Week 3 Day 2

Today is almost over and I’m pretty happy to make it through it.  These past few days I’ve been really low on energy for some reason.  Cravings are really getting to me too.  I’m just taking it one day at a time.  A slice of bread never sounded so good!  I miss cookies with all my heart.  I’ve talked to couples where one person is making the attempt to be healthier and eat better when their partner or spouse doesn’t and it causes problems.  In my experience it’s been the female who’s upset their husband/boyfriend won’t support them by eating what they eat too, so they quit.  This time around Jennie has been really good in working out and eating healthier.  So is really encouraging and it helps me stay on track.  I understand, though, that this is my commitment so it’s really up to me to succeed.  To those who quit because their partner doesn’t support in the form you’d like, get over it.  Would it make it easier? Yes, definitely but you get out what you put in.  It sounds so cliché but it’s true.  Right now is the toughest time for me, not physically but mentally.  I have to be mentally strong to get through my work outs and especially to stay disciplined with my daily intake.  It sucks right now but once I’m done it feels so nice!  All I have to drive me is the reward and it’s well worth it.  Just under 14 weeks away and counting.  Most competitors only diet out 8-12 weeks but I like food in the off season so I always start 16 weeks out just in case I need to wean myself off the bloody cookies. 

This blog also really helps me to stay focused.  If you’re following, track your progress and even take some pics to show your progress at each mile stone.  I’ll upload some updated pics at 12 weeks out, so here in about 2 weeks.    

5:30 am                Meal 1: Protein shake + 1.5 tbsp. peanut butter + 5 grams amino acids (BCAA)

6: 00 am               Workout weights & cardio: Chest + 30 min cardio

8:30 am                Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and ½ avocados

10:30 am              Meal 3: 6 oz. chicken breast, 1 cups broccoli, and ½ avocados

12:30 pm              Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds

3:00 pm                Meal 5: Protein shake + 1.5 tbsp. peanut butter + 5 grams glutamine

5:30 pm                Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds

8:00 pm                Meal 7: 6 oz. chicken breast, 1 cups broccoli, and 1.5 tbsp. peanut butter.

                                I was still hungry so I ate about 3 oz. of hamburger.

Tomorrow’s work out: Legs, all lifts 3-4 sets 14 reps

Squats

Straight leg dead lift

Leg curl

Leg press

Leg extension

Calf raise

Seated calf raise

Abs:

30 min cardio (I’ll do during my lunch at work)

Week 3 Day 1- 14 weeks out, calorie reduction

Last night was 14 weeks out from stepping on stage.  I feel like I've made some really good gains this week and I’m ready for a new week.  I cut my calories starting today.  They’re small reductions but because of the controlled food intake it really helps to keep my body burning fat.  I started by cutting out my 1.5 grape fruit serving in the morning.  Then I’ve reduced each broccoli serving by .5 cups.  I’ve also reduced my fat intake by reducing all my almond servings by 4 almonds and avocado servings by 1/3.  So I have been eating 24 almonds or 2/3 avocados with meals 1-5 and today I’ve reduced them to 20 almonds per meal or 1/3 avocados per meal.  Also with my protein shakes I’ve reduced the peanut butter amount by ½ tbsp. so I’m adding 1.5 tbsp. with each shake instead of 2 tbsp.  From my carb load meal, like tonight, I’ve reduced ¼ cups of oatmeal, ½ cups broccoli, 4 almonds, ½ tbsp. raisins or blueberries, 2 oz. of sweet potato, and ½ tbsp. peanut butter.  If you notice I didn’t reduce my protein intake.  In fact to fill up sometimes I may even increase my protein but by maintain a steady eating schedule with meals meant to fuel my body and speed up my metabolism these reductions are what will cause my body to eat away the excess fat that I’m storing.  So gradually over the next 14 weeks I’ll reduce my carb and fat intake like this keeps my body progressing towards show time.  I will continue to watch my progress and assess the need to reduce more every 2 – 3 weeks. 

Today was a good Sunday.  I got some good rest because I was dragging to start the day.  I don’t know if it was the low carb over the past 3 days but today’s carb load was much needed.  Cravings are still there.  Even though I know I wont act on them I’m still very tempted because I love food.  I savored every last bite of my sweet oatmeal and sweet potato tonight.  I have so many healthy ideas for meals and things that sound so tasty right now but I have to stay on track if I’m going to make my target! 

 Well, here are my meals for today that reflect the reductions explained above and tomorrow’s workout below.  Bring on the new week!

7:00 am           Meal 1: 6 egg whites, 1 yoke, 1 cups broccoli, and ½ avocados.

