Disappointed but not Defeated.

Well the show is over now.  I went in with the best I had but walked away empty handed.  I am disappointed in the contest results but I am glad it’s over!  It’s been quite the experience this time around.  It was great to be up on stage though.  The rush is hard to explain.  My wife says it’s because I’m so vain and that I love the attention.  She just maybe right… lol.  I never entered into training like this expecting to go Pro or anything like that but I do enjoy the preperation, struggle, and the show it itself so I don’t know if this will be the last time I’ll do it.  I do know where my opportunities to improve are and I’ll focus on those areas, esspecially if there is a next time.  For now I want to thank Mr. SoulStable himself along with my wonderful family for their support.  A few years ago when I first started to train and compete I kept is somewhat on the DL because I feared it would be viewed as something too “fie palangi or faka muna” but I’ve been pleasantly surprised by all the support.  I’m sure theres some haters out there but fortunately they’ve stayed quiet.  It’s people like Soni Angilau, Sinai Pauni, Crystal Taufalele in my life that have made steps outside the box of the local poly norms.  They’ve given me the courage to do what I love despite being alone when starting off.  My family has been a big part in my character as an adult.  I grew up within an environment and with an attitude that I was an idividual and proud of it.  I wasn’t affraid to step outside of stereo-types and the only expectations I’ve had to fulfill have been my own. 

Below is a link to my facebook album.  I hope this works, it should be a public link.  Soni also put together a video clip of my night show routine.  I’ll also try to link that as well. 

https://www.facebook.com/media/set/?set=a.1848349043480.2090445.1083302989&l=e933425fd3

Week 14, Day 7- Counting down

Well it’s been a long road!  Jan 3rd this all started and now just 6 days away.  I’m so excited for it to be here and to just be done.  Come what may I will bring my best to the show and lay it all out there.  My last post I seemed really on one but I feel much better now.  Actually the past few days I’ve felt pretty good.  I still feel the fatigue but I think knowing that I’m just a few days away helps me to not feel it too bad mentally.  I carb loaded last night and I feel great this morning.  I will start to load up my water today in order to dehydrate myself by the end of the week.  I already drink a lot of water and pee like every  20 minutes but these next few days are gonna annoying.  I’ll try to drink up 3 gallons of water through out the day today, 2-2.5 tomorrow (Monday), 1.5-2 gallons on Tuesday, about a gallon on Wednesday, then drastically reduce for Thursday and Friday.  Because water is such a good natural diaretic I’ll be peeing like crazy because of all the water I’ll drink between now and Wednesday.  I’ll also increase my sodium by adding salt to all my meals from now until Wednesday afternoon which will bring some swelling back into my body.  Then when I cut my water, the idea is that my body will continue to push out water (I’ll be a peeing machine) which will dehydrate my body.  This along with my last carb load I’ll have on Friday night will hopefully help me to dry out (give the perception of really tight thin skin looking more muscular and vascular) for Satuday morning.  Because I’ll be carb depleted at that point and dehydrated my body will pull the carb directly too my muscles along with the little water left in my system causing swelling and tightness in my muscles.  It’s really important I pay attention to my body, however, because too much water or too many carbs too early can really affect when my body will be at it’s peak.  This whole thing is friggin exciting to me.  Anyways just 6 days away now and it’s show time!  I will do some overall body workouts Mon-Wed about 2 sets each lift with the second set doing drop sets to about 25-30 total reps.  Iwill do my regular cardio on Monday but then dial it back for Tuesday and Wednesday then it’s rest time to let my body recover on Thursday and Friday.  Then Saturday morning it’s showtime!

Week 14, Day 3- Are we Mother F'n done yet?!!

Sorry of the heading today.  Just one of the many thoughts that run through my head at this point in training.  I had to ask my wife yesterday if she remembers me having such a hard time in the past.  She said that I’m usually a jerk during the last few weeks.  So at least I’m consistent and on track I guess.  The difficult part is not starving because if you’ve seen my daily diet, I eat a lot and am constantly eating but the combination of limited carbs, extended workouts (esspecially cardio) with the fight to resist cravings everyday just gets tiring.  Some would think that the physcial fatigue is the worst part but for me, and I’m sure I’m not alone, it’s the mental fatigue.  I’m just so friggin mentally drained!!!!!!  It affects me physically.  I’ve noticed that I am really touchy and edgy at certain points of the day.  While in the gym I’m not the person to stop and chat with right now, cause I’m fighting not to say,”leave me the hell alone.”  jk but not really.  Some one asked me the other day if I felt like it’s worth it and I don’t know what the actual intention was, which was probably an innocent question, but in my mind I took it as,”Why the hell would you want to do this to yourself, it’s stupid.”  And I wanted to punch them in the throat.  Of course I didn’t, I just replied as kindly as possible,”No it’s not worth it I hate my life right now so come back and ask me in 2 weeks.”  Haha  If I can just get my mind off of things and have fun then I am not so bad but it’s getting harder and harder to fight each day.  1 and a half weeks away!  I can’t wait for it to be over.  Is it worth it??? Yes, I’m in the best shape of my life.  I look at it as, there is a very small % of people in our society that have enough dicipline and/or desire to do what I’ve done.  Sure the pain right now is HELL but I love conquering it! 

So if you run into me and you think,” wow that guys a jerk!” please understand I’m normally a very personable fellow who loves to spend time talking and having fun with friends and family.  Just get back to me in a few weeks.  :  )

Week 13, Day 6- 2 weeks away!!

It’s been a minutes since my last post.  I’ve just been physically and mentally tired and haven’t found the energy at the end of the day to sit down and put my thoughts in writing.  So many things go through my mind during the period of my training.  Most of the struggle is mental which affects my physical as well.  I do look back at day 1 Jan 3rd and even though I’ve trained like this before it still amazes me what the body is capable of if the mind is in control.  I’ve got 2 more weeks of his hell and I can get back to living normal.  I constantly have to remind myself that when I look back after I’m done this is my favorite part of training. The last 4 weeks of training always come down to a decision each day.  Keep going or quit?  I find myself saying pretty frequently “I’m sick of this sh..!!!”  Then as cliche as it sounds I do think of others who are training just as hard if not harder than me.  When I started competing I never did it with the intention of pursuing a career in bodybuilding but I still have a competetive nature.  I don’t want to be outworked by anyone so I’ve got to suck it up and keep going.  I thrive on the pain of the last few reps of each set or the final minutes on the treadmill or running stairs.  The food cravings are stronger than ever and I can’t stop thinking about my first post contest meal!  I need to stop doing that though, because it makes time go by so much slower!!! lol.  Anyways 2 weeks away and all the work will pay off.  I don’t care about winning at this point I just want to know that I’ve done my best!

Heres a flyer of the event.  You can also see more info and buy tickets at:  abautah.com

Week 13, Day 4

I’m 3 ½ weeks away now till show time.  I’ve just changed my workout’s like I mentioned in my last post from heavier less reps to lighter more reps.  The change has been great for the additional development.  Mentally I’m still in it but it’s getting more and more challenging each day.  I do look forward still, to the gym every morning because I can see the results from all the work I’ve put in.  I know that sounds vain but it’s true, I like seeing the results I’ve been working so hard to achieve.  Since this isn’t the first time to compete for me, mentally the challenge isn’t as difficult as before because I know that if I push past a certain point the results will happen. Something I noticed that keeps a lot of people from continuing to pursue their fitness goals is that they stop before the results begin to show.  This was one of the greatest challenges for me when I first decided to compete a few years ago.  I wasn’t seeing the results immediately like I wanted.  It’s common to hear someone say I did this and lost so much in 1 week!  Or I’ve been working out for a month and nothing!  I hate to be a pessimist but this drives me nuts.  Obviously my perspective maybe different, at this point, than many others but the bottom line is it takes work.  After that first week of dropping so much what happens when you plateau at 4-6 weeks?  Or after the 30 days of no results what happens after the next 30 days?  Some never find out because it ends there.  I hear radio commercials about take this and change nothing else and you’ll be “High School Skinny”… If you know what this product is then you know my position on gimmicks like it.  It takes diligence, dedication, and determination.  QUIT LOOKING FOR AN EASY WAY BECAUSE THERE ISN’T ONE!!!  The only easy solution that I’ve found is finding something I love.  Be it weight training, yoga, etc.  Find what motivates you and do it!!!  Change your life by making better decisions and don’t let the success and results of others determine your progress because everyone is different and your results will be too.

