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.

 

 

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 42

Morning Weight – 165 lbs

Back view of Williamsville Wellness
Back view of Williamsville Wellness

Workout

  • Second personal training session today.  Just did some light pushups and pullups.  Also walked a lot day, but nothing strenuous.

Nutrition

Raspberry Vanilla Protein Shake
Raspberry Vanilla Protein Shake
6 oz lean beef 10 low-fat Turkey Pepperoni Broccoli, onions and spinach
6 oz lean beef
10 low-fat Turkey Pepperoni
Broccoli, onions and spinach

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

The Health Benefits of Butter

Butter is one of those foods everyone associates with being unhealthy and fattening.  Most people highly recommend avoiding it all costs as it leads to heart disease and clogs arteries.  In reality its one of the healthiest fats you can eat and has a ton of health benefits.  If there is anything you should watch out for it would be margarine.

Whipped Natural Butter
Whipped Natural Butter

Margarine is a chemically made “butter replacement” that is laced with inflammatory vegetable oils.  To make margarine they take out all of the natural healthy fats in butter and replace them with other oils that do nothing for the body.  I think I’ll pass on this one.

Here is a quick hit list of what butter can do for you:

  • Rich source of Vitamins A, D, E, K, selenium and iodine.  These vitamins are crucial for health, thyroid, energy and even preventing depression.  Butter Fat presents and easily digestible way to get these nutrients.
  • Rich in Lauric Acids – These burn more efficiently than other fats and also help treat fungal infections
  • Contains Arachidonic Acid essential for brain function and cell metabolism.
  • Lubricates joints by preventing hardening of arteries.  Very important for regular exercisers.
  • Contains Conjugated Linolenic acid. This prevents disease and sickness and supports muscle building.
  • Contains healthy amounts of cholesterol.  Cholesterol (contrary to popular belief) is actually crucially important for hormones and testosterone production.  On a cellular level cholesterol and testosterone are almost exactly the same.
  • Dates back as far as the Old Testament and even before that.  This means butter is a natural food that has been eaten for ages.  I wonder why all of a sudden it got the bad rap.
  • Is almost all Saturated fat, which is essential for cell membranes and hormones.
  • Allows your body to absorb more nutrients due to its fat content being easily assimilated into cells. (A quick note many carbohydrate based starches have anti-nutrients that actually inhibit your body’s absorption.  Butter is the opposite.)
  • Contains the perfect ratio of omega 3: omega 6, which allows for more efficient fat burning and health.  This is the ratio that is natural for the body and skewing the ratio in favor of too much omega 6 promotes inflammation, fat gains and disease. (Skip the margarine and get the real deal: Butter)

As you can see, butter does a little more for you than give you Heart disease as many people would have you to believe.  Try adding in some to your diet to replace your other fats and reap the benefits.

My Favorite Butter Recipes (Every Morning)

  • Coffee
  • 2 tsp of Whipped Sweet Cream Butter (recommend butter an alternative to coffee creamer)
  • Liquid Stevia (with no dextrose)
  • Note- There is research to show that butter mixed with coffee, instead of a high sugar coffee creamer, actually boosts your body’s natural fat burning in the morning.  So not only are you getting all of the benefits listed above, but also increased fat burning.  Highly recommend trying this out.

Sources:

Bodyecology.com

Journal Entry 38

Morning Weight – 169 lbs

Workout

  • 4 mile run

Started to get cramps in my back on my fourth mile today, so I had to stop and walk.  First time this ever happened, but I honestly think it was due to soreness from all the deadlifting I have been doing.

Nutrition

Woke up really hungry for some reason.  Also, tried some coconut oil in my coffee, but butter is much better.  Went to Outback Steakhouse for Lunch and got the 6oz sirloin with two side salads.  Should went with the 9oz because I was still hungry after.  Later went to tropical smoothie and probably some low fat nachos tonight.

Journal

2 day countdown till my career begins.  I’m really looking forward to getting started though as I have worked hard for this position.  Its definitely a good feeling to like what you do on a daily basis and look forward to work rather than dread it.

Journal Entry 37

Morning Weight – 166.6 lbs

Workout

  • DB Shoulder Press SS 4×6-8 (50lbs)
  • DB Lateral Raise 4×12 (15lbs)
  • Romanian Deadlift SS 4×8 (185×8, 155×8)
  • Pull-ups 4×8 Bodyweight
  • EZ bar curl Tri- set 3×8 (70, 60,60)
  • Front Barbell Lateral Raise 3×12 (30,20)
  • DB Rear-Delt Raise 3×15 (15, 10)
  • Bonus Abs
  • Ab Crunch Machine 4×8 (80lbs)
  • Oblique Twists 3×12 (110 lbs)

Shoulders are toast today.  They were kinda sore going in, but now there non-functional.  The deadlift superset with pull-ups was not easy and I had to rest a little longer than the workout called for.  Can’t move too fast though, because it limits the total amount of weight you can lift.  Also finished off with some bonus Abs today.

Nutrition

Today is my high carb day, which consisted of a lot of pizza and bread. ;).  By no means the healthiest sources, but very good. Shooting for at least 250 grams today.