9:00 am           Mean 2: Protein shake + 1.5 tbsp. peanut butter

11:00 am         Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds

2:30 pm           Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds

4:30 pm           Meal 5: Protein shake + 1.5 tbsp. peanut butter + 1 tsp. glutamine

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

8:30 pm           Meal 7: CARB LOAD (eaten in this order, only up to 6.oz of water 1hr before and after carb load.  It’s a lot of food but try to consume it all within 30-45min max.  Do not lay down for bed for 1 hr after carb load)

    

1-      1 cups steamed broccoli

2-      3/4 cup oatmeal (measured dry) + 1.5 tbsp. raisins, Splenda to sweeten, 14 almonds

3-      8 oz. sweet potato

4-      1.5 tbsp. peanut butter

 Tomorrow’s workout: Chest 3-4 sets 14 reps for all lifts

Incline bench

Bench press

Dumbbell flye

Pushups till failure

Swiss ball ab crunch

Hanging leg lifts + rope crunches

30 min cardio:

Week 2 Day 7

We stayed at the in-laws last night in Bountiful so I got up at 5am to get to the gym then home in time to get ready for work. The Gold’s didn’t open until 6 am though.  So I just drove all the way back to the Kearns Gold’s for my workout.  Had a pretty good workout, tomorrow I carb load so I was expecting to be kinda low on energy but I felt great earlier on today.  Tonight, however, I am dragging like crazy.  I had to stop at the grocery store on the way home from work and made did everything just smell good!  Fried chicken, McDonald’s, doughnuts, and not only did everything smell good everything looked so good too.  As I was standing in line I was eyeballing a bag of Cheeto’s.  I’m more of a Dorrito’s guy but the cravings were getting to me and I wanted to just tear into those Cheeto’s.  Oh well, I made home and got my last meal in.  I’m feel so lethargic and tired right now.  I had an indoor game tonight too but I’m glad I didn’t make it because my energy is running on empty today.  Today has been one of the first real tough days for me but I’ve made it so far.  Tomorrow is Sunday and I have a niece’s bday party to go to.  So we’ll see how my holding up then. 

For now, I’m still going strong.  The cravings are starting to get stronger but I’m not in it to fail so I’m staying focused. 

No cardio today and tomorrow is a rest day.  Gonna enjoy the relaxing day!

5:00 am           Meal 1: Protein shake + 2 tbsp. peanut butter (drink during workout)

6:00 am           Workout: Shoulders + calves + abs

8:00 am           Meal 2: 6 egg whites, 1 yoke, 1.5 cups broccoli, ½ avocados, and ½ ruby red grape fruit. 

10:00 am         Meal 3: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds

12:30 am         Meal 4: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds

3:00 pm           Meal 5: Protein shake, 1 tsp glutamine, ½ grape fruit, and 24 almonds

5:00 pm           Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, and 18 almonds

7:30 pm           Meal 7: 6 oz. salmon, 1.5 cups broccoli, and 1/3 avocados

Week 2 Day 6

Today I started out early and got a good lift in.  I also got to run a good 40-50 min of basketball this morning.  I feel really good.  I’m anxious to cut some calories this weekend because I feel like I’ve made some good gains these past two weeks and cutting the calories means burning fat.  My first competition I was really worried about my abs coming in.  I worked em and worked em and worked em before actually dieting but with no results.  At least not the wash board abs I was wanting.  This is where I began to learn my body.  I was so concerned about abs, because I never had them; I failed to really prepare my legs, which is a struggle for me to develop. I found out that with my body type I could do as many crunches or sit ups as possible but until I actually changed my diet was I able to shed the fat around my gut.  It was crazy to me!  My legs on the other hand, thinking since I’m Tongan I’d have them locked, were well behind in development then my upper body. 

 I was thinking a lot about this because I heard an ad on the radio about some pill that’ll make you “High School Skinny.  Eat what you want and just take this pill.” This is the bottom line, there are no short cuts.  There is no magic pill or gimmick (I have specific diets that I completely disagree with like HCG) that’s going to make it all easier for you.  It takes work and sacrifice.  I have to ask myself if I’m willing to put in the effort or make the sacrifice daily.  There is no easy answer, so stop looking for one.  Do work!  My honest opinion is if I really want it, I’ll make it happen.  NO EXCUSES.  I understand that some may have to work harder than others.  Certain body types can eat crap and still look good, but I don’t have that body type.  So I have to do something about it.  Now most guys, especially Polynesians, don’t care or want to admit they care about their physical shape and health, but I do which is why I make the commitment every day.  I feel better when I feel like I look better.  When I feel like I look better I’m happier and more confident and I’m not shy to admit that.  Call it vanity or fie palangi or whatever, it makes me happy. 

 Tonight we’re staying at my inlaw’s so my girls can play with their cousins and grandma.  I still gotta get up early and get to the gym and to work.  So I rushed home and got my meal #7 in and gonna get some good rest.  We’ll be in Bountiful so I may hit that Gold’s Gym.  Got my protein powder + aminos packed up for my morning workout and ready to go. 

 Today’s meals:

 4:30 am           Meal 1: Protein shake + 2 tbsp. peanut butter (drink during workout)

 5:00 am           Workout: Arms + Abs (see yesterday’s blog for details)

                              Also played ball this morning

 8:00 am           Meal 2: 6 egg whites, 1 yoke, 1.5 cups broccoli, ½ avocados, and ½ ruby red grape fruit. 

