The Journal - The Kings Fitness

Monday, November 14, 2022, starting my fitness journey. Well, to be completely honest, I’ve been working out on and off for a while now. On the other hand, about 3years ago now, is when I got a little more serious about it. It First started in 2019, I was getting into great shape. After all, I had dropped approximately 50 pounds. Your boy was feeling incredible. Then, 2020 rolls around the year starts off great. I believe I’m going to lose another 20-30 pounds of fat this year.

Furthermore, I planned to put on about 10 pounds of muscle. But my plans quickly went down the shitter. As reveled by global events known to all as the pandemic. The gyms were supposed to be closed for two weeks max, I thought to myself. I felt great. I’ve earned a break. My gyms well open back up soon.

Contrary to popular believes, (AKA my own thoughts) the gyms stayed closed for months. This whole time I was on my “break.” When they finally opened back up. My will power, drive, desire, and progress all gone. It has taken me such a long time to get back to it 100%. If I’m being honest, it was because of my own laziness. My lack of commitment; it was not covid’s fault. Hell, it wasn’t even because of the lack of gyms.

What needed to be done

More importantly, I lacked the discipline of what really needed to be done. First off, I needed to get off my ass. Secondly, I needed to start home workouts with little or no equipment. Anything is better than nothing. I need to push toward my goals regardless of the obstacles. The work needed to start, plain and simple.

I took a long look into that fucking mirror. To put it simply, unhappy with what was looking back at me. My lack of commitment to myself made me unhappy. The progress that was lost. A large amount of potential gain, gone. To be honest it felt like it all happened in an instant. But on the other hand, it was like time stood still.

Fitness Day one

The day is Monday November 14, 2022. I made a change in my heart and mind. I will turn my fitness level around. My desire and passion were at an all-time high. My will power is unshakable at this moment. Any task seems achievable. So, I order myself to achieve a healthier body and lifestyle.

Undoubtedly, I’m fired up. My drive is through the roof. In fact, motivation is at an all-time high. Critical thing to note, my purpose is clear. Noting is going to stop me. Of course, I have faced no obstacles at this point in time. Henceforth, I will keep you updated on my motivation levels, desire to go to the gym, and consistency.

Current Fitness Level

I am a 25-year-old male. I measure 5 feet 9inches, or 69 inches. Additionally, current weight of 251 lbs. or approximately 114.09 kgs. As a result of my previous attempts to achieve a healthier body, I purchased a body composition scale. Here are the measurements:

Water weight 44.2
Body Fat 24.8
Muscle 18.4

Now, before your go adding and saying, “that doesn’t equal 100%.” It’s important to note, I know. To clarify, the rest of the percentage is bone mass.

Workout

Monday is Chest and Back day. As promised, I well share my complete workout with you from start to finish. Furthermore, I’ll include some of my own fucked up thoughts in between sets.

Wam Up

15min on treadmill with incline of 15 and speed of 3

Barbell Bench Press 5sets 10reps/set rep range of 8-12

Set 1: 134lbs x 10 reps (warm up)
Set 2: 225lbs x 10 reps
Set 3: 225lbs x 10 reps
Set 4: 225lbs x 8 reps (couldn’t do it)
Set 5: 225lbs x 10 reps

Bent Over Barbell Rows rep range of 8-12

Set 1: 185lbs x 10 reps
Set 2: 185 x 10 reps
Set 3:185 x 15 reps (feeling pretty fucking good here)
Set 4: 185 x 15 reps
Set 5: 185 x 11 reps (ok got kind of tired)

Inclined Barbell Bench Press rep range of 8-12

Set 1: 224 x 10 reps
Set 2: 224 x 8 reps (ok 10 might have been a reach)
Set 3: 224 x 7 reps (come on I know I can do better)
Set 4: 224 x 10 reps (fuck yea now we are talking)
Set 5: 224 x 4 reps (well dam)

