tyler mcpeak

UPDATE!

2010-11-19T16:54:00.001-08:00

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 http://www.tylermcpeak.com

thanks,
Tyler

food log thursday november 18

2010-11-19T04:49:00.002-08:00

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)

ARMS/ABS

2010-11-19T04:49:00.001-08:00

so my new supplement cocktail came in the mail today from bodybuilding.com 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!

food log wednesday november 17

2010-11-18T06:08:00.000-08:00

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

2010-11-18T04:30:00.000-08:00

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 body...it'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

shoulders/forearms/abs/jumprope

2010-11-17T15:57:00.001-08:00

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

2010-11-17T15:56:00.000-08:00

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

forgot to post this up earlyier so here it is

back/bi november 16 200lb

2010-11-17T07:20:00.000-08:00

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

Basic grilled or baked chicken salad

2010-11-16T04:41:00.000-08:00

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

Dressing

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

2010-11-16T04:40:00.000-08:00

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

Chest/side delt/tri/ab/jump rope

2010-11-15T20:20:00.000-08:00

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

2010-11-15T07:08:00.000-08:00

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

2010-11-15T04:23:00.000-08:00

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.

Legs and a quick UPDATE

2010-11-14T19:18:00.000-08:00

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 tylermcpeak.com 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

2010-11-14T09:31:00.001-08:00

7:30am 1/2 cup oatmeal,1 scoop whey , 1 scoop whey shake
1pm 2 hamburgers,sweet potato fries
2pm 1 hamburger
4:30pm 50g whey shake 1 grapefruit
6:30 2 hamburgers
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. http://www.youtube.com

food log november 12

2010-11-13T06:22:00.000-08:00

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

shoulders/abs

2010-11-12T20:58:00.000-08:00

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!
SHOULDERS/ABS NOVEMBER 12

food log thursday nov 11

2010-11-12T04:37:00.000-08:00

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

5 miles and runnin'

2010-11-11T16:03:00.000-08:00

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

2010-11-11T07:05:00.000-08:00

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.

back/bi/hiit

2010-11-10T17:09:00.001-08:00

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!

2010-11-10T14:31:00.000-08:00

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

Starbucks

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

McDonald's

Serving size (oz.): 22

Calories: 680

Saturated Fat (g): 18

Carbohydrates: 96

Sugar (g): 87

16. McCafé Caramel Frappe

McDonald's

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

Starbucks

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

2010-11-10T04:35:00.000-08:00

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!

Oven-Baked Turkey Patties

2010-11-09T20:34:00.001-08:00

First cooking segment from my youtube channel

http://www.youtube.com/tylermcpeak#p/a/u/0/UmFOyIuP_wI

[youtube]http://www.youtube.com/tylermcpeak#p/a/u/0/UmFOyIuP_wI[/youtube]

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

2010-11-09T18:25:00.000-08:00

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

2010-11-09T06:40:00.001-08:00

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!

LEGS

2010-11-08T17:11:00.000-08:00

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 http://www.youtube.com/tylermcpeak ill be posting weekly updates with workout routines,cooking segment and other fitness oriented material.

Mind Muscle Connection

2010-11-08T10:23:00.000-08:00

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

2010-11-08T04:35:00.000-08:00

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.

ARMs

2010-11-07T15:46:00.000-08:00

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

[youtube]http://www.youtube.com/watch?v=09KRoXouRXQ[/youtube]

food log saturday nov 6 (carb up)

2010-11-07T05:14:00.000-08:00

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

Shoulders!

2010-11-06T15:26:00.001-07:00

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!

2010-11-06T05:08:00.001-07:00

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

2010-11-06T04:48:00.001-07:00

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

here is another picture i took yesterday. little over 200lb

BACK/BI

2010-11-05T17:37:00.000-07:00

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!

2010-11-05T12:46:00.000-07:00

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

2010-11-05T04:26:00.000-07:00

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!

food log wednesday nov 3

2010-11-04T04:31:00.000-07:00

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

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

2010-11-03T17:00:00.001-07:00

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

2010-11-03T08:07:00.001-07:00

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

Directions

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.

food log tuesday nov 2

2010-11-02T20:23:00.001-07:00

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

another day down = one step closer to my goal :)

legs

2010-11-02T17:41:00.001-07:00

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

2010-11-02T08:46:00.000-07:00

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.

food log monday nov 1

2010-11-01T19:56:00.001-07:00

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

arms/abs/hiit

2010-11-01T16:41:00.000-07:00

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!