11:00 am         Meal 3: 6 oz. Swai fish, 1.5 cups broccoli, 24 almonds

2:00 pm           Meal 4: 6 oz. chicken breast, 1.5 cups broccoli, 24 almonds

4:00 pm           Meal 5: Protein shake, 1 tsp glutamine, ½ grape fruit, and 24 almonds

6:30pm            Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, 18 almonds

8:30pm            Meal 7:  6 oz. Swai fish, 1.5 cups broccoli, and 18 almonds

Tomorrow’s workout: Shoulders; all lifts 3-4 sets 13 reps

Dumbbell shoulder press (no back support)

Seated front raise

Dumbbell lateral raise

Rear lateral raise (dumbbell or machine)

Seated calf raise

Calf raise

Abs:

Decline sit-ups

Swiss ball crunches

Core rotations

Week 2 Day 5

Today was a good day.  I slept in till 7am and got some good rest.  I’m trying to get to bed earlier because rest is very important to the health of your body, but sometimes my girls are running wild until 11pm or even midnight sometime.  I know I know that doesn’t seem late at all but I’m a morning person and I am usually up very early whether I get enough sleep or not.  So I prefer to try to get a good amount of rest.  Tonight is a carb load night and I feel great.  I don’t feel any sluggishness or fatigue.  I’ll start cutting out some carbs and fats next week.  I try to cut 100-150 calories every 2-3 weeks.  I can’t wait for the results to happen.  It takes time though, so if you’re following along or at least cleaning up your diet and working out, just be patient and diligent.  It will happen. 

Last night I blogged about food choices, I’m not sure who’s following this but I think a lot of folks have questions about what is considered “good proteins, good carbs, and good fats.”  So I’d like to talk about some healthy options.  Also if you’d like a soft copy of the actual bodybuilding program I follow just post a comment or inbox me on Facebook with your email address.  It’s a big read but great info.  I printed it off and highlighted important parts.  Anyways here’s a list off the top of my head.  For a balanced diet I try to include a: protein, carb, and fat in each meal.  Not necessarily with snacks but with meals.

Proteins:          Chicken (white meat, breast) same for turkey or even ground turkey, extra lean ground beef, top sirloin steak, fish (especially white fish) I prefer tuna and salmon,

 Carbs:              Sweet potatoes (kumala or yams), red potatoes, whole wheat products (for bread I try to only eat 100% whole wheat), fruits (if possible fruits lower on the GI unless immediately after your workout), brown rice, spinach, broccoli, asparagus, and all veggies.  The darker the greens mean high in fiber as well.

Fats:                Olive oil, fish oil, avocados, natural nuts (I prefer almonds), and flax seed. 

Again these are just suggestions so you can be plenty more creative if you have the time.  Remember preparation and planning is key to success with eating right.  

7:00 am           Meal 1: Protein shake, 2 tbsp. Peanut butter

8:30 am           Meal 2: 6 egg whites, 1 yoke, 1.5 cups broccoli, ½ ruby red grape fruit, and 24 almonds

11:30 am         Meal 3: 6 oz. Swai fish, 1.5 cups broccoli, and 24 almonds

1:15 pm           Meal 4: 6oz. Top sirloin, 1.5 cups broccoli, 24 almonds

2:00 pm           Workout: 30 min cardio (at work gym)

3:00 pm           Meal 5: Protein shake + 1 scoop BCAA (Branch Chain Amino Acids), ½ ruby red grape fruit, 24 almonds

5:30 pm           Meal 6: 6 oz. Chicken breast, 1.5 cups broccoli, 18 almonds

8:00 pm           Meal 7: CARB LOAD (eaten in this order, only up to 6.oz of water 1hr before and after carb load.  It’s a lot of food but try to consume it all within 30-45min max.  Do not lay down for bed for 1 hr after carb load)

1-      1.5 cups steamed broccoli

2-      1 cup oatmeal (measured dry) + 2 tbsp. raisins, ¾ tbsp. honey, Splenda to sweeten, 18 almonds

3-      10 oz. sweet potato

4-      2 tbsp. peanut butter

 Tomorrows: Workout

 Bicep straight bar curl 4*13

Seated preacher curl 4*13

Hammer curls 4*13

Cable triceps pushdown 4*13

Skull crushers 4*13

Dips 4*13

Abs

Hanging leg lifts + cable crunches + cable core rotations (superset) *3

Week 2 Day 4

So as much as I don’t like broccoli I’ve gotten to a point that I don’t mind eating it at all.  In fact I find that if I eat my greens first it helps to fill me up and it gets the hardest part out of the way and I can enjoy my plain chicken, fish or steak with no problem.  At work we went out to lunch with my boss and my boss’ boss.  A few of my work peers know about my training but I didn’t want to be a party pooper soI had the choice to either take my own food with me or see if they could accommodate to my diet needs at the cheese cake factory.  I used to get so annoyed when we’d go out to eat and people were so particular with their food choice, but that person was me today.  So when it came my time to order I discretely asked the waitress if I could have plain grilled salmon in olive oil, pepper, no salt and some limes on the side with a side of steamed broccoli.  For a little extra I ordered some avocado on the side.  As we were all getting our meals I caught some flak for my healthy dish but it was all in good fun.  The food was great, I didn’t hate myself after eating, and I was able to stay on track even while out with friends and colleagues.