Lat Pull Downs rep range of 8-12

Set 1: 120 x 10 reps (wide grip)
Set 2: 130 x 12 reps (wide grip)
Set 3: 140 x 10 reps (mid grip)
Set 4: 150 x 10 reps (mid grip)
Set 5: 150 x 11 reps (close grip
Set 6: 160 x 9 reps (close grip)

Declined Barbell Bench Press rep range of 8-12

Set 1: 224 x 10 reps
Set 2: 224 x 10 reps (ok 10 but barely)
Set 3: 224 x 9 reps (come on push)
Set 4: 224 x 7 reps (fuck push the other way)
Set 5: 224 x 10 reps (my chest hurts)

Seated Rows rep range of 8-12

Set 1: 160 x 10 reps (felt pretty light)
Set 2: 160 x 12 reps (still feeling good let’s bump this bitch up)
Set 3: 180 x 10 reps (a little more)
Set 4: 190 x 12 reps
Set 5: 190 x 10 reps (ok just squeezed that last one out)

Mid Chest Cable Crossover (to hit mid of chest, make sure to cross the midline) rep range of 8-12

Set 1: 40lbs x 10 reps (in each hand)
Set 2: 40lbs x 10 reps
Set 3: 50lbs x 10 reps
Set 4: 50lbs x 10 reps
Set 5: 65lbs x 8 reps

Hammer Strength Lat Pull Down (single handed, 70lbs. on each side) rep range of 8-12/arm

Set 1: 90lbs x 10 reps (in each hand)
Set 2: 90lbs x 10 reps
Set 3: 90lbs x 8 reps
Set 4: 90lbs x 10 reps
Set 5: 90lbs x 8 reps (finished)

Meals

As a matter of fact, the meals were not all that complicated. First, I worked out in a fasted state. Secondly, for my post workout meal 2 scoops of protein powder in approximately 12oz of water. To clarify I have deiced to add protein shakes in my fasted state. A cup of grapes and a whole banana for breakfast. In the meantime, while I waited for my feast, a yogurt for a snack.

Finally, for my feast, 8 pieces of tuna rolls, 9 pieces of sushi, and 8 pieces of a Philadelphia roll. Oh! Did I feast. Furthermore, the feast can be eaten at whatever hour best fits your schedule. For example, I ate my feast at around 6:30 pm. This meal contained me full and happy until bedtime at 11:40 that night.

Conclusion

To summarize, it was all pretty simple on my first day. Of course, there are many more days to go. But in the meantime, we will stive for excellence. Never relenting on our goals, dreams, and passions. Moreover, constantly pushing forward. Despite the lack of motivation and energy, we will not stop.

It’s of utmost importance that you understand you are in control. Subsequently, your life, your responsibility. Nonetheless, no one else is going to do this for you. In fact, it’s something that you have to reach out and take for yourself. Even more it’s something we have to reach out and take. Afterall we are in the same boat together. To conclude make it the fuck happen.

NO NO NO, I know what you may be thinking, but no, we are not talking about the being of the world, but about fitness. Yes, you are 100% correct this is a fitness blog. For a long time now, I’ve seen all these people in great shape. Movie stars, actors, models, and sometimes even random strangers on the streets. I always wondered how the HELL did they achieve it.

Furthermore, I have even worked up the courage to asked them myself. Usually getting the basic/generic answer ” I work out and watch what I eat,” or some other stupid ass variation of the sort. First off, these types of answers that don’t really lead to any concrete information that could be put into immediate action. I have always wanted a step-by-step guide on how they did it. A guide on how they achieved it. How in the hell did they get those abs, those arms, that Greek god like body.

The Guide I always wanted

Consequently, I have decided to share with you. That’s right with you, you lucky beautiful son of bitch, my personal daily fitness journal. As a result, I will tell you what I eat. The work outs I do and why I do them. Furthermore, I will even break down the number of reps and sits for you. Shit, it does not get more detailed and step-by-step guided than that. Now before you get crazy and think this is the only way to get shredded, or that this is going to get you shredded. To clarify I Have made no claims! I am simply sharing with you what I do and the changes I make while I walk my fitness journey.