2010-11-01T06:26:00.000-07:00

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

Directions

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.

6 miles

2010-10-31T16:25:00.001-07:00

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

2010-10-31T10:01:00.001-07:00

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.

7:30am 1/2 cup oatmeal w/ one scoop protein, protein shake one scoop
9:30am 6oz tilapia,3tbsp cream of wheat
11am 50g whey,1 banana
12:40 6 eggwhite devil egg salad one yolk
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
5:50pm 5 oven-baked turkey meatballs,1000mg flaxseed oil
12:30am 2 cali clubs,1 banana,1tbsp pnut butter,2 small dove chocolates

shoulders/calves/abs

2010-10-30T15:47:00.001-07:00

* 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

2010-10-30T07:45:00.000-07:00

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.

food log day 5

2010-10-29T20:11:00.000-07:00

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.

8am 1/2 cup oatmeal w/ one scoop protein, protein shake one scoop
10:30am 4 oven-baked turkey meatballs,3 tbsp cream of wheat
12:40pm 50g whey protein, 1 banana
2:30 6oz tilapia,1000mg flaxseed oil
5pm 6 eggwhite devils egg salad
7:30 2 cans low sodium tuna (tuna celery sticks)
10pm 50g whey protein,1000mg flaxseed oil

Tuna Celery Stalks

2010-10-29T17:47:00.000-07:00

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

directions

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

back/bi/hiit

2010-10-29T12:06:00.000-07:00

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!!

food log day 4

2010-10-28T20:24:00.001-07:00

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

chest/side delt/tri/ab/hiit

2010-10-28T16:30:00.001-07:00

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

2010-10-28T05:13:00.000-07:00

this is a new favorite for me if you like deviled eggs this is what it taste like...to 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!!

ingredients

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

directions

1.in 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

1.place 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)

food log day 3

2010-10-27T20:37:00.001-07:00

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

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

2010-10-27T14:32:00.001-07:00

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

2010-10-27T07:14:00.000-07:00

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

2010-10-27T04:43:00.000-07:00

ingredients
-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
-tomato
-banana pepper rings
-italian seasoning
-garlic powder

directions

-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.

food log day 2

2010-10-26T17:59:00.000-07:00

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!

arms/calve/abs

2010-10-26T17:48:00.000-07:00

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

2010-10-26T06:34:00.000-07:00

ingredients:

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

directions

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

current nutrition plan

2010-10-25T17:30:00.001-07:00

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

shoulders

2010-10-25T17:02:00.001-07:00

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 :)

back attack

2010-10-24T11:14:00.001-07:00

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

2010-10-24T06:13:00.000-07:00

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.

music from the week

2010-10-23T17:44:00.000-07:00

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

http://www.zshare.net/download/819059954eae2d23/

chest day

2010-10-23T10:46:00.000-07:00

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.

quick bite... chicken,tuna,avocado

2010-10-22T13:03:00.001-07:00

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

legs

2010-10-22T09:10:00.000-07:00

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

2010-10-22T05:59:00.001-07:00

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.”

arms/abs/run

2010-10-21T16:30:00.000-07:00

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.

shoulders/abs/calves

2010-10-20T16:53:00.001-07:00

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.

Moderation

2010-10-20T11:22:00.000-07:00

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.

back/bi

2010-10-19T15:30:00.001-07:00

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

2010-10-19T12:58:00.000-07:00

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.

Chest/tri/calves

2010-10-18T11:47:00.000-07:00

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

2010-10-18T06:39:00.000-07:00

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!

what's in my ipod

2010-10-17T17:09:00.000-07:00

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.

Spank Rock - Backyard betty
Far east movement - girls on the dancefloor
spank rock - b.o.o.t.a.y
far east movement - like a g6
pimp c - since the 90’s
krs-one - step into a world
wiz khalifa - in the cut
gucci mane - might as well
a day to remember - the plot to bomb the panhandle
jadakiss and 50 cent - dump
kanye west - take one for the team
jamie foxx rick ross - livin better now
lloyd banks - start it up
white zombie - more human than human
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.

http://www.zshare.net/download/81668153febacca5/

this pic is from summer nyc 2009

Protein Pancakes

2010-10-16T17:03:00.000-07:00

ingredients
4 egg whites
1/2 cup dry oats
2 scoops whey protein
2 heaping table spoons of fat free cottage cheese
ground cinnamon as much as you want
pumpkin spice as much as you want
tsp vanilla extract
2-4 packets of splenda

have a skillet preheating on med/hi
add all ingredients in blender. pour in skillet slowly to the size you want. wait until the top sets a bit and flip once. add sugar free syrup and enjoy.

