Friday, November 19, 2010


Hello Everyone,

First off thanks for all of the positive feedback. It makes me feel so great that I'm able to inspire people to make change. Just wanted to let everyone know that I WILL NO LONGER BE POSTING ANYTHING ON THIS SITE PLEASE GO TO MY MAIN WEBSITE


food log thursday november 18

carb up day. went great and i feel great!

1. 5:15am 12 cup oats w/ one scoop whey,one scoop whey shake,1 banana
2. 8:30 1 sweet potato,35g whey shake
3. 11:30 2 grilled turkey patties,1 sweet potato
4. 4pm 1 grilled turkey pattie,1/2 cup oats w/one scoop whey,1 apple
5. 6:30pm 50g whey shake
6. 8:30pm 6oz chicken breast w/ salad (chopped onion,3 aspargus spears cut,half tomato chopped)(dressing dijon mustard,red wine vinegar,black pepper)


so my new supplement cocktail came in the mail today from store and i LOVE IT! today was a carb up day for me also so that always helps get me pumped too. carb sources were sweet potato,oatmeal,1 apple. here’s the routine

preacher curls superset cable kickbacks 4×12
seated partial bb curls superset straight cable pressdown 3×12-15
standing close-grip bb curl superset skullcrushers 3×12
one arm standing preacher curl superset dips 3×12 and failure for dips
rope crunches 4×12
oblique side cable crunches 2×12

no cardio today. i’ll be filming a at home ab routine and then filming my chest routine saturday!

Thursday, November 18, 2010

food log wednesday november 17

1. 8:30am 1/2 cup oats w/ one scoop whey,one scoop whey shake
2. 11am 2 grilled turkey patties,1/2 grapefruit
3. 1:40 2 tilapia fillets,1/2 cup oats w/one scoop whey
4. 3:15 50g whey shake,1 banana
5. 5:15pm 2 grilled turkey patties,1/2 avocado on top
6. 8:30pm 6oz chicken breast,8 asparagus spears

Top 20 Belly-Busting Fast-Food Meals

i remember the first couple years of when i first started working out on a consistent basis and was just trying to gain weight fast food was my nutrition plan lol. everyday right before training i would go to mcdonalds because it was right beside the gym (lancerlot,vinton va) and have 2 double cheese burgers at the time they were 1$ a piece and i had no clue about nutrition so to me it was a win win situation. this morning i came across this article and wanted to share with everyone. needless to say i DO NOT eat fast food daily anymore but i do like an occasional big mac every once in a while. so here is the top 20. just be aware next time you want fast food what exactly your putting into your's JUNK!

20. Big Mac - McDonald's
Calories: 540
Saturated fat (g): 10
Cholesterol (mg): 75
Sodium (mg): 1040
Sugar (g): 9

19. P’Zone Pizza-Cheese - Pizza Hut
Calories: 630
Saturated fat (g): 11
Cholesterol (mg): 65
Sodium (mg): 1480
Sugar (g): 3

18. KFC Famous Bowl - KFC
Calories: 700
Saturated fat (g): 8
Cholesterol (mg): 55
Sodium (mg): 2260
Sugar (g): 3

17. Supreme Croissant - Jack in the Box
Calories: 540
Saturated fat (g): 13
Cholesterol (mg): 88
Sodium (mg): 1062
Sugar (g): 6

16. Big Philly Cheesesteak 6" - Subway
Calories: 520
Saturated fat (g): 9
Cholesterol (mg): 90
Sodium (mg): 1570
Sugar (g): 7

15. Grilled Stuft Beef Burrito - Taco Bell
Calories: 700
Saturated fat (g): 10
Cholesterol (mg): 60
Sodium (mg): 2100
Sugar (g): 6

14. Quarter Pounder with Cheese - McDonald’s
Calories: 510
Saturated fat (g): 12
Cholesterol (mg): 90
Sodium (mg): 1190
Sugar (g): 9

13. Breast-Leg-Biscuit - KFC
Calories: 620
Saturated fat (g): 11
Cholesterol (mg): 160
Sodium (mg): 1580
Sugar (g): 2

12. Burrito (Steak, Cheese, Rice, Black Beans) - Chipotle
Calories: 830
Saturated fat (g): 10.5
Cholesterol (mg): 95
Sodium (mg): 1570
Sugar (g): 1

11. Whopper - Burger King
Calories: 670
Saturated fat (g): 11
Cholesterol (mg): 75
Sodium (mg): 1020
Sugar (g): 11

10. Jumbo Jack with Cheese - Jack in the Box
Calories: 620
Saturated fat (g): 15
Cholesterol (mg): 65
Sodium (mg): 1250
Sugar (g): 10

9. Sack of 4 Cheeseburgers - White Castle
Calories: 680
Saturated fat (g): 16
Cholesterol (mg): 60
Sodium (mg): 1320
Sugar (g): 8

8. Chipotle Steak Taco Salad - Taco Bell

7. Breast-Leg-Biscuit - Popeye’s
Calories: 640
Saturated fat (g): 15.5
Cholesterol (mg): 271
Sodium (mg): 1940
Sugar (g): 2

6. Large Beef n’ Cheddar - Arby’s
Calories: 650
Saturated fat (g): 11
Cholesterol (mg): 105
Sodium (mg): 2200
Sugar (g): 10

5. Double Double with Onion - In & Out Burger
Calories: 670
Saturated fat (g): 18
Cholesterol (mg): 120
Sodium (mg): 1440
Sugar (g): 10

4. Bread Bowl Pasta - Domino’s
Calories: 670
Saturated fat (g): 22
Cholesterol (mg): 115
Sodium (mg): 1780
Sugar (g): N/A

3. BK Quad Stacker - Burger King
Calories: 930
Saturated fat (g): 28
Cholesterol (mg): 190
Sodium (mg): 1740
Sugar (g): 8

2. SuperSonic Cheeseburger - Sonic
Calories: 980
Saturated fat (g): 24
Cholesterol (mg): 165
Sodium (mg): 1430
Sugar (g): 13

1. Baconator Triple - Wendy's
Calories: 1330
Saturated fat (g): 38
Cholesterol (mg): 345
Sodium (mg): 3150
Sugar (g): 11

Wednesday, November 17, 2010


  • rope front raises superset bent over db laterals 4×12
  • standing db laterals 3×12
  • standing overhead cable laterals (for rear delt) superset upright rows 3×12
  • standing closegrip bb shrugs
  • db shrugs 3x 20,15,10 superset standing bar ab crunch 3×12
  • reverse wrist curls superset underhand wrist curls 3×20-30
  • jumprope 10 minutes

i’ll be going to the gym here in a bit to do some more cardio. light jog for 20 minutes and some additional ab work also filming a at home ab routine tonite for my youtube channel!

food log tuesday november 16

  1. 5:15am 1/2 cup oats w/ one scoop whey, one scoop whey shake
  2. 8:30 am 4 skinless boneless chicken thighs,1/2 grapefruit
  3. 11:30am 2 grilled turkey patties,1/2 sweet potato
  4. 2:30pm 50g whey shake
  5. 5:30pm 2 grilled turkey patties,1/2 sweet potato
  6. 7:30pm 50g whey shake,1/2 grapefruit
  7. 10pm 2 tilapia fillets 1 cup broccoli

forgot to post this up earlyier so here it is

back/bi november 16 200lb

  • weighted pull-ups 4×6 one drop with bodyweight for 10reps
  • reverse grip bb rows 3×12 one dropset for 10
  • reverse grip pulldowns 3×12
  • deadlifts superset standing rope pulldowns 3×12
  • triset - narrow grip pulldown,seated cable row,machine row 2×10
  • standing bb curl 1×30
  • hiit - 15 minutes stairclimber 10 minutes jump rope

make sure to check the video out!