So I came to a realization “again” about something.  That is that you can still go about and have lunch or dinner with friends or family but still make good decisions.  My wife suggested that I continue my journal for my training but that I try to talk more about what a good balanced diet would be.  Now, I need to preface my comments with the fact I am not a nutritionist or a trainer.  So I’ll focus on what I try to focus on when I’m trying to eat a balanced diet.  One of the biggest myths that I want to tear is that you need to starve yourself to lose weight.  Well that’s only part false.  These fanatic diets that require you to eat minimal calories are so bogus it drives me nuts.  I maintain a daily calorie intake of approximately 3000 cal.  Even at my lowest before a contest I am still around 1800-2000 calories a day.  Starving will make you lose weight but eating right will make you lose fat.  There’s a big difference and there is such thing as average weight obesity.  So I’ll try to include more about food choices and options along with my weight training logs and food journal.  What we’ll focus on are three parts to a balanced meal.  1 part healthy protein, 1 part healthy carb, and 1 part healthy fats.   This way wherever you go you can still join the group but make decisions that won’t prolong reaching your goals.  Hence at the Cheese cake factory I ordered: healthy protein (salmon cooked in olive oil, lightly peppered w/ no salt and a wedge of lime), healthy carbs (broccoli, although very low carb), and a healthy fat (1/2 avocado, fats are essential to balancing your insulin/sugar levels to avoid storing sugars as fat).

Today’s meals.

5:30 am                Meal 1: Protein shake, 2 tbsp. all natural peanut butter

6:00 am                Work out: Back (see yesterday’s blog for details)

8:30 am                Meal 2: 6 egg whites, 1 yoke, 1.5 cups broccoli, ½ ruby red grape fruit, and 24 almonds

10:30 pm              Meal 3: 6 oz. Swai fish, 1.5 cups broccoli, and 24 almonds

1:00 pm                Meal 4: 6 oz. Salmon, 1.5 cups broccoli, and ½ avocados (at the Cheese Cake Factory)

2:00 pm                Cardio: 30 min at my work gym

3:45 pm                Meal 5: Protein shake, 24 almonds, and ½ ruby red grape fruit

5:45 pm                Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds

8:00 pm                Meal 7: 4-5 oz. 93% lean hamburger, 1.5 cups broccoli, and 2 tbsp. peanut butter

Tomorrow is a rest day so no weights.  I will do 30 min of cardio during my lunch at work.

Week 2 Day 3

So today started off with legs.  I love hitting legs but man does the workout suck.  In these workouts I want to get completely done in 45 min to an hour max.  So for legs I’m really pushing myself.  Today I got it done in about 45 min but then did about 15min of abs.  I wanna pass out though almost the whole way through it.  That’s how I know it’s good! Lol.  I’m still a guy so I hate when the person next to me lifts more than I do but during this conditioning period it’s about quality lifts.  No camping out in between sets.  I have a timer I set to 1 min between all sets.  Sometimes I don’t need the full minute but when I do I take full advantage of every second.  This, however, causes me to sacrifice my pride a little bit and lower the weight I would normally use.  Increasing the reps each week makes it very tough to keep good reps while trying to push too much weight.  The biggest pet peeve I have is the dude who racks up mad weight on the squat bar then barely bends his hips let alone his knees.  When I squat I make sure my A$$ is about to hit the floor!  The key to your muscle endurance, conditioning, and development is quality vs. quantity.  As I’ve done this over the years I’ve come to know my body more.  This may sound funny but it’s true and if you’re following you’ll know what I mean.  You’ll know when your body is ready to cut calories and what areas develop more quickly for you.  This has really helped me to improve my training because I can focus on my slower developing areas and just work on maintaining a balance in the areas I more naturally develop quickly.  In bodybuilding it is all about symmetry.  Does your upper body match your lower body?  Does your muscle development in front match your development in your back, and is the left symmetrical to your right.  It’s fascinating to me!  I love it!  I’m Tongan so I naturally have bigger stronger legs but I don’t get the muscle development in my legs and back that I would like so I have to put extra emphasis in those areas, whereas I develop fairly quickly in my shoulders and arms.  This is important to recognize because you don’t want specific features to dominate and overshadow other areas.  Like the guys with the huge upper bodies and skinny little chicken legs.  Anyways, just under 15 weeks away and counting.  Do work!

 Today’s meals

 5:30 am           Meal 1: Protein shake, 2 tbsp. peanut butter (drink during morning workout)

 6:00 am           Workout: Leg’s (See yesterday’s blog)

 8:00 am           Meal 2: 6 egg whites, 1 yoke, 1.5 cups broccoli, ½ avocados, and ½ ruby red grape fruit. 

 11:00 am         Meal 3: 6 oz. Swai fish (did not like it at all but its white fish), 1.5 cups broccoli, and 24 almonds

 1:00 pm           Meal 4: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds

 3:00 pm           Meal 5: Protein shake, ½ ruby red grape fruit, and 24 almonds

 5:30 pm           Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds

 8:30 pm           Meal 7: 6 oz. swai fish, 1.5 cups broccoli, and 2 tbsp. peanut butter. 

