another day down, another day closer to when i leave thursday am. my intensity is great. my strength is still where it always is and i'm running off of roughly 60g of carbs. they are all taken in my first 2 meals. my second meal is at 8:15am. so i'm running off of protein and greens the rest of the day. today i trained at 4:45pm here is the workout
- Pullups bodyweight - 3x12
- standing db rows - 3x12 one drop set on the last set
- reverse grip pulldowns superset reverse grip bb rows 3x12 one dropset on the last set of pulldowns
- standing rope pulldowns superset weighted hyper ext 3x12
- narrow grip pulldowns superset reverse pec dec 3x12
- 10 min jump rope
- after 10 min did 1 min intervals superseted with rope crunches and bench crunches. 3x12 (rope crunch) , bench sit ups to failure around 30ish reps
Several people wake up every day and the first thing they go to grab is an energy drink. Even more so I’ve seen several people over the years in the gym that use these drinks to get a quick perk up before their workout to only be let down with a harsh caffeine and sugar mix crash. So the reasoning for writing this article is that I want people to be aware of how unhealthy these energy drinks really are. Personally every morning I’ll have 1-2 cups of black coffee to get my day started and for a pre-workout boost I’ll have 200-300mg of caffeine anhydrous (you can get this either in pill or powder form). I did some research of the top 5 best selling energy drinks to break down the nutrition facts and to open your eyes to just how much sugar you are taking in and slowing your progress. Also, you might not have known why you feel lethargic after the buzz of these wear off.
Red Bull (*Est. $2.20 for 8.3 ounces) introduced the energy drink craze to the U.S.; it's still the best-selling energy drink in America, and the energy drink by which all others are measured. Interestingly enough, Red Bull is made in Austria and then shipped around the world. Red Bull contains 27g sugars, a measley 80 mg of caffeine (for the 8.3-ounce size), taurine and B vitamins, but no added herbal stimulants. My opinion is to completely stay away from these! Red Bull also makes Red Bull Sugar Free (*Est. $2.20 for 8.3 ounces). If you decide to drink the sugar free still be aware of the artificial sweet-ners (which I’m not a fan of at all) and keep these to a minimum.
Monster Energy (*Est. $2 for 16 oz.) is one of the best-selling energy drinks in the U.S. Several reviewers mention it as the energy drink to try after Red Bull because the taste and energy boost are similar to Red Bull, yet it comes in a can that is twice the size for about the same price. Monster Energy has 54 grams of sugars, 160 mg of caffeine and 2,000 mg of taurine. The Energy Drink Ratings blog says that this sweet-tasting citrus drink has a good kick and gives you good taste for the money. Monster also makes a variety of other flavors. I remember when I didn’t know anything about nutrition etc. Monster was my pre-workout boost of choice. I never understood why I felt so bad afterwards. It was the whopping 54 grams of sugar that was spiking my blood sugar levels and then the crash came...and it would come hard!
No Fear is a brand of clothing (I used to wear these t-shirts also had the stickers on my baseball batting helmet growing up) that partnered with Pepsi to create an energy drink originally known as SoBe No Fear. In 2008, the SoBe name was dropped. No Fear Regular (*est. $2.30 for 16 ounces), gets mixed reviews for taste and energy. No Fear contains 66 grams of sugars, 174 mg of caffeine and 2,000 mg of taurine per 16-ounce can.