Back/Bi November 16

Tuesday, November 16, 2010

Basic grilled or baked chicken salad

Preheat oven 375

Cut excess fat off chicken thigh or breast

Add any no sodium spices (mrs dash)

Cook for 25 min
If grilling same prep but grill each side for 8 min after 16 min it might need 3-5 more min depending on the thickness of the chicken

Meanwhile get your salad and veggies ready

I like to dice and tomato,onion,artichokes


2 tbsp extra virgin olive oil

2 tbsp red wine vinegar

1 tbsp Dijon mustard

Dash garlic powder,basil,pepper
Once chicken is ready chop it up add to salad and enjoy!

food log monday november 15

1. 5:15am 1/2 cup oats w/ one scoop whey, one scoop whey shake
2. 9am 2 oven-baked turkey patties, 1/2 grapefruit
3. 11am 6egg whites one yolk devils egg salad,1/2 cup oats w/ one scoop whey
4. 2:30pm 6oz chicken breast, salad w/ half tomato, 1/4 onion chopped, dressing
5. 4:40pm 1/2 cup oats w/ one scoop whey
6. 6:30pm 50g whey shake 1/2 grapefruit
7. 9pm 3 skinless boneless chicken thighs,6 asparagus spears,1/2 cup broccoli

Monday, November 15, 2010

Chest/side delt/tri/ab/jump rope

another good one tonight!

Hammer press flat machine 4×10 one drop set
Flat db press 3×10 one drop set
Incline db fly 3×12
Pullovers superset pec dec 3×12
Standing lateral raise superset close grip cable pushdowns
Set one 30 reps set 2 20 reps set 3 & 4 15 reps
One arm oblique cable crunch superset captain chair weighted leg raises 3×12
Hyperext bench side crunches superset weight bench crunches 3×12
Jump rope 15min

Health Benefits of Grapefruit

Grapefruit is very helpful in removing or dissolving inorganic calcium which may have formed in the cartilage of the joints, as in arthritis, as a result of an excessive consumption of devitalized white flour products. Fresh grapefruit contains organic salicylic acid, which aids in dissolving such inorganic calcium in the body. Grapefruit can help in weight loss, since it is low in sodium, high in fat burning enzymes. Low sodium intake can help flush out excess water that is caused by high sodium food. Grapefruit has high water content, and an increased water consumption can help increase metabolism. Rich source of Vitamin C, rich in lycopene (the red color/pigment), it helps to prevent the occurance of tumor and cancer.
It is a liver tonic
Helps in cases of Gallstones
Helps in cases of Cold, Pneumonia, Fever
It is a powerful drug-poison eliminator
Helps in proper digestion of food
Can help improve complexion
Grapefruit is a natural antiseptic for wounds when used externally.

Nutritive Values : Per 100 gm.
Vitamin A : Trace
Vitamin B : Thiamine .04 mg.;
Riboflavin : .02 mg.;
Niacin : .2 mg.
Vitamin c ; 40 mg.
Calcium : 22 mg.
Iron : .2 mg.
incorporate 1 grapefruit a day split in to doing 1/2 in the morning and the other half in the afternoon and nourish the health benefits!

food log sunday november 15

1. 9am,1/2 cup oatmeal w/ one scoop whey, 1 scoop whey shake
2. 11:15 50g whey shake,1/2 grapefruit
3. 2pm 3oz chicken 1/2 sweet potato
4. 3:30pm 50g shake ,1 banana
5. 5:30pm footlong whole wheat turkey sub
6. 8:15pm 2 turkey patties,1 cup broccoli
7. 9:15pm 1.5 turkey patties

the reason for meal number 5 was that i had been out running errands and had very low calories all day and at that point i started to fade out. everytime i get this hungry i always get heat flashes and just feel horrible. i had to pop into publix for a couple things before heading home and i was just going to get some sushi first but the selection wasn’t good. so a footlong on whole wheat sub it was. boars head turkey,tomato,lettus,onion,jalepinos,spicy mustard..delish! here is a picture of my current progress taken on saturday. i'm weighing 200lb on a empty stomach in the am. i'm going to make a few more adjustments this week to keep the progress coming along. i'm close to where i want to be and maintain.

Sunday, November 14, 2010

Legs and a quick UPDATE

one of my best leg workouts went down today. i trained them a little heavier then i normally do so i know there going to be talking to me in the am. i had a a busy but great productive weekend. this upcoming week i’ll be filming my back routine along with a couple of cooking segments and i’m starting this week demonstrating one exercise a week video clip with full description of that particular exercise.also i hired a webmaster and the new and improved will be coming soon that will tie my youtube channel blog, photo galleries etc all together. hope every had a great weekend also! Youtube Channel

  • Lying leg curls superset leg ext 4×12
  • Squats 4×10-12
  • Leg press (narrow foot stance) superset stiff leg deadlifts 3×10-12
  • walking db lunges 3 sets total 40 steps each set
  • seated calve raise 4×12

food log saturday november 13

  1. 7:30am 1/2 cup oatmeal,1 scoop whey , 1 scoop whey shake
  2. 1pm 2 hamburgers,sweet potato fries
  3. 2pm 1 hamburger
  4. 4:30pm 50g whey shake 1 grapefruit
  5. 6:30 2 hamburgers
  6. 7pm 2 protein cookies

yesterday i decided to have a relaxed day on my food. i grilled up some extra lean burgers and enjoyed them all day. check out my youtube channel for the video on how to make the burgers.

Saturday, November 13, 2010

food log november 12

  1. 5:15am 1 cup oats,1 scoop whey,1 scoop whey protein shake
  2. 9am 2 oven-baked turkey patties
  3. 9am 2 oven-baked turkey patties
  4. 2pm 1 oven-baked turkey pattie,1/2 cup jasmine rice,1000mg flaxseed oil
  5. 4pm 1 cup jasmine rice
  6. 5:30pm 1/2 sweet potato,1/2 cup jasmine rice,1000mg flaxseed oil
  7. 6pm 1 apple,1/2 sweet potato
  8. 7:40 50g whey shake,1 box raisens
  9. 9pm 5oz salmon,1 cup broccoli

i had a little carb up before shooting the shoulder video last night. that is the reasoning for meals 5,6,7. it ended up being a great workout. make sure to check it out and let me know what you think! hope everyone has a great weekend!

Friday, November 12, 2010


  • standing lateral db raises (giant set) 12,15,20,25 2 sets
  • upright rows 3×12
  • standing cable one arm side raises 3×12
  • reverse pec dec 3×12
  • incline chest on bench bb front raise superset with back on incline bench bb front raise 3×12
  • db shrugs 3×12
  • hanging leg raises 3x failure
  • rope crunches 3×12-15
check out the video!

food log thursday nov 11

1. 5:15am 1/2 cup oats,1 scoop whey,1 scoop whey protein shake
2. 9am 3 skinless boneless chicken thighs,1 cup broccoli
3. 11:40 8egg whites,1000mg flaxseed oil
4. 2:10 1/2 cup oatmeal,1 scoop whey
5. 4pm 50g whey protein,1 apple
6. 5pm 3 skinless chicken thighs,3 tbsp cream of wheat
7. 7:30pm 2 oven baked turkey patties,6 asparagus spears,1000mg flaxseed oil

Thursday, November 11, 2010

5 miles and runnin'

no weights today. it felt good to take a day off from them because now i’m even more hungry to get in there tom night! i’ll be filming my shoulder routine along with abs/calves. for cardio today i enjoyed one of these last few mid 70’s sunny days and ran outside. Took advantage and got some vitamin D :) . i ended up doing a little over 5 miles in about 45-50 minutes. after the one day of me cramping up and trying to beat my time every time i ran. i decided that i enjoy running more not paying attention to the time. just running for the enjoyment and high not to try to improve my time continuously.

food log wednesday nov 10

5:15am Energy Oats, 27g whey protein shake
9am 2 oven-baked turkey patties
12pm 3 chicken thighs skinless boneless,1000mg flaxseed oil, 3 tbsp cream of wheat
4pm 1/2 cup oatmeal,one scoop whey protein
6:45pm 50g whey, 1apple
8pm 1 small ovenbaked turkey pattie,2 chicken thighs skinless boneless,1 cup broccoli,1000mg flaxseed oil
i keep forgetting to take all of my flaxseed oil. i’m going to make it a point to remember today. i’m usually on top of it but the past few days i’ve been slacking on my flax.