 Tomorrows workout: Back

Barbell bent over row 3-4*13

Single arm dumbbell row 3-4*13

Straight arm pull down 3-4*13

Machine lateral pull-down 3-4*13

Dumbbell shrug with abduction 3-4*13

Hyper extension 3-4*13

 Abs:

Week 2 Day 2

Monday Monday!  I look forward to Monday morning’s workout but this morning was a little rougher going than usual.  Never the less I got it in and done.  Tomorrow is legs and I am not so looking forward to it.  Still eating plain day in and day out but I’m used to it.  The part that still isn’t very easy is seeing, smelling, and imagining all the other good food out there.  Check out my Saturday 1/22/11 post I added a day 1 pic and a 15 weeks out pic.  They’re about 3 weeks apart.  I’m really self-conscious about posting these pics because I am unhappy with the way I look right now but I have to be patient and remain focused.  I think it’s the American culture to want to see immediate results and the way we are trained to check results is the scale, but for anyone competing in bodybuilding it’s more what the mirror and body fat % tell you.  In the offseason I normally put on about 25-30 lbs. which means 25-30 lbs. I have to cut.  After this show, like I tell myself after every show, I’m going to focus on maintaining a good weight all year round.  But that is another blog all in itself.  I have an album in my facebook from my last contest, titled “So Fresh So Clean NGA”, that I have to look at to see what I will accomplish if I stay diligent.  If you’re on my facebook check it out so you don’t think I’m full of crap… lol.  I have a very fragile ego, but I love the challenge.  Right now some days are long and they suck but making it through is the most rewarding part for me.  I love training and dieting like this because I’m in control.  I know what my goals are and what I need to do to accomplish them.  Everything single thing I eat or exercise I do is focused towards bringing me closer to my goals on stage.  It’s my will vs. my desires and cravings.  No greater challenge for me, and I would say for most people but if you’re following along you will see the transformation.  15 weeks left and counting!

I have a family get together later tonight so I had to complete my blog entry early today.  I will carb load tonight and I still have meal 6 to eat in about 30 min from now.  If I end up cheating I’ll include it in tomorrow’s entry, but I won’t because I gots my minds right! Do work!

5:30 am                Meal 1: Protein shake, 2 tbsp. all natural peanut butter

6:00 am                Work out: Chest (see yesterday’s blog for details)

8:30 am                Meal 2: 6 egg whites, 1 yoke, 1.5 cups broccoli, ½ ruby red grape fruit, and 24 almonds

10:30 pm              Meal 3: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds

1:30 pm                Meal 4: 6 oz. Salmon, 1.5 cups broccoli, and ½ avocados

3:45 pm                Meal 5: Protein shake, 2 tbsp. all natural peanut butter, ½ ruby red grape fruit

5:45 pm                Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, and ½ avocados

Carb load

8:15 pm                Meal 7: Eaten in this order

1-      1.5 cups steamed broccoli

2-      1 cup oatmeal (measured dry) + 2 tbsp. raisins, ¾ tbsp. honey, Splenda to sweeten, 18 almonds

3-      10 oz. sweet potato

4-      2 tbsp. peanut butter

Tomorrow’s workout: Legs wk 1

Squats 3-4* 12

Straight leg dead lift 3-4*12

Leg curl 3-4*12

Leg press 3-4*12

Leg extension 3-4*12

Calf raise 3-4*12

Seated calf raise3-4*12

Abs:

30 min cardio (I’ll do during my lunch at work)

Week 2 Day 1

I’m ready for another week. Nothing more to really say tonight.
Here were my meals today.
6:30 am Meal 1: 6 egg whites, 1 yokes, 1.5 cups broccoli, ½ ruby red grape fruit, and 24 almonds
9:30 am Meal 2: Protein shake, 2 tbsp. all natural peanut butter,
12:30 pm Meal 3: 6 oz. top sirloin, 1.5 cups broccoli, 18 almonds
3:00 pm Meal 4: Protein shake, 2 tbsp. all natural peanut butter, ½ ruby red grape fruit
5:30 pm Meal 5: 5 oz. salmon, 1.5 cups broccoli, ½ avocados
8:30 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, ½ avocados

Tomorrows workout: Chest 3-4*13 for everything
Incline bench 3-4 sets*13
Bench press 3-4 sets *13
Dumbbell flye 3-4 sets*13
Push ups till failure
Swiss ball ab crunch
Hanging leg lifts + rope crunches
30 min cardio

Week 1 Day 7- 15 weeks out

Today was a good day. It was a long day, I got a good night’s rest and made it to the gym for a nice workout. Took a picture for my 15 weeks out I included it  with my day 1 pic on 1/3/11. I’m still keeping up on my dieting. Today’s meals were kinda all over the place. I was really busy at work so a few of my meals I had to rush and had to go back and forth eating in even smaller portions. Note to self, try not to let Jennie cook my chicken cause she dries the hell out of it. Chewing it is like trying to chew saltine crackers with no water…. Lol, but don’t tell her cause she really helps me out if I don’t have time to prepare my food. I work until 7pm and then I had an indoor game at 8:30 and with all my meals out of whack I had to pound my food on the way from work to the game for meal 6. Good thing I did though because I really needed the calories for some energy. Speaking of calories tonight’s the end of week 1. So I’ll go another full week and evaluate my progress. Depending on how my body is doing I may cut my calorie intake about 150-200 calories. I’ll do this but cutting from my carb and fat intake. Also this week and the next 3 weeks I’ll be conditioning my body during my workouts. If you’ve noticed I’ve done all 3-4 sets and 12 reps. Each week I’ll increase 1 rep and weight, if possible. So next week will 13 reps and so on until 15 reps on everything. Then my workouts will change to focus on strength muscle development and toning. At about 4-6 weeks is where I expect to really results. Even though I’ve don’t his before it’s still very frustrating cause I’d like to results now but I have to be patient. This is when I always tell myself I’m gonna have better control during the offseason so it’s not so much work the next time. But then the summer comes around and BBQs everywhere. But no moping right now it’s about work and diligence. Ready for another week!

