New pictures and maybe updates coming soon!

Had some shots taken a few days ago and it gave me some motivation to try this blogging thing again.

Im alive!

Should actually start updating again soon!

Where did i go??? Work, birthday's and car work has kept me away from the gym and updates. Hopefully the biggest obstacle; wo

--
==================================================================
This mobile text message is brought to you by AT&T

My current choice of whey protein. MG de

My current choice of whey protein. MG development - MGF-2.

Potential in your back

Last night i had a brutal workout with my friend Tod. Set two new personal records. The first in hammer strength chest presses, new weight. The second was hammer strength decline chest press, most weight, most reps. I couldn't have done it without the motivation from Tod. Having a partner that is stronger than you is priceless.

CHEST
Hammer strength chest press10x2,9x1,8x1.
Hammer strength decline chest press 10x3 (with a lil help at the end) 9x1
Flat bench Dumbell flyes 10x4 (Tod crushed me here and added close grip Dumbell presses to the end of his sets. My triceps were to spent after the first two exercises to match him.)

BACK
Bent narrow grip barbell rows 10x4
Decline bench Dumbell pullovers 10x3,8x1 (lat's and tri's were smoked and i would have knocked myself out if Tod didn't spot.)
Superset: high cable narrow grip pulldowns followed immediately by low cable narrow grip bent rows 10x4.

We did two sets of bent rows because there is so much potential in your back muscles that i feel it is necessary to hit them hard and thoroughly to bring it out.

Haha put in a mile on the elliptical and

Haha put in a mile on the elliptical and a bike opened up!

Stuck on an elliptical machine because t

Stuck on an elliptical machine because the bikes are taken...

The shake

This recipe is very flexible, you can add or substitute just about anything in it for something of similar nutritional content. As described i would consider it a meal replacement.

This shake will total about 32 oz. Minus the foam that blending creates.

INGREDIENTS:
3 eggs
1Tbl sp Lecithin granules
3 oz heavy whipping cream
24 oz whole milk
1 scoop of whey powder
1 scoop of casein powder

DIRECTIONS
In a large blender crack three eggs, add 1Tbl spoon of lecithin granules, 3 oz heavy whipping cream and 24oz whole milk. Close the lid and pulse the blender to mix the fatty ingredients a little. Now add the powdered protein and blend thoroughly. Try to do all that without wasting time. You are dealing with fresh foods that you will have sitting around for hours in a thermos.

Yesterday was too nice out to goto the gym. So i went biking for a lil over an hour on Hines dr. I can't wait for summer...

--
==================================================================
This mobile text message is brought to you by AT&T

This years test

Does the biological value of protein affect your results enough to justify the cost? The answer most likely depends on your level of committment, and i intend to test this question in the months leading up to summer. All my pictures were from last summer. Since then i've gained almost 10 lbs. Not a very clean gain but that was the first time i ever got to the single digits in body fat. This year i will be trying a better approach with better protein sources like eggs and hydrolyzed whey. Thankfully eggs are cheap, because Hydrolyzed whey is expensive. If biological value is an accurate measurement of benefit to us, it is one the best forms of protein you can buy.

Arms after work. I can't wait! I'm so pumped to get in there and lose my mind! I hope i feel the same way in 9hrs!

--
==================================================================
This mobile text message is brought to you by AT&T

Busy gym

The gym is packed... I hate that... I didn't even think about the time until i pulled into the parking lot.

Can't focus because my weights and machines are taken. It helps to know exactly where and how heavy you should be going in order. So when that gets messed up my workout suffers.

SQUAT
Went heavy today so i didn't go all the way down. Been a while since Ive gone heavy on them. 10x4.
Machine single leg presses 10x2
Seated leg presses, heavy 10x3

Seated leg curls 10x4
Standing calf raises, Barbell across the front 15x4
Seated calf raises 15x3.

CARDIO
Spinning bike 25 min.

Looks like i'll be doing legs after work.

--
==================================================================
This mobile text message is brought to you by AT&T

Intensity

Chest and Back this morning got a little intense! My good friend Tod puked after the last set of Deadlifts!