Wednesday, November 10, 2010


  • weighted wide-grip pullups 3 sets pyramiding up and 2 drop sets
  • standing db row 3x12
  • narrow grip pulldowns 3x12
  • reverse grip bb rows 3x10-12
  • deadlifts superset rope standing pulldowns 3x10-12
  • reverse grip pulldowns superset seated concentration curls 3x12-15
  • stairclimber hiit 20 min 1 min recovery 1 min hiit on level 10 recover was level 4
and that was it. another good one. i'm going to take tom off from the weights and go for a run outside. friday i'll be filming shoulders so i should have that up saturday morning on my youtube channel!

Are you a flavored coffee drinker? Know what your drinking!

If you are like me and you need your daily coffee either first thing in the morning to get you started or randomly during the day to keep you going. Personally I have 1 or 2 cups of black coffee nothing added when i wake up. Here is a list of the most fattening coffee’s. After seeing these nutrition facts I’m very shocked at how much sugar people take in on a daily basis from these drinks. If you drink any of these listed top 20 most unhealthy coffee’s I suggest you think twice next time you go to get one. Make sure you know what your drinking!

20. White Chocolate Mocha


Serving size (oz.): 20

Calories: 620

Saturated Fat (g): 17

Carbohydrates: 78

Sugar (g): 74

19. White Chocolate Mocha

It's A Grind Coffee House

Serving size (oz.): 32

Calories: 610

Saturated Fat (g): 19

Carbohydrates: 81

Sugar (g): 74

18. Cookies and Cream Javakula

Seattle's Best Coffee

Serving size (oz.): 24

Calories: 690

Saturated Fat (g): 13

Carbohydrates: 110

Sugar (g): 79

17. McCafé Mocha Frappe


Serving size (oz.): 22

Calories: 680

Saturated Fat (g): 18

Carbohydrates: 96

Sugar (g): 87

16. McCafé Caramel Frappe


Serving size (oz.): 22

Calories: 680

Saturated Fat (g): 18

Carbohydrates: 94

Sugar (g): 88

15. Black Forest Ice Blended

Coffee Bean & Tea Lea

Serving size (oz.): 24

calories: 740

Saturated Fat (g): 11

Carbohydrates: 135

Sugar (g): n/a

14. Raspberry Mocha Kiss

Seattle's Best Coffee

Serving size (oz.): 24

Calories: 660

Saturated Fat (g): 12

Carbohydrates: 105

Sugar (g): 9

13. White Chocolate Ice Blended

Coffee Bean & Tea Leaf

Serving size (oz.): 24

Calories: 690

Saturated Fat (g): 23

Carbohydrates: 111

Sugar (g): n/a

12. Caramel Ice Blended

Coffee Bean & Tea Leaf

Serving size (oz.): 24

Calories: 770

Saturated Fat (g): 13

Carbohydrates: 145

Sugar (g): n/a

11. Caramel Mocha Ice Crema

Dunn Bros. Coffee

Serving size (oz.): 24

Calories: 640

Saturated Fat (g): 12

Carbohydrates: 119

Sugar (g): 101

10. Chocolate Coffee Crunch Javakula

Seattle's Best Coffee

Serving size (oz.): 24

Calories: 760

Saturated Fat (g): 6

Carbohydrates: 125

Sugar (g): 99

9. Mocha Ice Crema

Dunn Bros. Coffee

Serving size (oz.): 24

Calories: 650

Saturated Fat (g): 11

Carbohydrates: 124

Sugar (g): 112

8. Peppermint White Chocolate Mocha


Serving size (oz.): 20

Calories: 700

Saturated Fat (g): 17

Carbohydrates: 99

Sugar (g): 95

7. Berry White Mocha

Caribou Coffee

Serving size (oz.): 20

Calories: 790

Saturated Fat (g): 24

Carbohydrates: 92

Sugar (g): 90

6. Mint Condition Mocha

Caribou Coffee

Serving size (oz.): 20

Calories: 790

Saturated Fat (g): 24

Carbohydrates: 93

Sugar (g): 92

5. Coffee Coolata

Dunkin Donuts

Serving size (oz.): 32

Calories: 800

Saturated Fat (g): 29

Carbohydrates: 98

Sugar (g): 87

4. Turtle Mocha

Caribou Coffee

Serving size (oz.): 20

Calories: 800

Saturated Fat (g): 24

Carbohydrates: 94

Sugar (g): 93

3. Iced Blended Mint Chip Mocha

It's a Grind Coffee House

Serving size (oz.): 32

Calories: 800

Saturated Fat (g): 7

Carbohydrates: 160

Sugar (g): 151

2. Chai Ice Crema

Dunn Bros. Coffee

Serving size (oz.): 24

Calories: 740

Saturated Fat (g): 14

Carbohydrates: 138

Sugar (g): 124

1. Iced Blended Triple Chocolate Mocha

It's a Grind Coffee House

Serving size (oz.): 32

Calories: 1190

Saturated Fat (g): 22

Carbohydrates: 206

Sugar (g): 188

food log tuesday nov 9

1. 5:15am Energy Oats, 27g whey protein shake
2. 9:30am 2 oven-baked turky patties,5 asparagus spears
3. 12pm 50g whey protein
4. 2:15pm 8 egg whites devils egg salad,half sweet potato
5. 4:20pm 8 egg whites fried eggs,half sweet potato
6. 6:15pm 50g whey protein,1 banana
7. 9pm 2 oven-baked turkey patties,1 cup broccoli

make sure to check out my youtube channel! just put up the video for the recipe of oven-baked turkey patties!

Tuesday, November 9, 2010

Oven-Baked Turkey Patties

First cooking segment from my youtube channel


chest/side delt/tri/ab/calve/hiit

today i got one of the best pumps i’ve gotten in a while! here is the routine
  • incline bb press 4×10
  • incline db press 3×12 one drop set
  • flat db flys 3×12
  • flat hammer strength press 4×12
  • db pullovers 3×12
  • TRI-SET - standing lateral cable one arm raise,over head seated one arm db ext,seated calve raise. 3×12
  • SUPER-SET - rope crunches, seated leg press machine calve raise 3×12
  • oblique side one arm cable crunches 3×12
  • 10 minutes HIIT stepper machine 1 min recovers 3 minute high intensity

just finished filming my first cooking segment for my youtube channel once i get it edited down it will be online shortly!

food log monday nov 8

1. 15:15am Energy Oats, 27g protein shake
2.9:15am 8eggwhites one yolk devils egg salad
3.12:30pm 2 oven-baked turkey patties,6 asparagus spears
4.3:30pm 50g whey protein
5.6:30pm 50g whey,1 banana
6.7:45pm 2 oven-baked turkey patties,6 asparagus spears,1000mg flaxseed oil

i will be posting a cooking video on how to make the oven-baked turkey pattes tonite!

Monday, November 8, 2010


just got home from crushing legs. today i trained legs with no supersets just straight sets on every exercise. started off with a nice bike ride to the gym which i got a new bike yesterday that i’m absolutely stoked about. its a throwback Peugeot Mountain i believe it came out mid to late 90’s. i never knew a bike could ride so nicely. heres the routine

  • leg press 2 warm-up sets 4 sets pyrmiding up in weight then 3 sets pyramiding down. total of 7 working sets.
  • squats 3×10 one dropset
  • leg ext 3×15
  • stiff leg deadlifts 4×10
  • lying leg curls 3×15
  • stairclimber 15min hiit 1 min recovery 3 min high intensity.

everyone make sure to check out my youtube channel ill be posting weekly updates with workout routines,cooking segment and other fitness oriented material.

