FITNESS4CHRIST’s BodyBlog

 HEY THERE BODYSPACE,

HAD A ROUGH COUPLE OF WEEKS BUT AM NOW BACK ON SCHEDULE. MY WIFE AND I FINALLY GOT OUR GYM MEMBERSHIPS PRAISE GOD!

ONLY HAD 4 HOURS SLEEP BUT FELT I HAD TO START ASAP IN THE GYM FOR MOTIVATION. HAD A GREAT CHEST WORKOUT, FOLLOWED BY AN HIIT SESSION ON THE ELLPITICAL. HAD TO PLAY WITH THE WEIGHTS A BIT DUE TO THE DIFFERENCES IN WEIGHTS AND EQUIPMENT FROM MY HOME GYM.

FLAT BENCH PRESS:

 SETS:4/ REPS:12,10,10,7/LBS:95,105,115,125

INCLINE DUMBELL PRESS:

SETS:3/REPS:12,10,10/LBS:25s,30s,35s

FLYE MACHINE:

SETS:3/REPS:12,12,12/LBS:20,30,40

DECLINE MACHINE:

SETS:3/REPS:12,10,10/LBS:50,60,70

CARDIO: HIIT ON ELLIPTICAL, SPRINTED FOR 1MIN EVERY 2MINS.

DIET: CLEAN SO FAR, PHIL IPPIANS 4:13 & MATTHEW 4:4/ TRYING TO KEEP CALORIES AT 1800 PER DAY, 300 PER MEAL FOR 6 MEALS. NEED TO BURN MAJOR FAT. WEIGHED MYSELF AT GYM, SEEMS TO BE 6LB WEIGHT DIFFERENCE BETWEEN MY HOME SCALE AND THE GYMS. IM GUESSING THE GYMS SCALE IS MORE ACCURATE, AND IF THAT IS THE CASE THEN I JUST AUTOMATICALLY GAINED 6LBS!

THANKS Y’ALL, FIT4C

 http://forum.bodybuilding.com/showthread.php?t=3059911

I WOULD LIKE TO ASK IF ANYONE OUT THERE WOULD LIKE TO JOIN WITH ME IN BEING "ACCOUNTABLE PARTNERS" ? THIS COULD BE LOOKED AT AS A MAJOR COMMITMENT, BUT THE REWARDS OF THE OUTCOME WOULD BE AN ABUNDANT HEALTHY LIFESTYLE. THIS IS OPEN TO EVERYONE. BASICALLY WOULD HOLD EACHOTHER ACCOUNTALBLE ON OUR DAILY, WEEKLY AND MONTHLY FITNESS & NUTRITION GOALS BY DAILY CHECKING UP ON EACHOTHER. I’M NOT TALKIN ABOUT JUST DROPPIN A MESSAGE AND SAYIN "HEY" (WHICH THERE IS NOTHING WRONG WITH THAT). I MEAN, "HEY THERE, DID YOU GET YOUR CARDIO IN TODAY? HOW WAS THE WORKOUT? DID YOU HAVE ANY CHEAT MEALS TODAY? THATS ALRIGHT JUST STAY FOCUSED, AND SET A GOAL FOR TOMMOROW FOR NO CHEAT MEALS. YOU CAN DO IT!", AND VICE VERSA.

THIS IS DEFINATELY OPEN TO ALL THOSE WHO WILL NOT BE OFFENDED BY LOVING BUT FIRM  ACCOUNTABILITY. WHERE WE ARE TODAY, AND IF WE WANT TO BE THERE OR NOT IS OUR CHOICE. I MADE THE CHOICE TO EAT POORLY AND BE LAZY THE LAST NINE YEARS OF MY LIFE. NOW MY FAMILY AND MY BODY (THE TEMPLE) ARE SUFFERING AS A RESULT OF THAT.  MY CHOICE THIS YEAR IS TO MEET AND EXCEED MY HEALTH AND FITNESS GOALS. WILL YOU ENTER IN AGREEMENT WITH ME? LETS DO THIS!    