 Ok, off my soap box now.  I’ve reduced my fat intake on my meals to about ½ a teaspoon-1 tsp. of peanut butter or almond butter.  Or 5-6 almonds and I’ve reduced my Carb intake on Carb load days to ½ cup of oatmeal and about 1 cup of sweet potato.  I’ll reduce a little more each week until show time.  I’ve started to eat a little more steak (top sirloin) just because I crave it so much!  I love RED meat!  Workouts are going great like I said earlier.  I’ve my cardio has been a challenge.  I’ve started my HIIT this week and some days I feel great and some days are tough as hell!  Today fortunately was a good day.  I like to do speed intervals for the full 45 minutes.  For the extra development in my legs I’ll do stairs on Monday’s and Saturdays for about 30 min then finish with a 15 min run.  I’m almost to the home stretch and can’t friggin wait to cross the finish line!  As much as this period of the training/dieting sucks I try to keep in mind overcoming the mental challenge is my favorite part, once it’s all said and done.

Week 12, Day 7- 4 weeks away!

4 weeks away today.  I went to watch the Utah NGA last night and it was a pretty good show.  If I had to gauge myself against what I saw I definitely am going to need to buckle down.

day1 Jan 3

  I took some pics to compare to my day one and if I didn’t have to step on stage in a few weeks I’d be pretty happy but I’ve got a lot of work to do.  These next 4 weeks my workout’s will be focusing on really refining and definition.  This week I’ll focus on 3-4 sets and up to 15 reps on each lift.  I really need to kill my cardio now as well.  I’ll start in incorporate my HIIT cardio tomorrow and up the time to 45 min or even an hour if I need to next week or the week after.

4 weeks out 207 lbs. Apr 10

  I weighed in Saturday morning at 207.5 lbs. and measured my body fat at 6.2% on Friday.  I need to get down as far as I can in the next weeks so loss of muscle mass at this point isn’t a huge concern anymore, I need to shred up and dry out.  My meals I’ll cut my fat intake again and also my carb intake on carb load days.  These last 4 weeks are vital to maximize my results.  The food cravings are killing me right now.  I normally don’t go crazy even though I love food but I’m wanna

4 weeks out 207 lbs. front Double Bi, Apr 10

eat every which kinda different food I see now!  Oreo’s how I miss you so much!  Lol  Anyways I’m anxious to get in the gym tomorrow cause last night’s show really has me on edge to get ready.  My diets gotta stay in check.  I’m still at 7 meals a day sometimes 8 with a 3^rd shake at night if I’m feeling hungry.  I keep my protein and greens intake the same or higher mostly to keep myself fed but also to fuel and cleanse my body. 

Here are pics comparing to day 1.  Jan 3 to April 10. Come show time with a little better lighting, some more color, and some shine I’ll look a lot tighter haha but hey no air brushing right here at least.  Do work.

4 weeks out 207 lbs. abs, Apr 10

At this point I don’t give a dam how I do I just want to eat a cheeseburger!!!

Week 12, Day 2

Today was my last heavy leg day and I gotta say I’m relieved.  Leg workouts kill me but I do enjoy getting them done.  My cardio sessions are getting easier but I’ll be increasing that to 45 min next week and I’ll start my HIIT.  I’m not excited for that part but I’m really pumped to get into my next phase of training.  These last 2 to 4 weeks my body will start to make some drastic changes.  It is important that I remain focused and on track as far as my diet.  This will help to ensure I get the best results possible.  Next week through contest time it’s all about refining.  I can already see a lot of definition and separation in my muscle development now so the next few weeks should really shred me up.  I’m excited!  Both for the show and to just be done with all the dieting and training already!  May 7^th is just around the corner!!!
5:30 am            Meal 1: Protein shake + 5 grams BCAAs + 1 tsp. peanut butter
6:00 am            Workout: Legs (6 sets of 6 reps each lift)
                        Squats
                        Straight leg dead lift
                        Leg curl
                        Leg press
                        Leg extension
                        Standing calf raise
                        Seated calf raise
                        Lying leg lifts + scissor kick leg lifts
                        Cable crunches + cable core rotations
8:30 am            Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 1 tsp. peanut butter
11:00 am          Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 8 almonds
12:30 pm          1 Ripped Freak
1:00 pm            Meal 4: 4-5 oz. salmon, 1 cups broccoli, and 8 almonds
2:30 pm            Workout: 40 min cardio
3:30 pm            Meal 5: Protein shake + 5 grams glutamine, and 8 almonds
5:30 pm            Meal 6: 4-5 oz. salmon, 1 cups broccoli, and 6 almonds
8:00 pm            Meal 7: 5-6 oz. Top sirloin steak, 1 cups, 6 almonds

Week 11, Day 6

I didn’t blog last night so I’m posting this today before conference.  I’m now under 5 weeks away and I can’t friggin wait to be done!  This point in my training is so dam hard mentally!  The cravings get stronger and stronger every day!  I love food!  People ask me if I’m starving but if you notice I eat quite a bit still and very frequently.  The cravings of all the goodies are what get to me.  Mmmm Oreo’s… haha..  Anyways, I’ve been doing my best to avoid pitfalls but lately I have a peanut butter and jam sandwich a time or 2.  I try to use 100% whole wheat, natural peanut butter and sugar free preserves.  That’s just me trying to justify but I need to suck it up.  This coming week is the last week of heavy weights and low reps.  The last 4 weeks I’ll start to increase my reps back up and drop my sets to start to really refine my muscles.  Going in to the last 2 weeks I’ll drop the weight and sets again and increase the reps even more to really tone and shred myself down.  I feel some much more developed at this point in my training than in the past so I’m excited to see what the next 5 weeks will bring.

Yesterday’s (Saturday) meals and workout
5:30 am           Meal 1: Protein shake + 5 grams BCAAs + 1 tsp. peanut butter (during working workout)
6:00 am           Workout: Shoulders and abs (all lifts heavy 6 sets 6 reps)
                        Dumbbell press w/ no back support
                        Dumbbell front raise
                        Dumbbell lateral raise
                        Dumbbell rear lateral raise
                        Calf raise seated
                        Calf raises standing
                        Abs: I superset my abs in during rest periods between sets.
                        Leg raises
                        Crunches
8:00 am           Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, 1 tsp. almond butter
11:00 am         Meal 3: 4-5 oz. salmon, 1 cups broccoli, and 8 almonds
12:30 pm         Meal 4: Protein shake + 5 grams glutamine + 1 tsp. almond butter
2:30 pm           Meal 5: 6 oz. chicken, 1 cups broccoli, and 1 tsp. almond butter
5:30 pm           Meal 6: 6 oz. chicken, 1 cups broccoli, and 8 almonds
8:00 pm           Meal 7: 4-5 oz. salmon, 1 cups broccoli, and 1 tsp. almond butter
10:00 pm         Meal 8: Protein shake, 1 tsp. all natural peanut butter
Monday’s workout: Chest (heavy, 6 sets 6 reps)
Incline bench press
Bench press
Flat back dumbbell flys
Abs: cable crunches + leg lifts + core rotations
40 min cardio