5:30 am Meal 1: Protein shake, 2 tbsp. all natural peanut butter (drink during workout)

6:00 am Workout: shoubroccoli, 18 avocados
Tomorrow’s a rest day. No cardio or weightslders and calves, see yesterday’s blog for details

8:30 am Meal 2: 6 egg whites, 1 yoke, 1.5 cups broccoli, ½ ruby red grape fruit, and 24 almonds

11:00 am Meal 3: 6 oz. chicken breast, 1.5 cups broccoli, 24 almonds

2:15 pm Meal 4: 6 oz. chicken breast, 1.5 cups broccoli, 18 almonds

5:30 pm Meal 5: Protein shake, 24 almonds, ½ ruby red grape fruit

7:30 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, 18 almonds

11:15 pm Meal 7: 5 oz. salmon, 1.5 cups 

Week 1 Day 6- Carb load

Like every other Friday I had an early start. Last night was our ward/stake temple night and I had to get some grocery shopping done so I didn’t get to bed till late. We play ball on Friday at the kearns Gold’s at 6ish so I was up at 4:30 to be at the gym by 5. Busted out the workout and had a good run with the regulars. I’ve eliminated all high intensity cardio training until about 6 weeks out from the contest because I don’t want to thin out. The thing about training for a bodybuilding contest is that you need maintain as much muscle mass as possible. Too much high intensity cardio can make you lose weight but unfortunately a lot of muscle mass too. But I love to get a good bball run in but if I start to drop too much weight too fast or thin out then I’ll have to cut it out. The last few weeks before the contest I will work it back in to get rid of the last stubborn fat before showtime.

Despite the late night and the early morning I felt pretty god throughout the day. I looked forward to my carb load all day. Now I’m done and I’m stuffed! I feel good though, but the family is eating take out from Sakana and it smells so good. I have to keep my composure before I end up jumping accrossed table for some of my kids fried shrimp!… haha. Anyways, I’m dead tired now and I need to get some rest for the gym tomorrow morning. It’s my favorite part of the day…lol sometimes.

See tomorrow’s workout at the bottom.

Today’s meals:

4:30 am Meal 1: Protein shake, 2 tbsp. all natural peanut butter ( to drink during morning workout)
5:00 am Workout: Arms, see yesterday’s blog for details. Played basketball for cardio.
8:30 am Meal 2: 6 egg whites, 1 yoke, 2 oz. chicken breast, 1.5 cups broccoli, ½ avocados, and ½ ruby red grape fruit
11:00 am Meal 3: 6 oz. top sirloin, 1.5 cups broccoli, and ½ avocados
1:30 pm Meal 4: 4-5 oz. salmon (broiled, brushed w/ olive oil, pepper, and lime juice), 1.5 cups broccoli, and ½ avocados
3:30 pm Meal 5: Protein shake, ½ ruby red grape fruit, and 18 almonds
5:45 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds

Carb load: Do not drink any water during the carb load. Drink only up to 6 oz. 1 hour before and 1 our after. Do not lay down to bed for at least an hour after carb load.

8:00 pm Meal 7: Eaten in this order
1- 1.5 cups steamed broccoli
2- 1 cup oatmeal (measured dry) + 2 tbsp. raisins, ¾ tbsp. honey, Splenda to sweeten, 18 almonds
3- 10 oz. sweet potato
4- 2 tbsp. peanut butter

Tomorrow’s workout: Shoulders & calves
Dumbbell shoulder press no back support 3-4*12
Seated front raise 3-4*12
Dumbbell lateral raise 3-4*12
Rear lateral raise 3-4*12
Seated calf raise 3-4*12
Calf raise 3-4*12
No cardio on Saturdays

