Shay Williams’s BodyBlog

Man this dude is so good at what he does.  Everytime I have a question he answers very quickly.  He is real and does the work he does to help people reach their goals.  I know I have said this before but I am six weeks in and he is just as responsive as at the begining.  I believe this is why his business is growing and no matter how big it grows he still cares for all his clients.  This is awesome.  If you are have a hard time making a decision on a trainer, go with Steve you will not be dissapointed.  It seems like every program his clients committ to they make changes.  He even throws in a few extra tips now and then.  Also the bodygroup is awesome and very supportive.  You can chose to pay extra money if you want but what you get with this team you cannot beat. 

I feel like I am in the best shape of my life.  I finished my half marathon on Sunay and now ready to tackle the challange Stevep78 st before me.  I want to take the time to brag on him for a bit.  Steve responds usually within 1 hour of you e-mails, he is always understanding, and is really motivating.  He seems to really know what he is doing and for the price you cannot beat what he gives you.  I have seen results and I haven’t really started his program yet.  Monday is my offical start date and I am super pumped to see what the next few weeks have in store.  The diet tough and workouts are even tougher but I feel it the next day and I like it.  I read one CT post and she said it hurts and it takes sacrifice to be fit, now I know what she means.  The meals are not the greatest and repetetive, I can’t hardly walk every day, but that is what it takes to get results.  So, I just wanted to say if anyone needs a little extra motivation and direction, I strongly suggest working with Stevep78.  You will not be dissapointed. I’ll keep everyone posted on my progress.

I love the grill.  It takes all this bland food we eat and gives it some flavor.  I have made it my practice very Sunday to grill out all my meat for the week.  It gives it great taste and quick to warm up.  I put everything in plastic containers and heat when ready to eat.  This is a great practice, and I beleive this will help people from getting bored with their foods.  I like to buy different types of wood for different taste depending on the week.  I also pre cook things like veggies and potatoes.  My fovorite is the grill.

I am still training for a a half marathon and cannot wait until it is over.  However, I have been trying something different with group training at the gym and it has been awesome.  I will be quiting this because I need to focus more on the marathon but hope to start back sometime in April.  Right now here is my split and would like to have some comment on what could be changed to be more effective.

Mon. 3 to 5 miles plus abs and calves

Tues. Legs and shoulders: pyramid down from 20 on first set of body part followed by 4 sets of 12, 3 to 4 exercises per bodypart: Plus 20 min interval running

Wed. Back and abs: Same as above on back; Plus 20 min interval running or eliptical

Thurs. 3 to 5 miles plus abs and calves

Fri: Rest with high carb day

Sat: Long run 7 to 13 miles: going up a mile every week: plus abs and Traps

Sun:  Chest and Arms: Same as Mentioned above: No cardio

Diet is clean, moderate carbs, moderate fat, high protein:

Sample day:

AM Pre- workout: Apple and ON shake

Post-workout: ON Shake plus toast with no sugar jelly

Breakfast: Eggs, Oatmeal

Mid-day snack: ON shake handful of almonds

Lunch: Chicken with brown rice

Mid afternoon: ON shake with handful of almonds

Dinner: Same as Lunch

Night-Time snack: ON shake and Natural PB

On High carb day usually will eat past at night for energy for the long run.

Today at the gym I was running and lifting a little and I was giving a compliment.  A guy who is pretty built stoped me and told me I was looking jacked and cut.  This guy has seen me from the begining.  It was just cool to see someone notice your hard work. This also makes you want work harder. 

Man cutting carbs really zaps the energy from you.  I have been trying to gain some weight the last month because I did not want to be skin and bones after running a half marathon.  I did well and gained 15 lbs in a month and my strength gains have been tremendous.  However, this week I have decided to start cutting because I have a month and a half to marathon and do not want to carry too much weight when I actually run.  To lose I have went with high protien, low carb, and low fat diet.  This first week has been tough and it is only Tuesday.  My energy levels seem real low.  This may be due to lack of sleep last night.  My longhorns about gave my a heart attack and disappointed my because they should have KILLED Ohio State.  Hope fully tomorrow will be better.

I have been feeling like crap the past 2 weeks because of a stomach virus.  I have pretty much quit taking protien and my creatine mix because I do not want to waste it.  I was able to workout some last week but then on friday the bug came back.  The result is I lost 10 lbs in a week and I cannot afford to lose much more.  The question is should I eat a few more fatty foods to try and regain some energy?  I feel real lethargic and do not want to workout or anything.  Today is my first day back to work and I am doing ok but still feel a little down.  I have decided to postpone working out for until I get some strength back.  I just need advice on what I should eat. 

I have found that with my body less is better.  I was working out about 2 hours daily but lately I have only been working out about 1 hour 4 times a week and seem to be doing better.  I think eating clean is the total key.  Also, reading mags help me with more advanced techniques.  I have only been running about a mile every other day.

 Next week however I will start training for the half marathon on Monday.  This will consist of running 3 miles every other morning and a long distance run on Saturday.  I will still spend only 45 minutes to an hour in the gym 4 days a week.  I am taking every set tofailure and throwing in several supersets and drop sets.  I will probably lose some weight during this time but will try and eat my fair share of carbs to keep up the energy.  Anyway, for you guys just starting out when people on the site tell you you are over training, you probably are.

I ran 6 miles this morning in 48 minutes.  I felt good and was glad to see the aftermath of last nights binge over with.  Now I am back on track. The next roadblock is Thanksgiving.  I will eat clean untli then.

Tonight I went crazy with pizza and brownies.  I guess is was just time for a good cheat meal and man did I cheat.  Did well all day but when it came to tonight I just blew it.  I figure I’ll run about six miles in the morning to try and counteract the damamge and go back to my stick diet for the weekend.  I just really get disappointed in myself when I blow it like this.  I only eat bad a bout twice a month so I guess I am due. 

On another note had fun with my kiddos and friends.  We played rock band all night and had a blast. 

My back is also killing me in my left lat.  It feels like there is a tear or something.  Tomorrow was going to be back day but I think I’ll just do cardio and abs to let the back rest for a week.  I do not want to be down again.