Particularly from my very own desire that this guide or journal was somewhere out there. Due to the significant lack of it. I have taken it upon myself to create one for us all to enjoy. Not only sharing my workouts and diet, but also supplements and daily habits. I will share with you my completely unfiltered, raw, uncensored: truths, opinions, and reality.

The mighty Plan

The Diet

Let’s go ahead and dive into the good stuff. The mighty plan. Frist of the diet plan. I plan to use a variation of intermitting fasting known as the warrior diet. The warrior diet was created in 2001 by Ori Hofmekler. Hofmekler was a former member of the Israeli Special Forces. Hofmekler based his diet of the diets of ancient warriors (Which I think is pretty bad ass).

I have found that this eating pattern works best for me, a healthy (will obese) 25-year-old male, with no underly chronic health issues. To make a clarification, it is not for everyone. It should in fact be avoided by type 1 diabetics, pregnant women, and children. If you have any medical health issues, please consult with your doctor before trying any type of diet or eating pattern. Shit if you have any kind of worry about it, consult your doctor.

I like it particularly because of the simplicity of it. It is a 20 hour “fasting” period (if it can even be called that). In this fasting period, I am allowed to eat:

Raw fruits and vegetables
Dairy products such as, milk, cottage cheese, yogurt, and etc…
Boiled eggs and/or poached eggs
Broths such as chicken, beef, and etc…
Juiced vegetables for example carrots and beets
To drink only Water, black coffee, and tea (NO SUGUAR of any kind)

Let’s move on to the eating period. Much simpler, here we FEAST! Basically, I’m going to eat what I want once a day. Now I am not just trying to look good, but I also want to feel healthy and actually be healthy. I will be avoiding: Fast foods, processed meats, candy, cookies and cakes, fried foods, and drinks with added sugar such as sodas and fruit juices.

Workout Plan

I have a pretty basic workout schedule. The workout plan is known as a bro-split:

chest and back
biceps and triceps
legs, shoulder and traps
rest

Hence a week of working out is going to look like this.

Monday- chest and back
Tuesday- Legs, shoulders, and traps
Wednesday- Biceps and triceps
Thursday- Chest and back
Friday- Legs, shoulders, and traps
Saturday- Biceps and triceps
Sunday- Rest

I simply enjoy resting on Sundays. They are the Lords Day. I spend Sundays with my family. So, I rest. But please feel free to switch your rest day to whatever day best fits your schedule.

Supplements

I know the hard one…. Supplements, what to take, what not to take. Fuck IT, I’m doing steroids! No! Frist off no, I will not be doing steroids. To clarify the only supplements, I have included at the present moment are protein power and a daily multi-vitamin. The essentials in my opinion. Furthermore, I have also included a link to each of the supplements I am currently using.

Conclusion

Alright now, let’s wrap this mother fucker up. By all means join me on this journey. As a matter of fact, start yours today. Despite of what everyone always wants “to do”(more like says). “I’ll start tomorrow”. “I’ll start Monday.” On the other hand, and more importantly Fuck all that shit. Start Today. Fuck. As a matter of fact, start right now!

Consequently, I am a firm believer that our current health and fitness level is a direct correlation to our daily habits. We must take responsibility of our own health and life. It is time! You are capable! You tired of being fat? Change it! Tired of what you see in the mirror? Transform it! It is that simple. You simply have to make the choose.

Now, just because it is simple does not mean it’s easy. It is going to take a whole lot of will power. A whole lot of hard work. Also, not to be forgotten, a shit ton of consistency. But stick with me we can do this. We are in the same boat together after all. Hell, life is hard. No one is getting out alive. Might as well live the heathiest and best one we can, while we can. Let the gainz being!