FIT4C

 http://forum.bodybuilding.com/showthread.php?t=3059911

I WOULD LIKE TO ASK IF ANYONE OUT THERE WOULD LIKE TO JOIN WITH ME IN BEING "ACCOUNTABLE PARTNERS" ? THIS COULD BE LOOKED AT AS A MAJOR COMMITMENT, BUT THE REWARDS OF THE OUTCOME WOULD BE AN ABUNDANT HEALTHY LIFESTYLE. THIS IS OPEN TO EVERYONE. BASICALLY WOULD HOLD EACHOTHER ACCOUNTALBLE ON OUR DAILY, WEEKLY AND MONTHLY FITNESS & NUTRITION GOALS BY DAILY CHECKING UP ON EACHOTHER. I’M NOT TALKIN ABOUT JUST DROPPIN A MESSAGE AND SAYIN "HEY" (WHICH THERE IS NOTHING WRONG WITH THAT). I MEAN, "HEY THERE, DID YOU GET YOUR CARDIO IN TODAY? HOW WAS THE WORKOUT? DID YOU HAVE ANY CHEAT MEALS TODAY? THATS ALRIGHT JUST STAY FOCUSED, AND SET A GOAL FOR TOMMOROW FOR NO CHEAT MEALS. YOU CAN DO IT!", AND VICE VERSA.

THIS IS DEFINATELY OPEN TO ALL THOSE WHO WILL NOT BE OFFENDED BY LOVING BUT FIRM  ACCOUNTABILITY. WHERE WE ARE TODAY, AND IF WE WANT TO BE THERE OR NOT IS OUR CHOICE. I MADE THE CHOICE TO EAT POORLY AND BE LAZY THE LAST NINE YEARS OF MY LIFE. NOW MY FAMILY AND MY BODY (THE TEMPLE) ARE SUFFERING AS A RESULT OF THAT.  MY CHOICE THIS YEAR IS TO MEET AND EXCEED MY HEALTH AND FITNESS GOALS. WILL YOU ENTER IN AGREEMENT WITH ME? LETS DO THIS!    

FIT4C

It has been a good and bad last three days. I have been so exhausted from not getting enough sleep and my family schedule has been so busy that I decided to take the night off on Friday evening. Then it snowballed into Saturday and now today. But best thing is that I have been with my wife and kids! I will enjoy it until I go in for 4 day shifts starting on Monday.

The off days did include some cheat meals. I tried as much as I could to keep eating clean though.  I will try to get my pics and measurements in tonight. Until then keep Eat’n clean and Train’n hard. God Bless.

FIT4C

It’s my last night shift, praise God! I’ll be looking forward to a day off with my family until I go back in to work. I got a little more sleep between shift’s so I am feeling more rested. That was great because I just worked legs and I needed the energy.

 
I’m going to really try to calculate my daily caloric intake this weekend to start posting daily. I’m trying to stay well under 2200cal per day for fat loss. I believe I am pretty close to that, just because I used to calculate it in the past and I am trying to keep my diet similar as in the past. Of course with a few changes here and there for moderation and boredom. I just read a bit ago of a members urge to mix a few daily healthy ingredients together, and they swore it tasted just like cookie dough, awesome! I had to get that recipe.

 
Well, tomorrow is my goal weigh in. My goal was to drop 4 more lbs. Down from 269lbs. to 265lbs. I pray that the result will be in my favor. If it is not, I will just keep on train’n hard and eat’n clean. I am also going to get my profile pic and before pics uploaded this weekend. As well as some measurements. I am seeing results everyday and it feels great. Muscles are harder and my lower back pain is going away. I haven’t mentioned it before but I’ve had it for about 5-6 months. It started when I passed 260lbs. I love this lifestyle, my wife and kids are having fun too now that I’m more active. I also love cooking healthy meals for them. I can truly say that “I have put off the old man, and put on the new man, I am a new creation in Christ!”

 
Meal #1: 1 packet organic flax & oats oatmeal w/honey and blueberries, 1 whole egg, 6 egg whites scrambled w/ non-fat cheddar.

Meal #2: Protien shake

Meal #3: 5oz. grilled steak

Meal #4: Grilled chicken breast (6oz.) sandwich

Meal #5: Grilled chicken breast (9oz.) salad

Meal #6: Protien shake (after workout)

 
Today’s leg workout: there wasn’t much to it, but it was very effective. I can’t wait until I build up my energy levels to do more exercises. Until then I make sure each session’s intensity level is through the roof!

 
Lying leg curls:

            Sets:4/Reps:12,11,10,8/Lbs:20,30,40,40

Walking lunges w/dumbells(my favorite):

            Sets:4/Reps:24,24,20,20/Lbs:5s,10s,15s,15s

Standing calf raises:

            Sets:3/Reps:15,12,12/bodyweight

Cardio: Tae-bo cardio 30min.

Cardio was hard after working legs, I stayed as focused as I could.