Mind Muscle Connection

The mind muscle connection makes all of the difference when it comes to stimulating growth and detailing quality muscle. If you are not squeezing and contracting the muscle each rep of each set then you are
selling yourself short. It will not respond to it's full potential. You need to be able to feel the muscle your are working do the work not all of your secondary muscles taking on a unnecessary workload. I believe in stimulating and not annihilating the muscle. This means training hard but training smart. In my opinion you should not pay attention to numbers and how much you can lift because honestly nobody really cares. And if
you care then you're ego lifting. Training too heavy will only increase your risk of injury and chance of sacrificing proper form. That's just going to slow progress and that's not what we are trying to do. Mind muscle connection is not something you can easily learn overnight and it takes years to master. I've been training now for about 7 years and each year the connection is still improving.

food log sunday nov 7

1. 7am energy oats, 27g whey protein shake
2. 8:20 1 medium size sweet potato,4 oven-baked turkey meatballs
3. 10am 50g whey protein,1 banana
4. 11:45 4 oven-baked meatballs,3oz skinless chicken breast
5. 2pm 8egg whites one yolk devils egg salad,1000 mg flaxseed oil
6. 3:45 50g whey shake
7. 5:30 2 oven-baked turkey meatballs 6oz��chicken breast,1 apple
8. 8pm (CHEAT MEAL) 1 sweet potato,4 protein pancakes,1 apple w/ tbsp almond butter,3/4 cup fat free plain yogurt w/ 1 tbsp 100 percent bluberry preserve 2 tbsp chocolate whey,6 celery ribs.

after having quite a bit of carbs all weekend i feel like a new person and replenished but its back to only about 50 today.

Sunday, November 7, 2010


today was the first day that i filmed one of my workouts and from hear on out i’ll be doing one a week a different muscle group until i cycle back around. the video is just of the last set of each set. here is the routine

  • preacher curls superset standing cable curls 3×10-12
  • skullcrushers superset close grip press and dips 3×10-12
  • spyder curls superset standing db hammer curls 3×10-12 one drop on spyders
  • standing db curls superset rope kickouts and pressdowns 3×10-12
  • cable concentration curl superset cable kickouts 3×10-12

food log saturday nov 6 (carb up)

  1. 6:15 energy oats, 27g whey protein shake
  2. 8:30am 7eggwhites one yolk devils egg salad,1000mg flaxseed oil
  3. 11am 3 skinless boneless chicken thighs,2 oven-baked meatballs
  4. 1:15pm 50g whey protein,1 apple
  5. 2pm 4 skinless boneless chicken thighs,3tbsp cream of wheat,1000mg flaxseed oil
  6. 5pm 4 oven-baked meatballs,3tbsp cream of wheat
  7. 6:15-6:30pm energy oats. ate this meal very slow

after carbing a up yesterday i feel great this morning. i’m shooting my first workout video which will be arms here in about 2 hours so so far i’ve had energy oats for my first meal and i’ll have a sweet potato in a hour. hopefully get a nice pump for the camera!

Saturday, November 6, 2010


  • One arm laterals incline bench 3×12
  • Cable front raise with rope 3×12
  • Standing laterals super set machine laterals 3×10-12
  • Reverse pec dec superset upright rows 3×10-12
  • Shrugs bb superset db 3×10 12
  • Standing calve raise superset weighted leg raises 3×12
  • Seated calve raise superset weighted crunches 3×12

no cardio today. i’m going to be filming my first workout video and posting it tom night so i’m excited to see how this turns out. it’s going to be arm day!

Energy Oats!

Energy Oats

1/2 cup quaker dry 1 minute oats
1 scoop chocolate protein powder
1 tbsp starbucks ground coffee

mix well with water and cook for 1 minute

easy,quick,and effective. this will give you a quick caffeine buzz along with protein and slow digesting carbs for energy.

food log friday nov 5

  1. 5:15am 1/2 cup oatmeal w/ 1scoop whey,1 scoop whey protein shake
  2. 8:30am 3 skinless boneless chicken thighs,10 asparagus spears
  3. 11:45am 50g whey protein,1000mg flaxseed oil
  4. 12:45pm 1 can low-sodium tuna,10 asparagus spears,1tbsp apple cider vinegar
  5. 2:30pm 50g whey,1 banana
  6. 5pm 2 cans very low sodium tuna
  7. 7:30 4 oven-baked turkey meatballs,10 asparagus spears,1000mg flaxseed oil
  8. 10:40 4 oven-baked turkey meatballs, 6 spears aspargus
here is another picture i took yesterday. little over 200lb

Friday, November 5, 2010


another awesome workout! i think now i’m extra hyped up so my intensity just cranked up a knotch that i didn’t even think i was capable of. running off of 27 carbs for my first meal and roughly 25 afterwards and i feel pretty good :) here’s the routine

  • weighted pullups 4×5 one dropset with bodyweight to failure
  • narrow grip pulldowns 4×10-12
  • overhand barbell rows 3×12
  • reverse grip seated row 3×12
  • machine seated rows superset one arm knee on bench db row 3×12
  • rope pulldowns superset weighted hyperext 3×12
  • incline db curls 3×10-12

no cardio today here is a pic i took today. little over 200lb now.

NYC first weekend of December!

It has now been about 8 months since being in front of the camera. Words can not even explain how excited I am to be shooting again. I've finally accomplished a proportioned healthy look that in my own skin I'm comfortable and confident with. I've taken a whole new approach for the past 8 months towards a healthy fitness lifestyle and I have never been this lean before. Also, I now have a much greater work ethic than I've ever had before and I'm looking forward to the outcome. Mentally and physically I feel the best I ever have. Hard work really pays off in more ways then one. I believe these pictures will be my best work I've ever done! I feel so blessed and fortunate to be able to have the opportunities to do what i do. I'll be posting weekly workout videos and progress pictures leading up to my shoots. Thank you Jason Kanner (my agent) for always having my back!

food log thursday nov 4

1. 5:15am 1/2 cup oatmeal w/ 1scoop whey,1 scoop whey protein shake
2. 8:30am 9 eggwhites one yolk devils egg salad
3. 10:45am 8oz skinless chicken breast w/ mustard
4. 12:45pm 5 eggwhites one yolk devils egg salad
5. 2:45 pm 50 g whey protein shake,1000mg flaxseed oil
6. 5pm 8oz skinless chicken breast
7. 6:45pm 50g protein shake
8. 9pm 4 skinless boneless chicken thighs,10 asparagus spears,1000mg flaxseed oil

since i decided to take the day off from the gym completely there is no fast digesting carb as i usually do 1banana post workout to replenish glycogen levels. it felt good to take the whole day off because usually i end up doing cardio of some sort. depending on how i feel today i might take today off also but i highly doubt it. it is extremely hard for me to take days off but i know i need them. if i do workout it will be back. looking forward to the weekend going to go to the gun range and to see a movie tomorrow. i’ve got a 10hr work day ahead of me now. hope everyone enjoys their friday!

Thursday, November 4, 2010

food log wednesday nov 3

this was a high carb up day. i’ve never carbed up before on this much fruit and based on how i feel and look this morning it’s good. the rest of the week will be 50 and under. it did the trick though i feel nice and full today. looking forward to some back later on!

