Hey world!   Sorry about the delay in the posts for the last couple of entries.. so I am on vacation down in Ft lauderdale with my friend, it has been kinda crazy and have been eating like a king!  For sure not helping me with my fitness goals, but its vacation and you need to spoil your self every once in a while!  I will post some pics here soon, for an idea, last night we took the Bentley GTC out to dinner and then came back to take the Ferrarri F430 out for a rip down A1A to fly around town.. for the record neither of these cars are mine, I wish, but no.. hahaha.  My friend has a killer house down here on the ocean and has been kind enough to share the experience with me for a couple of weeks.  I will get some new entries up here asap, and try not to rub it in too much      oh and I just bought myself an early christmas present and birthday, so I can fit in with the class down here, got the SEIKO Chronograph 200M dive watch, with yellow face.. super nice, but got it on sale!

So was super tired last night and didn’t get a chance to work on my blog until now.   But here was my day for 12/09/09:

Woke up around 8am and went down town to Minneapolis with my brother to go do some long procrastinated paperwork.   After that I needed to head home so I could have enough time to get a workout in before going car shopping with one of my best friends.  Car shopping took forever, and if you know anything about what the weather has been like here in Minnesota for the last couple of days you will know why.  A normal 20 min drive took us and hour and fifteen minutes cause of traffic and accidents from all the snow we have received.  Anyway here is my meal and workout information for yesterday 12/09/09!

Meal Details:

-Bowl of Lucky Charms

-Roast beef peperjack cheese wrap

-Snack bar and Diet coke

Workout

-Protein Shake (30 grams)

-Turky Sandwhich and chips from gas station

-Beef Roast TV dinner

-Bowl of Lucky Charms

Notes:   Not a bad meal day, glad to have finally gotten back in the gym!   Also I started doing some research on natural supplements to take, and read about “Glinko Biloba” and decided to pick some of it up.  It supposedly provides your brain with the fuel it needs to supply a higher level of productivity throughout your day, pretty much like brain food.  Anyway I thought I would try it out and will let you know what I think.  Also at that time I picked up some Complex B vitamins that help convert food into energy.  I just have been feeling like I haven’t had the energy I usually do, and want to stay away from the energy drinks as much as possible, since for a while I was drinking like 2-3 Blue Monsters every day!    

Workout Details:  Have to Run but will update this.. quick note is it was a Leg day for me!

Hey, so today is Monday.. usually a day that I push it my hardest in the gym, but if you have ready my blog on the last two days you may understand why I didn’t even make it to the GYM today!  Woke up today feeling like crap again, and I seriously think I am still hung over from Saturday night, on top that probably the residual effects from the crap I ate yesterday.  I am Beginning to realize that with the better shape I get, It is actually more important than ever to give my body the healthy diet it requires and all the vitamins.  It is kinda like bringing your Ferrari to the gas station and getting the crappiest gas money can buy… it will not preform at all, unless you are supplying it with the premium fuel.   Anyway, laid around the house all day and watched movies and snacked.  In hopes that tomorrow will be a better day and I will actually make it into the gym.  At this point I am seeing the benefits more than ever in staying away from alcohol. 

Meal Details:

-Oat Meal

-TV Dinner

-Ravioli and green beans

-Another TV Steamed Dinner

-bowl of lucky charms

Notes:  Today i didn’t eat much, didn’t really have an appetite, probably due to the fact I didn’t  use any energy yesterday and today I was just super lazy.  Tomorrow I am going to force myself to hit the gym, probably going to work on chest and triceps.

Alright so last night I ended up going to hit some baseballs with my brother and then went out with a couple of my best friends.  I had a few to many beers and not feeling the best today.  I was craving some greasy food and had to end up hitting the BK Lounge to get a bacon double cheese burger.  Anyway the rest of the food day didn’t go much better.  Here is my Sundays grubbing!

Meal details:

-Bacon Double Cheese burger and fries from Burger King

-TGI Friday’s Jack Daniels BBQ chicken and shrimp with a beer for the VIKINGS game (we lost)

-bowl of lucky charms

-tv Dinner Steamed Beef Roast

-Another bowl of lucky charms

-Some Gold Fish

-Rest of the bag of Goldfish

Notes:  Well what do i really need to say about today.  Obviously not a proud day towards my fitness goals.  I had not drank for about 5 months before last night, which i was kinda starting to go insane from being sober and working so much, so maybe I can justify getting a little out of control on one occasion, but I for sure feel the effects of the empty calories in all the beer I drank and ate like crap today because I felt so bad.  I will need to push it really hard in the gym this week to make up for the eating and drinking of this weekend!

