So… Do i just write 1/29/10 or do I have to put 2010 now eveytime??  haha, anyway so here was my day.

Been waking up a little earlier than usual, roughly 5:30 am every week day, roll out of bed, jump in the shower, and then off to my first meeting for the day, got a good workout in later this evening, and here are the details:

Meals: 5:30 am – 11:00 pm

-High Fiber Oatmeal (one packet) and cup of coffee for the car

-Bowl of canned ravioli

-Steamed tv dinner

-fiber one snack bar

-Roast beef sandwich with cheese and chips

Workout

-Protein shake (30 grams)

-bowl of cereal

Workout Details: Chest Day

-Regular Bench Press 3 Sets 10 reps 155 lbs

-Incline Bench Press 3 sets 8 reps 135 lbs

-Incline cable fly 3 sets 10 reps 40 lbs each side (80 total lbs)

-regular cable fly 3 sets 8 reps 50 lbs each side

-Body weight dips 3 sets 10 reps

-Kickbacks 3 sets 10 reps 10 lbs

-Hanging leg lifts 2 sets to failure

-Finished with 8 min cardio consisting of 4 min incline walk and short jog to finish out.

Notes:  Pretty successful workout, pushed it hard, went super slow and concentrated on form instead of strength.  Small amount of downtime in between every set.  Overall very happy with today’s eating and workout, will see results if continue path in this manor.

Let me know if you have any questions or suggestions.  Thanks!

Well welcome back world!  With some well needed time off, we are about to endure on a 90 day fitness regiment to go from current weight of 155 lbs to 175 lbs of lean and powerful muscle.  I will be trying out for the Minnesota Vikings in the spring and will show you every step of my complete diet, nutrition, supplements, and detailed training program every day for the next 90 days!  Please feel free to ask any questions you may have!   I will be up loading pictures of day one and then show you current picks at the end of every week.  If you like the results, then simply go back through my blogs and you will be able to see exactly what I ate and how I trained to get the results you desire!  This site is not intended for any sale of products, although we do advertise suppliers that we believe have products worth buying, we are not selling anything!  So let us begin!

Current State:

Weight: 155lbs

Height: 5’10″

Body fat: 8%

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!

Many positive health claims have been made over the years for high-fiber diets. Most recently two articles in The Lancet medical journal give credence to the long-held idea that such a diet protects against colon cancer. The articles described two long-term studies, one done in England, the other in the US.

One reason for the difficulty of proving such claims for fiber is that the substance is complex — there are many types of fiber, not all of which act in the same manner. Some, in other words, may be more effective as a preventive agent than others — it is important to isolate which specific high-fiber types matter most.

Fiber, as you know, is plentiful in vegetables, fruits, and whole grains. For some reasons not certain, Europeans eat more of it than we do in the U.S.; their residents ate 22 grams a day to our (American) 16 grams a day. According to the latest studies just mentioned, neither the Euros nor the Americans are eating enough — at least 30 grams daily seem essential for protection against colon cancer.

Any idea how many grams of fiber there are in popular foods? Here are a few with fiber content noted:

·        Slice of whole meal bread-2 grams.

·        Banana-3 grams.

·        Apple-3.5 grams.

·        Cup of brown rice-3.5 grams.

·        Half a cup of high fiber breakfast cereal-14 grams.

In the American study (consisting of 3,600 people) reported in The Lancet, people who ate the most fiber (36 grams daily) had a 27 percent lower risk of pre-cancerous growths than those who ate the least. In the English study, those who ate the most fiber (about 35 grams a day) had about a 40 percent lower risk of colorectal cancer.

All of which leads me to conclude that everyone would be wise to pay a lot more attention to fiber than is the norm! One way to do so, besides counting fiber intake daily, is to be as alert to what happens to your food after you eat it as to the foods you select to eat. Consider this fact: America leads the world in the incidence not only of colorectal cancer, but also of digestive tract disorders, such as diverticulosis and diverticulitis. You’ve surely heard about “irritable bowel syndrome,” haven’t you? Well, these conditions, largely influenced by poor food choices and lack of exercise, can be anticipated long before the disease state occurs IF YOU PAY ATTENTION TO WHAT YOU ATE. Am I making myself clearer?

Compared with some third-world countries, where the populations enjoy high-fiber diets, Americans are not doing well in the OUTPUT side of nutrition, if you get my drift. This is seen in three ways contrasting their PRODUCTION with ours in terms of volume, transit time and consistency.

Let’s deal with volume first. People in some other countries produce, on average, a pound and a half to two pounds daily; Americans — just seven ounces. This isn’t to suggest that all citizens of these selected third-world societies are quite so productive or that all Americans are under-performers but that, on average, we’re being out-pooped! My fellow flag-waving patriots, if you want America to be #1, the REAL superpower of the universe, you will have to do your part — by exercising and eating more fiber. Consider it your patriotic duty.

The second measure of adequacy of production is transit time. From input (consumption) to output (waste disposal), the third-world folks require 24 hours or less. Americans retain their meals for two to three days! This means that many of us are giving new meaning to the euphemistic state of constipation. The truth is we have masses of humanoids functioning in society who are, basically, living, breathing and perambulating toxic waste dumps.

Finally, there is the matter of consistency or consideration of the behavior of the fecal matter. This is something you can check out at a glance, which is not illegal, sinful, disgusting or otherwise inappropriate. The rule is simple: Fluffy floaters are better than slinky sinkers.