CHEST
Dumbell chest press 10x4
Dumbell close grip presses 10x4
Machine decline presses 10x3
Machine flyes 10x3

BACK
Superset: High cable close grip pulldowns 10, straight into Cable bent close grip rows 10. 4 sets awesome combo! Do that superset for your next back workout you will not be disapointed! Dont cheat yourself either! Go HEAVY! You can do more weight than you think! Start with your body weight if you workout at all.

Got sidetracked there...
Deadlifts 10x3. Tod is new to deadlifting so he clearly pushed himself to the limit on the last set and lost his workout shake... Which is Damn impressive! If you puke after an exercise, you are in the zone and did a great job!

That ended the workout. We had planned on doing seated pulldowns but it was over after deads.

Insulean intro

First thing i like about Nutrabolics Insulean is that its made in Canada. Why? Anything imported has to contain exactly what is on the label. So your guaranteed to be getting what you paid for.

Now the contents being guaranteed means nothing if they aren't good. Insulean's profile is great lots of synergistic ingredients in good quantities designed to utilize carbohydrates and more importantly to me... Things your body processes as carbs, such as creatine! More creatine more performance! So combining Insulean or other products like it with carbs and creatine is a whole new experience in the gym!

Work has been killing me... Always working late, more stress than ever, more and more duties. Anyone have a winning lottery t

--
==================================================================
This mobile text message is brought to you by AT&T

About to head to the gym for biceps and triceps!

--
==================================================================
This mobile text message is brought to you by AT&T

New posts

Legs, abs & cardio

I hate doing legs... I was sure today was gonna be a bad workout too since i didn't get to prepare food for work and ate junk all morning... Thankfully i was wrong!

Just finished legs and it was good! Moved up in weight on the single leg presses and did great on everything else.

LEGS
Cage, Squats 10x4
Machine, single leg presses 10x4
Seated leg curls 10x4
Standing calf raises 15x5

ABS
Reverse crunches 25,20,15,15,10

CARDIO
Spinning bike 20 mins.

I love it

One of my new favorite supplements Insulean, from Nutrabolics has been helping me tremendously since i picked it up off bodybuilding.com.

Two Insulean and three scoops of Vapor and the hardest, loudest music you can find will get you crazed in the gym!

I'm back!

I'm back, took a bit of time away from the blog to keep my sanity. Was so busy and stressed at work i had to chose between the gym and the blog/website in my spare time. Perhaps i should have chose the blog... My shoulder would be in better condition! Its not bad enough for surgery but i need to probably stop lifting and rehab it for a while... Only i can't even imagine that... So i ordered a bunch of bone, tendon, and ligament supps and i'll keep doing the exercises my friends with busted shoulders were taught in therapy. Wish me luck! Reviews and updates coming this weekend, i promise this time.

Work is really hectic right now... Sorry bout the lack of updates!

Nutrabolics

Brutal leg workout this morning! Trying to find time to add two or three reviews and two workout by friday night.

--
==================================================================
This mobile text message is brought to you by AT&T

Wow @ chest and back

My schedule got pushed back a day due to work... Instead of monday being chest and back it was last night. Turned out to be a blessing though, since i got to workout with my old training partner Tod. He was the guy who got me into lifting, and i've always been trying to match him in weights. So any chance to workout with him is awesome and always a contest! Last night was no exception! I set new personal best's in multiple exercises!

CHEST
Machine, flyes 10x4 heaviest 4 sets ever!
Cage, flat bench 10x4
Hammer Strength, decline chest press 10x4 heaviest 3 sets ever... Lil help at the end

BACK
Hammer Strength, seated underhand pulldown's 10x4 new weight record on last set!
Cable, V-Bar bent rows 10x4
Deadlift, 10,10,6 new record for 6 reps!
Decline bench, dumbell pullovers 10x4 new record for last three sets!

So stoked about all the new pb's! Can't wait till friday morning when we do bi's and tri's! I'll have all my new supps and just hulk out!

Ran out of ground turkey last night and

Ran out of ground turkey last night and didn't have time to shop for more... So now i'm forced to eat my "emergency stash" salmon. At least i have some good pita chips!

Chest and back tonight! Ordered a few new products of Bodybuilding.com sunday night. Will have reviews and i'll share a way t

--
==================================================================
This mobile text message is brought to you by AT&T

New blog posts!