Week 11, Day 4

My abs are coming in pretty good so I thought a pic would be a good way to attract some attention and bring more hits to this page.  Sure I’m a little vainer than the average person but I work hard and I also really feel like I need to let people know, fitness the right way really does pay off.  I don’t follow any crazy fads or gimmicks.  I just work hard and control what I eat.  Whether its crossfit, zumba, palates, the cut diet, or even taebo in order to obtain the results they advertise it’s 90% how you fuel your body, which means your diet.  I’ve seen people P90X the hell out of themselves but still not see the results I see and it’s for that fact alone.  A friend asked me on my facebook post if it sucks having to eat the same thing every day and for me it doesn’t.  I’ve said this before on this blog it’s about preparation and planning and if you have the time to do both with variety then more power to you.  For me, however, I’m ok with eating the same ‘ol every day.  Anyways if you’re new to the blog you’ve joined at the right time, I’m only 5 ½ weeks away and I’ll be ending my blog.  Maybe until the next show I decide to do.  I try to blog what I eat daily and my workouts.  Thursdays and Sundays are my “no weights” days.
At this point in my training it’s the most challenging for me mentally.  The cravings are on my mind day and night.  People think the physical part is the most challenging but it’s the mental struggles that get to me.  Convincing myself each day to get in the gym and do work.  I have to convince myself to make the right choices in what I eat.  I have to convince myself all the time not to say,” ah the hell with it all, it’s just not worth it!”  Thought’s like that run through my mind all the time.
Anyways I’ll update photos here on the blog at 4 weeks out, so a week from Saturday.
Today’s meals.  You’ll also notice my carb load.  For new readers I limit all my carbs and load up on the last meal of every 3^rd with very specific sources of carbs.
6:30 am           Meal 1: Protein shake + 5 grams BCAAs + 1 tsp. peanut butter
8:30 am           Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, 1 tsp. peanut butter
10:45 am         Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 8 almonds
12:30 pm         Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 8 almonds
2:00 pm           Workout: 40 min cardio
3:00 pm           Meal 5: Protein shake + 5 grams glutamine + 8 almonds
5:45 pm           Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 6 almonds
9:00 pm           Meal 7: Carb load (only up to 6 oz. water up to an hour before and after)
                        1 cups broccoli
                        ½ cups oatmeal + 6 almonds + splenda to sweeten + 1 tbsp. raisins
                        1 ½ cups sweet potato
                        1 tsp. almond butter
 Tomorrow’s workout: Arms (see last weeks workout)

Week 11, Day 3

Another day closer but not any easier.  The work outs have been good but the mental challenge is getting tougher and tougher each day.  I’m just taking it 1 day at a time until I’m done.  Just 5 and a half weeks away!  Showtime is just around the corner.

5:30 am            Meal 1: Protein shake + 5 grams BCAA’s and 1 tbsp. peanut butter
6:00 am            Workout: Back, (same as last Saturday), abs, and cardio
8:30 am            Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 8 almonds
10:30 am          Meal 3: 6-8oz. salmon w/ lemon pepper, 1 cups broccoli, and 10 almonds
12:30 pm          Meal 4: 6 oz. chicken, 1 cups broccoli, and 10 almonds
2:00 pm            Meal 5: Protein shake + 5 grams glutamine and 1 tbsp. almond butter
3:30 pm            Workout: 40 min cardio
6:00 pm            Meal 6: 6 oz. chicken, 1 cups broccoli, and 10 almonds
7:30 pm            Meal 7: 6 oz. chicken, 1 cups broccoli, and 8 almonds
9:00 pm            Meal 8: Protein shake + 5 grams glutamine + 1 tsp. peanut butter

Week 10, Day 6

It’s now 6 weeks out from the ABA/PNBA Rocky Mountain Rumble on May 7, 2011.  From here on out is where it all has to dial in.  I’m feeling really good but my abs and legs still have a ways to go before I’ll be show time ready.  I’m still retaining a lot of water and it’s difficult because I want to shed it now but you have to time this stuff right in order to maximize results at show time.  So I won’t cut my water until the very last week and I’ll shed about 5-8 lbs of water weight.  The cravings are getting incredibly tough to resist right now.  I can’t frigging wait for my first meal!  It changes everyday depending on what people around me are eating.  I bounce around from spaghetti to burgers to straight sweets to lu pulu and kumala or even lu sipi.  I’m just dying!  It doesn’t help to think about it so much but I can’t avoid it.  I love food!  I weighed in and tested my body fat yesterday.  I’m at 209.5lbs down from 233lbs 10 weeks ago and now at 7.2% body fat.  I plan to get fewer than 4% if not less than 3%.  That obviously is as difficult as it sounds.  Tomorrow’s a rest day so no weights or cardio.
 Today’s meals
5:30 am            Meal 1: Protein shake + 5 grams BCAA’s and 1 tbsp. peanut butter
6:00 am            Workout: Shoulders, (same as last Saturday), abs, and cardio
9:00 am            Meal 2: 6-8oz. salmon w/ lemon pepper, 1 cups broccoli, and 10 almonds
12:30 pm          Meal 3: 6 oz. chicken, 1 cups broccoli, and 10 almonds
3:00 pm            Meal 4: Protein shake + 5 grams glutamine and 1 tbsp. almond butter
5:00 pm            Meal 5: 6 oz. chicken, 1 cups broccoli, and 10 almonds
6:30 pm            Meal 6: 6 oz. chicken, 1 cups broccoli, and 8 almonds
8:30 pm            Meal 7: 6 oz. chicken, 1 cups broccoli, and 1 tbsp. almond butter

Week 10, Day 3

Just about 6 ½ weeks out now.  I’m signed up and registered for the ABA Rocky Mountain Rumble on May 7^th.  Getting closer and closer and I still need some work.  I hope I can really dial it in by show time.  I’m border line right now as far as my condition.  I am really going to have to step it up these last few weeks.  My development in my legs and abs are not where I’d like them to be honestly but there’s still time.  Once I reach 4 weeks out I’ll kick up my cardio to 45 min and I’ll incorporate HIIT 3-4 times a week at that point.  I’ve also already started my fat burners (Ripped Freak) as well to help me further along.  I always forget how difficult it is at this point in my training.  Cardio especially is tough for me.  Getting past the 30 min mark plays mind games with me.  My body feels like it wants to shut down at 30 min so I really have to dig deep to get to 40.  I’m not looking forward to increasing to 45 min let alone incorporating HIIT again.  Today was a tough day but I made it.

5:30 am           Meal 1: Protein shake + 5 grams BCAAs + 1 tbsp. peanut butter
6:00 am           Workout: Back and abs
8:30 am           Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 10 almonds
11:00 am         Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 10 almonds
1:00 pm           Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 10 almonds
2:30 pm           Workout: 40 min cardio
3:45 pm           Meal 5: Protein shake + 5 grams glutamine + 10 almonds
6:00 pm           Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 8 almonds
9:30 pm           Meal 7: 6 oz. top sirloin, 1 cups broccoli, and 2/3 tbsp. almond butter
Tomorrow no weights:

Week 10, Day 2

My gym at work agreed to cover my fees for this competition.  So I’m signed up and registered ready to go.  I’m excited but I still have a lot of leaning down to do.  Just under 7 weeks away now so I’ll start checking my body fat and weight weekly to ensure I’m moving in the right direction.  Gotta stay focused!

5:30 am                Meal 1: Protein shake + 5 grams BCAAs + ¾ tbsp. peanut butter (drink during workout)
6:00 am                Workout: legs, same as last Tuesday
8:45 am                Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 1 tbsp. almond butter
11:00 am              Meal 3: Protein shake + ¾ tbsp. peanut butter
1:30 pm                Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
2:30 pm                 Workout: 40 min cardio
4:00 pm                 Meal 5: Protein shake + 5 grams glutamine, and 10 almonds
6:00 pm                Meal 6: 6 chicken breast, 1 cups broccoli, and 8 almonds
8:30 pm                Meal 7: Carb load
                                    1 cups broccoli
                                    ½ cups oatmeal, 8 almonds, Splenda, and ½ tbsp. raisins
                                    1 ½ cups sweet potato
                                    1 tbsp. almond butter
Tomorrow’s workout: Back and abs: same as last Wednesday