1. 8am 1/2 cup oatmeal w/one scoop whey,1 box raisens,one scoop��whey protein shake
2. 11am 9 eggwhites devils egg salad,2 oven-baked turkey meatballs,3 tbsp cream of wheat
3. 2pm 50g whey,1 banana
4. 3:45 6oz tilapia, 1 cup broccoli,1000mg flaxseed oil,1tbsp natural pnut butter
5. 6pm 1/2 cup oatmeal w/ 1 box raisens and one scoop whey,3/4 apple,2 bananas,6 celery ribs,6 purple grapes,2 tbsp almond butter

Wednesday, November 3, 2010

chest/side delt/tri...more CARBS!!

another good one today. here’s the routine

  • incline db press 4×10-12
  • flat hammer strength press (butt at the edge of seat to really target lower cleavage)3×12
  • seated cable fly (first time i tried it like this and this will be a addition weekly)3×15 one drop
  • close grip machine press 3×12
  • pullovers superset standing db laterals 3×12
  • rope kick outs 3×12

no cardio today as i was feeling completely depleted so i decided to have a mini carb up. I had some fruit and extra oats. It never ceases to amaze me how great carbs can make you feel and improve your mood almost instantly when your depleted. i’ll post my food log up later but it ended up being about 130-150g of carbs.

Turkey Meatballs

Turkey Meatballs

here is another variation i came up with last night that was very tasty! enjoy!

* 1lb ground turkey (93/7)
* 2 egg whites
* 1/4 cup wheat germ
* 1/4 cup oats
* 1 tbsp all purpose mrs.dash
* 1 tbsp cayenne pepper
* 1 tbsp pepper
*2 tbsp no salt added can corn
* 1/2 cup no salt added tomato sauce
* 2 tbsp finely chopped parsley


1. preheat oven to 400, put aluminum foil on baking sheet and spray with pam
2. put all ingredients in large bowl but leave a 1/4 cup of tomato sauce for the end.
3. mix well and place the meatballs on baking sheet
4. cook for 7 minutes and flip
5. cook for 11 minutes and for the last minute add the other 1/4 cup of sauce.
6. i added a little garlic powder at the end for some extra flavor.

Tuesday, November 2, 2010

food log tuesday nov 2

  1. 5:15am 1/2 cup oatmeal w/ one scoop whey,1 box of raisens, one scoop whey protein shake
  2. 8:15am 4 skinless boneless chicken thighs,10 asparagus spears
  3. 10:20am 9 eggwhites one yolk devils egg salad,1000mg flaxseed oil
  4. 1:20pm 50g whey protein,1 apple
  5. 3:30pm 6oz chicken breast,1 tbsp almond butter
  6. 5pm 50g whey protein
  7. 7:15 4 oven-baked meatballs,1 cup broccoli,1000mg flaxseed oil
  8. 10:15 8 eggwhites devils egg salad,1000mg flaxseed oil
another day down = one step closer to my goal :)


torched my legs tonite! but i’ve noticed a HUGE difference in my recovery time with lactic acid build up from doing the HIIT cardio. here’s the routine
  • squats - 4×10-12
  • one leg-seated upright leg press machine 3×12
  • lying leg curl 4×12
  • stiff leg deadlifts 3×10-12
  • close foot stance lying leg press 4×10-12
  • leg ext 3×10-12
  • walking bb lunges 20 steps each direction total 40 steps for 3 sets
  • seated calve raise 4×12
  • leg press calve raise 3×12 superset with standing bodyweight raises 3×20-30

i’m about to give power yoga a try right now. this will be the first time i’ve ever tried yoga so i’ll let you everyone know how it goes. flexibility is something else that i’ve never focused but will be incorporating it once or twice a week with yoga. the only time i stretch anything is between sets so this will be good addition.

Basic Guidelines I’ve Learned in Obtaining and Keeping ABs

Finding the right nutritional balance of protein,carbs, and fat. Personally I think a relativly low carb diet works the best. You have to experiment week to week to figure out what works best for your body.

Cardio - the combination of both HIIT (high intensity interval training) and sustained low intensity cardio every week. Also your going to have to experiment with this figuring out how much cardio you need on a weekly basis. For myself I do 20 minutes of HIIT directly after my weight training 3-4 times a week and I do low intensity 6 mile run/jog 2-3 times a week. Also I’ll throw in some jump roping but I really don’t count that towards my cardio. When doing any type of cardio try to be conscious of keeping your abs flat and tight.

Train abs frequently. You can train abs every day or every other day which is what I’ve been doing with all weighted exercises rep range 12-15. Make sure to target every area (upper,lower,oblique) When training all of your other muscle groups always make sure to keep your abs flat and tight

Eliminate weekend cheats/junk food until you reach your goal. This will do nothing but slow your progress down. I’m not saying to never cheat because it’s good for the metabolism every once in a while but if your in the habit of thinking the weekend is your time to eat whatever you want your setting yourself up for failure in more ways then one. If you think about it that’s only eatting healthy for 70 percent of the week so do you want to get only 70 percent results? Once you get your physique to the place you want it then one day a week for one meal prefferably early in the day have a cheat meal.

Alchol consumption needs to be either eliminated or kept to one night a week. This just as the junk food will do nothing but slow your progress and put a halt on your fat burning capabilities.

Monday, November 1, 2010

food log monday nov 1

  1. 5:15am 1/2 cup oatmeal w/ one scoop of whey, one scoop whey protein shake
  2. 8am 10 eggwhites one yolk - devils egg salad, 3tbsp cream of wheat
  3. 10:30am 4 oven-baked turkey meatballs
  4. 12pm 50g whey,1000 mg flaxseed oil
  5. 2:30pm 2 cans low sodium tuna (1 tbsp basalmic vinegar,1/4 apple chopped,1/4 cup onion chopped), 1tbsp almond butter
  6. 4:40pm 6 egg whites one yolk devils egg salad (PRE-WORKOUT)
  7. 6:30pm 50g whey,1 banana (POST WORKOUT)
  8. 7:40pm 3 skinless boneless chicken thighs,10 asparagus spears,1000mg flaxseed oil

i really didn’t like the tuna mix i made today. it was the same mix i put up the other day that i had put it in celery. next time i have tuna i’ll just use some spicy mustard to mix with.


just finished up a really good workout. as i’m writing this i’m having a banana and washing it down with 50g whey protein shake. here is the routine
  • high cable standing one arm curls superset one arm push downs 3×15-20
  • cambered bar close grip preacher curls superset seated one arm overhead db ext 3×12
  • straight bar standing curl superset dips 3×10-20
  • seated db concentration curls superset close grip cable pushdowns 3×12
  • db hammer curls superset cable kickbacks 3×12
  • standing cable straight bar crunch 4×12

for cardio i did HIIT on the stair climber. 1 min on 5.0 then 3 min on 8.0 back in forth to 15 min once i got to 15 i did 9.0 for 1 min then 4.0 for 30 seconds back in forth till 20. it was pretty intense..give it a try!!

Turkey Bombs!

Turkey BombsIngredients
4 bell peppers
1 pound 93/7 ground turkey
1 egg white
1/2 cup finely chopped yellow onion
2 tbsp no-salt canned corn
1 tablespoon finely chopped fresh parsley
1/4 cup toasted wheat germ
pinch of black pepper
3/4 cup no salt tomato sauce
1 teaspoon horseradish mustard


Preheat oven to 425
Pour 1/4 inch of water into a baking pan, cut tops off peppers then remove seeds and membranes rinse and place in baking pan and cook for 10 minutes.
in a large bowl,mix turkey,egg white,onion,corn,parsley,wheat germ,black pepper,and 1/4 cup of the sauce
when peppers are done reduce heat to 325 and fill peppers evenly with turkey mix
bake for 30 minutes.
stir together horseradish and remaining 1/2 cup tomato sauce and add a little to the top of each pepper bake for 15 minutes or until meat is no longer pink.