2010-10-16T11:20:00.001-07:00

so today woke up totally dehydrated and a bit hungover from last nights shenanigans. drink of choice was vodka cranberries and a couple of glasses of pinot before going out. it was a fun night but right back at it today for legs…here’s my routine.

lying leg curls 4×20,15,15,12
squats 4×20,15,12 then a drop for 20
bb stiffleg deads superset with one leg db stiffleg deads 3×12-15
leg press ( wide feet) superset leg ext 3×15
walking lunges 3×20 steps each way 40 total for one set
one leg smith machine squats superset standing calve raises 3×12

for cardio today taking the dogs on a long hike and enjoying this gorgeous weather. in the 70’s in mid october definetly nice change from last year already wearing winter clothes by now in nyc. this picture was taken jan 2010 nyc

Sweet Potato Fries

2010-10-16T06:46:00.000-07:00

Ingredients
2 sweet potato's
cayenne pepper
garlic powder
italian seasoning
cajun spice
2 tbsp extra virgin olive oil

Directions

Preheat oven to 400

start off by cutting the ends of the potato's then cut them length wise in half then cut the halves into preferred size, the thinner you cut the crispier they will get. put fries into a gallon bag...add as much seasoning as you like and 2 tbsp of extra virgin olive oil. seal and shake bag. place fries on a baking sheet with aluminum foil sprayed with pam and cook for 50minutes. cook a little longer to make crispier.

i dip mine in 100% Natural Hunts ketchup

also you can season these however you want. i've tried a few different ways.

ARMS

2010-10-15T15:02:00.000-07:00

after feeling like sh*t all day yesterday and even taking a afternoon nap woke up still felt worthless i decided to carb up a bit. damn i love me some carbs but then again who doesn’t? for my first carb up meal i had 4 pieces of whole wheat toast 2 of them i put natural peanut butter and sugar free syrup on top and the other 2 i put some i can’t believe it’s not butter and sugar free jelly and had 3 15g detour protein bars. for dinner which was about 4 hours after that i grilled some burgers and had 2 whole wheat buns then had some sweet potato fries. i woke up this morning feeling full of energy and excited about hitting some arms. so here is my routine i did.

rope pressdowns superset with overhead rope kickouts 4×10-12 with one drop set a piece after the last set
spyder curls superset one arm preacher curls 4×10-12 one dropset on last set just with spyders
db skullcrushers superset close grip press 3×10-12 with one drop set on last set
standing cambered bar curls superset db hammer curls 3×10-12
standing concentration curls superset dips 2×12 on curls and failure on dips (around 20)
seatred reverse wrist curls 3×20
seated calve raise 4×12
leg press calve 3×12

today was the first time i’d ever trained arms like this. supersetting two exercises for bi and the same thing with tri’s instead of doing like i usually do which is bi with a tri. also it was the first time i had did a carb load at night time i usually do carbloads just during the day..and i definitly am going to start doing it this way. this is what i mean by you have to experiment with what works best for YOU and YOUR body as I stated in a previous post.

these images were from a men’s workout magazine i tried to make them bigger but they looked distorted..can’t remember what issue it was from.

Positivity

2010-10-15T08:17:00.001-07:00

“the mind is the limit as long as the mind can envision the fact that you can do something you can do it. as long as you believe 100 percent” - Arnold Schwarzenegger
This quote has been one of my favorites and it’s something that I truly believe in. As I stated before in one of my previous post Beating the mind I believe that a good percent of your results in the gym and outside of the gym come from mind control.

The power of positive thinking has been key to my recent ventures. Recently I have moved to a new city and once I got settled in it was time to get a job before I start school in Jan (which Ill be majoring in Exercise and Physiology). When I first got here I really wasn’t liking it considering I just moved from NYC so right off the bat I was a negative person and was putting off negative vibes. For a good two months I was still jobless. I applied for jobs everywhere from restaurant server, warehouse positions, and to every gym I could to do personal training or any position that was hiring. After hearing nothing from any place but the same story that they wanted someone with experience except the gyms they just were not hiring I thought how the hell are you supposed to get experience if you can’t even get hired. Needless to say I became more pissed and more angry and was pretty much just a grump. Until a couple of weeks ago I had to take a step out of myself and see that I wasn’t going to get anywhere being negative all the time so I told myself I’m going to be positive and patient and something will happen. That whole week I changed my attitude completely and was just a happier person in general. By the the beginning of that following week I got a phone call from the gym owner that I’ve been working out at and he offered me a position. So now I’ll be doing sales along with personal training. My moral of this story is to put positive energy out and positive things will come your way. Now I feel like everything is back on track and things are falling into place like I’ve wanted them to. Life is too short to be negative and grumpy.

