Categories
The Journal

Fitness Journey Day ONE

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.

Categories
The Journal

The Great Beining

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!

Categories
Intermittent Fasting

Losing Weight with Intermittent Fasting

brown bread on white ceramic plate
Photo by reneereneee on Pexels.com

So, want to start your incredible weight lost journey, but may not be sure where to start? Maybe you have been down this road before and quit and started and quit and so on… But now you told yourself its different “THIS TIME I’M REALLY GOING TO DO IT”! “THIS TIME I”M GETTING THAT WEIGHT OFF”. Well let’s do it than. Whatever your reason maybe: to fit in your wedding dress, get ready for the beach because this is your year, impress that special somebody, looking for a new hobby, or for your overall health. Congratulations!!!! You can do it, but I will not be easy. So let intermittent Fasting help.

What is Intermittent Fasting

Intermittent fasting is a type of pattern for eating. The best way to break it down is thinking of it as windows or periods. You have an eating period/window, and you have your fasting window/period. For example, a very popular schedule for intermittent fasting is an 8/16 in which one well have and eating period for 8 hours and a fasting period of 16 hours.

How to Intermittent Fast

So, we are getting an idea of what is, but exactly how do we do it, how do we execute it? Shall we take a look at some of the more popular ones. Let’s starts with the 8/16. As mentioned above, but how would that look in a regular day its quite simple actually, for example, you would start your eating period at 8am and can have your meals and calories for the day until 4pm. After 4pm you are not to eat or drink anything other than water, black coffee, and/or plain tea. Ones eating period starts again at 8 am the next day. These hours and times can be manipulated to best fit your schedule and life.

Another crowd favorite is the 6/18, 6 hour eating window with an 18-hour fasting window. Similar to the 8/16 but shorter eating period more calorically restrictive. The 5/2 is another excellent choice. In this IF (intermittent fasting) type one eats normal for 5 days per week and only one meal for 2 days out of the week. For example, Mon-Tues normal day of eating, Wed only one meal, Thus-Sat normal, and Sun only one meal. There also the 24, 36, 48, 72 hour fasting period. Some of these are not recommended such as the 72 and 48. Always check with your doctor before starting any new diet especially with preexisting medical conditions.

family celebrating christmas dinner while taking selfie
Photo by Nicole Michalou on Pexels.com

Can I lose Weight with IF?

Now what we all really what to know. Can I, or in other words you, lose weight with IF. The simple answer is YES. YES, you can. But how exactly does it work? Well, the science of weight lost is quite simple. Weight lost is a simple math problem. One has to put out more energy than one has coming in. Or (what you eat)- (your activities + basic life sustaining functions) = most be negative to lose weight

How Intermittent Fasting Works

How exactly does IF help with this math problem? Intermittent fasting helps in many ways. First it makes us be more calorie restrictive, as opposed to eating and snacking whenever we want. For most people they eat 3 times a day and snack throughout the day whenever they are feeling hungry. But intermittent fasting puts a stop to snacking all day. It also allows you to eat good portioned sized meals, so you are not hungry all the time as opposed to many “fad diets”.

Intermittent Fasting helps get rid of stored body fat. To get a better understanding for this think of the human body as a car that requires fuel. If someone is eating throughout the whole day, they are constantly fulling up. And the person’s body uses the energy form the food they are constantly eating to fuel them through the day. If one is constantly fueling up their car, they will never tap into the reserve tank. The stored body fat in the human body is like that reserve tank. What we want is to tap into our reserves and put that energy to use.

Intermittent Fasting helps to burn stored body fat through the processes of ketogenesis. Ketogenesis is more easily reached during fasting. During ketogenesis the body stops using energy from glucose and beings getting its energy from fat.

Why should I use it?

Intermittent fasting is a much simpler way to be calorie restrictive. IF is also very flexible that can be made to fit your busy schedule. It does not matter if you work nights, weekends, and/or holidays. You can intermittent fast. This is one of the main reasons that allows it to be maintained and done over long period of time. Weight lost is not about dieting it is about getting a better and healthier lifestyle and intermittent fasting can help you achieve that lifestyle.

Nobody wants to work hard, loss all that weight just to gain it back. Intermittent fasting is a lifestyle change that is sustainable, unlike many fad diets. IF is truly a health way to achieve your weight loss goals. Intermittent fasting is actually good for most people with many benefits. Make sure to consult your doctor before being intermittent fasting and/or any other diet.

Wait there is more

Intermittent fasting has many other health benefits. Weight lost is not its only trick. Studies have shown that intermittent fasting has been shown to reduce the risk of cancer, type 2 diabetes, and cardiovascular disease. Intermittent fasting maybe able to also improve your overall health. Your weight lost journey and health are important. Let Intermittent Fasting help.