Sunday, October 31, 2010

6 miles

today i decided to take a day off from the weights and just do cardio. i woke up surprisingly feeling good considering i drank quite a bit of rosé. it was a overall fun night. i went on a 6 mile run and took the dogs for a hour walk. my friend sunil which is also a trainer has been working out with me for the past 2 weeks and i set him up on a nutrition plan that he’s not following 100 percent but he’s improving by the day to follow the meal plane sense his goal is to put on 15lb of lean mass. he just told me yesterday that he has put on 5lb already sense he starting with me so i was very happy to hear that! this was a pic from last night. he was dressed as antwan dotson.

food log day 6

forgot to put this up yesterday so here is my log. meal 5 was a small carb up meal because at that point i felt like hell and was fading out and starting to get light headed. after coming home from the halloween party had the late night munchies so that’s the reasoning for my last meal.
  1. 7:30am 1/2 cup oatmeal w/ one scoop protein, protein shake one scoop
  2. 9:30am 6oz tilapia,3tbsp cream of wheat
  3. 11am 50g whey,1 banana
  4. 12:40 6 eggwhite devil egg salad one yolk
  5. 2:40 1/2 cup oat,1 scoop whey protein,1 banana,1 box of raisens,1 tbsp natural p-nut,1 tbsp 100% fruit preserve
  6. 5:50pm 5 oven-baked turkey meatballs,1000mg flaxseed oil
  7. 12:30am 2 cali clubs,1 banana,1tbsp pnut butter,2 small dove chocolates

Saturday, October 30, 2010


* incline bench bb front raises back against bench superset upright rows
* one arm reverse cable laterals
* 2 sets giant set of seated db laterals 30lb for 10x 20lb for 15x 10lb for 20x and 5lb for 30x
* bb shrug 4×12
* seated calve raise superset rope crunch
* standing calve raise superset hanging leg raises
* oblique cable one arm crunches

no cardio today. feeling pretty drained but i’m ready to have a good time tonite. in the spirit of halloween i figured i'd do my progress pictures cosumed up. happy halloween everyone!!!

Importance of Skincare

Skincare is very important as we age. I’m getting ready to turn 26 in November and I’’ve really started to focus on skincare for the past 6 months. I’m already noticing changes as i have not ever taken care of my skin before. Here is a couple of things that I use for anti-aging and overall care.
  • Retin-A (I use every other night) one of the best researched and most effective skin treatments available on the market today. And the availability of Retin A products is increasing, with more than 300 new Retin-A products marketed since 2003.
  • While originally prescribed as a treatment for acne, Retin-A quickly showed additional skin benefits, including improvements in skin texture.
  • It also works to reverse photo damage in the form of wrinkles and age spots.
  • Lavender Mask (I do twice a week) Lavender has a host of benefits when used in skin care products, but has great value in helping the skin heal itself, stimulating cell growth, reducing inflammation, preventing scarring and balancing the production of oil.
  • Curel (once a day before bed) this is a basic body moisturizer I use before bed because i don’t like to put lotion on during the day then go to the gym and have slimey skin.

Friday, October 29, 2010

food log day 5

this has been my most successful week i just weighed myself tonite and i’m little over 200lb. of coarse i feel pretty flat but that’s from lack of carbs so i might do a little more sunday.
  1. 8am 1/2 cup oatmeal w/ one scoop protein, protein shake one scoop
  2. 10:30am 4 oven-baked turkey meatballs,3 tbsp cream of wheat
  3. 12:40pm 50g whey protein, 1 banana
  4. 2:30 6oz tilapia,1000mg flaxseed oil
  5. 5pm 6 eggwhite devils egg salad
  6. 7:30 2 cans low sodium tuna (tuna celery sticks)
  7. 10pm 50g whey protein,1000mg flaxseed oil

Tuna Celery Stalks

1 can low-sodium chunk white tuna,rinsed and drained
1 tablespoon balsamic vinegar
1/4 cup finely chopped onion
1/4 cup finely chopped apple
2 tablespoons fat-free plain yogurt
ground black pepper
12 ribs celery,rinsed and ends trimmed

  1. put the tuna in a small bowl and break it apart with a fork. add vinegar and mix.
  2. add onion,apple,yogurt,and pepper to taste. mix well
  3. spoon tuna salad into gutter of each rib


despite being lower on calories i’m getting some of my most amazing workouts. getting tighter and feeling great. for todays routine i always start my back workouts with chins because it’s something that i really feel like i need to get better at. i usually do 3 sets to failure which would be first set 15 reps, second 10 third 8. i feel like i always just fatigue easy so i started today a new technique that i suggest anyone that wants to improve in overall back strength while boosting your chin reps to give it a try. here’s the routine

  • wide grip chins - first set bodyweight 5 reps,2nd set add 10lb 5 reps,3rd 25lb 5 reps,4th set 45lb 5 reps,5th set 45lb 5 reps take the weight off then do body weight to failure i got 8. and on the last 2 reps i did negatives
  • seated cable narrow grip row - 3×12 one dropset
  • reverse grip pulldowns - x12 one dropset
  • standing db row - 3×12 one dropset
  • row machine,tbar rows,deadlifts 3×12 did it as a tri-set
  • cambered bar 21’s 3 sets
  • 20 minutes stairclimber hiit 1 min 5.0 2 min 8.0 back in forth to 20

i’m going back up to the gym later on today to do 20 minutes of hiit again and some light ab work. posting a music update later on!! happy halloween!!

Thursday, October 28, 2010

food log day 4

  1. 5:15am 1/2 cup oatmeal w/ one scoop protein, protein shake one scoop
  2. 8:45am devils egg salad (7 eggwhites 1 yolk),1 banana
  3. 10:45, 50g whey protein
  4. 1:30 6oz skinless chicken breast,3tbsp cream of wheat,1000mg flaxseed oil
  5. 3:45 devils egg salad 5 eggwhites 1 yolk,3tbsp cream of wheat
  6. 6pm 50g whey protein,1000 mg flaxseed oil
  7. 7:30pm 5 oven-baked turkey meatballs,1 cup broccoli
  8. 10:15 devils egg salad (7 eggwhites), 1000mg flaxseed oil

chest/side delt/tri/ab/hiit

just got home from yet another sick workout. here’s the routine
  • flat hammer strength press 4×10-12 one drop
  • slight incline db fly 3×12
  • incline press machine 4×10-12 one drop
  • db pullovers 3×12
  • fst-7 cable flys 7×15
  • vbar pushdowns superset standing lateral raise 3×15
  • side oblique cable crunches
  • captain’s chair weighted knee raise 3×12 (first time i tried these with weights and dammmn all i can say is painnnnnnn!)
  • 20 minutes HIIT stairclimber

Devils Egg Salad

this is a new favorite for me if you like deviled eggs this is what it taste me at least. it's cheap, quick and very tasty. depending on your protein and fat needs you can add more whites or take the yolk completely out. i had this twice yesterday and the first time i had it with 2 yolks and the second time i just had 6 whites. enjoy!!


-2 whole hard-boiled eggs
-4 hard boiled egg eggwhites
-1 heaping tbsp dijon mustard
-dash of ground pepper
-dash of cayenne pepper

directions bowl chop up all the eggs to your liking
2.add pepper and cayenne and dijon mustard
3.mix well and enjoy!

directions for boiling eggs 12 eggs in pot and add water about an inch over the eggs
2place on high until its starts to boil, then reduce heat to med and cover, cook for 10 minutes
3after 10 minutes move to cool part of stove and let them cool off for 10-15
4drain water and peel (it’s easyier if you peel under cold water but they are still kinda a pain in the ass)

Wednesday, October 27, 2010

food log day 3

  1. 5:15am 1/2 cup oatmeal w/ one scoop protein, protein shake one scoop
  2. 8:30am 8 egg whites,1 banana
  3. 10:45am 50g whey protein
  4. 1pm 6oz tilapia, 3tbsp cream of wheat,1000mg flaxseed oil
  5. 4pm 50gram whey protein, 1 b-complex vitamin w/C
  6. 5pm egg salad (6 egg whites 2 yolks)
  7. 8:30pm 6oz tilapia,flaxseed oil 1000mg
  8. 10:15pm 6 egg whites salad

i have found a new favorite with the egg salad i’ll post the recipe tom!

today was leg day and to get my legs nice and warm before the workout i rode my bike to the gym which is about a 10 minute ride. once i got there i got right into the routine

  • wide foot stance leg press superset lying leg curl machine one leg kickbacks
  • squats superset with leg ext
  • stiff leg dead lifts
  • lying leg curls
  • 20 minutes hiit stairclimber (level 5 one minute then level 8 one minute back in forth)

went heavier then i normally would today everything was 4×10-12. now i’m about to go get a halloween costume this will be the first time i’ve dressed up sense i was a kid lol.