shoulders

2010-10-14T11:00:00.001-07:00

despite dragging ass and really not feeling it today i still managed to focus and push myself to get a good workout in. here is my routine that i did

seated one arm db lateral raises 4x 15
bb front raise superset one arm cable reverse (for rear delt) 3x12-15
standing db laterals 3x10-15 with 2 drops on the last set for a total of 5 sets
upright rows superset bent over laterals standing 3x10-12
db shrugs 3x12 with 2 drops total of 5 sets

its been nice that i've gotten to back off the cardio and my body is still tightening up. i'm going to see how i feel later and i might go do 30 minutes. looking forward to arm day tom. i'm going to start getting some video footage soon of my workouts.

this picture was from men's workout magazine. can't remember what issue but was shot fall/winter 2009 and was my last fitness shoot before i decided to slim down and take the fashion route.

Baked ground beef and portobello Mushroom

2010-10-13T09:53:00.001-07:00

preheat oven to 350

patty ground beef,season how you like (gourmet burger season is awesome)
place on a baking sheet with aluminum foil sprayed with pam

clean the inside of the mushroom (all the black stuff and stem)
rinse off and place on a different baking sheet
add a tbsp of extra virgin olive oil
italian seasoning,garlic powder, and dice tomatoes.

bake together for 22-25 minutes depending on how you like the beef
add low fat mozzarella let melt and enjoy!

back

2010-10-13T08:33:00.000-07:00

this morning i had a really good back routine. did a lot of drops and a couple supersets. heres my routine

chins - 3xfailure
pulldowns wide grip 1 warm up set then 2 working sets of 12
reverse pulldowns 2×12
narrow grip pulldowns 2×12
reverse grip cambered bar rows 3×10-12 and a drop on the last set for 10
seated row superset incline bench db rows 3×12
rack deadlifts superset rope standing pulldowns 3×12

later on tonite i’m going to do 40 minutes of cardio and some abs. i’ve backed off of my cardio a little bit the past few days and cut out my session directly after my weight training sense i made a few adjustments to my nutrition plan. i’m going to see how i look at the end of this week to determine if i need to add it again or make more adjustments to my nutrition.

pre and post workout nutrition

2010-10-12T15:44:00.001-07:00

pre and post workout nutrition is very important and if you want to maximize your results don’t sell yourself short by skipping this or doing it half assed. if your like me and chase the pump and want your muscles to be tight and full as possible during your workout this is effected by your pre workout meal. starting about 90 minutes from the time you will be working out start drinking one liter of water. at the 45 to 30 minute time before the gym is when you want to get your meal in. some type of lean protein and slow digesting carbohydrate. a typical meal for me would be any type of protein….skinless chicken breast,egg whites,steak,ground beef, pork,fish along with a slow digesting carbohydrate which is usually either oatmeal,brown rice,or a sweet potato. depending on what day it is either low to no or high carborhydrate day depends on the amount i take in. no more then 1 cup brown rice and 1/2 cup oatmeal or 1 sweet potato is the most i’ll eat at once. experiment with what works for you. this week i incorporated brown rice back into the mix and my energy levels are better and my muscles are staying fuller. post workout is just as if not more important then pre. personally i consider them equally as important. directly after your workout you want to have a protein shake. depending on your protein needs will depend on how much to take. i take 50grams of whey and to replenish glycogen levels that were just burned up i use 2tbsp of POMx Recovery which is a fast digesting carbohydrate. about an hour or so after the shake i have another meal. depending on what time i workout at and what day it is it will be the same as my pre-workout meal. the reason is i cycle my carbs so sometimes i will not eat carbs with my post workout meal on certain days. bottom line is you got to find out what works for your BODY.

chest/tri

2010-10-12T09:46:00.001-07:00

after letting my upper body rest for 3 days i had a great chest workout today. i got pumped quick after the first couple sets..that’s when you know it’s gonna be a good one. here’s my routine i did

flat db press 5×8-12 first 2 sets were just warm up
pec dec 4×12 i really went slow on the the negatives of these today
incline bb press 3×10-12
tri-set - decline hammer press,db pullovers,incline db fly 3×12
straight bar cable pressdowns 4×8-12

the tri-set at the end of my workout was a great way to fill up my chest and target it from 3 different angles to maximize the pump.

this is a picture taken this past sat. i'm getting closer to where i want to be i have a little more fat to drop which a few minor adjustments with my nutrition plan should do the trick.