Legs and 4 caps of Primed Ultra

I do not enjoy exercising my legs much... Tempted to just skip them... But i did that a few days ago, telling myself that working 11hrs was enough for the day... So i have to make up for that moment of weakness.

Took 4 caps of Primed Ultra, got ready and headed out. I would say leg day is bad to judge a supplement on. First because few people like the exercises its hard to get into the mindset needed to take advantage of the extra edge a supplement can give. Secondly few younger people have low enough bodyfat and or the build to see vascularity or a noticeable change in the muscles.

Got side tracked there... The workout was good for legs, but not great.

LEGS
Squat's 10x4
One leg presses 10x4
Seated leg curls 10x4
Standing calf raises 15x5

ABS
Reverse crunches 25,15,10,10,10

As always ten seconds or less between sets. Less burning than usual... May have been the carnosine in the Primed...

Morning cardio.

Morning cardio... Going to get about 50 mins in before work. Spring is coming, so i need to buckle down and eat junk less often and make sure i get cardio in at least a few times a week.

I bought a dot com!

I picked up eatnlift.com recently and will eventually move there. Still playing around with the design and layout... blogger is much easier to use... but i'm getting the hang of it.

VELOCITY XT

On lunch... Quick supplement review: NEOGENIX, Velocity XT. They label this as a fat burner but the ingredient list is mainly comprised of mood, energy and focus supplements. So this supplement isn't a magic bullet for fat loss... But if it does what the ingredients are meant to, it will make you MOVE! I take 3 in the morning an hour before work and 1more when i arrive, it gets me so focused and motivated, its amazing. Think of your most productive day ever and then imagine being able to work like that non stop without fatigue or stress for hours!

Now i know that sounds too good to be true. But go ahead and wiki the ingredients. They are solid. I'm not saying every time i take this stuff is amazing but most of the time it is. Well worth it if you can get a bottle for less than 40 bucks. Shop around.
On a side note, read the label thoroughly, two people i let try this stuff vomited. So be careful!

DSC01674

2nd dose, Biceps & Triceps.

Second workout with ALRI Primed Ultra. This morning i woke up at 730am had half a protein bar, threw on some gym clothes and added some music to my mp3 player. A bit over an hour later i took 3 caps, and met my friend Rob for a Bi & Tri workout.

BICEPS
Ez bar buddy curls 7,6,5,4,3,2,1 - 7 low half reps - 7 full reps - 7 half reps.
Pinwheel curls 10x4

TRICEPS
Hammer Strength close grip presses 10x4
Cable, overhead extensions 10x4

COMPOUND
Cage, Heavy Upright rows 10x4

TRICEPS
Cage, closest grip presses 10 full into 10 half.

BICEPS
Cable, single arm rope hammer curl dropset 10,10,10

Good workout! Still didn't feel different, i may have had more energy, but till i feel it without mistake. I cant say its from Primed. Gonna try 4 caps tomorrow.

1st dose, Chest and Back.

So my first workout with ALRI Primed Ultra was yesterday morning. Woke at 5:45am starving, had a full serving of CytoGainer and went back to bed. Slept a little longer than i wanted, guess work was more exhausting than i thought. Woke at 8:47am, took 2 Primed with two glasses of water, got ready and drove to the gym. The bottle says 30-40 mins to kick in, it always takes the longest for things to kick in for me, but the timing was right on by time i started.

CHEST
Cage, Bench press 10x4
Cage, Incline Bench press 10x4
Machine, pullovers 10x4

BACK
Pullups, 50 total
Bent Barbell rows 10x4
Deadlift 10,6,4

ABS
Crunches 25x5.

The workout was good, but i didn't feel anything out of the ordinary. Usually it takes more than a single dose to really feel a product. So i'll up the dose tomorow!

ALRI Primed Ultra

First impressions: ALRI Primed Ultra

I ran out of Muscletech Nano Vapor a few days ago, and decided to try something new. Being a fan of ALRI's Venom Hyperdrive 3.0 (the only diet supp that works so far, AND it sucks up creatine into your muscles like a vacuum when timed right...) and Lean Dreams i
Decided to try Primed Ultra. Now the description had me frothing at the mouth for it but that is a tall order for two pills! The ingredients seem to be able to accomplish the claims on paper though so we'll see!