5-Hour Energy (*Est. $2.50 for 2 ounces) scores well with reviewers for energy kick. The Energy Drink Ratings blog and RateItAll.com rank 5-Hour Energy highly, and it has more than 400 user ratings at Screaming Energy. 5-Hour Energy is packaged in 2-ounce shots, packing in an estimated 100 mg of caffeine per shot, or the equivalent of a cup of coffee, plus 2,000 percent of the daily value for vitamin B6 and 8,333 percent of the daily value of vitamin B12. 5-Hour Energy is sweetened with sucralose and contains zero net carbohydrates. 5-Hour Energy is not made with additional herbal stimulants, but it does contain amino acids and includes taurine. One reviewer calls 5-Hour Energy "little more than a shot of vitamins B6 and B12, amino acids, with a caffeine chaser." But unlike most energy drinks, 5-Hour Energy is a low-calorie drink (four calories). It comes in three flavors: berry, lemon-lime and orange. Nutritionally these are the best (along with Rockstar Sugar free and Rockstar Zero Carb) but honestly with 5-hour energy I’ve had these and I could fall asleep after drinking this if I was in need of a quick wake-up.
Among the top-selling brands, Rockstar (*est. $2.20 for 16 ounces) One 16-ounce can contains 160 mg of caffeine and 1,000 mg of taurine, as well as 62 grams of sugars, with guarana, ginseng and other herbal extracts as stimulants. The company has expanded from the original formula to offer other energy drinks including Rockstar Sugar Free (*Est. $2.30 for 16 ounces), Rockstar Zero Carb
Bottom line is that I do not advise these drinks. First off, the regular ones that are packed with sugar shouldn’t even be a question of should I have this or not. Secondly, the sugar free and zero carb ones are still packed with artificial flavoring agents. Which that will be up to you if you want that in your body or not. Personally I don’t use them. Like I said previously I use 200-300mg of caffeine anhydrous and I never have the dreaded crash afterwards.
- 5:15am 1/2 cup oatmeal w/ 27g whey,27 g whey shake,1000mg flaxseed oil
- 8:15am 8oz skinless chicken breast,5 oz sweet potato
- 11:15am 2 cups of eggwhites scambles, 1 plate of baby mix salad w/8 asparagus spears, dressing (1tbsp apple cider vinegar,1 tbsp spicy brown mustard, black pepper
- 3pm 8oz chicken breast,8 asparagus spears,1000mg flaxseed oil
- 5:15pm workout
- 7pm 54g whey shake
- 8:50pm 2 cups eggwhites ,small bowl baby spring mix salad 9 asparagus spears,tbsp dijon w/ red wine vinegar and black pepper,1000mg flaxseed oil
I will be doing the same thing today. I don't feel I need to cut my carbs completely out. Also I will not be doing water manipulation for these shoots. In the past I've taken over the counter diuretics which are for one not healthy and two made me feel awful.
This picture is a personal drawing dated 1995. Growing up I was always into art I did all the after school advanced art programs etc. I found my old drawing book at my parents house and I liked what this Monster was saying "I will achieve all my ultimate goals!"
this afternoons leg workout intensity was insane! i believe it's because i'm so excited about getting back up to NYC in front of the camera. i look at these shoots as the most important ever because i'm reintroducing myself with a different physique that i was never able to accomplish before. the way i look now is the way i've always wanted to since i first started lifting weights at age 18. here is the workout
- leg press - 3 warm-up sets for 15-25 reps,3 working sets of 12 reps (worked up to 6 plates on each side) then on the last set did 3 dropsets of 10 reps a piece finished with just 2 plates a side.
- squats - 4x10-12 one drop set on the last set
- lying leg curl superset stiff-leg deadlifts 3x12 one drop set on the last set of lying leg curls
- walking db lunges - 15 steps each way total 30 steps for one set. did a total of 3 sets
- seated leg press calve raise - 4x12
- standing calve raise superset rope crunches 4x12
- jump rope 5 minutes
tomorrow is back/bi and wednesday is arms which i'll be filming so i'll have that video up wednesday night. i wanted to film this workout tonight but didn't have anyone that could. then thursday am i leave for ny and i'll be doing shoulders that night after shooting with rick day at 4:30pm
here's another picture from my last night on my VA trip with Anthony and Josh.
