a half, then a five.” He consulted his
nutritionist: Mom. “At 49, she’s a competitive bodybuilder,” he says. “She’s been a big factor in
how I’ve changed my diet.” Out: Big, calorie-packed meals. In: Smaller portions of lean meat
and vegetables throughout the day.
Working Out
“My wife and I had a little girl last February, so going to the gym became impossible.” “We
bought a home gym. I roll out of bed, walk into the garage, work out, and go about my day. I’ll
bring my daughter out there in her ExerSaucer. I don’t know if I’ll ever go back to a gym.”
“When I graduated from high school, I weighed 125 pounds because of wrestling. Suddenly I
realized I could eat whatever I wanted — plus, creatine was new at the time.” “I went from 125 to
175 pounds, working out like crazy. I was yoked.” “But I wasn’t drinking enough fluids and ended
up with a kidney stone — and 3 weeks of pure hell.”
“I do things that are very uncharacteristic of a normal workout routine,” he says. “I hate cardio.
Absolutely hate it. I grew up as a wrestler, so it was constant cardio, cardio, cardio. The thought
of getting on a treadmill…”
Baseball
“I’m an addict,” he says. He plays in tournaments whenever he can. But the sport didn’t become
a fat burner until a trainer friend turned baseball drills into hard-core workouts. Vogel does this
routine once or twice a week.
“We start out with Oriole drills.” “First we do an all-out sprint down the first-base line, jog from
first to home, sprint from home to first to second, then jog home. Then we sprint from home
around to third and jog home. Finally, we sprint all the way around. We rest 30 seconds, and
then do it all again.”
After that, Vogel takes grounders at “breakneck” speed, scooping up five to 10 at every
position, moving around the infield as fast as he can. Then he picks a position in the infield
while his friend stands 15 feet away and rapid-fires grounders to Vogel, which he then hurls at
the backstop.
“It’s one after another, as fast as we can,” “After a minute, you literally can’t breathe.”
“The experience brought me back to a realistic regimen. Now I do a pretty standard 4-day lifting
cycle: chest and triceps on day 1, back and biceps on day 2, shoulders and traps on day 3, and
then legs on the fourth day. I’ll do 4 sets of everything, but I’ll start out the first 2 sets doing
higher reps, 10 to 12. The last 2 sets I’ll go higher weight, lower rep. Sometimes I’ll take a lot of
weight off and do a fifth set until I burn out.”
Mike’s Favorite Cheat Meal
“My wife is a terrific Southern cook. My favorite of all the great things she cooks is ‘trash
potatoes.’ That’s mashed potatoes with sour cream, bacon, cheddar cheese, and horseradish.
It’s a total gut bomb. I can’t eat stuff like that whenever I want anymore, so when I have it, it’s a
treat.” (Source: Mens Health Magazine)
Diet
“When I hit 25, my six-pack slowly became a five and a half, then a five.” He consulted his
nutritionist: Mom. “At 49, she’s a competitive bodybuilder,” he says. “She’s been a big factor in
how I’ve changed my diet.” Out: Big, calorie-packed meals. In: Smaller portions of lean meat
and vegetables throughout the day.
Working Out
“My wife and I had a little girl last February, so going to the gym became impossible.” “We
bought a home gym. I roll out of bed, walk into the garage, work out, and go about my day. I’ll
bring my daughter out there in her ExerSaucer. I don’t know if I’ll ever go back to a gym.”
“When I graduated from high school, I weighed 125 pounds because of wrestling. Suddenly I
realized I could eat whatever I wanted — plus, creatine was new at the time.” “I went from 125 to
175 pounds, working out like crazy. I was yoked.” “But I wasn’t drinking enough fluids and ended
up with a kidney stone — and 3 weeks of pure hell.”
“I do things that are very uncharacteristic of a normal workout routine,” he says. “I hate cardio.
Absolutely hate it. I grew up as a wrestler, so it was constant cardio, cardio, cardio. The thought
of getting on a treadmill…”
Baseball
“I’m an addict,” he says. He plays in tournaments whenever he can. But the sport didn’t become
a fat burner until a trainer friend turned baseball drills into hard-core workouts. Vogel does this
routine once or twice a week.
“We start out with Oriole drills.” “First we do an all-out sprint down the first-base line, jog from
first to home, sprint from home to first to second, then jog home. Then we sprint from home
around to third and jog home. Finally, we sprint all the way around. We rest 30 seconds, and
then do it all again.”
After that, Vogel takes grounders at “breakneck” speed, scooping up five to 10 at every
position, moving around the infield as fast as he can. Then he picks a position in the infield
while his friend stands 15 feet away and rapid-fires grounders to Vogel, which he then hurls at
the backstop.
“It’s one after another, as fast as we can,” “After a minute, you literally can’t breathe.”
“The experience brought me back to a realistic regimen. Now I do a pretty standard 4-day lifting
cycle: chest and triceps on day 1, back and biceps on day 2, shoulders and traps on day 3, and
then legs on the fourth day. I’ll do 4 sets of everything, but I’ll start out the first 2 sets doing
higher reps, 10 to 12. The last 2 sets I’ll go higher weight, lower rep. Sometimes I’ll take a lot of
weight off and do a fifth set until I burn out.”
Mike’s Favorite Cheat Meal
“My wife is a terrific Southern cook. My favorite of all the great things she cooks is ‘trash
potatoes.’ That’s mashed potatoes with sour cream, bacon, cheddar cheese, and horseradish.
It’s a total gut bomb. I can’t eat stuff like that whenever I want anymore, so when I have it, it’s a
treat.” (Source: Mens Health Magazine)
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