Buffalo Chicken Tenders or Wings

2010-10-11T18:09:00.000-07:00

sense football season is here theres not a better way to enjoy your game day food then a healthier version of the traditional chicken tenders or wings.

Ingredients

3 chicken breast or 20 Wings
3/4 cup whole wheat flour
1 tbsp cayenne pepper
1 tbsp garlic powder
1/2 tspn salt
1/4 cup liquid i can't believe its not butter
1/2 cup franks red hot wing sauce

Directions

cut all fat off chicken breast, then cut chicken breast into preferred size strips. rense off cold water then dry with paper towel, put the breast into a gallon size ziplock baggie
(if your going to do wings make sure to dry with paper towel)

add the flour,cayeene pepper,garlic,salt into the bag and shake the chicken until each breast or wing is covered in the flour mix

place the strips or wings on a baking sheet with aluminum foil sprayed with pam and place in refrigerator for 30-45 minutes (this allows the flow to stick to meat)

preheat oven to 375 for strips or 400 for wings
mix the wing sauce and butter together in a bowl and dip each piece and put it back on the baking sheet

once all are covered (you might need to make extra sauce) place in oven

strips cook for 25 minutes on 375
wings cook for 50-60 minutes on 400

i dip mine in fat free ranch. enjoy!

ended up being legs...

2010-10-11T14:45:00.000-07:00

was planning to do chest today but forgot that legs was next up for me. so i got to give my upper body another day of rest…day 3 now. so for my leg routine i rode my bike to the gym to get my knees nice and warmed up and here is my routine.

leg press 6×15 - i pyramid up in weight so really the first 2-3 sets are just warmups
stiff leg deadlifts 4×12
lying leg curl superset leg ext 3×15
squats 4×20
walking lunges 3×20 steps each way for a total of 40
one leg leg press machine 3×15
seated calve raise 4×12
standing 3×12

came home had a protein shake w/ POMx recovery added and then hour after that 2 chicken breast w/ mustard and 1/2 cup brown rice and serving of broccoli. now i’m about to head back to the gym to get some abs and cardio in. i plan to do

hanging leg raises 3×20
bar rollouts from bench 3×10
bench crunches 3×30
jumprope 10 minutes and 20 minutes stepper to finished off trashing my legs for the day

Asian Flank Steak Salad

2010-10-11T12:35:00.001-07:00

Ingredients:

SALAD
* 1 lb flank steak
* 2 teaspoons olive oil
* 1 cup napa cabbage, shredded
* 1 cup carrot, shredded
* 1 cup fresh bean sprout

DRESSING

* 3 tablespoons low sodium soy sauce
* 2 tablespoons rice wine vinegar
* 1 teaspoon fresh ginger, minced
* 2 teaspoons sesame oil
* 1/2 tablespoon sesame seed

Directions:

1.Slice steak across the grain into strips (about 1/4-inch thick by 2 inches long).
2.Heat oil in a saute pan over medium-high heat and cook meat for 5 minutes or until no longer pink in the middle; drain and set aside.
3.cook carrots first until almost done then add cabbage, bean spouts after the vegetables are done add to flank steak strips.

PREPARE DRESSING:.
Prepare dressing in a small bowl; whisk together all dressing ingredients. Pour over steak and toss gently.
Let steak cool and, for best flavor, refrigerate for 2-3 hours before serving salad. (Will last in refrigerator for up to 4 days.).

Chicken Burrito

2010-10-11T08:14:00.001-07:00

1 Mission - carb balance whole wheat tortilla large burrito
Low moisture part skim mozzarella cheese
1 Chicken breast - seasoned how you like (i use cajun spice)
yellow jar peppers
bbq sauce

when preparing your skinless chicken breast make sure to always cut all fat off and rinse in cold water.
bake on 375 for 25 minutes.
chop the breast up when done, add and peppers on top add favorite bbq sauce..i use sticky fingers carolina sweet.
roll up and enjoy...quick and tasty meal.

beating the mind...

