Journal Entry 44

Morning Weight- 165 lbs

Workout

  • DB Shoulder Press 5×8 (100lbs)
  • Lateral Raise 4×10 (15lbs)
  • Chin-ups 4xAMAP (bodyweight)
  • Lat Pulldown 3×10 (150lbs)
  • Rear Delt Raise  3×12
  • Cable Curls 3×10 machine
  • Reverse Grip Bicep Curl 3×8 (bar)
  • Hammer Curl/DB Curl 3×8 (30lbs)

Nutrition

Chocolate Protein Shake 1 scoop of Elite XT 1/2 cup of Greek Yogurt 12 oz Almond Milk
Chocolate Protein Shake
1 scoop of Elite XT
1/2 cup of Greek Yogurt
12 oz Almond Milk
My Lunch Almost Every Day 6-8 oz chicken with veggies Protein Pudding Quest bar
My Lunch Almost Every Day
6-8 oz chicken with veggies
Protein Pudding
Quest bar
Dinner on the Road from Sheetz Double Chicken Cibatta with Marinara Sauce Special K Chips This Sandwhich was suprisingly very good.
Dinner on the Road from Sheetz
Double Chicken Cibatta with Marinara Sauce
Special K Chips
This Sandwhich was suprisingly very good.

Journal

First day at work with Individual consultations.  Enjoyed them a lot and I liked working with people on a one on one basis to provide any information they needed for their specific goal.  Many people have never heard some of the information I give, so its pretty enlightening to give them this information.

Worked out at Lunch, then the rest of the day was social media and finished with a 30 minute group exercise session.

After work went to visit my friends at Virginia Tech.  The drive was 3 hours and 30 minutes after work, which SUCKED, but it was fun when I finally got here.  Main reason I came was to watch the VT vs Bama game.  I hope we show up and keep it close, but with VT you never know.

 

 

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Journal Entry 43

Morning Weight –165 lbs

Workout

  • BB bench press ss 5×10 (135,155,165,175,155)
  • Lat pulldowns 4×10
  • Wide Grip Deadlift ss 4×7 (135lbs)
  • Lunges 4×8 (25lbs)
  • Close-Grip Pushups 3×8 (bodyweight)
  • Tri pulldown 3×8
  • Rear Delt Raise 3×12 (15lbs)

Nutrition

Pumpkin Pie Protein Shake
Pumpkin Pie Protein Shake
Quest Bar Cinnamon Roll
Quest Bar Cinnamon Roll
Chocolate AB Protein Pudding Berries
Chocolate AB Protein Pudding
Berries
6 oz Lean beef Onions, Broccoli, Artichokes, Spinach 8 oz Sweet Potato with cinnamon, splenda
6 oz Lean beef
Onions, Broccoli, Artichokes, Spinach
8 oz Sweet Potato with cinnamon, splenda

Been eating the same way everyday at work.  On workout days I eat a banana during and after training and eat most of my carbs for dinner.

Also, been leaning out really good here recently.  I’m still in my fat loss phase of about 10 calories per pound during the day, but since I have been working I’ve really gotten leaner all over.  This may be due to more NEAT, basically just more overall, unconscious movement that most people don’t even realize they do.

Journal

Really like the gym setup I got going.  I workout in my lunch hour from 12-1 every weekday and take the weekends off.  I spend most of the day at my desk, so I usually just eat lunch when I’m done working out.  Its a really awesome feeling having an entire gym to yourself.  Placing the workout at the time also gives my mind a much needed break from work.

Journal Entry 41

Morning Weight – 167 lbs

My new office and gym
My new office and gym

Workout

  • DB Shoulder Press SS 4×8
  • Lateral Raise 4×12
  • Deadlift SS 4×7
  • Hip Extensions 4×10
  • Chin-ups 3xMAX
  • DB swing 3×12
  • Reverse BB curl tri set with 3×8
  • Upright Row (cable) 3×10
  • Face Pull 3×12

Worked out at my work gym today.  It was really nice being the only one in an open gym.  I basically can do whatever I want with whatever piece of equipment I wanted with no issues and no one to work around.  The gym lacks some Dumbbells, but I can just use barbells instead.  It also has a cable machine with some really good tension.