In addition to enjoying vigorous daily exercise (and sufficient moments of a fulfilling nature, a bit of relaxation, maintaining a good attitude and an interest in the meaning of life), you, too, can produce whopper-sized winners by choosing meals high in bulk and fiber. Eat plenty of fruits and vegetables, for example, and be conscious of fat intake. Try for a gram of fiber for every 100 calories you consume. If you are packing in, say, 3000 calories daily, that means you need 30 grams of fiber. Why not go for the high standard of 35 from that English study for even more protection against colorectal cancer?

So, a main focus of your fitness routine should be to eat more fiber and, with it, drink plenty of water.  Excellent fiber sources are just about any fruit or vegetable and beans, prunes, figs, raisins, oatmeal, pears, nuts and popcorn, in particular.  Next time you buy food take a look at the grams of Fiber and see if you are getting around 30grams a day.  Chances are that you never even thought about how much fiber is in you diet because we tend to be more fat and sugar conscious these days. Getting enough daily fiber can lead to a much healthier you.  The proper consumption of fiber along with good intakes of protein and working out on a regular can get you well on your way to reaching your fitness goals! 

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.

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

The Brady Quinn Workout

Our athlete of the week is the hardest working QB in all of Pro Football! At 6’3”, 236 pounds, and a remarkable 5 percent body fat, Quinn is a striking image of health! So we felt his workout regiment deserved a closer look. What does he do in his widely discussed workouts? Your initial reaction to a workout with just two exercises a day might be that it’s for beginners. Tell that to Brady Quinn. With the football season approaching fast, Quinn is preparing his body for the bigger, stronger, harder-hitting defenses of the NFL. But he’s also busy adjusting to the demands of a new job, such as memorizing his playbook and learning to read the zone blitz. So, like you, he has to maximize his time in the weight room. That’s why Quinn trains his upper body and lower body in every workout, with basic, muscle-building exercises that keep his metabolism elevated. But here’s the best part: Whereas most workouts focus on just one goal, like boosting strength, Quinn’s routine has multiple payoffs. You’ll lift heavy weights to increase strength, and you’ll perform exercises with explosiveness to bolster power and athleticism. What’s more, by using a classic training technique called isometric holds, you’ll build muscle and stabilize your most injury-prone joints. This strategy is both challenging and effective, which is exactly how Quinn likes his workouts. His secret for an all-pro performance? “The biggest thing is effort,” he says. “If you put the right amount of effort into whatever workout you’re doing, it’s going to work for you in the end.” Ready to raise your intensity and take your fitness to a new level? Let Quinn lead you on the drive of a lifetime. Begin each session with calisthenics, core exercises, and injury-prevention moves. Then do the exercises specified for each training day.

How to use the workout:

1. Start with four sets of three repetitions for the first exercise in each workout, and rest 45 seconds between sets. Use a weight that’s half as heavy as you can lift once (50 percent of your one-repetition max). Lower the weight in 1 second, pause momentarily, and lift the weight with as much speed as you can generate. 

2. Do three sets of eight reps of the first exercise, using as much weight as you can handle with perfect technique. Again, lift the weight quickly. Rest for 2 minutes between sets.

3. Perform the first exercise once more, using the weight from your first set (half your one-rep max) and a technique called isometric holds. Here’s how they work: You’ll pause for 30 seconds at the top, middle, and bottom of the move. That’s one set. Do three sets, resting for 1 minute between sets. This technique builds bigger muscles and eliminates weaknesses. example: For the bench press, pause when your arms are nearly straight (but don’t lock them out), again when the bar is halfway down, and once more when it’s at your chest. 

4. Move to the second exercise in the pair. Perform one set of eight repetitions, again using weights that fully challenge your muscles. Rest for 30 seconds, and do another set of as many reps as you can.

Monday

Barbell Bench Press

Lie on a bench with your feet flat on the floor. Grab the bar with your hands slightly more than shoulder-width apart, and hold it over your chest. Pull your shoulder blades down and together, and lower the bar to your chest, keeping your elbows tucked in. Quickly push the bar back up.

Swiss-Ball Hamstring Curl

Lie on the floor with your ankles on a Swiss ball and your arms at your sides, and raise your hips so that your body forms a straight line. Squeezing your glutes, pull the ball toward your butt with your legs. Then roll the ball back out.

Tuesday

Front Squat

Stand holding a barbell across the front of your shoulders, and bring your elbows forward so your upper arms are parallel to the floor. Initiate the move by pushing your hips back. Lower your body as far as you can while maintaining a natural arch in your lower back. Then quickly press back up to a standing position.

Dumbbell Bent-Over Row

Stand holding a pair of dumbbells in front of your thighs with an underhand grip. Bend forward at the hips until your upper body is almost parallel to the floor. Pull the weights up toward your rib cage until your elbows pass your torso, and then lower them.

Thursday

Pullup

Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight, and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position.

Bulgarian Split Squat

Stand with a bench behind you and a barbell across the back of your shoulders. Place the top of your right foot on the bench. Keeping your torso upright, lower your body until your left thigh is parallel to the floor. Then quickly push yourself back up.

Friday

Romanian Deadlift

Hold a dumbbell in each hand with an overhand grip in front of your thighs. Keeping your lower back naturally arched, push your butt back, and bend forward until the weights are at midshin level. Push back up to the starting position.

Military Press

Sit on a bench with your feet flat on the floor, and grab a barbell with your hands slightly more than shoulder-width apart. Keeping your back straight, press the bar overhead until your arms are straight. Then lower it to the top of your chest.

Brady Quinn, who has always looked the part, really backs it up with his work in the gym to target football specific movements. Obviously his hard work and commitment in the weight room is paying off.