Since I'm leaving for NYC early Thursday morning my nutrtion will switch just a bit. For one, I'm actually weighing everything. When it's not a few days before a shoot I just estimate my proteins. Now it's the exact amounts. So I'll know exactly what I need to do. I'll be taking in 300g of protein a day. Carbohydrates are the only thing that will change each day till I'm done saturday afternoon. I cut out ground turkey and chicken thighs as well. The only veggie I'm doing will be asparagus because it's a natural diuretic and the other natural diuretic I'm doing daily is 2 tbsp of apple cider vinegar. Here is yeserdays log.
- 9am 27g whey w/ 1/2 cup oats,27 g whey shake,2 cups black coffee
- 12pm 8oz skinless chicken breast,1 cup sweet potato, 1tbsp apple cider vinegar
- workout 1pm
- 2:15pm 54g protein shake,1/2 grapefruit
- 3:30pm 8oz chicken breast,6 asparagus spears,1 tbsp apple cider vinegar
- 6:45pm 54g protein shake
- 8:30pm 2 cups egg whites scrambled,small bowl salad,4 asparagus spears,red wine vinegar 1 tbsp
something that a lot of people don't know about me is that I have an appreciation for art. I took these pictures when I went to the NYC MET museum one day when I lived in NYC.
This workout was at 1pm today.
1. - Flat hammer press 4x12 one dropset
2. - Incline db fly 3x12
3. - Flat db press superset pec dec 3x12 one dropset
4. - Pullovers superset seated later raise 2x12
5. - Rope Pressdowns superset ab bb rollouts 2x12
Another picture from my VA trip. Went to Awful Arthers to have a couple of beers and shoot a game of pool. My mom ended up beating me in that game of pool.
Healthy Heart Zone
The first zone is called the Healthy Heart Zone. This is 50-60% of your max heart rate. This is the easiest and most comfortable zone within which to train and is the one that is best for people who are just starting an exercise program or have low functional capacity. Those of you who are walkers most likely train at this zone. Although this zone has been criticized for not burning enough total calories, and for not being intense enough to get great cardio respiratory benefits, it has been shown to help decrease body fat, blood pressure, and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. In this zone, 10% of carbohydrates are “burned” (used as energy), 5% of protein is burned and a whopping 85% of fat is burned.
The next zone is the Fitness Zone, which is 60-70% of your max HR. Once again, 85% of your calories burned in this zone are fats, 5% are protiens and 10% are carbohydrates. Studies have shown that in this zone you can condition your fat mobilization (getting fat out of your cells) while conditioning your fat transportation (getting fat to muscles). Thus, in this zone, you are training your fat cells to increase the rate of fat release and training your muscles to burn fat. Therefore, the benefits of this zone are not only the same as the healthy heart zone training at 50-60% but you are now slightly increasing the total number of calories burned and provide a little more cardio respiratory benefits. You burn more total calories at this zone simply because it is more intense
The third zone, the Aerobic Zone, requires that you train at 70-80% of your max HR. This is the preferred zone if you are training for an endurance event. In this zone, your functional capacity will greatly improve and you can expect to increase the number and size of blood vessels, increase vital capacity and respiratory rate and achieve increases in pulmonary ventilation, as well as increases in arterial venous oxygen. Moreover, stroke volume (amount of blood pumped per heart beat) will increase, and your resting heart rate will decrease. What does all this mean? It means that your cardio vascular and respiratory system will improve and you will increase the size and strength of your heart. In this zone 50% of calories burned are from carbohydrates, 50% are from fat and less then 1% is from protein. And, because there is an increase in intensity, there is also an increase in total number of calories burned.
- 9am - 50g whey shake
- 11:30 - 1/2 cup oats w/one scoop whey
- 12pm workout
- 1:15 - 50g whey, 1 banana
- 2:45 - 1 oven baked turkey patty, 5 asparagus spears
- 5pm - 2 oven baked turkey patties,6 asparagus spears
- 8pm - 6oz chicken breast
Here is another picture of Dylan (nephew) and I on thanksgiving.