Woke up today and was ready to get started, had a decent amount of energy from the second I crawled out of bed.  Here is my meals and workout for today:

Meals:

-Oat meal

-banana, turkey sandwhich with cheese and diet coke

-snack bar

-diet coke and ravioli

Workout

-30 gram protein shake

-healthier chicken pasta frozen tv dinner

- 2 pieces of  pizza

Notes: Was in a huge rush all day and didnt get to eat everytime I was hungry but spaced out my meals farly well.  Also kinda ate like a fatty today, with giving in to all the pizza and tv dinner things that sounded good at the moment.

Workout:

-Military press: 35 lbs 3 sets of 10 reps

-Sideways Flys: 15 lbs 3 sets of 10 reps

-Front Flys: 15 lbs 3 sets of 10 reps

-Reverse Flys: 130 lbs 3 sets of 10 reps

-Bent over Row (one arm): 55 lbs 3 sets of 10 reps

-Lat Pull down: 120 lbs 3 sets of 10 reps

-Regular sit ups 3 sets of 10 super slow

-hanging leg lifts 3 sets of 10 reps

-10 min of cardio on the tread climber

Workout Details: 

This was by no means my best workout, felt kinda short, but could really feel it in my shoulders.  I am probably going to take the next two days off and get some rest.  I will update the meals though.

Hey World,

Today was cold up in the good ole Minneapolis MN but still found the energy to roll out of bed and get to work this morning around 8am.  Obviously being in the fitness world my job is usually pretty physically demanding, weather its helping people push through failure sets, or just running along to help them get through a cardio session, I seem to find a little workout in every day.  Anyway here is what I ate and worked on throughout this frigid day

Meals: 8am-11pm ( separations are for time between meals)

-Breakfast Sandwich: whole wheat bread, egg, turkey sausage, cheese.

-Burger King jr wopper and dollar chicken sandwich.

-bowl of ravioli

-some pringles and diet coke

-steak and some vegetables

Workout

-protein shake (30g protein)

-microwave steamer tv dinner thing (17g protein)

Notes:  I don’t think I ate enough today, got really hungry around noon and was stuck working on a project, nothing around to snack on so pushed through as long as i could before i had to eat something.  Really never good to push yourself to that level of hunger, your body begins to look for its most efficient form of energy.. Your lean muscle tissue instead of fat, so anyone trying to starve themselves, not eating just makes you weak, not in good shape!  Eat whenever you feel hungry, no matter how often it is, just limit yourself to smaller portions.

Workout Details:

Have been off my usual plan which is upper body, lower body, then upper again, then midsection for the week and decided to go with legs again to maybe gain some below the waist muscle.  Tried to go kinda heavy with my squats which fortunately didn’t hurt me, but back is pretty tense, other than that here is how it went:

-Warm up, about 5 min of some pull-ups jogging in place, and some mild stretching

-Squat: 135lbs 3 sets of 10 reps

-Squat: 225 lbs 1 set of 10 reps

-Leg Press: 225 lbs 1 set of 10 reps

-Leg Press right into Calf Raise: 275 lbs 3 sets of 10

-Leg Raise: 130 lbs 3 sets of 10 Reps

-lay down Leg Curl: 70 lbs 3 sets of 10 Reps

-Leg Crunch: 130 lbs 3 sets of 10 reps

-Kick Backs ( one leg lay down): 60 lbs 3 sets of 10 reps

-Finished with 5 minutes of mild cardio, jogging in place some mild stretching and crunches.

Notes:  Went with my older brother and decided to let him into my world a little bit, you see he is the other type of very athletic person.. The long distance runner.  Where I can school him any day in strength and agility, he could out run me for days!  Anyway this is why I will rate this as a pretty good workout, over all my usual push, but some good and rare company.

Once Again I start my day about 158 lbs and about 8.5% body fat.

Meals: 8:30am-11:15pm (separations are for time between meals)

-Egg Turkey sausage and cheese breakfast sandwich on whole wheat bread

-Small breakfast burrito and low carb energy drink

-Turkey Bacon and cheese sandwhich with banana and diet coke

-entire bag of Goldfish.. haha seriously

-High Fiber pop tarts

Workout

-Protein Shake (30g of protein)

-Steamed TV dinner thing.. Really good(17g protein, 5g fiber, 230 cal)

-Breakfast sandwich (Turkey Sausage, cheese, egg and whole wheat buns)

Notes: An alright day on the whole eating thing, nothing special would say your average day, no major set backs to my goal.

Workout Details:Worked on Back and Biceps.  I would say it was pretty good workout, pushed it really hard but for some reason never broke a sweat… pretty weird.. but I am not a huge sweater haha, usually will perspire a bit.  anyway I did the following routine in this order:

-4 sets of 10 reps @ 35lbs on one arm preachers.

-1 set of 10 reps @ 65lbs barbell preacher.

-3 sets of 8 with 25lbs in hammer curls.

-3 sets of 10 reps Non-assisted pull-ups.

-3 sets 10 reps @120 lbs seated row.

-3 sets 10 reps@ 120 lbs lat pull downs.