Week 10, Day 1

I slept in today.  Normally I get to the gym at 6 am on Monday’s but I was not feeling it when my alarm went off this morning.  Anyways, I got in and got the work done at about 7:30am.  Feeling kind of lethargic all weekend actually.  I ran ball last Friday morning then again early Saturday morning after a good shoulder workout.  For those of you who follow you know I don’t do a lot of high intensity cardio right now so my conditioning may just really bad but Sunday and today I have been dragging like crazy.  I received my order of “Ripped Freak” so I took one this afternoon to get my energy up.  I’m gonna start this week instead waiting until next week to supplement the fat burner.  For two reasons, 1 to hopefully boost my energy and 2 to get a head start on really leaning down.  These last 7 weeks are going to be critical to the condition I am in by show time.  Gotta get some rest.  No more late nights for me.
7:00 am                Meal 1: Protein shake + 5 grams BCAAs + ¾ tbsp. peanut butter (drink during workout)
7:30 am                Workout: Chest, same as last Monday
9:30 am                Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 1 tbsp. almond butter
12:30 pm              Meal 3: Protein shake + ¾ tbsp. peanut butter
4:30 pm                Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
6:00 pm                Meal 5: 6-8 oz. top sirloin, 1 cups broccoli, and 8 almonds
9:30 pm                Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 8 almonds
Tomorrow’s workout: Legs (same as last week)

Week 9, Day 6- 7 Weeks away

I didn’t blog last night.  My best friend rolled into town for some family functions so didn’t have a lot of time but yesterday was a good day.  The cravings are really tough right now.  The vacation to Hawaii and my diet fail, while I was there, have made resisting the temptations extremely difficult.  I am holding on though and I have my wife keeping on track as well.  She knows what it’s going to take for me to compete so; she’s always very honest with me in keeping me on track.  I love her!  I weighed in yesterday at 210.5 lbs at about 7.8% body fat, which means I’m still moving in the right direction.  The body does amazing things; right now my body is in a state where my metabolism is at a level where I just burn calories and fat.  This is why the Hawaii trip hasn’t affected me very much.  But that doesn’t mean that I can slack off especially from here on out.  Cheating doesn’t really show at this point, but it does show on stage as you get closer and closer and body fat lower and lower.  I’ve got some work to do and continue to improve.  Overall I feel great and I even feel like I’m more developed at this point than in the past training for previous contests.  Just 7 more weeks and I can get back to normal life!  It’s funny because, I love food so much that this stage really sucks for me and is mentally difficult but the mind over matter high is what I thrive on.  Doesn’t make sense but it drives me!  Anyways, I’ll try to post an updated picture later tonight comparing each stage so far.  Although I’ve been here before the transformation is still very exciting and motivating for me!

 Today’s meals:
 5:00 am            Meal 1: Protein shake + 5 grams BCAAs + 2/3 tbsp peanut butter (sip during workout)
5:30 am            Workout: Shoulders, calves, and abs (all lifts 5-6sets 4-6 reps)
                        Seated dumbbell shoulder press (no back support)
                        Seated dumbbell front raise
                        Lateral raise
                        Bent over dumbbell rear lateral raise
                        Calf raises (leg press)
                        Seated calf raise
                        Abs:
 7:00 am            Cardio: Basketball
 9:00 am            Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 12 almonds
 11:30 am          Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
1:45 pm            Meal 4:  6 oz. chicken breast, 1 cups broccoli, and 12 almonds
3:30 pm            Meal 5: Protein shake + 5 grams glutamine, and 2/3 tbsp almond butter
5:30 pm            Meal 6:  6 oz. chicken breast, 1 cups broccoli, and 8 almonds
8:00 pm            Meal 7: Carb load (no more than 6 oz. water 1hr before and after Carb load)
                        1 cups broccoli
                        ½ cups oatmeal + 2/3 tbsp. raisins + Splenda to sweeten
                        1 ½ cups sweet potato
                        2/3 tbsp. almond butter

Week 9, Day 4

Slept in today and got some much needed rest.  I feel like I’m making great progress.  Less than 8 weeks away from show time and getting closer each day.  The 40 min cardio is really pushing it especially between carb loads.  I’m not looking forward to the last 4 weeks where I’ll increase another 5 minutes to 45min and incorporate HIIT (high intensity interval training).  This will hopefully help to eliminate the last bits of fat from the hard to reach areas.  Mainly my lower abs, butt, and lower back.  That sounds funny and somewhat girly but Bodybuilding is about symmetry and balance.  I’m really excited.  I will check my bodyfat % tomorrow and I’ll post updated pics on Saturday.  The diet is still coming along but the cravings are really tough.  I’m dying for a sweet fix!  I try to manage it by keeping myself fed as much as I can but it is still tough as hell.  As I get closer I may include an 8^th meal in order to control my cravings.  We’ll see.   

7:30 am           Meal 1: Protein shake + 2/3 tbsp. peanut butter
9:00 am           Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 12 almonds
12:00 pm         Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
2:30 pm           Workout: 40 min cardio
3:30 pm           Meal 4: Protein shake + 5 grams glutamine and 12 almonds
12:30 pm         Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
6:00 pm           Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 8 almonds
9:00 pm         Meal 7: 6-8 oz. salmon, 1 cups broccoli, and 8 almonds
Tomorrow’s workout: Arms & abs, 5-6 sets 4-6 reps
Barbell bicep curl
Preacher curl
Hammer curl
Cable triceps pushdown
Weighted dips
Cable triceps overhead extension
Abs:

Week 9, Day 3

Had a great workout today.  Really pushing the heavy weight.  I’m trying to build muscle strength and size during these next 4 weeks.  Killed it today on back!  I did have a bit of a struggle today after my afternoon cardio session.  I went kind of a long stretch between meal 4 and meal 5 which led to me feeling like I was gonna pass out after my cardio session.  So as you can see below I managed to scrounge up some granola bars of different types and I scarfed them down.  This isn’t a good thing but my blood sugar was so low that I really was feeling like I was gonna colapse.  It’s hard to plan your meals effectively on hectic days at work.   I plan to check my bodyfat % again this Friday so hopefully I’m still moving in the right direction. 

5:30 am           Meal 1: Protein shake + 5 grams BCAA’s and 2/3 tbsp. peanut butter
6:00 am           Workout: Back & abs
8:00 am           Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 12 almonds
11:00 am         Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
1:00 pm           Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
3:00 pm           Workout: Cardio 40 min
4:30 pm           Meal 5: Protein shake + 5 grams glutamine and 12 almonds
                        1 Chex mix bar
                        1 kudos granola bar (100 calories
                        1 Peanut butter granola bar
                        1/2 orange
6:30 pm           Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 8 almonds
8:30 pm           Meal 7: Carb load (drink only up to 6 oz. 1 hour before and after)
                        1 cup broccoli
                        ½ cup oatmeal + 1 tbsp. raisins + Splenda
                        1.5 cups sweet potato
                        1 tbsp. almond butter
Tomorrow is a rest day.  No weights, only 40 min of cardio.

Week 9, Day 2

Well back at it again.  Got some good rest last night but feeling the jet lag a little today.  I got in a great leg workout in this morning and got back on track with my meals today.  I had a youth activity today right after work so I had a huge gap between meal 6 and meal 7 which I hate to do because I end up binge eating but I just increase the amount of protein in my meal 7 today.  Depending on how I feel I may start to include an 8th meal at the end of the day to keep myself fed.  I’ll continue to see how I feel and measure my results from here.  Just under 8 weeks away means it’s business time!!! lol
5:30 am           Meal 1: Protein shake + 5 grams BCAAs + 2/3 tbsp. peanut butter
6:00 am           Workout: Legs (see yesterday’s blog for details
8:00 am           Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 12 almonds
11:00 am         Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
12:30 pm         Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
1:30 pm           Workout: 40 min cardio
3:00 pm           Meal 5: Protein shake + 5 grams glutamine and 12 almonds
5:30 pm           Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 8 almonds
10:00 pm         Meal 7: 6-8 oz. salmon, 1 cups broccoli, and 8 almonds
Tomorrow’s workout: Back & abs, increase weight to only get 4 reps for 5-6 sets
Bent over barbell rows
Single arm dumbbell rows
Cable straight arm pull down
Lat pull down
Shrug with abduction
Hyperextensions
Abs:

Week 9, Day 1

So I’ve done a terrible job keeping up on my blog these last 2 weeks.  I’ll have to admit the vacation in Hawaii was a little more difficult to train through.  I did my best the first few days but then failed terribly for the majority of the time.  I did prepare meals here and there throughout the trip but ate everything else that was put in front of me as well.  I left weighing about 213 lbs. and weighed myself this afternoon at 218 lbs.  This puts me over where I’d like to be but at 2-3 lbs. a week from here until May 7 still gives me enough time to really lean down.  I still feel good and feel like I’m looking good as well but it’s going to take some hard work to dial it all back in.  This week is 8 weeks out so I ordered some fat burners today.  At 6 weeks out I’ll start to supplement a fat burner to really help dial my body in.  I’ve researched a few different Top Sellers on Bodybuilding.com and decided to go with a product called Ripped Freak.  I’ve also increased my cardio sessions by 5 minutes to 40 minute sessions 5 times a week.  I’m going to get back on my meals as well.  I made to the gym this afternoon and worked out my chest.  I’ll list my workout below.  I’ll also list tomorrow’s workout, which is legs, below.  These next 4 weeks, including today, I’ll increase the weight to really push my strength and muscle growth.  Reps will range between 4-6, and for about 5- 6 sets.
Today’s workout: Chest
Incline bench
Bench
Barbell fly’s
Pushups (1 set till failure)
Abs:
Tomorrow’s workout: Legs
Squat
Straight leg deadlift
Leg curls
Leg press
Leg extension
Calf raises
Seated calf raises
Abs:

Week 7, Day 7

So today is the 6th already but I haven’t blogged for a few days. I did however, find a grocery store this past Friday and was able to replenish my meal needs. I found chicken breast, broccoli, some avocados, peanut butter, oat meal, splenda, and Powerade Zero. Friday morning before I went grocery shopping I did eat at a local breakfast joint, Byron’s in Honolulu, and it was delicious. It was also terribly unhealthy but I had eggs, brown rice, corn beef and hash. But then I also ate some of my daughter’s pancakes. Sweets are my killers. Saturday (yesterday) I did a lot better. I did eat some bread cheese meat stuff at the swap meet though. Dam it! I did do a better job at cleaning it up. My family is putting it down with the food and its making it very difficult, but I haven’t found a gym out this way yet so I really need to be careful. I’m gonna see if I can sneak in for a little a day at Kahuku high school. We’ll see, today is fast Sunday but I have my food prepared for later today so I don’t end up going crazy. Swimming and snorkeling hella works up an appetite. 9 weeks away today!

Saturday’s meals:
5:30 am Meal 1: Protein shake + 5 grams BCAAs and 1 tbsp. peanut butter
8:00 am Meal 2: Egg whites, 1 yoke, 1 cups broccoli, ¼ large avocados
10:30 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
12:30 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
While at the swap meet (ate half of a cheesy bread + ham + turkey + pepperoni thing that was too much for me to resist)
3:30 pm Meal 5: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
6:00 pm Meal 6: Protein shake + 5 grams glutamine, 1 tbsp. peanut butter, 1 cups broccoli
9:30 pm Meal 7: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
Workout: I’ve just been swimming at the beach. Haven’t found a gym but Monday Imma hit up the highschool.

Week 7, Day 4

So been here in Hawaii going on day 2 now. I planned ahead like I normally do, however this time due to travel I tried to plan and pack 2 days of meals. I was successfull through Tuesday 3/1/11 and even got my carb load in at the hotel in LA. Wednesday; however, was different. I tried to keep my food cold in my lunch back with an ice pack and also in the mini fridge in our hotel room. I prepacked a protein drink, so I had that for breakfast some almonds and some greens. Got to the airport and my meals went like so:
Times unsure:
Chicken breast, mixed greens, and almonds
Bite of McDonald’s Sausage egg mcmuffin
McDonald’s breakfast burrito
Chicken breast, mixed greens, and almonds (at this point on the plane my food was warming up and smelling a little funky)
2 Nutri-grain bars
2 Quaker granola bars
Once we landed and got to our hotel:
My food was defenitely bad at this point so had to chuck it and now at a hotel with no options for cooking and I was starving and wanting to eat anything I could get my hands on. So on our way to the beach we walked and stopped over at Subway and I ordered a footlong Tuna on wheat with extra Turkey on it. I was starving. I added tomatoes, onions, jalepenos, lettuce (I asked for spinach but they were out), and some mustard. Pounded all that then I ate my daughters cheetos and half of Cienna’s Arby’s chicken and bacon sandwich.
So basically yesterday was a failure. Lesson learned? The plane ride to Hawaii is forever long and planning ahead is good but planning for 2 days ahead away from home is extremely difficult.
Some redemption though because my still running on Utah time, today Thursday I got up around 3 am Hawaii time (6am Utah time) and got my workout in. Did arms and 35 min of cardio. I also packed my protein with me so I did have a shake + 5 grams of BCAA’s during my workout.
Today’s workout went as follows:
Bicep curls
Single arm preacher curls
Concentration curls
Triceps pushdowns
Close grip bench press
Triceps extension
Seated calves
Abs:
I’m here at the Marriot Courtyard in Waikiki and we’ll be here until tomorrow so I really wanted to make good use of their fitness room. It’s small and doesn’t have all the equipment or weight that I would normally use but it was sufficient to get a great workout in. I had to modify and adjust some of my lifts but I completed my 5 sets of each lift, I just had to increase some reps instead of the 6 reps per set for this week. I walked for 20 min a 3 mph on a 15% incline then did the eliptical for 15 min, to complete my 35 min maintaining a HR of about 130-140. So I’ll do my best but the diet looks grim until we get into our rental house tomorrow so I can actually start cooking and prepping my food again. We’ll see how it goes. This Saturday will be 8 weeks out from May 7 so I’ll post some updated pics. I’ll also post some pics of my little bro Isi, who’s been putting in work and really trimming up by working out daily with Insanity and P90X and watching what he eats and controlling his portions. Until next time Imma be Sun bathing in the Hawaii heat… lol

Week 7, Day 2

Today I started off with a great Leg workout. We really pushed it hard and I’m feeling it now. My buddy Si’I Fiefia been coming out the last few days gotten some good work in. I decided to lift twice today because of travel. Normally I stay away from 2 a days but I’m currently sitting in the SLC airport flying to LA. Tomorrow my family and I have a long day of travel to Hawaii so I wanted to make up for my normal Wednesday workout today. So I hit the gym a 2nd time and I felt great. I’ve also got my meals all packed up and hopefully it gets me through until we touch down and I can get situated in Hawaii on Wednesday night. People are probably wondering what the hell I’m doing with a lunch bag the size of a diaper bag but I gotta do what I gotta do. I have my carb load meal packed as well. I’m gonna get that in when we get to the hotel in LA. I may get up early before our flight from LA and get some cardio in at the Hotel gym. We’ll see. That’s all for tonight, I plan to blog through my trip as well. I’ll see what progress I can make!

Today’s meals:
5:30 am Meal 1: Protein shake + 5 grams BCAAs, and 1 tbsp. peanut butter (drink during workout)
6:00 am Workout: Leg’s, abs, and 35 min cardio
9:00 am Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 16 almonds
12:00 pm Meal 3: Protein shake + grams glutamine, and 1 tbsp. peanut butter (drink during workout)
12:30 pm Workout: Back (normally would be Wednesday workout) 5 sets 6 reps all lifts
Close grip high row
Seated low row
Wide grip lat pull down
Dumbbells pull over
Shrug with abduction
Hyperextensions
3:00 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
5:00 pm Meal 5: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
7:00 pm Meal 6: 4-6 oz. chicken breast, 1 cups broccoli, and 12 almonds
9:30 pm Meal 7: Carb load (only up to 6 oz. of water 1 hr. before and after carb load)
1 cups broccoli
2/3 cups oatmeal + 1 tbsp. raisins + splenda to sweeten
8 oz. sweet potatoes
2 cups baked sweet potato