America...Get Moving

When reading the magazine reps I came across another article that is not only scary but sad and disturbing too. "According to new data released by the Centers for Disease Control and Prevention, one out of every three American adults is obese, and two out of every three are overweight. Among children and teens the numbers aren’t much better: roughly 17% of children aged 2-19 are considered obese. The obesity rate among women and children hasn’t changed measurably over the past decade, and it’s remained largely flat among men for the past five years. America spends over $140 billion each year on obesity-related health issues, almost double what it spends on cancer." It feels great to be a very small help to this epidemic by being one personal trainer helping my clients but I hope to one day be a huge help somehow with getting America in shape!

whole wheat flat bread PIZZA

-1 whole wheat flat bread pizza (can’t remember the name brand mama mia maybe?)
-jar of sauce (i try to find the one with least amount of sugar)
-olive oil
-low fat mozzarella shredded cheese
-banana pepper rings
-italian seasoning
-garlic powder


-preheat oven to 400
-coat flat bread with olive oil (i don’t measure make sure its spread out and covered)
-add sauce
-add cheese (add to your liking i don’t measure this either. i learned to use a little more though then not enough)
-add toppings that you like (my personal favorite is tomato,pepper rings,mushrooms)
-add seasonings
-bake for 15 minutes. let it cool a bit before cutting.

Tuesday, October 26, 2010

food log day 2

yesterday i posted my nutrition plan. i will post it daily now.

1. 5:15am 9 eggwhites,1 bananna
2. 8:15am 4 oven-baked turkey meatballs,1/2 cup brown rice
3. 10:30am 50g whey protein shake
4. 12pm 6oz tilapia,1/2 cup oats,1000mg flaxseed oil
5. (pre-workout)4pm 50g whey protein,1 tbsp almond butter,1000mg flaxseed oil,1 b- complex w/C vitamin
6. (post-workout)6pm 50g whey protein shake
7. 7:15pm 6oz skinless chicken breast,serving of broccoli,1000mg flaxseed oil

i have never been on this restrictive of a nutrition plan so i’m pretty excited to see the results!


love arm day! here's the routine

- straight bar preacher curls superset standing straight bar close grip curls 4x12
- cable rope kickouts superset dips 3x12 ropes and 3x20 on dips
- seated db curl superset cable straight bar seated behind next curls 3x12
- spyder curls superset one arm reverse press downs 3x15
- wrist curls superset reverse wrist curls 3x20-30
- seated calve raise 4x12 one drop set
- chair leg raises 3x15 superset rope crunches 3x20
- jump rope 10 minutes

Oven-baked Turkey Meatballs

1.5 pounds 93/7 turkey ground meat
2 egg whites
1/2 cup toasted wheat germ
1/4 cup quaker quick cook oats (plain)
1 tbsp grated parmesan cheese
1/2 teaspoon salt-free all purpose seasoning
1/4 teaspoon ground black pepper
preheat oven to 400 and coat a baking sheet with aluminum foil and pam
place all ingredients in a large bowl and mix together well with hands
make 16-20 golf ball size meatballs and place them on baking sheet
bake for 7 minutes. turn meatballs, then bake for 8-13 minutes, or no until no longer pink

Monday, October 25, 2010

current nutrition plan

  1. 5:15am 8 eggwhites,3 tbsp cream of wheat
  2. 8:15am 6oz tilapia,broccoli
  3. 12:30pm 6oz chicken breast skinless,grilled sweet potato rounds (1 medium size potato),1000mg flaxseed oil
  4. 4pm (pre-workout) 50g whey protein shake,1tbsp almond butter,1000mg flaxseed oil,1 b-complex w/ C vitamin
  5. 4:30pm directly before the gym i take 2g of arginine ethyl ester,400mg niacin,200-300mg caffeine anhydrous
  6. 5:45pm directly after workout 50gram whey protein
  7. 7:15pm oven-baked turkey meatballs (4) serving of broccoli,1000mg flaxseed oil

this is pretty much what i’ll be having everyday. the order of my meals will depend on when i work out.this will be for the next 2 weeks no cheat meals.


even though being low on carbs i was still able to get full and a nice pump today. these high rep sets are really doing the trick! here's the routine.

  • standing one arm reverse lateral 3x15
  • seated db laterals 3x12
  • standing one arm behind back lateral raise 3x15
  • upright rows 3x30,20,10
  • incline bench front raises (chest on bench) 3x12
  • bent over db laterals superset db shrugs 3x12-15
  • standing one leg calve raise bodyweight 3x15
  • standing calve machine 4x12 one drop on the last set
it has been nice that i've gotten to back off of cardio and let the nutrition do the work now. i'm still going to run at least 12-15 miles a week and jump rope a bit also but i'm not doing no where near the amount of cardio i had been doing. looking forward to tom for arm day :)

Sunday, October 24, 2010

back attack

here is today's routine

  • chins 2 sets wide grip and one set reverse narrow grip did all three sets to failure
  • tbar rows 3 total sets first set 30 reps, second set 20 reps and last set 10 reps
  • narrow grip pulldowns 3x12
  • reverse grip bb rows 3x12
  • seated row superset standing rope rows 3x12-15
  • one arm db row on bench 3x12 superset hyperext 3x15

finished up with 2 exercises for bi's just to get some blood in them.

  • spyder curls 3x15
  • seated concentration curls 3x15
i'm going to take the pups for a hike and relax the rest of the day watch some football and dexter later on. hope everyone had a fun and safe weekend!

cali club

here’s my version of one of my favorite sandwiches. i first had this at a nyc deli and was hooked. so had to come up with a healthier version.

preheat oven to 350
place whole wheat sub rolls on aluminum foil cooking sheet
add turkey, then avocado, reduced fat provolone cheese.
bake for 3-4 minutes or however long you like for it to be toasted
while the sandwich is baking microwave turkey bacon in paper towels for 2-3 minutes
once done add bacon to sandwich,tomato slices,and alfalfa sprouts

last is add fat free mayo.

Saturday, October 23, 2010

music from the week

  • yelawolf f/ raekwon - i wish
  • game f/ pharell - bounce
  • j cole - i’m on it
  • kanye west - dark fantasy
  • kanye west - hell of a life
  • kanye west - never look down
  • lloyd banks - when i get there
  • n.e.r.d. - nothing on you
  • pusha t - arm piece
  • the black eyed peas - the time (dirty bit)

heres what’s been playing in my ipod this week…enjoy heres the link if interested

chest day

another good one down and ready to enjoy the rest of my saturday!

  • incline db press 4×8-12
  • flat hammer machine press 3×20 superset boise ball pushups 3xfailure
  • flat db fly 3×12
  • db pullovers 3×12 superset machine press 3×15
  • one arm cable kickouts 3×20-30

cardio for the day was a short 15 min jog after the gym i was originally going for 6 miles today but my legs are fatigued from yesterdays routine. here’s a digital i took yesterday. weighing about 204lb. i’m pretty stoked because i’ve never been in this shape before.

