Poor preparation equals poor performance. Over the years I've heard the same things over and over. I don't have enough time to eat healthy. I don't have enough time to cook. I was in a rush and I didn't have anything so I had to eat fast food. All of these excuses (To explain (a fault or an offense) in the hope of being forgiven or understood) will get you NOWHERE in your journey to physique progression. If you’re willing to put the time into the gym everyday or however much you train, don't you want to see the visual changes in your body? So this being said, I wanted to give some basic advice on food preparation. Cook in BULK. This will eliminate any excuse that you may be telling yourself or others around you. This will keep the progress coming and will allow you to not have to think of what you’re going to eat next which will most likely lead to unhealthy decisions when you don't prepare. When you already have it planned out it makes it A LOT easier to stay on track rather than eating one healthy meal and not knowing what you might have for your next meals. This is setting yourself up for failure. Remember making excuses will get you NOWHERE. My suggestion would be to prepare food for 2-3 days. The only foods I do not cook in bulk are egg whites and anytime I have fish. Buy some nice Tupperware and a small cooler. Most days I will just use zip lock baggies and eat my meal right out of the bag cold. If you are away from home all day long, make sure to take extra food. It's better to have a little extra rather then not having enough and ending up starving and making a poor choice. This is where the EXCUSE will set in. I know this is a monotenous way to eat but when you want something bad enough you will do what it takes. Food will always be there and every meal of your life doesn't have to be feeding a craving or be tasteful. Discipline, Dedication, and Persistence will guarantee you the body you DREAM of obtaining.
- 5:15am 1/2 cup oats one scoop whey,one scoop whey shake
- 8am 6oz chicken breast
- 10am 6oz chicken breast
- 12:30pm 6oz chicken, 1/4 cup sliced almonds
- 2:30pm 12 eggwhites
- 3:45pm 54g whey
- 4:40pm workout
- 6:15pm 54g whey
- 7pm 15oz ny strip steak 6 grilled asparagus spears
- 9:15pm 8oz chicken breast
- Wide Grip Pulldowns - 2 warm up sets, 3 working sets 8-12
- seated cable row - (stacked 5 25lb plates on bench to sit on top) 3x8-12
- standing db row - 3x12
- narrow grip pulldowns (seated away from knee pads) 3x8-10
- old school bar in corner tbar row - 4x8-10
- barbell reverse grip rows - 3x8-10
- deadlifts superset straightbar standing cable pulldowns - 4x10
- elliptical 25minutes
Day 2 of training heavier then I normally would and it feels great along with the longer cardio. Very good switch up for my body. This was a very intense workout and I was only running on 27g of carbs that I had at 5:15am. I'm looking forward to seeing by the end of the week if there is any noticeable changes in my physique.
- 5:15am 1/2 cup oats w/ one scoop whey, 1 scoop whey shake
- 8:15am shrimp, pepper mix w/ mushroom
- 10:30am 8oz chicken
- 1pm 8 egg whites , 4oz chicken breast, 1/4 cup sliced almonds
- 3:30pm 4oz chicken, 1/2 cup oats, one scoop whey
- 4:30pm workout
- 6pm 54g whey shake
- 7:30pm 6oz chicken breast, 1/4 cup sliced almonds
- 9:45 pm 10 egg whites , 27g whey shake
- Incline DB Press - 2 warm up sets 3 working sets 8-10
- Flat BB Press - 3x8-10 one drop set for 10
- Incline Smith machine press - 3x8-10
- Pec Dec - 3x10-12 one drop set on last set
- db pullovers - 3x12
- behind the neck weighted sit ups triset standing straight bar curls and standing wrist curls 3x10-12
- stair climber - 25 minutes low intensity
Tonight was a great workout and my fully recovered training partner Ron was back in action also after being sick for the past week. If you follow my workouts you can see I've switched things up a bit. I'm going to be training heavier for lower reps and doing low intensity cardio for a longer duration. I feel my body needs something new especially with cardio. I'm sure I'll still do some high intensity here and there.
Proteins are the building blocks of any living organism. They are composed of chains of 20 different kinds of amino acids. Proteins constitute life in the form of enzymes, antibodies, hormones, hair, nail, bone, teeth, hemoglobin (blood protein), neurotransmitters, skin or as the basic components of any cell in our body
Amino acids are the building blocks of protein. These amino acids are necessary for building muscle and blood. There are 22 amino acids, which are divided into two categories, including essential amino acids and non-essential amino acids. The body can make some of the essential acids on it’s own, but certain amino acids must come from eating foods containing protein.
Essential amino acids:
Essential amino acids are amino acids human body can not synthesize and there fore they have to be supplied in the diet. List of essential amino acids: Valine, threonine, leucine, lysine, isoleucine, methionine, phenyalanine, and tryptophan.
Non-essential amino acids:
Non-essential amino acids can be produced in the body as long as the carbon, hydrogen, oxygen (from fats or carbohydrates) and nitrogen components are supplied in the diet. List of non-essential amino acids: Alanine, cysteine, glycine, serine, histidine, tyrosine, cystine, proline, arginine, aspartic acid, glutamic acid, and glutamine.
Health Benefits of Protein
There are many health benefits of protein. Eating enough protein is essential to maintain a healthy body. If the body sustains an injury, such as a cut, protein helps with tissue repair. Along with carbohydrates, protein provides energy for the body which helps keep us from becoming fatigued. Another benefit of protein is helping the body fight off illness and disease and keeping the immune system functioning properly. Protein also helps build skin, hair, nails and cartilage. Because the body does not store protein, it’s important to eat healthy protein everyday.
My suggestion for anyone is to take a minimum of 1 gram per bodypound. I personally take in 1.5-2 grams per bodypound every day. I suggest eating lean sources such as white fish,egg whites,chicken breast,turkey,occasional steak,occasional salmon, and nuts. Also protein shakes are a great substitute to make sure you are getting enough daily.
- 8am 54g whey
- 10:30am 12 egg whites , 6oz white potato
- 11am workout
- 1pm 54g whey ,6oz potato
- 3pm turkey sandwich, bowl homemade chicken soup
- 5:30pm Half rotisserie chicken,3oz jerky
- 6pm 2 burgers on whole wheat
- 8:30pm 3 burgers on whole wheat
- 1am Whisky Kitchen - chicken wrap, sweet potato fries, margarita pizza, nachos - awesome cheat meal had a little of everything
Today I tried a new way to warm up my knee's and legs to get them ready for torture. To kick things off I did leg extensions pyramiding up each set for 15 reps each set. After I completed one set I went to the stair climber and on level 9.0 did this for 1 minute then went directly back to the leg ext. 3 sets of that and then did the same thing with squats. Squats I took a closer food stance today and only used 135lb for 3 sets of 15 reps and did the stair climber in between sets.
- Leg ext superset stairclimber 1 min 3x15
- squats superset stairclimber 1 min 3x15
- leg press - 3 sets pyramiding up each set ended with 7 plates each side then dropped 2 plates each side for a total of 3 drop sets (6 sets total)
- seated leg curl superset db stiff leg deadlifts - 3x12
- walking lunges - total of 40 steps per set - 3 sets
- standing calve raise superset bench leg raises - 3x12
- boxing - heavy bag practice 15 minutes. today was the best i've ever felt hitting the bag. everything was flowing.
- Sprint - 5 minutes - level 10.5 treadmill