Week 7, Day 1

Had a good chest workout today and also had a good bball run. Normally don’t like to run ball more than once a week while I’m cutting but tomorrow will be my last day before we head to the 808. I’m gonna hit the legs in the morning. I have mixed feelings, I just wanna get em in and get em done. I also may head back to the gym tomorrow for a 2nd round in the afternoon to make up for my Wednesday workout (back) that I’ll miss due to travel. I’m so excited to get out I can’t stand it. I’m really gonna work the best I can while I’m there. I don’t want to lose any of the progress that I’ve made so far.
Today’s meals:
4:30 am Meal 1: Protein shake + 5 grams glutamine and 1 tbsp. peanut butter
5:00 am Workout: Chest & abs
8:45 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 16 almonds
10:45 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
2:30 pm Meal 4: Protein shake + 5 grams glutamine, 1 tbsp. peanut butter
5:30 pm Meal 5: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
7:30 pm Meal 6: 6 egg whites, 1 yoke, 1 cup broccoli, and 12 almonds
9:30 pm Meal 7: 6 oz. salmon, 1 cups broccoli, and 12 almonds
Tomorrow’s workout: Legs, all lifts 5 sets 10 reps
Squats
Straight leg deadlift
Leg curl
Barbell lunge
Leg extension
Standing calf raise
Seated calf raise
Abs:

Week 6, Day 7

Today I’ m now under 10 weeks out. I feel great with the progress I’ve made but there is still a lot of work I need to do if I’m going to compete. I leave here for Hawaii in a few days and I feeling good about cruising the beaches as well… lol. I’ve got a small sponsorship from the gym at my job. They’ve agreed to cover my Competition membership, registration, and drug test. It’s not a big amount but it definitely helps me out. Now the only question is which contest I’ll enter. I’ve been prepping for May 7 which will be the Rocky Mountain Rumble. This show is a PNBA/ANBA contest which is an all- natural association but there is another contest the week after May 14, Mountain States contest by NGA another all-natural association. I’ll see where I am at after Hawaii before I decide. The benefit of the May 14 show is that I’ll have another week to prep, which will help me if Hawaii proves to be difficult to manage my diet. We’ll see, either way it’s becoming more and more a reality. It’s almost show time!
7:30 am Meal: Protein shake and 1 tbsp. peanut butter
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 16 almonds
10:45 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
2:30 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
5:30 pm Meal 5: Protein shake + 5 grams glutamine, 1 tbsp. peanut butter,
9:30 pm Meal 6: 6 oz. salmon, 1 cups broccoli, and 12 almonds
Tomorrow’s workout: Chest, 5 sets 6 reps. Increase weight for all lifts from previous week.
Incline bench
Bench press
Peck deck
Pushups – 1 set until failure
Abs:
35 min cardio

Week 6, Day 5

I weighed in this morning at 215 lbs. I’m down about 18 lbs. from the 233-234 lbs. where I started back on Dec 27. The last time I measured my body fat I was about 10.9% and I checked my body fat today and measured at 8.1% body fat. This is exactly what I want, I want to minimize my weight loss while maximizing my fat loss. I’ve included a short video of Coach Mike, trainer from my work gym, using calipers to check my body fat. Pinching still has a margin of error but it’s far more accurate than using the electrodes. Check it out. I’ll post updated pics soon as well. ( see video on side panel >>>>>>>>>>>>>)

4:30 am Meal 1: Protein shake + 5 grams BCAA and 1 tbsp. peanut butter (drink during morning workout)
5:00 am Workout: Arms (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 1 tbsp. peanut butter
11:00 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
1:30 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
3:30 pm Meal 5: Protein shake + 5 grams glutamine, 1 cups broccoli, and 16 almonds
6:00 pm Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
8:30 pm Meal 7: 6 oz. salmon, 1 cups broccoli, and 1 tbsp. peanut butter
Tomorrow’s work out: Shoulders, 5 sets 8 reps
Seated dumbbell shoulder press w/ no back support
Seated front raise no back support
Dumbbell lateral raise
Rear lateral raise
Calf raise
Seated calf raise

Week 6, Day 4

Today was a rest day from weights and I felt really rejuvenated today especially with my carb load last night. By the time I was doing my cardio this afternoon it took some self-coaching to keep myself going. I really am seeing some good results though so that in itself is motivation. I got my food stocked up, or at least my chicken and fish s big ups to my cousin Brian for the hook up. I’m gonna shoot a quick video tomorrow at my work gym with Coach Mike Parker. He’ll check my body fat % with calipers. I’ve said before that for me the true judge is what I see in the mirror but it’s a good estimate to make sure I’m moving in the right direction as far as cutting weight of Fat versus muscle. Overall though, I’d have to attribute my success so far to discipline. I’ve done a pretty good job of staying on track and not cheating. I really haven’t come close to cheating yet and it’s because I stay ahead of the game and keep my food prepared. It’s tough and somewhat time consuming but the results have made it worth it. I get asked all the time, “Dude why/how do you eat like that?” and in my mind I answer, “well I can eat like this and look like me or eat that and look like you.” And that makes it a little easier, but I don’t say that out loud of course. I know that’s mean but it comes down to who’s in control me or the food? That’s why I love this because I’m in control.
Today’s meals:
6:30 am Meal 1: Protein + 1 tbsp. peanut butter
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/4 avocados
11:30 pm Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/4 avocados
1:30 pm Meal 4: Protein shake + 5 grams BCAAs and 1 tbsp. peanut butter
3:30 pm Workout: 35 min cardio
4:30 pm Meal 5: Protein shake + 5 grams glutamine, 16 almonds, and 1 cups broccoli
6:30 pm Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 1/4 avocados
9:00 pm Meal 7: 6 oz. salmon, 1 cups broccoli, and 1 tbsp. peanut butter.
Tomorrow’s workout arms: Arms & abs, all lifts 5 sets 8 reps
Dumbbell curls
Preacher curls
Concentration dumbbell curls
Close grip bench
Cable triceps pushdown
Cable overhead triceps extension
Abs:

Week 6, Day 3

I am feeling good today. My cravings have subsided for now. Only counting down the days till my vacation and feeling good about my progress so far. Still got work today before May 7 but feeling good about the beach body I was aiming for… lol. These past few days I’ve talked to more and more people still on their quest for fitness and it’s great. No pain no gain is cliché but it’s true. I’ll post pics again soon.
Today’s meals:
5:30 am Meal: Protein shake + 1 tbsp. peanut butter
6:00 am Workout: Back (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/4 avocados
10:00 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/4 avocados
12:00 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and ¼ avocados
1:00 pm Workout: 35 min cardio
2:00 pm Meal 5: Protein shake + 5 grams glutamine, and 16 almonds.
6:30 pm Meal 6: 6 oz. chicken, 1 cups broccoli, and 12 almonds
8:45 pm Meal 7: Carb load (drink only up to 6 oz. water 1 hr before and after carb load)
To be eaten in this order:
1 cups broccoli
2/3 cup oatmeal (measured dry) + 12 almonds + 1 tbsp. raisins, and splenda to sweeten
6-8 oz. sweet potato (my scale is messed up so I’ve been measuring about 2 cups of sweet potatoes)
1 tbsp. peanut butter
No weights tomorrow:

Week 6, Day 2

Hit legs today and I felt really good through out the workout. I’ve dropped my reps to 8 so I felt I really pushed the weight to the limit. Now I still kept in mind that it’s quality over quantity so I didn’t get out of control but I definitely put in the work today. Since I’m flying to Hawaii next week I’ll probably eat spinach instead of broccoli on that day. I don’t want to bust out my broccoli and stink up the plane. So I got some spinach and I’m going to try to incorporate it now, little by little. I don’t mind broccoli but I definitely can’t eat it as much as I do broccoli. I eat it raw, like a salad because I can barely get it down steamed. I am excited though because I’ve made some really big gains. I’m still on track weight wise but I feel and look full and big. Does that sound gay? Yes it probably does but that’s my goal. I’m not looking to be skinny, I’m looking to be as big as possible but as lean as possible at the same time. Sometimes my wife has to put me in check. I can over do it and become overly concerned with ME and that’s a problem. It’s a fine line because in bodybuilding or fitness training you do it to physically look GOOD. But it also makes me feel good about myself, so if I’m not careful I can get a little full of myself. But that’s what wife’s and family are for. Mine are pretty good about keeping each other grounded.
Anyways, early on I saw someone on Facebook put everyone with resolutions on blast saying they’d all fail. Well I haven’t and hopefully there are plenty out there still on track. I know there’s a few in my own family. Resolutions aren’t bad you need to have goals to work towards. So those who say they don’t set resolutions, well in my opinion you’re not setting goals and setting goals is the first step to success. No matter how many times you have to take that step!
Today’s meals.
5:30 am Meal 1: Protein shake + 5 grams BCAAs and 1 tbsp. peanut butter (to drink during morning workout)
6:00 am Workout: Legs (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and ¼ large avocados
11:00 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and ¼ large avocados
1:00 pm Meal 4: 6 oz. chicken breast, 1 hand full spinach, and ¼ large avocados
2:30 pm Workout: 35 min cardio
3:30 pm Meal 5: Protein shake + 5 grams glutamine, and 16 almonds
6:00 pm Meal 6: 6 oz. chicken breast, 1 hand full spinach, and ¼ large avocados
8:30 pm Meal 7: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
Tomorrow’s workout: Back, 5 sets 8 reps each. Increase all weight from previous week.
Seated high row
Seated low row
Machine lat pull down
Dumbbell pullover
Shrug with abduction
Hyper extensions
Abs:

Week 6, Day 1

With my carb load last night my energy was pretty good today. I had an early start and I didn’t have my normal protein shake during my morning workout so I took a PowerAde Zero and sipped it throughout my workout and cardio. I a little more red meat today than I would prefer in one day. Don’t get me wrong I love steak but I try to limit my red meat intake. My order of protein did show up though so I got my 7 meals in today. I cut out some fats and carbs so I don’t eat the ruby red grape fruit anymore in the afternoon. To fill up I had a cup of broccoli with my afternoon shake. This sounds gross but the fiber is good to keep me regular because of the amount of protein I take in, I don’t want to get backed up but also it helps to feed my stomach and keep me from craving. Tomorrow is legs and I’m looking forward to it. I know I’m going to dread it once I get going but I always feel great afterwards. I’ll increase the weight for all my lifts from last week but drop my reps to 8 for each set. Next week I’ll increase the weight again and drop my reps to 6. See the details of tomorrow’s workout below today’s meals.

Today’s meals:
5:00 am Workout: Chest + abs + 35 min cardio (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
11:300 pm Meal 3: 5-6 oz. Top sirloin, 1 cups broccoli, and 1/3 avocados
2:30 pm Meal 4: Protein shake + 5 grams BCAAs and 1 tbsp. peanut butter
5:00 pm Meal 5: 5-6 oz. tops sirloin, 1 cups broccoli, and 16 almonds
7:00 pm Meal 6: Protein shake + 5 grams glutamine + tbsp. peanut butter, and 1 cups broccoli
9:00 pm Meal 7: 6 oz. chicken breast, 1 cups broccoli, 12 almonds
Tomorrow’s workout: Increase weight from previous week- Legs, all lifts 5 sets 8 reps
Squats
Straight leg deadlift
Leg curl
Barbell lunge
Leg extension
Standing calf raise
Seated calf raise
Abs:

Week 5, Day 7

Today was kind of a hectic day. Had meetings before church and a meeting tonight after church. I don’t have any protein, which I really miss having because of the convenience of it, so I only got in 5 meals today. This is a big no no, so I ordered two 5 lb bottles this time. They should be arriving tomorrow sometime. I also reduced my calories starting today. Now the reduction in calories is done by cutting out a little of my fat intake (peanut butter, almonds, avocados) and my carb intake (oatmeal and sweet potatos during carb loads, but also very little from veggies). So if you follow my meals you’ll see a slight reduction in the amount or number of these foods in my daily regimend. This week with the weights we are conitnuing to work on strength and size so I’ll reduce the reps this week from 10 to 8 but increase the weight for each lift. Again I want to push myself to the limit without sacrificing the integrity of quality lifts and workouts.
Here were today’s meals:
7:30 am Meal 1: 6 egg whites, 1 yoke, 1 cups broccoli, and 1 tbsp. peanut butter
10:45 am Meal 2: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
2:30 pm Meal 3: 4-5 oz. top sirloin steak, 1 cups broccoli, 16 almonds
5:30 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 16 almonds
7:30 pm Meal 5: Carb load
1 cups broccoli
½ cup oatmeal + 1 tbsp. raisins, 12 almonds, and splenda to sweeten
2 cups sweet potatoes (6-8oz.)
1 tbsp. peanut butter
Tomorrow’s workout: Chest + abs, this week increase weight but decrease reps. all lifts 5 sets of 8 reps.
Incline bench
Bench press
Peck deck
Pushups- 1 set till failure
Abs:

Week 5, Day 6

I missed the blog last night so I included this morning’s workout in today’s blog. I also ran out of protein this morning so I’m eating straight solid foods today. I have some ordered already and should arrive some time Monday. Oh, there’s something I could talk about quick. People always ask what protein or supplements I take and the truth is I buy the brand I like because it tastes good. I don’t know that it has any other real benefits over something you can buy in Walmart or something. The brand I buy is Dymatize and the protein is Elite Whey Protein. Its good stuff, really lean and all the flavors taste great. I normally only buy the Rick Chocolate though. I bring this up because I know supplements can get expensive which is really why I don’t get into too many supplements. STAY AWAY FROM YOUR GYM’S PRO-SHOP. Sure the products maybe good quality but if you take a little time and research online you can find the same products far cheaper. Plus, just because you see folks go in there and buy a shake and a power bar doesn’t make them any more in shape than someone who’s looking to do it for a better price. These pro-shops may have good folks behind the counter but it’s about making money.

Anyways, it’s 11 weeks away today and I’m feeling good. I plan to post pictures again of my progress at 8 weeks out. I will be in Hawaii during that time so I hope I can continue to make progress while I’m there.
I’m posting this blog entry early today because I work until 7 and I have an indoor game tonight at 9pm. So I’ll eat my last meal after that. I’ll be drinking a ton of water through out the day, like usual, but also PowerAde Zero during the game. It has no carbs, sugars, or proteins but is loaded with electrolytes so I feel like it really helps my energy levels.
5:30 am Meal 1: Protein shake + 5 grams BCAA and 1.5 tbsp peanut butter (drink during morning workout)
6:00 am Workout: Shoulders, 5 sets 10 reps
Dumbbell shoulder press (seated no back support)
Seated dumbbell front raise (no back support)
Dumbbell rear lateral raise
Seated dumbbell lateral raise
Calf raise
Seated calf raise
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 20 almonds
11:00 am Meal 3: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
1:30 pm Meal 4: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
4:00 pm Meal 5: 6 oz. chicken breast, 1 cup broccoli, and 20 almonds
6:30 pm Meal 6: 6 oz. chicken breast, 1 cup broccoli, and 14 almonds
9:00 pm I have an indoor game so I’ll eat my last meal afterwards.
Tomorrow’s a rest day so no weights and no cardio.

Week 5, Day 4

Today feeling really good even all the way up to my carb load tonight. Energy level is feeling really good right now. I’m liking it and I see the muscle separation coming in more and more each day. Today was a good day.

6:30 am Meal: Protein shake + 1.5 tbsp. peanut butter

8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados

10:00 am Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados

12:00 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds

1:00 pm Workout: 35 min cardio

2:00 pm Meal 5: Protein shake + 5 grams glutamine, 20 almonds, and ½ ruby red grapefruit.

6:30 pm Meal 6: 6 oz. salmon, 1 cups broccoli, and 14 almonds

8:00 pm Meal 7: Carb load (drink only up to 6 oz. water 1 hr before and after carb load)

To be eaten in this order:
1 cups broccoli
1 cup oatmeal(measured dry) + 14 almonds + 1.5 tbsp. raisins, and splenda to sweeten
8-10 oz. sweet potato
1.5 tbsp. peanut butter

Tomorrow’s workout: Arms & abs, all lifts 5 sets 10 reps
Dumbbell curls
Preacher curls
Concentration dumbbell curls
Close grip bench
Cable triceps pushdown
Cable overhead triceps extension
Abs:

Week 5, Day 3

Nothing spectacular happened today at all. The increase to 35 min of cardio seems like friggin forever, but it needs to be done. I don’t do any crazy cardio right now because I don’t want to thin out. I maintain my HR between 130-150, now the philosophy behind this can be argued but for me it’s given results. I don’t want to be skinny I want to be buff… lol. Sounds funny I know, but it’s true. I do play basketball once a week so I try to watch my weight the day after. Once I start to drop too much at once I’ll cut that out too until about the last 2-3 weeks before the contest. Then I’ll incorporate some HIIT (high intensity interval training) back in to really shred down the last bits of fat on my body. At about 6 weeks out as well I will supplement a fat burner to help with shredding the last few ounces of fat. I’m in the process of researching some right now. I the supplement I’ve taken in the past has been taken off the market. Right now I’m weighing about 218 lbs down from about 233-234 lbs. I’ll be checking my body fat % again on 2/25/11 before I go to Hawaii. Last i checked I was at about 10.9%. Now, I use the mirror to really judge the definition and development progress but I use the body fat test to ensure I’m not losing bad weight and to make sure I’m moving in the right direction. When I do check it next though, I will post a quick video of the trainer who does it for me and how it’s done. I’ve said this before but I don’t use the electrode machines because the margin of error with those is huge, especially since I don’t fit into the average height/weight ratio.