Friday, October 22, 2010

quick bite... chicken,tuna,avocado

this is a quick bite that i’ve been eatting when i need somthing quick and don’t have time to cook my meal.hickory smoked flavored tuna pack

5oz canned chicken

1/2 avocado

mix it all up and enjoy…next time i have this i’m going to try it with a couple tbsp of apple cider vinegar


just finished up a killer leg workout. decided to do the best of both worlds. lighter weight high reps and heavier weight lower reps. heres the routine

the first thing was a giant set. so i did squats then lunged to the lying leg curl machine which was about 15 steps then did leg ext and lunged back to the squat rack

  • squats,lunge,lying leg curl,leg ext. 3×30,20,10
  • close feet stance leg press superset stiffleg deadlifts 3×30,20,10
  • bench step ups superset bench jumps 3×10 on each leg of stepups and 20 bench jumps
  • seated calve raise 4×12 with 3 drops on the 4th set to failure.

hope everyone has a good weekend!

dog walking

was reading the magazine REPs and came across a interesting article
“a recent study in Clinical Nursing Research showed that walking a dog for as little as 20 minutes per day, five days per week for 50 weeks resulted in a weight loss of more than 14 pounds! Even more remarkable was the fact that participants had a mean adherence of 72% to the program.”

Thursday, October 21, 2010


today's arm routine was just ok. i base my workouts on how my pump is. and i think sense yesterday was extremely low carb day i wasn't able to really fill up today. i didn't do as much as i normally would either for this reason. regardless it was ok. here's the routine

  • standing straight bar curls 3x8-12 one drop superset cable straight bar kick outs
  • incline db curl superset overhead one arm db ext 3x10-12
  • one arm seated preacher curl superset straight bar skullcrushers 3x10-12

for forearms and abs i did a little circuit for about 10 minutes i jumproped for 2 min then went straight into reverse seated wrist curls for 20 reps then bench crunches for 30 reps then back to the rope for 2 min.

i just got back now from my usual 6 mile course that i do and i think it's a bit too chilly to be running without a shirt on now because i was cramping most of my run which was hell. but i pushed through it and ended up running it in 46:22 not my best time but i can live with it.

Wednesday, October 20, 2010


just finished up a shoulder routine. this was the first time i tried 50 rep sets for laterals and they are awesome! your delts will go numb and fill up with blood quick. crazy pump! i had to take a couple few second breaks during the sets and was only using 12lb dbs. here's the routine

  • standing db lateral raise 3x50
  • bb upright rows 4x10-12 one drop set
  • db front raises 4x10-12 one drop
  • reverse pec dec 3x10-12 superset with partial laterals (top half of rep)
  • smith machine shrugs superset db shrugs 4x10-15

i did intervals with abs and jump rope. i would jumprope for 2-3 minutes then knock out a set of abs here is what i did for abs

  • hanging leg raises 3xfailure
  • standing cable straight bar crunches superset one arm cable oblique crunches
  • ball twists on sit up bench
finished off with leg press machine calve raises 4x12. today was a low carb day so my energy was definitely low. running off of 25g from my first meal.... the 300mg of caffeine anhydrous is what helped get me through this one.


from the very beginning the reason why i got into the health and fitness lifestyle was to gain confidence and have a better overall life. through the course of 7 years i’ve tried different ways of doing this. i’ve been the extremest and went through a bodybuilding phase where i just wanted to be huge and i never thought i was big enough. then i tried to slim down for fashion modeling and stopped weight training all together and that made me lose all of the confidence that i had originally gained and became very unhappy with myself. I believe when you try to do anything extreme and force things that are not supposed to happen that you’re setting yourself up for failure. i live my life now in moderation. when i was going through my bodybuilding phase i didn’t have much of a social life. then when i slimmed down i started to party and drink way too much and didn’t follow a healthy nutrition plan. moderation is key when living the health and fitness lifestyle because you still want to be able to go out and be social, have drinks, have your weekly cheat meals or day whichever you do because from my experience your not going to be a happy person if you totally restrict yourself or over indulge. downfalls of total restriction that had happened to me was being very irritable,non social,no energy, and the feeling of guilt when i had something that wasn’t on my “diet” and just not being happy. then when i did the complete opposite and overindulged in everything the downfalls from that were loss of all my confidence,low self-esteem which led to no sex drive and just not feeling healthy and i was out of shape. who wants to be or feel like that?! i don’t think anybody should! this is not the way to live life. as i’ve said before, life is too short and most people if not all get into the health and fitness lifestyle to improve overall well being, not to destruct it. since taking on this whole new approach to my life for the past 6 months i’m a totally different person. my confidence is back, i enjoy going out on the weekends and being social, having my weekly junk food and i’m in the best shape of my life. also since i’m not forcing things to happen everything seems to be falling into place so i’m very excited to see what’s to come in the future.

Tuesday, October 19, 2010


this morning back routine

  • chins 3x15
  • standing db row 3x12
  • wide grip pulldown 2x12
  • reverse grip pulldown 3x12 one dropset
  • reverse grip bb row 4x10-12 one dropset
  • seated cable row narrow grip 3x12
  • deadlifts superset rope standing pulldowns
  • standing db curls 3x12 and one set of 50reps
taking the day off of cardio.

maximize pump

quick tips to maximize your pump during your workout

  • drink a minimum of one liter of water (sipping in between sets)
  • minimum rest between sets 45-1 min max
  • contract muscle group your working in between sets
  • stretching muscle group your working
  • contract and squeeze as hard as you can on each rep of each set.

Monday, October 18, 2010


this morning was a great chest routine even though i slept horrible last night. my friend sunil also a trainer at my gym trained with me. it’s been a nice extra push for me to have a training partner my last couple workouts because sense getting back into weight training again i’ve been hitting it solo for the past 7 months. i do want to add that i don’t think it’s important to have unless your training to failure and need a spot which i never do. here is my routine

  • Hammer strength flat press 4×12 with 2 drops on the final set
  • cable flys 3×15
  • incline db press 4×10-12 2 drops on the last set
  • db pullovers 3×12
  • incline db fly 3×12
  • one arm reverse cable pressdown 3×10-12
  • standing calve raises 4×12

later on tonite i’ve got to work a couple of hours then i’m going to do some abs and light cardio. i will pick 3 random exercises and train each 3 sets to failure in a triset non stop circuit. this picture was taken summer 09 nyc.

Chicken Parmesan

  • Preheat oven to 375
  • Preheat a nonstick pan to med/hi on stovetop
  • cut all fat off the chicken breast and rinse off in cold water
  • put the chicken in a gallon ziplock baggie and add 1/2 cup whole wheat flour (enough for 3 breasts)
  • shake the bag untill all the breast are covered in the flour
  • spray your preheated pan with pam and add breasts
  • cook on each side for 2-3 minutes until the flour browns
  • now place breast on cooking sheet with aluminum foil sprayed with pam
  • add italian seasoning,garlic powder,pepper
  • bake on 375 for 25 minutes the last 2-3 minutes take the chicken out and add low fat mozzarella cheese then place back in oven to melt.
  • once done pour your favorite marinara sauce and enjoy!

Sunday, October 17, 2010

what's in my ipod

anybody that knows me knows that i’m obsessed with music. it’s always been something that i absolutely love. when i was high school me and one of my friends lee bradberry which he’s still doing music now used to make hiphop. i would make beats using a mpc2000xl and asr-10. i’ve been messing around randomly on fruity loops lately. i can’t imagine not working out to music. here is a few songs that i’ve been working out to the past couple days.
  1. Spank Rock - Backyard betty
  2. Far east movement - girls on the dancefloor
  3. spank rock - b.o.o.t.a.y
  4. far east movement - like a g6
  5. pimp c - since the 90’s
  6. krs-one - step into a world
  7. wiz khalifa - in the cut
  8. gucci mane - might as well
  9. a day to remember - the plot to bomb the panhandle
  10. jadakiss and 50 cent - dump
  11. kanye west - take one for the team
  12. jamie foxx rick ross - livin better now
  13. lloyd banks - start it up
  14. white zombie - more human than human
  15. young jeezy - sleep when i die

today i took the day off from weights and just did some cardio. ran 6 miles in 44.20. there’s a 10k next weekend that i’m going to run in. this will be the first time i’ve done a race. looking forward to hitting some chest in the am! here is the link to download these songs if interested i just uploaded a rar file so you just have to unzip and enjoy.

this pic is from summer nyc 2009