FYI, no i am not lucky enough to be sponsored by ALRI or anyone else for that matter... Although my friend Rob and i should seriously be sponsored by Salmon fisherman everywhere with how much of it we eat! Haha: "The Body that Salmon built!"

New post on my blog. "Challenge yourself"...

Challenge yourself.

The only way to change something about your body is to give it a reason. You can't just tap those love handles and ask them nicely to disappear or your arm's to grow by doing the same weight for years and never breaking a sweat. If you want to change, you need to go above and beyond. The harder you try and the better you support the effort with a great diet, the better and quicker your results.

You want to lose a few pounds? Give your body the reason by reducing the calories it gets and increasing physical activity, which will force your body to turn to its stores of fat to meet the demand. You want to gain a few pounds, give it the reason by working out harder than ever. You should look like you were chased by lions after you get out of the gym! Covered in sweat and shaking. Then you must eat! Add the best 1000 calories you can to your daily diet. 1.25 grams of protein per lb of body weight.

Top 5 arm workout

This workout definitely ranked in the top 5 solo workouts Ive ever had. Such a great pump!

When i work shoulders i concentrate on the rear head of the muscle, it doesn't get involved enough in most standard shoulder exercises. You really have to isolate it in order to fully develop your shoulders and make them stand out and tie in nicely with the rest of your back muscles. I mentioned early that i was going to concentrate on triceps today and i chose a bit of a strange one for the forth exercise. I don't know the name of it, but you could think of as a simple one arm cable pulldown... Only behind your back. I'll name it or find a name for future posts...

SHOULDERS
Plate bent reverse flyes 10x4
Plate front raises 10x4
Cage upright rows (this is a compound exercise, that involves the shoulders, traps and biceps.) 10x4.

BICEP'S
Spider curls 10x4.
Seated alternating dumbell curls 10x4.

TRICEPS
Cage close grip presses 10x4.
Seated Barbell overhead extensions 10x4.
Cable behind the back pulldowns 10x4.
Dips 10 slow, stretch at the top.

As always, 10 second or less rest between sets.

Such a pump... Need to rest before i write a new post

Hulk out on some weights!

Today's workout is arms! My favorite! I can't wait to get in the gym and hulk out on some weights! Usually my favorite part would be biceps, but today i'm going to really concentrate on triceps. Instead of three exercises i'll do at least four.

Monday, Chest & Back.

Only had one scoop of Nano Vapor left today! I usually need three to push me into that next level... I know its probably best not to even start using supplements that motivate you. You can start to rely on them and get used to that 110% effort they can seem to give you. But its a personal choice right? Anyways... I found the band Hatebreed last week, put a bunch of their stuff in my workout mix and wow, excellent motivation! Almost instant focus!

CHEST
Cage, bench press 10x4
Cage, incline bench 10x4
Machine pullovers 10x4

BACK
Pullups 50 total
Bent Barbell rows 10x4
Deadlift 10,6,4

ABS
Reverse crunches 25,25,15,10,10

CARDIO
Spinning bike, 10 mins.

As always, 10 second rest between sets. Still going light on chest because of my shoulder.

Getting out of the gym... Half a post complete, looks like i'll have to finish it on my lunch at work...

New blog post! ...Giving you a longer more fully developed bicep...

Biceps and form.

A few good ways to improve your form are to eliminate movement in parts of the body that you aren't working on... Common sense right? But you might not even realise how much just performing an exercise while standing can give you more leverage.

I'll take dumbell curls as the most obvious example. We have all seen it in the gym or are guilty of it ourselves. I wont lie, i'll swing that weight up like i was pulling my hand out of a bear trap, but only if i was going all out on the last reps of the last set to absolutely finish that muscle off. Everything before that is as strict as possible. With curls there are many variations you can do. Everybody has their favorite. Some of the more intense are seated curls with a Barbell or dumbell, reclined dumbell curls are very intense. Spider curls with a ez curl bar are one of my favorite, the pump you get off these is even more intense because of the body position. With any of these exercises, dont cheat yourself out of growth! Go all the way down! This hits the bicep all the way down to the inside of the elbow. Giving you a longer more fully developed bicep.

New blog updates... get your form down when lifting weights. Even on a machine...

The importance of form.

