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.