-3 sets of 10 reps @ 55 lbs one arm bent over row.

-3 sets of reps until couldn’t bear the burn on abbs, both with yoga ball and regular.

-finished with 5 minutes on the tredclimber 4mph at max incline

Alright,

So here’s my day.. once again start about:

Height: 5’11″

Current weight: 158 lbs

Current Body Fat: 8.5-9%

Meals:8am-11pm  (separations are for time between meals)

-High fiber Oatmeal

-Kashi snack bar

-Corn-beef sandwich on rye bread and swiss cheese, bag of chips, water

-Diet coke

-2 slices of pizza hut pizza

-puppy chow (chex mix, pretzels, peanuts, in icing)

Workout  (legs)

-Protein Shake (30g protein)

-Lean Cuisine (15g protein)

-Snack bar (5g protein)

Notes:  Again not a proud day in the fitness regiment, but managed the portions and time between so it should not set me back much.  I could have probably done a little bit better but still kinda fading out of the Thanks Giving phase of eating.. will hopefully be back on track tomorrow.

Workout Details:

Went up to see my buddy at the local community center to lift and then play some basketball.   Worked about 40 min of legs and mid section and then went and played ball for about 30 min.. all around a pretty successful time and fun.  No warm up but worked quickly between set ups  and no real down time between sets and then went right into cardio (basket ball) to finish it off workout.  Should help with growth in my legs and keeping entire body lean.

It’s the Holiday season again! How can we avoid putting on extra pounds while having a great time? The following are some holiday eating tips so that you can still look great and be healthy in January without having to deprive yourself of all the holiday treats. 

Don’t go to a party hungry: we often eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party. Even a healthy snack before can help.

Watch your portion size: treat yourself a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion.  Go for small portions. This way you can sample all the different foods. Moderation is always the key. Try to keep it under 500 calories every two hours.

Make a conscious choice to limit high fat items: high fat food items can be found in fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods. Try to stick to complex carbs and good protein such as chicken and turkey and whole grain carbs.

Try different versions of egg nog: traditional egg nog is usually made with egg yolk and thick cream. Google “low fat egg nog” and you will find lots of low fat egg nog recipes. If you buy commercial egg nog, you will be delighted to find low-fat or fat-free egg nog out there – we can even find soy nog!

Try other versions of alcohol: instead of beer, cider, Bailey’s and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories. Remember: Calories from alcohol tend to be stored in the abdomen. People who are overweight actually gain weight more easily when they consume alcohol.

Drink plenty of water: alcohol and coffee can dehydrate your body. Being properly hydrated can actually in crease your metabolism by 5%.

Physical activity: take nice brisk walks with your
loved ones and enjoy their company in the holiday season. Any good physical activity can help to offset any unhealthy food you may have eater.  Look at it as a draw, you at some treats but you also worked out so you don’t need to feel guilty.

Alright,

So here is day 1 of my fitness path towards my personal goal.  I have been working out for about 2 years consistanly 3-5 days a week with your ocasional week or two off.  I have put on a lot of muscle and have really gained a lot of muscular strength from when I first started going to the gym.  I was about 175 pounds and was beging for the first time in my life to get a little bit of a belly and decided to turn it into lean fast muscle again like back in high school.  I was 22 at the time.  I am very happy with the results I have seen, and will continue to workout for the rest of my life.  Here is the story of my path: 

Goal:  To add about 10 pounds of muscle, majority on to my legs, and lean up to really show my mid section, and most importantly my bottom two abbs. 

Height: 5′ 11″

Current Weight: 160 lbs

Current Body Fat: 8.5-9%

Goal Weight: 175 lbs

Goal Body Fat Composition: 7-8%

Today:

Meals: 8am-11:30pm (seperations are made for times between meals)

-Poptarts (High fiber)

-Chipotle tacos

-Lean Cusine chicken alfredo (15g protein)

Workout

-Protein Shake (25g Protein)

-Diet Coke and Powerbar (8g protein)

-Roast beef Sandwich w/ cheese and some Goldfish

-Hardshell Taco from T-bell

-Rest of the band new Goldfish bag.. Yup I did it..

11:30 right now and may eat one more snack before bed, kinda have the munchies like a mo fo right now. 

Notes:   Not the best meals throughout the day but evenly spaced and smaller so they kept my metabolism going all day and into the night, so the crap really shouldn’t set me back at all, at least thats what I say.  One thing you will notice is that I am a sucker for Goldfish, if you see at any point Goldfish in my meals I can assure you that before the end of the days meals you will see “the rest of the bag of Goldfish” haha..  true

Workout Details:

Short but powerful chest workout.  Really pushed it for the only 50 min session.  Would have liked to do some Triceps at the end but was crunched for time and had to cut it short and finish with a 10 min cardio incline walk and short jog.  Not the best, but for sure effective time of my use in the gym.. worth it