Here were my meals for Wednesday 2/16/11

5:300 am Meal: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter

6:00 am Workout: Back & abs (see yesterday’s blog for details)

8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados

10:45 pm Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados

1:00 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds

3:00 pm Workout: Cardio 35 min

4:00 pm Meal 5: Protein shake + 5 grams glutamine, 20 almonds, and ½ ruby red grapefruit.

6:30 pm Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 14 almonds

8:00 pm Meal 7: 6 oz. chicken breast, 1 cup broccoli, and 1 tbsp. peanut butter

Thursday is a rest day. No weights just 35 min cardio

Friday’s workout: Arms & abs, all lifts 5 sets 10 reps

Dumbbell curls
Seated preacher curl
Dumbbell concentration curl
Close grip bench
Cable triceps pushdown
Cable overhead extension
Abs:

Week 5, Day 2

It’s tough to get up in the morning but at the same time it’s the best part of my day. I look forward to getting up and pushing myself to the next limit. For the next 4 weeks I’m going to be working on increasing strength and size. I will be doing 5 sets of 10 this week and increase weight each week in every lift. I’ll progressively drop the reps as well, but at the end of these 4 weeks (week 8) I’ll increase my reps and increase the weight. I’m excited for the development ahead.
Today’s meals were kinda bland and dry. Tonight for dinner my family was eating saimini and it looked so good. I had to spice up my meal any way I could so I dipped my chicken in some mustard. Yeah I said mustard. It was the only thing I could find in my fridge that wouldn’t affect me. No carbs, no sugars, no proteins, and no calories. It does contain some sodium so I guess that’s not a good thing. Today was really tough though with all the temptations. Hopefully tomorrow will be better.
5:00 am Meal: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter
5:30 am Workout: Chest + abs + 35 min cardio (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
10:45 pm Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados
1:00 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds
2:30 pm Workout: Cardio 35 min
3:30 pm Meal 5: Protein shake + 5 grams glutamine, 20 almonds, and ½ ruby red grapefruit.
5:30 pm Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 14 almonds
8:00 pm Meal 7: 6 oz. chicken breast, 1 cup broccoli, and 1/4 avocados
Tomorrow’s workout: Back, all lifts 5 sets 10 reps
Cable seated high row (my gym doesn’t have a high row machine so I just use the lat pull down with a close grip handle and lean back a bit)
Cable seated low row
Lat pull downs
Dumbbell pullover
Shrug with abduction
Hyperextension
Abs:

Week 5, Day 1

Something that I’ve been thinking about lately is getting on the scale.  Generally during my off seasons I don’t get on the scale at all.  I’ve also watched a little bit of the biggest loser and see people at the gym on the scale every day.  Now for me it’s not so much what the scale says but what my body fat is at.  Unlike a lot of people, most guys and that I know who train for bodybuilding want to be as heavy as possible while staying lean.  This is a tough contrast to the culture we live in where the number on the scale is the measurement of your success.  This is why I don’t like fad starvation diet’s like HCG and others out there because I’m not looking to be skinny I want to be muscular and lean.  I hope I don’t offend anyone by saying this but there is a difference between being/looking less fat and being more fit.  There is such thing as average weight obesity.  Where someone can meet the average height weight ratio but have a very low % of body muscle.  In fact I would say this is far more common than people think.
Anyways, my point was going to be that before I ever get on a scale I know what it’s going to say.  Maybe not the number but I know if it’s going to go up or down.  I say this because while I train as long as I stay on track and avoid pitfalls I always meet my goals, but at times when I’ve cheated or succumbed to tasty temptations, no matter how little I try to justify it to be, it always shows up on the scale.  This is what makes the scale so discouraging.  No I’m not saying that people shouldn’t have a free day or whatever but I don’t recommend it.  The bottom line is for extreme results you need extreme commitment.  I’ve learned this over the past few years because I feel that way too at times.  I know that I haven’t done my best or stay totally committed and so stepping on the scale gets really scary.  I think this is what bodybuilding training has taught me.  It’s either you do it or you don’t and you want it or you don’t.  This is why I love it.  No I don’t want to be a pro, I just love that I control my body.  I thrive on the fact that I can do this and it isn’t a question of if I can it’s a question of if I WANT it bad enough.
Today’s meals:
6:30 am                Meal: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter
7:00 am                Workout: Chest + abs + 35 min cardio (see yesterday’s blog for details)
9:30 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados
12:00 pm             Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados
2:30 pm                Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds
5:00 pm               Meal 5: Protein shake + 5 grams glutamine, 1.5 tbsp. peanut butter, and ½ ruby red grapefruit.
6:30 pm                Meal 6: 6 oz. salmon, 1 cups broccoli, and 1/3 avocados
8:00 pm               Meal 7: Carb load (drink only up to 6 oz. water 1 hr before and after carb load)
                                To be eaten in this order:
                                1 cups broccoli
                                1 cup oatmeal(measured dry) + 14 almonds + 1.5 tbsp. raisins, and splenda to sweeten
                                8-10 oz. sweet potato
                                1.5 tbsp. peanut butter
Tomorrow’s workout: Legs, all lifts 5 sets 10 reps
Squats
Straight leg deadlift
Leg curl
Barbell lunge
Leg extension
Standing calf raise
Seated calf raise
Abs:

Week 4, Day 7

Had another good Sunday and ended it with my family.  Had a nephew get ordained a deacon today so there was of course there was food afterwards.  Everything looked great and smelled even better but I had my meals with me.  I had some salmon and broccoli so it was good enough.  Someone made a joke and said one time isn’t going to hurt.  I know I’ve preached about this before people who follow that philosophy when working towards health and fitness goals fail.  Because how many “one times” are there.  I have the opportunity to have a “one time” a couple of times every day.  If a person is happy with where they’re at physically then that’s all that matters, but I do see and hear a lot of people so frustrated and unhappy with their results yet they continuously have their “one times”.  The bottom line is it takes sacrifice and work.
I read an article yesterday on Yahoo that America is the most obese country in the world per capita.  That doesn’t surprise me but it also scares me for my family and people.  I don’t want the stereo-type of polys to be the big fat people anymore.  Sure they say we’re big and strong but we’re stereo-typed as overweight obese people and it doesn’t need to be that way anymore.
Anyways, I’m really excited to move on to the next phase of my training.  I hope to make some big gains over the next 4 weeks.
7:30 am                Meal 1: Protein shake and 1.5 tbsp. peanut butter
9:00 am                Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 20 almonds
10:30 am              Meal 3: 6 oz. salmon, 1 cup broccoli, and 20 almonds
1:30 pm                Meal 4: 6 oz. lean ground turkey, 1 cup broccoli, and 20 almonds
3:45 pm                Meal 5: Protein shake + 5 grams glutamine, and 1.5 tbsp. peanut butter
6:00 pm                Meal 6: 6 oz. salmon seasoned with lemon pepper, and 14 almonds
8:00 pm                Meal 7: 6 oz. lean ground beef, 1 cup broccoli, and 14 almonds
Tomorrow’s workout: Chest all lifts 5 sets 10 reps
Incline bench press
Bench press
Peck deck
Pushups to failure
Abs: Hanging leg raises + cable crunches + core rotations