It really is vital to get your form down when lifting weights. Even on a machine that isolates a small muscle like the bicep, the seat height changes your leverage. Too high and your not getting a full range of motion, and by doing so your not hitting all the muscle fiber's and not getting the growth in them. Too low and you are stressing the joint, possibly risking injury. With free weights the importance of form increases. Now you risk looking like an idiot and hurting yourself. If your not sure how to do an exercise, just ask the nearest big guy in the gym. Odds are he'll help you out and you might learn other tips from him. I would love to get some video's up here to demonstrate form, so i'll try to find some good free ones or make my own.

Going straight from work to a wedding... Probably not gonna be able to make any blog updates, but i'll try

Working...

Just got home from the gym. Good chest and back workout

Cardio and a cocktail!

Woke up at 6:45am to eat a small protein bar and went back to bed. (Always eat something if you wake in the middle of the night! I'll cover that later...) Only meant to sleep till 8 and then workout, but i over slept! So woke up at 10, mixed up today's anti-Catabolic cocktail consisting of: 3G citrulline malate, 3G Glutamine, and 2G Taurine in 20oz of water. Drank half getting ready and driving to the gym, where i am writing this update...

Watching Man vs Food... Gonna have to find a place around here with a food challenge!

New workout posted on my blog

Despite warming up on the Spinning bike and two warm up sets of squat's i could not shake the tightness in my low back from sitting around all morning, or the stiffness in my legs. So that just spelled trouble for the rest of my workout...

LEGS
Squat's, Barbell, a lil past parallel to floor. (Too tight to go lower.) 10x4.
Lunges, with dumbell's 10x3,5x1.
Seated leg curls, 10x4.
Standing calf raises, machine 15x5 (thanks to Rob for helping me push past my old weights last leg day!)

ABS
Reverse crunches 25,15,10,10,11.

Not gonna lie, there were some long rest's in this workout. Could not work up the drive (rage) to get myself moving like i should. The weight was there though, which is strange because whenever i have felt this way before i had to back off the weight at least a little.

Was starting to feel a little too lazy, so i decided to head to the gym. Warming up for legs with some light cardio on one of the spinning bikes...

Is it just me, or do you feel ravenously hungry after being lazy for a few hours?

Wednesday is Leg day

After staying up late feeling awful, i felt it wouldn't be worth it to workout first thing in the morning. I'll go later today since its my day off. I'm liking my leg workouts more these days, but I've only had one truly great leg workout ever. It was amazing, i just zoned out, completely focused and could not run out of energy, i just breezed through my old weights into new personal bests, i got a pump in my Quadriceps that was so intense i had to stop my Leg extensions for a minute!

Crazy sick

For dinner after my arm workout yesterday I had 8oz of frozen Smelt that i broiled, brushed with butter and sprinkled with salt and pepper, with a piece of whole grain toast. Sounds good enough right? It pretty much was... until about an hour later when i became so nauseated! I cannot even remember being so uncomfortable! I really dont like the idea of making myself puke, because i would lose all that valuable food i just ate and rob myself of a much needed meal after my workout.

So first thing i figured i would try is some baking soda in water... stuff is nasty and doesn't seem to work for nausea. Next i happened to have some Ginger root capsules, they supposedly calm your stomach... nope! Dont ask me how i even started thinking about pressure points i dont know. So i googled them on my phone and it turns out there are a few listed for stomach problems... maybe i didn't do it right but there was no relief from that either. I just had to suffer for like 5hrs and then it just faded away.

Great arm workout

Had an awesome arm workout today! Got myself so psyched up it wasn't even possible that i would have a mediocre workout.

BICEPS
Straight bar curls 10x4
Seated dumbell curls (alternating arms) 10x4
Ez curl bar spider curls 10x4

TRICEPS
Cage close grip presses 10x4
V-bar cable push downs 10x3,drop set no rest 170lbs x 5, 150x5, 130x5, 110x5, 90x5, 70x5.
Standing overhead Barbell extension's 10x4. Like always 10sec rest, for everything.

Not my usual routine but it was a great workout, such a pump off the close grip presses!

Tuesday is arm day.

Can't wait to get outta work and crush my arms! Who doesn't love working their arm's? The pump, the burn, the satisfaction of having such an intense workout you can hardly put on your coat and couldn't even lift your cell phone to your ear to save your life!

