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.

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

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.