2010-10-10T14:08:00.000-07:00

this happens to me every single workout that i do. i have to mentally overcome my mind wanting to give out before my muscles do. once you can do this on a regular basis your going to see your results faster then ever not only physically but mentally also. with any particular workout,set,rep,and cardio session your mind is going to be the first to give out and start telling you to either stop or tell you that you can’t get 1 or 2 extra reps. beating the mind will make you stronger and push past limits you thought were unattainable. after your done your going to feel so much better about that workout and it will give you a mental high knowing that you conquered what once you thought was as far as you could push.

keep the body guessing!

2010-10-10T14:05:00.001-07:00

my theory on working out and staying lean year round (besides the obvious nutrition) is to keep the body guessing. shock that fucker up! what i mean by this is each time you go to the gym do something different. there are so many different exercises, techniques, and workout splits that you can do. training this way will also help to keep you from getting bored and keep the progress on track and not hitting a plateau. each time i hit the gym i do a lot of the same exercises for that particular day but i either switch the order up, do drop sets, do light weight high reps or heavy weight low reps. supersets, tri sets and giant sets are also a awesome way to keep things interesting. rep tempo, negatives, and rest pause are good too. i’ll go into detail now of a quick definition of what i mean by these if you don’t know. it’s going to be broken into 2 parts i’ll post the second part tom.

switching up the order is key. for example if one week you do 1.incline bb,2.flat db, 3.incline fly,4.hammer incline press. the next week try 1.hammer flat press, 2.incline db press,3.pec dec,4.pullovers.
the workout split i’m using currently and i’ve see the most progress i ever have is day 1 chest, day 2 back, day 3 shoulders, day 4 arms, day 5 legs, and day 6 i repeat..so week to week my days switch that i do particular muscle groups on.
i do drop sets every workout. its a way to get that extra squeeze and absolutley go to failure and fill up with as much blood possible. example of a drop set would be db curls start with 30 for 12 immediatley drop to 20s for 15 then drop to 10 for 20 reps. i do dropsets on any exercise whenever i feel its needed.
light weight high reps and heavy weight for low reps. i train for the feel of the muscle contractions and chase the pump so sometimes i’ll do a exercise for 20-30 reps but or i’ll go heavyier and the least amount of reps i ever do is 8. anything under 8 i feel is too much weight your putting yourself at high risk of injury and in my opinion your using a lot more stuff then the actual muscle your trying to target. but if your training for power and strength more power to you!
supersets,tri-sets,giant sets - i almost use supersets every workout. a superset is just 2 different exercises done back to back for one set. i’ve tried it doing to different muscle groups or the same muscle group targeting two different areas of that muscle. for example yesterday i supersetted deadlifts with reverse grip pull down. one hitting mostly lower and the other hitting mostly upper. a tri-set is a step up…which is three or more exercises. and a giant set is four or more. give each a try sometime and see what you think.
rep tempo is somthing i keep switched up all the time depending on the exercise. when you go slow and controlled you can really feel the muscle contraction and release once you really lean the mind muscle connection.
negatives kind of go hand in hand with rep tempo. i always control the negative. i see so many people training and just letting gravity drop the negative instead of the muscle do the work. also you can do soley negatives for a set. put extra weight that you normally couldlnt do on a positive and get someone to assist you on the positive and you control the negative fighting gravity the whole way down…killer burn!
i typically don’t use rest pause to often but i do sometimes. for example if your doing a chest press put a weight on there that you can normally get 8 times or so and once you get to the 8th rep rest for 10-15 seconds then get another rep…rest for 10-15 seconds and so on till failure.

hope this post was helpful to anyone wanting to give a shock to the system with different styles and techniques.

lifting smart vs. ego lifting

2010-10-10T13:59:00.001-07:00

i can’t stress enough how i feel the importance of lifting smart is. i remember my first couple years of lifting i would try to lift as heavy as possible and sacrifice my form and for what? i thought i was being cool and impressing people. i’ve watched a lot of people in the gym do this for the past years and there is some at my gym now (and these aren’t young guys these are middle aged men). it wasn’t until i really dropped the weight and focused on my form and getting the best contraction on each rep that i noticed my body responded and took off. the only thing that ego lifting got me was a cortizone shot in my rear delt 4 years ago, and other minor injuries as well. the moral of my story is my philosy towards weight training is don’t get consumed by the numbers. i never write down the amount of weight i use because i could really give a shit less. the way i track my results is what i see in the mirror. so don’t lift with your ego. lift smart because if you injure yourself your going to have to take time off or adjust somthing thats going to slow your initial progress down.