Salmon, its whats for lunch.

So i set my alarm for 5:45am woke up turned it off, close my eyes and open them again to find its 6:15am! Had to work at 7, so i made the hard choice to be on time instead of packing myself a proper lunch... Its not all bad though, i always keep some random healthy food in my locker. It doesn't always go together though... Today i have a 6oz can of salmon, a sweet potato, and peanut butter. So its got the basics covered, all important protein, complex carbs and some decent fat. Also to calories stay reasonable. Now the hard part is eating the salmon! So burnt out on canned fish! But its worth it in the end!

I hate chicken

Lean protein is probably the most important part of your diet. You need to keep calories reasonable and protein high. There being 4 calories per gram of protein and you needing about a minimum of 30 grams rep meal takes up 120 calories of your 300-500 calorie meal limit... So choose your protein source wisely!

Chest and Back

Monday is chest and Back day for me. Was not feeling it this morning, but that changed after two sets! Went a little light but thats just cuz i tweaked my shoulder a bit yesterday.

Chest
Biangular press 10x4
Incline biangular press 10x4
Machine pullovers 10x4

BACK
Cable long bar pulldown's 15,10,10,10,5
Bent over Barbell rows 10x4
Deadlifts 10,6,4

ABS
Crunches 25x5

10 second rest for everything.

Catabolism

Your body is constantly using its available resources as fuel. We all know this. So what happens when you exercise on an empty stomach? When you exercise the fuel demand sky rockets! With such high demand and no fuel you enter a Catabolic state, where muscle growth stops and muscles actually start being used for fuel along with available glycogen, and fat. Luckily for us there are many ways to prevent and reduce muscle Catabolism. Simply eat! The quantity and quality of the food make a big difference in length of time you are protected for. Simple carbs, not good... Complex carbs ok... Fat, needs more study i believe but... Protein is the way to go. Specifically simple pure protein. There have been many studies and test's showing the benefits of supplementing with specific amino acids (the building blocks of protein) Luecine, IsoLuecine and Valine are referred to as branch chain amino acids or "BCAA'S" and are excellent anti-Catabolic's, studies show many benefits to supplementing with bcaa's. I'll post results and cite some studies as soon as i figure out what i can post with or without permissions. Now if your sitting there wondering if you should care enough to go buy some, do your self a favor and think about how hard it is to put on lean muscle... When is the last time you just put on a few pounds of clean weight? Now what if it were as easy as just saving a little bit of muscle every time you exercised? How many times do you exercise a year? How much muscle could you save yourself from having to rebuild? Quite a bit, honestly. Give it a try. You've got nothing to lose and everything to gain. This subject could get very deep very fast. I'll try to keep it light and go more in depth in more posts.

Busy last couple of days.

Sorry about the lack of quality post's for the last few days. Still getting used to blogging in general and my friend Rob has been in from California. So we spent alot of time catching up and hanging out.

Morning and Legs

Stayed up a bit late last night watching "Tropic Thunder"... was pretty disapointed overall. Funny at times but i wouldn't buy it... So i woke up a bit late at 845. Mixed up 3scoops of Nano vapor and one SAN Na-r-ala for my bro Rob and i. Then we headed up to the gym hellbent on crippling eachother in our brutal leg workout!

Today's Workout

Work until 4pm today, so i will be heading straight to the gym. Today's workout is from my old routine. I always warm up a little bit, today is no different. Using little to no weight i'll perform the exercise at hand for 15-20 reps, then start with the working weights.

• SHOULDERS
  

1. Bent over Reverse Cable Flyes, 10 reps, 4 sets, 10 seconds rest between sets.
   
2. Dumbell lateral Raises: 10 reps, 4 sets, 10 seconds rest between sets.
3. Front Dumbell Raises: 10 reps, 4 sets, 10 seconds rest between sets.

• TRAPS

1. Upright rows, 10 reps, 4 sets, 10 seconds rest between sets.
2. Behind the back Barbell shrugs, 10 reps, 4 sets, 10 seconds rest between sets.

• ABS

1. Reverse Crunches, 25 reps, 5 sets, 10 seconds rest between sets.
   

Low Carb Breakfast

This meal is for anyone, but if you are on, or would like to try a low carb diet this is a good example.

