Shout out to my new favorite instructor….Jodi….you can kick my a$$ anytime!!!! 

I have set a couple new goals for myself…230 by my bday…and my ultimate goal is under 210 by the end of they year. I like the fact that I have taken the weight off slowly and steadly and hope that will help me keep it off…its been tough to stay away from fast food….beer….snacks…beer….greasy food….beer…did I say beer…Its almost a year coming up and I havent had a drop of alcohol…

Man, I’m proud of myself….HI FIVE!!! FIVE O!!!

First, why do some people make the gym ish look easy? I talking about the people who stand around and talk the entire time they are in the gym..but their f’in ripped? Where I spend 2 plus hours and still have f’in months to go to get where i want to be…

Second, we have a couple new dudes in my gym that are working out in clothes for the nightclub? get a grip fellas..just cuss your doing arm curls in a pair of true religion jeans doesnt mean that hot girl on the machine next to you is going to notice…buy some workout gear loser

Third, why does life always throw you curve balls? On March 27th, 2009 my biological father passed away. I could have used the term sperm donor, but I thought that would have been pretty harsh. I had not seen him since I was 13 and he never was a part of my life…but I got the chance to speak with him a couple of days before he passed and he apologized to me and told me he loved me…i was speechless…I have now lost both of my parents before they were 65…what does this mean for me???? Just know that Five O isnt going anywhere without a fight!!! and I’m bringing my tazor with me!

Forth…ace class is kicking my a$$…some many math problems??? Caculations for this….that…What happened to getting in the gym and kicking a$$….oh, I forgot there is a math problem for that too…..WTF????? 

Stay Safe People…and to all my fellow law enforcement officers out there…no call is routine..be safe…be prepared..and go home when your shift is over…

My heart and prayers for out the the officers recently killed in Pittsburg and Oakland may they rest in peace…

FIVE O 

Mom, I love you and I know you are still watching out for me! I’m always watching out for you…

Sarah De-Ello Golas

4-21-48 to 3-15-08

I still have an incredibly long way to go to get where I need to be…..

Since March 1st I have changed my approach to my diet. I am consuming way less protein…eating much smaller meals….and have completely cut out energy drinks… this has helped me lose 9 lbs in 12 days….I know I must continue following this path for every if I want to maintain a healthy lifestyle…

I encourage everyone to get one of these tests done if possible. Check out www.befittest.com for more info on the Bod Pod….

Five O 

As far as the gym goes…been staying pretty consistent…I tried something new with my heavy flat bench workout. I say a video posted on here a while back of a guy benching inside the squat rack because he had no spotter….I gave it a shot.

225/12 275/6 315/2 275/5 225/10 (on the final two sets I was unable to bang out the 6th and 11th rep and was able to set the bar down and squeeze out from under it) I think this will help me push the weights a little bit more in the bench press dept…

*NOTE to stupid people* Today we had a winter storm swing through md dropping several inches of snow. Just because the sign says 55 does that mean you can drive that fast in the snow…SLOW THE F DOWN PEOPLE….thats your safety message of the day!

Five O 

We learned that if you are an active adult male you should be consuming 1.2 to 1.8 grams of protein per KG of bodyweight….to figure how how many KG you weigh divide your weight by 2.2…for example I weigh 260. 260/2.2= 118 KG. So, if I am going to consume 1.2 grams of protein per KG….I should be shooting for 141.6 grams of protein per day…thats a lot less than I thought I needed to be taking in each day…

My calorie intake should be around 2,800 and I need to be doing some form of exercise at least 7 (yes I said 7) days a week…..for 60 to 90 minutes….wow I didn’t have a clue what I was doing….lol

Five O (getting smarter in my old age) 

Updates: The wifey has been on board with the whole workout and diet plan since christmas…she was so excited to see that she had lost two pounds. I must admit that it makes me proud to have us both on the same page…

I am going into week four of a heavy lifting low reps workout. I am going to push myself really hard this week to finish the month out strong. Up next I am going to try and hit major body parts twice a week….

Keep you posted

Five O 

I’m now trying…again…to get my diet under control…looks like my wife is on board for now and will see how long she keeps it going. I am just trying to keep it simple…5 to 6 meals…low carbs…..good amount of protein…nothing to fancy….

I am also trying the new fat burner from MHP called DREN. Its a one pill a day fat burner. I purchased a 30 day supply so I will keep everyone updated at the end of 30 days to see how it goes….today was day 1…

I’ve been on here a year almost and am looking forward to a better 2009….like my favorite body building add says…..there are 52 weeks in a year…make them count!

Five O 

2) Saying dumb ish….there are times when I am tired that when pushed I just pop off at the mouth….boy does that ish get me in trouble…

3) Remembering peoples birthdays….my stepson (with my ex) turned 18 on thursday and I almost forgot….WTF? I always used to forgot my mom’s birthday…but will never forget the day she passed…March 15th….WTF?

4) Learning to play the game….I hate playing games….on my job there is a bunch of them and I am always the one to stick up for everyone and voice my opinion on the bullish….why can’t I learn to just shut up and play the game?

I know people aren’t perfect….we all have our faults…some are bigger than others…I am happy with the person I have become I just wish I could remain focused on my goals and not allow distractions and excuses to get in the way of success…..once I find that key I will let everyone know….

FIVE O