Week 1 Day 5

I slept in today because today is my rest day from weights. I woke up at 7:30 and felt really well rested. My legs are still feeling it from Tuesday’s leg work out. Throughout the day, though, the no carbs in my system is slowly caught up to me. I made sure to get each meal in when I felt in coming on. You may notice I eat a lot of fats through almonds, avocados, and peanut butter. I cook in olive oil as well, but the fats help to balance insulin levels. When your blood sugars spike it can cause your body to store the excess sugar, which turns into fat. Eating the healthy fats also helps me bounce back when I feel my blood sugar drop and I start to lose energy. So having my meals and fats ready allowed me to get through the day. None the less today was not so easy but tomorrow I carb load. I’m looking forward to it! Tonight Jennie made a great dinner for the family; chicken and broccoli cooked in cream of mushroom, and cream of chicken soup over brown rice. She also added a little bit of cheese because my babies love cheese. As I was dishing it up for my kids it smelled so nice and I was so tempted to have some. But sacrifices today lead to results tomorrow. Or at least that’s what I have to keep telling myself.
Well its hella late and I start my day at 4:30 on Fridays so good night.
Here are my meals from today
7:30 pm Meal 1: 6 egg whites, 1 yoke, 2 oz. chicken breast, 1.5 cups broccoli, ½ avocados, and ½ ruby red grape fruit
9:30 pm Meal 2: Protein shake, 2 tbsp. all natural peanut butter
12:00 pm Meal 3: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds
2:00 pm Workout: Cardio 30 min
3:00 pm Meal 4: Protein shake, ½ ruby red grape fruit, and 18 almonds
5:30 pm Meal 5: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds
7:00 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli and 2 tbsp. all natural peanut butter
11:00 pm Meal 7: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds
Tomorrow’s workout: Arms
Bicep straight bar curl 4*12
Seated preacher curl 4*12
Hammer curls 4*12
Cable triceps pushdown 4*12
Skull crushers 4*12
Dips 4*12
Abs
Hanging leg lifts + cable crunches + cable core rotations (superset) *3

Week 1 Day 4

So Jennie and I started cleaning up our diet on Monday Dec 27. I would’ve rather started on a Sunday to start the week but it was Christmas weekend so with all the family stuff going on it was really tough. I didn’t start my actual Cut Diet program until this week but I try to give myself some time to eliminate some of the junk from my diet. Anyways this Saturday will be a full 4 weeks since Dec 27. I will post a pic from the first video Mr. Soulstable got of me and another one at my 30day mark (4week). I think progress and actual results are what make people skeptical so I plan to upload pics every 30 days or so. And don’t worry I’m broke with 3 kids so no air-brushing here. Jennie has been working out as on schedule as possible, but she defenitely has a fuller plate than mine. She has the kids all day so it hasn’t been as consistent but she’s been doing a great job. I’ve noticed progress with her as well.

I don’t know if listing my meals everyday is interesting info but I like to do it. 1st reason is because the accountability of having to blog every single thing I eat helps to keep me on track and 2 because I want people to know that I do plan out and prepare in advance for all my meals. During work weeks and even on the weekends. Hawaii in March will be very telling. Anyways, if you’re trying to plan and prepare but have a hard time doing so, please understand I’ve been working at this for a few years now and only over a lot of time, trial and error have I been able to really keep myself on target. So don’t give up even if you have stretches where you feel like you’re failing. Keep in mind you’ve got to start somewhere.

Look for my pics this weekend. We’ll see if there’s any difference or improvement.

I’ve changed my rest day to Thursday so no weights tomorrow. I will do my 30 min of cardio tomorrow, because I do not do cardio on Saturdays.

Today’s meals:

5:30 am Meal 1: Protein shake, 2 tbsp. all natural peanut butter

6:00 am Work out: Back (see yesterday’s blog for details)

8:00 am Meal 2: 6 egg whites, 1 yoke, 2 oz. chicken breast, 1.5 cups broccoli, ½ avocados, and ½ ruby red grape fruit

10:30 am Meal 3: 6 oz. chicken breast, 1.5 cups broccoli, and 1/3 avocados

1:00 pm Meal 4: 6 oz. chicken breast, 1.5 cups broccoli, 1/3 avocados

3:00 pm Work out: 30 min cardio (HR 130-150)

4:15 pm Meal 5: Protein shake, ½ ruby red grape fruit, and 24 almonds

6:30 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, 1/3 avocados

8:30 pm Meal 7: 5 oz. sirloin, 1 cups, broccoli, 1/3 avocados

Week 1 Day 3- Carb load

So with the Cut Diet, the program I follow, I cut out all my carbs and seperate them from my protein intake. The last meal of every 3rd day, or every 21st meal, I carb load. Like I’ve said before, any program you follow is based on specific philosophies, so reasonable people would disagree with this program. If you’re reading this please remember this is a contest diet and not a lose weight diet. By carb loading like this I keep my metabolism burning and shocking it with the spike in carbs every 3rd day. But this is also one of the more difficult parts for me.

Today friggin sucked! Broccoli tastes like but, I started out with a great leg work out but it quickly caught up to me through out the day. I was a little lathargic this afternoon too. Day’s like today make cravings extrememly difficult to fight off. I was able to get all my meals in and keep my stomach fool so I didn’t have any problems with cheating, but it doesn’t mean today didn’t suck. I don’t know if it was because of the leg workout today but somedays I just wanna say screw it, and today was one of those days. I gotta stay focussed though, I feel better now that I’ve got some carbs back in me. If you follow this blog you’ll see that getting lean and mean is all about eating less, it’s about eating right. My intake is at about 3000 calories a day right now. Every few weeks, depending on my progress, I’ll reduce my calories from carbs and fats. This is where the results really come from. If you try the carb load, don’t drink any water or liquid at least 1 hr before and after and only drink up to 6 oz. of water. Anyways, I hope tomorrows better cause I am excited to hit the gym again.

Here’s my meals today and tomorrow’s work out.