 
Everyone Be Blessed! Keep up the progress, thank you, FIT4C

This is the first day after my night shifts and as usual I am exhausted. During these 12 hr. night shifts I am only able to get about 4-5 hrs sleep due to a busy family schedule. I will get caught up though within this next week.

 
I have a few cheats again in my diet today, but I am still not worried about it. I adjusted my plan and had only  meals today because of the excess calories from the cheat food.

 
Meal #1: Protein shake, 1 packet organic maple & brown sugar  oats w/ blueberries.

Meal #2: 1 whole egg, 6 egg whites scrambled, 1 slc. whole wheat toast.

Meal #3: 5oz. grilled steak, 7 chicken taquitos (cooked in olive oil), 1 non-fat low carb ice cream sandwich.

Meal #4: 2 grilled salmon fillet’s, 1 medium salad

 
* I have  been having cravings  come on more and more these past few days, which you can see from my cheats. So to overcome them I will usually have sugar free popsicles, cream bars or fude bars in the evenings. They only have 10-15 cals. each. I can’t wait until these cravings are in the grave. Though I know that I can do all things through Christ who strengthens me! That is the only way I am getting through this transformation.

 
* I have decided to cancel today’s leg training do to exhaustion, and only do Tae-bo abs & Tae-bo cardio. I might have to pick back up on Friday for weight training after my night shifts are completed.

 
In His Righteousness, FIT4C

HEY ALL, THIS POST IS ACTUALLY FOR YESTERDAY 5/29/07. RAN OUT OF TIME TO POST IT.

 
AWESOME DAY, A FEW LITTLE CHEATS WITH MY DIET. NOTHIN THAT WILL HOLD ME BACK. HAD TO GO IN FOR MIDNIGHT SHIFTS THIS WEEK. BROUGHT MY WEIGHTS WITH ME TO TRAIN AT LUNCH.

 
Meal #1: 1 bowl frosted mini wheats, 8 oz. Nonfat milk ( these were so tempting this morning)

Meal #2: Protein shake

Meal #3: Grilled chicken breast sandwich

Meal #4: Taco Bell steak bowl, grilled steak w/pico de gallo, beans, light on cheese, salsa (was out on the road longer than expected with the family, this was a great alternative to anything on taco bell’s menu)

Meal #5: 2grilled salmon fillet’s, large salad

Meal #6: Protein shake

 
Today’s workout: Bi’s, Tri’s, Forearms, Cardio; Tae-bo cardio for 30min.

 
Wide grip barbell curls:

            Sets:4/ Reps:12,10,8,5/ Lbs:45,55,55,55

Alternate dumbbell curls:

            Sets:4/ Reps:10,10,10,10/ Lbs:20s,15s,15s,15s

Hammer curls:

            Sets:3/ Reps:12,10,8/ Lbs:10s,15s,20s

Concentration curls:

            Sets:3/ Reps:10,10,10/ Lbs:10,10,10

Standing barbell wrist curls(behind back):

            Sets:3/ Reps:12,12,12/ Lbs:30,40,50

Seated reverse wrist curls:

            Sets:3/ Reps:12,10,6/ Lbs:35,40,40

 
**I did not work my Tri’s. I am going to either lay off them for a month or so, or just work them very light w/ high reps only one exercise. I have always had strong tri’s, infact they are probably the best developed muscle on my body. I feel they are overpowering my chest exercises. Being that my chest and bi’s have always been my weaknesses, we’ll see how it works out.

 
Thank all,  FIT4C

I hope that everyone had a great Memorial Day! I started the day off a little late but enjoyed the sleep in being that I in debt to sleep by a few months. I only had 5 meals today which is okay, I am still on track. I actually had a midnight snack attack and consumed the last 3 tacos from Taco Bell my family didn’t finish. Arrgh! I usually would let that get me off track but not this time. Had an awesome morning workout with delts & traps. High intensity is what I focused on, and high intensity is what I got. That was followed by Tae-bo cardio for 30 min. I will probably be in a gym by next month to have access to other cardio machines for at least 40 min. sessions.

**My goal for this week is to lose 4 lbs. dropping from 269 lbs. to 265lbs. I will achieve it!

Meal #1: Protien shake; 1.5 scp. Whey, 4oz. non-fat milk 2-3

               oz. water, dah of peanut butter, 5 ice cubes.

Meal #2: 1 whole egg, 7 egg whites, 1 slice whole wheat toast.

Meal #3: Grilled chicken breast sandwich; 6oz chicken breast,

                Lettuce, 1 slice provolone cheese, grey poupon.