• Calories: 360
  
• Fat: 17
  
• Protein: 38
  
• Carbohydrates: 6
  

Two eggs prepared any style, plain. Two servings of 4% small curd Cottage cheese. The nutrition content can vary a bit depending on what size eggs you choose and the brands of Cottage cheese, but in the end it will be a good filling breakfast.

Classic breakfast made better.

Ok, so now that you are going to be eating a better breakfast as part of your new habits, you need info and ideas... I'll post a few example breakfast options depending on your taste, pick one and try it! The following meal would be more for people looking to maintain or lose weight depending on your size.

• Calories: 310
• Fat: 3 grams
• Protein: 39 grams
• Carbohydrates: 34 grams

Take Target Archer Farms Cinnamon Start cereal and use a simple vanilla protein powder and water shake instead of milk! Think about it, Vanilla and Cinnamon go together very well, and as long as the water you use for the shake is cold to very cold, you can barely tell that it isn't milk once you get the right consistency in your shake.

Cardio

I'll continue with the direction i was going earlier later on today, just had to post and say how surprised i was with my Cardio this morning! I have been trying to find something decent to use at the gym for a few visits now, and just about gave up until i tried the spinning bike out! I have gone to a "Spinning" class before out of curiosity but forgot how nice and natural the bikes felt! This will definitely help pass the time until the weather is nice enough to bike outside again!

Habbit

Taken from wiktionary.org

Noun

Singular habit

Plural habits

habit (plural habits)

An action done on a regular basis.

Good habits need to be formed in order for good, consistent results to happen. Starting with your eating, exercise and ending with your sleeping.

1. EAT BREAKFAST! If you arent a breakfast type person, i went through that for a while myself, it made the morning go by quicker and didnt bother me at the time, so i didn't realize what i was missing. But studies show so many benefits to eating breakfast i would bore you to death listing half of them. In short, get used to it! If you do eat breakfast already you may still need to adjust to eating a large amount of protein so early. Aim for at least 30 grams of protein! The easiest way to accomplish this is with a protein shake. They are quick, easy and these days its actually hard to find a bad tasting one. Do yourself a favor and shop around, read labels and compare prices. You can go broke if you jump headlong into a new diet. For a beginner i would recomend protein powder. It can be as cheap as 30 cents a serving or as much as 2 dollars! So again be smart. I recomend bodybuilding.com as an excellent place to start. See what the top sellers are, see what people are saying about them.
   

The Basics (cont)

Now before i go much farther, i have to make this point very clear... If you want to lose or gain weight it becomes a math problem of sorts. You cannot say you want to lose 10lbs and just eat and exercise off random amounts of calories and expect or even get angry that you aren't losing weight. Your body will do what you want it to if you give it what it needs to get the job done! So becoming disciplined is necessary! You must eat and exercise regularly and the more precise things are, the easier, quicker and better your results will be!

The Basics

First and foremost, you are what you eat. If you want to change how you look, your diet is where you start. Start writing what you eat down. Start simple so that you dont get frustrated when you forget to log a meal or forget to bring your notebook with you. At the very least write down the calories and protein content of each meal. You've heard it time and time again, protein is important! It really does make all the difference! Trust me, i tried to get around that myself. Taking extremely detailed notes for weeks i can honestly say 1.25 grams of protein per pound of bodyweight is best. So if you weigh 175lbs you should consume 219 grams of protein. That is a lot of protein, and it can be hard to get that much in 6 or 7 meals while keeping calories low. Just take a little time and start thinking of food combo's you like. Now how can you make them better?

Miami Beach photo gallery

Just uploaded a Picasa album from my Miami Beach vacation. Enjoy!

Back from vacation in Miami Beach! I had a great time and would love to go back soon!

The cold weather did follow me there, but it was still about 60 degrees warmer than Michigan, and the sun warmed me and my spirits! It was just what i needed after these last few weeks of bitter cold here.

I took all the pictures with my Sony Ericsson W580I. The quality is good enough, but hopefully i'll settle on a full featured camera soon. More pics to come!

Welcome

Welcome to fitresults. I created this blog both as a progress tracker for myself and a learning tool for others. Going through my daily routines i have met so many people with questions and if i can help just one person, i will consider this time well spent!