5:30 am Meal 1: Protein shake, 2 tbsp. all natural peanut butter

6:00 am Work out: Legs (see yesterday’s blog for details)

8:00 am Meal 2: 6 egg whites, 1 yoke, 2 oz. chicken breast, 1.5 cups broccoli, ½ avocados, and ½ ruby red grape fruit

10:30 am Meal 3: 6 oz. top sirloin, 1.5 cups broccoli, and 1/3 avocados

12:00 pm Meal 4: 6 oz. chicken breast, 1.5 cups broccoli, 1/3 avocados

1:00 pm Work out: 30 min cardio (increase by 5 min every 4 weeks with maximum 45min)

3:00 pm Meal 5: Protein shake, ½ ruby red grape fruit, and 18 almonds

5:00 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, 1/3 avocados

Carb load
8:15 pm Meal 7: Eaten in this order
1- 1.5 cups steamed broccoli
2- 1 cup oatmeal (measured dry) + 2 tbsp. raisins, ¾ tbsp. honey, Splenda to sweeten, 18 almonds
3- 10 oz. sweet potato
4- 2 tbsp. peanut butter

Tomorrows work out: Back

Barbell bent over row 3-4*12
Single arm dumbbell row 3-4*12
Straight arm pull down 3-4*12
Machine lateral pull-down 3-4*12
Dumbbell shrug with abduction 3-4*12
Hyper extension 3-4*12

Week 1 Day 2

Another day down. Had a good workout this morning. I aim to cut 1-2 lbs a week to avoid losing too much muscle mass. At the most 3 lbs in a week. If I lose too much at any certain time then I have to increase my calorie intake to keep me on track. As of right now though I’m right on schedule. I feel good and looking forward for leg day tomorrow and carb load tomorrow night. Got my mind right and feeling good! Gotta stay positive cause right about now is when poeple are falling off.

5:30 am Meal 1: Protein shake, 2 tbsp. all natural peanut butter
6:00 am Workout: Chest see yesterday’s blog for details
8:30 am Meal 2: 6 egg whites, 1 yoke, 1.5 cups broccoli, ½ ruby red grape fruit, and 24 almonds
11:00 am Meal 3: 6 oz. chicken breast, 1.5 cups broccoli, 24 almonds
2:15 pm Meal 4: 6 oz. chicken breast, 1.5 cups broccoli, 18 almonds
5:30 pm Meal 5: Protein shake, 2 tbsp. all natural peanut butter, ½ ruby red grape fruit
8:00 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, 18 almonds
10:15 pm Meal 7: 5 oz. salmon, 1.5 cups broccoli, ½ avocado

Tomorrow’s workout: Legs wk 1
Squats 3-4* 12
Straight leg dead lift 3-4*12
Leg curl 3-4*12
Leg press 3-4*12
Leg extension 3-4*12
Calf raise 3-4*12
Seated calf raise3-4*12
Abs:
30 min cardio (I’ll do during my lunch at work)

Week 1 Day 1

Today was day one. No carbs and I feel ok. Sundays are kinda hard to stay right on schedule for me so I didn’t get all 7 meals in. I’m ready to get to the gym tomorrow morning and get things started. I compete as a hobby but I still plan to do the best I can come showtime. If you’re not in it to win it get out the game, right? Hard work pays off, that’s what I have to keep telling myself anyways. Not to be mistaken by what I eat daily, I hate broccoli but it’s the only green vegetable that I can tolerate eating this much. That and spinach I guess. I like my veggies fresh though I can’t stand frozen. I like it a little crunchy never soggy. My first carb load will be tuesday night meal 7. I load with a lot of food so it takes me a few times to get used to it every time I train but I get over it. For those who want to follow I’ll include my next day workouts at the bottom of every blog, below my meals. Training and dieting, your mind will play a lot of games and thats when I have to really stay focussed. Some days or even weeks get really tough but the payoff makes it worth it. In the past I’ve competed in the fall but I planned for the spring this time around, 1 to enjoy the hollidays and 2 to be ready and fit for the summer. I don’t care what people say I like to look good at the pool when I take my kids… haha anyways, You don’t need to compete to follow along, you can just get ready for the summer time. Track your progress and commit yourself and I promise you’ll get the results you’re looking for.

Hard work, accountability, and persistence. Be patient and it’ll happen.

7:30 am Meal 1: 6 egg whites, 2 yokes, 1.5 cups broccoli, and 24 almonds
10:30 am Meal 2: Protein shake, 2 tbsp. all natural peanut butter, 1 cup broccoli
2:30 pm Meal 3: 6 oz. top sirloin, 1.5 cups broccoli, 18 almonds
6:00 pm Meal 4: Protein shake, 2 tbsp. all natural peanut butter, ½ ruby red grape fruit
8:00 pm Meal 5: 6 oz. chicken breast, 1.5 cups broccoli, 24 almonds
10:30 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, 24 almonds

Tomorrow’s workout: Chest wk 1-4, week 1 will do 12 reps for each set. Each week increase reps by 1 until week 4 at 15
reps each lift.

Incline bench 3-4 sets*12
Bench press 3-4 sets *12
Dumbbell flye 3-4 sets*12
Swiss ball ab crunch
Hanging leg lifts + rope crunches