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 Today is 12/10/09 and I am feeling pretty good after getting back into the gym yesterday!  Ate quite a bit today, I could tell that the workout yesterday kicked my metabolism back into order.  also hit the gym again today and did a hardcore chest workout.  Also I think that I may be feeling an effect of the Complex B vitamins I have been taking, and still don’t know about the Glinko Biloba yet.

Meals:

-Oat Meal

-Monster energy drink (10 cal) and sub sandwich from the gas station

-Chipolte (chicken tacos)

-Snickers Energy Bar

Workout

-Protein Shake (30 Grams)

-TV Dinner Beef roast

-Bowl of lucky charms

Workout Details:

-Smith machine incline bench press: 125 lbs 3 sets of 10 reps

-Downward chest fly: 100 lbs 3 sets of 10 reps

-Regular Bench: 150 lbs 3 sets of 10 reps

-Regular Fly: 100 lbs 3 sets of 10 reps

-Upward Fly: 80 lbs 2 sets of 10 reps

Finished with 20 min of basketball for cardio

Notes: Ran between my first three sets and did some mild abb work between later sets.  Pretty blood pumping workout, actually felt like i was going to black out a couple of times..

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! 

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.

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.

There are a lot of pre-workout supplements on the market, and out of all of them you have to rate one the best.  In my eyes I would have to put Super Pump as the reigning champ.  I always recommend Super Pump to all of my clients that are in need of a little pre-workout boost.  Compared to the other leading supplements; N.O. Xplode and Black Powder, the results you attain from SuperPump puts all others to shame! Having a great N.O. product in your workout routine can be essential to lean muscle development and strength inmuch smaller time frames.  Not only does it give you energy comparable to 4 or 5 Monster energy drinks, but you get a much more effective workout!

In the Pre-workout category, SuperPump 250is the reigning King of dramatic effects. Athletes who try SuperPump virtually never go back to any other pre-workout supplement, and its effects are so profound that the thought of training without it is simply out of the question for most users. In the groundbreaking independent clinical trial, increases in lean muscle mass nearly tripled in a single workout with just 1 dose of SuperPump 250 as compared to not taking the supplement.

If that’s not enough, body fat percentages simultaneously dropped as opposed to no changes in body fat recorded without the supplement. Consider all this with the added effects of explosive energy, mental focus and strength, and you’re left with seemingly very little to consider. Ask anyone who tries this super anti-catabolic powerhouse and you’ll hear the same answer over and over – you’re going to look and feel incredible on SuperPump 250!

Gaspari Nutrition SuperPump 250has been developed through extensive research and has been shown in independent laboratory testing to promote explosive increases in lean mass and muscle size in your very first workout! SuperPump 250 has also been shown to illicit a simultaneous reduction in unwanted body fat!

I challenge you to try different N.O. products to see for yourself what works bestyou’re your body.Remember to only take SuperPump or any other N.O supplemen,t for up to 3 months consecutively and then cycle off for 3 to 4 weeks.  Cycling off will allow your body to flush your system and to no longer have a high tolerance.  Follow this advice and you will see much better results.  The human body can become very tolerant of anything you give it for a period of a few months in a row.  By cycling off for a few weeks you allow the body to become much less tolerant, which in turn allows the supplements to be more effective.This rule can be applied to any supplement except a daily Multi-Vitamin, those can be take everyday.  Try a N.O. supplement for yourself, SuperPump 250 is what I always recommend and take your workouts to the next level!!

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