Nutrition

Blueberry Protein Shake
Blueberry Protein Shake
6 oz Lean beef Onions, Broccoli, Artichokes, Spinach 8 oz Sweet Potato with cinnamon, splenda
6 oz Lean beef
Onions, Broccoli, Artichokes, Spinach
8 oz Sweet Potato with cinnamon, splenda

Ate lunch at work today, which was pork tenderloin, qunioa and vegetables.  I also had two scoops of casein that was at my work.

 

Journal Entry 40 – First Day of Work

Morning Weight – 169 lbs

My morning entrance to work
My morning entrance to work

Workout

  • First group personal training session today.  So just demonstrated easy examples for the clients and walked them through a workout.

I also may try to use my work gym instead of Golds gym and see how it goes.  It’s definitely nice having an entire gym to yourself at the end of the day.  Since my personal trainer/group exercise are from 4-5 p.m., I’m already dressed to workout.  So once 5 hits I can easily just squeeze in a workout and head home and get there by 6:45 or 7 p.m.

Only problem is some of the equipment is lacking, but it may be just enough to work around it.

Nutrition

Strawberry Vanilla Protein Shake 1 scoop of protein 1 cup straberries Cinnamon (this was really good)
Strawberry Vanilla Protein Shake
1 scoop of protein
1 cup straberries
Cinnamon
(this was really good)

Just learned that the Williamsville Wellness provides a free lunch every day.  Today it consisted of tilapia, rice, zucchini and tomato parmesan and salad.  I just skipped the rice and ate the other stuff.  Pretty nice feature though as I don’t have to prepare my lunch the day before.

Dinner will consist of chicken and vegetables tonight.

 

Journal Entry 39

Morning Weight – 169 lbs

Trees in full bloom. Weather has been incredible here recently.
Trees in full bloom. Weather has been incredible here recently.

Workout

  • BB Squat SS 4×8 (205lbs)
  • Overhead Squat 4×10 (25 lbs)
  • DB INC Press SS 4×8 (70’s)
  • INC Push-ups 4xAMAP (bodyweight)
  • DB Lunge SS 3×8 (40, 35)
  • DB Row 3×10 (100, 90)
  • Chest Dips Tri set 3xAMAP (bodyweight)
  • Hex Press 3×8 (35)
  • Rear Delt Machine 3×12 (90)

Workout was real good today.  I have hit a massive plateau on squat though.  I handle 205lbs like its nothing, but jump up to 225lbs and I just cant handle it for more than 4 reps.  DB press felt good and my chest was toast at the end.

Nutrition

Protein Pudding
Protein Pudding
Quest Bar White Chocolate Raspberry
Quest Bar White Chocolate Raspberry
Sweet Frog
Sweet Frog
8oz Seafood Onions and Spinach
8oz Seafood
Onions and Spinach

 

Had to stop by sweet frog and get that post workout insulin spike.  Thin Mint, Cheesecake and Cotton candy flavors with no toppings.  Cheesecake was by far the best.

Dinner will consist of grilled chicken breast and vegetables.

Flashback

I wanted to get some pictures of me, back when I was fat to show to people that want to change their bodies.  At my heaviest I weighed 190 lbs at 5 foot 0 inches tall in 5th and 6th grade.  Nothing to be proud of, but looking back I almost glad I did let myself go, so I can learn from the past and only get better going forward.

If I had to describe my nutrition back then, it could be summed up by saying anything and everything was fair game.  I also remember drinking sugary beverages with almost every meal and also coming home after school and eating very high fat processed foods.  

I’m just glad I took the initiative at such a young age to change before spiraling out of control.

Before:

IMG_2072 IMG_2088

 

After:

IMG_2090