Meal #4: Protien shake ( as stated above)

Meal #5: 8oz. grilled sirloin steak. Mmm…Mmm…Mmmmm!

**I definately try to drink as much water as I can throughout the day. Always try to drink close to a gallon but never get there. On days when I have strong cravings for soda or juices I’ll drink Perrier natural carbonated water to cut them out. I also try to stay away of as much artificial sweeteners as possible, though that A&W diet root beer is off the hook. Pretty darn close to the real thing.

Todays Training: Delts & Traps followed by Tae-Bo cardio for 30 min.

Seated dumbbell presses:

            Sets: 4/ Reps: 12,10,8,6/ Lbs: 25s,30s,30s,30s

Side lateral raises(standing):

            Sets: 4/ Reps: 10,10,9,8/ Lbs: 10s,10s,10s,10s

Upright  rows:

            Sets: 4/ Reps: 12,10,10,8/ Lbs: 65,65,65,70

Barbell shrugs:

            Sets: 4/ Reps: 12,11,10,8/ Lbs: 85,95,100,100

**I try to only allow 45 sec. between each set to keep the heart rate up for optimal fat burning. I also make sure to try to stretch between each set, if not my session is followed stretching of the muscles worked.

Thank you all, Be Blessed!

FIT4C

I’ve decided to start logging down all I can about my body transformation right here in my blogs. Meals, workouts, thoughts, etc.. I have always been writing everything down on paper, this way everything is kept on one site for easy access.

QUEST: A FITNESS LIFESTYLE FOR A HEALTHIER LIFE; TRANSFORMATION DAY 19

Started off today on the scale @ 269 lbs.! 6 lb. loss since the start. That included a 5 day no training period because my wife was sick with vertigo (she could’nt even breathe without the room spinning uncontrolably), my daughter broke her foot, and my youngest son had a fever. Not to mention we are a family of six. Four amazing children and one awesomely wonderful and beautiful woman of God as my wife! Check out my Bodyspace for more info. I will also be posting before pics next week.

Meal #1: 1/2 cup oats w/honey & blueberries, 1 whole egg & 5 egg whites

Meal #2: Grilled chicken sandwich; 2 slc. organic whole wheat bread, 1-6oz. grilled chicken breast, 1 slc.  provalone cheese, romaine lettuce

Meal #3: 6oz. grilled sirloin steak, medium organic spinach & romaine salad w/ tomatoes sliced almonds, organic ground flax seeds, non-fat shredded cheddar cheese, 3tbls. organic light balsalmic dressing.

Meal #4: Protien shake; 1 scp. Optimum whey choc., 3-4oz. organic non-fat milk, dash of peanut butter, 3-4 ice cubes, 3-4oz. water

Meal #5: 2 grilled salmon fillet’s, medium salad (as listed above).

Today’s Workout: Back & rear delts;

                      
                                                  Sets                  Reps                Weight

Assited pull ups:                    
                              4             15,12,10,10,8        bodyweight

Bent over barbell rows (reverse grip):                  4              12,12,10,10           75,75,80,80

One arm dumbell rows:                   �
�                   4               12,10,10,8            35,40,40,40

Bent over rear delt raises:                  �
�                 4                10,10,10,8           10,10,10,10

Lying back extensions:                �
�                       3                   12,12,12                 none

**Workout was very intense, great focus on my lats & rear delts.

AFTER 2 1/2 WEEKS INTO MY TRANSFORMATION I HAVE LOST 6 LBS PRAISE GOD! THAT EVEN INCLUDES THE 5 DAY OFF PERIOD FROM WHEN MY FAMILY WAS SICK. I DONT LIKE STEPPING ON THE SCALE EVERY DAY, IT CAN BE VERY DISCOURAGING. SO THIS MORNING BEFORE HEADING OFF TO WORK I DECIDED TO SEE WHERE I WAS AT. 269 LBS. DOWN FROM 275 LBS. THANK YOU LORD, AND THANK YOU BB.COM FOR BODYSPACE AND OF COURSE THE ENTIRE MOTIVATING AND ENCOURAGING SITE!

I WILL POST SOME PROGRESS PICS WHEN OUR DIGITAL CAMERA IS RETURNED TO US FROM FAMILY. I AM STILL BUILDING UP THE COURAGE TO POST THEM, WE’LL SEE. I PRAY THAT EVERYONE HERE ON BODYSPACE HAS AN AWESOME AND SAFE MEMORIAL DAY WEEKEND! 

IN HIS NAME, FIT4C